How to Run in FiveFingers

If you've recently purchased a pair of Vibram FiveFingers, chances are you can't get enough of them. This new found enthusiasm for VFF's can be both a blessing and a curse. Traditional shoes have had your feet locked up in tight narrow shoes for years and they need time to transition to this new found freedom. If you are looking to become a full time VFF runner there are a few things you should know.

1. Take off your FiveFingers. The best way to learn how to run in FiveFingers is to first go barefoot. You must train yourself to land softly with each stride. By being completely barefoot you will automatically learn to land correctly. If you try to heal strike while barefoot, you will get instant feedback in the form of pain! The goal is to land on the ball of your foot and set the heal down gently. The research video by Daniel Lieberman explains the benefits of the forefoot strike. Once you learn this technique (shouldn't take long), put your FiveFingers on and utilize the extra protection by running on any surface.

Solution: Since you are learning to run without your FiveFingers but most likely still want to use them. Try wearing them around the house, to the store, at the gym, to work, etc. This is a good way to lightly strengthen the lower leg/foot while you are practicing your barefoot running stride. After you learn the correct way to stride, you will get the most out of your FiveFingers without risking injury.

2. Don't overdue it. Now that you know how to run in your FiveFingers, you may not want to take them off once in a while. Running long distances in FiveFingers will work out muscles in your feet that you have weakened through the use of traditional shoes. When you run in your FiveFingers, you are re-strengthening the muscles, tendons, ligaments and bones back to their former glory and this process will produce some soreness in the feet. If you try to rush the process, it will result in pain and unwanted setbacks.

Solution: Perform a run in your FiveFingers as a warm up to your regular run. Meaning, run 5 or 10 minutes barefoot and finish the rest of your run with normal shoes on. Every week you can add 5 minutes to your barefoot warm-up until your feet are up to strength. Eventually, you will ditch your old running shoes and never look back.

3. Stretch the Leg muscles daily, especially the calf and lower leg. If possible stretch the calves multiple times a day. Barefoot running requires extensive use of your lower leg muscles to gently lower the foot. You will notice an initial soreness when transitioning to barefoot running. This is normal and the more you stretch the easier the transition will be.

Lets review:

1. Start barefoot.
2. Keep your runs shorter than normal.
3. Build up to longer runs and eventually full length runs in your FiveFingers.
4. Stretch to help with soreness!

Also remember to be light on your feet! The softer the landing, the better for your body. Ditch those running shoes and pull out your FiveFingers!