Barefoot Runner

Two More Goals Can Be Ticked Off

2010-03-07T13:14:14+00:00

It's a glorious day in the south of the UK today. It's dry and sunny with a slight cool breeze blowing. I'd planned on going for a long run later today once the roads had warmed up a bit, but when I saw how gorgeous it was outside, I couldn't hold myself back and headed out a little earlier than planned.

What a fantastic run. I'd originally planned on only running about 8km, but before I knew it I'd already clocked up 6km and was about 4km from home. I could probably have carried on further, but given 8km was my previous longest barefoot run, I thought it best to head back home.

When I got home, I sync'd up my Garmin Forerunner 405CX (note to self, I really should write about my new toy some time) with Garmin Connect (leaves a lot to be desired, but it happens automatically) and my FetchEveryone account. Whilst checking my log on FetchEveryone I noticed I'd managed to tick off two of my goals this week:

20km per week in training completely barefoot
10km long training run

I'm quite chuffed with this and believe it's all down to switching to ONLY running barefoot since the beginning of February. This has definitely allowed me to run further and with more ease than when switching between Vibrams and barefoot.

Oh yes, on a side note: if you want to check your barefoot form, head down to Thames Valley Park. The grassy bit along the Thames where they do the Reading Park Run (on my todo list) is very wet and soggy in places. You'll very easily be able to tell if your pushing off or landing incorrectly as your feet slip and slosh through all the mud :-) . On the plus side, I think it's quite a magical feeling feeling the mud squelch between my toes.

I'm Back Online

2010-02-28T16:05:55+00:00

Well folks, I'm back online and trying to get back into the groove again. I technically wasn't completely offline, just lacking the motivation to write or get involved due to recent events on the home front. Sadly, February has been a very tough month for my wife and I: our baby daughter, Lara, unfortunately didn't make it through the open heart surgery she had to undergo in order to rectify two congenital heart defects. I'm not going to go into the details here but if you're interested, I will be posting a series of posts, building up to my daughter's funeral on 12 March, on my main site. Suffice to say we were devastated and completely knocked for six by this, even though we'd known about the heart condition before she was born. The loss of a child is something you really can't prepare yourself for no matter how much forewarning you received.

I've now had several weeks to grieve and I think I'm starting to come to terms with it all and am getting my motivation back. I'm back into the office tomorrow so we'll see how I get on. On the plus side, I have still been running - it's a brilliant tool for coping with stress, anger, sadness and the loss of a loved one - and completely barefoot too. Yes, EVERY ONE of the 41.45 kilometers run this month have been completely barefoot and I've loved it. My feet are toughening up beautifully and I'm sure every run is getting easier and more comfortable. That said I do sometimes doubt it when heading out in the cold and wet: these are still the toughies which tend to result in a blister or two on a few of my toes but they're very quickly outweighed by the ease and comfort of the dry warmer runs. I'm really looking forward to summer when all my runs will be in the warm.

The last week has also been quite an eventful one in the barefoot running world thanks to Terra Plana. They've just released the first ever barefoot running shoe, the VivoBarefoot EVO (remember all the other minimalist shoes we use weren't originally designed with barefoot running in mind). I gave everyone a sneak peak before and now they're finally available to buy. I've not put in my order yet as I'm still debating with myself as to if I buy another pair of Vibrams (I really like my Classics), get my grubby paws on a pair of these bad boys or skip the shoes completely. Initial reviews of the EVOs (Harry here is giddy with excitement about the EVOs here, here and here) have been very positive and it sounds like Terra Plana may have just hit the nail on the head with the EVOs and at the same time being the first to market in what could potentially be a very lucrative niche.

Terra Plana do however have one potential thorn in their side with the EVOs - the price. Whilst £100 is quite reasonable and competitive in the UK where a pair of Vibram FiveFinger Classics cost about £90; $160 is just extortionate in the US where a pair of Classics cost about $75 (ignoring discounts and voucher codes). That said, it's quite refreshing to see product prices vaguely taking into account the exchange rates. So often we see products sold for $100 in the US and then sold for £100 in the UK. Anyway, time will tell how successful Terra Plana are in coaxing people away from highly cushioned and supportive Nike/Adidas/Asics/Brooks/whatever shoes.

If you've shelled out for the EVOs, I'd be happy to hear how you find them.

My Thoughts on The Lieberman Paper

2010-02-02T12:34:12+00:00

I've finally managed to get my hands on The Lieberman "letter": Foot strike patterns and collision forces in habitually barefoot versus shod runners reported in January's edition of Nature and I've read through it, the accompanying Harvard site and a lot of the reviews other people have made, and here are my observations.

First and foremost, I believe this paper has been over-hyped and misinterpreted (possibly deliberately as it makes "good news") in a big way. I think the main reason for this is it's the first major research paper in years that actually involves comparisons between barefoot and shod runners. There have been other recent studies that have documented the merits of different foot strikes (fore/mid/heel), but none have made the comparison between barefoot and shod runners. There's also the added attention barefoot running is currently enjoying thanks to Christopher McDougall's book: Born to Run (my review).

The paper itself doesn't provide anything particularly new, at least for someone who has already made the transition from running in shoes to barefoot, or who has watched the running style and landing of runners of varying degrees of age, speed and profession. What is does do is officially put some science behind the anecdotal evidence many barefoot runners talk about with regards to impact and foot strike when running barefoot. This is the "I told you so" part I mentioned in my previous post.

I think most people and the media are reading a lot more into this paper than the authors are actually stating and not actually reading what's right in front of them. Essentially, the paper is only documenting and comparing their observations on...

foot strike patterns in shod and barefoot Americans and Kenyans (groups 1-5)
and collision forces in shod and barefoot Americans (groups 1 and 3)

... who have been habitually barefoot or shod. Nothing more. It's there in the title: "Foot strike patterns and collision forces in habitually barefoot versus shod runners". All corresponding hypotheses about reducing injuries are exactly that - hypotheses. There is no research (yet) indicating that running barefoot reduces impact related injuries or running in shoes causes injuries. It only suggests there could be a correlation and this is the part that I feel the media and most people have hooked onto. "May" is being treated like "Will".

The authors didn't really help prevent this by finishing off the paper with...

Evidence that barefoot and minimally shod runners avoid RFS strikes with high-impact collisions may have public health implications. The average runner strikes the ground 600 times per kilometre, making runners prone to repetitive stress injuries. The incidence of such injuries has remained considerable for 30 years despite technological advancements that provide more cushioning and motion control in shoes designed for heel–toe running. Although cushioned, high-heeled running shoes are comfortable, they limit proprioception and make it easier for runners to land on their heels. Furthermore, many running shoes have arch supports and stiffened soles that may lead to weaker foot muscles, reducing arch strength. This weakness contributes to excessive pronation and places greater demands on the plantar fascia, which may cause plantar fasciitis. Although there are anecdotal reports of reduced injuries in barefoot populations, controlled prospective studies are needed to test the hypothesis that individuals who do not predominantly RFS either barefoot or in minimal footwear, as the foot apparently evolved to do, have reduced injury rates.

Unfortunately this is a bit of a sensational closing paragraph which has just the right ring to it to catch the media's attention with the last sentence being ignored in most reports I've seen. Thankfully, the authors have acknowledged that their paper has been misinterpreted by the media on the first page of the supporting website.

The supporting website itself covers the much broader topic of barefoot running and it's merits. It draws on and references material from this and other studies to help put together a good single resource for people curious in the merits of running barefoot. It does emphasis in several places that this is really only for informational purposes and does not constitute a definitive statement on the best way to run or the effects on injury.

So whilst this paper doesn't actually document anything new, I feel it will start the ball rolling on more controversial and potentially sensational research. I think this study it just the stepping stone needed for others to actually research the effects of running in shoes vs running barefoot with respect to injuries and performance. I do have one slight reservation with stating this though: in this litigious world, would the running shoe manufacturers actually allow such research to see the light of day if it proves shoes are causing more harm than not?

I've Not Missed the Lieberman Paper

2010-01-29T20:39:41+00:00

Just a quick note to say, no, I've not been sleeping under a rock (sleep, what's that?). Yes, I've heard about the Lieberman Paper and seen/heard the BBC news article and all the other summaries and opinions cropping up all over the net since it was released earlier this week, I've just not had the chance to actually sit down and read it, or more specifically the Harvard site setup for it, yet.

The thing is my wife and I have just had our first baby and sadly she's got a heart condition, so I've spent most of my free time (when I'm not cramming in 6 hours of solid work in the morning) travelling to and from Oxford (I live 35 miles away in Reading) every day to see my little one.

Hopefully, I'll get a chance to read it in the next few days and post my own opinions on it. From the little bit I've read in various locations, my initial thoughts are: "It's about bloody time some one published a modern paper detailing one/some of the benefits of barefoot running" and "I told you so", but this is only based on second hand information.

Time for a beer, dinner, relaxation, and maybe some reading of this study on my iPod Touch instead of TV tonight, though I do now have a two rather interesting books to read too: Brain Training For Runners (I love subjects involving using the brain to better our lives - think Tony Buzan) and Why We Run. Naturally, both will get a review here once I'm done with them.

Survival of the Fittest: Exercise 'can fight ageing'

2010-01-08T20:37:16+00:00

Interesting article on the benefits of long-term physical activity on ageing. I like the bit on intelligence levels too. Explains a lot in my case ;-)

Today's Run

2010-01-06T16:25:56+00:00

I've just popped out for a short run and thought I'd document it for everyone to share.

First, the planned route:

As you can see, it's not a popular route today, so it should be a nice quiet run.

I set off with good intentions, sadly any chances of actually running were soon stifled by the 9 inches of snow I quickly encountered...

So I turned back and headed for home, leaving nothing behind me but my foot prints.

Yes folks, I went for a run (read trudge) barefoot in the snow. Sadly, it wasn't a long one - all of 5 meters at the very most - and not really running, but it was enjoyable none-the-less. One thing is for sure, I thought my feet were cold before I went out, now they feel positively roasting now I'm back.

Wildlife Encounters

2010-01-06T11:05:30+00:00

It's recently occurred to me that there is another benefit to barefoot/minimalist running and that's the wildlife encounters that I now get to experience.

I live in the UK, so I'm not going to be encountering any "cool" wildlife like lions, tigers, bears and wild dogs, but rather the more timid animals like squirrels, foxes, deer and birds. Whilst timid, these guys shouldn't be snubbed as they tend to hear you long before you see them and they're long gone by the time you get within smelling distance.

Previously when running in shoes, I might catch a glimpse of a one of these animals in the distance and then watch then run off. Now, when running barefoot or in my Vibrams, I find I can get very close before they hear me and get a good look before they dash off. Sometimes the animal doesn't even dash off, but instead stops and watches me like I'm the wild animal - this has happened on numerous occasions with deer.

In fact, it's now quite common for me to get within a few meters of a squirrels before they hear me, and even then they don't bolt like they used to. Most of them move slightly out of my way and then turn and watch my feet just like humans do, and probably with the same thought crossing their mind - Crazy fool!!!

I really enjoy the encounters I now make with the best of Britain's wildlife, and it's all thanks to getting rid of the shoes.

What To Wear When You Run

2010-01-03T13:36:29+00:00

If "run regularly" is on your tentative list of New Year's resolutions, you may find Runner's World's (US) What Should I Wear? calculator may help you pick appropriate attire.

Just bung in the temperature, wind speed, and sky conditions, then add how you prefer to feel when you run (cool, in-between, warm) and it'll suggest what you should wear. It's interesting to note, it doesn't recommend particular shoes, so these must be optional :-)

On the face of it, this appears to be a another silly web application, however for those new to running, the added stress of worrying about what to wear could be the deciding factor between going for that run, and not.

2009 in Summary

2009-12-31T12:48:14+00:00

Well folks, midnight and next year is fast approaching so I thought I'd give a little summary of the year just past and a little glimpse of what to expect from me next year.

I started this year off NOT running at all, but actually rowing, following a suspected metatarsal stress fracture I picked up at the end of last year. Well in retrospect, I don't think it was a stress fracture at all, rather I believe it was just the muscles and tendons in my feet telling me that I was taking things too fast too soon.

The break from running helped my feet recuperate and allow me to drop a few pounds too. I was soon however back on my feet in mid-February and rearing to go. I was soon running with a certain degree of regularity in my Vibrams and enjoying it as I slowly increased my fitness and distance. Nothing too crazy.

Then it came - my first completely barefoot run in April. WOW!!! I loved it and was hooked on the feeling of running completely barefoot. However that wasn't enough to stop me from trying one more run in shoes. Bad idea. It hurt and on 28 May 2009, I drew a line in the sand and stated I would not run in shoes again.

Following my declaration, I enjoyed a fabulous shoe-free summer holiday, switched to a pair of Vivo Barefoot Aquas for my general purpose casual shoes, slowly built up my mileage and the strength in my feet and ticked off the first 5 of my goals as I went along. I also started recording my runs on FetchEveryone.com and created a little feed in the sidebar to show off my training and keep me motivated.

The year has ended with a bit of a slow down in my running: the cold soon ruled out any further barefoot runs for the year before the wet, snow and holidays all set in to put a further spanner in the works. I'm not really too concerned about this as everyone needs a break and Christmas time is as good a time as any to take one. It also helps with the motivation needed for the new year's resolutions, which brings me nicely onto what I have planned for next year.

Next year is going to start off a bit bumpy: my wife and I are due our first little one in January so when I'm not looking after the baby, the wife or work, I'll probably be sleeping. I hope to squeeze in some runs where ever possible. Once things settle down on the home front I'll start work on attaining some of my goals with the primary goal of completing at least one 10km race completely barefoot and a tentative goal of running a half-marathon in Vibrams.

This may not seem like much, but if I manage to achieve both goals, I'll tick 6, possibly 7, other intermediate goals off my current list and may finish off the year as a regular barefoot runner. Time will tell, but I'll certainly keep everyone updated as I progress.

I'll finish off by wishing everyone a fabulous new year and I hope you all set yourselves some realistic and achievable goals for the new year.

Merry Christmas 2009

2009-12-25T07:06:18+00:00

Merry Christmas everyone. I hope you all have a fantastic Christmas.

For those in the northern hemisphere: if it's snowing near you, be sure to get out there barefoot, even if it's just for 10 paces down the path and back again. It's magical feeling the crunch of the powder below your feet. I did this the other day for the first time in my life when we had a huge snow fall in our area.

For those in the southern hemisphere or the tropics: I'd expect you've got your shoes off already, so sit back, relax, and mine's a Castle/Tooheys/Windhoek/Speight's/whatever you've got in the cooler ;-) .

(Image source)