tag:blogger.com,1999:blog-7272201.post8088506716163091310..comments2023-07-17T02:25:07.009-07:00Comments on Trutane Blog: Barefoot RunningStevehttp://www.blogger.com/profile/10021279315293585468noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-7272201.post-12936264830349293722010-12-14T23:23:50.556-08:002010-12-14T23:23:50.556-08:00I ran the Christmas Relays in my VFF Bikilas (part...I ran the <a href="http://www.westvalleytc.org/" rel="nofollow">Christmas Relays</a> in my VFF Bikilas (partnering with friends from my awesome tri team, the <a href="http://ggtc.org" rel="nofollow">GGTC</a>!). I had run it last year in conventional running shoes about a month into my transition to a more forefoot strike. My time this year (30:14) was 3s faster than last year despite less consistent training. My mile splits were also more even this year. <br /><br />I ran he whole race this year on the soft, damp gravel trail next to he bike path around Lake Merced. This might have cost me a little bit of time, but the softness was much nicer on my calves, which survived the race without any post-race soreness (icing also helped with that). I also had no trouble with blisters or other hot spots on my soles, though they were a little tender for a couple days after. So I'd say it's taken me about 11 months to fully adapt to VFFs in sub-10k race situations. <br /><br />The VFF's were a rare sight among the serious runner types that tend to do this race -- I believe I was the only one wearing them (out of ~400). To give you a sense of how serious these folks are: the top runners are averaging sub-5' miles over the 4.46 mile course and are capable of doing a sub-6 minute "<a href="http://www.youtube.com/watch?v=tTK0Kc_FDiw" rel="nofollow">Beer mile</a>." Gotta try that sometime...Stevehttps://www.blogger.com/profile/10021279315293585468noreply@blogger.comtag:blogger.com,1999:blog-7272201.post-82158489393245138202010-09-01T23:57:37.504-07:002010-09-01T23:57:37.504-07:00Check out the "On Running" show on To Th...Check out the "<a href="http://www.wpr.org/book/100829a.cfm" rel="nofollow">On Running</a>" show on To The Best Of Our Knowledge. It covers the history behind the recent interest in barefoot running, and some studies supporting health benefits of running in general (shod or otherwise).<br /><br /><strong>Progress Update:</strong> I wear VFFs pretty much exclusively now, while running or walking around. I've started doing some speed work on the track in mixed footwear (Asics Tarther, VFFs, or bare). I can definitely see improved leg strength and speed which I attribute to the additional time I'm spending in the VFFs. For example, I am now able to run a sub-6 minute mile for the first time in 10+ years (and without doing much speed work at all this summer). <br /><br />I continue to do small bouts of barefoot running on pavement or a track (quarter to half mile). There's a major difference between running in VFFs vs barefoot: my soles just can't take the abrasiveness from direct contact even on fairly smooth surfaces. I believe it's not a technique issue, given all my VFF running, but that there's a certain amount of sole toughening that must occur in order for your feet to be able to withstand the abrasion. This is something that the barefoot running gurus rarely mention, but I think is a major factor enabling one to run bare for significant distances on any terrain. <br /><br />I'm toying with the idea of doing the 100th <a href="http://baytobreakers.com/" rel="nofollow">Bay To Breakers</a> barefoot next year. We'll see...Stevehttps://www.blogger.com/profile/10021279315293585468noreply@blogger.comtag:blogger.com,1999:blog-7272201.post-82323127783780341402010-07-24T00:54:01.195-07:002010-07-24T00:54:01.195-07:00In reaction to the excitement and growth of the ba...In reaction to the excitement and growth of the barefoot/minimalist running community, there is the "<a href="http://www.runningbarefootisbad.com/about/" rel="nofollow">Barefoot Running is Bad</a>" blog -- a good example of internet-powered self-correcting. <br /><br />I wouldn't classify myself as among the dogmatic "nutters" that BRiB targets, since I primarily view barefoot running as a training tool and for injecting variety into my workouts. However, I do feel that minimalist shoes like the VFFs are quite revolutionary and are worth experimenting with for experienced runners. Just keep your initial workouts short, flat, and soft, and don't throw away your usual running shoes.<br /><br /><strong>Update on my progress:</strong> I'm at the stage where I can do nearly every run in my VFFs (KSO or Bikila), except for long runs on rocky trails. I ran in the Bikilas in two race situations: the <a href="http://results.active.com/pages/page.jsp?eventID=1812252&pubID=3" rel="nofollow">Escape from the Rock triathlon</a> (20 June 2010) and the <a href="http://raceresults.eternaltiming.com/index.cfm/20100710_San_Francisco_Triathlon_Treasure_Island.htm?Fuseaction=Results&Bib=2430&Firstname=&Lastname=" rel="nofollow">Treasure Island sprint triathlon</a> (11 July 2010). <br /><br />For the Escape, I used the Bikilas only on the last 5k run down to Baker beach and up the sand ladder. This run really had too much hilly/rocky trail for me to go full speed on the downhill portions and feet got a bit bruised. The run for the TI race was dead flat on asphalt, so the Bikilas totally rocked (tho my calf was still sore from some speed work I did a few days before the race). I was the only VFF runner in both of these races, but others told me they have started training in them.<br /><br />It definitely helps to toughen your feet by walking around barefoot on various surfaces. As your souls get stronger, the rougher surfaces actually start feeling good, like a massage. Just keep a close eye on your path. Most sidewalks are really no problem.Stevehttps://www.blogger.com/profile/10021279315293585468noreply@blogger.comtag:blogger.com,1999:blog-7272201.post-34755874394612680692010-05-27T07:55:15.304-07:002010-05-27T07:55:15.304-07:00I ran in the 2010 Bay To Breakers 12k wearing the ...I ran in the 2010 <a href="http://www.ingbaytobreakers.com/" rel="nofollow">Bay To Breakers</a> 12k wearing the KSOs -- my longest distance yet in these shoes. Here's a <a href="http://www.facebook.com/photo.php?pid=4345849&l=8bbfcea77a&id=543296375" rel="nofollow">race photo of me in action</a>.<br /><br />I actually carried a pair of regular running shoes with me (Asics Tarthers) just in case my feet couldn't take more action in the VFFs. Turned out I didn't need them. By the 5th mile, my soles were getting hot spots, but by then I was in Golden Gate Park and could run on trail or soft grass for a little relief. <br /><br />My feet/legs recovered pretty quick from this event and have achieved a new level of adaptation. I'm almost at the point where I can do every run in the VFFs, but not quite. I'm even dabbling with running totally barefoot. Small doses actually feel good.Stevehttps://www.blogger.com/profile/10021279315293585468noreply@blogger.comtag:blogger.com,1999:blog-7272201.post-32316380123959019642010-05-25T10:16:58.453-07:002010-05-25T10:16:58.453-07:00I thank you for your new experience because it let...I thank you for your new experience because it let's me learn about a new product in the sport market. Glad to hear you have abandoned your orthodics and it makes great sense. My Qi Gong master always said, "walking barefoot strengthens the feet enough so that foot problems disappear." I have always listened to him and your running confirms it.RatkaMiranoreply@blogger.comtag:blogger.com,1999:blog-7272201.post-60925124636984118092010-05-18T14:09:37.551-07:002010-05-18T14:09:37.551-07:00Hey Antonio. I definitely am faster sans shoes (or...Hey Antonio. I definitely am faster sans shoes (or in VFF's). The lightness of my feet and improved development of my lower leg & foot musculature has lead to a quicker cadence and an overall lower perceived effort level when running at the same pace as with shoes. The limiter for me at this stage is the toughness of my feet, even with the VFF's. It takes years to develop the sole calluses that permitted Abebe to run like that.<br /><br />As for whether Abebe and Zola are in fact heel striking when barefoot, I would prefer a slow-motion video analysis rather than a few isolated still photos. Here are some slo-mo clips of Abebe running:<br /><br /><a href="http://www.youtube.com/watch?v=9pp1bcSC__k" rel="nofollow">Abebe at 1960 Olympics (barefoot)</a>, starting at 1:25.<br /><br /><a href="http://www.youtube.com/watch?v=cI_l2lIMBEI" rel="nofollow">Abebe at 1964 Olympics (shod)</a>, starting at 0:33.<br /><br />In the 1960 barefoot clip he is clearly forefoot striking on his left foot, and maybe more mid-foot with his right (video quality isn't great). In the '64 clip (much better quality) his foot strike is more heel-first, enabled by the running shoes. Even with shoes, he's not nearly as heel-centric as a typical RFS-type runner where the heel strikes first and slightly ahead of the body's center of mass. Abebe with shoes is actually landing more neutrally on his feet right under his center. Either way (barefoot '60 or shod in '64) he won the event, so clearly there's more to running success than choice of footwear. :-)<br /><br />Regarding FFS: As I mentioned my original post, when I started doing longer/faster runs in my VFFs, I was too much on my forefoot. It took practice to shift my footstrike to be more neutral, to be where most of the foot surface still makes contact with the ground, but the forefoot leads the way ever so slightly. The heel still makes contact, but think of it as just "kissing" the ground towards the end of the strike. This all happens within a few 10's of milliseconds, so it takes a while to develop the necessary neuromuscular coordination. I like to think of this style as more neutral foot strike (NFS) rather than FFS.<br /><br />It's quite likely that what works for one person won't work for another. One benefit of running barefoot or in minimal shoe is that you can actually feel what your feet are doing during their brief contacts with the ground. Standard thick-soled running shoes severely mute this perception. The increased level of foot-to-brain feedback makes it easier to experiment with footstrike (and other aspects of running) so that you can discover what works best for you.<br /><br />BTW: Standby for additional updates to the original post. I have a few other notes I'm planning to add soon.Stevehttps://www.blogger.com/profile/10021279315293585468noreply@blogger.comtag:blogger.com,1999:blog-7272201.post-60749871175334715862010-05-18T11:49:30.718-07:002010-05-18T11:49:30.718-07:00Are you faster with or without shoes? Look at the...Are you faster with or without shoes? Look at these pictures of Abebe Bikila and Zola Budd clearly preparing for a bare-footed heel strike:<br />http://www.madisonpubliclibrary.org/madreads/wp-content/uploads/2008/09/barefoot.jpg<br />http://odence.files.wordpress.com/2010/02/zola-budd.jpeg<br />If they don't know barefoot running I don't know who does. Don't fall for the fad! Say no to FFS! Friends don't let friends FFS.Antonio Piccolbonihttps://www.blogger.com/profile/18181181557046696245noreply@blogger.comtag:blogger.com,1999:blog-7272201.post-84060459071120263942010-05-04T10:00:17.008-07:002010-05-04T10:00:17.008-07:00Ahh, the KSOs love the mud :DAhh, the KSOs love the mud :DAnonymousnoreply@blogger.com