The Bare{foot} Essentials
July 25th, 2010
Hey, friends!
I’m currently sitting out on my lovely porch enjoying the cool breeze, green trees, and summer-y smell of a charcoal grill. Ah, this is the life. But I did begin my day with a PB&J Larabar and a five mile run, so how could it not be good.
And yes, I did paint my toenails, thanks for noticing. 
Another reason to go barefoot: show off all the pretty colors that you use to hide the ugly mess that running shoes have created of your once beautiful toenails.
Kidding—I only use one color. And it’s never really pretty.
Enough about girly stuff, let’s talk running!
Barefoot Bit: The Runs
I did two runs this week for my transition-to-barefoot running plan. The runs this week were supposed to be 4 minutes of running and 1 minute of walking, x4.
The first run was completed on a treadmill and covered a little over 2 miles in 20 minutes. The second run was after a shod run. I know I covered 2 miles, but my Garmin was dead as a doornail so I don’t know if I followed my plan exactly. Oh well, still felt good.
I didn’t get a chance to run entirely barefoot on either run. I was using the college gym when I was on the treadmill and there’s a big sign that says, “Shoes must be worn” (I wonder if the director reads my blog?), and the second run I was sweaty from my run in shoes and sweaty feet + barefoot running is bad news bears! That’s a sure-fire way to get nasty blisters on your feet (think of all the chaffing you get from running clothes when you’re sweaty or wet..just on your feet, and bloody, and with gravel in the wounds). The extra moisture in your feet softens your skin…
Barefoot Bit: The Dreadmill
It’s no secret that I hate the treadmill, but after running on it in my Vibram FiveFingers, I have a new found hatred for that darned hamster wheel.
First of all, it just doesn’t make sense for barefoot running: In barefoot running, it’s all about natural, and treadmill running is just about the most unnatural form of running possible.
Second of all, it screws with your stride. I never noticed it before in sneakers, but my FiveFingered feet were extra sensitive to the change. When running barefoot or in minimalistic footwear, you learn to keep your strides short and light. When your strides are short, your feet become your springs so you can quickly move from one step to the next. When you lengthen your stride, you use your energy to push your legs forward and you lose the bounce from your feet.
So many runners think that the longer the stride the better, but I beg to differ. The more you lengthen your stride, the more difficult it becomes to land on your mid- or forefoot and the more you alter the way your body absorbs the impact from each step. When your stride stays under your body and perpendicular to the ground, your feet work as they should, absorbing the impact with each bend and turn of the bones, muscles, tendons and ligaments. When you lengthen your stride, you hit more on your heel. Think of that position: when your heel hits, that impact has a direct shot up your legs and the only things to absorb the impact are your knees. This is NOT good. If you notice this about your stride, I suggest you work on fixing it before your knees or hips give out on you.
I also noticed that I hit the treadmill with so much force, which is not good. I want my steps to be light and easy, but as that belt was rotating towards me I noticed I made so much noise and hit the belt so hard that by the end of the 20 minutes, the balls of my feet were sore, but not in a good way.
As you transition to more natural footwear, or none at all, your body responds to the change by developing extra fat pads on the bottom of your feet. Because these pads are still developing on my feet, I have to be careful with how far, how fast, and how hard I run. They are easy to wear down. I would venture a guess to say that I wore them down on that treadmill run. Now I will have to slow down my barefoot runs a bit to give my body a chance to rebuild those deposits. 
On a happier note, there is now a “Barefoot” Running Q&A page on Abby Normally! Complete with a question/comment box! Head over there and submit your questions if you have any. I’ll add them to the page as a receive and respond. Also, feel free to submit suggestions or add to my responses. I am not an expert and I hope to learn from you all more seasoned barefoot runners, as well!
Happy Running!
So what are your thoughts on treadmill running? Do you notice any change in your stride when you’re on them?
Categories: Uncategorized
yea, excited to read the q&a’s! Well, Since i am a weeny in the cold, I love treadmills in the winter. I use them for speedwork since I can’t get to the track. But I still call them dreadmills. Its a love/hate relationship.
baa! I love you call yourself a weeny! I love running in Pittsburgh winters…which are more harsh than Austin’s, I’m sure. So just come up to Pittsburgh some winter and then you’ll appreciate Austin in the cold!
I absolutely think treadmills change your gait. Everything about the dreadmill feels hard to me, some people say you run faster on treadmills than you do outside but that’s the opposite for me. If I try to run my normal outside paces on a treadmill I feel like I’m so burnt out, probably because I’m expending energy differently.
I have done all my barefoot training on the treadmill, but it’s been hard. I wanted to get outside and truly feel that “natural” movement, but I didn’t dare run around completely bare. But guess what I bought this morning? VFF’s! Woo hoo!
YES! Can’t wait to hear what you think about them!
It’s been years since I’ve run on a treadmill, I’ve only been back into running since spring and the weather has been okay for outdoor. But, that will change in our freezing winters where it rains for days straight. I agree that treadmills aren’t as good as just running outdoors, adjusting to winds, different temps and terrains is all part of the experience.
I love reading these barefoot essential blogs! But I’m wondering when you say barefoot are you actually trying to go completely barefoot, or are you trying to just transition into the VFF’s? I’ve been toying with both ideas, and know that in Korea I FOR SURE need the VFF’s because there is glass everywhere. But I am still wondering if just going completely barefoot is the way to go.
So I guess I’m just wondering… are you trying to transition to barefeet or VFF… or both?
I would like to go totally barefoot, but right now “barefoot” means “VFF”.
I prefer running outside by FAR, the only time I really run on the treadmill is during the winter months. I love following your barefoot running journey, keep it going!
Thanks Nicole!
I try not to run on the treadmill simply because it weirds me out that I hit it with so much force! I couldn’t imagine doing it barefoot! I love reading your natural footwear updates – it is so interesting!
Down with treadmills!
Glad you like the posts!! Thanks for stopping by!
I tend to hit the treadmill w/ a heavy foot as well. I’m not sure why I do this. Running outside is so much more preferable and I find it feels more natural and easy for me. I never paint my toenails anymore b/c I’m missing two b/c of running. Oops.
I don’t think you do it on purpose! I think it’s normal to run harder on the treadmill–but still not good!
I loathe the treadmill. I feel confined, and get so bored.
AMEN!!!
You are SO GOOD about taking it slow! I’m really bad when it comes to this. I just don’t have the patience to up my distance in minute increments, combined with walking. I already went through this when I started distance running. But I’ve paid the price – and have had to take lots of inbetween days off. Finally up to one mile in my VFF (on concrete)! Still feeling sore ankles, but not giving up.
I don’t own a treadmill, and now I’m glad I don’t after this blog post!
Yay for one mile! Can’t wait till I’m there..probably a few more weeks!
DUDE. The treadmill + vibrams SUCKS. That is how I injured my foot one of the times. TERRible. I love this post because I totally agree with it. When I see photos of people striding out at the end of races, I wince in pain. The small stride feels so amazing and so in control. Remember, if you’re having sweaty feet problems to pick up a bag of climbing chalk and throw a little in the VFF’s before running. Helps a lot and helps with odor a bit too
A block of chalk will set you back about $1.50, hehe. xo
Next time I’m at REI I’m getting some climbing chalk! I really need to be more intentional about going totally barefoot… but I just have sweaty feet
When I started reading up on running (hello, newbie runner right here!! lol), I noticed that I was definitely heel-striking on the treadmill. I reduced the speed, which changed my gait so I land on the balls of my feet now. When I slowed down the treadmill, I stopped sounding like an elephant too. It’s interesting, because I totally notice it when someone’s going too fast now. And, I’ve even found that correcting my gait meant that I don’t pound when I doing sprints anymore. It’s funny, because I’ve run outside a couple of times, and I totally felt the difference (even found my IT band after the first run…whoa!). Hopefully, I’ll be running outside full-time by fall.
So glad you’re into running now! AND That you researched your stride! EXCELLENT! I wish I would have been that wise when I started!!!
hey Abby, i just found your cool blog! i know what you mean about the treadmill, my strides get jacked up and i can’t get a good rhythm going. hey did you know the most efficient number of steps per minute is 180? (just a bit of trivial for ya!) anyway, good luck with your barefoot running! lookin’ forward to reading more:)
Hi Angela!! Thanks for stopping by! I didn’t know that little tidbit of info…thanks for sharing!
I’ll use it someday and wow people with my knowledge! hehehe!
Running on the treadmill is what caused all my hip problems over the winter. As soon as the weather got nice and I was running outside again I noticed my stride adjusted back to normal and all the pain was gone.
It’s crazy how those things can seem so convenient, but they really aren’t!