I must preface this by saying that I am not an expert in barefoot running by any means. I’m also not a tenured barefoot runner. I’m relatively new to the sport, but I love to research about it. I find the human body fascinating and barefoot running is just another way I am able to enjoy how I have been created. Please keep in mind that all of these questions are answered based on my research and somewhat limited experience. Do not take my word as law. I am only offering my insight. I encourage each and every one of you to research the questions for yourself, contact doctors, and listen to your own body.

You can submit your own questions or comments at the bottom of the page! You can also add to a response, just indicate what question you want to address when filling out the form!

Have you noticed a difference/ improvement in your form? Or less injuries? I have to alternate running days because of shin splits…

• I noticed improvements in my form immediately! When you run barefoot or in Vibram FiveFingers, it hurts to heel strike, so you naturally develop a mid-forefoot strike. Because of that strike and the lack of cushioning, your stride becomes shorter, lighter, and faster. You save so much energy with a shorter stride. Also, you hit the ground with less force which means it’s easier on your body! I haven’t noticed “less” injuries because I’m new to it, but I’m certainly not feeling as stiff or sore in my joints. My feet get sore but that’s understandable because they are getting quite a work out. I make sure to ice and massage them. If you’re suffering from shin splints, it’s worth looking into because of the lessened impact.

I’m still debating on trying FFs. My husband likes his, but he’s got a couple of huge bruises and blisters on his feet from hitting rocks and rubbing. I tend to run a lot in the dark and get into a zone, so not really looking out for rocks.

• Running in the dark barefoot or in minimalistic footwear probably isn’t the best idea. My feet are more sore because of uneven pavement and rocks and some nasty sticks. However, your body is so adaptable and barefoot running is not exception. The repeated impact on your feet stimulates your body to increase fat deposits on the bottom of your feet. It’s kind of like the pads on the bottom of a dog’s feet—natural protection that doesn’t cost $100. In Barefoot Running, Michael Sandler explains that after your skin gets compacted and moisture is pushed out (like leather), then your body will grow those fat deposits. But if you run too far or fast before your feet are ready, you’ll both wear down the thick skin and bready down the fat pads. So pacing yourself is very important!

Do you think it’s taking too long to transition if I’ve been at for 3 1/2 months and I’m only up to 2 miles on grass (maximum) at a time, or 1 mile on concrete/dirt, which I’ve only done once. Seems like a long time, but I am flat footed, and have worn shoes all day most of my life.

• I think that transitioning is very personal and should be determined by no one but you! It’s definitely safest to take it slower than you think is normal. Not only do you want to give your bones and muscles time to adjust to and strengthen under the stress, but you also want to make sure you’re not giving yourself blisters or simply overusing your feet. Try adding 10% distance or time (however you keep track of your runs) to your barefoot running each week. That way you can see progress, but are following a generally accepted transition/training plan.

I guess my biggest question/concern about barefoot running is stepping on something. I mean wouldn’t that hurt? Is it something you’re concerned about? I love my sneakers, they are so comfortable and I don’t have to worry about stepping on rocks or shards of glass in the city. I don’t want to run the whole time staring at the ground to avoid the potential of stepping on something.

• I have that same concern! That’s why I run mainly in my FiveFingers. They still allow your feet to move naturally but protect your feet from things that might injure you. However, they still limit sensory information from being communicated between the ground and your feet and you might do things you wouldn’t do completely barefoot, like dragging your feet. But, when you run completely barefoot, your feet go through changes: 1) the skin cells compact and push out moisture to create a tough, protective layer from puncturing or lacerations; 2) the body creates larger fat deposits on the bottom of your feet to act as cushioning; 3) the skin becomes harder (not just thicker) to prevent blisters; 4) the foot becomes what Sandler calls “plastic” and “shiny”. The key is to make sure your feet are dry when running, and also not to run more than your blisters or pads can handle…another reason why it’s important to make a slow transition. Living in the suburbs or city definitely present a concern, so my suggestion would be to wear something like FiveFingers, but if you’re running in nature, you probably won’t find glass or needles lying around.

How much do you love {Vibram FiveFingers}? Would you ever go back to running shod?

• I love them so so so much! My feet SING when I slide them on! I wear them with just abot everything except work clothes (although I have before). But, I’m not a fortune teller (and I’m still transitioning out of shoes) and so I don’t know if I’ll ever go back to running shod. I can’t foresee any reason why I would go back, so I’m hoping that I’m right!

Where would I go to learn about barefoot running, finding a training plan or getting the right shoes?

• The internet can be one of your greatest resources. But if you primarily use the internet, you have to do extra research to compare what you’re hearing. Some people will be wrong, so gather as much information as you can to make the best decisions. Same with training plans. I googled and found a few then tailored them to fit my needs and lifestyle. As for shoes, I highly recommend FiveFingers. You can go to their website and look at all the shoes—there are a number of styles for different activities. Find out which one will suit you and go for it!

I’m curious as to what you will do when it gets colder outside? I have the same model of VFF’s as you do and I’ve noticed that my feet get significantly warmer or cooler depending on the temp of the surface I’m walking on so I wonder about how it will be if it gets too cold outside and also what you’ll do when you’re forced inside onto a treadmill to run in the winter?

• Good question! At this point, I don’t exactly know, but I have done some research on it. Apparently your feet get significantly warmer as you run, and it’s relatively safe to wear minimal shoes (and even go barefoot!!) in the snow. I have actually experienced this in the winter, whenever I get bundled up for cold runs, but feet start over heating not long into my runs. Michael Sadler, author of Barefoot Running, carried a pair of thin shoes with him during the winter. He starts his runs wearing them, then removes them when his feet warm up. I’ll probably stick with my FiveFingers all year round, but you can go to their website and purchase socks to wear with your shoes! You bet I’ll be doing that!

I saw you said that you had a stress fracture last year. I’ve recently been having some shin soreness, but nothing major. I’ve been dabbling in barefoot running by running in my Sanuks, so I was wondering if the transition might be the cause.

• The transition to barefoot running could possibly be the cause. If you had the pain before you started the transition, it probably isn’t the cause but still could have exasperated it. If you have been transitioning too quickly into minimalistic shoes like the Sanuks, your shin might be struggling to support the weight and impact. In regular shoes, your feet get a lot of help absorbing the blow of impact by your shoes, this means that your bones are weak. If you transition out of that support too quickly, then your bones don’t have enough time to adjust and build strength. I’d suggest slowing down your running and not logging as many miles. The great thing about barefoot running is that as long as your feet can feel the ground, you will not strike the ground as hard, which means less stress on your bones and hopefully less (if any at all) stress fractures!

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