Vibram Five Finger KSO Trek

If you are a runner then the VFF VSO Trek just might be your pennies from heaven.  OK, first you have to get past wearing shoes that resemble gorilla feet, but when you take that leap you're not likely to look back.  So I've only ran one time in them and I freely admit I'll have to update this particular blog entry at least monthly for the next few months, but they have changed my outlook on running in one day.  The recent trend of barefoot running, or, running the way humans are physiologically designed to run caught my interest lately so I did a lot of web research and discovered the Vibram Five Finger line of shoes.  They are designed so that they allow for the natural design of the human leg to work while running.  The running shoe companies have designed shoes for the past 35 years that force us to run with a heel strike sending shock waves throughout the skeleton.  Big cushioned heels on expensive shoes have not been able to prevent the 28 years of chronic shin splits I have been running with.  I think the VFF may do it.  After much research I realized we should be running with the ball of the foot striking the ground first whereby utilizing the calf to work as a shock absorber as the heel lowers towards the ground after the fore foot strike.  All of the references concluded that the VFF's were amazing in that they naturally caused you to run as if barefoot but the Vibram sole protects your natural sole from injury.  Additionally, this new running style would initially be very painful in the calves and would also cause blisters.  Most agreed that a conservative approach should be utilized and declared that half a mile is the appropriate distance to run during the acclimatization process.  Knowing for the past couple weeks that I was going to eventually try out the miracle shoe I started running on the treadmill set to a high elevation so I could easier run on my toes in normal running shoes.  Yesterday Christine presented me with a pair of Vibram Five Finger KSO Treks for my birthday and I couldn't have been happier.  I wanted to go run in them immediately but I had just returned from a 47 mile bike ride (celebrating 47 years of living) and had already ran at the gym earlier in the day.  So today I slipped into them after work and hit the trail for a run.  Being a retired Navy Rescue Swimmer I threw caution to the wind and made my initial Vibram protected barefoot experience a two miler on a dirt trail.  Immediately I was forced onto my toes and had to shorten my stride but it felt natural.  The experience is quite different than running in regular running shoes in that you feel the earth beneath your feet and it makes you more in tuned with your surroundings.  I did end up getting a blister under my big toe, as most sources said would happen, but my legs are in tact and I am looking forward to tomorrow's run.  I can't say just yet that they are the miracle cure for lower leg running injuries but I will update this story from time to time detailing the VFF experience.  Right now, however, I am extremely optimistic about barefoot running (with Vibram protection).

Update 06 August:
After the first run in VFFs I woke up with slightly stiff calves but no major discomfort.  Did my usual morning workout but decided not to run in the VFFs that evening due to the slight blister I could still feel under my right great toe.  The second morning after the first VFF run I awoke with even tighter calves but worked out through the tension and had every intention of doing a second run but had unexpected company that night and after dinner and a couple glasses of wine I threw in the towel.  Today was the third day since the VFF run and there was nothing going to prevent me from the double cardio workout.  I did the A.M. gym workout that always begins with 30 minutes on the bike followed by 30 minutes on the treadmill at a steep incline.  After the cardio i finish with 30 minutes of iron work.  This evening I was eager to hit the trail and headed out for another two mile run in the VFF KSOs.  I was feeling very good and right at the one mile turnaround my left calf locked up and I was reduced to a walk for the next half mile.  Barefoot running is very demanding on the calves and one of my was giving me fair warning.  The pain was such that three hours later my calf is still tender and nagging at me.  I did, however, finish the last half mile running and actually fell into a new stride that was very comfortable.  The seized calf is just part of the conditioning requied to transition from heel running to toe running and I have no intention of slowing down.  I know that tomorrow I'll cycle for an hour or two and skip a run but I plan on running for the third time in the VFFs Sunday the 8th of August.

Update Sunday, 23 August:
It's been 20 days now since I first received my KSOs and I've run more than a half a dozen times in them.  My calves (lower legs) have been sore ever since the first run 19 days ago with my left calf feeling to be on the verge of cramping at any given moment.  Today was different though.  I just started reading Born to Run and it is simply an amazing book on running!  I am trying to absorb every morsel of information about the basics of running and how commercialization of the running shoe and running industry has misled me over the past 30 years.  So I incorporated a few slight changes into today's run and had a great one.  Thus far there has been no mention of stretching in the book and for years I have never stretched prior to a workout because "you don't stretch cold muscles."  But my calves were still sore so I stretched them.  I opted to go without the iPod.  I have not run or ridden a bike for years without Metal blaring in my ears with the volume turned up to 11.  I want to get back to the basics so no iPod today.  The Tarahumara are described as running with almost a rigid spine as their legs move and upper body floats.  I've heard descriptions of running as if being pulled forward by your navel too.  So I imagined a straight back and being pulled by my naval.  What happened was that I realized I normally look down at the path far too much.  I kept my head up, eyes forward, shoulders back while running on the balls of my feet and had a terrific run.  No distractions.  I think I'm on to something and I need to get back to the book.

Update Tuesday, 24 August:
It was a rare thunderstorm this evening so I got ready and dashed out the door.  I LOVE running in the rain.  Ran a couple miles on the canal and the ran quickly turned the dirt to mud.  Lightning got a lot closer with rapid fire strikes and nearly instant thunder responses.  Decided to head back home after 2 miles as safety became a concern.  Great running in the rain though and the feet and legs felt good!

Update Thursday, 26 August:
VFFs are doing great and I am really loving running (nearly) barefoot.  3.5 miles in the dirt and no issues other than it felt like I had a blister forming under my left great toe where it meets the foot.  After I got back home I realized that my left foot may be a tad smaller than the right.  VFFs are supposed to fit snugly and I am wearing a 41.  I normally wear a euro size 43 so the VFF is considerably smaller but it seems as though I should probably tighten up the left side a little more to remove any play.

Update Friday, 27 August:
Definitely made a difference cinching down the left shoe.  I immediately felt the potential blister on my left foot as soon as I slipped on the VFF.  But by really tightening up the Velcro strap after moving my foot as far forward as possible the run went well and the weak spot did not worsen.  Ran 3.5 and figured out I've been running wrong during this entire month long experiment.  After watching a few videos of barefoot running on YouTube today I played with my foot placement.  I've been running predominantly on the balls of my feet and keeping the heels off of the ground for the most part and crucifying my calves.  I have also developed some shin splint pain that was not supposed to happen as that was my primary reason for trying out the VFFs.  Today I ran with a toe strike (ball of the foot) but allowed my entire foot (outer edge and heel) to land also.  I had my Garmin Forerunner wrist GPS on and monitored my pace as I shifted between three different foot strikes.  Using only the balls of my feet was the slowest and most work.  Utilizing a mid foot strike (basically landing flat footed) my pace was 45 seconds faster than only using the toe strike.  When I switched to the toe strike and allowed the entire foot to roll onto the ground my pace was nearly a minute and a half faster than the toe strike and no heel.  It felt much smoother and my lower legs were much more comfortable.  So far I have learned to purchase snug fitting VFFs, cinch them down tighter than expected, lean forward slightly, keep foot strike under the hips, land on outer part of the ball of the foot letting the entire ball touch then the heel, lift feet off of the ground (rather than lifting knee to move foot), keep eyes up focused on the horizon, shoulders pack to open the chest and run smooth.  Don't run too fast and enjoy the workout!

Update Friday, 03 September:
Had a great run today.  After running in VFFs for a month now I am convinced this is the proper way to run.  I haven't let the mileage rip yet as I don't want to over-train while still a rookie at barefoot/minimalist running.  Ran 3.5 miles today and was still fresh at 3 but forced myself to stop at 3.5 miles.  My plan now is to run in the Xterra 20K trail series this fall in the mountains surrounding Phoenix then run the Phoenix Rock-n-Roll Marathon in January in the VFFs.