My Fitness Test is Today?!?!?

Actually I found out about the test around 11:00 last night, mostly my fault...but that's a different topic.  So, I'm dealing with a foot twinge issue and I have to run longer than I have run so far in my toe shoes.  I did know my Fitness Test was coming up, but thought it was two days from now.  A couple of weeks ago I was considering making the test my first 1.5 mile barefoot run, but not after taking almost a week off to baby my foot.  Nothing to do but strap on my Nikes and hit the road.

The first thing I noticed was the walking in my sneakers felt like walking with pillows strapped to my feet...comfy.  The second thing I noticed was that my right foot didn't twinge when running, I'm sure it's because I wasn't on the balls of my feet.  I had settled in for a "done this a thousand times" run, and didn't monkey around with my foot strike at all.

No calf issues, but my hamstrings got a little tight and my shins complained later this afternoon.  Could they be protesting the "unnatural" running style?  Or could my body just be reminding me that I'm not 23 anymore?  Could easily be both!

Progress Report - All in all a slow run with no issues.  I did keep to my training regimen of stretching and three miles in motion.  Finished my run, walked the course again, and ran the last few minutes on the balls of my feet.  I felt the sore spot that time, but it didn't hurt.  We shall see what tomorrow brings.

• 1.5 miles - 14'57 (about 10 mins per mile in traditional running shoes with heel strike)
• less than .5 miles - 3'46 (same shoes, midfoot strike)

Total Mileage - 3 miles

Random Facts

KSO (the model of Vibrams I wear) stands for Keep Stuff Out.  If you look at the "Classic" model to the left you'll understand why they made the distinction.

Image Source:  Official Vibram website

Wearing Flip Flops does NOT count as barefoot or minimalist walking, according to biomechanist Katy Bowman, (last referenced in my Week Feet? post), because you grip with your toes to keep the flip flops on, which is not how you walk naturally.

Kathrine Switzer was the first woman to run in the Boston Marathon in 1967 (and race officials tried to forcibly remove her!), but the race was not officially open to women until 1972.

Progress Report - Today my foot was still twingey (if nothing else I will have a long list of made up words by the end of this blogging journey).  The good news is my calves felt great!  I wore flats to work, hoping to run today, but by the time I got home, I decided not to force the issue.  Instead I stretched and walked barefoot (completely) for three miles on the treadmill.  I wasn't really tuned in to my body because I was watching TV at the same time, but right now my foot feels no worse off than when I started.

Total Mileage - 3 miles

WEEK 3 Suggested Non-Runner Barefoot Transition Training

Assuming you haven't had any issues!

Goals: Strengthen Your Foot and Avoid Too Much Too Soon!!!!

Day 1 - Stretch - hamstrings/shins/calves/quads/toes; 5 mins of posture drills; walk; run for about 5 mins; walk.

Day 2 - Stretch - hamstrings/shins/calves/quads/toes; one set of 100-Ups; run for about 5 mins; walk; if you feel good add a 2 min run (watch form); walk.

Day 3 - Stretch hamstrings/shins/calves; REST DAY.

Day 4 - Stretch - hamstrings/shins/calves/quads/toes; walk; run for about 5 mins;   if you feel good add a 2 min run (watch form); walk.
Day 5 - Stretch - hamstrings/shins/calves/quads/toes; one set of 100-Ups; run for about 5 mins; walk; if you feel good add a 2 min run (watch form); walk.

Day 6 - Stretch hamstrings/shins/calves; REST DAY.

Day 7 -  Stretch - hamstrings/shins/calves/quads/toes; one set of 100-Ups; run for about 5 mins; walk; if you feel good add a 2 min run (watch form); walk .

Technique Videos - Posture drills, stretches, 100-Ups and toe exercise demos posted on May 8th, 9th, 12th and 24th.

Rest Day - Take more if you need them, avoid TMTS!!!!

For more information on the types of Vibram FiveFingers shoes, check out this download from a fan site (not officially affiliated with Vibrams)

Image Source:  Birthday Shoes blog

Six Non-Running Days in a Row

Ugh, that's all I can say.  Taking it slow stinks! On my Rest Days, I paid attention to my feet.  When did I get a twinge?  When didn't I? Could I adjust to not feel the twinge?  And here is what I discovered. Wearing flats or being completely barefoot is comfy (I normally wear heels to work).  I have a new awareness of my toes as I spent the week wiggling and stretching and grabbing with them to strengthen those muscles.  Walking straight and level was no problem.  Stairs gave a twinge the first couple days, but not in the last few.  Anything that caused me to pivot or lean in a direction (turning around, walking around a corner) produced a twinge (in my right foot) every time.

But I really couldn't wait any longer!  So keeping in mind, straight and level was fine, I returned to the dreaded treadmill today.

Progress Report - I planned to run for a 1/2 mile, but ended up running the entire mile slowly.  Felt good!  I did the usual routine, stretching now includes getting up on my toes and trying to wiggle them independently as recommended in video in the Week Feet? post.  Then I walked in my Vibrams for a slow mile, ran for a slow mile and walked again for a cool down mile.  By the end of my running mile, my foot was fine, but my calves reminded me that I had take almost a week off by getting very tight toward the end of the run.  By the time the cool down was over my feet, my calves and I were all happy.

• 1 mile - 12'00

Total Mileage - 3 miles

Image Source:  Zazzle website

How to Take Off Your Vibrams

Don't pull by the toes!  Not speaking from experience, but have read on other sites that could lead to tearing.

Image Source:  USVibramshoes.com

Here is what works for me.  Unstrap your shoes, slip the heel off, and then from underneath grab the rubber that wraps around the shoe right at the ball of your foot. Thumb on one side and fingers on the other side, then wiggle the shoe off. Taadaaahhhhhh!  Not rocket science, but this will help your Vibrams last longer.

Progress Report - Have been been babying my feet as much as possible for four days now, wearing flats or walking around barefoot.  Also have been doing some of the toe exercises from the Weak Feet? post.

There is definite improvement in my foot, but I still have a tender spot.  Not happy about the delay, but will run tomorrow and see what happens.  Wish me luck!

Listen To Your Body

All of the minimalist and barefoot running websites recommend gradual increases to your time/mileage over many, many weeks. One site advised waiting all the way until your 3rd week before you worked up to a 3-mile run! Seriously? Doesn't sound gradual to me.  And advice like that is why I started this blog in the first place.  Some people aren't ready for 3 miles for months, barefoot or otherwise...

Image Source: cultivatemywellbeing.com.au

If you are really new to running, the half mile 5+ minute runs I started with may seem daunting as well.  But don't be discouraged!  Take baby steps and listen to your body. Just because I started increasing my mileage (.25 mile) on Week 2, doesn't mean that's right for anyone else.

Most of the sites advise only a 10% increase in mileage each week.  At that rate it would take me 2 months to go from a half mile to a full mile.  An extremely conservative pace, and unfortunately, one that won't get me to my 10k in time.  But having experienced a strange foot tenderness this week (Week 3), I may be on my way to being the poster child for TMTS.  I only increased a 1/2 mile!!!

The point is to ease into minimalist running, use good form, stretch and massage your poor feet/legs and go a little farther or a little longer each week.  It doesn't have to be added into one longer run either.  Run for a while, walk for a while, then run for a second (shorter) bit.  Perfectly fine.

“The miracle isn't that I finished. The miracle is that I had the courage to start.”
― John Bingham, No Need for Speed: A Beginner's Guide to the Joy of Running

Weak Feet?

This morning that same area on my outer right foot still aches...not in a I worked out a muscle way, but in a I dropped something on my foot and it should be bruised way.

Could I have weak feet?  There are many comments on barefoot running sites about shoes weakening our feet, but I wasn't 100% sold.  I love high heels, in my mind that's a pretty serious foot workout!  Based on that it's pretty clear I am not an expert in this area, so I started looking for some general info on the subject.

In this tennis article, the author and collegiate player, Kay Miranda, advises that shoes prevent the use of toes and smaller muscles in the foot that would normally be used for pivoting and balance, thereby weakening the overall foot.

Denver chiropractor, Glenn Hyman, supports the theory that shoes prevent us from using all our foot muscles and adds, "The high tech "solutions" to foot problems actually create weak feet that cry out constantly for support." He recommends some exercises to strengthen your arches here.

Katy Bowman, a biomechanist (body mechanics specialist), who writes the Aligned and Well blog, shows us a couple of exercises to strengthen our feet in the video below, and advises us on the dangers of high heels.  Although not a barefoot running advocate, Katy is quoted on several websites as saying that shoes weaken our feet.



So there you have it, three non-barefoot running perspectives, an athlete, a chiropractor and a biomechanist who all agree the shoes weaken our feet and lend credence to the barefoot running community.

As for me, I skipped the run this a.m. and am staying off my feet as much as possible today.  I will consider the treadmill later this afternoon.  The flat surface should allow me to walk/run in a way that shouldn't inflame the sore area in my foot...I hope.