Knee issues (patellar-femoral syndrome initially diagnosed in summer of 2007) sent me down a path of re-evaluating the active side of my life... I have fully converted to minimalist footwear and when warm enough (and not dark out), barefoot running. Running in a minimalist shoe has gotten me back into running and I enjoy it for the first time in my life. Running in a minimalist shoe retrained me how to run with the correct form and now I know how terrible my form used to be. I used to be a heavy heel striker, so it's now wonder I've always had some sort of knee, ankle or hip issue.
My minimalist shoe line-up started off with VFF KSO's (Oct 2009) and then I added Feelmax Kuuva Boots (Dec 2009), Feelmax Osmas (Feb 2010), Terra Plana Oaks (Dec 2010) and recently won a pair of Vivobarefoot Neos (or Evos depending on availability) through Donald's Running and Rambling blog. I love testing out new shoes and have pretty completely only wear a minimalist shoe whenever possible.
I do have a pair of Inov-8 295s (Almost 3 years old and ready to retire) and recently purchased a pair of New Balance MT 101's. These don't fall under my definition of minimalist (however, they are minimalist compared to the majority of running shoes used by the general population), but have worked well for me for trail running, running in snow and hiking/backpacking. The elevated heal of these trail runners doesn't seem to affect my gait too much on an uneven surface like trails and snow.
But alas, my new enthusiasm with running caused me to overtrain for a 25k trail race last spring and since then have been wrestling with IT Band issues. After much research and testing to keep it from flairing up, my plan for my training will now consist of 1 long run per week and cross-training (core exercises, hiking, biking, weight-training, etc.) I've also found that the slow-to-medium pace running seems to irritate my knee the most, so I've adopted a modified Fartlek method of running. It seems that my knee doesn't seem to bother me when I run fast and it doesn't bother me when I walk. So after I warm up, I run hard and then power walk (to catch my breath), run hard and then power walk, repeat, repeat.... This seems to be the ticket for now and maybe at some point I can reintroduce longer runs with consistent slower running. This and icing my knee after every run seems to be the key to keeping the knee from flaring up from the IT Band irritating it.
Showing posts with label vibram fivefinger kso. Show all posts
Showing posts with label vibram fivefinger kso. Show all posts
Wednesday, January 12, 2011
Wednesday, April 21, 2010
Trail Mix 25k Race Report
This being my first race ever, I had no idea what to expect going into it. Fortunately this one is pretty low-key, so I just went with the flow.
The 50k race was scheduled to start at 7:00 am and the 25k race at 7:30 am. Race numbers were available for pick-up at 5:30 am. I was there around 5:45 am and there was hardly anybody there yet, so I picked up my race number and then wandered around for a bit. Not finding anything to do or anybody to talk to, I moved my car down closer to the race start. Most everyone that was there was hanging out in their vehicles at the time.
At about 6:30 or so, I walked back over to the Visitor Center to the restroom. After doing my business there, I had my first and only VFF siting of the day. I tried to strike up a conversation with him and he ended up taking off while I ended up chatting ti up with a couple other guys about them. One guy had a pair that he wears off and on for training for the last three years but hasn't run a race in them. The other guy I chatted with a little longer as we walked back to the race starting area. He seemed pretty knowledgeable about the VFF's, but did not have his own pair. He was running the 50k and took off to finish prepping for the race as it was only minutes away.
I cheered on the start of the 50k and noticed there was a guy wearing a World Vision shirt. I had thought about running this race as a World Vision sponsor, but just never got my logistics together to do it. Maybe I will get this set up for the Superior Trail Race. It's a great cause that I have supported in the past.
I took off my "warmth" layers, grabbed my water bottle, gloves and headed for the race start. It was warming up nicely and I suspected I wouldn't have to wear my stocking cap for very long. I hung around the back third of the pack or so and couldn't hear anything the race director was saying. There seemed to be some confusion as they were trying to line us all up behind the race start. All of a sudden the starting horn bellowed and we were off. Somewhat anti-climatic and unexpected start, but I guess that's the way it goes for such a low profile race such as this one. In the excitement of the start, I forgot to start my watch until over a quarter mile into the race. Oops, now my splits are going to be a little off.
I really had to hold myself back the first few miles and still felt like I was going out too fast. I can't stand running on the heels of other people, so I found myself pushing hard to get around several groups as it was really cluttered. After the third mile or so, I fell into a groove and stayed there for quite a while. Turns out that miles 2-3 was my second fastest split, but no harm done looking hindsight at my overall splits.
There were places where the trail was a bit wet and muddy, so I picked my way through those trying to keep my feet dry as long as I could. Inevitably, my feet got a bit wet and muddy. Wet feet has not bothered me yet in any of my running except for a little discomfort. Didn't even phase me during the race.
The 25k race consisted of two loops and at the beginning of the second loop, I was feeling pretty good. I felt I had maintained a pretty consistent pace throughout the race thus far and was content with continuing that. Fortunately I remembered to suck down a gel between miles 8-9, otherwise I probably would have crashed pretty hard.
I struck up a conversation with a couple guys at around mile 9 and the three of us yo-yo'ed with each other for most of the rest of the race. It was nice to hear their perspectives as they were both experienced runners. One of the guys at a couple titanium rods put in his leg a few years ago as a result of a hockey injury, so it was pretty impressive he was out running this race and maintaining this pace.
At about mile 12, I hit the wall as a small hill loomed in front of me. I walked up the hill hoping that it would give my legs enough rest to push hard through to the end. This was the ticket and I was able to push through to the end after the walk. The last mile was my fastest split at 7:43 and I was able to pass several people and got passed by one, a girl. I fought my pride and let her push on ahead. ;-)
Here's a pic of me coming into the finish line taken by my beautiful wife who was cheering me on and my little boys watching.
My overall official time was 2:16:11 resulting in a pace of 8:47 for the 15.5 miles. I am very happy with that for my first race ever and am looking forward to the next race!!
Here are the top 5 finishers for the 25k and 50k races below. Their times are absolutely amazing to me!!
The 50k race was scheduled to start at 7:00 am and the 25k race at 7:30 am. Race numbers were available for pick-up at 5:30 am. I was there around 5:45 am and there was hardly anybody there yet, so I picked up my race number and then wandered around for a bit. Not finding anything to do or anybody to talk to, I moved my car down closer to the race start. Most everyone that was there was hanging out in their vehicles at the time.
At about 6:30 or so, I walked back over to the Visitor Center to the restroom. After doing my business there, I had my first and only VFF siting of the day. I tried to strike up a conversation with him and he ended up taking off while I ended up chatting ti up with a couple other guys about them. One guy had a pair that he wears off and on for training for the last three years but hasn't run a race in them. The other guy I chatted with a little longer as we walked back to the race starting area. He seemed pretty knowledgeable about the VFF's, but did not have his own pair. He was running the 50k and took off to finish prepping for the race as it was only minutes away.
I cheered on the start of the 50k and noticed there was a guy wearing a World Vision shirt. I had thought about running this race as a World Vision sponsor, but just never got my logistics together to do it. Maybe I will get this set up for the Superior Trail Race. It's a great cause that I have supported in the past.
I took off my "warmth" layers, grabbed my water bottle, gloves and headed for the race start. It was warming up nicely and I suspected I wouldn't have to wear my stocking cap for very long. I hung around the back third of the pack or so and couldn't hear anything the race director was saying. There seemed to be some confusion as they were trying to line us all up behind the race start. All of a sudden the starting horn bellowed and we were off. Somewhat anti-climatic and unexpected start, but I guess that's the way it goes for such a low profile race such as this one. In the excitement of the start, I forgot to start my watch until over a quarter mile into the race. Oops, now my splits are going to be a little off.
I really had to hold myself back the first few miles and still felt like I was going out too fast. I can't stand running on the heels of other people, so I found myself pushing hard to get around several groups as it was really cluttered. After the third mile or so, I fell into a groove and stayed there for quite a while. Turns out that miles 2-3 was my second fastest split, but no harm done looking hindsight at my overall splits.
There were places where the trail was a bit wet and muddy, so I picked my way through those trying to keep my feet dry as long as I could. Inevitably, my feet got a bit wet and muddy. Wet feet has not bothered me yet in any of my running except for a little discomfort. Didn't even phase me during the race.
The 25k race consisted of two loops and at the beginning of the second loop, I was feeling pretty good. I felt I had maintained a pretty consistent pace throughout the race thus far and was content with continuing that. Fortunately I remembered to suck down a gel between miles 8-9, otherwise I probably would have crashed pretty hard.
I struck up a conversation with a couple guys at around mile 9 and the three of us yo-yo'ed with each other for most of the rest of the race. It was nice to hear their perspectives as they were both experienced runners. One of the guys at a couple titanium rods put in his leg a few years ago as a result of a hockey injury, so it was pretty impressive he was out running this race and maintaining this pace.
At about mile 12, I hit the wall as a small hill loomed in front of me. I walked up the hill hoping that it would give my legs enough rest to push hard through to the end. This was the ticket and I was able to push through to the end after the walk. The last mile was my fastest split at 7:43 and I was able to pass several people and got passed by one, a girl. I fought my pride and let her push on ahead. ;-)
Here's a pic of me coming into the finish line taken by my beautiful wife who was cheering me on and my little boys watching.
My overall official time was 2:16:11 resulting in a pace of 8:47 for the 15.5 miles. I am very happy with that for my first race ever and am looking forward to the next race!!
Here are the top 5 finishers for the 25k and 50k races below. Their times are absolutely amazing to me!!
25k RacePlace Name Age S City St Time Pace ===== =================== === = =============== == ======= ===== 1 Fish Wilson 25 M Onamia MN 1:35:25 6:09
2 Brett Busacker 24 M Orono MN 1:37:38 6:18
3 Kirk Walztoni 38 M Eagan MN 1:38:05 6:19
4 Josh Riff 35 M Edina MN 1:38:23 6:21
5 Alex Hooke 26 M Rochester MN 1:40:12 6:28
50k Race
Place Name Age S City St Time Pace
===== =================== === = =============== == ======= =====
1 Brian Peterson 25 M Minneapolis MN 3:16:52 6:21
2 Chris Gardner 33 M Duluth MN 3:28:34 6:43
3 Kelly Mortenson 38 M St Paul MN 3:37:40 7:01
4 Aaron Drevlow 36 M Woodbury MN 3:42:14 7:10
5 Jim Ramacier 46 M White Bear Lake MN 3:43:51 7:13
Thanks to O.C. Williams (the race director) and all the volunteers for putting on such a great race!!
Thursday, April 15, 2010
Minimalist Shoe update and Trail Mix Race
As most of you know, I picked up a pair of VFF KSO's last fall for running. Prior to "retraining" myself to run in minimalist footwear, I was not able to run more than a 1/2 mile with out severe knee pain that would force me to stop and walk. I also had major knee problems backpacking which was very disheartening since it is a major passion of mine. One year ago, I backpacked about 16 miles in two days with a really light pack and that was about as far as I could go as my knees started to hurt too bad.
Last summer I visited a sports doc and received some PT for my knees, gluts and all around core strength. This seemed to help some, but didn't seem to really fix the problem. It helped balance out my muscles some as well as my flexibility, but that was the extent of it.
Fast forward to last fall, within minutes of starting to run in the KSO's my knee pain was gone and to this day has remained mostly at bay. I can still feel twinges of pain here and there, but it is nothing like what I experienced prior to using minimalist shoes.
As I've discussed in previous posts, running in a minimalist shoe forces you to run with the proper form. Most people will need to completely retrain themselves to run and walk in minimalist footwear and this takes time and patience!!
Since January, I have been averaging over 20 miles per week with a high of 32 miles and a long run of 14 miles. Generally I run on a paved trail (or next to) during the week and to a long trail run on the weekend. It has been great and a joy to run with minimal pain. The pain I do have I attribute to my body adjusting and is very different than the pains I experienced before. When my body is fatigued, I can feel my form start to deteriorate and strangely enough, 'old' pains start to surface. These 'old' pains quickly remind me to pay attention to my form and I correct it immediately and the pain subsides.
In December I day-hiked 12 miles of the Appalachian Trail in Georgia in my Inov8 295's with no knee pain and this included some running and wearing a 10 lb pack. I was super excited about this as there were some major downhill sections and this was where my knee pain would previously surface. Being able to run down a big hill with a pack on and not have knee pain was a tremendous encouragement for me and I was sold on training in a minimalist shoe.
Per my previous post, I backpacked about 24 miles in 2 1/2 days on the Superior Hiking Trail with no knee pain and a 25 lb pack. I hiked it in my Inov8 295's as much of the hike was either in snow, on ice, in icy slushy water or muddy conditions. I thought about wearing a minimalist shoe for this, but conditions were just not right for it.
Any way you look at it, I feel that training in minimalist footwear has cured my knee pain that I was previously experiencing in traditional running shoes. It has also made my feet and legs much stronger and greatly increased my sense of balance as well as core strength. Running in minimalist footwear has also improved my form tremendously and for the first time in my life, I enjoy running!!
This weekend I will run the first running race of my life (admittedly, I'm not counting 8th/9th grade track as it was all less than 2k.) The race I am running is the Trail Mix Race that takes place in Hyland Park in Bloomington, MN. I will be running in the 25k race and will be quite content to be in the middle to bottom of pack for finish times.
One month from now, I will be running a much more challenging race that takes place on the Superior Hiking Trail. The Spring Superior Trail Race will be a very fun race and again I am running the 25k portion. I will post more on this race later.
Wish me luck for my race on Saturday!!
Last summer I visited a sports doc and received some PT for my knees, gluts and all around core strength. This seemed to help some, but didn't seem to really fix the problem. It helped balance out my muscles some as well as my flexibility, but that was the extent of it.
Fast forward to last fall, within minutes of starting to run in the KSO's my knee pain was gone and to this day has remained mostly at bay. I can still feel twinges of pain here and there, but it is nothing like what I experienced prior to using minimalist shoes.
As I've discussed in previous posts, running in a minimalist shoe forces you to run with the proper form. Most people will need to completely retrain themselves to run and walk in minimalist footwear and this takes time and patience!!
Since January, I have been averaging over 20 miles per week with a high of 32 miles and a long run of 14 miles. Generally I run on a paved trail (or next to) during the week and to a long trail run on the weekend. It has been great and a joy to run with minimal pain. The pain I do have I attribute to my body adjusting and is very different than the pains I experienced before. When my body is fatigued, I can feel my form start to deteriorate and strangely enough, 'old' pains start to surface. These 'old' pains quickly remind me to pay attention to my form and I correct it immediately and the pain subsides.
In December I day-hiked 12 miles of the Appalachian Trail in Georgia in my Inov8 295's with no knee pain and this included some running and wearing a 10 lb pack. I was super excited about this as there were some major downhill sections and this was where my knee pain would previously surface. Being able to run down a big hill with a pack on and not have knee pain was a tremendous encouragement for me and I was sold on training in a minimalist shoe.
Per my previous post, I backpacked about 24 miles in 2 1/2 days on the Superior Hiking Trail with no knee pain and a 25 lb pack. I hiked it in my Inov8 295's as much of the hike was either in snow, on ice, in icy slushy water or muddy conditions. I thought about wearing a minimalist shoe for this, but conditions were just not right for it.
Any way you look at it, I feel that training in minimalist footwear has cured my knee pain that I was previously experiencing in traditional running shoes. It has also made my feet and legs much stronger and greatly increased my sense of balance as well as core strength. Running in minimalist footwear has also improved my form tremendously and for the first time in my life, I enjoy running!!
This weekend I will run the first running race of my life (admittedly, I'm not counting 8th/9th grade track as it was all less than 2k.) The race I am running is the Trail Mix Race that takes place in Hyland Park in Bloomington, MN. I will be running in the 25k race and will be quite content to be in the middle to bottom of pack for finish times.
One month from now, I will be running a much more challenging race that takes place on the Superior Hiking Trail. The Spring Superior Trail Race will be a very fun race and again I am running the 25k portion. I will post more on this race later.
Wish me luck for my race on Saturday!!
Friday, April 2, 2010
I used to wear orthotics
After being prescribed orthotics almost 3 years ago due to Patellar-Femoral syndrome (knee pains), I bought various different orthotics depending on my shoes. Initially they seemed to help a little, but after time, they didn't seem to fix the underlying problem
Last summer I went to a different doctor (MN Vikings Sports doc) and he looked at my issues as more of a muscle imbalance than a need for orthotics, prescribed some PT and sent me on my way. This sent me down a road of research on why the muscle imbalance?
At the time, I was unable to run more than a 1/2 mile without severe knee pain or hike more than about 6 miles without relying heavily on my trekking poles.
Late last summer through my research, I discovered that maybe it was my shoes and how I am walking and running that is causing the issues. Here are a couple articles that I came across:
http://nymag.com/health/features/46213/
http://treklightly.blogspot.com/2009/12/painful-truth-about-trainers-are.html
Last fall I started running and training in a minimalist shoe that offered no support, no structure, and no padding. I bought a pair of Vibram Fivefingers, put them on and went for a 3 mile run with no pain. Granted I was forced to run very different than I used to, but that was the whole idea. My calves were super sore and my achilles were really tight for about a month during this transition, but I could deal with that kind of pain. The minimalist shoes were allowing my feet to function the way they were designed to.
It didn't take too long for me to realize that my orthotics and structured shoes were not allowing my feet to function properly. They were like casts for my feet. In fact, wearing the orthotics and stiff shoes quickly became very uncomfortable as my feet got stronger and wanted to be able to move. I have since discarded all my orthotics, and rarely wear a shoe with a raised, padded heal.
I do hike in a pair of Inov8 295's with the insole removed, but they have no arch support and have a minimally raised heal. I wear them primarily for the traction as there are not very many options out there for a minimalist shoe with traction.
That's my food for thought. Wouldn't it be nice not to have to wear the orthotics??
Last summer I went to a different doctor (MN Vikings Sports doc) and he looked at my issues as more of a muscle imbalance than a need for orthotics, prescribed some PT and sent me on my way. This sent me down a road of research on why the muscle imbalance?
At the time, I was unable to run more than a 1/2 mile without severe knee pain or hike more than about 6 miles without relying heavily on my trekking poles.
Late last summer through my research, I discovered that maybe it was my shoes and how I am walking and running that is causing the issues. Here are a couple articles that I came across:
http://nymag.com/health/features/46213/
http://treklightly.blogspot.com/2009/12/painful-truth-about-trainers-are.html
Last fall I started running and training in a minimalist shoe that offered no support, no structure, and no padding. I bought a pair of Vibram Fivefingers, put them on and went for a 3 mile run with no pain. Granted I was forced to run very different than I used to, but that was the whole idea. My calves were super sore and my achilles were really tight for about a month during this transition, but I could deal with that kind of pain. The minimalist shoes were allowing my feet to function the way they were designed to.
It didn't take too long for me to realize that my orthotics and structured shoes were not allowing my feet to function properly. They were like casts for my feet. In fact, wearing the orthotics and stiff shoes quickly became very uncomfortable as my feet got stronger and wanted to be able to move. I have since discarded all my orthotics, and rarely wear a shoe with a raised, padded heal.
I do hike in a pair of Inov8 295's with the insole removed, but they have no arch support and have a minimally raised heal. I wear them primarily for the traction as there are not very many options out there for a minimalist shoe with traction.
That's my food for thought. Wouldn't it be nice not to have to wear the orthotics??
Friday, December 18, 2009
11F and running in VFF KSO's
My morning run today: 11F and 3 miles in my VFF KSO's with the Injinji Wool Socks. Toes were pretty cold the first 1.5 miles and then warmed up and was perfectly comfortable. Could have gone further, but ran out of time... I was running on the asphalt trail and not in the snow as that would obviously quickly freeze my feet. My plan is go on a longer run tomorrow of which it should be warmer... I think the key to keeping the toes warm is to dress in a way that the when you start to heat up, it then forces the heat down to your toes. I let myself get a little warmer than normal and yet was not too warm that I got sweaty while running. Highly breathable clothing is key!! AND, I would highly recommend going with merino wool as much as possible because if you do get a little sweaty it is much warmer than any poly type clothing when it is wet. I am finding out that I would rather throw on another layer of merino wool than my windshirt. It always seems that I get much more sweaty under my windshirt and end up shedding it not too long into my run. The windshirt also provides no insulation value. I think the only time that I would wear the windshirt is if it is super windy and I felt my merino wool layers would not protect me in regards to the wind chill.
My 2.5 mile run earlier this week was in my Mukluks and those also felt good to run in. They are just so heavy compared to the KSO's, and certainly a bit clunky and awkward. I felt they gave me a good leg work-out and I could run off the trail as well in the 6-8" of snow. But, there is something great about the feeling of running in minimalist footwear and being able to feel the ground below you. The Mukluks are great in the sense that they offer no support and that the bottoms are totally flexible, but with all the insulation beneath your feet, they greatly reduce the feeling of the ground beneath you.
Currently my achilles tendons are pretty tender and for some reason my Feelmax Kuuva Boots put some pressure on the tendons. So until my achilles are feeling better, I will switch back and forth between my KSO's and my Mukluks.
I'm headed to Atlanta for Christmas and am looking forward to doing some trail running down there as well as some hiking. I'm really looking forward to running in some warmer weather and without snow.
My 2.5 mile run earlier this week was in my Mukluks and those also felt good to run in. They are just so heavy compared to the KSO's, and certainly a bit clunky and awkward. I felt they gave me a good leg work-out and I could run off the trail as well in the 6-8" of snow. But, there is something great about the feeling of running in minimalist footwear and being able to feel the ground below you. The Mukluks are great in the sense that they offer no support and that the bottoms are totally flexible, but with all the insulation beneath your feet, they greatly reduce the feeling of the ground beneath you.
Currently my achilles tendons are pretty tender and for some reason my Feelmax Kuuva Boots put some pressure on the tendons. So until my achilles are feeling better, I will switch back and forth between my KSO's and my Mukluks.
I'm headed to Atlanta for Christmas and am looking forward to doing some trail running down there as well as some hiking. I'm really looking forward to running in some warmer weather and without snow.
Wednesday, December 9, 2009
My Review of Vibram FiveFingers KSO Shoes - Men's
Originally submitted at REI
Protecting the soles of your feet with a thin Vibram® skin, the Vibram FiveFingers KSO multisport water shoes allow you to experience barefoot freedom in your outdoor activities.
Cool Weather "Barefoot" Running
By gusmeister from Minneapolis, MN on 12/9/2009
Pros: Quality Materials, Well Crafted, Attractive Design
Best Uses: Minimalist Running, Cool Weather, Primal Running
Watch any child that is learning to walk/run and they run on the balls of their feet. It isn't until we put shoes on our feet that have an elevated heal that we "learn" to walk in a heal to toe pattern. It is my opinion that an elevated shoe trains you to walk/run heal to toe and that it is not natural.
I have been very active in sports and training my whole life up until the last few years when my ankles, knees and hips have responded very negatively to my exercising (primarily running and hiking). I was introduced to the idea of barefoot running (and vibram five fingers) this last summer and immediately started going barefoot around my house and yard as much as I possibly could.
At the beginning of October I started running in my Vibram FiveFinger KSO's and am completely sold on the idea. My leg muscles certainly responded in much pain, but my joints have had no pain. I am running up to 7 miles now with no pain in my joints!!
The impact of heal striking is something no shoe can absorb and as a result your joints must take that impact at some level. One has to think that eventually they will wear out... That is why a shoe like this is the perfect solution! It forces you to learn how to run with proper technique and thus avoid injuries.
Besides my calves being really sore in adopting this new running style, I have had NO knee pain. My balance and core strength is way better and most importantly, I now LOVE going out for a run! So much so that I have put a couple 25K trail runs on my schedule for next spring and a 50K trail run for the middle of the summer!
Primal running is defined by using a minimalist shoe like Vibram FiveFingers, Feelmax, Huaraches, or a racing flat type shoe. Barefoot running (I've only done this for very short distances a couple times) is just as it says.
One BIG note, you need to modify your running style when you run this way. AND, give yourself some transition time... i.e. TAKE IT SLOW. It's like learning how to run all over again. If something hurts, you are doing something wrong!!
Check out these three websites for some great instruction and dialogue on barefoot/primal running:
www.runningbarefoot.org,
www.barefootted.com,
www.barefootrunner.com
I also highly recommend reading the book "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen". This has a great story that is centered around minimalist running.
Good Luck!
Jeremy
treklightly.blogspot.com
I have been very active in sports and training my whole life up until the last few years when my ankles, knees and hips have responded very negatively to my exercising (primarily running and hiking). I was introduced to the idea of barefoot running (and vibram five fingers) this last summer and immediately started going barefoot around my house and yard as much as I possibly could.
At the beginning of October I started running in my Vibram FiveFinger KSO's and am completely sold on the idea. My leg muscles certainly responded in much pain, but my joints have had no pain. I am running up to 7 miles now with no pain in my joints!!
The impact of heal striking is something no shoe can absorb and as a result your joints must take that impact at some level. One has to think that eventually they will wear out... That is why a shoe like this is the perfect solution! It forces you to learn how to run with proper technique and thus avoid injuries.
Besides my calves being really sore in adopting this new running style, I have had NO knee pain. My balance and core strength is way better and most importantly, I now LOVE going out for a run! So much so that I have put a couple 25K trail runs on my schedule for next spring and a 50K trail run for the middle of the summer!
Primal running is defined by using a minimalist shoe like Vibram FiveFingers, Feelmax, Huaraches, or a racing flat type shoe. Barefoot running (I've only done this for very short distances a couple times) is just as it says.
One BIG note, you need to modify your running style when you run this way. AND, give yourself some transition time... i.e. TAKE IT SLOW. It's like learning how to run all over again. If something hurts, you are doing something wrong!!
Check out these three websites for some great instruction and dialogue on barefoot/primal running:
www.runningbarefoot.org,
www.barefootted.com,
www.barefootrunner.com
I also highly recommend reading the book "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen". This has a great story that is centered around minimalist running.
Good Luck!
Jeremy
treklightly.blogspot.com
(legalese)
Sunday, December 6, 2009
Vibram Fivefinger KSO's and Pushing the Cold-Weather Limits
18F (9F Wind Chill) with dusting of snow on the the asphalt trail. I'm wearing my Vibram Fivefinger KSO's with an Injinji Outdoor Series Tetrasok (Nuwool) as a liner sock. I ran 6.5 miles in just under an hour. Overall the run felt great, but my toes did get a little chilly. Not uncomfortable, but I think if it got too much colder, it would be uncomfortable.
Overall, I feel pretty good about my layering system for clothes and here is what I am wearing:
Top Layers
Icebreaker Bodyfit 200 Crew L/S
Gramicci Kinetic S/S
Icebreaker Bodyfit 260 Zip L/S
Montane Featherlite Velo Windshirt
Bottom Layers
Icebreaker Bodyfit 150 Leggings
Smartwool Synergy Softshell Pants
Hat
Smartwool Beanie
Mittens
Smartwool socks
I did end up shedding the Windshirt about 2/3rds of the way through and probably should have sooner as it was lined with sweat.
News: I have a pair of Feelmax Kuuva Boots on order and am expecting them in the next couple days. I can't wait to give them a try and compare them to the KSO's.
Overall, I feel pretty good about my layering system for clothes and here is what I am wearing:
Top Layers
Icebreaker Bodyfit 200 Crew L/S
Gramicci Kinetic S/S
Icebreaker Bodyfit 260 Zip L/S
Montane Featherlite Velo Windshirt
Bottom Layers
Icebreaker Bodyfit 150 Leggings
Smartwool Synergy Softshell Pants
Hat
Smartwool Beanie
Mittens
Smartwool socks
I did end up shedding the Windshirt about 2/3rds of the way through and probably should have sooner as it was lined with sweat.
News: I have a pair of Feelmax Kuuva Boots on order and am expecting them in the next couple days. I can't wait to give them a try and compare them to the KSO's.
Thursday, November 26, 2009
Bryant Lake Loop
I was able to set up a 1 mile loop of trail running at Bryant Lake Regional Park yesterday and completed 4 loops. It was between 35F and 40F degrees and misting. Running in my Vibram FiveFinger KSO's felt really good at this temperature despite my feet quickly getting wet and the ground being muddy and slippery. I am wearing Injinji socks inside the KSO's that certainly help insulate my feet from the cold. I think I will be able to used them successfully down to about 25F as long as I'm not running in snow.
I haven't been timing myself yet on any of my runs, as I don't want the pressure of the clock to affect me re-learning how to run using this new method. I have been able to really relax while I run as well as keep my body straight even on the uphills and downhills. I find that if I think about pushing my hips forward while I run, it helps my form tremendously. It doesn't necessarily feel like I am falling forward, but at the same time, it quickens my cadence and keeps my upper body more upright. When I do this running uphill, it makes the 'attack' a lot easier.
Additional clothing I am wearing for this type of weather.
Bottom Baselayer: Icebreaker Bodyfit 150 Leggings
Bottom Shell: Smartwool Synergy
Top Baselayer: Icebreaker Bodyfit 150 L/S
Top Layer: Icebreaker Crew 260 L/S
Hat: Smartwool
Gloves: Black Diamond WindBloc Gloves
Observations of clothing: Smartwool Synergy Pants are just too warm yet at these temps. I should probably go with a midweight Long Underwear under my running shorts. The Gloves were also too warm and I quickly shed these and just carried them.
I am still loving running in my VFF's. They are super comfortable and I find I can maneuver around rocks and other obstacles on the trail easily. I feel there is still much too learn with this new running style, but I am loving it!!
I haven't been timing myself yet on any of my runs, as I don't want the pressure of the clock to affect me re-learning how to run using this new method. I have been able to really relax while I run as well as keep my body straight even on the uphills and downhills. I find that if I think about pushing my hips forward while I run, it helps my form tremendously. It doesn't necessarily feel like I am falling forward, but at the same time, it quickens my cadence and keeps my upper body more upright. When I do this running uphill, it makes the 'attack' a lot easier.
Additional clothing I am wearing for this type of weather.
Bottom Baselayer: Icebreaker Bodyfit 150 Leggings
Bottom Shell: Smartwool Synergy
Top Baselayer: Icebreaker Bodyfit 150 L/S
Top Layer: Icebreaker Crew 260 L/S
Hat: Smartwool
Gloves: Black Diamond WindBloc Gloves
Observations of clothing: Smartwool Synergy Pants are just too warm yet at these temps. I should probably go with a midweight Long Underwear under my running shorts. The Gloves were also too warm and I quickly shed these and just carried them.
I am still loving running in my VFF's. They are super comfortable and I find I can maneuver around rocks and other obstacles on the trail easily. I feel there is still much too learn with this new running style, but I am loving it!!
Friday, November 20, 2009
Cold Weather Running, Feelmax Kuuvas & Steger Mukluks
I ran two loops around Meadowbrook golf course last night which brings my barefoot/primal running up to 4 miles. I ran 3 of it in my VFF KSO's and 1 in barefeet. It is definitely easier to find the right form in barefeet, but at 45F, my feet were going numb after about 5 minutes. This was fine on the grass, but as soon as I hit some gravel/asphalt, I could tell that I couldn't feel the bottom of my feet well enough to react to what I was stepping on. Oh well, I will have to wait until next spring to truly run barefoot.
I would like to get a pair of Feelmax Kuuvas to run in this winter, but they are pretty pricey... I'll have to see if I can sell some more stuff around the house to get enough money to buy these. They have received some good reviews so far even though they were just released.
http://www.feelmax.com/index.php?lang=en
http://www.adventureinprogress.com/impressions-kuuva
http://www.adventureinprogress.com/midterm-kuuva
http://toegirltina.blogspot.com/2009/10/feelmax-kuuvas-arrived-in-time-for.html
I just don't think my toes are going to stay warm enough in my Vibram FiveFinger KSO's. But I will run in them as long as I can.
I also bought a new pair of Steger Mukluks that I am going to try to go running in as well. They are big and bulky, so I don't know how reasonable it is to do this, but it is worth a try. I used to have the Yukon model, but I found that in any sort of exercise, I would sweat under the portion that had the canvas, but where it was leather, I wouldn't. To me that was a simple formula of the canvas not breathing as well as the leather. The Ojibwa Short model that just arrived in the mail is the full leather version which I am hoping will breath better. As soon as it gets cold enough here and we get a little snow on the ground, I will test them out and provide a full report.
I would like to get a pair of Feelmax Kuuvas to run in this winter, but they are pretty pricey... I'll have to see if I can sell some more stuff around the house to get enough money to buy these. They have received some good reviews so far even though they were just released.http://www.feelmax.com/index.php?lang=en
http://www.adventureinprogress.com/impressions-kuuva
http://www.adventureinprogress.com/midterm-kuuva
http://toegirltina.blogspot.com/2009/10/feelmax-kuuvas-arrived-in-time-for.html
I just don't think my toes are going to stay warm enough in my Vibram FiveFinger KSO's. But I will run in them as long as I can.
Thursday, November 19, 2009
Update on barefoot/primal running
Besides my calves being really sore in adopting this new running style, I have had NO knee pain. My balance and core strength is way better and most importantly, I now LOVE going out for a run. So much so that I have put a couple 25K trail runs on my schedule for next spring and a 50K trail run for the middle of the summer.
Last weekend I went for a hike with my 30 lb kid (plus 5-10 lbs of carrier and gear) on my back and literally ran down a big hill with him on my back (in my VFF KSO shoes!). I couldn't believe how good that felt to be able to do that with no pain!!! I was ecstatic!
Primal running is defined by using a minimalist shoe like Vibram Five Fingers, Feelmax or a racing flat type shoe. Barefoot running (I've only done this for very short distances a couple times) is just as it says.
One BIG note, you need to modify your running style when you run this way. AND, give yourself some transition time... i.e. TAKE IT SLOW. It's like learning how to run all over again. If something hurts, you are doing something wrong!!
Check out these three websites for some great instruction and dialogue on barefoot/primal running:
www.runningbarefoot.org,
www.barefootted.com,
www.barefootrunner.com
I also highly recommend getting the book "Born To Run". This has a great story that is centered around minimalist running.
Good Luck!!!
Last weekend I went for a hike with my 30 lb kid (plus 5-10 lbs of carrier and gear) on my back and literally ran down a big hill with him on my back (in my VFF KSO shoes!). I couldn't believe how good that felt to be able to do that with no pain!!! I was ecstatic!
Primal running is defined by using a minimalist shoe like Vibram Five Fingers, Feelmax or a racing flat type shoe. Barefoot running (I've only done this for very short distances a couple times) is just as it says.
One BIG note, you need to modify your running style when you run this way. AND, give yourself some transition time... i.e. TAKE IT SLOW. It's like learning how to run all over again. If something hurts, you are doing something wrong!!
Check out these three websites for some great instruction and dialogue on barefoot/primal running:
www.runningbarefoot.org,
www.barefootted.com,
www.barefootrunner.com
I also highly recommend getting the book "Born To Run". This has a great story that is centered around minimalist running.
Good Luck!!!
Tuesday, October 27, 2009
Barefoot / Minimalist Shoe Running
Watch any child that is learning to walk/run and they run on the balls of their feet. It isn't until we put shoes on our feet that have an elevated heal that we "learn" to walk in this heal to toe pattern. It is my opinion that an elevated shoe trains you to walk/run heal to toe and that it is not natural.
I have been very active in sports and training my whole life up until the last few years when my ankles, knees and hips have responded very negatively to my exercising (primarily running and hiking). I was introduced to the idea of barefoot running (and vibram five fingers) about 3 months ago and immediately started going barefoot around my house and yard as much as I possibly could.
About 3 weeks ago I started running in my vff kso's and am completely sold on it. My leg muscles certainly responded in much pain, but my joints have had no pain. I ran for 3 miles yesterday with no joint pain and it was great!
The impact of heal striking is something no shoe can absorb and as a result your joints must take that impact at some level. One has to think that eventually they will wear out...
The US Army has brought in a trainer that is "re-training" their personnel how to run properly and has greatly reduced injuries and increased the pace at which the soldiers can run. Check this article out for more information. http://www.army.mil/-news/2009/06/26/23546-new-running-technique-strikes-a-pose/
Living in the Minnesota Tundra, I will not venture out into actual barefoot running until next spring, but I really believe that if you tune into what your feet are communicating to you, they will help you learn how to run properly. Ken Saxton has a lot of good information on his website about barefoot running as well. http://runningbarefoot.org/
I have been very active in sports and training my whole life up until the last few years when my ankles, knees and hips have responded very negatively to my exercising (primarily running and hiking). I was introduced to the idea of barefoot running (and vibram five fingers) about 3 months ago and immediately started going barefoot around my house and yard as much as I possibly could.
About 3 weeks ago I started running in my vff kso's and am completely sold on it. My leg muscles certainly responded in much pain, but my joints have had no pain. I ran for 3 miles yesterday with no joint pain and it was great!
The impact of heal striking is something no shoe can absorb and as a result your joints must take that impact at some level. One has to think that eventually they will wear out...
The US Army has brought in a trainer that is "re-training" their personnel how to run properly and has greatly reduced injuries and increased the pace at which the soldiers can run. Check this article out for more information. http://www.army.mil/-news/2009/06/26/23546-new-running-technique-strikes-a-pose/
Living in the Minnesota Tundra, I will not venture out into actual barefoot running until next spring, but I really believe that if you tune into what your feet are communicating to you, they will help you learn how to run properly. Ken Saxton has a lot of good information on his website about barefoot running as well. http://runningbarefoot.org/
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