PLEASE READ: if you want me to re-film this video for 2020 please like and comment. Rewatching this for the first time in years purely because of the amount of hate the camera and soundtrack generated. So I'll do it again of you ask for it! Peace and love from Kalclash 🙏❤️
yes please refilm this!!! also i was wondering if i'm a distance runner trying to transition, would it be an awful idea to run the 1km a day on the minimalist shoes and then additional milage on the regular padded shoes and slowly reduce the amount of running on padded shoes and increase the miles in the minimalist shoes?
1) Foot strike - focus on forefoot or toe strike - 1:38 2) Cadence - try to have around 180 cadence - 3:54 3) Limit initial speed - Less/slower is better until you get used to it - 5:40 4) Respect the DOMS - you will get DOMS, try to manage it - 7:13 5) Enjoy it - there will be pain, watch out for injury pain - 9:49 Great video dude!
Rik Browning - great summary of a good video! But I’d like a bit more info expanded on: - start at small distances (1km) but how fast do you increase? 10% rule per week? Based on signals from your body? - is there a reco of when do to this...before your run vs after? Is after a run likely that your body is going to be tired and form sloppy so you should train in these shoes first? Appreciate your thoughts!
god that took forever, some good advice, but dude learn to say your points tasters. I did not need 5 transition shots and watch 4 ads for a 12 min video.
Its been about a month for me in vibrams. The first day I ran in them it felt so amazing I did 2k. DONT do that. I couldn't walk for a week. But yesterday I ran my first 5k with no knee pain. My achilles and calves are so sore but I am finally able to run without knee pain. I remember before I couldnt run more than 3k due to terrible knee pain and shin splints
Thats so true, I ran 10k on toes way before acquiring 5 fingers but still it was quite hard for the first month and the experience is way better, your body is so well balanced.
Got my KSO M148 yesterday, ran for about 2km's. When I put my feet on the floor this morning, first feeling was "I overdid it". After walking about a little while, it's perfectly fine. Going for a run in a couple minutes, it's that much fun in FFS. Anyway, each person's physical condition is different, therefore just listen to your body when starting using your FFS. 2km's were fine for me and I'm no runner (hated running in sneakers), though I do skateboard, longboard and cycle regularly. Just stop when you start to feel your calves - trust me, that feeling will magnify the next morning. Oh and, oddly enough, I preferred to run on more solid surface rather than in the sand. Asphalt was great and forest paths were perfect.
Went on my first forefoot run yesterday, 700meters, my crappy conditioning saved me from going any further, still Doms today but managable, thanks for the great tips!
constructive feedback: 1)summarize the 5 points in description for people that want to get the message faster than 12 min video 2)music was a bit distracting. That type of music is better for demonstration videos and not a commentary 3)put the camera on something stationary Just my .02
And to add to that, watch out for 4G interference of your phone. That's what you hear during tip 3. Also get something of a windshield for your microphone. And I don't think you necessarily need a tripod, just a (better) stabilizer for your camera.
Excellent video. Been a runner my whole life in the traditional casket shoe. Started my minimalist running shoe journey 2 months ago with 0.5-1k. Hurt amazingly good for 5-6 days. Ive also transitioned ALL of my shoes to barefoot from different brands like Feelgrounds, Vivo and Xero. The recovery is quicker when you're wearing minimalist shoes more often. Now I can can run 6k with minimal discomfort. AND my knee and back pain went away. Win win.
I will be receiving my first pair of Vibram v-runs today. Looking forward to my first run in them. As a new runner I’ve been frustrated by all the injuries in my normalrunning shoes. Steve, had the same experience as you almost word for word. Last week in frustration with extreme knee pain, I took off my shoes and ran home in my socks with my running shows in hand. No pain and was just amazed. My neighbors must all think I’m crazy and I’m ok with that:) Thank you a ton for your videos!
That’s the definition of insanity. Guess I’m sane after all. The DOMS are real but seem short lived. My body feels stronger already and had my third 1k run with my third best time ever. I am not trying to run faster just incorporate all your tips. Still nursing my knee however runs with vff are not reinjuring it as was the case with my “running shoes” even when I walked with the wife. Trying to listen to my body as when to up the distance and enjoy the process.
Yep DOMS. Zero Cloud minimalist running sandals. Day 1 was 2.2 miles on snow covered dirt road. No pain. Day 2 was 2 miles on pavement. Again no pain. Next morning was just 1.2 miles on pavement, then a 4 hour drive. Got out of the car and wow - DOMS. Epic calf pain. So hard to walk until it loosened up a bit. I'll take a couple days off and then get back out there because I think this is the answer to the injury problems I have been having. No sheep in the shed! Thanks Steve.
Hello! I've been running with minimalist shoes for 4 years and I love it. I can no longer run with another type of sneakers. great video and great advices! best regards
My first barefoot run was 3km because I was super excited by the feel of it! Now is day 2 after that run and my calves are incapable of moving normally! I will do a much shorter run tonight, keeping all these tips in mind especially cadence 👍
Thanks for the series, Steve. I came to using minimalist footwear following your advice - but from the opposite direction to most. Covid lockdown encouraged me to start 10km Barefoot walks along my local beach (sand), through bush and over grass - avoiding tarmac and concrete wherever possible. This was incredibly stimulating - particularly in terms of the high res proprioceptive and tactile information drawn through my soles, toes and ankles. After a few months I started adding a kilometre here and there of running - beginning with the beach then grass. This is the first time I’ve run in 35 years (48 yoa)! Miraculously, Ive somehow learned to dance as a consequence -for the first time in my life. The onset of the Australian summer brought with it what we call bindies - kilometre stretches of what are effectively ground based seeds encased in barbed wire. In desperation I looked online for a solution - only to discover the barefoot running movement - and ultimately VFF. I’m now two months into using VFF and beginning to tackle tarmac. Calf pain is becoming bearable, but I have had to cut out the beach due to ankle pain. Great stuff, Steve. So grateful for the tips, particularly concerning cadence. Faster is far more efficient! Cheers
Great Video and Tips. It took me about 2 years to change from an extreme heel-striker to a decent fore-foot runner. I run Marathon in five-fingers and have never been injured. Take it easy; take your time and enjoy the journey. It is worth it.
First pair of minimalist shoes (Vapor glove). Felt good for first half mile so of course I picked up the pace and made it about 10 yards and then walked the walk of shame home.
Thank you for the tips.I just got back from a 2mile run which was my first in the vapor gloves. At 320lbs my calves and feet are exhausted. But I noticed that I was paying a lot more attention to my running stride. Im excited to get better and better!
Great video! The DOMS are real. Re-starting my first week of barefoot running in Bedrock sandals. I have found that 2 miles is my limit, and then I hobble around for 2 days before I can run again. Thanks for the reminder to roll! I need to start incorporating my roller into my daily routine.
Started running again last week. Haven't ran in 4 years, used to run in running shoes with a heel strike and couldn't really do a 5k or even a 1.5 mile run without just hating my life. Now I'm 60 pounds heavier, running in Vibrams, using a forefoot strike, and I just finished a .75 mile jog yesterday and I'm only barely sore today. I made it to half a mile in my jog before realizing I was that far. Seriously I can't imagine how different my experience with running would have been when I was 4 years younger, 60 pounds lighter, and actually using correct form. It's been exciting so far and videos like yours have helped a lot along the journey of getting back into the sport, and hopefully getting into the sport in a real and meaningful way not just a thing to do when I feel bad about being out of shape. The forefoot strike feels so natural and only took one little practice jog to get used to. I respected the pain, respected the transition speed, been taking it slow, and can't wait to knock out a mile and a half jog in a week or two and see how it feels. Simultaneously losing weight will certainly help too (235 lbs right now, used to run around 170, yikes!)
I ran 9.0 miles on the beach without shoes and the next day I was gnarly sore, but my knees, which usually hurt were totally fine. As long as you’re not just starting running, you can certainly run more than 1km on your first time. I ran 31 more miles that week (with shoes on).
Excellent video. Just started barefoot/minimal. Enjoying it enormously and this is very helpful. Your enthusiasm is infectious. Wonderful to feel the ground under my feet at long last. Thanks for making this.
Just 20 miles into my Merrell Trail Gloves and feeling the DOM's! Your video has helped me keep the correct positive spin on it, so thank you. I have subscribed :)
Just found all your videos! And as a flat footed shin splinter, heel striker I always thought I needed more padding to power through. Got some beautiful hoka one one shoes but still got the pains, your advise still is solid and I gotta stop heel strikes, even in my pillow shoes. Thanks for the advise and looking foreword to more happy runs!
At 52 years old, I've just bought my first Vibrams (KSO EVO). What a shock! My forefeet have obviously atrophied, over the years. A slow transition for me, then. Starting off with just a few-hundred metres, every two-or-three days. Maybe just 10% of my running, to begin with, in Vibrams. Listening to my body, carefully, as I increase that 10% up to 100% in maybe 6 to 12 months.
new balance minimus shoes and trail running are a great combination. Trail running forces me to pay attention to EVERY footstrike and you pretty much have to run slower/shorten your stride which helped me tremendously from overdoing it right away (plus the scenery and air quality is better and trail dirt is softer on your less cushioned feet). I used to hate running. I remembered getting shin splints when training for football in highschool and I kept that fear with me most of my life. Now, after about three months of running almost every weekend in my minimal shoes I LOOK FORWARD to my weekend runs.
I love how you started like "you've either bought some or you're on the fence", well I'm here with a pair in my Amazon basket, and thought I'd check out some videos before taking that plunge. Talk about talking to me, good vid mate, will check out more of your stuff!
The DOMS muscle pain after my first run is more intense than doing a calf raise drop set at the gym. I ran landing toe first, I now know needs to more mid foot and less distance. It felt amazing running in Fivefingers, and for the first time since running, I actually enjoyed running.
Thank you very much sir. Barefoot running was brought to my attention a few years ago but it didnt click. I've monitored elite running styles and my own and realised these conventional stability shoes are worsening my injuries instead of helping!
More good tips. I started in vibrams a few years ago and if it wasn't for steves video's I woulda given up. Now i happily run fast 190 cadence 7min pace at ease over whatever distance I want. Life just keeps getting better wearing these shoes.
So nice to see so many more people going barefoot. My career included many years of taking horses barefoot. aka barefoothorseman. These day at almost 60 I am running an average of 40 miles per week, min 26.2, max 60 in ZTrek/Ztrail, Prios, the one, 3sum, or simply barefoot. No foot issues. If your calves are hurting, you are using them. You really do not need to be using them with a solid barefoot running form. Your arms, hamstrings, and quads should be doing almost all the work.
Paul Chapman - very right there I think - calf pain indicates exagerated forefoot landing. Needed some time to dial in properly myself. Now I do involve the heel, but still treading lightly.
So familiar, all 5 of tips. Running on Vibram FiveFingers V-Runs for over a year. And yes it took a lot of time and soar calfs but it's worth it. Great video!
Thanks for all of these! I just got into running this year, up to about 24km per week now and your videos have been so helpful. I'm going to get a pair soon
Got some old open toe flip flop beach shoes with a decent thickness to them and drilled some holes in them, and put some string through the holes, tied them to my ankles, and went running for a 5k distance, and felt the best I've ever felt: like running on clouds. I made my own huaraches basically and it was eye opening.
Just got some xero hfs. Only 2 runs in and the transition is going as expected. Serious DOMs but its manageable, just need to pace the transition properly and listen to my body. I already know im going to love it and likely will be barefoot runner for life!
LOVE your videos! I'm always excited to see a new one pop up but this one was right on target for me today! I'm mid-transition to my vibrams right now and EVERYTHING you said today spoke to what I'm going through!! I was especially grateful to know there was a name for my DOMS!! I had never heard of it before but as soon as you said it I knew that is definitely what I am dealing with and now thanks to your video I can relax and know that it is part of the process! Thank you so much for putting this video out😁
Been running minimalist for some two years, and I just love it so much! I did get injured pretty badly in my foot from stepping on a stone in the Merrell vapor gloves, but that was my mistake for running a rough trail in shoes that were really made for smoother surfaces. But I'm all better now, and am running every day! My favorite for non-trails are the skinners sock shoes, I really recommend them, they are as minimal as it gets. For trails, I like the Merrell trail gloves 4. I'm a heavy guy (115 kg), but I am completely pain and injury free apart from that unfortunate incident with the stone.
Day after my first 3 miler in my Vapor Gloves and I wish I had watched this video first! DOMS not too bad but sore heels so probably too much road work and heel strike! I think the thing that prevented too much pain was using minimalist shoes for a year at CrossFit and Parkour. Thanks for a great vid!
Spot on video!! I inadvertently started the forefoot strike pattern by using a mini trampoline. Jogging in place will also force someone up on the BOF. You can't do either exercises on your heels. I then started training in regular shoes for eight months with a fore foot strike. I am very poor and can never afford Vibrams so I simply quite wearing shoes. Miles of walking and tons of strength training (all barefoot) has also helped. I'm no marathon runner yet but 10 miles has been my furthest with no DOMS what so ever. I also trail run. I wouldn't recommend pavement to anyone!😂 I'm looking forward to your other videos!
I just bought a pair of KSO EVO's back on the 12th of June. I've finally worked up to 3 miles. I definitely recommend buying a massage stick to help your calves. If there is one tip that I would highly strongly encourage is to make sure you're lifting your knees while minimalist running. I was shuffling my feet while still landing on the balls of my feet but my Achilles eventually strained out and my calves were more worn out then they should've been. I actually tried lifting my knees towards the end of my run today and it almost felt effortless after running for about 3.5 miles.
nice video...I start running barefoot since April last year..one thing I learn about it is you need to go slow before you go fast...let the muscle build naturally..before this I can only do slow jog for 2 km..now I can run a half-marathon in barefoot...
I started running with barefoot shoes a few weeks ago. I started because for tens of years I was struggling with kneepain after running. However since running with barefoot shoes I did not experience kneepain anymore. Good tips in this video especially de 180 cadence per minute tip
With regards to helping with tip 4 - regularly sit in an asian squat position ( for at least 1 to 2 minutes each time ). It will keep your calf muscles flexible, particularly when you can do it with flat feet. In the early stages you can do the squat with a thick book under each heal. This is one of the best stretches for runners who use a forefoot running strike...Cheers...
You are a total joy to watch run! Just watched your top three vibrams and your transitioning to vids. Im just considering switching to vibrams trail or runners. Taken me too long to twig that my natural style is toe led not heel...and seeing your beautiful style is a huge selling point. I want my running to look like yours!! Really really appreciate your excellent videos, thanks so much for being soooo positive!
This is a really helpful video brother I just bought my five fingers based off watching one of your other videos I'm really keen to make the transition with your help 🔥
Haha here I am finding your video the day after my first barefoot run. No running at all for 5 years and now I managed 7km barefoot without stopping. I couldn't stop! I laugh out loud when I get to the part of your vid about "DOMs" :) That is exactly me .D thanks mate
your tips on managing the doms and weight distribution are very useful, I did my first 'run' in V-Run 5-fingers yesterday just under 3km (too far, now I know) I wish I'd watched this vid beforehand, and today my calves are sore sore, time to get rolling, many thanks for the info
I'm so happy that I found your channel. I tried fivefingers 3 Years ago. Then stopped using them regularly because of achilles pain. I never gave it up completely because I love the feeling running in them. Now I'm very motivated to give them e real second chance. With your information you provide I'm confident this time I'll succeed
It is important you let your heel touch the ground shortly ("heel just kisses the ground") after landing on your forefoot. Otherwise your achilles can´t stand it.
Wish I watched this before I started. Running barefoot is the best sensation ever, its like its ment tot be. So I kept running and running, whilst I did not have a run in years. That in combination with barefoot is killing. Two days later I went again, and so on for 2 weeks. After a run only did some stretching and the roling the calves thing. Now I have an ankle injury and figuring out when to start again.
Thanks for the great tips! My running training has taken a bit of a backseat the past 12 months but have been cross training in barefoot shoes for about 6 months and I absolutely love it. Have done a couple of shorter runs 1-2km in them and the calf pain is SO REAL. When I get back into longer running (most likely over winter - I prefer to run when it's cold) I will keep these tips in mind. Thanks again!
I’ve been slowly transitioning into barefoot shoes for a couple of weeks now and stilll getting sore legs. As your comment is 2 years ago I’m wondering how your doing now ?
@@Mikeeyy53 In my experience it is definitely going to take longer than a few weeks for that pain to stop. I would wear barefoot shoes 95% of the time and while my long distance running has taken a back seat, I still get out for the odd 3-6km run and can head out with no issues or much pain afterwards. I do sprint training on grass in bare feet and in barefoot shoes on other surfaces too. Hope this is helpful!
Good man! Thanks for all the tips. I'm running in the Merrell Trail Glove 5 and your tips have been invaluable in understanding the transition. Keep it up :-)
I really like this video, it’s raw, honest and helpful. The more recent ones labour to get to the point of the video. I’ve read Born to Run, wanted to do some about it so landed on this amazing resource. Cheers for doing this.
I'm currently reading Born to Run and have just ordered some Merrell Vapor Glove 4 shoes. Can't wait to get started running the proper way! Thanks for the vid
I'm just getting started jogging with my dogs. I remember running around barefoot constantly as a child and remember being a forefoot striker. Tried it out just in my regular shoes today, alternating jogging and walking. I found if I focus on pushing off the ball of my foot the rest fell into place and I was coming down midfoot. Hopefully I'm not too sore tomorrow, I'll do those stretches today! It will be spring here soon and I'll be able to try truly barefoot while I save dollars for fancy shoes :)
I always ran on my toes even with normal padded shoes because you move much quicker that way. In fact you could run very quietly that way so its a habit of mine to scare my friends like that.
About to go for my first run in barefoots (Merrell Trail Glove 5). Been looking forward to it. Barefoot is so obviously the right thing to do. Have enjoyed your videos.
I should have watched your video before over enjoying my 1st barefoot fell run... Knocked out 5 miles over the moors.. Now you can call me dom de dum dom dom! I'm not new to barefoot, but am new to barefoot running. Now subscribed and sifting through your videos. Thanks for all the time you put in (I've my own channel and can empathise) and sharing your experience. Cheers 👍
Your video answered all my questions, thank you so much! Just read Born to Run and started experimenting with all of the wonderful ideas in the book. Just experienced some good calf pain but my patellar tendon pain was at a 0!
Just bought some V-Alphas, my first pair of minimal shoes in about 10 years. I have pretty bad plantar pain and have been spending way too much money on buying shoes that "treat the symptoms" but coming from a DO background I can't stand that. My pediatrist suggested these as a cure for the problem. I know it's going to hurt but I'm excited. Thanks for the informative content!
I have use vibrams but I did not feel comfortable in them. I just got xeroshoes primos and I absolutely love them. I would recommend using your minimalist shoes for daily walking for at least a week before you start running in them. It will get your tendons acclimated to the zero drop and get your feet used to the zero padding.
just started last week and went a bit mad, so calfs pain and no running for me this week, cant even mountain bike. did 2.5k shouldhave done 1k or something anyway will try again as soon as calf better It does feel great and you know you are actually landing on your lungs in reflexology!!! I feel so happy to be on this journey, last year I started the Wim Hof journey and never looked back. but hey I wont be bying any minimalist shoes I intend to run barefoot all the way!
The music doesn't add anything to the video. Otherwise, brilliant. Working through PF and am just giving up on my so engineered Nikes. Going Vibram and Merrell. Thanks for the videos.
Personally I think it's much better to just take the shoes off when you're transitioning. You can definitely injure yourself by running incorrectly in minimal shoes, but if you're completely barefoot your skin will let you know what you're doing wrong long before you damage any muscles/tendons/bones. And I would strongly suggest you start out walking. If you can't walk barefoot on a sidewalk/road for 5 minutes without getting blisters you shouldn't be running at all. And I'd keep that rule until you pass 20 minutes or so, don't run further/longer than you can walk. Your skin will get conditioned as you go but even unconditioned you should not get any blisters walking if your form is correct and you're increasing distance by a manageable amount. As for form, don't run on your toes! If you're actually barefoot you'll find very quickly this won't work. You'll actually want your feet to be relatively flat when landing. Flex your toes up and put the ball of your foot down first, just before bringing the rest of your foot down. Practice this around your house first, it should feel quite natural and comfortable. When running your foot will angle down a little more and you'll aim a little bit for the outside of the foot to land first, but if you have walking down running should come pretty naturally. In general if it hurts you're doing something wrong. Listen to your body and try to adjust your form so it doesn't hurt. The one exception would be that your calves will be very sore afterwards, but if they hurt excessively while you're running your form is either bad or you're just pushing too far too fast. They will get stronger and stop hurting so much after a couple weeks, until then take it easy and only run about once a week. You should also give your skin time to recover between runs, in my experience this takes about the same amount of time as recovery for your calves (if you're running correctly and not getting huge blisters).
Wish I watched this a week ago. Started with a 10km then did a 15km a few days after. Calves like wood! Rested 3 days calves felt ok so went for a 5k tonight and straight away my calves ceased up! Pushed through and finished but will work on technique from now on !
Thank you for your amazing videos. Please keep them coming. I just got my self my first pair of VFF last week, and man are they amazing. Amazingly slow to put on but equally amazingly fast to run in. They are not my first pair of minimalistic shoes, as I have been running on and off in different models from Merrell, but they are by far the funkiest pair of shoes I have ever owned. I can with ease acknowledge all of your advice and your comments about overdoing it and the resulting pain. Should I add one more advice on top of your list, it would be to start walking around barefoot as much as possible, as this will prepare your feet a bit to what is coming their way.
Great Tips. My first barefoot running experience was when i took my shoes of at normal run and i made about 1,5 Km barefoot. Couldn't realy walk for 3 days even tough i run up to 20 km regularly in toestrike.
Really helpful and interesting. I'm just getting over an issue with my knee caused by running so as soon as I'm ready I'm going to transition into running in barefoot shoes. Some great tips on there thanks
Good info.. I've ordered my first pair today.. My toes splay a fair amount so all shoes I get even wider toe box end up rubbing on longer runs somwhere... I strength train barefoot well in tow socks and I've ran now with no problems in 0mm drop shoes... Listening to your video I'm hoping to adapt easy enough as I midfoot strike an my cadence is always 190 plus.. Looking forward to try these
Started and stopped multiple times with running because of kneepain that keeps popping up after about 6 weeks. I started walking barefoot and sometimes wear barefoot shoes. Backpain is gone. Now lets hope i can start picking up running for good this time with minimal running :)
Not just running, but looking to get back to using my feet the way nature intended all the time. Was looking at some moccasins for day to day, but the vapor gloves seem like they’ll hold up better. Now with my job, I’d much rather us my steel toe work boots. But otherwise, minimalistic footwear is it. Especially when stalking during a hunt.
Just got my vibrams in the mail today, when out for a light run just to get the feel for them. Straight away I noticed I was up on my toes within the first few steps. Before I knew it past 5k. It felt like instead of the energy being slammed up my legs I was being driven forward more. I wanted to go on to 10k but taken your advice and going slow with transformation.
I dont have a pair of minimalist shoes, but I found that just wearing a pair of cotton socks helped a lot. I don't think I would have gotten very far with a completely bare feet. It may even be enough to reduce the risk of cuts from glass. A pair of cotton socks costs about 2 dollars, and I ran 4 km and didn't burn a hole through. In fact I think I could get many more km from a single pair.
I love your videos so much!!! Great inspiration and the main reason why I bought me a pair of Vibram V-Trails last months, after constant shin splints and all the other famous heel strike runner issues. But I was surprised to see, that most of my running colleagues are doing fine with conventional running shoes and the notorious heel strike. I think it has a lot to do with bodyweight as well. I also love hitting the Gym a lot so at the moment I am 98kgs at 1,86m whereas a lot of the classic runners are more shaped like anthilopes with e.g. 72kgs at 1,85m, which might allow for pain-free heel strike running with normal running shoes. Still I am happy that I found your channel and the FiveFingers which allows me for painfree of my normal tracks between 5-10km, which is all I am looking for in terms of running :-) Thanks and keep it up! There can never be enough FiveFingers running advice videos from you. Greetings from Germany!!!
Best video on minimalist running I have ever seen! I thought I had destroyed my calves and was ready to give up. I'm going to put my ego aside and try some short easy runs to build up to my old millage. Do you have a recommended schedule for building up? Thanks!
I started out with 7k and was fine but I think it was because I run hills so Im on my toes quite a bit anyway. However, after about 2 weeks I developed some tendon issues on the top and inner sides of both ankles due to horrible downhill technique my old shoes enabled me to have. Anyway after a lot of ice and toeless compression and an overhaul in downhill technique I am building back up to where I was with my old shoes. Minimalist shoes will really highlight your bad habits!
Great tips and enjoying your vids, my first run in my vff kso's was a 10k and I was in so much pain for days I wish I'd watched your videos before!, I was going to chuck them after but after a while in some altras I'm back in my kso's and loving them. The sensation through the foot just feeling everything is I think amazing, taking it easy at the start is a must this is easy to say when your full of excitement and just want to go for it!
Not an expert, but I really enjoyed just starting out barefoot on grass (beware the pod holes though). Feels great and its a lot more forgiving than asphalt. Had no issues, and after a few days just do the entire run on grass working on cadence, foot placement etc. Ordered some minimal shoes and will slowly traverse from grass to trail/asphalt again.
Really love all this videos man. It's a shame they are not in spanish, cause we don't have that many in Spain. More people like u is needed to really get and spread your filosofy. That less is more and better. No one can beat nature. Keep the hard work mate. You are awesome.!!! regards from Spain!!!
Hi Steve, Will here, nice to see you. Just restarting running from a year out, obviously in my vruns. Thanks for the advice & wish me luck! Btw, get in touch with the council & order a green waste bin for your lawn cuttings. It's only like £25 a year :)
I wacthed this video too late but I have had no calf pain at all after running 11K into my Merrell minimalist shoes (first time ever), the second time neither (14 Km), nor the 3rd time (16 Km), I had slightly pain after the 4th time (18 Km). I have to mention that I ran at a very low speed (around 8 min/km), landed mindfully on forefoot, kept the cadence steady at 180 steps/min. at the end no fatigue as usual, had the feeling hat I could run for ever...but I am slowing down now
PLEASE READ: if you want me to re-film this video for 2020 please like and comment. Rewatching this for the first time in years purely because of the amount of hate the camera and soundtrack generated. So I'll do it again of you ask for it! Peace and love from Kalclash 🙏❤️
yes please refilm this!!! also i was wondering if i'm a distance runner trying to transition, would it be an awful idea to run the 1km a day on the minimalist shoes and then additional milage on the regular padded shoes and slowly reduce the amount of running on padded shoes and increase the miles in the minimalist shoes?
Video was fine, people out here are just complainers. Would love an update though!
Please make another
Yes please!
Re film
1) Foot strike - focus on forefoot or toe strike - 1:38
2) Cadence - try to have around 180 cadence - 3:54
3) Limit initial speed - Less/slower is better until you get used to it - 5:40
4) Respect the DOMS - you will get DOMS, try to manage it - 7:13
5) Enjoy it - there will be pain, watch out for injury pain - 9:49
Great video dude!
Rik Browning - great summary of a good video! But I’d like a bit more info expanded on:
- start at small distances (1km) but how fast do you increase? 10% rule per week? Based on signals from your body?
- is there a reco of when do to this...before your run vs after? Is after a run likely that your body is going to be tired and form sloppy so you should train in these shoes first?
Appreciate your thoughts!
6)Use compression socks
Too bad that i have not see your video before my first run. I did the mistake and ran 3 kilometer .,🙃😭
Rik Browning thx u so much dude
god that took forever, some good advice, but dude learn to say your points tasters. I did not need 5 transition shots and watch 4 ads for a 12 min video.
Its been about a month for me in vibrams. The first day I ran in them it felt so amazing I did 2k. DONT do that. I couldn't walk for a week.
But yesterday I ran my first 5k with no knee pain. My achilles and calves are so sore but I am finally able to run without knee pain. I remember before I couldnt run more than 3k due to terrible knee pain and shin splints
Nice one dude! That entire message feels exactly like my experience too! Keep it up and your body will adapt! 💪🏻
Nice! How did the event go?
Thats so true, I ran 10k on toes way before acquiring 5 fingers but still it was quite hard for the first month and the experience is way better, your body is so well balanced.
Grendel _ does the calf soreness go away eventually?
Got my KSO M148 yesterday, ran for about 2km's. When I put my feet on the floor this morning, first feeling was "I overdid it". After walking about a little while, it's perfectly fine. Going for a run in a couple minutes, it's that much fun in FFS.
Anyway, each person's physical condition is different, therefore just listen to your body when starting using your FFS. 2km's were fine for me and I'm no runner (hated running in sneakers), though I do skateboard, longboard and cycle regularly. Just stop when you start to feel your calves - trust me, that feeling will magnify the next morning.
Oh and, oddly enough, I preferred to run on more solid surface rather than in the sand. Asphalt was great and forest paths were perfect.
Keep the camera still and lower the music volume during your transitions. Otherwise you made an informative video, thanks.
tadersallid I didn’t mind the camera work or the music but I hated that the ads were every two minutes.
Yes very interesting but this music is stressful and as if one got blows into one's mind.. let us listen calmly... No distraction..
"If you are not used to it, you are going to get some serious calf pain"
That made me laugh, then I did a lil half sob as I limped across my kitchen.
Went on my first forefoot run yesterday, 700meters, my crappy conditioning saved me from going any further, still Doms today but managable, thanks for the great tips!
constructive feedback:
1)summarize the 5 points in description for people that want to get the message faster than 12 min video
2)music was a bit distracting. That type of music is better for demonstration videos and not a commentary
3)put the camera on something stationary
Just my .02
Thanks dude, some useful pointers here
@@kalclashfitness point 1 could easily be implemented afterwards though :) thanks for the vid!
3...had to watch this in 3 goes, I kept feeling dizzy :) ffs get a tripod :)
And to add to that, watch out for 4G interference of your phone. That's what you hear during tip 3. Also get something of a windshield for your microphone. And I don't think you necessarily need a tripod, just a (better) stabilizer for your camera.
agreed
Excellent video. Been a runner my whole life in the traditional casket shoe. Started my minimalist running shoe journey 2 months ago with 0.5-1k. Hurt amazingly good for 5-6 days. Ive also transitioned ALL of my shoes to barefoot from different brands like Feelgrounds, Vivo and Xero. The recovery is quicker when you're wearing minimalist shoes more often. Now I can can run 6k with minimal discomfort. AND my knee and back pain went away. Win win.
I will be receiving my first pair of Vibram v-runs today. Looking forward to my first run in them. As a new runner I’ve been frustrated by all the injuries in my normalrunning shoes.
Steve, had the same experience as you almost word for word. Last week in frustration with extreme knee pain, I took off my shoes and ran home in my socks with my running shows in hand. No pain and was just amazed. My neighbors must all think I’m crazy and I’m ok with that:)
Thank you a ton for your videos!
Well done for seeing the light my man! Many people experience these issues - but most never change!
That’s the definition of insanity. Guess I’m sane after all. The DOMS are real but seem short lived. My body feels stronger already and had my third 1k run with my third best time ever. I am not trying to run faster just incorporate all your tips. Still nursing my knee however runs with vff are not reinjuring it as was the case with my “running shoes” even when I walked with the wife. Trying to listen to my body as when to up the distance and enjoy the process.
Yep DOMS. Zero Cloud minimalist running sandals. Day 1 was 2.2 miles on snow covered dirt road. No pain. Day 2 was 2 miles on pavement. Again no pain. Next morning was just 1.2 miles on pavement, then a 4 hour drive. Got out of the car and wow - DOMS. Epic calf pain. So hard to walk until it loosened up a bit. I'll take a couple days off and then get back out there because I think this is the answer to the injury problems I have been having. No sheep in the shed! Thanks Steve.
what is the answer for the injuries u had?
what is the answer for the injuries u had?
Steve, u are the reason i transit into Vibrams, about 3 years back, now Vibram 5 fingers is my favorite shoes. thanks for all the videos.
Hello! I've been running with minimalist shoes for 4 years and I love it. I can no longer run with another type of sneakers.
great video and great advices! best regards
Did the exact same thing you did! Gotta love the walk of shame! Took 4 days to feel normal again, but I am a huge fan of the minimalist shoes
My first barefoot run was 3km because I was super excited by the feel of it! Now is day 2 after that run and my calves are incapable of moving normally! I will do a much shorter run tonight, keeping all these tips in mind especially cadence 👍
Just bought a merrell vapor glove 3. Enjoying it very well. Started bare foot running after knee pain. Love what your doing
Thanks for the series, Steve. I came to using minimalist footwear following your advice - but from the opposite direction to most. Covid lockdown encouraged me to start 10km Barefoot walks along my local beach (sand), through bush and over grass - avoiding tarmac and concrete wherever possible. This was incredibly stimulating - particularly in terms of the high res proprioceptive and tactile information drawn through my soles, toes and ankles. After a few months I started adding a kilometre here and there of running - beginning with the beach then grass. This is the first time I’ve run in 35 years (48 yoa)! Miraculously, Ive somehow learned to dance as a consequence -for the first time in my life. The onset of the Australian summer brought with it what we call bindies - kilometre stretches of what are effectively ground based seeds encased in barbed wire. In desperation I looked online for a solution - only to discover the barefoot running movement - and ultimately VFF. I’m now two months into using VFF and beginning to tackle tarmac. Calf pain is becoming bearable, but I have had to cut out the beach due to ankle pain. Great stuff, Steve. So grateful for the tips, particularly concerning cadence. Faster is far more efficient! Cheers
Great Video and Tips. It took me about 2 years to change from an extreme heel-striker to a decent fore-foot runner. I run Marathon in five-fingers and have never been injured.
Take it easy; take your time and enjoy the journey. It is worth it.
First pair of minimalist shoes (Vapor glove). Felt good for first half mile so of course I picked up the pace and made it about 10 yards and then walked the walk of shame home.
Thank you for the tips.I just got back from a 2mile run which was my first in the vapor gloves. At 320lbs my calves and feet are exhausted. But I noticed that I was paying a lot more attention to my running stride. Im excited to get better and better!
No worries. I remember how that feeling of constant progression feels when you start out in Vibrams! Enjoy 😁
Great video! The DOMS are real. Re-starting my first week of barefoot running in Bedrock sandals. I have found that 2 miles is my limit, and then I hobble around for 2 days before I can run again. Thanks for the reminder to roll! I need to start incorporating my roller into my daily routine.
Rather than a metronome at 180 maybe get a compilation of songs into a playlist that are 90 or 180bpm.
I see some playlists on Spotify
Yeah. Music works :) idk if it necessarily matters whether the beats are precisely 180 or 90 bpm though. The point is mainly to keep a good pace
Started running again last week. Haven't ran in 4 years, used to run in running shoes with a heel strike and couldn't really do a 5k or even a 1.5 mile run without just hating my life. Now I'm 60 pounds heavier, running in Vibrams, using a forefoot strike, and I just finished a .75 mile jog yesterday and I'm only barely sore today. I made it to half a mile in my jog before realizing I was that far. Seriously I can't imagine how different my experience with running would have been when I was 4 years younger, 60 pounds lighter, and actually using correct form. It's been exciting so far and videos like yours have helped a lot along the journey of getting back into the sport, and hopefully getting into the sport in a real and meaningful way not just a thing to do when I feel bad about being out of shape. The forefoot strike feels so natural and only took one little practice jog to get used to. I respected the pain, respected the transition speed, been taking it slow, and can't wait to knock out a mile and a half jog in a week or two and see how it feels. Simultaneously losing weight will certainly help too (235 lbs right now, used to run around 170, yikes!)
Great vid, I wish I was watching this before my first 4km run in minimalist shoes.
I ran 9.0 miles on the beach without shoes and the next day I was gnarly sore, but my knees, which usually hurt were totally fine. As long as you’re not just starting running, you can certainly run more than 1km on your first time. I ran 31 more miles that week (with shoes on).
Excellent video. Just started barefoot/minimal. Enjoying it enormously and this is very helpful. Your enthusiasm is infectious. Wonderful to feel the ground under my feet at long last. Thanks for making this.
Just 20 miles into my Merrell Trail Gloves and feeling the DOM's! Your video has helped me keep the correct positive spin on it, so thank you. I have subscribed :)
Just found all your videos! And as a flat footed shin splinter, heel striker I always thought I needed more padding to power through. Got some beautiful hoka one one shoes but still got the pains, your advise still is solid and I gotta stop heel strikes, even in my pillow shoes. Thanks for the advise and looking foreword to more happy runs!
At 52 years old, I've just bought my first Vibrams (KSO EVO). What a shock! My forefeet have obviously atrophied, over the years. A slow transition for me, then. Starting off with just a few-hundred metres, every two-or-three days. Maybe just 10% of my running, to begin with, in Vibrams. Listening to my body, carefully, as I increase that 10% up to 100% in maybe 6 to 12 months.
new balance minimus shoes and trail running are a great combination. Trail running forces me to pay attention to EVERY footstrike and you pretty much have to run slower/shorten your stride which helped me tremendously from overdoing it right away (plus the scenery and air quality is better and trail dirt is softer on your less cushioned feet). I used to hate running. I remembered getting shin splints when training for football in highschool and I kept that fear with me most of my life. Now, after about three months of running almost every weekend in my minimal shoes I LOOK FORWARD to my weekend runs.
I love how you started like "you've either bought some or you're on the fence", well I'm here with a pair in my Amazon basket, and thought I'd check out some videos before taking that plunge. Talk about talking to me, good vid mate, will check out more of your stuff!
The DOMS muscle pain after my first run is more intense than doing a calf raise drop set at the gym. I ran landing toe first, I now know needs to more mid foot and less distance. It felt amazing running in Fivefingers, and for the first time since running, I actually enjoyed running.
Thank you very much sir. Barefoot running was brought to my attention a few years ago but it didnt click. I've monitored elite running styles and my own and realised these conventional stability shoes are worsening my injuries instead of helping!
I bought some kso evo's! Hopefully trying them out within the next couple days
Once I changed tried a barefoot run and transitioned to minimalist, I solved my knee problems and eventually went on to run a marathon.
More good tips. I started in vibrams a few years ago and if it wasn't for steves video's I woulda given up. Now i happily run fast 190 cadence 7min pace at ease over whatever distance I want. Life just keeps getting better wearing these shoes.
So nice to see so many more people going barefoot. My career included many years of taking horses barefoot. aka barefoothorseman. These day at almost 60 I am running an average of 40 miles per week, min 26.2, max 60 in ZTrek/Ztrail, Prios, the one, 3sum, or simply barefoot. No foot issues. If your calves are hurting, you are using them. You really do not need to be using them with a solid barefoot running form. Your arms, hamstrings, and quads should be doing almost all the work.
Paul Chapman - very right there I think - calf pain indicates exagerated forefoot landing. Needed some time to dial in properly myself. Now I do involve the heel, but still treading lightly.
So familiar, all 5 of tips. Running on Vibram FiveFingers V-Runs for over a year. And yes it took a lot of time and soar calfs but it's worth it. Great video!
Thanks for all of these! I just got into running this year, up to about 24km per week now and your videos have been so helpful. I'm going to get a pair soon
Got some old open toe flip flop beach shoes with a decent thickness to them and drilled some holes in them, and put some string through the holes, tied them to my ankles, and went running for a 5k distance, and felt the best I've ever felt: like running on clouds. I made my own huaraches basically and it was eye opening.
Just got some xero hfs. Only 2 runs in and the transition is going as expected. Serious DOMs but its manageable, just need to pace the transition properly and listen to my body. I already know im going to love it and likely will be barefoot runner for life!
Great content. Received my first pair of barefoot shoes yesterday and can't wait to start this journey
LOVE your videos! I'm always excited to see a new one pop up but this one was right on target for me today! I'm mid-transition to my vibrams right now and EVERYTHING you said today spoke to what I'm going through!! I was especially grateful to know there was a name for my DOMS!! I had never heard of it before but as soon as you said it I knew that is definitely what I am dealing with and now thanks to your video I can relax and know that it is part of the process! Thank you so much for putting this video out😁
Hey Jene I'm so pleased the video has helped 😊 stick with it, one day soon you'll be pain free and loving running 😁😁😁
Been running minimalist for some two years, and I just love it so much!
I did get injured pretty badly in my foot from stepping on a stone in the Merrell vapor gloves, but that was my mistake for running a rough trail in shoes that were really made for smoother surfaces. But I'm all better now, and am running every day!
My favorite for non-trails are the skinners sock shoes, I really recommend them, they are as minimal as it gets. For trails, I like the Merrell trail gloves 4.
I'm a heavy guy (115 kg), but I am completely pain and injury free apart from that unfortunate incident with the stone.
Day after my first 3 miler in my Vapor Gloves and I wish I had watched this video first! DOMS not too bad but sore heels so probably too much road work and heel strike! I think the thing that prevented too much pain was using minimalist shoes for a year at CrossFit and Parkour. Thanks for a great vid!
Literally running right now heel striking stopped cause it hurt so much!!! Googled walking and listening now 👍 thankful for your help
Spot on video!! I inadvertently started the forefoot strike pattern by using a mini trampoline. Jogging in place will also force someone up on the BOF. You can't do either exercises on your heels. I then started training in regular shoes for eight months with a fore foot strike. I am very poor and can never afford Vibrams so I simply quite wearing shoes. Miles of walking and tons of strength training (all barefoot) has also helped. I'm no marathon runner yet but 10 miles has been my furthest with no DOMS what so ever. I also trail run. I wouldn't recommend pavement to anyone!😂 I'm looking forward to your other videos!
I just bought a pair of KSO EVO's back on the 12th of June. I've finally worked up to 3 miles. I definitely recommend buying a massage stick to help your calves. If there is one tip that I would highly strongly encourage is to make sure you're lifting your knees while minimalist running. I was shuffling my feet while still landing on the balls of my feet but my Achilles eventually strained out and my calves were more worn out then they should've been. I actually tried lifting my knees towards the end of my run today and it almost felt effortless after running for about 3.5 miles.
nice video...I start running barefoot since April last year..one thing I learn about it is you need to go slow before you go fast...let the muscle build naturally..before this I can only do slow jog for 2 km..now I can run a half-marathon in barefoot...
I started running with barefoot shoes a few weeks ago. I started because for tens of years I was struggling with kneepain after running. However since running with barefoot shoes I did not experience kneepain anymore. Good tips in this video especially de 180 cadence per minute tip
With regards to helping with tip 4 - regularly sit in an asian squat position ( for at least 1 to 2 minutes each time ). It will keep your calf muscles flexible, particularly when you can do it with flat feet. In the early stages you can do the squat with a thick book under each heal. This is one of the best stretches for runners who use a forefoot running strike...Cheers...
You are a total joy to watch run! Just watched your top three vibrams and your transitioning to vids.
Im just considering switching to vibrams trail or runners. Taken me too long to twig that my natural style is toe led not heel...and seeing your beautiful style is a huge selling point. I want my running to look like yours!!
Really really appreciate your excellent videos, thanks so much for being soooo positive!
This is a really helpful video brother I just bought my five fingers based off watching one of your other videos I'm really keen to make the transition with your help 🔥
Haha here I am finding your video the day after my first barefoot run. No running at all for 5 years and now I managed 7km barefoot without stopping. I couldn't stop! I laugh out loud when I get to the part of your vid about "DOMs" :) That is exactly me .D thanks mate
your tips on managing the doms and weight distribution are very useful, I did my first 'run' in V-Run 5-fingers yesterday just under 3km (too far, now I know) I wish I'd watched this vid beforehand, and today my calves are sore sore, time to get rolling, many thanks for the info
No worries dude, glad to be of help! Good luck with the transition, be sensible and enjoy 😁
I'm so happy that I found your channel. I tried fivefingers 3 Years ago. Then stopped using them regularly because of achilles pain. I never gave it up completely because I love the feeling running in them. Now I'm very motivated to give them e real second chance.
With your information you provide I'm confident this time I'll succeed
It is important you let your heel touch the ground shortly ("heel just kisses the ground") after landing on your forefoot. Otherwise your achilles can´t stand it.
Just started running minimalist/barefoot. This video helped a lot, thanks!
How are you foinf 4 weeks in m8?
Wish I watched this before I started.
Running barefoot is the best sensation ever, its like its ment tot be. So I kept running and running, whilst I did not have a run in years. That in combination with barefoot is killing. Two days later I went again, and so on for 2 weeks.
After a run only did some stretching and the roling the calves thing. Now I have an ankle injury and figuring out when to start again.
Ah I feel you - it feels so good in the moment you just want to go and go. Just let your body recover and take things slow :)
Kalclash Fitness V thanks!
Thanks for the great tips! My running training has taken a bit of a backseat the past 12 months but have been cross training in barefoot shoes for about 6 months and I absolutely love it. Have done a couple of shorter runs 1-2km in them and the calf pain is SO REAL. When I get back into longer running (most likely over winter - I prefer to run when it's cold) I will keep these tips in mind. Thanks again!
I’ve been slowly transitioning into barefoot shoes for a couple of weeks now and stilll getting sore legs. As your comment is 2 years ago I’m wondering how your doing now ?
@@Mikeeyy53 In my experience it is definitely going to take longer than a few weeks for that pain to stop. I would wear barefoot shoes 95% of the time and while my long distance running has taken a back seat, I still get out for the odd 3-6km run and can head out with no issues or much pain afterwards. I do sprint training on grass in bare feet and in barefoot shoes on other surfaces too. Hope this is helpful!
Good man! Thanks for all the tips. I'm running in the Merrell Trail Glove 5 and your tips have been invaluable in understanding the transition. Keep it up :-)
I am lucky enough to have found out about minimalist running at 16, great to hear that the calf DOMS is is normal, i thought i was doing it wrong haha
Ha doms are perfectly normal!! Just be sure to ease yourself in gently so that the doms aren't crippling you!!
I really like this video, it’s raw, honest and helpful. The more recent ones labour to get to the point of the video. I’ve read Born to Run, wanted to do some about it so landed on this amazing resource. Cheers for doing this.
I'm currently reading Born to Run and have just ordered some Merrell Vapor Glove 4 shoes. Can't wait to get started running the proper way! Thanks for the vid
Thank you, I tried this transition on my own terms a few years ago and just ended up hurt. Will be easing into it this time
I'm just getting started jogging with my dogs. I remember running around barefoot constantly as a child and remember being a forefoot striker.
Tried it out just in my regular shoes today, alternating jogging and walking. I found if I focus on pushing off the ball of my foot the rest fell into place and I was coming down midfoot. Hopefully I'm not too sore tomorrow, I'll do those stretches today! It will be spring here soon and I'll be able to try truly barefoot while I save dollars for fancy shoes :)
I always ran on my toes even with normal padded shoes because you move much quicker that way. In fact you could run very quietly that way so its a habit of mine to scare my friends like that.
About to go for my first run in barefoots (Merrell Trail Glove 5). Been looking forward to it. Barefoot is so obviously the right thing to do. Have enjoyed your videos.
I should have watched your video before over enjoying my 1st barefoot fell run... Knocked out 5 miles over the moors.. Now you can call me dom de dum dom dom!
I'm not new to barefoot, but am new to barefoot running.
Now subscribed and sifting through your videos.
Thanks for all the time you put in (I've my own channel and can empathise) and sharing your experience. Cheers 👍
Your video answered all my questions, thank you so much! Just read Born to Run and started experimenting with all of the wonderful ideas in the book. Just experienced some good calf pain but my patellar tendon pain was at a 0!
Glad the video helped! Preserve and stay strong and you'll find a whole new world of enjoyable running 💪🏼
I did 2 miles and now I've been limping for 4 days
Just bought some V-Alphas, my first pair of minimal shoes in about 10 years. I have pretty bad plantar pain and have been spending way too much money on buying shoes that "treat the symptoms" but coming from a DO background I can't stand that. My pediatrist suggested these as a cure for the problem. I know it's going to hurt but I'm excited. Thanks for the informative content!
No worries Kev, hopefully this will be the answer to your problems!!
I have use vibrams but I did not feel comfortable in them. I just got xeroshoes primos and I absolutely love them. I would recommend using your minimalist shoes for daily walking for at least a week before you start running in them. It will get your tendons acclimated to the zero drop and get your feet used to the zero padding.
"without further ado, let's get this rolling" (one minute and forty seconds of ado) "let's get this rolling"
just started last week and went a bit mad, so calfs pain and no running for me this week, cant even mountain bike. did 2.5k shouldhave done 1k or something anyway will try again as soon as calf better It does feel great and you know you are actually landing on your lungs in reflexology!!! I feel so happy to be on this journey, last year I started the Wim Hof journey and never looked back. but hey I wont be bying any minimalist shoes I intend to run barefoot all the way!
Great tips for someone transitioning to minimalist shoes. I know what you're saying is spot on! Thx.
Thank you - glad you liked the video!
The music doesn't add anything to the video. Otherwise, brilliant. Working through PF and am just giving up on my so engineered Nikes. Going Vibram and Merrell. Thanks for the videos.
Personally I think it's much better to just take the shoes off when you're transitioning. You can definitely injure yourself by running incorrectly in minimal shoes, but if you're completely barefoot your skin will let you know what you're doing wrong long before you damage any muscles/tendons/bones. And I would strongly suggest you start out walking. If you can't walk barefoot on a sidewalk/road for 5 minutes without getting blisters you shouldn't be running at all. And I'd keep that rule until you pass 20 minutes or so, don't run further/longer than you can walk. Your skin will get conditioned as you go but even unconditioned you should not get any blisters walking if your form is correct and you're increasing distance by a manageable amount.
As for form, don't run on your toes! If you're actually barefoot you'll find very quickly this won't work. You'll actually want your feet to be relatively flat when landing. Flex your toes up and put the ball of your foot down first, just before bringing the rest of your foot down. Practice this around your house first, it should feel quite natural and comfortable. When running your foot will angle down a little more and you'll aim a little bit for the outside of the foot to land first, but if you have walking down running should come pretty naturally.
In general if it hurts you're doing something wrong. Listen to your body and try to adjust your form so it doesn't hurt. The one exception would be that your calves will be very sore afterwards, but if they hurt excessively while you're running your form is either bad or you're just pushing too far too fast. They will get stronger and stop hurting so much after a couple weeks, until then take it easy and only run about once a week. You should also give your skin time to recover between runs, in my experience this takes about the same amount of time as recovery for your calves (if you're running correctly and not getting huge blisters).
Wish I watched this a week ago. Started with a 10km then did a 15km a few days after. Calves like wood! Rested 3 days calves felt ok so went for a 5k tonight and straight away my calves ceased up! Pushed through and finished but will work on technique from now on !
Thank you for your amazing videos. Please keep them coming.
I just got my self my first pair of VFF last week, and man are they amazing. Amazingly slow to put on but equally amazingly fast to run in. They are not my first pair of minimalistic shoes, as I have been running on and off in different models from Merrell, but they are by far the funkiest pair of shoes I have ever owned. I can with ease acknowledge all of your advice and your comments about overdoing it and the resulting pain. Should I add one more advice on top of your list, it would be to start walking around barefoot as much as possible, as this will prepare your feet a bit to what is coming their way.
Great Tips. My first barefoot running experience was when i took my shoes of at normal run and i made about 1,5 Km barefoot. Couldn't realy walk for 3 days even tough i run up to 20 km regularly in toestrike.
Yep it's crazy how removing the shoes affects your muscles! Just goes to show how we should be running!
Im fixing to try these methods with sandles, cheers mate from Alabama USA
Really helpful and interesting. I'm just getting over an issue with my knee caused by running so as soon as I'm ready I'm going to transition into running in barefoot shoes. Some great tips on there thanks
Good info.. I've ordered my first pair today.. My toes splay a fair amount so all shoes I get even wider toe box end up rubbing on longer runs somwhere... I strength train barefoot well in tow socks and I've ran now with no problems in 0mm drop shoes... Listening to your video I'm hoping to adapt easy enough as I midfoot strike an my cadence is always 190 plus.. Looking forward to try these
Thanks for the tips! Cannot wait to start and your tips will help a lot!
Started and stopped multiple times with running because of kneepain that keeps popping up after about 6 weeks. I started walking barefoot and sometimes wear barefoot shoes. Backpain is gone. Now lets hope i can start picking up running for good this time with minimal running :)
Solid advice. Looking forward to the updates!
Not just running, but looking to get back to using my feet the way nature intended all the time. Was looking at some moccasins for day to day, but the vapor gloves seem like they’ll hold up better. Now with my job, I’d much rather us my steel toe work boots. But otherwise, minimalistic footwear is it. Especially when stalking during a hunt.
Just got my vibrams in the mail today, when out for a light run just to get the feel for them. Straight away I noticed I was up on my toes within the first few steps. Before I knew it past 5k. It felt like instead of the energy being slammed up my legs I was being driven forward more. I wanted to go on to 10k but taken your advice and going slow with transformation.
I dont have a pair of minimalist shoes, but I found that just wearing a pair of cotton socks helped a lot. I don't think I would have gotten very far with a completely bare feet. It may even be enough to reduce the risk of cuts from glass.
A pair of cotton socks costs about 2 dollars, and I ran 4 km and didn't burn a hole through. In fact I think I could get many more km from a single pair.
amazing video and great advices! I was in need to hear this. Thank you
I love your videos so much!!! Great inspiration and the main reason why I bought me a pair of Vibram V-Trails last months, after constant shin splints and all the other famous heel strike runner issues. But I was surprised to see, that most of my running colleagues are doing fine with conventional running shoes and the notorious heel strike. I think it has a lot to do with bodyweight as well. I also love hitting the Gym a lot so at the moment I am 98kgs at 1,86m whereas a lot of the classic runners are more shaped like anthilopes with e.g. 72kgs at 1,85m, which might allow for pain-free heel strike running with normal running shoes.
Still I am happy that I found your channel and the FiveFingers which allows me for painfree of my normal tracks between 5-10km, which is all I am looking for in terms of running :-)
Thanks and keep it up! There can never be enough FiveFingers running advice videos from you.
Greetings from Germany!!!
My first run with my Minimus shoes was a 40 minute training. My right calf hurts but I know that I have to do the transition the right way.
Best video on minimalist running I have ever seen! I thought I had destroyed my calves and was ready to give up. I'm going to put my ego aside and try some short easy runs to build up to my old millage. Do you have a recommended schedule for building up? Thanks!
A couple days per week is probably good
I started out with 7k and was fine but I think it was because I run hills so Im on my toes quite a bit anyway. However, after about 2 weeks I developed some tendon issues on the top and inner sides of both ankles due to horrible downhill technique my old shoes enabled me to have. Anyway after a lot of ice and toeless compression and an overhaul in downhill technique I am building back up to where I was with my old shoes. Minimalist shoes will really highlight your bad habits!
Great tips and enjoying your vids, my first run in my vff kso's was a 10k and I was in so much pain for days I wish I'd watched your videos before!, I was going to chuck them after but after a while in some altras I'm back in my kso's and loving them. The sensation through the foot just feeling everything is I think amazing, taking it easy at the start is a must this is easy to say when your full of excitement and just want to go for it!
Wow! 10k for your first Vibram run?!?!? That must have hurt the day after dude!!! 😁 Glad you found your way back to them and didn't give up!! 💪🏻
Just bought my first pair to give it a go!
Not an expert, but I really enjoyed just starting out barefoot on grass (beware the pod holes though). Feels great and its a lot more forgiving than asphalt. Had no issues, and after a few days just do the entire run on grass working on cadence, foot placement etc. Ordered some minimal shoes and will slowly traverse from grass to trail/asphalt again.
Really love all this videos man. It's a shame they are not in spanish, cause we don't have that many in Spain. More people like u is needed to really get and spread your filosofy. That less is more and better. No one can beat nature. Keep the hard work mate. You are awesome.!!! regards from Spain!!!
Thanks dude! I wish I could speak Spanish as I love to visit Spain! If I could speak it I'd film a video in Spanish 😁
I wish I had a channel like yours to spread all your good vibes. Sending u tons of love!!!
Thank you. You can achieve anything you put your mind to!
Ola
Hi Steve, Will here, nice to see you. Just restarting running from a year out, obviously in my vruns. Thanks for the advice & wish me luck! Btw, get in touch with the council & order a green waste bin for your lawn cuttings. It's only like £25 a year :)
I felt that pain when I first started running. I'm a little scared now that I want to start barefoot running! But I'm way excited!
I wacthed this video too late but I have had no calf pain at all after running 11K into my Merrell minimalist shoes (first time ever), the second time neither (14 Km), nor the 3rd time (16 Km), I had slightly pain after the 4th time (18 Km). I have to mention that I ran at a very low speed (around 8 min/km), landed mindfully on forefoot, kept the cadence steady at 180 steps/min. at the end no fatigue as usual, had the feeling hat I could run for ever...but I am slowing down now
Did my first minimalist run 3 days ago. Only ran 1 mile but oh my god! My calves are still sore. Respect the DOMS!