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Jenny R.
Jenny R. Sendmail

How slow should I take it in my VFFs?

posted about 2 years ago | Report

I'm still a new runner (only been jogging/running for about 7 months and my longest distance so far is 5 miles at a time).

Read "Born to Run", got crazy excited and got my VFF's (LOVE THEM!) recently. My longest run in them is 3.5 miles. Its been comfortable - no shin splints or anything. I want to get into longer distances in them but hear how important it is to build up slowly. How slowly???

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  • Michael B.
    Michael B. Sendmail

    Hey, Jennifer. Your experience sounds a bit different than mine, but I'll share mine in hopes it will give you some frame of reference for what you might encounter.

    I didn't do any running before starting to run in my VFFs, plus a little barefoot here and there. Then I started increasing my mileage quickly as I was feeling great. This proved to be a poor choice, as I developed an ankle problem and had to sit out a week while that healed. Since then I've shifted to running only ever other day and increasing my mileage by no more than 10% weekly.

    Many minimalist runners will suggest that in fact the best way to transition to VFFs is to instead run barefoot. The theory being that the soles of your feet will keep you from overdoing it as they build up tolerance to various surfaces while your joints and muscles develop. Of course, depending where you live, this may be tough in January.

    My advice would be to do as much running barefoot as you can, wear the VFFs when you need to, and go slower and shorter than you think you can for at least the first 3-6 months. Listen to your body. If something hurts, slow down or stop until it doesn't hurt. And while you're at it, have fun!

    Finally, if you're not aware of it, this Google group, hosted by Barefoot Ted, has a been a great resource and a good bunch of people: http://groups.google.com/group/huaraches

    posted about 2 years ago | Report

  • Jenny R.
    Jenny R. Sendmail
    in reply to what Michael B. said:Hey, Jennifer. Your experience sounds a bit different than mine, but I'll share mine in hopes it will give you some frame of reference for what you might encounter. I didn't do any running before starting to run in my VFFs, plus a little barefoo... read more

    Thanks Michael! I really cant run barefoot outside in Baltimore at this time of year and they wont let me run barefoot at my gym on the treadmill : ( I got SO busted trying it before I got my VFFs. I am going to try and only run every other day (in my VFFs) to rest my ankles (where I mainly feel it). I am trying to get distances up for some events I have planned in the next few months so maybe I should get some neutral running shoes? I feel like I shouldn't go back to my support running shoes...HELP! PS - I'll check out Barefoot Ted's site.

    posted about 2 years ago | Report

  • Michael B.
    Michael B. Sendmail

    Most runners report that it is important to reduce mileage at first when transitioning to barefoot or minimalist running. I can't really comment since I increased my mileage from zero. :)

    That said, I have been following the 10% increase rule lately and had good results. For strengthening the ankles there are lots of suggestions on that Google group. Some of the best I've seen are standing on one foot (alternating) whenever and for as long as possible; walking along curbs or other balance-beam like paths without looking at your feet (Barefoot Ted suggested that one); and doing single-leg calf raises (with bodyweight alone or more if needed).

    The other thing that will strengthen the ankles is running with good technique, but of course that assumes you don't overdo it and hurt yourself along the way!

    Can't really comment on neutral shoes. I've done all my running VFFs or barefoot. Vivo Barefoots offer slightly more cushion with a flat sole and no arch support, but they're not really running shoes (they're coming out with one, but not till Spring). Some folks on that Google group run in racing flats. Do a search there and you should find some suggestions, or just post your question there and see what you get.

    Good luck!

    posted about 2 years ago | Report

  • Rob B.
    Rob B. Sendmail

    I Found that after the initial "getting used" to the shoe phase (about two weeks for me), it was pretty easy.

    Week one, I did a mile a day for five days, week two I went to two miles a day. Then I felt like my feet were adjusted, and I went for broke after that. I had knee problems and shin splints in the past, but since I've been running in VFFs nothing! I love it.

    posted almost 2 years ago | Report

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