Transition from running shoes to barefoot...

Arcam_boy

Hello.

I'm after a little advice from anyone who's made the transition from running in normal running shoes to bare foot or similar (Vibrams)

I've been running the last few years in Asic's which have a bit of cushioning for longer runs and *touch wood* I've not really had any major pains/aches from running.

I've been interested in trying a set of Vibram five fingers for a while now and at the weekend took the plunge and treated myself to a pair! I guess I'm a little stupid as I didn't do a lot of reading before buying a pair and just wanted some

However now I've got some Vibram recommend a break in period of up to 12 weeks, with the first 5 weeks just walking, due to them changing the way you run and potential risks of fracturing/breaking bones in your feet.

I did a 1 mile run in them on Sunday and a fast 2 mile run yesterday in them. The shoes are really nice and very light however I'm getting a slight pain on the top of my left foot and my right knee feels a little niggly.

I'm not really sure what to do as I don't want to limit myself to short runs for the next 12 weeks but then I need my feet to adapt to the Vibrams so it seems counter productive to only wear them once or twice a week and then revert back to my cushioned Asics for other runs.

I swim and do X-training as well as resistance training so can maintain a good degree of fitness but I do enjoy running and feel it offers me the best cardio workout so don't really want to go the next 12 weeks running only 1 or 2 miles.

Thanks for any help/tips/advice

PSM1

Are you a forefoot runner or heelstriker with the Asics?
I would say you are doing too much in them especially if you are changing from heelstriking to forefoot running.
The advice to build slowly is the correct way to do it and I would also suggest maybe doing those runs off road as well (so on a grassy field) to further minimize the impact on your legs/feet.
I also see no issue doing a few longer runs a week with the Asics until you build up the time on the new ones. Maybe do a 1 mile look in the Vibrams and then change over to the Asics for the rest of the run.
Slow and steady is definitely the way forward otherwise you really risk injuring yourself.

Arcam_boy

I've no experience of this type of shoe but it may be worth getting a gait assessment.

Will possibly give you some insight into how your feet land and what you could do to avoid any issues.

PSM1

Thanks for the replies.

I went for another 2 mile run today in them as I went off to the gym straight after posting this.

Seemed a little comfier today although I still wouldn't want to risk any further yet. I think I'll do as you say @PSM1 and reign it back a little as I don't want to injure myself and not be able to run/train at all.

@Squiffy - I had my running technique filmed a few years back at a shop to see what running trainers would be best for me. I'm fairly neutral although more of a heel striker than forefoot runner.

Thanks again for the replies.

DarkDogZA

Take it easy transitioning to fore or mid foot running as it does stress different parts of the legs. You may find your Achilles ache a bit initially so take care to not overload it by going too far. I seem to remember something around increasing distance by a max of 10% a week.

hodgey66

My wife made the transition and ran the Paris marathon in vibrams.

  Ease in very slowly, slower than you think
  watch the barefoot running videos several times to get the forefoot strike right
  there are some barefoot courses available depending on your location. Not sure where you are but they are definitely in central london

mossym

theres a really good book on this. will find out the title from a friend, just looked on amazon and cant see it