The Shoes You Really Should Wear

In my previous post I told you about Shape-Ups, and why they won't shape you up. Are there any shoes that I recommend? Actually there are.

They're called Vibram Five Fingers. They look like gloves for feet. They have individual sleeves for each toe. Vibram is a manufacturer of rubber soles. They actually designed the shoes for sailors, but ironically they have been adopted by strength athletes, runners, and other outdoor enthusiasts. According to the web-site: It puts you in touch with the earth beneath your feet and liberates you to move in a more natural, healthy way. FiveFingers stimulate the muscles in your feet and lower legs to build strength and improve range of motion. Our customers report an increased sense of balance, greater agility, and visibly improved posture." Again, these are mighty claims and we have to ask whether or not they're true.

As a runner I'm more interested in the benefits of minimalist shoes and barefoot running. Vibram and other proponents of barefoot running swear that these shoes allow them to run naturally, for longer distances and without injury. According to Vibram: “Running in FiveFingers improves agility, strength, and equilibrium, plus it delivers sensory feedback that allows runners to make immediate corrections in their form. This greatly improves running efficiency.”Again, bold claims.

There is plenty of research currently going on about the benefits and possible risks of running with minimalist shoes. In a future post, I will discuss the merits of barefoot/minimalist running, but I want to share my experience with you all.

I bought these shoes a few months ago. I loved the way they felt almost immediately. I started to wear them around the house, then in the gym, then on soft surfaces, and then finally on pavement.

What I love is the feel. I love wearing as little as possible. I hate excessive, bulky clothes. I feel almost imprisoned in clothes. That's one reason I hate winter, and envy people who live in countries where white dress shirts and khaki shorts are all you need. Anyway, I love the freedom of movement of the toes, and the compliments I receive about them. I certainly accept the claims of "feeling the earth" and improved sensory feedback. I would never wear anything else when I strength train. They feel great on soft surfaces. They also feel wonderful on grass and fields.

I will admit, however, that they have a couple of flaws. Walking on pavement for miles and miles has created a tear on the bottom of the third toe. I can feel the asphalt sometimes. I expected better quality from a $75 shoe.

As for running in these shoes, I don't recommend it. It's true that our ancestors ran barefoot, but not on concrete and asphalt. Some enthusiasts, like Barefoot Ted, featured in Born to Run, have run entire marathons with no shoes. So it's possible, but I suspect only for a few people.

I can't say my agility, strength, or posture have improved since buying them. If those components of my health have improved, it could be because of the training I do, not because of the shoes. I'm simply applying the same logic that I did to the Shape-Ups: does the training or the shoe improve conditioning? Perhaps the Five Fingers have improved my training, but it's hard to say. I think running itself improves strength, agility, sensory feedback, and balance.

I bought some Avia-Bolts this last summer. I wanted something that weighed less than 10 oz. The Bolts weigh 9 oz, and have minimal cushioning. They felt great until I developed retrocalcaneal bursitis. Bursae are sacs that surround the bones and tendons and provide cushioning and facilitate motion. The bursae in my heel became inflamed (hence, bursitis). I tried ice, heel inserts, and even considered acupuncture. The pain only subsided when I reverted to my old Brooks shoes, which provide a lot more cushioning. The reason the bursitis developed was because I am completely flat-footed. I have no arch at all. Many people are the same way. If you have no arch, buy shoes with cushioning.

Verdict: great shoes for everyday use. I use them to run (not literally) my errands, train clients, strength train, and to walk around the house. But I would never run in them. Go to your local outfitter, try them, and buy them. You might get a lot of stares, but you'll feel the ground in a way you've never experienced.

Kevin