Tim Ferriss on Vibram Shoes from Kevin Rose on Vimeo.
“The human foot is a work of art and a masterpiece of engineering.”
—Leonardo Da Vinci
“OK, dude, what’s up with the goofy shoes?”
It was the second day of Pavel’s RKC kettlebell course, and I’d seen more than a few people wearing what appeared to be gecko feet. The sheer goofiness compelled me to ask Rudy Tapalla, a CrossFit instructor from Chicago, why on earth he would put these ridiculous gloves on his toes. He seemed to have good mojo — he was shorter than me but had a vertical jump to match Michael Jordan — so I figured he might have good reasons.
He did, though I didn’t realize it at the time.
I remained a skeptic but tested them a month later. Now, I have three pairs and find it hard to wear other shoes. Vibram Five Fingers shoes (“VFFs” to the die-hard fans) are worth a closer look.
After two weeks of wearing them, the lower-back pain I’d had for more than 10 years disappeared and hasn’t returned since I started experimentation about 8 weeks ago.
Sound ridiculously implausible?
It doesn’t once we look at how feet and posture adapt…
Nasty Pictures and Maladapted Feet
Each human foot has 26 bones, 33 joints, and more than 100 muscles and tendons. It’s a surprisingly malleable structure.
From the cached version of the most excellent Nature’s Magic Bullet, referred to me by Joseph Mascaro:
Most people, including doctors, have never seen a natural foot, unaltered by footwear. The following images of habitually bare feet are taken from a study performed almost 100 years ago, published 1905 in the American Journal of Orthopedic Surgery, which examined the feet of native barefoot populations in the Philippines and Central Africa. A line can be drawn that runs through the heel, ball, and big toe of a habitually bare foot. The little toes spread naturally and fan out to provide a wide, stable base for walking or standing.
How do our shod feet compare? The following more common image, also taken from the 1905 study, demonstrates feet that are shaped like the owner’s shoes. No such line can be drawn, and the little toes crowd to a point—a comparatively unstable, narrow base for walking or standing.
The Simple Biomechanics of Bad Posture
Postural compensation is unavoidable while wearing shoes that elevate the heels. It’s necessary to maintain balance.
Chronic use of heels can result — and usually does — in some degree of kyphosis-lordosis and related pains in the lower back and mid-upper back.
Reversing Degeneration – Embracing the Barefoot Alternative
Vibram Five Finger models: KSO (blue), Classic (brown), Sprint (gray)
Laboratory studies show that the plantar arch alone returns at least 17 percent of the energy of impact. Running shoes have largely replaced our arches, but they are neither as effective nor as durable. Barefoot runners can clearly do as well as shoed runners, but it takes time to develop the strength in the foot to use our natural arch fully.
(Source: The Barefoot Route)
Ethiopian Abebe Bikila ran a world-record 2:15:17 marathon at the 1960 Olympics in Rome.
Barefoot.
The unadorned human foot is built for running. In fact, some researchers have proposed that bipedalism is an evolved trait related to “persistence hunting”, which is common among predators like wolves. Don’t think a human can run an antelope to death? Think again.
So how do we reclaim our rightful arch strength, our stability, and undo the damage of years of unnatural posture? Not to mention rediscover the joy of feeling the terrain under our feet?
Going barefoot is one option, and one that I enjoy, but there are limits. In the concrete jungle, glass and other dangers make going Bushman a roll of the dice at best. Tetanus or a trip to the ER? I’ll pass.
The Vibram Five Fingers shoes, to differing degrees, allow you to both walk without a heel (as would wrestling shoes, Vivo Barefoot shoes, or thin flip-flops) and condition toe-spread, especially the big toe, for lateral stability.
I first tested the KSO (“keep stuff out”) model, which fits most like an aqua sock and has more padding than other models I tested.
I then tested the Classic model, the least complicated of all, and the Sprint model, which is almost a hybrid of the KSO and Classic.
I wear a size 9.5 men’s shoe in the US and tested EU 42 for the KSO and Classic, and an EU 43 for the Sprint.
The results, in brief:
My favorite model is, by far, the Classic. It’s easiest to get on, even with my worthless nub of a little toe, and it most closely mimics the true barefoot feel. The only downside is that, to get a snug fit and not have the heel come off the foot, you must slide the top slip-tie until it is quite tight. This will feel unusual for the first 24 hours or so. I have used the Classic to go trail running in SF and it is euphoric.
I love the KSO, but it is more of a process to get on, and far more conspicuous. At first, it’s fun to get a lot of attention with the shoes (gentlemen, you will not believe the “peacocking” effect of these puppies), but giving each person you meet a 5-minute explanation gets old fast. The Classic blends in more than the KSO or any model with straps. Black will help all models fade into the ground, but I prefer colors.
The Sprint model was so uncomfortable at first that I shelved them, never intending to test them again. It was the only model, and not due to size differences, that oddly pulled my little toe out, causing minor pain but great discomfort after even 10 minutes. I sent an e-mail to their US CEO, who responded back with a suggestion to “seat the heel”, particularly with the Sprint model. This means:
Slide your foot back to nestle your heel into the heel pocket. It’s important to get your heel deeply seated. Secure the instep strap BEFORE latching the heel straps. This will ensure the foot is positioned properly.
I have since been able to wear the Sprint model for 1-2 days at a time, no more than 1 hour of walking at a stretch, but the velcro strap can still bite into the skin without the KSO-like mesh below it. I find it the least comfortable of the three models.
But what about flat feet?
I had clinically-diagnosed arch problems as a child — flat feet supreme — and was prescribed not only custom orthopedic insoles but also exercises for the feet themselves, rolling up towels with the toes, etc.. For those who like random anecdotes, my mom e-mailed me this addition after I published this post:
You didn’t mention that you leapt at the orthopedist examining your feet, like Spidey to a wall.
Sounds like me. I was a little hellion. But we digress…
Needless to say, the exercises fell by the wayside, and I took to increasing levels of support through the shoes themselves. VFFs have been nothing short of spectacular for me, despite my history of flat feet.
Barefoot runners are often asked “but what do you use for arch support?”, to which they respond: “your arches”. I’ve found that my arches, and foot as a whole, feels better with less support rather than more.
Cautions and Cons
-Do not overdo it at first. Chances are that the ligaments and musculature of your feet is underdeveloped. Use them for no more than 1/2 – 1 mile in the first 24 hours, then take a day off. I suggest alternating VFFs with “normal” shoes or flat-soled shoes like Chuck Taylors for the first week. I now use VFFs for no more than three days in a row, as I’ve had some bruising on the heel with more, and such bruising is slow to heal and massively inconvenient. Asphalt is somewhat forgiving, concrete much less so (The Embarcadero in SF, for example), and marble or stone is brutal (casino floors in Las Vegas, etc.).
-Beware the sizing. There are complaints online of the VFF website sizing suggestions being inaccurate for some people. Get sized at a retail location that carries VFFs if possible. If you can’t, check the VFF return policy on their site or order through Amazon to ensure swaps are simple.
-Be prepared to wash them. VFFs are machine washable and should be air dried. There are five-toed socks like the Injinji brand, but I have found all of them to be incredibly painful between the toes, no matter which model of shoe is worn. I now only wear VFFs barefoot. One nice side-effect of the toe separation? No more athlete’s foot or foot skin issues.
In Closing
To embrace barefoot living or the barefoot alternative, you will have to change how you walk and run, avoiding the heel strike we’ve all used since putting thick Nike padding under our soles. No need to obsess, though, as your gait will adapt naturally — reverting to a natural state, as it were — as you avoid the discomfort of doing otherwise.
The fastest runners have a style quite similar to that of a person running without shoes. They absorb shock by landing lightly on their forefeet rather than on their heels, and their landing leg is beneath the torso, with the leg slightly bent to absorb impact.
…
According to exercise physiologist and Olympic marathoner Pete Pfitzinger, the key to starting out is to go slowly. He advises walking barefoot for a few weeks to toughen up the skin on the bottom of the foot as well as the muscles in the ankles and feet. Once you are ready to run, start with a mere five minutes, increasing slowly and running barefoot every couple of days. From there, build to up to 20 minutes over a month. After a few weeks of this, the feet and ankles will be stronger, thus reducing the risk of injury. Possible places to train include sandy beaches and golf courses.
The barefoot running technique has been described as falling forward. It has also been described as gently kissing the ground with the balls of your feet.
(Source: The Barefoot Route)
For those interested in developing the most efficient and low-impact running gait, I suggest starting with the Chi Running DVD (skip the book, which gets into too much pseudo-Asian chi mumbo jumbo) and moving to the Pose Method of Running book if interested in more specific details.
Experiment with rediscovering your feet and proper biomechanics.
If a few weeks can eradicate 10+ years of lower-back pain for me, it might just do something for you.
At the very least, you get to wear some goofy shoes that encourage you to wiggle your toes.
###
If you enjoyed this post, check out my latest book, The 4-Hour Body, #1 New York Times and #1 Amazon bestseller. You will learn: How to lose 20 pounds in 30 days (without exercise), how I gained 34 pounds of muscle in 28 days, how to go from running 5K to 50K in 12 weeks, and more.
You can also get the Expanded and Updated 4-Hour Workweek, which includes more than 50 new case studies of luxury lifestyle design, business building, reducing hours 80%+, and world travel.
Other things you might not have seen:
Tim Ferriss in NY Times Styles: Too Much Information? Ignore It.
Tim Ferriss on Twitter – what I am doing right now?
Tim Ferriss Investments – what have I invested in recently?
The Tim Ferriss Show is one of the most popular podcasts in the world with more than one billion downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.
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I’ve had the Vibrams for more than a month now, and I only have a few questions about minor, everyday issues.
1)What type of sneaker should I wear? Gym is only about 45 minutes, but I’d like something lighter than Chucks. I’m in high school, and sneakers are required for gym.
2)I wear Sprints in a W39 (my feet are too small for a Men’s 38, and too small for a Men’s 39). I want a pair of Flows in a W38 because it’s the corresponding according to the chart, but I’m wondering if I should get a size larger. I originally bought a pair of Classics (that was my size according to length, and they were very tight), but I ended up with Sprints in W39.
[…] Two children were sleeping with bare feet. Their feet reminded me of the feet I had seen on a post by Tim Ferriss of the Four Hour Work Week about using vibrams. Feet which have been bare their […]
hi there i am under physio at the moment due to chronic tendonitis and plantar injuries,sustained through power walking,they tell me its because i dont stretch before and after walks,i put it down to bad trainer shoes and walking boots.I have been thinking about giving the vff kso shoes a try what do you think,i need to get my feet back in tip top condition,as i have been told i and others are doing the three peaks again next year,i am dissheartened at the moment finding it hard to get motivated again and am starting to put weight back on again.Hope to hear from you soon.karl…..
What is it like going from the Classic or Sprint in one size, to the KSO or Flow in the equivalent size? Does the extra material make no difference, or is it best to get a half size larger? By equivalent size, I mean by the size conversion chart, not number.
Google Search for Vibram 5 Fingers and the Four Hour Work Week Blog is one of the top spots. Nice!
I’m really wanting a pair of VFF’s! Thanks for the awesome blog post!
Tim,
Looks like you just got spammed by @pansysoprana
What is the name of that other company you mentioned? Indengy???? I have tried to Google it every way from Sunday.
Thanks
Injinji!
nice overview of the vibrams! they have become much more mainstream in the last year and i think for good reason. i bought mine because i was curious about them, desperate to stop my knee pain and because i thought it would be an interesting product to review for my show, fit life. i love mine and have had reduced knee pain as a result. i also have stubborn pinkie toes but over time, the shoes are becoming easier and easier to put on! every time i wear them, i have to field a ton of questions but hope that it helps others in the long run… i just wish i was getting a kickback for all the vibrams i’m selling 🙂
Thanks Tim. Injinji, I tried everything but that. Someone on needs to let them know they need to include more variants in their SEO keywords; or pick another name!
I bought the Vibram things, lol. They are very comfy. I tore my lisfranc jumping off the roof of a Public this past new year [oops], so comfy is a big deal for me—especially, after having my foot screwed back together. I have been barefoot running for a week now, and it’s definitely better w/ the Vibram things on my feet. The mid-foot strike done in barefoot running has stopped my knee and foot hurting when I walk and run. I am aching like all hell, but it’s the good aching feeling. I found an inspiring and uplifting story documented by CNN about a gentleman who went to live w/ a tribe of people who compete in 100 mile races in as near to barefoot as it gets. They use the mid to forefoot strike and – figuratively speaking – kickass all over the fancy footwear folks. Barefoot could very well be best. I for one think so!
Here is the link:
http://us.cnn.com/video/?/video/living/2009/10/07/barefoot.runner.mcdougall.cnn
P.S. The Vibram shoes this post mentions are the shoe of choice for ultra-marathon runners that have migrated to the barefoot technique which seemingly reduces and even prevents running injuries. Form the little experience I have garnered since adopting the form I can say only this, “instead of heel-striking barefooting is about flowing, I picture a rope pulling my head-up, lean slightly forward letting gravity propel me, and then sort of paddle myself along as if I was floating.” It’s totally badass and just feels right!!!! I can’t wait to tell my podiatrist that I am doing a 5k race barefoot. He is going to flip a lid! Proving the doc wrong has been a huge part of motivation to run again! I wonder if he is using reverse psychology on me???? Hakuna Matata.
N.B. I see you are using WordPress. My I suggest Disqus as a comments system. We – my company jiveSYSTEMS – are in the process of moving from IntenseDebate’s comment engine to Disqus. Their nested comments feature alone would improve the readability of the comment thread. They also have a feature that allows readers to rate comments—pretty nifty if you ask me! Plus, I have heard good things about their CEO—he’s a start-up guy w/ a solid mind for marketing. JS-Kit is the only other comment engine I have found, and it seems okay [they are well-funded, but that did nothing for Encarta now did it?], but Guy Kawasaki and ReadWriteWeb seem to be the only people using it; whereas, every woman and their auntie in the Info Marketing World seems to be dropping the Disqus plugin into their blog.
@Will Franco i’d deffinitey advise you to try some Injinji socks with your FiveFingers! Its getting cold now so these will keep you snug 🙂
Also i used to have knee and foot pain (not from jumping off a roof!! lol) when running in regular shoes but now i wear the Vibrams i’m fine! I’ve been wearing them for 6 months and feel so much better! I’m sure you will too 🙂
@rebecca Thanks for the tip! The Vibrams are working out great. I am really focusing on getting the midfoot strike down when I’m walking. I feel a bit like a penguin, but I am getting better.
I am glad you feel better also. I really enjoy connecting people w/ the concept of barefoot. Tim’s post does a great job of explaining the benefits as well. I love the wide stable base example at the top of the post.
[…] the New York Magazine article on “You Walk Wrong“, and started finding a whole bunch of related posts and news articles. I also picked up Christopher McDougall’s book Born to Run — I […]
These shoes look amazing. It’s hard to get them in the UK but I’m dedicated to getting a pair. It’s part of the whole natural thing I’ve got going on 🙂
[…] runner and ended up talking for about twenty minutes about running, races, ultra marathons and the Vibram 5 fingers. In case you didn’t know, I’m buying a pair of five fingers. I want to see what […]
***IF YOU WANT AN IMPORTANT SUMMARY OF INFORMATION, READ THIS***
Just to let you know, when you walk, you’re supposed to heel strike. The downward force of walking is much less, and thus a forefoot strike is not required. Gait mechanics are different for walking. However, for running, you are to strike with either the forefoot or the mid-foot.
As for keeping odors out of Five Fingers, there are two methods that work in general, with a third that has mixed results.
1. Soaking in a dilute solution of Simple Green dPro3 with Fungicide (dilute carefully, and follow instructions to the letter, this stuff is powerful).
2. Soaking in diluted solution about 50/50 of White Vinegar, and then washing.
3. Washing in a washer with Oxi-clean and detergent.
***PLEASE NOTE*** Regardless of which technique above you utilize, you should always scrub in between the toes, especially if you run trails, an old toothbrush is good for this task, or your fingers.
Someone earlier stated that walking on concrete may introduce an artificial environment that the foot is not prepared to handle in terms of its evolutionary history.
To the contrary, the foot can handle it well, think of any populations that lived along the beach and traveled among the rocks on a regular basis. Rocks are quite hard, similar to concrete.
As for sizing, the absolute best way to get the right fit is to test your sizes. I’ve found that many retail stores don’t sell the smaller sizes for men, and I’m guessing that this is the same for women. I spoke to a Vibram Customer Service representative about this, and they said it’s because they’re trying to determine the demand for smaller sizes (for business purposes of course, which is understandable).
If you’re in a dilemma where you are in between two size increments, you should choose the larger size (this is according to the customer service representative).
If all else fails, men can try women’s size, and vice versa. The ONLY difference between Men and Women’s sizes is that the measurement increments in inches are different, and that the equivalent size on the Vibram Five Fingers scale for a male model to female model is that the male model is wider.
For instance, a size 38 KSO for males versus a size 38 KSO for females will be slightly longer because of the inch increments, and the male 38 KSO will be a little bit wider.
The Vibram Five Fingers indeed help fix posture and change your running gait by allowing your feet to sense the ground. In a majority of people (90% or more) it will fix your issues unless you are literally biomechanically different from the average human. You would have to have a bone deformity or disease for the most part to not walk or run naturally. However, you mileage may vary with running barefoot depending on how long your feet have been in shoes. For instance, someone who is 60 years of age going to Vibram Five Fingers for the first time is going to be drastically different compared to someone in their 20s changing over to Vibram Five Fingers for the first time.
Please note: INCREASE YOUR MILEAGE ON YOUR FIVE FINGERS VERY SLOWLY. If you read through all the blog comments like I did, you will see that this is a very common trend. These shoes do NOT cause you problems, running too far too fast (AKA increasing the training volume too drastically) will cause problems.
If I’ve missed anything, I’m sure you can go back through the comments and fill in any gaps.
The Five Fingers are such a wonderful invention! I am a personal trainer, yoga teacher, and exercise physiologist professionally who wears these for my speed workouts (I had to work up to that), teaching yoga classes and for my strength workouts in the gym (they also are neat for rock climbing). I am also a marathon runner and Triathlete.
The feet can be a source of many problems if they are not trained properly, just like the rest of our bodies. These assist many people in re-developing awareness in how they walk and in other movement patterns.
If you are a runner who is a heel striker or if you sit for long periods at your desk, I also recommend making sure that you do a strength workout for the rest of your body at least twice per week and incorporate daily yoga practice (10 minutes in the morning can do wonders) to make sure that any other biomechanical inefficiencies are also addressed. Shoes aren’t the only solution.
If you uncertain about HOW you increase your mileage and HOW you should use these shoes within your gait pattern, consult a degreed fitness professional who is certified through ACSM, NASM, NSCA or ACE. That person also needs to have an understanding of Chi Running, the Pose Method and Tai Chi or Yoga. A gait analysis at a Physical Therapist or by a kinesiotherapist is also very helpful in assessing what specific other strength, flexibility and conditioning your body needs to adjust safely and effectively to correct imbalances that can also cause pain.
Joanna Williamson, MS, E-RYT, ACSM-CES
I love my Vibram KSO’s.
I bought new running shoes right before mid-life knee problems set in. I don’t blame the shoes -I’m sure my form was bad. I figured I’d never run again. I bought a pair of the KSO’s and have been able to run again with no problems. Granted, I do it much more carefully than I used to. 10 minutes tops on the treadmill for now and LOTS of stretching beforehand.
Mixed reactions from the ladies: Most neutral. One friend looked at them and commented “Gay!”
Better to be gay and have your knees intact…
I am completely addicted to VFF’s. I recently purchased my third pair. I have the Classics but they dig into my achilles heel in a way that is tolerable but slightly uncomfortable. I have not worn them since I purchased KSO’s which I expected to be more limiting and hotter in the summer. These fears were not realized. The material in the upper of the original KSO is extremely breathable and therefore not hot. I just ran on the beach at the New Jersey Shore for three straight days in 30 degree weather. My feet did not get cold and the KSO’s, true to their name, kept the sand away from my feet.
The third pair I purchased this weekend. They are the suede KSO’s and they are awesome. They are warmer than the original KSO’s and they are less conspicuous. I wore them to the theater on Sunday and felt properly dressed. They have a slightly more substantial sole and they are lined with suede and very very comfortable.
I have no back pain with running and before VFF’s I tolerated a ton of back pain to keep up my running fix. My 14 year old son tells me that I sound like an infomercial but I cannot help it. I have never been so enthralled before with a shoe. I have never worn them out of the house without at least one person asking about them. I have never gotten any funny looks; only compliments and questions about where to buy a pair. I cannot recommend them enough.
Hi im Derek Calvin from montana i got a pair and i hate them so much i return them a day later. ok really i absolutly love these shoes so mush i was a runner but i i quit do to back a foot pain but now im getting back into running because my problems are gone. yes gone. my parents where very surprised that i wanted these shoes and when i went to school like 23 people asked those are the coolest shoes where did you get them so im kind of starting a trend at my school. 100% VFF forever.
Hey Tim,
Great post! I’ve had Vibrams for about 6 months now and i love them. I’ve always had flat feet and had persistent arch pain. I was hesitant on using these because of the lack of arch support. However, I was amazed that after the first week of use, I felt no arch pain. Simply amazing! I haven’t run much yet on them, except for short sprints. I main use them for walking, but i’m new to running and doing so with some really good Nike shoes. Once i get good at running I am going to start using the Vibrams to run, progressively or course.
Cheers!!
Hey Tim, did you see the latest on Yahoo today? “A new study finds that running shoes, at least the kind currently on the market, may actually put more of a strain on your joints than if you were to run barefoot or even to walk in high-heeled shoes…” And assuming you’ve never had the pleasure of wearing a pair yourself…. let me tell you high heels are a beotch! (can I say that here?)
via Yahoo News – “Study: Running Shoes Could Cause Joint Strain” LiveScience.com – Rachael Rettner
Happy surfing!
How tight are these supposed to be on my toes?
My big toe is tight, however, my other toes have a little room in front of them.
I was thinking of going a smaller size but when I tried it on my big toe was being pulled down and it was uncomfortable.
I just got a pair of Vibram KSO’s in Dec. to run in. First day of running, I ran 5 miles on the treadmill. I was aware that I should break the body in, but they felt so good, I just kept going. Next day, shins and calves hurt so much I had to take 2 days off running. So then I backed off and only wore them for short times and increased very slowly and got up to 5 miles a few days ago. Then yesterday, I ran 6 miles and didn’t think it was a big jump in mileage but boy do I hurt today. Still just shins and calves. Seems normal but I want to run a marathon in May and now worry that I will need to increase my mileage faster than I my body can adapt to the VFF’s. I’d rather not go back to my regular running shoes….they feel like I have pillows strapped to the bottom of my feet. Any advice on how to get used to the VFF’s faster? Does anyone have any advice for me as to how long it might take before I can just increase mileage each week for a normal marathon training schedule. Or should I just wear the VFF’s intermittently and plan on running the May marathon in my old pillow top running shoes?
I have been told it takes about six months to a year for one to get used to Vibram for serious running. Your whole lower body is going through some changes and I don’t belive you can by pass your body’s adoption speed.
I had gone through the similar experience like you. It took four months for me to run half-marathon (last month) with Vibram. and now I am training for a full marathion in May/June. That would be about 9 months in total.
[…] short video via Alistair Pott’s post on “persistence hunting,” linked to from Tim Ferriss’s piece on Vibram Five Finger shoes. Brought to mind Scott Carrier’s This American Life […]
Just got a pair of Sprints and love them. I’m fairly new to running so I’m trying to increase my running time while also trying to learn how to run barefoot, in time for my first 10-miler in mid-April. Think I can do it? I’m only able to run about 3 minutes at a time for now, then walk for 5-10 minutes, then run for another 3 or so. I love my Vibrams though. It feels so natural and like you’re springing off your feet. However, after about a week of running, my foot is a little sore and I couldn’t run today without a lot of pain in my two smallest toes, then running along the foot, toward the ankle. Any tips on how to deal with the pain? Do I just need to run even less in the shoes, building up my foot strength? I hate even putting my regular running shoes back on.
Hi Tim,
I enjoyed your post, very informative. I have only just heard of these ‘barefoot’ running shoes and I think they are great. Just a question, I weigh 85kg and run roughly 70-100km a week, (my job requires me to stay in shape!), just wondering how long they will last??? I’m due for a new pair and though I would give the Sprint a go. Really I am not to worried in which pair I get just as long that I get good wear out of them. One more question, do you only wear Vibrams, or do you still wear other running shoes aswell???
Thanks
Chris.
don’t run in the sprints; run in kso’s only. the sprints are more for indoor walking (which will strengthen your foot and make vibram running easier) and for tai chi. Use the KSO’s for running; they are a little more cushioned and strapped better for running. if you are getting so much discomfort the next day from 5k runs, i think you are heel striking/oe pushing too much or you need to practice your chi running ( it’s a book and a website). the running form is fluid and perfect; lifting your leg off of the ground instead of pushing off with your toes and calf muscles. the idea is to minimize the amount of time that your foot is in contact with the ground and use your hip flexors to lift your legs. Also make sure you always land with your weight over your leg; no overstriding.
Hey… Well you’ll be pleased to hear that VFF’s have been quietly cruising their way around Australia for about 3 years… I was lucky enough to have my intro to them from the importer here in Oz and finally got around to buying a pair whilst in the States in ’09 (much cheaper there than here). Like you mentioned in your video, you can’t go anywhere without people asking you about them, though less so in Australia as people are a little less “forward” than you guys 😛 When I got sick of explaining what they’re all about, I’d just politely tell the interested person that vibramfivefingers.com had the answers to all their questions!!
So far my KSO’s have been canyoning, hiking, scrambling and saw me doing some seriously cool training runs for a half marathon before Christmas. I’m always hard on my gear and they’re standing up to all the Caroline tests so far!!
Best, Caroline.
Another option, that’s even MORE barefoot-ish than VFFs are huaraches, the barefoot running sandals of the Tarahumara (featured in Born to Run).
There are free “how to make huaraches” videos, huaraches kits and more if you click on my name (takes you to the site).
[…] thinking about it. A few minutes later, Jared sends me this page from Tim Ferris’ blog about Vibram’s Five Finger Shoes. It was totally random that I was already thinking about going barefoot and Jared sends me an […]
[…] been about 9 months since I was mentioned in Tim Ferriss’ post about Vibram Five Fingers Shoes, and I finally got a chance to try them on last week. That is a great post by the way, […]
i keep hearing about these knee pains disappearing , but nothing specfic in how bad of a condition your knees were in. i was wondering if anyone could confirm that your MCL, ACL, PCL and LCL all get strengthened in wear/running in these “shoes”. the knee problems i have are strained MCL and ACL in the right knee and slightly torn MCL and a crushed meniscus in the left.
thanks for the reponse ahead of time. Thank you Tim on really letting me understand on how good these shows are for your feet.
Anyone got any advice on how appropriate VFF’s are for someone suffering from pain in both calves when running with a regular running shoe? I have a half-marathon in March (currently running c.25 miles a week), and wondering if I will have time to adjust?
thanks!
[…] But a contingent of runners rave about minimalist shoes, as exemplified by Tim Ferriss’s 2009 review (and wave of positive […]
Great article – describes the advantages of Five Fingers well.
One important addition/ correction: If you want the classic style to blend in, DO NOT buy black. What with the pale tops of my feet (I don’t wear socks with them) they look almost identical to ballerina shoes when I wear them to the gym. I would recommend any of the other three colors over black. The contrast to my feet/ legs is powerful, drawing attention to my ballerina looking feet.
Really not a big deal, cause the shoes rock. I can’t wear any others without feeling shackled now.
I just started wearing them and love them except one of my toenails is starting to turn black and blue. Has anyone else had this problem? Is it normal? Will this always happen or will my feet adjust? Thanks in advance for your help!
@Richard,
I don’t think you have enough time to switch to VFFs for your march half marathon. Though plenty of people have run marathons in vibram five fingers (or even ultramarathons for that matter), it takes quite awhile to build up to that stage — many months for most.
So take it easy on the transition — but it is worth doing in the long run (no pun intended)
hi Tim, i was just wondering if the classics work well for running. they look like the heel would easily slip off the back of your foot. also, do the shoes feel really tight? i cant stand tight shoes. thanks, Elle
[…] needed to give it a try. I am a pretty adventurous guy and enjoy experimenting, so after reading Tim Ferriss’ article about Vibram Five Fingers and barefoot running I knew I wanted to try either Vibrams or Newtons. Newton Running’s website says: “The […]
Thanks for introducing me to these shoes. I love them and am about to buy my second pair. They fit and feel great!
Hi Tim
I would like to purchase The Five finger Vibram Performa online, but im not sure about the sizing. Do they run big or small?
I’ve heard a lot about these “faux” shoes recently and I totally believe that they’re the way to go, at least if you have regular to high-arch feet. We were meant to run barefoot (on grass) but unfortunately that’s not a reality for 99% of the world anymore. I’ll definitely be getting a pair. Recommendations as to which style?
KSO is the most popular, and the one I use after also trying the Classic — I found the KSO more comfortable and not needing to be as precise a fit as the Classic
Question: Besides Terra Plana, are there any other shoes that can be used for the office that follow or are close to the barefoot approach? I tried the Terra Plana’s and because I have a wide foot they just did not fit, though they are very comfortable otherwise and look great.
Is it weird that I’ve never walked heel-first like almost everyone all my life? 😛
i’ve always walked ball-first, or however they’ve described it here, even in tennis-shoes. Infact, I have a bad habit of walking on the balls of him feet (or on my toes as many people call it). So it seems like it would be easy to convert to these.
[…] came across the following pictures on Tim Ferriss’ blog. They’re from a 1905 study published in the American Journal of Orthopaedic […]
I ran 10k in bare feet this weekend, and this post was a great resource! – http://wp.me/pOwIM-2h
I wear no shoes as often as possible as i have always hated wearing shoes since i was a kid! I still prefer to wear nothing on my feet as i love contact with the ground, but I have to wear them at certain places and over winter when it is too cold to go barefoot anymore.
I find wearing any kind of shoe my feet feel closed up and they smell being crammed in there all day.
I noticed when i wear shoes, specially the ones that have an arch support which alot have these days, i used to always suffer from sore arches, but in summer when i barely wear shoes at all i don’t have any problems with my feet.
I’d love a pair of these as well, but I always prefer nothing on my feet anyways.
[…] Tim Ferris’s blog about the Four Hour Workweek all the time, but for some reason I missed his post about these shoes. One night around 2am I was doing some online work when my friend Bill […]
You made me buy these. Props!!!
[…] I am not a minimalist runner. However, I will look to train as such here and there in the future. The health and physiological benefits are amazing. Currently, my Wave Rider’s are my baby’s. But I have Vibram Five Fingers and my next pair will definitely be used for more running. The Vibram’s are a great minimalist shoe that you can read about more in a great piece by Tim Ferriss entitled The Bare Foot Alternative. […]
as a thank you to all you runners, I’m having a FREE GIVEAWAY on my blog today. stop by for some free stuff 🙂
[…] soles in disbelief and exploration. are they really shoes? i myself was über-curious after i saw tim ferris sporting a pair of five fingers on his vlog. the knockout punch came when i saw my crossfit instructor running in them. during a warm-up run, i […]
Hey Tim,
What are your experiences during winter (around 0°C (32°F)) ? What shoes do you use then?
Ivan
I recently got into these shoes and love them. They do look a bit different but after wearing them I wouldn’t go back to regular sneakers. I hate wearing shoes in general so these are just perfect for me.
[…] was first turned on to barefooting by Tim Ferriss last May. And while Tim is an excellent writer, marketer, speaker, and lifestyle designer, the […]
I know this post is older but I had to revisit it after purchasing some VFFs. Finishing up my first week of getting used to them and hope to start doing some running in them soon.
Tim,
I am a Airman with a serious passion for running. I have allways taken a simplistic approach to this passion because well, I’ve never been taught any better. I just stretched well, I ran very well, and never suffered any real running related injury. That’s why when I first felt pain in the heel of my foot after changing running shoes I ignorantly ignored it until after about the third time I realized,I was screwd. As you can already guess, I injured my plantar facia in my right foot. I was finally at a place where I was comfortable with my conditioning. So much that I made plans to run the Okinawa marathon in 2010. (my first) But my world as I knew it was shattered. Because of ignorance.
With no real guidance, (Navy Docs) I am left to my own devices to figure out how to heal and eventually run fast run hard again. I too have issues with lower back pain. My foot is flat (I think) and I usually land on the sides of my shoes mostly towards the toe. (like a sprint) It’s time I got educated about running because not running is more painful to me than any injury. Please let me know if VFF’s would be a useful training aide that would be benificial to me so I can get back to what I love to do most.
Shane
I purchased a pair of KSO’s for my upcoming honeymoon to Hawaii (wanted a water shoe that I would work on lava rock). So far, they work out really well and are surprisingly sure-footed for workouts (really helps build up the calves). I usually workout barefoot inside. But these are great to have for doing yoga outside (looking forward to yoga on the beach!). However, just so everyone doesn’t jump at this, they are not recommended for lateral movement from what I’ve read, like tennis.
UPDATE PLEASE!!
Not so much on the honeymoon (i’m sure it went well) – but how did the KSO standup under the lava?
Read your article…I have run in my VFF’s for three days on a treadmill and my calves are so stinkin’ sore and my heels feel so bruised that I can’t even walk. I guess I need to take the advice and try to focus on hitting my forefoot more. I thought they would automatically veer you in that mode, but apparently you have to “retrain” your gait.
[…] when I thought I should buy new running shoes… thought about Nike Frees, and then ran across a Tim Ferris review of the Vibram FiveFingers. Bought a pair immediately. Again, the premise, if human beings evolved to walk on their two […]
Got to say, i have now been using the vibram’s for over a year now and absolutely love them no real muscle soreness.
I use them to for running up stairs and for conditioning, but will also run in the snow with them – as a way to mentally prep for stuff.
Just a question – I went to Puerto Rico with my wife a while back and was running in the heat – my vibrams, however light, caused my feet to overly sweat and caused my foot to develop a nasty little blister.
Is there anyway to prevent this?
I have been using the KSO since last spring – – size 42. Just got a new pair so I would have a “dress” pair and replacement. The size 42 this time seems smaller and I wonder if anyone else has experienced the same thing.
@Ken Assuming that you haven’t gone barefoot or used minimal shoes (VFFs) before; you will notice that your feet change as your muscles get stronger and your bones realign. For some people their feet will get larger than they were before; for others, their feet will get smaller – almost universally peoples feet will become wider as they are allowed to spread out to how they are suppose to be. My feet got wider and longer, so I had to go up a size in my VFFs.
Of course another explanation could be that Vibram accidentally made that pair a bit too small.
Thanks for your insight. I measured my two pairs and so far as I can tell both are the same in length and width. Since my old ones fit like a glove, right better than the left, there is the possibility that the old ones have simply been broken in and therefor feel longer. One other possibility is that although the length is the same from the outside, the inside of the toe pockets in the new pair is thicker.
wow, so cool, so great, i love these vibram fivefingers shoes.
I love my VFF’s. We’ve destroyed our feet and now it’s time to get back to actually using them. I have flat feet, and never wanted to go barefoot as a kid. VFF’s felt strange at first, but now my feet crave them. The neighbors think I’m nuts (I mainly wear them to workout and around the house) but who cares. They are just a thrill to wear. My feet are getting stronger by the day.
Get a pair if you don’t have any.
I have been using the KSO since last spring – – size 42. Just got a new pair so I would have a “dress” pair and replacement. The size 42 this time seems smaller and I wonder if anyone else has experienced the same thing.
[…] first heard about these shoes from one of my favorite lifestyle designers Tim Ferriss. His post on the Vibram Five Fingers is an evergreen topic worth using as an all inclusive guide, and I won’t even try to cover […]
1. Any issues with chaffing or irritation between the toes with these things?
2. So it looks like socks are out with these, my experience is that going sockless in shoes is a recipe for foot fungus. Any comments on this?
I like the concept and will probably give it a try sometime soon.
Which vibrams are the best for hiking (classic, flow, kso,sprint)??? I’m planning a trip to Israel, but don’t know which pair is the best for all the exercise ill be doing… Help!!!!!
Tim, I’ve been thinking about getting a pair of vibarams for sand volleyball. Playing during the day burns my feet quite badly. What would you recommend? I was thinking about getting the sprints, but I am slightly deterred by the statements about the pinky toe discomfort. Please tell me what pair you would recommend for heavy volleyball playing.
Thanks
I tried Vibram Five Fingers Shoes and i very happy with it.It was wierd when i wore it for first time but eventually i got relief from back pain for which i was suffering from many years.I believe it is perfect medicine for avoiding back pain problems .
This was a great article and provided nice insight for my interest in these shoes. I’m always looking for a better way to be healthy.
I have had problems with my knees, lower back, achilles tendon, and plantar plantar fascia for ten years, since joining the military. I read in your post that VFFs should help to alleviate the pain in my lower back and plantar fascia; but what about my knees and achilles tendon? Will the VFFs aggravate these problem areas or help?
I appreciate you feedback!
They could aggravate the Achilles. If you try the VFFs, start with walking and limit to shorter distances, no more than 30-40 minutes to start. If you have used shock-absorbing heels, your Achilles will likely have flexibility issues for a few months at least. Take it slow!
Tim
I have had problems with my knees, lower back, achilles tendon, and plantar plantar fascia for ten years, since joining the military. I read in your post that VFFs should help to alleviate the pain in my lower back and plantar fascia; but what about my knees and achilles tendon? Will the VFFs aggravate these problem areas or help?
I appreciate your time and feedback!
Vibram 5 Fingers has done a great job of marketing. I know 4 runners who swear by these shoes. Two of them have broken feet from them. Go figure.
Gotta take it slow at first! People try and go straight to serious running, which guarantees problems.
Hi,
I started running this Spring and even though I am a 15 min/mile runner, I am happy to have worked my way up to 10 miles every other day. After reaching that goal, I wanted to try minimalistic running, so bought a pair of Reebok Realflexs and within a couple of weeks was up to my 10 miles again. So as I was anxious to try the Vibrams, bought a pair of KSO’s. I don’t know if running around barefoot alot for 50 some years has been a factor, but I was able to run 10 miles on my first KSO run with only some minor tightness in my calves the next day. I know this goes against all the advice I have heard on running in Vibrams, but I so far have had no injuries and I just love running in them.
You wouldn’t throw a 1st-grader into a Calculus class, would you? Same idea.
I was ran two marathons in the early 1990’s and, over the years, I have run shorter distances for periods of time while taking prolonged breaks from running entirely. I have been using 5 Fingers to run since last June. My first pair were Classics and I got an annoying pain in my heel. I surmised that the heal piece needed to be tight enought to hold the shoe on, and at this level of tightness, no matter how much I loosened the straps, I got heal paind. I switched to the KSOs and I have never had this problem because, I surmise, there is more material holding the shoe on your foot and not as much pressure at the heal.
I did not run this winter because of the amount of snow in the Northeast, and when I returned to running in the spring, I got a lot of calf pain which I identify with using the muscles in my legs differently because of the change in my stride necessitated by wearing the 5 Fingers. I am now running 2-3 miles during weekdays and a 5 mile run on the weekend. I only run with 5 Fingers. I do not want to end up with a broken foot. With this background, shoudl I be concerned about the broken foot issue.
BTW: I got the Suede KSOs and I call them my dress 5 Fingers. I absolutely love them and I wear them everywhere.
Hey Tim,
Im In High School And I Was Just Wondering If You Think These Shoes Would Help For Cross Country And Track (Distance Running?)
Thanks for the quick response!
I was also wondering, I was diagnosed with Iliotibial Band Syndrome in 2002. It’s something that I am usually able to keep at bay with regular stretching, but sometimes with excessive running I can have flare-ups. Do you think the VFF’s would be good for this condition? (Obviously, I would keep stretching. *smile*)
I appreciate you feedback!
[…] GK John has them and highly recommends them. Sergey Brin swears by them. Tim Ferris’s got a full post on it. Leo Babuata takes it to another level with barefoot […]
Great article, and cool photos. FYI: Vibram just came out with a couple new models, one of which is specifically designed for a more barefoot feel (the Moc) and another of which is designed for running (the Bikila).
I went out running in my Vibram Classic for the first time yesterday. It was a fantastic feeling and it was easier than I thought. I also felt more connected with the surrounding nature than ever before. I guess I got closer to the neanderthal man inside me, hehe.
I ran 4km non stop.
Maybe that wasnt the best thing to do. After reading some posts here most people recommend you should start by just walking in them. So was running 4km a stupid idea?
No!! My feet and legs feel just fine today! When running in regular shoes I have had “tibiasyndrom”, but I cant feel this pain today and that’s a relief.
Hi tim please could you let me know if i have done the right thing.I have just purchased some kso i think i have ordered a half size to big but are managing with them,i have worn them teice and done about eight miles in them,they take a bit to get used to my feet are already hurting through plantar fascitis and achilles problems ,i have had the injections in my heels but still seem to carry pain therough them both.I bought some nike free trainers they were ok at first then i started getting burning pains on top of my foot from the big toe to the bridge so i stopped using tie up trainers and the pain seemed to subside,then i heard about five finger shoes and read reviews and the people on there that had,had plantar injuries some chronic,they say since wearing these five finger kso that there plantar injury got much better is there truth in this,the last thing i want is to have surgery on them,hope to hear from you soon tim thanks…..karl in the uk….
I don’t doubt that’s what natural bare feet look like, I only question whether that’s necessarily comfortable or healthy.
We all know bras aren’t exactly healthy for women either, but they’re comfortable.
I don’t know about all women, but the women I’ve talked to don’t exactly think bras are comfortable. The VFFs are much more comfortable than standard shoes, and barefeet are even more comfortable. As for the health aspect, just that fact that I’m not jarring my joints every-time I step down is a good indicator on how much more healthy minimal shoes or barefeet are. Just my experience, but I don’t have the pain in my feet since going with VFFs rather than standard shoes, nor do I have the pain in my knees, or lower back.
Any opinion on the FiveFingers “Bikila” model that was recently released?
I bought a pair of KSOs 6 months ago. It took some getting used to but since I was learning pose running anyway, the VFF were totally compatible.
The only difficulty I have is getting them on. It takes me a few minutes to get my toes organized properly. In time it gets easier, like anything, new things are challenging.
Only in recent months have i taken them out on the road to run. Had I not been training the Pose technique, my calves would have hurt as they will if you don’t take it slow, a day at time. My 3 mile run was substantially faster than in racing flats so I attempted 5.5 miles the week later. Because I didn’t work up to that distance yet, I felt some tenderness in my calves but it went away in a day or so.
To get the best effect, you have to run on the ball of the foot without striking with the heel, allowing gravity to pull you forward with a slight amount of lean from the ankles. I fast, light, shorter cadience keeps the forces down that cause our feet and legs to suffer from running with too long a stride, striking with the heel first. The VFFs are perfectly constructed to facilitate this.
Running on the forfoot isn’t something that can be done in a short time, but requires preparation of the legs and feet to move in an entirely different way, a way that actually begins to elliminate ITBS, knee injury and hip stresses. These 6 months have been the most injury free I have been in the last 15 years.
I’ll continue to work these VFFs into my training and prehaps race in them soon. Except for the price, they are a good idea and actually cost no more than a good pair of racing flats.
I got my womens classic in black late hune and i absolutely love them. I’m also finding it a bit of a hassle getting my toes in, specially if you are in a hurry, lol!
I can’t wear them much at the moment as it is winter and my toes get cold, and still waiting for the shipment of socks to come in.
I have only this to complain about these shoes, i wish they could have used more natural material to make them, I’m not a fan of any kind of synthetic material when it comes to wearing it. I can’t wait to get my socks though, (any day now) so I can wear them all the time. Come summer I’ll be happy to go barefoot again, nothing beats no shoes at all, but these are the next best thing.My feet hate being closed into anything, even these in the summer as they sweat, and probably the synthetic material these are made of will be uncomfortable for me to wear in summer unfortunately.
Is there and plans for bringing out a shoe made entirely of natural material? I’ll be first in line to get them!!
Wait, I forgot one complaint about my shoes, why are they made in china?
Tired of everything being made in china, I’m not against made in China, only the fact that it’s probably made by low paid workers or even children maybe. Not good.
🙁
[…] fact, an explanation as to “why” one would ever wear these things. Tim Ferris does a better job of explaining it than I ever could, but basically, the human foot is “designed” for […]
Interesting comments on surfaces. As someone who generally goes completely barefoot, I find smooth stone surfaces, such as marble or flagstones, much nicer than asphalt. I suspect you may still be walking in something of a shod gait if you find them so painful.
Hey! Great review, and maybe you could respond quickly because I have some Vibram KSO’s on hold right now and need to make a decision. I’m a female and I think the size 40 are perfect, albeit a bit snug, but the 41 seems to have a bit too much fabric width-wise and in the feet. However, if I get the 40’s, there is no way I can wear socks with them-i.e. the Injinji’s. But you say you don’t wear socks? I thought that if you don’t, you get horrible blisters? Does that happen to you? What about in the winter-are your feet cold without the socks when wearing you Vibrams?
Sorry for all the ?’s but I need to get back to the retailer!
Thank you,
Hannah
I’ve had mine for two months or so now, it’s winter here, so i do find them a bit cold on the toes without socks.
you really do need socks if you don’t want cold feet, and I haven’t got any blisters from wearing them without socks yet, so it’s up to you if you want to wear socks with them or not. I’d recommend it.
[…] you have to adopt a more controlled stride as you can’t come crashing down on your heel. In his review of the shoes, Tim Ferriss says that barefoot running has been described as “lightly kissing the pavement […]
there is no way I can wear socks with them-i.e. the Injinji’s. But you say you don’t wear socks? I thought that if you don’t, you get horrible blisters? Does that happen to you? What about in the winter-are your feet cold without the socks when wearing you Vibrams?
great shoes, I own a custom colour classic and KSO, though recommend that KSO tips the scale for classic, though looking to get a KSO Flow (as it’s blooming cold at times). Since wearing them, my knee pain from operation has gone (in 8 weeks after enduring it for over 3 years!!) and many friends have now bought them too….now if only there was an affiliate scheme….
I only had a bit of irritation in the back of the heels from the material rubbing on them, but they are OK now. No blisters.
I got some big heel (as in the bottom of my heel) blisters the first couple times I did serious distances with my classics. I also got some blisters on the tips of my toes from the classics, but they’re callused up now.
how can you have heel bruising in the VFFs…if you are forfoot striking….
muscle memory. You will continue to run like you have shoes on for quite some time. Consciously even, since it feels a bit funny to run the “natural way” and you may feel a bit self conscious. Even if you go bare foot quite a bit, it takes time for adjustment. The first year I ran in my classics I stayed on the grass and gravel at the edge of the road as much as possible. Now it doesn’t matter.