“The human foot is a work of art and a masterpiece of engineering.” — Leonardo Da Vinci
The above quote is from a study on the natural form of the foot and proper running form based on the natural biomechanics of the human form. So it’s too bad people shove those works of art and engineering into cramped shoes with thick, padded inserts, leading to bad running form, back and leg pains, and poor posture!
Folks who like to stay healthy often participate in a variety of activities — running, jogging, hiking, lifting weights, kettlebells, martial arts, RKC, crossfit, etc. And then there’s just walking around. All of these activities put a lot of stress on our feet, and the type of shoe we wear impacts our performance. In learning how to run, I discussed the problems some may have with squishy running shoes — complete with inflexible soles and soft inserts — especially since those shoes tend to promote the heel-strike running form, and are very unstable for use in the gym when lifting weights. In addition, those shoes, and many other shoes in general, prevent the development of leg stabilizer muscles, important for many functional activities, since they keep the toes of the feet trapped in the toe box and the squishy shoe padding prevents proper contact with the ground.
In fact, here’s a timely article on running as nature meant, rather than as the shoe marketers want: “Will Running Barefoot Cure What Ails Us?“.
So what is best for these activities, while helping us use a form Leonardo would be proud of?
One idea is to do what the body was meant to do — go barefoot! I love walking in my bare feet, feeling the grass or sand beneath my toes. In some sense, walking barefoot feels like, well, freedom. However, the modern world sometimes frowns on folks in bare feet, and I don’t like stepping on things that hurt. But with the Vibram FiveFingers shoes (sometimes called VFFs) my feet are free and safe!
Long a maker of quality soles for mountaineering boots and other footwear, Vibram designed a new type of shoe. This unconventional shoe is winning awards (e.g., it was named one of the best inventions of 2007 by Time Magazine) and gaining notice as fitness professionals and just plain folks are discovering the benefits of these shoes.
The company makes several models, and I’ve been enjoying the KSO (Keep Stuff Out) version. This version has a mesh covering the top of the foot and a velcro strap to keep the shoe snug. They also make other versions, such as the classic, the sprint, and the flow.
In addition to being a casual shoe that is very comfortable, I also wear them when working out, especially when lifting weights and running. This is one shoe that fits almost all activities (well, except for coat and tie occasions). They feel like your foot is wearing a soft glove, and when walking around you really can sense the ground beneath your feet. When I run, my body uses a more natural running form, where the foot lands on the fore/mid foot, rather than on the heel as when using squishy running shoes. When lifting weights, I am much more stable, especially in squats and overhead presses, and so am able to lift more weight and get a better workout (and am safer doing so, too).
When I first got them, I wore them the entire day without trouble — no blisters, no soreness. Definitely happy feet! However, some folks have noted muscle soreness when first wearing them, so you may want to ease into them by wearing them just a few hours at a time. This is because your foot is likely not to have the muscle strength and support structure needed to handle long periods of walking barefoot.
I will note that the sizing runs a little differently than in other shoes. The Vibram site contains a chart you use to determine your correct size, based on your foot length measured in inches. I followed their recommendations and the fit was perfect. Also note however that these shoes might not work for you if you have feet with an odd shape, like having the second toe longer than your big toe. They are also easy to clean — just machine wash and hang to dry.
What’s not to like about them? Well, you may not like looking like a hobbit, but these shoes are certainly no uglier than the sandals, crocs, and basketball shoes that many people wear! In fact, you may find yourself the center of attention — people *will* ask you what is on your feet!
You can order them on Amazon
UPDATE: check out this great article from RKC Mark Cheng on the Vibram Five Fingers shoe, and why you should not settle for sub-optimal training (i.e., cheating nature).