There comes a time in training for an event that you think to yourself, “Wow, I can never run that mileage that I’m supposed to run during training!” Then, there’s that pivotal moment when you realize that not only have you done the training, but you’re faster and stronger than before. That’s the beautiful thing about running. You only get out of it what you put into it. So when that moment comes that you realize you’re a BAMF, (I just learned what BAMF means) celebrate your strength and say, “Hey Jack! Hey, you’re gonna do this race boys.” On a side note, I’ve been watching WAY too much “Duck Dynasty.” Have y’all ever watched that show? I think I’m slowly turning into Uncle Si.
This coming weekend, Mike and I are doing the Foot Traffic Holiday Half Marathon in downtown Portland. I am still putting my costume together. I’m thinking tacky Christmas underwear over my tights with a Christmas turtleneck. At the very least, anyway. Now usually, I am content to have a goal of just finishing the race, but for some reason Mike and I both decided to actually go for a PR. My goal time is 1:45 or around an 8:00 min/mile pace, and Mike’s is 1:30 which is about a 6:45 min/mile pace. Yes, he’s fast!
My husband was hit by a car in April of this year, and ever since then, he has had a zest for life that is difficult to keep up with. Ok, I’m totally exhausted. He has always been athletic, but I’ve never seen someone so determined to recover from an injury. He was obsessive about his rehab and has carried that over to his training for the Portland Triathlon in October, (hit by a car and 6 months later racing again) Run Like Hell 10K, and the upcoming Holiday Half Marathon on Dec. 16. Needless to say, his energy is contagious and I decided to actually try to run faster too.
We found a half marathon training program that was labelled intermediate, but if you ask me, it’s harder than that. I still have this ingrained fear of running more than 2 days in a row due to my history of injuries over the last 15 years give or take. I now realize that I can run more than two days in a row, or even three or four, without getting injured due to my barefoot running and veggie fuel. And I’m a BAMF. So I’ve been running 30+ miles per week for the last several weeks, which is more mileage than I’ve ever logged during back to back weeks consistently. That may not sound like much to some, but to me, it’s still not even real.
For fueling runs, I typically use Clif Shot Gels, which have never done me wrong. But, they may not be as right as I’d like them to be. I’m getting picky now! All gels in general are pretty sugary, and so even the ones without caffeine can leave me feeling a little jittery at times. I’ve already known some about the benefits of adding super foods to the diet including spirulina and chlorella, two forms of algae, as I already use Catie’s Greens. Anyway, I was snooping around the Twitter, and I kept seeing posts about bits and Energy Bits and #PoweredByBits. I was curious, so I checked out their website. I will go into much greater detail on a later post, but the Energy Bits are basically pure, compacted spirulina. Obviously, an all natural, plant protein superfood magical tablet. Sold. I talked with one of their ambassadors, Ray Jackson @RayRunsLong who is an ultra runner, and was convinced when he told me they could fuel his long runs. So long story short, I ordered a bag and off I went. I will officially review Energy Bits later when I’ve logged more miles with them, but these things are great so far.
So that pivotal moment, the one when I realized that I am going to meet my goal time this weekend, was last night when I ran 8 miles after eating 20 or so Energy Bits. After skiing 3 hours in the morning. Man, I felt good! So I think I will use the Bits this weekend when I fuel up before the race vs. my usual Clif Gel. It’s a little scary, but I’m going to take the risk based on how I’ve been feeling while using them. Just a pure, happy energy during running.
In the meantime, a QUESTION FOR YOU! WHAT DO YOU USE FOR FUEL, and WOULD YOU EVER TRY ENERGY BITS?
Reason #176 why I’m a vegetarian: The food is heaven. Opening the mind to new possibilities, new ingredients, and discovering the palate are just some of the side effects of vegetarianism. This recipe does not have pictures because of course, I devoured everything before I thought to take one. I’m still new at the blogging thing, so I don’t think about these things right away! Anyway, this is one of the best tasting things ever. EVER. So it’s worth a shot even if you can’t see what it looks like 🙂 I just had to write it down for everyone!
1/4 cup chopped onion
1 clove of garlic
1/8 cup of chopped green pepper
nutritional yeast (we love the stuff so we usually toss in a bunch)
smoke seasoning (we get this at Trader Joe’s, any smoky flavor seasoning would work)
2 tbsp blackstrap molasses
1 tbsp soy sauce (we use low sodium)
1/2 cup Daiya mozzarella “cheese”
1/4 cup lentils
3/4 cup quinoa
1-2 tbsp Sriracha Chili Sauce
salt and pepper to taste
optional sun flower seeds for extra flava
1. Bring 2 cups of water to a boil with the lentils and quinoa, simmer until all the water is gone, about 15 minutes.
2. Meanwhile, toss a little bit of olive oil in a pan, heat it up. Toss in the onions, cook until translucent, then add the garlic and green pepper. Cook for a few minutes, then remove from heat.
3. Once the lentils, quinoa, garlic, green pepper and onion are cooked, toss them in a large bowl with the other remaining ingredients. Mix well.
The original plan was to make burgers out of this recipe by forming them into patties and cooking on the stove top on our griddle. The problem was, it was SO good, that we couldn’t even wait to do that. Instead, we just put the stuff in bowls and mowed it down. Another option would be to bake the patties in the oven at 400 degrees until it firms up a bit. If making patties, I would suggest adding a flax seed egg as a binder.
I’m obviously not a food blogger, so forgive my amateur recipe writing skills, but this was simply too good not to share. This recipe probably would serve 3-4 people easily, but of course Mike and I ate all of it, just the two of us. Things never change, this girl likes to eat. Now, I just eat the good stuff! This recipe is packed with complete protein thanks to the quinoa and nutritional yeast, tons of fiber via the lentils, and a whole lot of love thanks to Mike’s killer cooking.
This time of year in Portland, OR is infamous for forcing one to question their own sanity for choosing to live in this place. This place where it rains ALL THE TIME. When the interstates are flooded and cars are stalling out due to high water in a place like this, you KNOW it’s seriously pouring outside. Apparently, the Pineapple Express from Hawaii is here, and it’s also wreaking havoc in Northern Cali. The Pineapple Express might sound like a happy little train with pineapples and tropical joy, but it’s actually the monsoon that’s beating on my windows and convincing my two little dogs that they should stay inside instead of ducking their head into the wind and rain to go out and poop.
Unfortunately, the ugly Pineapple also wreaked havoc on some big races in California over the weekend. The California International Marathon in Sacramento looked like a scene from the movie 2012, and the North Face Endurance Challenge was cancelled on Sunday after Saturday’s 50 milers got pummeled by the storm. http://instagram.com/p/Sv_wFIl8oY/
Miraculously, on Sunday morning in Portland, the clouds lifted and the sun shined brightly on all of us Jingle Bell Runners. It was predicted that we were going to be destroyed by heavy rains, but instead it was quite the opposite. The big orange ball in the sky was nearly alien as it pushed its head through the clouds and we all stared at it bewildered and blinded as we tried to find our place in the lineup. Dumb and blinking like crazy, I asked someone, “Where in the heck do the runners go?”
“Left!” he said, looking to the right. Finally, I think we got lined up in the correct spot, where other runners were waiting for the gun.
The Jingle Bell Run is a nationwide event that benefits the Arthritis Foundation and is a wonderful fundraiser. At our event, there was even a costume contest before the race which Mike and I of course, took very seriously. I raided the thrift stores and found the perfect Mrs. Claus and Santa outfits. Mike and I decided not to race this one, but instead run with friends, which made our costumes even more fun to parade around in. We were also able to meet up with the Portland Barefoot Runners before the race, and they were hysterical as always. The chapter president’s husband was wearing women’s red lingerie with jingle bells on his ta tas, making him the unofficial winner of the BEST costume at the entire event.
Also, our wonderful co-worker Becky was there with her husband Shane and their cute little elf, Bella. Bella won the cutest elf award, that’s for sure. Becky had on a killer christmas sweater, and Shane was Buddy the Elf. I LOVE BUDDY THE ELF! They are great runners, and Bella is surely going to be a runner herself! She loves to be in the stroller in the fresh air, and apparently sings along as Shane and Becky run. CUTE!
Our friends Ellen and Nate decided to run, and it was Ellen’s first race. It was very exciting to be able to run with them for Ellen’s first 5K! Nate and Ellen made it clear that they were not planning on running with Mike and I and that we could go on ahead, but we had other plans. We decided to force them to run with us, even though we were embarrassing as Santa and Mrs. Claus. Ellen’s goal was primarily to run the entire race and secondly to come in under 35 minutes, a great goal for her first race. I had my Garmin watch and knew that if we kept at least an 11 minute/mi pace we would come in under 35 minutes.
Before the gun, I took off my Xero Shoes/huaraches and prepared for my very first totally barefoot race. The ground was pretty cold, so I tried to dance around in place and ignore all the open mouthed stares. Surely, they must have just been admiring my green and red painted toe nails. They were sparkly.
The gun went off and slowly we started to ease forward toward the starting line where we got held for the second wave. Finally, we crossed the timing mat and off we went through the streets of Portland, the alien sun pressing on our shoulders. The streets of Portland are ROUGH! It took me about a half a mile to really get used to the feeling of the chewed up asphalt streets. We started out just a little slower than our goal pace, so after getting the ok from Ellen, we quickened our steps and quickly got down to 11 minutes. The race was out and back, so it wasn’t too long before we started seeing the speedsters heading back towards the finish line. It was really exhilarating to see everyone go by! I got to see a couple of the barefooters flying by, light and nimble.
Finally, we started the ascent up the bridge to the turnaround spot. Halfway already!! And Ellen was looking great with Nate by her side. While the hill on the bridge didn’t bother me, the bridge surface was really rough! That was the main area where I noticed my feet. Ouch, my feet were a little tender at that point. I found some relief however, when I began running on the white lines of the road. We turned around and headed back down the bridge, breathing a sigh of relief that we were halfway done. I was secretly hoping that Ellen wasn’t paying attention to the Negative Nancy next to us complaining about how we were only halfway and she’d never make it to the finish. Our glasses were half full, whereas hers was apparently half empty.
On our way back to the finish line, we had the chance to see all the walkers who were more dressed up in costume than the runners. They were so entertaining! To top it all off, Mike was literally yelling “HO HO HO!!!” the entire way back with Mrs. Claus at his side cracking up, asking the childrens what they wanted for Christmas. I had a lot of pointing and staring at my feet too! All of the sudden, we rounded the corner onto the riverfront, and we were about a half a mile from the finish line. As the finish line loomed into view, I saw Ellen put her head down and get ready to dig in for the finish. She looked determined.
We all charged across the finish line at what turned out to be about 34:55, 5 seconds to spare for her 35 minute goal. We were all so excited! I had such a good time running that race with Nate and Ellen, because I loved seeing the pure grit and strength from Ellen as she powered through the race. Afterward, she looked like pure joy as she told the barefooters her time and that she was able to run the WHOLE RACE! She was so proud, and it was delightful to see her glowing face after she crossed the finish for the first time. Mike and I could have tried for a new PR, but I truly think we had a much better time seeing the results of Ellen’s hard work after completing the Couch to 5K program. So while the costumes were fun, the highlight of the race was seeing a new runner spread her wings, so to speak. So Ellen, welcome to health, welcome to your new-found strength, and welcome to your new status. You’re a runner!
Running this race barefoot was also significant for me and my cause to promote barefoot running. I was told in my early twenties that I had decreased space in my right hip as seen on XRAY, possibly indicating early onset osteoarthritis. This, I was told, may lead to the need for a hip replacement at a young age. Afterall, I had a leg length discrepancy, the right leg was just going to take more stress and that’s it and that’s all. At the time, of course, I was trying to run in the most supportive shoes on the market, leading to higher impact on the ground with my right heel as my foot searched for the hard surface, leading to more hip pain and inflammation. My light, low impact barefoot running style has eradicated any trace of hip pain, knee pain, etc. Welcome to a stronger body and a peaceful mind, as the foot just barely kisses the ground while traveling forward. Along with healthy, plant based eating, barefoot running may just be the key to maintaining a healthy weight and building lower extremity strength, thereby reducing stress on joints. Reducing the stress will decrease inflammation and deterioration of the joint space, greatly reducing the number of osteoarthritis cases. So for me, the Jingle Bell Run for the Arthritis Foundation was my chance to demonstrate to others that they have other options besides the most expensive shoes on the market and custom orthotics. I know that if I had seen other folks running races barefoot back when I was arthritic, I would have done my homework sooner. Luckily, we had a great turnout from the Portland Barefoot Runners, so there were several examples of healthy, barefoot runners.
Next race will be Portland Holiday Half Marathon!! Stay tuned for more holiday costume madness. Hopefully the Portland Monsoon will take a hiatus again for the Holiday Half and our orange, spherical alien friend will come back to join us. For an hour or two anyway.
Yesterday I got my new Vivobarefoot Achilles in the mail, and I was so excited to run in them for the first time today. I went skiing all day at Mt. Hood, so I knew I would only go a short distance, but couldn’t resist taking them out for a test drive. By the way, Mt. Hood Meadows was off the hook! Great new snow today, had a great time with Mike and Kyle.
The Achilles are a little odd looking 🙂 But that’s never stopped me before, so I took them out for a short 1 mile run because my legs were a little sore from skiing. I think their appearance is already growing on me and I really like the strapping system.
I will do a full review on the Achilles after I put some more mileage, but here are my initial thoughts: My left foot took issue with the plastic betwixt (I love the word betwixt and will use it at any opportunity) the toes, and I might have even developed a little blister on my left middle toe if I’d gone further. This was an issue for some other reviewers as well. I do think one could get used to this if devoted to running in them. Other than that, my left foot was so happy and free in the Achilles!
My right foot had an entirely different issue. My right foot has questionable anatomy, possibly even a little abnormal. Yes, I will admit I’m abnormal. I have an extremely large space between my big toe and my middle toe. Seriously, I could fit another big toe in that space. When I was in high school, my friend’s mom was convinced that I’d lost a toe, and she had to resort to slowly counting my toes to be sure that I had all my appendages. Anyway, the result of this deformity is that my right middle toe was like a misbehaving child in my new Achilles. My middle toe kept jumping out of its little plastic cage and trying to wander away. This was really a problem, especially at the beginning of the run, but seemed to get better somehow. Time will tell if this is really a problem for me, my wild ass middle toe. I wonder if it was because I had my foot crammed in a ski boot the entire day and the toe couldn’t be restrained any longer? Run free middle toe. Other than this issue, I know that running in them would have been pure bliss.
I am currently reading Barefoot Ken Bob’s Book, Barefoot Running, Step by Step, and I highly recommend it. Barefoot Ken Bob was one of the first people that I’d heard of as a barefoot runner, and that he was the master, the guru, THE MAN. I’d checked out his website several times, and all I really remember from that was that every other line he was saying, “Bend your knees!” I didn’t really appreciate this though, until I started reading his book.
Ken Bob has been running barefoot his entire life, mostly out of necessity, due to his sensitivities running in shoes. Because he has been running for so long barefoot, and because he is THE MAN, he really has some of the best words of wisdom on barefoot running out there. If you haven’t checked out his website or his book, PLEASE do it.
This weekend, I went for a long run on the Wildwood Trail, my home away from home. I went solo because Mike went surfing, and decided I would try some COLD barefoot trail running. It was about 37 degrees when I started, so I knew I would have some cold feet if I didn’t warm up first. I was wearing my VFF Spyridons for the first 9 miles, then took them off for the last 5+ miles for some sweet sole time on the trail. During the time that I was wearing my Spyridons, I really tried to think about this bent knee deal. I know that I always bend my knees when I land, but I get the feeling that it’s not ENOUGH. So I really got into this, and even thought about the image that Ken Bob uses with his landing, which is this: Your forefoot should swoop into the ground like an airplane coming in for landing. What? Yes, that’s right, turn your foot into an airplane. The point is, if the knee is bent enough, this is quite easy to do. Sure enough, I was really exaggerating this knee bend on landing, and I started feeling like an airplane. And my legs started spinning underneath me like I was riding a bicycle. It was nearly effortless! It’s funny that I’m using all these other forms of transportation to describe how it felt to run, but honestly, it still shocks me that running can be this easy. That it can be this rewarding and feel this good.
Going downhill, on level ground and slight uphill did actually feel effortless. Going up steep hills on the other hand, I don’t think I’ve quite mastered the bent knee there. Since I used to be a booty runner, I still have that tendency to bend at the waist when going uphill. I’m constantly reminding myself to tuck my butt and lean my whole body into the hill, not just my upper half. Going downhills, I was FLYING. I decided to relax into the downhill more than ever and really let the knees bend, giving into gravity instead of resisting it. It was fantastic, and I felt more confident than I ever have. I didn’t slip as much in the mud either, because I wasn’t resisting, I was just going with it.
I ran the last 5+ miles barefoot on the trail, which was wildly entertaining. That is my longest barefoot trail run so far, and you can bet I’ll be doing a lot more of it. There is simply no other feeling or connection like barefoot trail running. The pine cones, sticks, leaves, and mud that come in contact with the feet is something that you never feel otherwise. I never realized how much I was depriving myself by keeping my feet cast away in sloppy, soggy, wet shoes and socks before.
However, I forget that I am still very much the minority among runners and hikers, especially when I run into people like the Tracksuit Poodle Man. Tracksuit Poodle Man is a regular on WW Trail, but this was the first time I’ve seen him when I was totally barefoot. In case you’re wondering, TPM has two standard white poodles that he dresses head to toe in shiny track suits. I’m laughing out loud just thinking about them!! They’re always perfectly groomed little boogers, so they stick out quite a bit in the muddy wilderness with their prim and proper outfits. He’s one of my favorite characters though, so as I was running towards him, I said my usual, “Hi, how are you?” while trying not to crack up.
He looked like he might be sick as he was staring at my bare feet. “Looks like you forgot something at home,” he growled, still looking vomitous. Well, I suppose not everyone is a fan of us barefooters. But then again, when looking at me versus TPM, an outsider would probably say we are both a little odd.
What is up with the gravel though? I suppose they’re trying to prevent erosion, so they lay down gravel along sections of the trail. This does not help the barefooters’ image (we all know image is the most important thing right?) because as I was running past the fellow hikers on the trail, I would frequently get the question, “Barefoot eh? How’s that?”
If it happened to be on a gravel section, which happened a few times, I would grit my teeth and say a little too loudly, “It’s GREAT! BEST DAY OF MY LIFE!” Under my breath, I was cursing the gravel. I have to admit though, the gravel was serving a purpose other than supposedly preventing erosion. It was preparing my feet for this weekend, The Jingle Bell Run in downtown Portland!! In case you haven’t seen the roads in downtown Portland, they appear to be eaten, chewed up, spit out and pooped on. Hopefully not pooped on. But seriously, those are the roughest asphalt roads I have ever seen/felt in my life. During the Portland Marathon, the rough roads taunted me when my mental strength started to waver. And I was wearing my VFFs. This weekend though, no sir, I’ll be barefoot!
This race benefits the Arthritis Foundation. I happen to firmly believe that my barefoot running prevents me from having early onset osteoarthritis, so I will definitely be barefoot. I will also be Mrs. Claus and Mike will be Santa! I did lots of thrift store shopping today, here is a sneak peek of my costume. Full body Mrs. Claus shots to come, but only after the race. She’s killer. One thing’s for sure, this Mrs. Claus will be bent knee barefootin’ through the streets of Portland this weekend!
A few months ago, my sister innocently posted a link on my Facebook page that talked about sustainable living and an eco-village in Costa Rica where the kind folks live in tree houses. With one click to that page, my sister had created a monster. Mike has been talking about moving to Costa Rica ever since I met him, so one mention of this place, and he was in the other room packing. Here is a link to the photo gallery of the original village we liked, called Finca Bella Vista. How can you resist? A sustainable eco-village where we can raise our kids off the land and have fresh fruits and vegetables year round? A simpler, more fulfilling existence where we can tread lightly on the earth and possibly play with monkeys? Yes please!
Then, we found another village that seemed to be a bit closer to the ocean, which is necessary for Mike to be able to surf. This village was called Osa Mountain Village, and the entire property is a giant, living, growing salad. Want a mango? Walk out your door and eat it. Just one problem: After researching for a few weeks, I discovered that it would take up to four years to obtain a physical therapy license in Costa Rica, and maybe longer to obtain citizenship to work there. Crap. Then, I had another glimmer of hope when I saw that you can start a business at Osa Mountain Village, and they needed a Pilates studio. Great! I’ve taken a handful of classes at my gym, I like Pilates! I could just own a Pilates studio. Again, unfortunately, Costa Rican law makes it nearly impossible to work as a foreigner in their country, so we reluctantly gave up our Costa Rican dream.
This ridiculous story does have a point. As crazy as it sounds, this was the beginning of my journey to Pilates. The Costa Rican dream made me realize that while I probably can’t and shouldn’t move to Costa Rica, perhaps I should do something for myself here in the ol’ US of A to enrich my life. I began researching Pilates, and I found the STOTT method of Pilates, which happens to have a rehab certification for physical therapists. Of course, I live in Portland, which happens to be the home of Pacific NW Pilates, the Harvard of STOTT Pilates training. I decided that before I embark upon the journey to rehab certification, I should probably start actually practicing Pilates. I remembered driving by Poise Studio in Beaverton and began checking out the website. Poise is a boutique studio located in a funky, old house in Beaverton where they have Pilates, yoga, belly dancing, and other special series. I discovered they actually practiced the STOTT method there, and so I quickly signed up for my first “Intro” class the following week.
My “Intro” class was enlightening. Jacki was my instructor, and I was actually the only person taking the class that day, which was to be followed by the regular evening Mat Pilates class. What I immediately noticed was how small the classrooms are, creating an intimate and focused atmosphere. Jacki and I got to talking and I found out that she is actually a physical therapy student at Pacific University, what are the chances? I was excited to find out this information, because I realized that this person has a strong background in anatomy and the way the body moves. The evening class followed with about 4 other people that night, and Jacki made sure that I was comfortable and she provided necessary tactile cues when I flopped awkwardly into different positions. Jacki is a wonderful instructor, evidenced by the group of folks that show up to her evening classes religiously. She is soft spoken, has a familiar order to her classes that make them seem homey, and yet she still manages to teach me something new each class I take with her.
And then, I met Alli Breen. Alli can only be described as the most passionate and meticulous Pilates and fitness instructor I’ve ever come across. In addition to teaching Pilates, she is also a Pilates Fusion instructor and wellness expert. Her journey to health is an inspiring one, which can be seen on her new website, Today Is Your Tomorrow. She also has a podcast which is super fun to listen to! While I don’t know all the details, I know that she is a vegan and she has lost quite a bit of weight over the past couple of years. Here is a picture I found on her website that gives one an idea of just how far she’s come.
One of her star students, Jillian, said the other day during our advanced mat pilates course, “When people tell me Pilates is easy, I tell them they’re not doing it right and they’d better train with Alli.” This is true, you will never have an “easy” class if Alli’s teaching it. There are many a time when I have found myself zoning out and thinking about something else, only to be quickly snapped out of it by Alli’s wrath.
“LEIGH! FIX YOUR SHOULDERS! What are you doing with your ribs? Your knees! YOU KNOW BETTER!” Oops! Haha, I just laugh and fix my form. Afterall, I want to have near perfect form, if a long term goal of mine is to teach Pilates to my patients. I’ve learned that form, awareness, activation of core musculature, and breathing is key to one’s success in Pilates. Since balance is also a key concept in Pilates, it’s likely that you’ll fall on your face eventually if you make a habit of snoozing in class. Because we don’t typically use weights in Pilates, it is important that movements are purposeful to effectively use your own body weight to develop strength and grace during transitions.
In the 3 months that I’ve been taking Pilates at Poise, Alli and Jacki have really helped me with these concepts not only in class, but in life in general. Thanks to the mental focus and increased core strength, I’ve been able to carry my new body awareness over to running. One of my favorite things to do is take the 9:00 AM Pilates class with Alli and follow that with a long training run on a Saturday. I have had some of my best runs after this, because my core muscles and lateral hips are already activated, providing the perfect foundation for my running posture.
A common misconception about running is that movement is only occurring in the sagittal plane or forward and backward, but mostly forward of course :). However, running is truly a multidirectional movement, as the trunk must rotate as we jump from one leg to the other, and the pelvis needs to be stabilized to avoid too much rotation and lateral tilt. For these reasons, it is vitally important that runners have a strengthening program that focuses on core strength to include the lateral muscles of the hips.
I have known this for most of my life thanks to my marathon mama, so I have been regularly going to a gym ever since the dreaded gray sweatpants day. My gym routine has evolved greatly over the years however, going from using mostly machines, to free weights to mostly my own body weight. I used the Bosu, the stability ball, a decline ab bench, maybe one set of dumbbells, and an exercise mat at the gym and had a fantastic routine if I may say so myself. I was going to Bally’s in Beaverton, which had a giant core workout area, and I regularly had it to myself or shared it with the trainers. It was HUGE! Then, tragically, Bally’s was taken over by LA Fitness and they quickly closed our gym. We were shuffled over to a pre-existing LA Fitness in Beaverton, which became overcrowded with both the original LA Fitness members plus the Bally’s folks. The worst part about this new meat market, er, gym, aside from the excessive grunting, and talk of biceps and protein shakes was the “core” area. The “core” area was a narrow corridor with way too much equipment that might make you claustrophobic with a meer glance. As I walked up to the front desk on my first day there, I tried to ignore the stares and grunts from the meat gallery. What is it about certain gyms?? They all have a different vibe. Anyway, once at the front desk, I asked, “Is this your only area for core/body weight workouts?”
“What do you mean? We have a great core area with stability balls, mats and mirrors! And did you see all of our machines? I can give you a tutorial if you’d like!” While this guy was obviously enthusiastic about his job, he didn’t really get it. The trainers on the other hand, shared my exasperation with the limited amount of space to do body weight exercises. I heard them complain continuously about the space issue, which got worse as they put old equipment in the corridor, crowding it further. Needless to say, after I began Pilates, I quit going to the gym. I quit because I obviously was unhappy with the gym, but I wanted to do an experiment. Could Pilates be enough? Could I continue to run injury free with just Pilates?
The answer surprises me. Not only am I continuing to run injury free, I’d venture to say that I’m running stronger than ever. I’m practicing Pilates 2-3 times per week in addition to running and eating well, and my core and hips feel and look healthier than ever. Another bonus was that I lost the pesky 3-4 pounds that I couldn’t seem to shed, no matter how I altered my gym routine. I’m noticing the biggest difference in the way my legs look and feel. They’re much lighter as I’m running, and I’m starting to appreciate the way they look! I suppose we all have our trouble spots that we have a hard time accepting, but with Pilates and a new appreciation for the way my body moves, I have more confidence than I’ve ever had. A positive body image is so important for overall health and wellbeing, and I believe I have achieved that after searching since my awkward teen years. The body change is evident to me in the following photos. The first image is from Eugene Marathon in April 2012, when I was at least 4 pounds heavier. The second image is from Portland Marathon in October 2012, after I’d been practicing Pilates for a couple of months:
At least I was smiling!!
While running these days, I also notice my mental focus is unwavering. Today, my husband and I decided to go on a 12 mile trail run in Forest Park. It was a moody, Portland day, but markedly better weather than yesterday when it poured most of the day. There is a giant, long hill in Forest Park that my homegirl, Christy, and I are not a fan of. Mike, on the other hand, practically lusts after this hill. There’s something wrong with him, he really enjoys sprinting up hills. Ever since he was hit by a car in April, he has had this unbelievable zest for life and is on a quest to be a FAST runner and triathlete. We are running the Holiday Half Marathon on December 16th, and he has a goal time of 1:30, which I’m pretty sure he will destroy. It’s a beautiful thing, really. Anyway, today when running up the dreaded hill, I honestly felt great. Sometimes, I felt like I could even hear Alli, “Don’t you quit!” My focus was on point, and my form was precise and purposeful as I took each switchback up the beast. As I was applauding my mental stamina thanks to Pilates, I was simulataneously questioning my husband’s mental stability. A few minutes before, at the bottom of the hill, Mike flew past me foaming at the mouth.
“I’LL SEE YOU AT THE TOP!!!” he shrieked with his head thrown back and a wild ass look in his eyes. He was like a rabid dog being released from its cage, devouring the hill with a satisfaction of which no sane human would be capable. I got to the top of the first switchback, and he was gone. Already flying up beyond where I could see. What the hell? I got to the top of the hill, which was our designated meeting spot, and all I saw was Mike’s water bottle sitting on the picnic table. I calmly waited, unsure if Mike was going to pop out of the trees. Was he puking from sprinting up the hill? Peeing? Pooping? Anything is possible. Just when I was about to start searching, he tore up the fire lane where I was standing. Oh. Since he apparently didn’t get enough hill from tackling the beast, he decided to go run the firelane hill too, just for kicks. “THAT WAS GREAT!!” Oh good lord.
I truly do believe that Pilates and running go together like PB&J. Pilates is the perfect strengthening routine for runners because of the emphasis on mental awareness/focus and activating the core via flexion, extension,lateral, and rotatory movements. Poise Studio is a wonderful place that seems to embody the Pilates movement and teachings. The fantastic instructors there really make a difference. I would encourage others to seek out a Pilates studio with educated instructors who are certified in the STOTT method. I promise, if you have a great instructor, Pilates definitely could never be easy. And even if we never make it to Costa Rica, at least I found Pilates! But I still want to live in a treehouse…
It’s no secret who the better cook in this family is. If we want to eat a really good meal, Mike’s in the kitchen. I can also make a really good meal, but it will probably take twice as long (I’m a perfectionist, I can’t help it!) and I have to follow a recipe exactly. If we don’t have an ingredient in the recipe, I may or may not break out in hives. Ok, it’s not that bad! Maybe.
Mike’s been making these amazing vegan energy bars, and I snack on them obsessively. It’s a good thing they’re great for you! He’s eats them on long runs and never has any GI upset. This weekend, he did a 15 mile trail run fueled by these energy bars without any crashes or trots. You don’t want the trots. I personally have not tried this particular recipe out on the trail before, but I’ve tried other variations without any trouble. Here’s the recipe, I just have to share it! Sorry about the picture, this was actually the very last energy bar of the batch. I was able to snap a picture before devouring the delectable little guy.
Mike’s Vegan Energy Bar
1 can pinto beans, drained and rinsed
1/4 cup peanut butter
1/8 cup flax seed meal
1/4 cup honey (not vegan, please use raw agave nectar for vegan or real maple syrup)
a few shakes of cinnamon (again this is Mike, not me)
1 cup whole grain oats
a shake of nutmeg
3/4 cup veggie protein powder (we use chocolate MRM from Whole Foods)
1/4 cup dried cherries (we used Craisin cherry flavor this time)
1/4 cup sunflower seeds
Suggested add ins that he’s used before but not this time: chia seeds, pure cocoa, vanilla extract, instant coffee (Wheee!) coconut, other nuts, chocolate chips or carob chips. Carob is yum yum.
1. Pre-heat oven to 350 degrees, grease down a cookie sheet with coconut oil or other oil of your preference.
2. Toss the beans, peanut butter, flax seed, banana, honey (or agave/maple), cinnamon, nutmeg into a food processor. Process until smooth.
3. Add in the oats, veggie protein powder, cherries, sunflower seeds and other suggested add ins, pulse until it makes you happy. Mike would like you to feel the love.
4. Take out all that goodness from the processor, spread it on the cookie sheet using a spoon if you’d like, and even everything out.
5. Bake for about 25 minutes total. Mike suggests taking it out at 15 minutes, cutting it up a bit and flipping it to bake both sides. After it’s done, let it cool then cut into bite size pieces of your preference.
6. Congratulations, you have gooey goodness to fuel you for miles.
Portland fall/winter weather has officially arrived, bringing with it a sense of calm, stillness, and quiet solitude. Yes, it’s cold as hell, but with cozy cold weather running gear, lots of blinky things and a trusty head lamp, the exploring doesn’t stop when the darkness descends upon us. Just to be clear, the darkness descends upon us in this part of the country around 4:00 PM in the winter time.
It’s also that time of year when the running questions shift from, “What if you step on broken glass/needles/ebola virus/poop” to, “Don’t you get cold, what if your toes freeze off your foot, can you really wear VFF’s in snow?”
Earlier this year in March, Portland got a light dusting of snow, resulting in a couple of inches sticking to the ground at higher elevations. I decided to take the Prius up to Forest Park and run a nice 18 mile training run through the mud and snow in preparation for the Eugene Marathon. I bundled myself up, strapped on my Injinji socks and Vibram Bikilas, and set off down the Birch Trail to connect to Wildwood. I got about 30 seconds into the snow and muck, and decided this was a dumb idea. My toes were already numb and uncomfortable and I was COLD! While I was used to running in the cold mud in Forest Park, I’d never added snow to the equation.
Well, I take that back. There was one time when I was visiting my in-laws just outside of Boston in December, 2010 when I ran in the snow in my Vibram TrekSports. But that was when I was just starting this journey, and I could run only about 30 minutes at a time. The snow was just perfect there too, a cute, soft little squeak as I gently caressed the surface and sunk down just a little. It was more like running on hard packed sand, a perfect running surface.
Back to the slop fest in Forest Park last March. The running surface I was dealing with that day was nothing like the perfect, white, flawless festival beneath my feet in Boston. We’re talking muck and snow up to my ankles with every frosty step. Yep, 18 miles to go. Something told me to keep going, but I was honestly thinking that I might have black, frost-bitten nubs for feet by the end of this. Surprisingly, about 5 minutes after starting, my feet sprang to life. Hello again feet! They nearly felt alien, as I slowly became aware of each little appendage reaching out and gripping the rocks and roots as they normally do. “Don’t worry mom, we’re fine!” That’s what I imagined they were saying as they yawned back to life.
That 18 mile training run is to date, one of the best runs I’ve ever had. The snow no longer strangled my foot with each step. Instead, it became a welcome houseguest in Forest Park, decorating the trees and logs, adding beauty and diversity to the normally green trail. Remember the joy of jumping in puddles? I came up with a new word that day, “smuddles” which is a snow and mud puddle. I know, I’m a total cheeseball. The people on the trail that day were few, but they were also some of the most fun, outrageous folks I’ve seen. “GREAT DAY FOR A RUN!!” one man shouted, throwing his head back and laughing hysterically. “It’s so beautiful!!” said a sweet lady with a dog that was covered in mud and snow as he bounded along.
That day was truly an awakening, because I realized that running barefoot or in VFF’s (or any other minimalist shoes) probably didn’t have many limits. If I can run in snow/slush for 18 miles and keep all 10 of my toes toasty warm, anything is possible.
Fast forward to the first cold snap this season. Now, I consider myself somewhat of an expert minimalist footwear runner, and an amateur barefoot runner. The best way I’ve found to ward off those feelings of anxiety about your feet hitting the cold ground is to start with the shoes on. Whatever your preferred footwear, (mine are my VFF SeeYas or my new Invisible Shoes) run with these on for about the first 0.5 mile, then go ahead and take them off and carry them along as “hand weights.” Your feet should be sufficiently warm by this time to go ahead and go bare. To date, I’m up to 7 barefoot miles on pavement without any discomfort. I still feel amateur however because I’m not great on rougher surfaces like trails, woodchip paths, and especially gravel. So my new goal is to build up the soles of my feet in order to be comfortable running barefoot on any surface. Sounds easy, right? Well, not so much when you live in the suburbs with lots of buttery smooth sidewalks to run on.
However, it just so happens that I live about one mile away from the World Nike Campus. That’s right, the nucleus, the brain, the empire of Nike is spittin’ distance from my doorstep. Nike’s campus is nothing short of beautiful, with it’s glittery, shiny buildings, duck ponds, waterfalls, and other man-made marvels. Fortunately for me, Nike has a beautiful woodchip trail winding through it that’s at least a couple of miles long. They also have a brand spankin’ new path that winds through the woods behind me that is a fine gravel surface. Unfortunately for Nike, they have a wannabe barefooter that frequently trespasses on their pretty little trails barefoot, wearing running sandals, or Vibram Five Fingers. Muahahahaha…. You see, they put these little signs up that nonchalantly say, “Use for Nike Employees Only.” So even though they have these wonderful trails, they are supposedly to be used only by Nike employees? Nah, seems like all of the community should be able to use them. Afterall, they’re so awesome! Right?
So the other day, on my second or third run out in my new Invisible Shoes huaraches, I decided that I was going to run over to Nike and try them out on the wood chip trail. I’ve never actually been stopped by a security guard on the campus, so I didn’t think anything of it when I turned into the waterfall entrance and ran past the barriers. “M’am? I need to see your Nike employee ID please?” Huh? A very serious looking security guard was looking me up and down, but mostly down at my naked feet in my Invisible Shoes.
“Um, I don’t have that.” I said, trying to keep a straight face although a smile was creeping up before I could stop it.
“What in the heck are you wearing?” He managed, before beginning to laugh himself.
“Huaraches!” I said proudly, working on my pronunciation. “They’re running sandals.” It was quite obvious at this point that I didn’t work for Nike.
“Well I’ve never seen those before! I’m sorry, but I can’t let you in.”
“Ok thanks anyway!!” I tried to say cheerfully.
“Be careful in those,” he said, sounding genuinely concerned for both my safety and my mental state.
I happily ran off back toward the road, and then proceeded to cut through the trees and onto the wood chip path that I knew was there. Woohoo! Success. While I don’t encourage trespassing, it’s sort of known that even though you’re supposed to be a Nike employee to run on the trail, many people in the community use it as a running trail, and I think it’s great that they’re usually pretty flexible. I suppose it was just pretty obvious that I wasn’t an employee on this particular day. I also have to admit, it’s a bit thrilling to run injury free and barefoot or almost barefoot in the lap of the running shoe giant. A giant which I consider to be the main creator and distributor of a thick, padded, heeled shoe and therefore the cause of many running injuries, including all of mine. That’s over a decade of running injured that I didn’t really need, but was manipulated by the ideals that Nike created for a profit. However, Nike probably also increased the popularity of running and fitness in general ten-fold, so you win some, you lose some. But now, as a physical therapist, I’m trying to undo a lot of the brainwashing that has been ingrained for so long. And people think I’m the nutty one! 🙂 Well, maybe I am, a little.
I was very happy that my sandals held up wonderfully on the wood chips, and the sensation of the chips brushing my toes was uplifting. So much so, that I got the courage to take my shoes off and run barefoot along the wood chips which was even more exciting. Let’s just say, I still have work to do in this department.
Last night, I had another Nike encounter. I was just finishing up a delightful 7 mile run in my new Invisible Shoes, and turned on to my street to head home. I’m really beginning to like those shoes! Again, my toes were a little cold in the beginning of my run in the 38 degree weather, but quickly warmed up. I spied the fine gravel Nike path winding through the darkness into the woods, and couldn’t resist taking my shoes off and trying another go at it. The other night, I tried this and could only manage to walk gingerly over the gravel for about 3 minutes. That stuff’s no joke, sharp little boogers digging into all the spots on my feet that don’t normally hit the ground. So I whipped off my shoes and began carefully walking over the gravel. I decided to start channeling Jessica Lee from the Barefoot Runnning movie with Michael Sandler. They say that when running over a rough surface, try to bend your knees and get low, closer to the ground. Straighten out your arms and swing them like a monkey to try to land as light as possible, increasing the surface area that is hitting the ground to try to distribute the forces coming into your feet.
So, with a burst of confidence, I began swinging my arms like the best of apes and off I went, running lightly, low to the ground through the darkness with my headlamp switched on. It was pretty dark in there, but note that I was actually only about 10 feet away from the brightly lit sidewalk, an important safety consideration. I was doing pretty well actually! I let a couple of “ooh ouch eeks” slip out as a few gravel pieces were really hitting where it hurts. Running on gravel is supposed to be one of the best surfaces for pad development though, so I was determined. I was really starting to do my best monkey impression and might’ve let out a few “ooh ooh ah ahs” when one of the hazards of cold weather running hit me. You know what I’m talking about. Snot. Yep, when it’s cold outside, let’s face it y’all, we have to let the snot fly. My husband, Mike, taught me how to blow an expert snot rocket, so I wasn’t too worried. As I monkey waddled along, I turned my head to let the snot rocket fly. I must have really been into this moment, because I didn’t even hear the head to toe dressed Nike employee or perhaps sponsored runner flying towards me to pass by. I looked up just as the snot flew, mid monkey stance, mid “ooh ooh ah ah”. My headlamp shined across his face just in time to see his horrified, confused look. What? I wondered. Oh, right. I’m barefoot running on the Nike trail, like a monkey, blowing snot rockets, while this guy is dressed to a T in his neon Nike running jacket and neon Nike shoes as he blew past me. I listened to his jacket flapping as he ran off, then started cracking up as I began to put myself in his shoes. Well, at least I was having fun!! He looked a little too uptight for a Friday night run. I was actually quite pleased that I could run like this on the gravel! Thanks Jessica Lee, for your perfect monkey running demo in the movie. I was able to do a 3 minute gravel run versus a 3 minute gravel walk from the other night.
To sum up this post, cold weather barefoot and minimalist running is possible and quite enjoyable. If you’re not having fun, it’s not worth it! Be prepared to have some cold feet during your initial warm up, but realize that as your core temperature heats up, vasodilation occurs and you will enjoy warm blood coming into your toes and feet as they work hard to capture the ground. Additionally, try playing with varied surfaces including concrete, asphault, wood chips, gravel, and best of all, natural trails to encourage pad development. Even if you’re running in shoes, the different surfaces will help to prepare your muscles for anything. Trail running will encourage lateral movements which we don’t encounter very often running on pavement. In turn, we are stronger, happier runners by increasing our strength and changing the scene every so often. And light yourself up in the dark so you can be seen!
The other day, I watched a video on YouTube called “Sh*t Barefoot Runners Say,” which I of course thought was hysterical, in case you didn’t see my Facebook status, tweet or last blog post that I put the video in. Here is the video, yet again, in case you missed it:
Apparently, the mastermind behind this video is Steve Sashen out of Boulder, CO who is CEO of the shoe company Invisible Shoes at invisibleshoes.com. Invisible shoes are also known as huaraches, or the running sandals of the Tarahumara Indians. These cute little shoes were made famous by Christopher McDougall’s earth shattering book, Born To Run. Half asleep the other morning and procrastinating on doing my patient paperwork from the day before, I decided I HAD TO HAVE a pair. Steve was so likeable in his video, I thought to myself, I want to do what this guy’s doing! So I finally ordered my very first pair of huaraches after being such a loyal Vibrams wearer for two years now.
The shoes are custom fit, so I had to send in a tracing of my foot, which I found very exciting. My very own custom shoes, we’re gettin’ fancy now. They have a video on the website that gave me step my step instructions, so I didn’t mess it up too terribly. I also decided to splurge and so I ordered a custom charm of a tribal sun to adorn my ever so beautiful Tarahumara feet. When I say splurge, I should mention that these are actually the cheapest shoes I’ve probably ever bought. $39.95 for the shoes, plus $4.50 for the ever necessary decorative pendant. I picked blue cord for the shoes and opted to have them go ahead and make them for me, tied and all. You also have a choice to buy a kit and make them on your own, but I would surely destroy them so I decided to take full advantage of the custom services.
Two days later, literally, I received my shoes in the mail. Holy hell, that was fast! I didn’t believe it was the shoes at first, because they just came in a thin envelope that weighed about as much as a few pieces of paper in there. With the help of the “Tying” section of the website, I got my laces adjusted and started wondering around in the shoes. What I immediately noticed was that I would probably have to fiddle around with the lacing a bit to get the fit just right. I realized that I probably tied them too tight, but decided to go out for a “short” run anyway.
Six miles later, I realized I should probably call it a night in my new friends, considering it was my first go round with them. I was having a blast! The laces were definitely too tight and left little indentations around my heel and top of my foot, but otherwise I didn’t even notice the straps. I was really surprised that the strap between my toes didn’t bother me at all.
As far as ground feel, you could almost feel the stems of the leaves through the soles, which are 4mm thick. Or 4mm thin, to be more accurate. Invisible Shoes does sell 6mm thick soles as well if you want a bit more protection. The ground feel was different compared to Vibrams, not necessarily in a good or bad way. The difference was that when I stepped on a stick for example, the whole sole bends a bit to form around the stick whereas when barefoot or in Vibrams, I feel my foot forming to the stick a bit more. My feet also seemed a bit wider and longer in these shoes, probably because the soles extend slightly beyond the parameter of your foot just like any sandal would. Again, I think that this was neither good or bad, but probably something that would take some getting used to.
They probably weigh about 3.2 ish oz, as Steve has on his website that a men’s size 9 weighs 3.4 oz. I wear a women’s size 6, so you get what I’m saying. They felt very light, and I felt myself running more aware, similar to the awareness when I’m barefoot running. When I’m in Vibrams, I think I tend to sleep-run a bit more because I know that I’m still protected if I hit my toe…while this is good for sleeping, it can lead to form deterioration, which of course is not good for healthy running.
I also felt the muscles in my legs and core were really activating as in barefoot while running in my new huaraches. It’s amazing how just that little tiny bit of flexible material on the VFF soles does support your foot and arches just enough to where you do not get the same strengthening benefit of being totally bare. I will say that I think these new huaraches will be a great addition to my “barefoot footwear,” which is of course, ridiculous to have as much minimalist footwear as I do!! They really did feel as if they were a part of my foot by the end of the run, which is what I was hoping for. In the beginning, they felt a bit awkward because my foot felt overall larger hitting the ground, but it didn’t take long to get in the groove. I should mention this was a road run, I’ve yet to try them on the trails. I’ll try to hit the trails with them this weekend and provide an update after that magic happens.
I felt very native and wild in my new huaraches, which was totally exciting. I considered doing a few tribal yells or maybe some dancing, but figured that would be overkill in suburbia. Of course, everyone passing was staring at me anyway. I wore my Portland Marathon Finisher shirt just to prove I was hardcore and not just some crazy banshee running around. Afterall, looks are the most important thing right? At least I looked good.
This is day two with my new huaraches, and I’m wearing them now as I sit here and write this. I spent some time loosening the straps today and they feel so much better already. I’m so excited, I think I’ll go out for another 5 mile run now. But not before I share some pictures with you! Behold, my beautiful feet and caveman huaraches. Er, please ignore the dirt/mud, I can’t ever seem to get all of it out from under my toe nails during Portland mud season. I know, I know.
SO WHAT DO YOU THINK? HAVE YOU EVER WORN HUARACHES, OR DO YOU WANT TO TRY THEM?
When I started this journey, I’m pretty sure I started a little backwards. I ended up with the best possible outcome, but that’s not to say I didn’t encounter some major speedbumps. So, I believe a cautionary tale is in order: If you think that you can go out and run the same distance barefoot or in minimalist shoes as you do in your conventional running shoes right away, you better check yourself before you wreck yourself. For real! Thanks, Ice Cube, for that throwback to the early 90’s.
First, (after I sprained my ankle again) I went out and bought a pair of Vibram Treksports. Here’s a picture of my muddy feet in them:
When I first bought them, I didn’t try to run in them right away. I’d been wearing cushioned shoes for so long, that I couldn’t even stand barefoot in my bathroom to get ready for work without pain, so I knew running in these was pretty much a death wish. I walked around most of the day in them and realized, oh, I have a pinky toe!! Apparently that appendage is actually a separate entity from the rest of the foot. It blended in for so long, I was surprised to hear it screaming at me from the ground. OUCH! You’re stretching me out! But I was excited to see that I could walk around pretty well in them despite recovering from an ankle sprain.
A couple of days later, I finally got up the nerve to go for a quick run in them. I strapped them on, and stepped onto the sidewalk feeling like an alien. Awkwardly, I began slowly running down the sidewalk. I imagine I looked something like one of these guys, this absolutely cracks me up:
That day, I ran 2 minutes in one direction away from my house, then 2 minutes the other direction away from my house, so I was never far from home in case of a disaster. I ran for a total of 4 minutes, and oddly enough, my ankle didn’t hurt. A few hours later, the calf soreness set in…
The next day, walking was a chore. I was having trouble with stairs, and thought about borrowing a cane from a patient. Over the course of the next couple of months, I slowly built up to running 3 miles, then 5 miles. My first 5 mile day, I was ecstatic. My this time, alien running was really feeling good. I was light, energetic, and best of all, no ankle pain. I felt so good, that the next day I went out and did it again, the same 5 mile route despite the lingering soreness in my calves. This is where the problem resurfaced, the problem of being both a runner and a PT. There’s that deranged runner on one shoulder shrieking, “WHEEEE!!! This is fun, do it again, again!!” And then the sensible PT on the other shoulder saying, “Come on, you know better than to do this, you’re not ready!” It seems that the runner always wins the first round.
The next day, walking was not even an option. I had successfully acquired my first too much too soon injury from minimalist running, also known as TMTS in running lingo. Retrocalcaneal bursitis, welcome to your new home in my ankle for the next few weeks. Oops, I got a little too excited and and ran two back to back 5 mile days. You see, the reason for most injuries resulting from minimalist running are due to user error. It’s not the shoe’s fault. Or your foot’s fault. It’s your own damn fault, you deranged runner. 🙂 I spent plenty of time icing the golf ball on my heel over the next couple of weeks and realized that I needed to listen to my body. Afterall, this was something brand new, and you have to respect that.
The easiest way to avoid the TMTS injuries is to take the shoes off. That’s right, nudey foot time. Strip down to your bare soles. Even if the Vibrams or other “barefoot shoes” feel like nothing on your feet compared to what you’re acquainted with, they still disguise the precious feedback coming in from the sensory nerves in your feet. Have you ever tried to find something in your purse or your pocket when you’re wearing thin liner gloves? It’s like being blind! I always end up getting frustrated and taking the things off to find my chapstick.
That being said, when we first introduce our bare feet to the ground, it’s like waking up and seeing the sun for the first time. Holy hell, that thing is bright!! We will be using muscles that have been sleeping for years in your shoes, heck I’d be sleeping too if I didn’t have anything else to do. A good rule of thumb that I’ve used when we begin running this way is this: If it hurts, acknowledge the pain and where it is. Continue running for another 10 seconds or so, and if it still hurts, head home. Preferably, stay close enough to home so that you can get there easily. More importantly, Michael Sandler, author of one of my favorite books Barefoot Running, says, “Stop barefoot running when you stop having fun.”
If we begin barefoot, we won’t get far because our soles won’t be tough enough to get the job done. If we begin in minimalist shoes, we have more chance of being injured because we will not get the sensory communication from our feet, leading to overdoing early on. Beginning barefoot for short distances allows our skin on the bottom of our feet to toughen up, while simultaneously strengthening the muscles and tendons. Strengthening the muscles and tendons gradually will facilitate the gentle tugging on the bones they are connected to, in turn strengthening those bones and preparing them for the increased weightbearing load that they were originally designed to hold. Have you ever heard that resistance training (lifting weights) can help to prevent osteoporosis? Bingo! The bones respond to the gentle tugging from the muscles and tendons by building stronger bones, resulting in a stronger overall body and increased bone density.
Now don’t misunderstand, we can begin this journey in minimalist shoes instead of totally barefoot, but know that injury/soreness is more likely, and we have to learn to rein in our deranged runner tendencies. Heck, I did it, but I’m a physical therapist who still was dumb enough to go through 2 separate but short episodes of retrocalcaneal bursitis (“WHEEEE!!!”) and some killer top of the foot pain for a week or two. While these brief discomforts were nothing compared to the chain of injuries I had before, they were still discouraging. But in my case, I really didn’t have the option to go back to shoes, so I stuck with the alien running. Lucky for me, because I’ve been totally injury free for a year and a half. All of my TMTS injuries (3) were in the first 5 months of running inVibrams and lasted 2 or 3 weeks at most. All my fault, I might add. 1. Back to back 5 mile runs in the first month or so. 2. Half marathon followed by launching into full blown marathon training the next week (top of foot pain coupled with retrocalcaneal bursitis on the other foot)
In the case of minimalist running, it’s no secret that there is a new crop of injured runners experiencing ugly things like stress fractures and the above injuries. But on the bright side, this is easy to prevent as long as we educate ourselves and retrain our bodies to run properly by giving ourselves enough time to build strength in the muscles that have been napping for a while in our cushy shoes. In my next post, I would like to go into preparation, form, and progression of barefoot/minimalist running. In the meantime, a great book to read is Michael Sandler’s Barefoot Running. The book along with the DVD, which I also highly recommend, can be found on his website, http://www.runbare.com/. Here is a picture of my copy of the DVD! It’s filled with great philosophies and instructions on form as well as preparation exercises. Also, visit Minimalist Mondays You Tube channel which is a program hosted by local PT, Sanatan Golden and local podiatrist, Dr. Ray McClanahan. They are doing a fantastic service for the community, and I will certainly reference several of their exercises next time when I talk about preparation.
In closing, here is a funny video about us barefooters: