• minimalist sandals!

    Xero Shoes - Barefoot Running Sandals

Interview with Free the Animal's Richard Nikoley on his Vibram Five Fingers

Vibram Five Fingers Classics fan Richard Nikoley shows off his black VFFs.  Richard is a health enthusiast and blogger over at his excellent site, FreeTheAnimal.com
Vibram Five Fingers Classics fan Richard Nikoley shows off his black VFFs. Richard is a health enthusiast and blogger over at his excellent site, FreeTheAnimal.com
Name:Richard Nikoley
URL:http://www.freetheanimal.com
Birthday:1961
Age:48
Regular shoe size:Approx. 9
VFF shoe size:40
Feet are:cool

What prompted you to get Vibram Five Fingers?

I came upon a blog post at Modern Forager*, now LifeSpotLight, and it was one of those times where I realized I was already an authority and didn't even know it.

So I blogged about it in a post I called: Learning to Walk. In that post, I recounted my 6 1/2 year story of walking a lot every day, how I developed foot problems, and how I finally re-taught myself to walk correctly (in spite of the shoes).

I saw the Vibrams as something I could just naturally step into, and that turned out to be the case.

What type and color Five Fingers do you have and how long have you had them?

Well, that's a funny one, because I was late to the party, and all the colors I preferred were out of stock for my size. I ended up with the classics in all black, and the KSO (I prefer to call them "Keep Sh*t Out") in brown. Boring, but same performance. :)

What do you do most while wearing your Five Fingers?

Walking the dogs, mostly at night in the classics. For my long morning walk, I still often wear my light running shoes. But, this goes back to the beginning. I have already retrained my muscles over years to walk correctly and I have never since had foot pain. I also like to do my workouts in the classics. For the occasional weekend trail hikes, I use the KSOs. I do it mostly for the looks from other hikers along the trail. Priceless.

I've also been known to hit the local pub in the classics. Easy way to get a conversation going.

Any unusual experiences while wearing them?

Only at first. I called it "data overload." The feet, I'm told, have more nerve endings than human genitalia, which is saying something! What's very interesting is that you learn to deal with the data over time and are no longer obsessed with where you're stepping. It's almost like developing a sixth sense.

How do Five Fingers fit in with who you are as a person?

Perfectly. They are many things, implicitly. I think my favorite is simply that they are unconventional and far from what the crowd is doing, so they're profoundly distinctive in a way that's hard to criticize. And, I think the criticism I've heard would more properly be classified as envy. While I'm not a rebel for the pure sake of being a rebel, I eschew doing what everyone else does simply because everyone else is doing it -- or even worse: over fear of unpopular attention.

Anything else you'd like to share about your FiveFingers?

Yes. As great as they are, we must remember that they are still a compromise. As such, I also regularly walk barefoot. I think that should still be the ideal, and I doubt a great company like Vibram would dispute that.

Here's another. My wife has always made fun of them (she calls them my "feet;" as in, "do you want me to toss down your feet?"). Well, last week we were on vacation and went into a sports outfitter shop. They had a full stock and now she has a pair, at my expense, which was the only way she was going to have them.

To her complete surprise, she loves them. The first night, before even testing them out, she watched a movie in them.

Thank you, Richard!

Richard shows off his brown KSOs, black Classics, and his wife's blue sprints!
Additional pictures of Richard's birthday shoes sporting his brown KSOs and black classics can be found here.

Richard Nikoley blogs at Free the Animal dot com, where he is leading the charge for "World Paleo Domination" (An overview). I'm proud to say that I've been following Richard's blogging since as far back as early 2006, back when his blog was called Uncommon Sense. Indeed, Free the Animal is all about applying uncommon sense to your life via the lens of evolutionary biology. And if that last sentence makes no sense to you, I'd encourage you to spend some time at Richard's site. It could radically improve your life (And the lives of those you care about).

* The post Richard refers to at Modern Forager / Life Spotlight by Scott Kustes can be found here: You Walk Wrong And Your Shoes Are To Blame. I hope to get Scott to complete my interview at a future date!

Nathan Owings on his Vibram Five Fingers Classics

Empowered by the superior traction and flexibility of his Vibram Five Fingers Classics, Nathan makes use of a mere inch of purchase four feet up a light post and strikes a pose.
Empowered by the superior traction and flexibility of his Vibram Five Fingers Classics, Nathan makes use of a mere inch of purchase four feet up a light post and strikes a pose.
Name:Nathan Owings
URL:http://twitter.com/Nathanowings
Birthday:1979
Age:30
Regular shoe size:10.5
VFF shoe size: 42M
Feet are:underutilized

What prompted you to get Vibram Five Fingers?

First off, I love going barefoot but I hate getting dirt on my feet. My brother jumped on the VFF bandwagon and couldn't stop talking about them and what could I do but give them a try? As a sign of good things to come, on the day I bought my VFFs I found a 20 dollar bill on the sidewalk - probably because I was staring at my newly VFF'd feet!

What type and color Five Fingers do you have and how long have you had them?

I'm sporting the classics with the khaki/tan coloring. I've had them for probably 8 months or so.

What do you do most while wearing your Five Fingers?

Working out, walking to the store, walking in the neighborhood, chillin around the house.

Any unusual experiences while wearing them?

Besides the twenty bucks found on my VFF day, nothing too spectacular. Unless, of course, you would call going to all of your favorite public places nearly barefoot which, I have to tell you, is truly a different experience. There's something about wearing these that puts you into closer communion with the ground.

How do Five Fingers fit in with who you are as a person?

I like to think of myself as adventurous and somewhat counter-cultural. I'm no hippie, but do love to be outdoors provided that there are things to do and places to play. I guess you'd have to be pretty open-minded to slap these suckers on your feet as you will definitely get a lot of weird looks from passers-by. Although, it's the second look that you have to wait for cause that is the one where they really get hooked!

Anything else you'd like to share about your Five Fingers?

It took me a little while to get used to putting them on, but now it's a breeze. Also, I love that they are machine washable. Eventually, I'd like to try the KSOs but for now my classics suit me just fine. Viva la BirthdayShoes!

Thank you, Nathan!

Imagine trying to do this with regular tennis shoes!
Imagine trying to do this with regular tennis shoes!
See all the photos of Nathan and his birthday shoes here.

*By "brother," Nathan is referring to me. And yes, I coerced him into doing this interview!

Playing Kickball in your Birthday Shoes

This past weekend a buddy of mine needed extra players for his Go Kickball league game, and since he and I had played two WAKA seasons together (The mighty "Rotties" and "Rotties Deux"), he gave me a buzz and asked me to help out.

Thirty minutes late to the game, my team was already down by twelve. As I been wearing my KSOs all day already (Had gone to the Atlanta Dogwood Festival), I switched to my rarely used Nike sneakers. So shod, I managed to get on base at my first at-bat and played outfield for an inning. However, my Nike's just didn't feel right having enjoyed the foot freedom of my birthday shoes all day. The unavoidable numbness of sneakers was all wrong.

I decided to throw my KSOs back on.

Approaching the plate at my next at-bat, I immediately got questioned by the opposing team's catcher about my FiveFingers. I believe her comment was something like, "Those are the coolest ... whatever they are I've ever seen!" This was immediately followed by a few shouts to other teammates to look at my feet. I'm not sure if the other team was so distracted by my birthday shoes or what, but after a whopping foul kick, I kicked a single and got on base. With the help of teammates, I managed to score before the end of the inning. We lost the game, but after we did the obligatory "Good Game" march, I had the somewhat self-conscious experience of the entire opposing team surrounding me and asking questions about my FiveFingers.

How'd the FiveFingers fare in kickball? Better than I expected. Outfield play was fantastic in FiveFingers as the grassy field made for an excellent sprinting surface. I juggled one monster punt by the opposing team but was nimble enough on my feet to spin around and complete the catch for an out. This isn't to say that FiveFingers are built for kickball: notably, it was awkward rounding the bases at sprint speed and trying to grind to a halt on a base without cleats. As you might imagine, there was also a slight sting to kicking the ball with so little foot padding — though not as bad as I expected.

Would I play kickball in KSOs again? Maybe, but I think I'll have to revert to my cleats next time.

Birthday Shoes Interview with Vibram Five Fingers fan and runner Matthew Fleming

Above is a photo by Paul David of Matthew Fleming sporting Vibram Five Fingers Sprints in the Mt. Sinai 50K
Above is a photo by Paul David of Matthew Fleming sporting Vibram Five Fingers Sprints in the Mt. Sinai 50K
Name:Matthew Fleming
URL:http://mdf356.livejournal.com
Birthday:1975
Age:33
Regular shoe size:13EEE or so
VFF shoe size:EU46
Feet are:wide

What prompted you to get Vibram Five Fingers?

I had regular Achilles tendinitis from running shoes, and rather than adding even more heel (as was sometimes suggested) I thought I'd try less heel. Plus I don't think I ever really liked shoes, but I didn't realize until I read Barefoot Ted (BFT) and his adventures with huaraches on the ULTRA list.

What type and color Five Fingers do you have and how long have you had them?

I have a pair of white Classics (worn through, about 3 years old?), grey Sprint (same age but less worn). I just got a pair or blue camo KSO but the footbed feels a little longer; I may try one size smaller but my guess is that will be a little short.

What do you do most while wearing your Five Fingers?

Running. That's really it.

Any unusual experiences while wearing them?

Nothing unusual. They're a remarkable shoe -- that is, many other runners see them and remark on them. Some people now recognize them, instead of just being curious.

How do Five Fingers fit in with who you are as a person?

They're an application of technology to solve a problem (barefoot isn't perfect always) in a way that's very different from existing solutions (bulky shoes). This is always my kind of product.

Anything else you'd like to share about your Five Fingers?

Can't think of anything. I've run two marathons and two 50Ks in them now. I do all my training runs in them (though that's a lot less running than I did a few years ago due to small children). Someday in the next year or so I expect to be trying a 50 miler in them.

Follow-up question: You mention that you "had Achilles tendinitis." Has this condition improved since switching to FiveFingers and/or incorporating barefoot running? Have you developed any problems that you can tie to using FiveFingers for running?

The Achilles tendinitis is mostly gone. I did once or twice get small tightness, so perhaps for me the perfect place is somewhere between the completely flat and the normal 1" heel.

I have had a few problems with extensor tendinitis instead and with the tendon on the inside of my right foot. Now that I'm running more rarely the problems are gone, but I expect if I get back to 30+ miles per week I'll need to do no more than 20 of them in the Vibrams.

Thank you, Matthew!

Matthew's LJ Thoughts of a meat popsicle keeps up with his running escapades (For example, a 31 question runner's survey) and other musings about life. Be sure to check it out!

Review of Vibram Five Fingers KSO (Keep Stuff Out)

Review of Vibram Five Fingers KSO (Keep Stuff Out)

I have been seriously enjoying my KSO Vibram Five Fingers — my second pair. The "KSO" is an acronym that stands for "Keep Stuff Out." I had previously purchased and reviewed Vibram FiveFinger Classics back in May 2008, and as a result, John from KayakShed had gotten in touch and graciously sent me a pair of the "Taupe/Palm" Vibram Five Fingers KSOs. That color combo is more of a "grey/green" with gray rubber Vibram soles, as you can see here fresh out of the box (For all KSO colors, see the definitive guide to KSO Vibram Five Fingers):

Vibram FiveFingers KSOs out of the box and onto my feet!

Design Differences — The difference between the Five Fingers KSOs and the Five Fingers Classics (Here is a picture of the Classics)is that the KSOs have an ankle-sock-like elastic seal, fully cover the top of the foot (these two work to keep stuff out of the inner parts of the VFFs), and are secured via a velcro strap that tightens over the top of the foot. The strap runs behind the heel, which allows you to tighten up the KSOs at the back of the foot, as well. This design makes for an all around snug (and quite comfortable) fit.

Another point of difference to the Classics is that the Classics use an elastic band/bungee cord that can be cinched and tightened at the heel. On the plus side for the Classsics, this design allows for a minimal amount of foot coverage and makes the Classics the easiest to put on — sort of like the "flip flop" of the Five Fingers line-up. Unfortunately, when cinched, the band on the Classics can put pressure on the front top of the foot, which may be irritating on longer periods of wear (Again see the Classics picture for reference).

The primary drawback to the KSO design, which is unavoidable, is that the covered top forces a smaller entry point for your foot, making navigating toes into toe holes trickier. Having said that, after probably ten "wearings" it became easy to put the KSO Vibram Five Fingers on, and of course, the benefit to having a more cumbersome entry point is that the KSO design affords greater security on the foot. Once your KSO Vibrams are on your foot, they stay on — Keep Stuff Out, Keep Vibrams On!

Some have asked me if the KSOs are hot — they are not. The mesh covering seems to breath well and the regular Five Fingers fabric is ultra-thin.

Functionality — All of the typical FiveFinger benefits you find with the Classics apply to the KSOs and then some. That means you can run, sprint, play, workout, jump, etc., in the KSOs just like the Classics. Like any FiveFingers, KSOs afford the freedom of effectively being barefoot but with the added protection of a thin, non-supportive-but-protective, flexible Vibram rubber sole. Thanks to the more robust velcro-based tightening mechanism, the KSOs inspire confidence — moreso than the Classics when running sprints or dashing up or down stairs. Whereas the Classics sometimes feel like the heel might flip off, the KSOs (and the Sprints for that matter) are completely locked onto your feet.

As for the "Keep Stuff Out" part of the KSOs, they work pretty well—mind, they could have really gotten nasty on the ankle seal by employing a beefier elastic band, something akin to what cycling socks use. However, this would have been overkill for many, considerably less comfortable, and would have impaired the improved stylishness.

Style — Here I model the KSOs, note the turn in the middle (I know, I should be a professional foot model!):

Here I model my KSOs wearing jeans, like you would a normal shoe! And turn ...

Herein lies perhaps one of the greatest benefits of the KSOs over all other varieties of Vibram Five Fingers: they actually look more like normal footwear — particularly when worn with pants. Of course, they are still FiveFingers, which means that everyone will still be staring at your birthday shoes thanks to the articulated toes. But the full-foot covering of the KSOs makes them much more palatable from a style standpoint, and I have frequently worn mine around town. This, in combination with the added security provided by the KSOs, that makes the KSO model the number one selling VFF — particularly for men. And of the color combinations, VFFers everywhere love the KSO Five Fingers in black.

I actually love my Classics and probably get more "wear time" in them than the KSOs due to their ease of entry and overall maximized minimalist feel (See my detailed thoughts on why the Classic Five Fingers are awesome here).

What can you do in KSO Vibram Five Fingers?

Just about anything. KSO Vibram Five Fingers are the "do anything" Vibram model.

Go hiking. Run a marathon or a 10K. Mountain bike or attend a football game. They're good in the water, too. This hardly scratches the surface of what you can do in KSO Vibrams. For 70+ user-based photo stories, take a look at the comprehensive page dedicated to KSO Five Fingers.

Sizing — Generally, KSOs size one down from Classics and Sprints though in my case, I actually wear the same size across both KSOs and Classics. You might have guessed it, but sizing VFFs is tricky. I recommend consulting the sizing methodology Vibram provides, which is covered in great detail at the birthdayshoes wiki, so make sure you consult it and get the right Five Fingers size! It's also useful to consult before going into a retailer as often times the employees don't know the nitty-gritty complexities on sizing VFFs (and there are differences between genders -- a M40 isn't the same as a W40 and women's sizes, which men can wear and vice versa, generally are slightly more narrow).

Conclusion and Summary — Simply put, the KSOs provide:

  • more versatility than any other VFF. The KSO can do anything the Classic or Sprint can do and much of the same things the Flow can do (it's just less warm),
  • a solid tightening method via the velcro strap, which both inspires confidence and is comfortable, and
  • the full-foot coverage makes the KSOs more stylish (particularly with pants). This seemingly trivial difference is actually very important because more stylish VFFs make you much more likely to wear your birthday shoes out in the world at large. More wear means freer, stronger, healthier, and happier feet. And that's the whole point, right?

So even though they are around $10 more than the Classics, I think the KSOs are worth the added expense for most individuals — particularly if you are going for functionality more than comfort. You can get them at KayakShed here.

See our post on "Barefoot Running Shoes" to see where KSOs fall on our Barefoot Running Shoes Continuum.

Questions? Comments? Be sure to leave feedback below!

The Painful Truth about [Sneakers]

Three Stripes
Creative Commons License photo credit: doktor_skepsis

From the UK DailyMail comes an article titled The painful truth about trainers: Are running shoes a waste of money? (link) by Christopher McDougall. It's a lengthy and thorough write-up about the history of "trainers," or athletic shoes (sneakers or tennis shoes) for us across the pond. The article also details the three following "painful truths" about sneakers:

  1. That the more expensive your sneakers, the more prone you are to injury. This conclusion is drawn from a study of 4000+ runners, "Runners in shoes that cost more than $95 were more than twice as likely to get hurt as runners in shoes that cost less than $40."
  2. Feet need the feedback the ground provides and padded soles interfere with this feedback. A conclusion drawn from a study on gymnasts: "They found that the thicker the landing mat, the harder the gymnasts landed. Instinctively, the gymnasts were searching for stability. When they sensed a soft surface underfoot, they slapped down hard to ensure balance. Runners do the same thing."
  3. Just as when running (or walking) barefoot results in pronation (landing on the outside edge of the balls of your feet and rolling outside in, from little to big toe) and allows for foot arch compression and shock absorption, padding and arch support in sneakers encourage heel-striking and dampen the arch support and elasticity of our feet. In other words, mother nature/evolution/whatever gave us barefeet, and interfering with this bit of biological engineering by wearing sneakers causes problems.

McDougall ultimately suggests that we all may be better off barefoot (or as close to barefoot as possible). Surprised? I didn't think so. This site is all about living life as mother nature intended — i.e. while wearing your birthday shoes (or as close to that state as possible)!

Unfortunately, the article fails to mention the most minimalist, yet dynamic (i.e. not flipflops, which are pretty minimalist, but not dynamic!) footwear currently available to runners (or anyone!); I'm referring, of course, to the beloved and quirky Vibram Five Fingers.

I'll return to this omission in a minute.

On the Origins of Sneakers (and Nike)

McDougall makes mention of the formation of Nike, which is really the business that made extra padding, air cushions, and all sorts of high-tech shoe gadgetry mainstream. What is particularly interesting about the Nike formation anecdote is the bit about Nike's co-founder Bill Bowerman (the other guy was Phil Knight). Please read the following blockquote, which talks how Bowerman got into running via his mentor Arthur Lydiard (bolding mine):

Bowerman didn't actually do much running. He only started to jog a little at the age of 50, after spending time in New Zealand with Arthur Lydiard, the father of fitness running and the most influential distance-running coach of all time. Bowerman came home a convert, and in 1966 wrote a best-selling book whose title introduced a new word and obsession to the fitness-aware public: Jogging.

In between writing and coaching, Bowerman came up with the idea of sticking a hunk of rubber under the heel of his pumps. It was, he said, to stop the feet tiring and give them an edge. With the heel raised, he reasoned, gravity would push them forward ahead of the next man. Bowerman called Nike's first shoe the Cortez - after the conquistador who plundered the New World for gold and unleashed a horrific smallpox epidemic.

It is an irony not wasted on his detractors. In essence, he had created a market for a product and then created the product itself.

'It's genius, the kind of stuff they study in business schools,' one commentator said.

Bowerman's partner, Knight, set up a manufacturing deal in Japan and was soon selling shoes faster than they could come off the assembly line.

...

So, if running shoes don't make you go faster and don't stop you from getting hurt, then what, exactly, are you paying for? What are the benefits of all those microchips, thrust enhancers, air cushions, torsion devices and roll bars?

The answer is still a mystery. And for Bowerman's old mentor, Arthur Lydiard, it all makes sense.

'We used to run in canvas shoes,' he said.

'We didn't get plantar fasciitis (pain under the heel); we didn't pronate or supinate (land on the edge of the foot); we might have lost a bit of skin from the rough canvas when we were running marathons, but generally we didn't have foot problems.

'Paying several hundred dollars for the latest in hi-tech running shoes is no guarantee you'll avoid any of these injuries and can even guarantee that you will suffer from them in one form or another. Shoes that let your foot function like you're barefoot - they're the shoes for me.'

How bizarre is it that Bowerman, inspired by Lydiard to get into jogging, had an idea that ultimately begot an empire of fancy, overpriced and overpadded "athletic" shoes, shoes that Lydiard writes off today as completely unnecessary? I can only guess that Lydiard didn't tell Bowerman about the goodness of barefooted running and minimalist footwear back in the early 70s when they met (prior to Nike's creation).

On Nike Free

Another bizarre aspect of this article is that it effectively condemns the sneaker/trainer industry as being a marketing charade that encourages people to buy expensive shoes that do them no good and may actually cause them harm; it puts Nike at the center of this circus of fault; and then provides Nike with a platform to promote it's "barefoot running shoes," the Nike Free.

The marketing literature for Nike Frees clearly rely on the "barefoot is good" meme. However, Nike Frees are still shoes with padded soles as you can see from any of these Google Image Search results for the "advanced" (i.e. most barefoot-like) Nike Free 3.0.

The gaping chasm between Nike Free's and actual bare feet is perhaps best depicted via the "Nike Free Range" flash graphic on their website: See it here, click on "The Evolution". On on one side is the traditional sneaker and on the other is a barefoot. Saddled between these two extremes are the three versions of Nike Free shoes, which range from the 7.0 providing "Everyday support," the Nike Free 5.0 providing "Medium support", and the Free 3.0 which provides "Minimal support." In my opinion everything by the barefoot, which would provide "No support," is an evolution fail, but you can't sell bare feet right? (Well unless you have invented a rubber soled "foot glove," I suppose)

Conclusion

My write-up on the lengthy DailyMail article has gotten a bit lengthy, itself. Sorry. In short, I am happy to see increased awareness about how fancy sneakers are messing up our feet and that we may be a lot better off doing things in our birthday shoes. I'm disappointed the article fails to mention Five Fingers while providing a pitch for the still-sneakers, Nike Free. I'll just have to be satisfied with baby steps towards increased awareness that our feet were meant to be unshod, and if you don't want to risk the concrete-ified and trashed areas you trod donning your birthday shoes in full glory, at least you can get 95% there with Five Fingers.

Be sure and check out my interview with Christopher McDougall!

In it, Chris talks about denying your nature, the sports shoe industry, getting to barefoot, cross-pollinating ideas, and more!