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13 Responses to “Sole Searching: Challenging the Wisdom of Training in Shoes”
Heather, I have so much to comment on. I love this article.
First, It really is true that the more expensive the shoe, the worse it is for posture. When I hurt my back, the first thing I did was try to find sneakers without an elevated heal. It was close to impossible. Finally I found some made by Asics. Now, being completely honesty, they probably have an elevated heal as I only used the “how do they look and feel” test, but compared to the Nike Shocks I’d been wearing, it was a HUGE difference. And the kicker is that they were about 60 bucks. Compare that to the 120 I was spending on Nike.
Second, David (yoga teacher) is OBSESSED with earthshoes!!!! I really need to find a pair I can wear to work. Right now I wear Merrils (does that have another e instead of an i?) to work because they are flat and feel the best! I stopped wearing heals a LONG time ago.
Jodi used to have us do entire fitness workouts barefoot. Not all the time, but on every so often. It really is amazing to see how it feels to not wear shoes!
And finally, on to your discussion about shortening of the hammies, calves, glutes and basically entire posterior chain – that is SO common in today’s society. I’ve recently read more than one article by various strength coaches about the demise of the glutes and how most people no longer have any sort of gluteus muscle. Almost everyone is anteriorly tilted.
Now that you’ve put this post up, I really want to do more barefoot stuff. I might have to put a pair of these type of shoes on my “to purchase” list!
Heather, great post. I’ve seen the barefoot runnning shoes, the kids and I even tried them on for fun-pretty comfortable. I’ve done early morning weights at my house barefoot, but that’s about it. Cool info and for sure something to think about in terms of the effect shoes have on the rest of your body.
I have to admit, the whole time I’m reading though I’m thinking, gross (disgusting floors surfaces), unattractive (thickening of the soles, um, maybe not for me), and and ouch! Seems like in the summer, when I go barefoot around the house, yard, beach, I step on a pebble or pinecone or acorn, and it freaking hurts so bad!
I’m guilty with choosing a shoe for looks, function and comfort, but never even have a thought of what it’s doing to or for the rest of my body. Now I can. Thanks!
Hey guys! Thanks for the input!
Kas-We know how brilliant of a trainer Jodi is, so the fact that you guys had to do those workouts with bare piggies comes as ZERO suprise. It comes as less of a surprise that you analyzed how it felt. tee hee Indeed, that posterior chain thing is even more complicated. In other words, everything in back of you is generally not all short. Calves and QL’s yes. Hammies tend to be too long, actually, and therefore functionally weaker, as are the vertical glute fibers. Simple example: If you are anterior in tilt, your sit-bones of your pelvis, an attachment point for hammies, that attachement point is now farther away from the other hammie attachment points at the knee. So they are too long. Doesn’t mean they don’t feel tight to people as a muscle will reflexively “rigidify” (clinical term, heh heh) to keep from being overstretched. Most can relate to that phenomenon in the upper and cervical traps if they have forward head posture and rounded shoulders. Anyhow, I find that many many of my patients have all of that, plus problems in other planes, such as overdominant horizontal glute fibers, tight hip flexors and quads, and weak internal hip rotators. The only thing uncomplicated about this stuff is that I see the same patterns over and over again. I’m really not that smart.
Seanna! How much do I love that you train barefoot sometimes! That itself is such a great practice. And yoga has helped so many shed their shoes if only for that class, but it’s still something! I was in NYC all weekend and if you think I’d ever go barefoot there, forget it. If I had kids, I’d be tempted to get them some Five Fingers shoes b/c I think they’d wear them b/c of the cool factor. But then there’s the whole “grow out of them 2 seconds later factor”. But, assuming a safe environment, some thin sandals and some good old barefoot is probably a great thing. They don’t care about crusty dirty feet, after all. I had serious callouses by the end of summer as a kid. (Funny side note: My husband calls feet like that “grocery store feet”. I guess in rural GA that is a common site at the grocery store. I’d say a judgey “yuck” here, but those folks may just have better foot mechanics than the rest of us “civilized” folk.)
Okay, to make a long comment even more way-too long, for anyone reading who has advanced knowledge in kinematics and such, please forgive any sophmoric-sounding descriptions. Trying to break it down AND make it less-boring is a challenge. That, and I’m still learning too. Loving the comments-posted, emailed, or verbalized. Is it me, MP4 Team, or are our readers s-m-a-r-t-smart?!
OMgosh, grocery store feet!? Would that be specifically Piggly Wiggly feet? I left the deep south pretty young, and visited yearly most of my life, but I don’t remember those! Gross!
I do like to lift barefoot sometimes. And of course, at yoga. I love how they tell you to spread out your toes, to shoot energy out of your feet, even when your leg is elevated. So mother eaaaaaarrrrrthhhhhhyyy.
Ok, about thin sandals … these are ok? How are thin sandals and crappy flip flops different? I wear both all summer long (gotta enjoy the warmth when we have it), but am I guilty from flip flops, but not sandals? Yes, the sandals are flat, and impossibly cute.
Seanna- Sorry it wasn’t implied, but I meant a thin soled sandal (for better neuro input from feet) made by a company with better foot mechanics as a priority. There are many out there, and that trend will continue. I will never EVER recommend crappy flip flops or sandals to anyone. A thin flexible sole with the shoe securely on the foot would be preferable.
Jodi-Heh heh. You can’t leave us alone for a minute!
Very very glad you pointed that out about the hammies. I knew what I was trying to say, but it d/n come out that way when I typed it. But regardless, a complete mess when you wear heels!
I love your kenimatic classes (is that what it is called) – now the rest of the world can see what our back and forth emails look like all day long! tehehe
I don’t run anywhere…not even to the kitchen to eat after a good sweaty workout. But, I love to lift barefoot especially when there are things like single leg deads in my program. I seem to balance better barefoot.
Whoops, did I say kinematics? Try kinesiology. I think we ARE interested in movement WITH consideration of mass and forces exerted on it. Clearly I was still jet-lagged yesterday. No Monday. Argh! Still am…
UPDATE! I got a pair of Vibram Five Fingers (the “Sprint” model). So far I’m in love. I am breaking in somewhat gradually, esp after years in motion control cross trainers. But not super gradually since I do tend to wear alternative footwear, such as my Earth shoes, when not in cross-trainers, and because I like to be barefoot when working with kettlebells. I’ve already run in them some and I was surprised that, while my feet–esp a few toes–were a little perturbed, my right knee and hip flexor attachment that usually bark by mile 2′ish didn’t make a peep. I was pleased that they do make socks to go in these things, but so far I like the feel of them without socks better as long as it’s warm enough. Can’t wait for warmer weather so I can hit the dirt (versus the treadmill) with these things.
UPDATE TO THE UPDATE! Since purchasing (and constantly wearing) my Five Fingers Sprints, Vibram has come out with a new model: The Bikila. I made the mistake of trying them on when I took my mom to check out Five Fingers for her bunions. I had to have a pair. As it so happens, Five Fingers were not created with running in mind, per se. Just safer barefoot freedom in more places. But run in them people do, of course. The Bikila is engineered toward running with more tread, different rubber densities on the sole for forefoot strike, and some other additions. While my Sprints are comfortable as heck, the Bikilas are over-the-top comfortable. Likewise, they do take some of those “ouch” moments away when trail running and landing just-so on a rock. I’m certain pavement running is more feasible with them as well, but people have been doing that with the “old” models as well. Guess I can enjoy the scenery a little more now versus watching the ground so much. haha If my Sprints don’t sell on eBay (believe it or not, like it or not, people will buy them used since you can wash them and they are allegedly treated with some anti-funk stuff), I’m keeping them for yoga and weight training b/c they are extra-bare and I like the foot-ground communication. The Bikilas will be my “running shoe”. At $100, the Bikilas run $15-20 more per pair than the regular model Sprints, Classics and KSOs.
One more update… When it came down to it, I just couldn’t part with my Sprints. Instead of listing them on eBay, they went to yoga with me tonight. Every forward fold had me looking lovingly at them. Headed to the river trail with the Bikilas tomorrow. What can I say? Other girls have their Manolos, I have these.
Heather, I have so much to comment on. I love this article.
First, It really is true that the more expensive the shoe, the worse it is for posture. When I hurt my back, the first thing I did was try to find sneakers without an elevated heal. It was close to impossible. Finally I found some made by Asics. Now, being completely honesty, they probably have an elevated heal as I only used the “how do they look and feel” test, but compared to the Nike Shocks I’d been wearing, it was a HUGE difference. And the kicker is that they were about 60 bucks. Compare that to the 120 I was spending on Nike.
Second, David (yoga teacher) is OBSESSED with earthshoes!!!! I really need to find a pair I can wear to work. Right now I wear Merrils (does that have another e instead of an i?) to work because they are flat and feel the best! I stopped wearing heals a LONG time ago.
Jodi used to have us do entire fitness workouts barefoot. Not all the time, but on every so often. It really is amazing to see how it feels to not wear shoes!
And finally, on to your discussion about shortening of the hammies, calves, glutes and basically entire posterior chain – that is SO common in today’s society. I’ve recently read more than one article by various strength coaches about the demise of the glutes and how most people no longer have any sort of gluteus muscle. Almost everyone is anteriorly tilted.
Now that you’ve put this post up, I really want to do more barefoot stuff. I might have to put a pair of these type of shoes on my “to purchase” list!
Heather, great post. I’ve seen the barefoot runnning shoes, the kids and I even tried them on for fun-pretty comfortable. I’ve done early morning weights at my house barefoot, but that’s about it. Cool info and for sure something to think about in terms of the effect shoes have on the rest of your body.
I have to admit, the whole time I’m reading though I’m thinking, gross (disgusting floors surfaces), unattractive (thickening of the soles, um, maybe not for me), and and ouch! Seems like in the summer, when I go barefoot around the house, yard, beach, I step on a pebble or pinecone or acorn, and it freaking hurts so bad!
I’m guilty with choosing a shoe for looks, function and comfort, but never even have a thought of what it’s doing to or for the rest of my body. Now I can. Thanks!
Hey guys! Thanks for the input!
Kas-We know how brilliant of a trainer Jodi is, so the fact that you guys had to do those workouts with bare piggies comes as ZERO suprise. It comes as less of a surprise that you analyzed how it felt. tee hee Indeed, that posterior chain thing is even more complicated. In other words, everything in back of you is generally not all short. Calves and QL’s yes. Hammies tend to be too long, actually, and therefore functionally weaker, as are the vertical glute fibers. Simple example: If you are anterior in tilt, your sit-bones of your pelvis, an attachment point for hammies, that attachement point is now farther away from the other hammie attachment points at the knee. So they are too long. Doesn’t mean they don’t feel tight to people as a muscle will reflexively “rigidify” (clinical term, heh heh) to keep from being overstretched. Most can relate to that phenomenon in the upper and cervical traps if they have forward head posture and rounded shoulders. Anyhow, I find that many many of my patients have all of that, plus problems in other planes, such as overdominant horizontal glute fibers, tight hip flexors and quads, and weak internal hip rotators. The only thing uncomplicated about this stuff is that I see the same patterns over and over again. I’m really not that smart.
Seanna! How much do I love that you train barefoot sometimes! That itself is such a great practice. And yoga has helped so many shed their shoes if only for that class, but it’s still something! I was in NYC all weekend and if you think I’d ever go barefoot there, forget it. If I had kids, I’d be tempted to get them some Five Fingers shoes b/c I think they’d wear them b/c of the cool factor. But then there’s the whole “grow out of them 2 seconds later factor”. But, assuming a safe environment, some thin sandals and some good old barefoot is probably a great thing. They don’t care about crusty dirty feet, after all. I had serious callouses by the end of summer as a kid. (Funny side note: My husband calls feet like that “grocery store feet”. I guess in rural GA that is a common site at the grocery store. I’d say a judgey “yuck” here, but those folks may just have better foot mechanics than the rest of us “civilized” folk.)
Okay, to make a long comment even more way-too long, for anyone reading who has advanced knowledge in kinematics and such, please forgive any sophmoric-sounding descriptions. Trying to break it down AND make it less-boring is a challenge. That, and I’m still learning too. Loving the comments-posted, emailed, or verbalized. Is it me, MP4 Team, or are our readers s-m-a-r-t-smart?!
OMgosh, grocery store feet!? Would that be specifically Piggly Wiggly feet? I left the deep south pretty young, and visited yearly most of my life, but I don’t remember those! Gross!
I do like to lift barefoot sometimes. And of course, at yoga. I love how they tell you to spread out your toes, to shoot energy out of your feet, even when your leg is elevated. So mother eaaaaaarrrrrthhhhhhyyy.
Ok, about thin sandals … these are ok? How are thin sandals and crappy flip flops different? I wear both all summer long (gotta enjoy the warmth when we have it), but am I guilty from flip flops, but not sandals? Yes, the sandals are flat, and impossibly cute.
Holy mother of Pearl! I run an errand and a whole kinematic class takes place!
I’m going to keep this short…
Barefoot training is essential. Especially for those who must perform plyo type moves.
My kettlebell gym does everything barefoot. Love it–except I have ugly feet.
I have a client now who is learning how to deal with uneven limb length, weak glutes, over comping hams…not fun! Will pass this along. It will help!
Thanks Heath…:o)
Seanna- Sorry it wasn’t implied, but I meant a thin soled sandal (for better neuro input from feet) made by a company with better foot mechanics as a priority. There are many out there, and that trend will continue. I will never EVER recommend crappy flip flops or sandals to anyone. A thin flexible sole with the shoe securely on the foot would be preferable.
Jodi-Heh heh. You can’t leave us alone for a minute!
Very very glad you pointed that out about the hammies. I knew what I was trying to say, but it d/n come out that way when I typed it. But regardless, a complete mess when you wear heels!
I love your kenimatic classes (is that what it is called) – now the rest of the world can see what our back and forth emails look like all day long! tehehe
Thx Heather.
Dear Barefoot Athleta,
I don’t run anywhere…not even to the kitchen to eat after a good sweaty workout. But, I love to lift barefoot especially when there are things like single leg deads in my program. I seem to balance better barefoot.
Signed,
The Agony of D’feet
Whoops, did I say kinematics? Try kinesiology. I think we ARE interested in movement WITH consideration of mass and forces exerted on it. Clearly I was still jet-lagged yesterday. No Monday. Argh! Still am…
UPDATE! I got a pair of Vibram Five Fingers (the “Sprint” model). So far I’m in love. I am breaking in somewhat gradually, esp after years in motion control cross trainers. But not super gradually since I do tend to wear alternative footwear, such as my Earth shoes, when not in cross-trainers, and because I like to be barefoot when working with kettlebells. I’ve already run in them some and I was surprised that, while my feet–esp a few toes–were a little perturbed, my right knee and hip flexor attachment that usually bark by mile 2′ish didn’t make a peep. I was pleased that they do make socks to go in these things, but so far I like the feel of them without socks better as long as it’s warm enough. Can’t wait for warmer weather so I can hit the dirt (versus the treadmill) with these things.
UPDATE TO THE UPDATE! Since purchasing (and constantly wearing) my Five Fingers Sprints, Vibram has come out with a new model: The Bikila. I made the mistake of trying them on when I took my mom to check out Five Fingers for her bunions. I had to have a pair. As it so happens, Five Fingers were not created with running in mind, per se. Just safer barefoot freedom in more places. But run in them people do, of course. The Bikila is engineered toward running with more tread, different rubber densities on the sole for forefoot strike, and some other additions. While my Sprints are comfortable as heck, the Bikilas are over-the-top comfortable. Likewise, they do take some of those “ouch” moments away when trail running and landing just-so on a rock. I’m certain pavement running is more feasible with them as well, but people have been doing that with the “old” models as well. Guess I can enjoy the scenery a little more now versus watching the ground so much. haha If my Sprints don’t sell on eBay (believe it or not, like it or not, people will buy them used since you can wash them and they are allegedly treated with some anti-funk stuff), I’m keeping them for yoga and weight training b/c they are extra-bare and I like the foot-ground communication. The Bikilas will be my “running shoe”. At $100, the Bikilas run $15-20 more per pair than the regular model Sprints, Classics and KSOs.
One more update… When it came down to it, I just couldn’t part with my Sprints. Instead of listing them on eBay, they went to yoga with me tonight. Every forward fold had me looking lovingly at them. Headed to the river trail with the Bikilas tomorrow. What can I say? Other girls have their Manolos, I have these.