If you missed part one. It is here.
Now that you've strengthened and lengthened, it is time to run barefoot. So. . .
Take off your shoes and run.
As I have said before, there is no such thing as a barefoot shoe.
All the tips that you will hear about barefoot running, or running in minimal shoes become much more self evident when you get out on a hard surface with bare feet.
Listen to your body: It is much easier to hear the feedback from your feet when there are no shoes to dull their sensation of the ground.
Run slower: If you go out barefoot at top speed you'll pay for it quickly, so slow down, your bare feet will tell you if you are going slow enough.
Don't go too far: If you go out in minimal shoes, you can run for quite a long way with no pain, until the next day when your calf muscles and achilles tendon scream at you. Go barefoot and your feet will tell you when to turn around, don't ignore them, stop when it is time to stop.
Shorten your stride: Stretching your legs out and landing on your heels barefoot will hurt, listen to your body's feedback and shorten your stride accordingly.
Don't heel strike: Stretching your legs out and landing on your heels barefoot will hurt, listen to your body's feedback and shorten your stride accordingly.
Run softly and smoothly: Again listen to your feet, literally this time. Try to avoid a thumping sound or a slapping sound, run quietly, run like a ninja.
Did I mention to listen to your feet?
Showing posts with label Shoes and Not Shoes. Show all posts
Showing posts with label Shoes and Not Shoes. Show all posts
Wednesday, April 24, 2013
Tuesday, April 23, 2013
Save Your Sole: Run Barefoot -- Part One.
Well, at least toughen your sole anyway.
Spring is creeping its way north once again and people are getting outside to exercise. More and more people will go outside and lace up those running shoes and go for their first runs of the year or the their first runs ever. While it appears the "craze" part of the barefoot/nearly barefoot running thing has died down, sooner or later a new runner will be in a race or on a run in the park and see someone running barefoot, in "those toe shoes," sandals, or something that looks like slippers. A brief conversation with these minimalist runners may lead one to question what the guy at the running shoe store told them about over pronation.
There are some things to know before ditching one's shoes though. If a runner is accustomed to old there will be pain, oh yes, there will be pain.
fashioned running shoes (yeah, I said old fashioned) and enthusiastically jumps on the Tarahumara bandwagon without a solid transition,
Over the next few posts here I'll share some things to watch out for if you think you would like to switch to less shoe.
Today I'm discussing heel - toe differential. If there is a 16mm difference in the heel and toe in your shoe, your heel is 16mm (more than half an inch) higher than your toe when standing in those shoes. If you switch from this to running in a shoe with zero differential, your foot will be in a more natural position, but your muscles haven't been operating this way so there is some adjustment to be done.
If a personal training client came to me complaining of some low back discomfort, told me they had a desk job where they sat in an office chair 8-10 hours per day 5 days per week, I'd already be betting on a particular cause. I would check to see if when standing their pelvis tilted forward. Sitting all day for large portions of life will cause some changes in the muscles. The hip flexors (which pull the knee forward toward the torso will get used to the sitting position, making them shorter and tighter. Meanwhile the hamstrings, getting used to their new position will lengthen and become looser. This is what causes the unnatural position of the pelvis and therefore the lower back pain. Stretches and exercises would have to be done to correct the muscle imbalances.
The same goes for the foot.
Changing the angle the foot with shoes that lift the heel off the ground allow the calf and hamstrings to stretch less, therefore they shorten and tighten. A sudden change in how far those muscles have to stretch could overload the muscles and tendons causing calf pain or injury, hamstring pain or injury, achilles tendon pain or injury. . .
Don't give up though, there is hope.
First of all, thanks to the pendulum swing towards barefoot, and the swing back looking for balance, it is pretty easy these days to find out what the heel-toe differential in your shoe is. If you've been running in a 16mm drop shoe and you want to make a change you don't have to go to zero. Talk to your trusted running shoe person about your goals and they can help you find a shoe with a less high heel.
Another tool in your toolbox is stretching. Find a good stretching routine to lengthen your hamstring and calf muscles. You will here a lot about how stretching doesn't prevent injury and impedes performance, and how you shouldn't stretch before a workout. The purpose of stretching is to improve the range of motion. In this case, a runner needs to improve the range of motion, so after a workout, stretch those calves.
Strengthening. Running requires eccentric contractions of the calf muscles on each footfall. Get those calves ready with some good strengthening exercises. Meanwhile, since we are lengthening the calves with stretching, lets also strengthen the front of the leg with some exercises for the anterior tibialis.
Slow down, and shorten your run. If you switch from a 40 pound weight to a 50 pound weight you would reduce your repetitions. The same applies here, the muscles are working more on each footfall, so give them fewer footfalls at a slower pace.
Use these tips and you can start a transition to a more natural running style. This is only one aspect of the difference between old fashioned running shoes and much older fashioned running on your feet, so stay tuned for more.
Spring is creeping its way north once again and people are getting outside to exercise. More and more people will go outside and lace up those running shoes and go for their first runs of the year or the their first runs ever. While it appears the "craze" part of the barefoot/nearly barefoot running thing has died down, sooner or later a new runner will be in a race or on a run in the park and see someone running barefoot, in "those toe shoes," sandals, or something that looks like slippers. A brief conversation with these minimalist runners may lead one to question what the guy at the running shoe store told them about over pronation.
There are some things to know before ditching one's shoes though. If a runner is accustomed to old there will be pain, oh yes, there will be pain.
fashioned running shoes (yeah, I said old fashioned) and enthusiastically jumps on the Tarahumara bandwagon without a solid transition,
Over the next few posts here I'll share some things to watch out for if you think you would like to switch to less shoe.
 |
| These are close, but still not barefoot. |
If a personal training client came to me complaining of some low back discomfort, told me they had a desk job where they sat in an office chair 8-10 hours per day 5 days per week, I'd already be betting on a particular cause. I would check to see if when standing their pelvis tilted forward. Sitting all day for large portions of life will cause some changes in the muscles. The hip flexors (which pull the knee forward toward the torso will get used to the sitting position, making them shorter and tighter. Meanwhile the hamstrings, getting used to their new position will lengthen and become looser. This is what causes the unnatural position of the pelvis and therefore the lower back pain. Stretches and exercises would have to be done to correct the muscle imbalances.
The same goes for the foot.
Changing the angle the foot with shoes that lift the heel off the ground allow the calf and hamstrings to stretch less, therefore they shorten and tighten. A sudden change in how far those muscles have to stretch could overload the muscles and tendons causing calf pain or injury, hamstring pain or injury, achilles tendon pain or injury. . .
Don't give up though, there is hope.
First of all, thanks to the pendulum swing towards barefoot, and the swing back looking for balance, it is pretty easy these days to find out what the heel-toe differential in your shoe is. If you've been running in a 16mm drop shoe and you want to make a change you don't have to go to zero. Talk to your trusted running shoe person about your goals and they can help you find a shoe with a less high heel.
Another tool in your toolbox is stretching. Find a good stretching routine to lengthen your hamstring and calf muscles. You will here a lot about how stretching doesn't prevent injury and impedes performance, and how you shouldn't stretch before a workout. The purpose of stretching is to improve the range of motion. In this case, a runner needs to improve the range of motion, so after a workout, stretch those calves.
Strengthening. Running requires eccentric contractions of the calf muscles on each footfall. Get those calves ready with some good strengthening exercises. Meanwhile, since we are lengthening the calves with stretching, lets also strengthen the front of the leg with some exercises for the anterior tibialis.
Slow down, and shorten your run. If you switch from a 40 pound weight to a 50 pound weight you would reduce your repetitions. The same applies here, the muscles are working more on each footfall, so give them fewer footfalls at a slower pace.
Use these tips and you can start a transition to a more natural running style. This is only one aspect of the difference between old fashioned running shoes and much older fashioned running on your feet, so stay tuned for more.
Friday, April 19, 2013
No Such Thing As Barefoot Shoes
I remember buying my first pair of Vibram Fivefingers. I went to the running store because my wife had said, "If you're going to be running now, you need to go get fitted for running shoes." The shoes that were suggested for me felt like I was running on a mattress. In a way that was a nice feeling, but at the same time something felt. . . wrong. I had a friend that did kettlebells in VFFs so I asked about the weird little toe shoes. I tried them on and they felt right. And so it began, not just my foray into minimalist running, but a long term frustration with the term "barefoot shoes". Before I even checked out, someone asked me if I was into barefoot running. I was wearing shoes, I was buying shoes to wear, and I was asked about barefoot running. Little did I know there was a barefoot running trend rolling up and about to seriously shake up the shoe industry as top brands struggled to define minimalist shoes and barefoot shoes.
There is no such thing as a barefoot shoe. This is more than a question of semantics. I don't need a dictionary to tell you that barefoot means your foot is bare. I'm not just being picky about what the word barefoot really means. I'm not trying to say nearly barefoot shoes are a bad thing. I happen to really enjoy running in mine. The point I am getting to is that running barefoot is different than anything else, no matter how well designed the shoe is, now matter how closely it resembles barefoot, it is not the same as running barefoot. I have begun supplementing my nearly barefoot running with more and more actually barefoot running.
I discovered last winter, that the more shoe I have on, the more sore I get from running. It took me quite a while longer to figure out why. Having never had a running coach, or even time for a running club, the only feedback I've had on my running is my own research and my own running. I've learned a lot from experimentation and I've learned the most from taking my shoes off.
My Xeroshoes huaraches showed me that I had a heel whip. When I sat my foot down in my stride and my heel landed off the sole of the sandal, I knew something was wrong. When I got on the treadmill barefoot, I really started to learn. If you run barefoot, and your foot twists while in contact with the ground. Unless you just ignore the feedback from your foot, you will feel it. If your foot skids forward on landing, you will feel the friction. If you push off with your toes instead of lifting your foot, you will know it.
I don't believe this is always a bad thing. In fact, if I am running for time, I will be running in some sort of shoe. If I want to PR a 5K I am not so much worried that day about authentic barefoot running, I am going to insulate my feet so it will take more than a sliver of glass to stop my race.
I do believe, however that EVERY runner should spend some time barefoot. You will learn a lot from your feet.
Saturday, April 13, 2013
How To Choose The Shoe For You
It's that time of year again. The weather is warming up, people are getting outside, getting active, starting running and asking all sorts of questions about how to do it right.
Common question: "What shoes should I wear for running?"
Smart Alec answer: "Whatever shoes are best for you."
Serious answer: "Whatever shoes are best for you."
If you go online and ask what shoes you should wear, a lot of people are going to answer by telling you what kind of shoe they should wear. This information is useless to you unless you are a body snatcher and you plan on taking over there body to go for a run.
So, all you new runners, here is how to pick a shoe.
1. Forget about shoes for a minute, think about your body. Running builds a strong healthy body, but also requires a strong healthy body. Spend two to three days per week strengthening your body. Strengthen your feet, calves, hamstrings, glutes, quadriceps, hip flexors, hips, core, while your at it give the upper body some love too. You'd be amazed how tired your shoulders can get from running.
2. Run barefoot. You don't have to run barefoot everywhere you go, you don't have to run barefoot on concrete, but you will learn so much about running from some barefoot runs.
3. Go to a running specialty store. Not Foot Locker, not Dunham's, somewhere that employs a bunch of runners. If you aren't sure if it is a specialty running store go in and say to the first person you see, "What are you training for?" Their answer will let you know if they are a runner.
4. Tell them what you are looking for, they should watch you run a bit before they recommend a shoe. Try on the shoe they recommend. If it does not feel comfortable, tell them everything you don't like about the shoe. Repeat this process until your feet feel heavenly.
5. Don't forget to run barefoot.
Common question: "What shoes should I wear for running?"
Smart Alec answer: "Whatever shoes are best for you."
Serious answer: "Whatever shoes are best for you."
If you go online and ask what shoes you should wear, a lot of people are going to answer by telling you what kind of shoe they should wear. This information is useless to you unless you are a body snatcher and you plan on taking over there body to go for a run.
So, all you new runners, here is how to pick a shoe.
1. Forget about shoes for a minute, think about your body. Running builds a strong healthy body, but also requires a strong healthy body. Spend two to three days per week strengthening your body. Strengthen your feet, calves, hamstrings, glutes, quadriceps, hip flexors, hips, core, while your at it give the upper body some love too. You'd be amazed how tired your shoulders can get from running.
2. Run barefoot. You don't have to run barefoot everywhere you go, you don't have to run barefoot on concrete, but you will learn so much about running from some barefoot runs.
3. Go to a running specialty store. Not Foot Locker, not Dunham's, somewhere that employs a bunch of runners. If you aren't sure if it is a specialty running store go in and say to the first person you see, "What are you training for?" Their answer will let you know if they are a runner.
4. Tell them what you are looking for, they should watch you run a bit before they recommend a shoe. Try on the shoe they recommend. If it does not feel comfortable, tell them everything you don't like about the shoe. Repeat this process until your feet feel heavenly.
5. Don't forget to run barefoot.
Tuesday, March 19, 2013
Again, Study Quantifies the Obvious.
Runner's World also put this one out there, it really relates to the other one.
http://www.runnersworld.com/running-shoes/how-type-shoe-changes-young-runners-form
http://www.runnersworld.com/running-shoes/how-type-shoe-changes-young-runners-form
New Study Quantifies Common Sense
Well of course, I already knew this from personal experience, but now there is a study that puts it out there as being more than just my personal experience.
http://www.tandfonline.com/doi/abs/10.1080/19424280.2012.742141?journalCode=tfws20
Basically it says that the harder the surface, the more likely there will be a forefoot strike.
Credit to Runnersworld.com for finding the article for us.
http://www.tandfonline.com/doi/abs/10.1080/19424280.2012.742141?journalCode=tfws20
Basically it says that the harder the surface, the more likely there will be a forefoot strike.
Credit to Runnersworld.com for finding the article for us.
Wednesday, January 23, 2013
New Kicks From New Balance
Leave it to a married pair of runners to turn a date into a running shoe shopping trip.
I dropped off our little girl at Grandma's house, then headed over to the elementary school my wife where my wife teaches. We headed into town and would up making a short stop at a store called Hyder's that sells factory second shoes. A pair of Inov-8 shoes caught her eye, but they were too small, then we wound up each finding a pair of New Balance Minumus MO10s that fit. We spent a total of $60 for two pairs of shoes.
Did I really need another pair of shoes?
I had decided I didn't really need another pair of shoes. I was planning on getting through this winter with what I had, but I kind of wanted a pair of shoes good for cold weather, more waterproof than my VFFs (not hard to find that) but still minimal. The Merrell Sonic Glove was on my radar as was the VFF Lontra, but being on a budget was a deterrent there unless I found a great deal.
The MO10 seemed to fit the bill, so I quickly checked the ankle cuff to see if it had the same problem I found with the NB Minimus Trail Zero pair that I returned. The cuff was sewn in so no problem there. They were a size larger than my size, but I often go up a size to accomodate my forefoot. Even in minimal shoes with a wider toe box, I have trouble getting a good fit just behind my toes. (My wife has the same issue.) I tried them on, liked the feel and bought them.
This shoe has a 4mm drop from heel to toe, more cushioning than any of my other shoes, and a slight arch support. I was concerned about these factors, but so far they have not shown a problem for me. In fact as I am still recovering from a couple of injuries (I think my glute/hamstring issue is the root of my plantar issue in my left foot,) This slightly more supportive shoe has been leaving me less sore the day after a run. I was also concerned about the band across the forefoot causing a problem with my wide foot, but it turns out not to be an issue for me. It does, however cause an issue for my wife. Perhaps if she went a size up or found a wide width version she would be OK.
Warm and dry.
These shoes have a gusseted tongue and water resistant upper so these will be my go to shoes for wet or cold weather. While there are plenty of folks running in snow in Five Fingers, I hate having soggy toes, and am a weenie about the cold. I've been wearing them about in temperatures in the lower 20's Farenheit and they provide adequate warmth, especially if I add socks to the mix.
Too much shoe?
I've been working on improving my form as I think that some of my soreness is due to my twisty duckfeet. So I was concerned about a shoe that has more cushion and support might allow me to relapse into poor form. I was excited to try them out on a run though, so I got ready for my long run wearing my new shoes. Just in case of unforeseen problems with the shoes, I threaded a race belt through my Xero Shoes huaraches, so that I could change shoes if the need were to arise.
So how was the run?
I was able to run the full distance in my new shoes with no problems, and as an added bonus, there was no soreness the next day. these are the only shoes I run in now, that I continually notice while they are on my foot. There was much less ground feel than my VFF Treksports, Bikilas, or Soft Star Dash Runamoc. I could also feel the arch support and the elevated heel. There was not so much heel lift as to cause heel striking while running, but I have found myself scuffing my heel occasionally while walking in them. I also noticed that my foot does not get cold in them. I don't know if this will become an issue for running in hot weather, but I am not concerned as my intent is to wear this shoe for cold and/or wet weather.
The other use I will have for this shoe is as a casual shoe. I like to have shoes that serve multiple purposes, until they finally wore through the upper after nearly two years of use, my black Treksports were my all-purpose shoe. The only two complaints I had with them was they were not all weather, and I was a constant walking FAQ for Vibram Five Fingers. I feel like these shoes will blend in better than toe shoes.
Summing it up.
These shoes have a soft comfortable upper that I like with or without socks. Sized up they give me enough toe room while being a little long. The length is not a big issue because of the slight toe spring lifting the end of the shoe over obstacles. The sole is flexible, less than my other minimal shoes, but sufficiently flexible. The heel lift and arch support I generally think of as negatives, but they appear to be helping me keep running minimal while recovering from injuries. This shoe should be good for someone interested in heading towards a more barefoot shoe, but not quite ready to go all the way minimal. It had earned a place in my shoe rotation, especially through the cold winter and wet spring.
I dropped off our little girl at Grandma's house, then headed over to the elementary school my wife where my wife teaches. We headed into town and would up making a short stop at a store called Hyder's that sells factory second shoes. A pair of Inov-8 shoes caught her eye, but they were too small, then we wound up each finding a pair of New Balance Minumus MO10s that fit. We spent a total of $60 for two pairs of shoes.
Did I really need another pair of shoes?
I had decided I didn't really need another pair of shoes. I was planning on getting through this winter with what I had, but I kind of wanted a pair of shoes good for cold weather, more waterproof than my VFFs (not hard to find that) but still minimal. The Merrell Sonic Glove was on my radar as was the VFF Lontra, but being on a budget was a deterrent there unless I found a great deal.
The MO10 seemed to fit the bill, so I quickly checked the ankle cuff to see if it had the same problem I found with the NB Minimus Trail Zero pair that I returned. The cuff was sewn in so no problem there. They were a size larger than my size, but I often go up a size to accomodate my forefoot. Even in minimal shoes with a wider toe box, I have trouble getting a good fit just behind my toes. (My wife has the same issue.) I tried them on, liked the feel and bought them.
This shoe has a 4mm drop from heel to toe, more cushioning than any of my other shoes, and a slight arch support. I was concerned about these factors, but so far they have not shown a problem for me. In fact as I am still recovering from a couple of injuries (I think my glute/hamstring issue is the root of my plantar issue in my left foot,) This slightly more supportive shoe has been leaving me less sore the day after a run. I was also concerned about the band across the forefoot causing a problem with my wide foot, but it turns out not to be an issue for me. It does, however cause an issue for my wife. Perhaps if she went a size up or found a wide width version she would be OK.
Warm and dry.
These shoes have a gusseted tongue and water resistant upper so these will be my go to shoes for wet or cold weather. While there are plenty of folks running in snow in Five Fingers, I hate having soggy toes, and am a weenie about the cold. I've been wearing them about in temperatures in the lower 20's Farenheit and they provide adequate warmth, especially if I add socks to the mix.
Too much shoe?
I've been working on improving my form as I think that some of my soreness is due to my twisty duckfeet. So I was concerned about a shoe that has more cushion and support might allow me to relapse into poor form. I was excited to try them out on a run though, so I got ready for my long run wearing my new shoes. Just in case of unforeseen problems with the shoes, I threaded a race belt through my Xero Shoes huaraches, so that I could change shoes if the need were to arise.
So how was the run?
The other use I will have for this shoe is as a casual shoe. I like to have shoes that serve multiple purposes, until they finally wore through the upper after nearly two years of use, my black Treksports were my all-purpose shoe. The only two complaints I had with them was they were not all weather, and I was a constant walking FAQ for Vibram Five Fingers. I feel like these shoes will blend in better than toe shoes.
Summing it up.
These shoes have a soft comfortable upper that I like with or without socks. Sized up they give me enough toe room while being a little long. The length is not a big issue because of the slight toe spring lifting the end of the shoe over obstacles. The sole is flexible, less than my other minimal shoes, but sufficiently flexible. The heel lift and arch support I generally think of as negatives, but they appear to be helping me keep running minimal while recovering from injuries. This shoe should be good for someone interested in heading towards a more barefoot shoe, but not quite ready to go all the way minimal. It had earned a place in my shoe rotation, especially through the cold winter and wet spring.
Wednesday, November 14, 2012
Homemade Huaraches
The real beauty of huarache sandals is how easy and inexpensive they are to make. I have now made three pairs of homemade huaraches, and spent a total of twelve dollars in the process. One pair was for me, one for my wife, and one for my five year old daughter for her birthday.
The first two pairs I made, for my wife and myself, were made from a discarded golf cart tire. It had been heavily worn and had lost a lot of its thickness, so I took it home, traced my feet and my wife's feet on it, cut it with a utility knife and had my huarache soles. Putting the holes in it was a challenge. This rubber is dense and tough. Using a hole punch and hammer was like trying to wreck a building by throwing socks at it. So I got my drill and drilled the holes. I bought a camping clothesline and used if for the string.
You can see in the picture when these are not on my foot, they curve up like, well, like golf cart tires, but when they are on my feet they conform pretty well, and the "toe spring" keeps them from snagging when I step over obstacles.
I recently bought some Xero Shoes Huaraches, and I have to admit they are more comfortable, lighter, and have better ground feel than my homemade huaraches. When I got them, my daughter watched me putting them together and asked if she could have a pair of huaraches. My little girl has an artistic streak and a DIY attitude, so for her birthday I bought a couple of leather scrap kits, one tough, hard leather bag, and one suede scrap bag. I was able to piece together enough scraps to make her two pairs of huaraches. We finished the first pair up today.
To have a kit ready to surprise her with for her birthday, I traced her Soft Star Shoes and cut out a tough leather sole and a suede footbed for each foot. On her birthday morning I presented her with her pieces, wrapped in leather cord for the ties. She wanted to get right on it, so we got out our multipurpose arts and crafts work surface, (pizza box) and glued the footbeds to the soles.
I don't have any clamps, so to press them while they dried, I used what I had handy.
Once the glue was dry, we punched holes.
We strung the laces and tied them on.
My girl, her girl, and her-aches.
 |
| Golf Cart Tire Huaraches |
 |
| Golf Cart Huaraches On My Foot |
I recently bought some Xero Shoes Huaraches, and I have to admit they are more comfortable, lighter, and have better ground feel than my homemade huaraches. When I got them, my daughter watched me putting them together and asked if she could have a pair of huaraches. My little girl has an artistic streak and a DIY attitude, so for her birthday I bought a couple of leather scrap kits, one tough, hard leather bag, and one suede scrap bag. I was able to piece together enough scraps to make her two pairs of huaraches. We finished the first pair up today.
 |
| Gluing the footbed to the sole. |
 |
| 55 pounds and a book make a great press. |
I don't have any clamps, so to press them while they dried, I used what I had handy.
 |
| Hammer Time! |
Sunday, November 11, 2012
Running In Xero Shoes Huaraches
Thanks to Kentucky's version of November weather, (sometimes below freezing, sometimes above 70F) I've been able to put some miles on my new Xero Shoes huarache running sandals. It was a rather different shoe buying experience. Like most shoes there are colors to choose from, but with the Xero Shoes you also have the option of sending them a tracing of your foot and letting them finish your sandals or getting the kit and doing it yourself. I chose to do it myself. The final decision I had to make was whether to get the 6mm contact sole or the 4mm connect sole. I chose 6mm and am glad I did. Even at 6mm these huaraches have better groundfeel than my VFF Bikilas, VFF Treksports, or my SoftStar Runamoc Dash with 5mm sole. In short, these are the most barefoot soles of any of my running shoes.The Kit
The kit came in a flat little package, it included the soles, two strings, a hole punch tool, and a pamphlet with the basics of how to put them together. I had been all over the videos on the Xero Shoes website so I was pretty confident on putting the shoes together myself, it took me about 15 minutes to complete them.
Tying and Running
I'm putting tying and running together because I feel that they are pretty inseperable with this type of shoe. There are lots of options on how one could tie huaraches. There are several video tutorials at the Xero Shoes website, some by the makers, some by users. I reccomend trying several different methods out to see what you like best. Each method has its strengths and weaknesses and every foot is different.
Running in huaraches is different. Modern running shoes are often designed to cushion, protect, and coddle the feet. Huaraches are not. They are designed to put a piece of material between your foot and the ground to protect the foot from abrasion and pointy things. Modern running shoes will protect your foot from bad running form with padding, cushioning, and other features, huaraches will tattle on your running form like a 3 year old at preschool. This to me is the number one reason to run in them.
If you push off (toe off) too much, the string around your ankle will tighten and let you know what you are doing, if on footstrike your foot is skidding into place instead of setting down, the string between the toes will press in and tell on you. If you have an odd twist to your foot like I do (did?) The strings around the sides of the feet will tell on you.
This next sentence is why I really love my Xero Shoes.
When I wear my Xeroes, I don't make as many running form mistakes because I get instant feedback from my shoes when I do.
My Xero Shoes are becoming a coaching tool, and I believe that my running form is improving and becoming more efficient from running in them. It isn't automatic, they don't magically fix the problems with running form, they just let me know there is a problem. I have to listen. I don't care if your coach is Alberto Salazar, if you don't listen to what he is saying, you won't benefit. This is a mistake some "barefoot runners" have made. They throw on a minimal shoe, call themselves barefoot, and keep running as they always have. It is vitally important when going minimal or barefoot to listen to your body's feedback.
Customer Service
I have to mention the customer service from Xero Shoes. No other shoe that I've ever had did I get free advice about my blog from the CEO of the shoe company, and only one other shoe company has been as hands on with recommendations and advice about their shoes. Steven Sashen has made all sorts of resources available on the Xero Shoes website, on the user forums, on his blog, through emails, and even over the phone. Absolute above and beyond customer service.
In Short
Quick summary:
Xero Shoes
Even the thicker 6mm version has better ground feel than the VFF Bikila.
Has the most breathable upper of any running shoe I've ever seen. (The upper is a string so. . .)
When my form is good, and the laces are dialed in correctly, I almost forget I have shoes on.
When my form is bad, I hear about it immediately.
Even if you are not a minimal, or barefoot running person, I recommend getting a pair and doing occasional short form training sessions in them. They are a lot more affordable than a high speed camera and professional coach.
Sunday, November 4, 2012
Tattle Tail!!
I've been examining my sole.
Soles actually. I've been studying the wear patterns on the soles of my shoes. I can see the evolution of my running form in the soles of my shoes.
New Balance 622.
I started off by running in the shoes I had. My running form was completely awful. I knew nothing about running and these shoes completely shielded my feet from any feedback I would get from slamming my heels into the ground. They are worn from the outside of the across to the big toe area. My toes stick out to the sides when I walk (duck feet) and when I ran in these shoes I did the same thing. Not only did I heel strike, I also zig-zagged somewhat when running.
Vibram Five Fingers Bikila: The majority of the wear was on the outside edge of the forefoot, with some minimal wear at the heel, and another large area of the wear on the sides of the toe units.
Wait, what? On the sides of the toes? How does that happen?
after discovering this wear on the sides of the toes and the outside of the heel I started really trying to see what my feet were doing. I was landing on the forefoot, with my duckfootedness still happening, as my heel lowered, my foot would rotate into a forward pointing position causing the sideways wear on my toes and the sideways wear at the heel.
Soft Star Shoes Runamoc Dash:
Running in this shoe overlapped with running in the Bikilas and had a similar wear pattern.
My new Bikilas also feature the sideways wear at the toes, but lack the sideways wear at the heel. I think my foot is coming to the forward position more quickly than before so that by the time the heel lands the rotation is completed.
Time will tell what my new Xero shoes will tell me with their wear pattern, but they are already tattling on me quite a bit. I get feedback faster from them thanks to the construction. There are more details on that here.
What do your wear patterns tell you?
Soles actually. I've been studying the wear patterns on the soles of my shoes. I can see the evolution of my running form in the soles of my shoes.
New Balance 622.
I started off by running in the shoes I had. My running form was completely awful. I knew nothing about running and these shoes completely shielded my feet from any feedback I would get from slamming my heels into the ground. They are worn from the outside of the across to the big toe area. My toes stick out to the sides when I walk (duck feet) and when I ran in these shoes I did the same thing. Not only did I heel strike, I also zig-zagged somewhat when running.
Vibram Five Fingers Bikila: The majority of the wear was on the outside edge of the forefoot, with some minimal wear at the heel, and another large area of the wear on the sides of the toe units. Wait, what? On the sides of the toes? How does that happen?
after discovering this wear on the sides of the toes and the outside of the heel I started really trying to see what my feet were doing. I was landing on the forefoot, with my duckfootedness still happening, as my heel lowered, my foot would rotate into a forward pointing position causing the sideways wear on my toes and the sideways wear at the heel.
Running in this shoe overlapped with running in the Bikilas and had a similar wear pattern.
My new Bikilas also feature the sideways wear at the toes, but lack the sideways wear at the heel. I think my foot is coming to the forward position more quickly than before so that by the time the heel lands the rotation is completed.
Time will tell what my new Xero shoes will tell me with their wear pattern, but they are already tattling on me quite a bit. I get feedback faster from them thanks to the construction. There are more details on that here.
What do your wear patterns tell you?
Wednesday, October 31, 2012
Xero Shoes First Look
My first impression after receiving my Xero Shoes huaraches are very good. I ordered the 6mm sole for two reasons, I wanted longer wear, and I am still interested in a little more sole between my sole and the road.
I've done a three mile easy run, some even easier jogs with my daughter and dog, some walking on trails, and some casual wear in these sandals. Right now, I have a VFF Bikila on one foot and a Xero on the other.
I can't help but compare "barefoot shoes" of all types with my VFFs simply because they are the first that I used so they are my frame of reference.
The upper on the Xero Shoes is definitely more breathable. Of course, the upper is a string, so that is kind of obvious. The only thing to really compare then is the sole. The VFF Bikila has a pretty flexible sole, the segmented rubber area helps a lot with that, the 6mm Xero Shoe is a single piece of rubber and has a little less flexibility than the Bikila. I'd like to see sometime how the 4mm compares. The VFF also flexes much better at the toes due of course to the individual toes.
Despite being slightly less flexible than my Bikilas the Xero Shoe actually has better ground feel. I feel more texture under my feet, and I better feel what my foot is doing when it contacts the ground. This leads me to what I feel is the single biggest reason to run in huaraches at least every once in a while.
I have recently discovered a problem with my running form. I suspected it from examining the soles of my VFF's and SoftStar Runamoc Dash shoes, but I confirmed it for sure while running in my Xero Shoes.
I have duck feet.
Not webbed toes, obviously, or I couldn't run in VFFs. What I mean is that my feet land with my toes pointed outward. I first realized I walked that way when I took a snow picture of footprints from my daughter and me walking through the snow. Her toes pointed in the direction she was going, mine pointed way out to the sides.
Looking at videos of me running before going minimal, not only did I heel strike, but my duckfootedness resulted in a zigzag pattern to my running stride. When I went minimal, a lot of this was corrected because I switched to a forefoot strike, but I have a degree of twist when I land. I start off with toes out, heels in, then my foot twists slightly to line up with my direction of travel. I saw evidence of this on the wear pattern in my shoes, but the huaraches give me immediate feedback of this with every step. I can feel the twist happening, and when it is extreme, my heel actually presses against the strings of the huarache and nearly steps off the edge of the sole. This twist is something I didn't even figure out on barefoot runs. I knew there was friction on my foot, but I couldn't pin it down.
Number one reason to run in huaraches? They are the biggest tattle tail on my running form. If I skid forward on landing, the string between my toes tells me so. If I push off too much with my toes, the string around my heel tells me so. If I twist the strings around the side tell me so.
Instant feedback with every step, and the most barefoot feeling shoe I've ever tried. Just those two factors give me all the reason I need to run in Xero shoes.
There is one more thing though. VFF Bikilas run $100 a pair and last me about 1000 miles before the inside starts to give me toe blisters. Xero Shoes run less than $30 a pair and have a 5,000 mile warranty. As I am on a budget, this matters to me. Bikilas cost me ten cents per mile. Xero Shoes,
six tenths of a penny per mile.
I've done a three mile easy run, some even easier jogs with my daughter and dog, some walking on trails, and some casual wear in these sandals. Right now, I have a VFF Bikila on one foot and a Xero on the other.
I can't help but compare "barefoot shoes" of all types with my VFFs simply because they are the first that I used so they are my frame of reference.
The upper on the Xero Shoes is definitely more breathable. Of course, the upper is a string, so that is kind of obvious. The only thing to really compare then is the sole. The VFF Bikila has a pretty flexible sole, the segmented rubber area helps a lot with that, the 6mm Xero Shoe is a single piece of rubber and has a little less flexibility than the Bikila. I'd like to see sometime how the 4mm compares. The VFF also flexes much better at the toes due of course to the individual toes.
Despite being slightly less flexible than my Bikilas the Xero Shoe actually has better ground feel. I feel more texture under my feet, and I better feel what my foot is doing when it contacts the ground. This leads me to what I feel is the single biggest reason to run in huaraches at least every once in a while.
I have recently discovered a problem with my running form. I suspected it from examining the soles of my VFF's and SoftStar Runamoc Dash shoes, but I confirmed it for sure while running in my Xero Shoes.
I have duck feet.
Not webbed toes, obviously, or I couldn't run in VFFs. What I mean is that my feet land with my toes pointed outward. I first realized I walked that way when I took a snow picture of footprints from my daughter and me walking through the snow. Her toes pointed in the direction she was going, mine pointed way out to the sides.
Looking at videos of me running before going minimal, not only did I heel strike, but my duckfootedness resulted in a zigzag pattern to my running stride. When I went minimal, a lot of this was corrected because I switched to a forefoot strike, but I have a degree of twist when I land. I start off with toes out, heels in, then my foot twists slightly to line up with my direction of travel. I saw evidence of this on the wear pattern in my shoes, but the huaraches give me immediate feedback of this with every step. I can feel the twist happening, and when it is extreme, my heel actually presses against the strings of the huarache and nearly steps off the edge of the sole. This twist is something I didn't even figure out on barefoot runs. I knew there was friction on my foot, but I couldn't pin it down.
Number one reason to run in huaraches? They are the biggest tattle tail on my running form. If I skid forward on landing, the string between my toes tells me so. If I push off too much with my toes, the string around my heel tells me so. If I twist the strings around the side tell me so.
Instant feedback with every step, and the most barefoot feeling shoe I've ever tried. Just those two factors give me all the reason I need to run in Xero shoes.
There is one more thing though. VFF Bikilas run $100 a pair and last me about 1000 miles before the inside starts to give me toe blisters. Xero Shoes run less than $30 a pair and have a 5,000 mile warranty. As I am on a budget, this matters to me. Bikilas cost me ten cents per mile. Xero Shoes,
six tenths of a penny per mile.
Wednesday, October 3, 2012
New Balance Minimus Trail Zero: The Shoe That Broke My Heart
But. . .
Did I mention I really liked this shoe? I took it on its first trail run, 8 1/2 miles at Mammoth Cave National Park, me my wife, our dog, and my new shoes that only had 9 miles of running on them, all on pavement. The trail we were on was a shared use trail also used by horses. If you've never run on horse used trails this can mean some pretty rough conditions on the trail, especially after a rain like the day we went on this run. Squishy, muddy, mucky puddles. Deeply cut trails carved out by horses hooves, areas of high erosion. Also this trail had several areas of running on large rocks, or even bedrock. Quite a variety of terrain.
These New Balance Minimi Trail Zero shoes took such good care of my feet, and when they got wet, three steps later I would forget they had gotten wet.
Then when I got home and cleaned them off, I noticed something. The padded cuff around the ankle was peeling off.
I took them back to the store I got them, they had no more in stock (moving on to cold weather merchandise I suppose.) They called NB who said they would be glad to give the store credit on their next order, and I settled for my money back.
I walked out shoeless.
I went to a local discount shoe store and found at less than half price a beautiful blue and black pair of NB Minimus Trail Zero running shoes. In Blue and Black, a color scheme I would like much more than my "Road Stripe Yellow" ones. They were in my size. I picked them up and looked at the cuff around the ankle. It was peeling off.
Today I saw another pair at Gander Mountain. I looked at the cuff around the ankle. I rubbed it gently with my thumb and it peeled off.
New Balance, please fix this problem, this is a wonderful minimal shoe, but I don't want to buy an expensive shoe that I then half to repair with gear tape before I can run in it.
Thursday, September 13, 2012
Barefoot Running Shoes On Gravel: VFF TrekSport vs SoftStar Shoes Dash vs. NB Minimus Trail Zero
The bane of barefoot and nearly barefoot runners. Gravel!! If gravel is a common obstacle you face, but you want to run barefoot or nearly barefoot there are basically two options available.
The Runamocs are the warmest of the three, and are even warm enough in the rare snow we have in Kentucky without socks. They do a good job of protecting against gravel. The downsides are they are the least flexible of the three, and they just look to good to ruin on trails. (downside or upside?)
The NB Zeroes are the best for wet conditions as they shed water like a well oiled duck, they are more flexible than the Runamocs, but have less ground feel. They have excellent flexibility thanks to the segmented sole, but sometimes acorns and things get stuck between the pods.
If you are looking for a minimal shoe for running on trails that include a lot of gravel or other hazards you have options available. You can toughen up your feet. You can get a shoe that has a thicker sole, losing some of the flexibility and barefoot feel, but adding protection under foot. You can choose one of the many shoes with a segmented sole that allows more flexibility, but has the chance of debris getting between the sole sections.
1. Toughen up.
2. Find shoes that give you enough of a shield against the gravel.
As I am a nearly barefoot runner and not a true barefoot runner I have gone with a bit of a combination of the two. When I was training for my first trail race I had two pairs of shoes I ran on trails with, Vibram FiveFingers Treksport, and Soft Star Shoes Runamoc Dash (5mm sole option). Recently I added the New Balance Minimus Zero Trail to my trail running.
Time for the standard disclaimer, none of these compaines have provided me anything to talk about their shoes, I bought them all myself.
When I first started running off road in minimal shoes, I learned quickly that gravel hurts. So I started going out of my way on trails to run on the gravel while wearing my VFF Treksports to toughen up my feet. The Treksports protect from gravel with a 4mm Vibram rubber sole and an 4mm EVA midsole. The sole is still rather flexible (obviously less so than a VFF classic, sprint, or KSO would be) and I could definitely feel the gravel. I felt that they offered enough protection to make running on brief intervals of gravel manageable from the start of my toughening up of my feet. Occasionally I would have a rock or stick poke at my arch where there is no rubber, but this shoe has a tough leather area there that provided me enough protection.
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| Runamoc Dash |
As the weather cooled, I started wearing the Soft Star Shoes Runamoc Dash. I got the non-perforated version because it was going to be my cold weather running shoes. I also got the 5mm sole for two reasons, 5mm would take longer to wear down than 2mm, and, as I said before, gravel hurts.
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| Well worn Runamoc Dash |
The Dash has that 5mm sole, and an insole that appears to be as thick. It is the least flexible of my minimalist shoes, but still gives good ground feel. Maybe someday I'll pull the insole out which would improve ground feel and flexibility while reducing the protection from gravel and other hazards. The Vibram rubber sole covers the entire bottom of the shoe which gives ample protection for the entire foot including the arch area. The Dash gave me more protection from trail hazards, kept my foot warm on cold days, was extremely comfortable with or without socks, and is mono-toed, so I can wear whatever socks I want with it. The tread is less aggressive, so I did find myself sliding a bit more in sloppy trail conditions.
My new NB Minimus Trail Zero shoes got their first big tryout recently. My wife and I went trail running at Mammoth Cave National Park. I recently got the Zeroes because I decided to shine up my Runamocs and use them as a dress/casual shoe. I decided to try them out on the trail. NB has a completely different approach to the sole of this shoe than my others. It is a highly segmented sole with these little rubber pods connected by rubber. The high contact/wear areas also have a more durable rubber on top. Hard to describe, just check out the picture.
The rubber sole appears to actually be thicker than my Runamocs, but thanks to the segmentation it is more flexible. I feel that my foot moves more naturally in these than the Runamocs, while I feel the ground less in them. Sometimes that lowered groundfeel is a curse, and sometimes it is a blessing.
So which is my favorite trail shoe?
Well, it depends. In ideal conditions such as mild weather and dry trails with few hazards I always prefer The FiveFingers they give me the most natural foot function. My TrekSports, however, do nothing to keep my feet warm, and when they get wet I have soggy material between my toes which I can not stand at all.
The Runamocs are the warmest of the three, and are even warm enough in the rare snow we have in Kentucky without socks. They do a good job of protecting against gravel. The downsides are they are the least flexible of the three, and they just look to good to ruin on trails. (downside or upside?)
The NB Zeroes are the best for wet conditions as they shed water like a well oiled duck, they are more flexible than the Runamocs, but have less ground feel. They have excellent flexibility thanks to the segmented sole, but sometimes acorns and things get stuck between the pods.
If you are looking for a minimal shoe for running on trails that include a lot of gravel or other hazards you have options available. You can toughen up your feet. You can get a shoe that has a thicker sole, losing some of the flexibility and barefoot feel, but adding protection under foot. You can choose one of the many shoes with a segmented sole that allows more flexibility, but has the chance of debris getting between the sole sections.
Wednesday, August 22, 2012
Soft Star Shoes Children's Rambler
When I realized what cramped shoes had done to my feet over a lifetime, I started looking for a good choice of footwear for my daughter so that she would not suffer the same injuries and, let's be honest, deformities.
The solution I came to was a company called Soft Star Shoes.
Is there supposed to be a disclaimer here? Soft Star Shoes has given me nothing, I've bought four pairs of footwear from them, one for me, one for each member of my family.
Anyway, my little girl loved her Soft Star Ramblers.
Her style was a smooth leather upper, Vibram rubber sole, and a sheepskin insole. She got them in August 2011 and wore them until her toes grew through the end.
This has been her favorite of any shoe she has ever worn. She still occasionally asks if she can wear them even though they don't fit her anymore.
I love Soft Stars commitment to sustainability and their community. I also love their shoes. These shoes were put to the test of a very active four year old. She ran in them, as much as a mile on pavement, she hiked in them, played in them, rode her bike in them. The sheepskin eventually had holes worn through, and after 6 months the stitching came apart at the toes in one shoe. That is partially because the leather kept stretching to accommodate her growing foot allowing the sole to eventually start wearing where the stitches were.
The shoe has a two piece upper that can let water and debris in, but this was not often a problem. The shoes allowed her foot to move and flex naturally while staying on her feet without slipping off. This is accomplished by an elastic strap around the ankle. As I mentioned earlier, the leather stretched as her foot grew, so even as she outgrew the sole, the leather still allowed her foot to remain uncramped.
So those are her daddy's thoughts, what did she think of the Ramblers?
She says they were her best, best, best shoes, she loved them because they were pink and blue and so comfy and had sheepskin and were so flexible.
In short. Best shoe for kids I've ever seen.
The solution I came to was a company called Soft Star Shoes.
Is there supposed to be a disclaimer here? Soft Star Shoes has given me nothing, I've bought four pairs of footwear from them, one for me, one for each member of my family.
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| Ramblers after some serious wear and tear. |
Her style was a smooth leather upper, Vibram rubber sole, and a sheepskin insole. She got them in August 2011 and wore them until her toes grew through the end.
This has been her favorite of any shoe she has ever worn. She still occasionally asks if she can wear them even though they don't fit her anymore.
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| She grew right out the end. |
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| What's left of the sole after many miles. |
So those are her daddy's thoughts, what did she think of the Ramblers?
She says they were her best, best, best shoes, she loved them because they were pink and blue and so comfy and had sheepskin and were so flexible.
In short. Best shoe for kids I've ever seen.
Saturday, July 14, 2012
The Life of a Bikila: Part Two
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| One year old Bikilas viewed from the top. |
Looking at the outside of the upper, I cannot really see much wear, they are not quite as white as they once were though.
On the inside there is some visible wear in the insole, and a bit on the upper. The upper, however, is as soft on the skin as ever. I can feel a difference in the padding around the opening compared to my new Bikilas.
When I put on my new pair, I can definitely feel the cushioning. Although it is only 3mm of cushion, it is noticeable compared to the old ones in which the cushion has been heavily compressed by lots of footsteps.
The most visible wear, is of course, on the soles of the shoes. This picture shows where my initial footstrike is pretty clearly as the most worn spot is on the outside just behind the ball of the foot. The placement of the carbon rubber pod there is exactly on the right spot for my footstrike.
 |
| Paper thin rubber at the second toe. |
 |
| View of the off-center wear on the toe. |
The sole could hold up to some more wear, however, after a year and a half, the footbed has taken some abuse. It is possible that some of the wear is due to me having a little extra room in the toes, but regardless the wear in the toe pockets is now leading to the occasional blister at the end of my toes. This has only occurred three times, twice on long runs, and today at the 5K race. Due to this, however, I feel it is time to retire this pair of shoes and move on to my new Bikila LS.
In short, this shoe has been durable, comfortable, and very well priced for the amount of time they lasted.
Thursday, July 5, 2012
The Life of a Bikila: Part 1
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| Not this Bikila |
Not the life of A. Bikila, the runner who won the olympic marathon in London barefoot, but the life of "a Bikila," the shoe that was named after him.
When I first started running, I ran in the shoes I had, which were some old, beat up, New Balance cross training shoes. Once I decided this running thing was something I was going to continue with, I followed the advice of, well, everybody and went to get fitted for some "properly fitted running shoes".
When I ran around the store in these shoes, they felt cushy and smooth compared to the cross trainers, I didn't feel the impact of the ground like I did in the old shoes, that part was kind of nice, but my feet felt constricted. It was as though my feet had seen too much and someone decided to tie them up and gag them.
 |
| This one |
I didn't have the words for it at the time, but what was different, as I look back, was that my feet immediately took over the job of shock absorption. I stopped heel striking (not everybody does that automatically) I ran light on my feet. In short, it felt good to run in those shoes.
So, I thanked the salesperson, put the shoes back on the shelf (I told her at first, I never buy on day one), I went home and did some research on VFF shoes and running in them.
A week later, after lots of research I went back and bought the shoes. I've been running in them since, I transitioned slowly and took good care of my feet. In July of 2011 I ran a race in them for the first time, and they are now, a year later, wearing very thin in places. So I will race in them one more time on July 14th, then they will become shoes for gardening and such.
Later, in part 2 I will give a review of a year in these shoes.
Friday, April 6, 2012
The Difference "Nearly" Makes
As you've figured out if you read this blog, I like to run in "minimalist" shoes such as the Vibram FiveFingers and the SoftStar Dash Runamoc. Every once in a while, I go fully barefoot.
Not often over the winter though.
I did not start off as a barefooter looking for as little shoe as possible, I started off in big heavy cross trainers and moved to a lot less. At first running in my VFF Bikilas felt incredibly barefoot to me. After having done a little running fully barefoot I can say that the word "nearly" in nearly barefoot makes a big difference.
It's like the word "nearly" in "She nearly got pregnant." or, "That car nearly hit me."
A single word that can be taken as not much of a difference, but it makes a big difference.
When fully barefoot I feel every bit of texture in the road, and as I am still new to this, it causes me to search out the smoother parts of these country roads I like to run on. I have to be more aware of debris in the road, the Bikilas really do a lot to soften those pointy things. I have to choose more carefully and plan ahead if I need to exit the road due to a big truck roaring down my path, I'd hate to jump into the tall grass and find someone's beer bottle from last week.
Not often over the winter though.
I did not start off as a barefooter looking for as little shoe as possible, I started off in big heavy cross trainers and moved to a lot less. At first running in my VFF Bikilas felt incredibly barefoot to me. After having done a little running fully barefoot I can say that the word "nearly" in nearly barefoot makes a big difference.
It's like the word "nearly" in "She nearly got pregnant." or, "That car nearly hit me."
A single word that can be taken as not much of a difference, but it makes a big difference.
When fully barefoot I feel every bit of texture in the road, and as I am still new to this, it causes me to search out the smoother parts of these country roads I like to run on. I have to be more aware of debris in the road, the Bikilas really do a lot to soften those pointy things. I have to choose more carefully and plan ahead if I need to exit the road due to a big truck roaring down my path, I'd hate to jump into the tall grass and find someone's beer bottle from last week.
Thursday, March 29, 2012
Dash RunAmoc Minimalist Shoe
One of the shoes I used to train for my half marathon at Fall Creek Falls State Park was the Dash RunAmoc from Soft Star Shoes.
I predominantly run in Vibram Five Fingers, but as all VFF enthusiasts know, they do little to protect your feet from the cold, and a walk through dewy grass in them results in instantly soggy toes. So last August I started searching for a solution for winter running. After much research, I found the Dash RunAmoc with 5mm trail sole (rather than the 2mm option) and decided it was the shoe for me.
Having used this shoe for six months, I'm ready to give a review of the long term use of this shoe.
Reasons I Originally Chose This Shoe
I chose this shoe for several reasons:
It keeps feet dry on dewy or rainy mornings, (and the rare Kentucky snow).
Since I could wear any type of socks with it, I knew I would be able to keep my feet warm.
It looks good. It passes for a casual shoe, and with a little care as a quasi dress shoe (try that with a VFF).
I liked Soft Star's commitment to their community and to the environment.
First Impressions
The first thing I noticed was just how nice this shoe looked, then I put it on sockless and noticed just how good it felt. The soft leather upper felt so indescribably good on my foot. I felt like I was being pampered. I had had some concerns over the idea of leather rubbing against my skin, but once I felt it all concerns were allayed.
There is a double layer of leather on the tongue, giving a little more thickness under the shoe laces, this is a great feature of this shoe. There is a very slight heel cup sewn in to the back of the shoe. this prevents the back of the shoe from feeling floppy. The 5mm sole had these little nubs built in, They don't give aggressive traction, but it has been enough for most of my purposes so far. This structure in the sole also allows more flexibility than 5mm of smooth rubber would have.
First Run
I took them out for a spin, and loved them. The feel of the upper was looser than I was accustomed to thanks to the glove like feel of VFFs, but after about a half mile I stopped noticing. Ground feel was more muted than my VFF Bikilas, more similar to my TrekSports, with the exception of all the toes being in one toebox. The Dash toebox has plenty of room for toe splay, I was simply used to the toes moving with the shoe.
Long Term Impressions
What a fabulous shoe! Good ground feel, (which would be even better with the 2mm sole), lightweight, long wearing, good looking, and so comfortable. When the house is cold, I wear them like a slipper, they keep my feet dry on dewy mornings or on a rainy run. I've worn them for the last six months running on muddy trails, salty roads, in cold weather and in warm weather. Even without socks they keep my feet warm in temperatures down to 20 degrees, (it didn't get much colder than that here this winter), but also feel fine in the warmer weather. They are easy to take care of, mine still look good, and if I want to wear them somewhere nice, I just clean them up a bit. I wore them to my wife's graduation and on an 11 mile run that included asphalt, gravel, and muddy trails and am duly impressed with the performance of this shoe.
The best feature of this shoe. My VFFs came shaped like a foot, whereas my Dash RunAmoc, after a couple of months was shaped like MY foot.
The one thing I would change would to be adding another pair of eyelets for the laces so I could snug the back of the shoe a little more without tightening the rest of the shoe.
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