Well I would officially like to announce our men’s winner, George Wang.

Congrats George!

George was kind of enough to provide his initial review on the VIVOBAREFOOT Evo.

“I’ve been wearing the shoes everywhere! I really love the style, portability, and health benefits that come with these shoes.

On the downside, when I first started wearing them, they caused abrasions to the upper side of my toes where the shoe bends while running, to the point when it was too painful to walk in them.

Ever since I started wearing socks, I’ve had no problems and been enjoying them very much.” – George Wang

Stay tuned for our next contest…

Well I would officially like to announce our women’s winner, Debbie Sniderman.

Congrats Debbie!

Debbie was kind enough to share a few thoughts on the shoes and also a couple of pictures.

Debbie’s Thoughts

These shoes are light and comfortable! I was pleasantly surprised how nice the flat bottoms with no “bloatware” felt under my flat feet.

One of my feet has a bone spur at the base of my big toe, so I typically can only wear shoes with a “tall toe box” that have enough room near the top of the shoe lace area. These shoes have enough room and the uppers are soft and pliable, so they feel great!

I wore these shoes without socks and definitely recommend wearing them with socks for any long walk or workout instead of actually going barefoot.

Socks helped to absorb moisture since they don’t breathe well and to protect the back of my ankle from rubbing on the heel support.

With socks these shoes are great for long distance walks, and people with flat feet who may need a tall toe box should definitely try them!

Check these shoes out!

A few months back, I wrote a review on the VIVOBAREFOOT Evo running shoe. After running in the Evo for almost a year I can firmly say, it’s a fantastic option if you’re looking to take your running in a more minimalistic direction.

The VIVOBAREFOOT Evo running shoe retails for $160 on the VIVOBAREFOOT website, but for two lucky readers (one male and one female), Healthynomics will spare you the trouble of buying a pair.

So here’s your chance, ladies and gentlemen.

Contest prizes:

1 FREE pair of Men’s VIVOBAREFOOT Evo running shoes

AND

1 FREE pair of Women’s VIVOBAREFOOT Evo running shoes

To enter, please complete the entry form below. NO PURCHASE NECESSARY! The winners will be announced on August 22, 2011.

Bonus:

As a token of our appreciation, Healthynomics will email everyone that has submitted an entry for the contest a coupon code for 15% OFF at Foot Forward Training Systems.

Good luck to everyone, and very big thanks to VIVOBAREFOOT for sponsoring this giveaway!

A few months back I wrote a review on the VIVOBAREFOOT Evo barefoot running shoe. To this day, the Evo is still one of my favourite shoes to wear for a quick run or to kick around in on the weekend. I have been keeping up-to-date with VIVOBAREFOOT’s developments as I am keen to see what minimalistic running shoes they bring out next.

On that note, be sure to check out their new Ultra, a light-weight barefoot amphibious running shoe.  It looks fantastic for those weekends when you’re at the cottage and want a shoe that you can run in, but also not have to worry if it gets soaked in the lake.

VIVOBAREFOOT Evo Running Shoe Give Away Contest!

Before getting into this post, I am very excited to announce that VIVOBAREFOOT has kindly offered two pairs of VIVO BAREFOOT Evo running shoes to Healthynomics readers!

We have one women’s and one men’s pair of Evo’s to give away.

Details of the contest will be outlined in an upcoming post, so stay tuned.

Making Sense Of Barefoot Running eBook

Recently VIVOBAREFOOT in conjunction with Lee Saxby, has published an eBook entitled “Propieception: Making Sense Of Barefoot Running”. The eBook is free and I encourage anyone that is already transitioned to minimalistic running or barefoot running newbies alike to check it out.

Lee Saxby

As mentioned above, “Making Sense of Barefoot Running” was written by Lee Saxby. He has spent 20 years studying with the leading researchers across the fields of biomechanics, nutrition, athletic training, evolutionary biology and functional medicine. Christopher McDougall, the author of the international bestselling book “Born to Run” has called Lee Saxby “The World’s Best Running Coach”.

The eBook is broken up into 5 sections:

1. We Have Forgotten How to Run
2. The Human Foot is an Evolutionary Masterpiece
3. Proprioception: Our Sixth Sense
4. Footwear That Makes Sense
5. Reawaken Your Innate Barefoot Running Skill

The eBook is not a long read and I do encourage you to read it all on the VIVOBAREFOOT website. Below is a summary.

We Have Forgotten How to Run

About 80% of all runners suffer from a running related each year. Plantar fasciitis, runner’s knee, iliotibial band syndrome, Achilles tendinitis – you would be hard pressed to find a regular runner that has not suffered through one of these common running injuries.

With all of the developments in running shoe technology how did we get here? According to Lee Saxby, endurance running was one of the most significant evolutionary factors in determining human anatomy and physiology. So if humans were made to run and we have made massive strides in improving training techniques, better understand human physiology and “state-of-the-art” running shoes are being manufactured by dozens of companies, the next step is simple. Learn how to run again.

The Human Foot is an Evolutionary Masterpiece

Over the last two-million years, humans have developed a distinctive form of moving. The foot has evolved over time into a complex system of springs and levers which permits three forms of movement. Walking, running and sprinting.

When we walk, the foot and ankle permit a distinctive rocking motion, which results in the “heel-toe” walking action we all know. When running however, Lee Saxby explains that the biomechanical behaviour of the foot reverses; essentially we land on the ball of the foot and then follow with the heel. The Achilles tendon and plantar fascia then can act as springs to help propel us forward in an energy-efficient manner. Sprinting takes running one step further. When we sprint, only the ball of the foot touches the ground.

The sport of jogging did not come around until the 1960’s, about the same time as when cushioned running shoes became popular. If you take a look at the biomechanics of a jogger, you will see a similar pattern as a walker. Heel-toe, heel-toe. The eBook states that this movement pattern is not natural. If we did not have cushioned shoes, the sensory feedback from our feet would tell us to change our biomechanics from heel-toe to landing on our forefoot. Have you ever tried running barefoot on cement with a heel-strike? It hurts!

Proprioception: Our Sixth Sense

Proprioception is our body’s ability to sense its own position, balance and movement.  Because our feet have such a large percentage of stretch receptors to inform our brain of our interaction with our surrounding environment, thick shoes limit the amount of information being sent back to our brains. The brain is basically on an information diet and does not have ample data to move our body with quality movement patterns.

Humans have a problem. Our brain requires the information provided by stretch receptors, but if we left our feet totally exposed to allow the sensory information to flow, our feet are left in a vulnerable position.  Just imagine you live in Manhattan and you run or walk to work barefoot. Yes, it’s very possible to do this uninjured but, leaving your feet exposed to the dangers of rocks, glass and other objects is a huge risk of injury.

Humans are smart. To combat the lack of padding on our feet and to survive in a wide range of landscapes and climates our brain power helped us utilize animal skins and furs to amply protect our feet.

Footwear That Makes Sense

Lee Saxby believes that humans require shoes that allow the foot to behave exactly as it would bare, while also providing protection from the environment.

There are four criteria you should consider when purchasing a barefoot running shoe:

1. The shoe must permit sensory feedback back to your brain in order to run naturally. In other words, the shoe cannot be overly cushioned and encourage your foot into unnatural biomechanics.
2. The sole of the shoe should protect your feet from extreme temperatures and be puncture-proof. These requirements should be accomplished without sacrificing sensitivity to terrain.
3. The weight distribution of the shoe should not disturb your foot’s natural balance and position.
4. The toe box of the shoe should be wide enough to allow outward toe splay. Toe splay helps keep you balanced.

Reawaken Your Innate Barefoot Running Skill

If you’re like me, you have been wearing running shoes with thick cushioning for most of your life. You need to be strategic about transitioning to barefoot running or injuries will result. Trust me on this.

I purchased a pair of VIVOBAREFOOT Evos and when they arrived at my door, I ripped open the box, put them on and went for a 5km run. I loved the feeling of running in the Evos and instantly felt my running form change to accommodate the lack of cushioning. The next day however, my calves were absolutely killing me!

Barefoot running is a skill and the body requires some progressive training and coaching to prepare. Lee Saxby provides some priceless training drills and tips to get you started with barefoot running. Your barefoot journey will take you from barefoot walking to squatting, barefoot jumping and finally, barefoot running. Do not progress too quickly.

You have been wearing running shoes with air soles, gels and springs in them for years, so do not expect to run barefoot for 10km in your first go.

Enjoy the ride.

The Barefoot Movement

There is no hotter or more controversial topic right now in foot health, running, and footwear than the barefoot or minimalist shoe debate.  Should we all toss out our fancy gel, air or “stable” running shoes, insoles and orthotics and revert to the perfect simplicity of our own two feet?  Should we forget the basic biomechanical concepts (dare I say facts?) of over or under-pronation?  Is the multi-billion dollar running shoe industry selling us nothing but smoke and mirrors?  The minimalist or barefoot movement and many of its proponents would have you believe yes to all of the above.  Unfortunately, the answer like so many issues involving the human body is:  it depends.

Without question one of the most common questions I get asked in my clinic these days by runners, triathletes or anyone who has battled a recurring injury is “What do you think about those barefoot shoes or barefoot running?”  and “Should I or could I do it?”  As long as a person does not present with some of the contraindications to minimalism or barefooting (such as diabetes), my answer is always the same:  The concept of minimizing or even entirely removing what’s under our feet to tap into our natural and evolutionarily tested ability to move and run and more specifically move and run well based on what we currently know has some real merit…but you have to be careful.

Image Source: MSN Health

As is too often the case in the Type-A personality driven running, health and fitness market there are a lot of absolutes thrown around. On this topic in particular I have read countless articles on why a person should convert to a shoeless existence but there is considerably less how to information in the marketplace outside of books and education on running form.  And in my opinion, there is even less well-informed guidance on how to go about the process of transitioning yourself to a minimal shoe or if so desired shoeless style of running, walking or other activity.  In this article I hope to help those of you whom are interested in this topic sift through all the information out there and make well informed decisions on the right barefoot path for you.

Now, I would like to clear the air and proudly say that I own and regularly wear and run in a pair of Vibram Five Fingers and I

Vibram Fivefingers Bikila LS

unequivocally love them.  I also own and run or at the very least have ran in a variety of the other barefoot or minimalist options on the market as well.  And depending on how my body feels on any given day I will wear a variety of minimal footwear over the course of a week.  I am a definite believer in what we’ll call the Lieberman Theory: that the human foot and body over millions of years of evolution and natural selection evolved into the perfect tool for doing what we are hardwired to do, run, walk, and hike long distances over a variety of terrain with relative ease with little to no footwear on our feet.  Upright bi-pedal movement is after all one of the defining human characteristics.  But despite what a lot of the barefoot community would have you believe, for the majority of the population it is not a matter of simply throwing your shoes out the window or strapping the Five Fingers on and your problems are solved.

This point specifically is where I take issue with a lot of the information currently available on minimalist or barefoot activities.  If we are going to use the evolutionary argument as the primary basis for the merits of barefoot/minimalist activity we also must recognize that in the majority of shoe-wearing and desk working societies we have in many ways “de-volved” our feet and our body’s natural abilities.

So for a person to start barefoot running, walking or any minimalist activity without carefully assessing and addressing their individual body from the standpoint of their work environment, lifestyle, injury history and potential contraindications, is in my opinion a recipe for disaster.  I’d like to be clear here.  I am not suggesting that a person should not attempt to move towards a minimal shoe or barefoot existence.  I am a big believer in doing so.  I am suggesting that anyone interested in this needs to do so intelligently and carefully and in most cases with some professional guidance to ensure a quick and easy transition.

Where do I start? Transitioning to Barefoot…

So where to start?  The first thing you have to realize is that there is no quick fix.  To give your body and feet the chance to adapt and change to what will be a very different movement pattern (biomechanics) from what you’re used to takes time, discipline and commitment.  You will be hard pressed to make your transition successful by depending on a “barefoot” or minimalist shoe alone.  There is no doubt that certain shoes will absolutely help you transition more easily and give you the feedback you need to constantly be aware of how you’re moving, but for many people minimalist or barefoot shoes will only be one of the essential pieces in the puzzle.  This spring especially will see a significant increase in the number of shoe options available in this realm so if you’re serious about transforming your biomechanics finding a shoe that works for you is paramount.  But this can be a difficult task.

Getting Your Feet Assessed by a Professional

As a foot practitioner I am biased but I feel it’s essential that a person get their feet assessed before starting any minimalist or barefoot activity.  Ideally you should try to find a sports oriented pedorthist, podiatrist or chiropodist in your area that is familiar with the concept of minimalism and/or barefooting.  There are also many chiropractors, physiotherapists, massage therapists, and trainers that are very foot focused so do your research on practitioners in your area and if necessary call the clinic or office and ask about the person in question.

The idea of minimalism or barefooting should not be news to them!  They should offer gait analysis, a thorough foot/lower limb and lumbopelvic examination and be familiar with the various minimal shoes on the market.  A good knowledge of running form is also very important and this person should be able to help you decide on the best shoe (or lack thereof) for your individual needs and will likely know the best stores to send you to for selection and advice.

Having your feet and lower limbs assessed will give you absolutely essential information such as strengths and weaknesses, joint or soft-tissue restrictions, and anatomical and other biomechanical concerns that could get in the way of your return to natural biomechanics.  And there are without a doubt a few contraindications to going truly barefoot (such as hallux valgus or diabetes) and these concerns must be identified so a person does not get hurt trying to do something their body simply is not capable of.

The information and guidance you receive here will speed your transition, give you a plan of action and only enhance the experience for you.  When it comes time to select a shoe, spend the time necessary to find a store that carries a good selection of minimalist footwear and try a variety of the shoes on (again the right foot practitioner will know where to send you).

Minimalist / Barefoot Alternative Shoes

Most minimalist/barefoot shoes will give you sensory feedback from your feet that you haven’t felt in a long time so testing out as many options as possible will allow you to make the best choice for your feet.  You should also do your research on the concept of “zero heel drop” as it will allow you to understand the thinking behind minimalism and barefooting, why it’s so beneficial for so many people and help you make solid footwear decisions from here on out.  And one last point on footwear, if you’re going to use a minimalist or barefoot shoe for activity it will help you immensely to find a casual or daily shoe that also incorporates the “zero heel drop” concept.  There will be more and more options in the casual realm coming out over the course of 2011 but right now Terra Plana’s Vivo Barefoot line has the best selection of “work friendly” casual shoes based on the minimalist philosophy.

Terra Plana Sebastian

Walk Before You Run

Assuming your feet have been cleared, your next step should be to simply get outside and let your feet feel and interact with the ground.  Go for a walk or hike and re-connect with your feet by actually going barefoot.  Turn on the nerve endings that have been dormant for years and let the feedback from your feet guide your progress.  Choose your walking surface carefully and ideally start on a natural surface like a park, field or trail but even walking on concrete or pavement can be an awakening experience.  The key at the beginning is to have fun and start slowly.  Let your feet and body re-learn the biomechanics that barefoot movement entails and don’t force it.  Even if you already have strong “neutral” feet at the very least your skin will not be accustomed to the friction, pressures and exposure that going barefoot involves.  One of the leading authorities in this field, Michael Sandler (www.runbare.com), refers to the skin on his feet as his barefoot “coach” since the skin will always break down (blisters, cuts, etc.) before a person can harm themselves intrinsically (muscles, tendons, joints, ligaments, stress fractures, etc.)  This is one of the best pieces of advice I’ve come across in the barefooting/minimalist world.  If your plan is to run or play a sport in the Vibram Five Fingers, walking or hiking barefoot is a great intro to the movement and muscle use required for effective barefoot or minimalist running.  To use an age-old phrase, you have to walk before you can run.

Biomechanics Assessment

Next on the transition plan list is a general postural/orthopaedic/biomechanical exam.  This will likely be with a physiotherapist, chiropractor, massage therapist or osteopath and should be an exam truly focused on whole body movement and not on “symptom chasing”.  Again, do your research and ask questions.  Make sure your intentions are clear so the practitioner knows what they are working with and you know you have someone comfortable with minimalism or barefooting.  This step is absolutely vital if a person is planning on doing any form of higher output activity such as running or other endurance sport where volume and repetitions are at the higher end of the scale. 

Even, you if are not planning on running but would like to hike longer distances this will be essential.  If a person wants to run with barefoot or “natural” form and have been heel striking or running in non-minimalist shoes with poor form then there is a strong likelihood that the lower limbs, hips, pelvis, spine, and neck have been affected by that negative biomechanical feedback.  Throw in working at a desk 40 plus hours a week like many people do and there are a lot of long-standing postural and movement tendencies residing in the body that won’t just disappear overnight.  These biomechanical issues can make it very difficult to learn and adopt the type of biomechanics necessary to be a comfortable, happy and injury free minimalist or barefooter.

If you know where your body is imbalanced, misaligned, weak, restricted or prone to problems you can address these concerns right out of the gate and set yourself up for an easier transition.  At this stage some treatment is likely going to be necessary but it is money well spent in the grand scheme of getting your body ready and able to transition easily and smoothly into your new biomechanics.

“Do It Yourself” Barefoot Care

The next step is an extension of both the foot and general body analysis and that’s self-care or self-management.  If you are planning on going minimalist or barefoot, now is the time to invest in some “home-massage” tools and products.

These days there are literally hundreds of different products available so it’s a good idea to discuss the various options with the practitioners you’ve seen as they will have a good idea as to what product(s) are best for you.  The main benefit with these products is they let you treat yourself on a regular and consistent basis.  Most of us can’t afford the time or money to get to a physiotherapist, chiropractor, massage therapist or osteopath on a regular enough basis so these tools help you manage your own body.  Especially when you’re going through the fairly significant biomechanical changes that come from minimalism and barefooting, your whole neuromuscular and fascial system will not be used to this style of movement and will need regular maintenance to keep you moving well and injury free.

I have yet to see a person (especially if they’re even remotely active) in my clinic who wouldn’t benefit from some form of self-care/self-massage work so I can say with total confidence that this is a given in anyone’s minimalist or barefoot plan.  Using the knowledge you’ve gained from the foot assessment and postural/biomechanical assessment you will know where you need to focus your self-care time and can stay on top of these areas as you learn and adopt the your new biomechanics.

As your body becomes accustomed to a more natural walking/running style you will likely need to do considerably less self-care but in the early stages regular self-treatment can mean the difference between success and frustration.

Barefoot Running

The next step is primarily for runners or others looking to go minimal for some other sport where running in some shape or form is involved, so if you’re not planning on running this section won’t apply.  There is still lots of debate on the whole topic of minimalism or barefooting in terms of its effect on the musculoskeletal health of the body and its long-term benefits (or lack thereof) and more and more research is being geared towards figuring out why exactly there seem to be so many positive effects associated with this style of running and movement.

The most consistent and common denominator though is the effect on running form.  There is little debate whether minimalist shoes or barefooting especially have a generally positive effect on running form and this is a crucial piece of the puzzle if a person is planning on running, especially longer distances (over 10km/6 miles).  I mentioned earlier that depending on the “quick fix” or “magic pill” of a shoe or your bare feet alone to teach you how to run efficiently and effectively in my opinion is a recipe for frustration.  The right minimalist shoe or the sensory feedback from your own bare feet is without question essential to adopting a more natural running form but it is a gross oversimplification to think that shoes or bare feet alone will fix your biomechanics.

The concept of running form and more importantly efficient and non-injurious running form is based on whole-body kinematics and there are almost always restrictions or limitations in the upper parts of the body (hips, pelvis, spine, shoulders) when a person has been running with a heel-striking gait for most of their life.  As I also mentioned earlier, if a person comes from a desk working background there are certainly postural and biomechanical limitations present in their body that will negatively affect their ability to learn to run with a barefoot or minimalist style.  Finding a practitioner or coach that can teach you the various elements (and there are many!) of running with natural form and help you identify limitations in your body that are impeding that process is key to your transition.  Now, some of you may be wondering why this is not one of the first steps you should take when deciding to explore the barefoot/minimalist realm?

Most running form coaching is based on just that, efficient running form.  But in my experience, one of the vital missing elements in the variety of methods taught is a true biomechanical “pre-screening” of a person’s capability to adopt that new style of running.  Something as simple as poor or limited trunk flexion or hip extension (something I have been assessed as having) can negatively affect your body’s ability to successfully learn a new running style.  And until the biomechanical root cause of this limitation is addressed you will have a hard time truly learning to run more efficiently.  Going to a form class or course and repetitively hammering away at the new movement pattern with an underlying limitation present in your body only leads to further biomechanical compensation.

Quite simply, the laws of physics dictate that poor movement begets poor movement and overcompensation in a different segment of the moving body.  This is why I recommend having your feet and total body biomechanics assessed prior to beginning a running form class or program.  Your success and ultimately your happiness literally depend on your body being able to re-learn how to run naturally and adopt a new movement pattern.

Years of heel-striking and desk work and their consequent biomechanical effects do not disappear in a short period of time or with an 8 week form program.  I would like to be very clear on this point.  Running form is essential, likely the essential element in learning how to move well but the timing of when you pursue coaching, teaching or reading and self-practice in running form is crucial to your success.

There are quite a few different running form “techniques” taught these days (Chi, Pose, Natural Running, Evolution Running to name just a few) and they all have their own merits, but the key is to find one that works for your body, your fitness level and your running or activity goals and to insure that your body is able to move properly within the given form guidelines.

In Summary

The most important thing to remember when embarking on your barefoot or minimalist journey is that no two feet are the same and everyone will have different responses to going barefoot or at the very least minimal with their footwear.  Listen to what your feet and body tell you and enjoy yourself.  I have yet to hear of a person that has tried to go barefoot or minimalist intelligently and carefully not absolutely love it, so as long as you start slowly and work your way up there are very few reasons why you cannot “go bare”.  Don’t be afraid to seek professional advice on this topic as there are more and more practitioners that believe in the benefits of natural biomechanics and will help you transition into this realm.

So in closing be safe, do your research, talk to other barefooters/minimalists, find the right footwear (if any!) and enjoy what will almost certainly be a revelation for your body and your biomechanics.

]]> http://www.healthynomics.com/2011/03/bare-your-feet-beginners-guide-going-barefoot/feed/ 4 http://www.healthynomics.com/2011/02/interview-dr-reed-ferber-running-barefoot-running-injuries-3-d-gait-analysis-and-more/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.healthynomics.com/2011/02/interview-dr-reed-ferber-running-barefoot-running-injuries-3-d-gait-analysis-and-more/#comments Thu, 17 Feb 2011 04:02:52 +0000 Mark Kennedy http://www.healthynomics.com/?p=1776

3D Gait Analysis

There are millions of runners in Canada. Of all these runners, approximately 50% get injured every year. What if we could reduce this number by 5%?  This could save the Canadian health care system a whopping one billion dollars. A win-win if you ask me.

I was fortunate enough to have a 30-minute conversation with Dr. Reed Ferber, Director of the Running Injury Clinic and Assistant Professor in the Faculties of Kinesiology and Nursing at the University of Calgary. We talked about the clinic’s new initiative (One Percent to be Active), 3D gait analysis to diagnose/treat running injuries, barefoot running, running injury predictors and running performance analysis.

One Percent to be Active Program

Since 1981, obesity rates have tripled. If we are to have any chance at nipping this epidemic in the bud, it’s clear that we need to start with children.

The Running Injury Clinic, along with the Faculty of Kinesiology at the University of Calgary, have decided to start a program to help fight obesity and to promote an active lifestyle. Dr. Reed Ferber, the Director of the clinic, was inspired by a similar program (1% For the Planet) that was started by the founder of Patagonia, Yvon Chouinard. Dr. Ferber’s initiative is called One Percent To Be Active.

Health care practitioners, clinics and other businesses that decide to participate in the One Percent To Be Active will donate 1% of their gross revenue to provide Kinesiology students with the means to develop ideas to promote active lifestyles in children. Not only will all donors be contributing to a very serious and worthy cause, all donations will be considered charitable and the donor will receive a tax receipt from the University of Calgary.

Students may work individually or as a team. Ideas will be presented in a Dragon’s Den format to the Kinesiology Faculty, and the best will be funded and given the “green light”. There are 800 creative and talented Kinesiology students at the University and Dr. Ferber believes empowering them with money and accountability will provide some amazing results with a hugely positive impact for children.

Healthynomic’s new online store, Foot Forward Training Systems, focuses on running injury rehabilitation and performance tools.  Foot Forward is excited to announce its participation in the program to help children lead active lifestyles when One Percent to be Active is officially rolled out later in the year.

3D Gait Analysis System to Help Prevent and Treat Running Injuries

Are you ready to learn about the most sophisticated assessment tool available in the world in terms of walking and running patterns?

The Running Injury Clinic at the University of Calgary is a research lab at heart, but also provides clinical 3-dimensional gait analysis to the general public. A gait analysis at the Running Injury Clinic utilizes an 8-camera motion capture system that analyzes running and/or walking biomechanics. Your biomechanics are analyzed as they relate to your strength, flexibility and alignment.

In order to provide this technology to all runners, the Running Injury Clinic asked themselves how they could provide other clinicians with a tool to perform a 3D gait analysis.

Since 1990, research has shown that a 2-dimensional analysis is highly inaccurate (there can margins of error of up to 30 percent). In the past 10 years there has been a big surge in evidence-based medicine; making clinical decisions based on evidence found in research. Making gait analysis decisions based on 2D analysis (using one video camera) is not therefore considered evidence based. As a result, Dr. Ferber’s clinic partnered with Vicon, world leaders in motion analysis technology, to develop a 3-camera system that can be installed in a clinic setting.

The 3D gait analysis system is linked up to the Running Injury Clinic’s enormous research data base through custom written software. A patient’s data can then be compared to a research database that Dr. Ferber’s team has been collecting for the last 6 years – giving the injured runner an accurate injury risk assessment score. The lower your injury risk assessment score, the better. A score of 70% means that you have a 70% chance of getting or remaining injured (sample injury assessment report).

The 3D gait analysis can also tell a runner for example you how much their foot pronates, how quickly it pronates, at what point in the stance (planting) it pronates or how much their knee rotates, pelvis drops etc. Clinicians can use this information to optimize the assessment of the injury and ultimately, successfully treat the running injury.

Currently there are only a handful of Dr. Ferber’s 3D gait analysis systems around the world (Calgary, Banff and Lethbridge, Alberta and Victoria, British Columbia), but further systems are planned. The Running Injury Clinic would like to roll out 500 more systems world-wide in the next year.

Have a look at the video below of the roll-out and great explanation of the 3D gait analysis system at Parkway Physiotherapy in my hometown of Victoria, British Columbia.

Performance Evaluation

50% of runners get injured every year – this statistic hasn’t changed in 30 years.  This tells us that not much has progressed despite the advancements made in running shoe technology. It’s much more than the shoe or the training program.  Every runner is a complex and sophisticated puzzle.

If you help people achieve their running goals, they will stay in the sport which is good from a healthy aging standpoint.  In order to keep runners off the injury shelf, the Running Injury Clinic also is also developing a performance analysis for runners.  Half of runners are motivated to perform better and with an aging population, performance analysis will help runners achieve their goals and keep them running.

The Running Injury Clinic has taken the same program/software from its 3D gait analysis system and is working with coaches to develop an accurate method of performance analysis. Say for example, you want to qualify for Boston and currently run a 3:33 marathon, but want to run 3:15. A performance analysis will provide you with information to help you run at your desired speed. Where does your performance breakdown at the speed you’re trying to train? A performance-based analysis will give coaches an evidence based tool to alter the runner’s biomechanics and provide answers.

To date, research has not defined commonalities for specific running injuries.  It’s a very complex system but as the Running Injury Clinic collects more data, commonalities will hopefully be revealed. We do know that healthy runners have certain movement patterns.  Dr. Ferber’s clinic found that when you get stronger, you develop a more consistent and predictable pattern of movement. When you’re injured and weak however, you’re movement patterns will be much more varied and less predictable.  As you get stronger and pain decreases, runners have a more consistent foot fall.

Dr. Ferber hopes down the road, data like this may be able to help identify when a runner is on the verge of an injury and then clinicians can intervene to stop injury from ever happening.

Barefoot running

There is no doubt that barefoot running and minimalist running shoes have featured in many headlines in the news over the past couple of years. Dr. Ferber is trying to better understand the current hype and has taken to barefoot running (in Vibram Fivefingers) as an

experiment. He has emphasized that anyone looking to start barefoot running needs to start off very gradually. He started with just 10 minutes on the treadmill and is building up from there. Dr. Ferber’s suggested that anyone looking to start barefoot running needs to realize that:

1. Your biomechanics will be significantly altered.
2. You better have enough strength and flexibility in the calves, feet, arches and ankles.
3. You better have a “normal foot”, which 85% of people do
4. You must drop your training rate down and build back up.

Dr. Ferber has seen many runners show up in his clinic that are injured from barefoot running. They have basically done too much, too soon. There is no clinical research to date that shows barefoot running to be injury protective or injury causative.

What does the research show? Simply put, running barefoot is different and cannot be started without sufficient ankle stabilizing muscle strength. The Running Injury Clinic posted a barefoot running training program for those runners looking to give it a try.

Running Injury Predictors

Is there any effective way to predict whether a runner will become injured?

I asked Dr. Ferber is there are any good tests that can be used as predictor of chance of injury. He stated research out of the University of Delaware and the University of Kentucky shows that the single leg squat is one of the best indicators. As mentioned earlier, 50% of runners will get injury every year. Of those injured runners, 50% will have a knee injury. Oddly enough, the high incidence of knee injuries rarely has anything to do with the knee itself.

Where do we start? The hips.

If a runner is weak in the hip abductors , their knee will gravitate inwards during the squat. The inward movement of the knee shows that the runner lacks the core / hip strength to control their knee. If you cannot control your own body weight, you are very likely to get injured.

The main stabilizer of your leg when standing on one leg is the gluteus medius. When you run, you’re essentially landing and balancing on one leg hundreds, even thousands of times in a row. If this hip stabilizing muscle is not strong enough, it will not be a good stabilizer, leaving the runner at risk for a running injury. The Running Injury Clinic has posted some exercises to help strengthen the hip abductors.

Hip Strengthening Resources for Runners:

1. Straight From the Hip
2. Hip Muscle Strengthening

Closing Thoughts

People run the way they run because they are weak in certain areas, stronger in others, inflexible in some spots and more flexible in others. Moreover, the way you’re built plays a big role in how you run. It’s not really about changing your biomechanics to improve your running and reduce chance of a running injury. It’s much more of a puzzle. For example, you may need to get a little stronger in one area and more flexible in another. Once this happens, your biomechanics will change as a result and you will once again run pain free.

Related Posts

Bare Your Feet: A Beginners Guide to Going Barefoot

]]> http://www.healthynomics.com/2011/02/interview-dr-reed-ferber-running-barefoot-running-injuries-3-d-gait-analysis-and-more/feed/ 6 http://www.healthynomics.com/2011/02/christopher-mcdougall-ted-talks-are-we-born-to-run/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://www.healthynomics.com/2011/02/christopher-mcdougall-ted-talks-are-we-born-to-run/#comments Tue, 08 Feb 2011 18:40:51 +0000 Mark Kennedy http://www.healthynomics.com/?p=1790 Interesting TED Talk by Christopher McDougall, author of the best selling book, Born to Run.

Christopher McDougall explores the mysteries of the human desire to run. How did running help early humans survive — and what urges from our ancient ancestors spur us on today? At TEDxPennQuarter, McDougall tells the story of the marathoner with a heart of gold, the unlikely ultra-runner, and the hidden tribe in Mexico that runs to live.

Runblogger covers many topics ranging from minimalist running, running shoe reviews, running biomechanics and tips to make you a better runner. A great balance between exercise science, personal thoughts with some fun thrown in the mix.

Healthynomics wold like to thank Pete for his time and also, congratulate him on qualifying for the Boston Marathon!

The Interview

Pete Larson - Runblogger

Healthynomics: You have written numerous posts on your blog about minimalist running and the barefoot running movement. Is this a fad or here to stay?

Pete Larson: I’m not a regular barefoot runner myself, though I have run barefoot on a few occasions and still incorporate some barefoot work in my training. My sense is that barefoot running as a full time practice is not going to ever be very widespread amongst runners, but I see no reason why those who enjoy doing it should not keep it up. I certainly know a number of individuals who credit barefoot running with allowing them to regain an ability to run without pain, and barefoot is a great way to work on better running form if done in a careful and cautious way (i.e., not too much too soon!). It’s also great for strengthening the feet and legs, and has a long history of use among high level track and cross country runners. It will always have a place, at least as a part of an overall training repertoire.

My sense is that the minimalist movement is still growing, and given the significant buy in we are seeing on the part of the big shoe manufacturers, they clearly see a market for this style of shoe. Saucony, for example, had a big hit with its Kinvara in 2010, and 2011 is going to see the arrival of a whole glut of minimalist shoes for consumers to choose from giant companies like New Balance and Merrell, as well as from small upstarts like Altra. The success of these shoes will in large part determine whether or not minimalism will grow or whether it will fade away. However, just like barefoot running, many people have sent me testimonials reporting how moving to less structured shoes has allowed them to shed old running pains, and if this is any indication, I think minimalist shoes probably have earned a permanent spot in the running shoe market. Increased variability in choice is good for everyone, and that is what I try to promote on Runblogger. Minimalism may not be for everyone, but it certainly has paid big dividends for some, and it’s worth a try if your current style of shoe is not working out well for you.

Saucany - Kinvara

HN: As you have taken to running in many different minimalist running shoes, tell us about how your running technique has changed.

PL: As recently as six months ago I was a self-proclaimed heel striker who didn’t really think it was all that necessary to change. However, as I began to read more and more stories from my friends and readers, my curiosity got the better of me, and I made a concerted effort this past summer to alter my stride to a midfoot landing. It felt awkward at first and it took a lot of work, but I now find that it feels normal, and it’s actually quite difficult in some shoes to go back to my old style of running. There are times when I know that I still fall back into my old heel striking ways, particularly when I’m fatigued, but in shoes with a very low heel this is very hard to do. I don’t know that the change has made me any faster or more injury resistant, but it has been an interesting experiment nonetheless, and I have every intention to keep working and experimenting on my form for the foreseeable future.

HN: All runners hate it when they get injured. Tell us about a couple of running injuries you have had and how you overcame them.

PL: I’ve been remarkably lucky in that I haven’t suffered any serious injuries since I started running higher mileage about 3.5 years ago. I get aches and pains like any runner, but being smart about letting my body rest usually takes care of most issues without much trouble. I did make the mistake of wearing a new pair of shoes that were a bit narrow for my feet in a marathon this past Fall, and wound up straining something in my foot in the process. I took a good 5-6 days off after the marathon, but the pain recurred on my first run back. I tried a shoe with a bit of a heel lift for a few runs, and that did the trick to allow me to run without pain. Things cleared up by the end of the second week, and I’m now back into my more normal minimalist shoe rotation. One of my strategies to avoid injury is to run in shoes that vary somewhat in their properties – I feel that by mixing things up I can minimize repetitive stress caused by any one shoe, and this has worked well for me so far.

HN: What types of cross-training do you do?

PL: Very little actually. As a parent of three small children I’m lucky to even have time to run, so when I get a few free moments, I put on my shoes and go. As the kids get older I’d love to incorporate more diversity into my training, but those days are still a long way off.

HN: Do you listen to music when you train? Any favorite singers / bands?

PL: Sometimes I bring along an iPod, sometimes I like to just listen to my surroundings. I often run at night, and for safety purposes I never wear headphones when it’s dark. When I do listen to music, I typically listen to stuff by Arcade Fire, The National, Eddie Vedder, The Airborne Toxic Event, and The Decemberists to name a few.

HN: What are your favorite running gadgets?

Garmin Forerunner 205 GPS

PL: I love my Garmin Forerunner 205 GPS watch. I’m a data junkie, so I love to record pacing information, running routes, elevation profiles and so forth and record them in SportTracks and on the great social training site dailymile.com. It’s not a gadget per se, but I’m also addicted to Twitter – there’s a great running community on Twitter, and I’ve made some good friends through the site.

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I first tried the Evo’s on when I was in London on my way back to Canada. They fit my foot amazingly well, but I must admit – spending that much money (the Evo’s retail for £100.00) on a pair of shoes that felt like a pair of cheap aqua socks I used to wear at the lake (i.e. no fancy air bubbles, cushioning, motion control, etc.) seemed a bit much. Heck, if I wanted to have the barefoot running experience I could have it for free, by simply wearing no shoes at all! I however, was wrong. The VIVOBAREFOOT Evo’s are amazing. Let me tell you why.

Ordering Process

I ordered my Evo’s online as they are not readily available in shops in Canada. It probably took about 7 business days for my shoes to arrive, which is not bad at all. The shoes arrived in a nice shoe box (as shoes do) and I noticed the company urging me (the consumer) to reuse and recycle the box. After all, VIVOBAREFOOT is all about using eco-friendly materials and sustainability. For this reason I do not mind spending a bit more for a shoe that is made by a company with eco-conscious principles.

Within the shoe box, each shoe was contained within a small fabric bag with a drawstring attached. A very nice touch if you ask me. In fact, I used these bags protect my wedding shoes last week when I travelled across the country!

Cost

As I mentioned above, the VIVOBAREFOOT Evo’s do not come cheap. They retail for $160 in the US and £100 in the UK. I did not mind paying a bit more for the Evo for two reasons.

Firstly, VIVOBAREFOOT is a relatively small company with highly ethical values and eco-friendly principles. Wherever possible, I will always try to support the smaller company over the biggies like Nike and Adidas.

Secondly, the EVO is a great product. How did I know this before I purchased them? Well, I did my research and was following VIVOBAREFOOT for about a year prior to buying my first pair of their shoes. All of VIVOBAREFOOT’s shoes came highly recommended and I am a fan of minimalistic shoes anyway.

Appearance

The Evo does not look like the standard running shoe, but then again….it’s not a normal running shoe. The Evo looks like track and field spikes, without the spikes of course.  I purchased the red and white version. In my opinion the white Evo looked the most ‘athletic’ of all the colour options, but I would have been happy with any of them.

My first visual impressions of the Evo were good. The Evo is very light at 8.2 ounces. For comparison purposes, the Asics Gel Kinsei weighs approximately 13.9 ounces. Although the Evo is very light its TPU cage, breathable mesh and microfiber reinforcements make it feel solid without sacrificing weight and flexibility. The tongue of the shoe is this thin yet contains enough padding so that the laces do not dig into your foot.

I am not sure if running shoe laces are a pet peeve for you, but I hate it when the laces are too long, too short or are made of material that does not permit a nice tight knot. The laces on the Evo are good, although I would prefer them to be a bit shorter (I double knot to get around this) for running.

The ultra this puncture-proof rubber sole (4 mm) on the Evo provides just enough protection for the feet without moving very far from the barefoot experience. Like probably most others considering barefoot running; fear of stepping on a sharp piece of glass or even worse, dog crap, keeps me from running completely barefoot. The Evo gives you the best of both worlds – complete foot mobility with ample protection from the running surface.

The tread on the VIVOBAREFOOT Evo is excellent for running on the streets, dirt or grass. The grip on the Evo is also great for basic trail running but, I would be careful if the trail surface is wet.

Size and Fit

I normally wear a UK 11 and a US size 12 (my Nike Free’s are US 12). I ordered an EU 45 (US 12) and it fits perfectly, with a little room in the toe box for natural movement of the toes when planting the foot on the ground. The Evo sizing appears to be in line with my Nike running shoes size.

The Evo is so comfortable that I have been wearing them everywhere. Riding my bike, to the cafe, travelling etc. The fit is snug, but not restrictive in anyway. My feet feel free to move exactly as they would without shoes.

Breathability

The upper mesh design of the Evo provides great breathability. I usually wear the Evo’s without socks and one concern I always have is sweat. I found the my feet did not sweat as much as they do in my Nike Free’s, which is a good thing as sweat can lead to blisters. After one month, I have yet to have a blister from running in my Evo’s.

Wearing running shoes with barefoot can sometimes lead to some funky smells. Well, the Evo utilizes Agion antimicrobial protection to help fight odours, prevents bacterial and fungal growth in an environmentally friendly way. It seems to work.

Running Experience

I have now run 5 times in my Evo’s. The longest run has been 7 km with the shortest being 4 km.  The Evo’s have felt amazing. My calves were a bit tight after the first couple of times running in them, but from what I have read about barefoot running, this is normal. Landing on the midfoot / forefoot places larger demands on the muscles of the calves. Be sure to check out my previous barefoot running post for a barefoot running preparation training program to help you get started with barefoot running or running in minimalistic shoes like the Evo.

With regards to my foot strike, wearing the Evo’s almost instantly forced me to land more on my midfoot.  Without the large amount of padding that traditional running shoes provides, the Evo promotes running with a midfoot / forefoot foot strike in a natural way. Even my posture improved when running in the Evo; I ran more upright with greater efficiency. Running in the Evo brought ‘fun’ back into running for me.

The VIVOBAREFOOT Evo can be purchased in North America and Europe from the VIVOBAREFOOT website.

Related posts:

Running barefoot and barefoot alternatives

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So, you’re looking to learn more about barefoot running or find a barefoot alternative to wear before totally going the way of a cave man?

Whether the current media attention being given to barefoot running has peaked your curiosity or your own running has come to a halt from annoying running injuries (think IT band syndrome, plantar fasciitis or low back pain), learning more about the theory behind barefoot running can help you become a better runner.

In this article I touch upon:

• how the barefoot running phenomenon started
• differences in biomechanics between running barefoot and running in traditional running shoes
• current barefoot running research
• how to prepare your body to start running barefoot and prevent injuries once you have started barefoot running
• how to improve your running technique to assist the transition to barefoot running
• barefoot alternative running shoes that protect your feet without altering natural, barefoot biomechanics

Barefoot Running Background

The foot is an amazing yet complex structure made up of 26 bones and numerous ligaments and tendons. We survived for thousands of years without shoes. How did humans get by without $100 runners and expensive orthotics that we typically rely on today? When you were a child, spending hours playing barefoot was the norm. Remember those days? Minimalist shoes for walking and running have been taking off in the last few years. Companies such as Nike, Ecco, Vibram and New Balance have all gotten into the act, not wanting to miss out on this movement towards natural movement.

Nike performed extensive research back in 2005 when they had dreams of simulating the biomechanics of barefoot running. Of course, telling everyone to run barefoot would have put them out of business. In their research they examined the biomechanics of ten different men and women while running barefoot on grass. The results showed an increased range of motion abut the foot and the ankle; the entire foot was engaged in a natural manner.

Be sure to read the book ‘Born to Run‘, by Christopher McDougall, which provides some further great insight into how the barefoot running phenomenon got to where it is today. I also recommend listening to Christopher’s presentation entitled ‘An Evening With Christopher McDougall‘ where he discusses the barefoot phenomenon that has been created, largely from his book.

Running barefoot versus shoes

Running barefoot is different. You will quickly notice that running barefoot changes the way your feet plant on the ground. With cushioned running shoes, you tend to land more on your heels while when barefoot, you tend to land more on the front of the foot.

Other differences researchers have notice when running barefoot include a shorter contact time with the ground and lower impact forces with the ground. It is no surprise that some of the fastest runners you see have a style that simulates running barefoot.

Image from The Globe and Mail. Click to enlarge.

When running or walking barefoot, the deep intrinsic muscle within the feet are utilized and become stronger and more flexible. Wearing shoes that contain inflexible, cushioned soles inhibits our ability to engage these muscles. Tight calf muscles and shortened Achilles tendons may also result from shoes that have an elevated heel. This can result in muscular imbalances and throw your posture off to a point where it can lead to lower back problems.

Barefoot Running Related Research

In a study performed by Michael Warburton of the University of Queensland in Australia, he reported that running in shoes appeared to increase the chance of ankle sprains and the development of plantar fasciitis. Energy expenditures were also stated to be less when running barefoot. While this would not be that noticeable to a recreational runner, it could make a profound difference to a professional.

In another study published by the British Journal of Sports Medicinein 2008, Dr. Craig Richards could not find any evidence-based studies to illustrate that running shoes make runners less injury prone. None. Dr. Richards even contacted many of the major running shoe companies to see their peer-reviewed data, which supported company claims that their running shoes increased performance and decreased the risk of injury. He did not receive even one response.

Harvard professor, Daniel Lieberman, on barefoot running

Barefoot Running Injury Prevention Program

Before ditching your running shoes and making the transition to barefoot running, be sure to check out this barefoot running injury prevention program, which was published by the Running Injury Clinic in Calgary, Alberta. Significant influence is placed on strengthening the muscles around the ankle joint.

Learning the Skill of Barefoot Running (by Terra Plana)

Learning the Skill of Barefoot Running from Terra Plana.

In summary

So, does this mean that wearing shoes is a bad thing? Not necessarily. Our bodies are savvy enough to adapt to changes. Wearing shoes allows us to have a heel strike, which is not necessarily a bad thing. Biomechanical research however, does show that heel striking can slow a runner down and be more stressful on your joints. Also, shoes are essential to protect our feet from glass, stones and harsh weather conditions.

While developing shoes that so radically go against their main purpose, I am sure the whole concept has and will continue to meet some resistance. Companies cannot sell ‘barefoot’, so developing shoes that best simulate running barefoot is the next best thing!

Here are some barefoot alternatives for you to check out:

Vibram Five Fingers

Yes, they may look ridiculous, but the Vibram Five Fingers are amazingly popular and have received lots press attention as a barefoot alternative. They can be worn for exercise, play or just hanging out. As you can see, even the toes can move freely. It is advised that you gradually increase the amount of time in them as the muscles in your feet will need some time to adapt to their increased demands.

Vibram Fivefingers Speed Shoe

Vibram KomodoSport LS

Saucony Hattori

Less is better with the Saucony Hattori which is set to be released later in 2011. Looking to expand on their minimalist momentum from their successful Kinvara, Saucony hopes to have similar success with the Hattori. Most lightweight racing flats weigh approximately 200 grams, while the Hattori weighs a mere 127 grams! The Velcro-style closure helps eliminate much of the weight. Watch for it!

Saucony Hattori

Nike Free

The Nike Free looks like a traditional running shoe, but its sole allows a higher range of motion at the ankle and the ball of the foot. I have a pair of Nike Frees and love them. They are extremely comfortable and feel like a second layer of skin when on, but with a sole to protect my feet from glass, rocks and other possibly harmful objects in the street or park. My favorite barefoot alternative.

Nike Free

Newton Running Shoes

Newton shoes are designed to mimic the advantages of barefoot running; you run faster when you are striking on your forefoot and not landing on your heels the company states. The link to their company website provides a nice visual of the biomechanical differences between forefoot and heel striking while running.

Newton Running Shoes

Terra Plana – Vivo Barefoot – Evo

This is Vivo Barefoot’s first barefoot alternative running shoe. Minimalistic, stylish and accompanied with ample protection from the urban elements. There are four different colours to choose from. Terra Plana also make great casual shoes that provide the benefits of going barefoot. For my full review of the Evo, click here.

VIVOBAREFOOT Evo

New Balance Minimus

The Minimus is a barefoot-inspired shoe from New Balance that will not be available until March 2011. New Balance stated that they are looking to deliver a “closer to barefoot” running shoe that is very light (under 8.5 ounces) and has low heel height. A typical running shoe has a heel height of 12mm while the New Balance Minimus‘ heel height 4mm. Research indicates that the lower the heel height, the more likely a runner will strike on their mid-foot.

New Balance Minimus Trail Shoe

New Balance Minimus Road Shoe

New Balance Minimus Life Shoe

Here is a great preview of the New Balance Minimus: Meet NB Minimus: An interview with Katherine Petrecca

A video of ultramarathon runner Anton Krupicka and a sneak peak the New Balance Minimus Trail Shoe.

Merrell Barefoot

In February 2011, Merrell will release its Barefoot Collection. Merrell has teamed up with Vibram (maker of the the Five Fingers) to launch a minimalist outdoor trail running shoe called ‘Barefoot’. There will be six different models in Merrell’s barefoot range. From the streets to the trails, look for Merrell’s barefoot alternative to provide traction suitable for any type of terrain. Read more on Merrell’s website.

Check out the Merrell Barefoot iPhone Training App

Merrell Men’s Barefoot Trail Glove

Merrell Women’s Barefoot Pure Glove

Mizuno Wave Universe 3

I own a pair of the Mizuno Wave Universe 3′s. They feel very similar to my Terra Plana Evo’s, but with a little more cushioning. They are amazingly light as well. When I received the box in the mail, I was sure that the company I purchased the shoes form had forgot to put them in – that’s how light they are. I feel that the Mizuno Wave Universe is a good shoe to start with if you’re looking to give minimalist or barefoot running a try.

Mizuno Wave Universe 3

Altra Running – The Instinct

The Instinct by Altra Running comes out in March 2011 and is a “zero drop” (the sole is the same thickness at the heel and forefoot) barefoot alternative running shoe. Weighing only 9 ounces, the Instinct has a unique foot-shaped design. In short, it’s designed like a foot – imagine that!

Altra Running – The Instinct

Fila Skele-Toes

A new barefoot alternative option from Fila. There is a great review of the Skele-Toes on Birthday Shoes, which I encourage you to check out.

The Fila Skele-Toes are cheaper than Vibram Five Fingers and contain one less spot for your toes (the smallest two toes are combined for ease of entry).

Fila Skele-toes

Brooks PureFlow

A relatively new barefoot alternative from Brooks. Enjoy the benefits of ample cushioning coupled in a lightweight, minimal package.

Brooks PureFlow

Related posts:

Barefoot Running Shoe Review: VIVOBAREFOOT Evo

Bare Your Feet: A Beginners Guide to Going Barefoot

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