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Supplied by the Vibram Biomechanics Advisory Board
SWITCHING TO FIVEFINGERS
HOW LONG WILL IT TAKE TO GET USED TO FIVEFINGERS?
Depending on usage and break in, it can happen extremely rapidly, usually within a few days.
IF MY FIVEFINGERS HURT WHILE RUNNING, SHOULD I CONTINUE USING THEM?
Minor initial discomfort is not unusual in some individuals, depending on your foot type and running style, but you should not continue if pain persists.
HOW CAN I TELL IF FIVEFINGERS ARE RIGHT FOR MY FEET?
Experience is the best benchmark. Generally speaking, people with very flat feet should gradually transition to wearing Vibram FiveFingers. People with high arches tend to have the shortest break in time and fewest problems.
I HAVE ALWAYS USED MOTION CONTROL SHOES. SHOULD I DROP DOWN INTO A MID-RANGE SHOE BEFORE ENTERING INTO A PAIR OF VIBRAM FIVEFINGERS?
This is a good way to move into a pair of FiveFingers. If you currently wear torsionally rigid shoes—including higher end stability or motion-control shoes like Asics Evolution or Kayano, Brooks Beast, Addiction or Adrenaline, Saucony MC Stabil or Omni, Nike Stasis, or New Balance 1122s—it would be wise to drop down into a less rigid shoe before increasing your time in FiveFingers. Of course, some time in a pair of FiveFingers may well be beneficial.
Short bursts will help strengthen the small intrinsic muscles and increase endurance. However, you will need to be more aware of your feet and be sure to place them in a neutral arch position (i.e. not letting your arch collapse excessively). Brief periods of toe walking will also help you learn to bear weight on a more raised arch platform, since even the most flat- footed individuals will form some degree of an arch in toe walking.
WHAT IS THE RECOMMENDED PROCESS FOR SWITCHING INTO LIGHTER SHOES AND EVENTUALLY FIVEFINGERS?
The key is taking the appropriate amount of time for your feet to adapt. Everybody is different and you will require more or less time depending on the strength and biomechanics of your feet. For some, four to six weeks may be sufficient to adjust to a minimalist shoe. But you can also choose which runs to do in Vibram FiveFingers. Rather than just picking a particular day or time frame, you could start out with a shorter weekday run or brief drill work, and hold off using your new shoes for hill runs or long runs until your body has begun to adjust.
We suggest you make your transition in steps. If you are wearing motion control shoes now, work down into mid-range stability shoes, then into mid-range neutral cushioned shoes, then into racing flats, and finally increase your runs in FiveFingers. For some, it is a matter of weeks, for others months, and for a few it could be a year or more. Much is dependant on your foot type and amount of pronation you experience. The progression will ultimately be worth the wait and your foot and body will be stronger and better off for it. A gradual progression may help you decide what shoe is best for you and how long you can spend running in Vibram FiveFingers. The answer lies in your inherent foot and body biomechcanics and the condition of your muscles. Just remember, improving the skill of those muscles, then practicing and using those muscles in FiveFingers, will increase both endurance and strength. That will have profound beneficial effects on your body and well-being. Listen to your body.
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