Latest run in my Vibram Five Fingers

I went for a 3 mile run yesterday in my Vibrams on a perimeter gravel road on the Navy Base where I work.
It was a good run, I took it easy and just cruised. I love running in my Vibrams! I will never go back to traditional running shoes!
I can't even imagine running in foot coffins again!
I am working my way back into running full swing and making it a big part of my life.

I also wanted to post a link to one of my favorite stores: The North Face. I love them, they have so many products I love. If you are an outdoor person you will love the stuff they have. Check them out via the banner below.

Running Away from It All

By S. Scott Zimmerman

S. Scott Zimmerman, “Running Away from It All,” Ensign, Feb. 1981, 28

Losing weight is a pastime for millions in affluent societies, but regaining weight is an even more popular pastime. Of those who consult a physician for help in losing weight, only 7% actually reach their desired weight, and only 2% are able to maintain this for one year. In America alone, in spite of diets, weight-loss gadgets, medications, health spas, and fitness clinics, about 60 percent of the adults over the age of 30 are still overweight.

Why are people overweight? Most of us believe that the cause is overeating. While it is true that you can’t gain weight from food you don’t eat, to claim that overeating is the sole cause of obesity is an oversimplification. Let me cite seven research findings which indicate that obesity is not just lack of self-discipline in eating habits.

1. A study has shown that most obese people don’t eat more than those of normal weight.

2. Two studies have shown that obese children actually eat fewer calories than children of normal weight.

3. One study has shown that obese individuals often have longer small intestines than normal. This would lead to faster absorption of food.

4. Volunteer subjects from slimming clubs were incarcerated and observed for three weeks. Fed a 1500-calorie per day diet (which in theory should yield a two pound per week weight loss), nineteen individuals lost weight, nine maintained their weight, and two actually gained weight.

5. In another study, a group of subjects were persuaded to eat seven thousand to ten thousand calories per day for two hundred days or more, with an expected weight increase of 20 to 25 percent. Some reached the expected weight with ease, but others did so only with much difficulty, and others failed to gain any weight at all even though they consumed more than those who gained readily.

6. Hunger is a complex physiological and psychological phenomenon probably involving the release of recently discovered “hunger” hormones. We do not fully understand when and why these hormones are released, but some obese people may be the victims of improper hormone release.

7. Being overweight may be partly hereditary. For example, adopted children have a greater chance of having weight profiles like their biological parents than their adopted parents.

Thus, research suggests that obesity is not a simple matter of overeating and lack of self-control.

The Diet Cycle

One conclusion I draw from all this is that diet may not be the total answer in solving weight problems. Let’s look at the cycle that usually occurs when a typical person, John Doe, goes on a diet.

First, John stands in front of a mirror, sees rolls of ugly fat, and decides to lose twenty pounds. He cuts down on his eating.

Second, let’s say for the sake of argument that John loses ten pounds. However, unknown to him, 30 to 50 percent of his weight loss was muscle. That means he lost about five pounds of fat, which is good, and five pounds of muscle, which is bad.

Third, John’s body resists this destruction of protein by making John feel uncomfortable and irritable. The diet is no fun; John is miserable.

Fourth, John goes off his diet. The miserable means (dieting) simply did not justify the hoped-for end (slimness).

Fifth, now John is discouraged. Since he knows nothing about the physiology of weight loss, he feels he lacks self-discipline. His self-image, strained in the first place by his weight problem, now dips to a new low.

Sixth, if John is like most overweight people, his discouragement leads to more eating.

Seventh, John regains the ten pounds he lost.

I am not saying that weight reduction diets are always unsuccessful, because there are a few people who do find success from dieting. What I am saying is that for most people, diet alone is not the answer to weight control.

So what is the answer? Unfortunately, there is no magic potion or miracle gadget. There is, however, a well-documented solution to most people’s weight problem: endurance exercise.

Endurance Exercise
The right kind of exercise breaks the ill effects of the diet cycle. It increases the efficiency of burning fat and therefore prevents net loss of muscle tissue during dieting. It decreases appetite relative to the calories burned during increased activity, and it increases the lean body mass (while it decreases the amount of fat) to help maintain strength and fitness. Most of the difficulties of losing weight through diet alone can be overcome through endurance exercise.

The following is a simple exercise program designed for weight loss and fitness. Anyone who plans to use this or a similar program safely should consult a physician before embarking on the program. This is especially true for those who are very heavy, who have been physically inactive for some time, who are elderly, or who have some other health problem. The plan is designed for an average person, eighteen to fifty years old, of average fitness, and in relatively good health except for being overweight.

1. Run and/or walk ten miles per week spread over four or more days. I suggest you start by walking only, unless you are very fit. Try to walk one mile. If you begin to feel weary, slow down or stop. Start easy, go slow, and don’t overdo. In a proper endurance exercise plan, there may be room for slight discomfort but none for pain. If your first mile goes well, try going farther the next day. Don’t run. Walk until you can cover about two miles a day, five days a week, or a total of ten miles a week. Some people can start out at the full distance. Others will require a few weeks or even a few months.

After reaching that goal, if you feel you can, gradually mix in a little slow jogging. For example, walk two to three blocks, run a block, walk two to three blocks, and so on. If the running becomes painful or unduly fatiguing or especially if it induces dizziness, walk or stop altogether (after cooling down first, of course). The biggest problem in a fitness program is not lack of determination but too much of it; overdoing can precipitate stress injuries, soreness, undue tiredness, or even heart problems. Use your determination to keep patiently at the program, not to walk or run more than your body can handle.

Gradually increase the amount of slow, easy running until you are running all ten miles per week. Now you are ready to go to the next step. If you have problems running but still can walk comfortably, go to step 2.

2. Increase your weekly distance gradually to twenty miles. Never run more than two miles farther in one week than you did the week before. Never increase mileage from one week to the next if you experience undue stress or fatigue. Have the courage to give your muscles, tendons, and ligaments time to adjust. Once you have reached twenty miles per week, just keep doing it. Don’t worry about speed. Fast running won’t do you any more good than slow running. Just run (or walk) twenty gentle miles a week.

3. Eat a balanced diet. Don’t worry so much about food (but certainly don’t increase your food intake). The main focus of this program is the exercise. If after six weeks or so, you want to lose weight a little faster, consider cutting down on your eating if you already haven’t naturally. But the main thing is to eat a balanced diet from the fruit and vegetable group, the bread and grain group, the meat group (which includes dried beans and nuts), and the dairy group.

4. Listen to your body. I believe that many people with weight problems think of their bodies as an enemy deceiving them into flabbiness. This is faulty thinking. If you listen to your body, you will have a greater likelihood of success in your exercise and in your diet. When you are out running and your body says something is wrong, stop running! Cool down, and then go home.

When your body feels it needs more sleep, get more sleep! When your body starts to feel full, stop eating! Of course, make sure you’re eating balanced meals first (which should include fruits and vegetables, grains, meat, and dairy products); but even here, your body can tell you what you need to do: when your body starts to crave more fruits and vegetables and less “junk food” or other foods, eat more fruits and vegetables! If you will listen carefully, your body will help you in getting back to full fitness and health.

That’s. the plan: (1) run and/or walk ten miles per week; (2) up the distance to twenty miles per week; (3) eat a balanced diet; (4) listen to your body.

Why Running?

This fitness program suggests long, slow distance running (or walking) as the main type of exercise. While other types of endurance exercise are just as valuable, and even may be better for you in your particular circumstances, I suggest running because:

1. It is the right kind of exercise—repetitive, large lower-body muscle exercise. Swimming, cycling, and cross-country skiing are also excellent exercise.

2. It is convenient. This is probably running’s best feature. You can do it anytime, with or without a partner, in any kind of weather, and in any location—around a track, across fields, on roads and sidewalks, along the beach, through city parks, or along mountain paths.

3. It is inexpensive. A good pair of running shoes can cost from thirty to fifty dollars. Comfortable running clothing is all you need. True, you can spend a lot on jogging outfits, but they are unnecessary.

4. It can be noncompetitive or competitive, whichever you prefer. Running has become so popular you can find a road race somewhere near your home almost every weekend of the year. Yet most of America’s twenty-five million joggers never enter a race.

5. It is fun. You probably don’t believe me since your only running before this has been one-mile jogs, forced marches in the army, or laps around the practice field as punishment in your high school P.E. class. And almost everyone finds running painful and boring until they get up to about twenty miles per week. After that—well, get into shape and find out for yourself how enjoyable it can be.

Why Twenty Miles Per Week?

A common question is, “Why twenty miles per week? Why can’t I get by on ten?” Let me give you four reasons:

1. To reduce weight and control body fat. At ten miles of running per week, the fat-burning efficiency in most people is still not developed well enough for significant weight loss. But twenty miles a week will handle even the most stubborn fat. Moreover, running twenty miles a week burns over two thousand calories, or about two-thirds of a pound of fat—the equivalent of two big meals. So for losing weight, running twenty miles is quite significant.

Running twenty miles a week also increases your body’s muscle, not only making you stronger but also increasing your basal metabolic rate (the number of calories you burn just sitting around). This means you can eat the same and lose weight, or eat more and stay the same weight.

2. To increase cardiovascular fitness and decrease the risk of heart attack. 14 Jogging a mile a day or playing racquetball three days a week seem to have only a slight effect on reducing the risk of cardiovascular disease. Several recently published research reports show that the risk of cardiovascular disease is significantly reduced by exercising two thousand calories per week—and running twenty miles burns about two thousand calories.

3. To exercise without competition. People who are aggressive, pressured, and constantly trying to do more in less time seem more susceptible to cardiovascular disease. Mile-a-day jogging or thrice-a-week racquetball playing often promote competition and aggression and can become one more item for such people to do “faster” and “better” and “more efficiently.” Long, slow distance running is gentle, noncompetitive, and nonaggressive. It allows you to get out-of-doors, to get away from the pressures of life, and to be alone. Or it allows leisurely conversation with friends and family or relaxed sightseeing of your neighborhood.

4. The final reason for running twenty miles a week is to make exercise enjoyable. It’s a case of more being easier. At about twenty miles per week, the runner is usually freed from discomfort and boredom.

Other Suggestions

Here are a few more suggestions which may be helpful, as long as you are trying to lose weight and become fit:

1. Eat slower. Your overweight body may be slow in signaling that you have eaten enough.

2. Eat more dried beans, fruit, vegetables, and grains. They provide fiber, vitamins, minerals, carbohydrates, and protein without a lot of excess calories.

3. Cut down on red meat and refined sugar, although neither in moderation is harmful. (Replace some of the red meat you eat with poultry and fish, which are lower in saturated fat and cholesterol).

4. Drink water before, during, and after exercise. It’s an old wives’ tale that water and vigorous exercise will cause cramps.

5. Warm up before running by walking or slow jogging. And “cool down” after a run by walking. Static stretching (stretch, then hold) is also recommended following exercise.

6. If you can’t carry on a conversation comfortably while running, you are running too fast.

7. Exercise on an empty stomach. It will not only help you avoid side aches and stomach cramps but also help you cut down on eating. Allow about three hours after eating before running.

8. Get plenty of sleep.

9. Talk with experienced runners about your sport, or read a good book on running. It will give you additional practical advice and motivation.

10. Buy a good pair of running shoes to help prevent excessive stress on ankles and knees. Talk to sales clerks in sports and running stores.

As I talk to individuals and groups about exercise and weight control, certain questions seem always to come up. Here are a few of them:

1. “I have bad knees and can’t run. What should I do?” Maybe you had the wrong shoes. Good shoes cushion and stabilize the feet, and in turn cause less stress on the knees. Tennis shoes are fine for tennis and basketball but not for running. But if you still feel your knees can’t take running, then try swimming, cycling, and cross-country skiing, or just walking.

2. “What is the best brand of running shoes?” There is no single best brand. In fact, certain companies make both good and bad running shoes. Moreover, shoe companies continually improve their shoe models. Read articles, consult other runners, and talk to the sales clerks at a reputable sports shop or running store.

3. “How much swimming or bicycling should I do if I choose these exercises?” The goal is to exercise at a level of about two thousand calories per week. This means about twenty miles of running, five miles of swimming, or sixty miles of bicycling.

4. “What about other sports such as basketball, raquetball, tennis, or golf?” All of these sports are good exercise, but their intensity and duration are usually less valuable than repetitive, endurance exercise. Research suggests that cardiovascular fitness is difficult to attain through these sports.

5. “Do stationary bicycles (exercycles) provide proper exercise?” Yes. If you buy a good exercycle and ride it the equivalent of sixty miles per week, you will get the same benefit as from an outdoor bicycle. Many people like the exercycle because they don’t have to go outside and they can read or watch television while exercising.

6. “If I run in the cold, won’t I ‘burn’ my lungs?” No. Studies in Canada have shown that lung damage won’t occur until temperatures drop to –40° F. Surface frostbite can occur, however, so make sure you wear the proper clothing. I would not hesitate to run at –10° F if there is no wind. Consult running books and magazines for more information about safe temperatures and wind-chills.

7. “How can I know my proper weight?” Although several sophisticated methods are available for estimating proper weight, the easiest method is to look in the mirror. If you see rolls of fat, you’re overweight. A common rule of thumb is this: Grab the skin fold just below your rib cage while standing up. A one-inch-thick roll means you are ten pounds overweight. Another rule of thumb says that your ideal weight is what you weighed when you were eighteen. Unfortunately, many of us were a little overweight even in high school.

8. “I don’t have time to exercise that much. What should I do?” A friend of mine said, “You can take the time now or lose the time later.” I don’t know how true this is, but research does suggest (but not prove) that endurance exercise prolongs life. Running takes planning and scheduling, but most people can find time. For example, I know several people who run to work, saving time, gasoline, and the frustrations of parking. Again, it takes planning, but for some it’s the best way.

9. “What are some of the other benefits of endurance exercise?” I’ve already mentioned weight control and decreased risk of cardiovascular disease. Endurance exercise also helps reduce high blood pressure and relieve depression and nervous tension. Moreover, physicians report that physically fit people bounce back faster from injury and disease. Most people who stay on an endurance exercise program simply report, “It makes me feel better.”

Following an endurance program will almost certainly take inches from your waistline. But more importantly, you will discover how physical fitness makes everything in life a little more enjoyable.

Minimalist run

I went for a run on Saturday in my Vibram Five Fingers. I ran 3 miles on pavement. I felt good, but I really need to get back into this on a regular basis. I feel great when running every day.

It does feel really good to run again. I will be making this part of my day at least 4 days a week, hopefully 6 days a week.

Barefoot or Minimalist Running

I just wanted to say a few words about how much I love this movement in the running world.
It has really made a difference for me.

I love how I feel when I run in my Vibram Five Finger KSO's.
I love the feel of the road, be it pavement or gravel roads.
I love being able to feel the road and to have my feet grip the terrain.
I love running with no pain in my joints.

Another positive side effect is that when I run I feel as if I could keep going forever!
I am so grateful to have found this niche, it has changed my life for the better!

Barefoot Running article

Barefoot Running

By, Michael Warburton
Gateway Physiotherapy, Capalaba, Queensland, Australia

Running barefoot is associated with a substantially lower prevalence of acute injuries of the ankle and chronic injuries of the lower leg in developing countries, but well-designed studies of the effects of barefoot and shod running on injury are lacking.

Laboratory studies show that the energy cost of running is reduced by about 4% when the feet are not shod. In spite of these apparent benefits, barefoot running is rare in competition, and there are no published controlled trials of the effects of running barefoot on simulated or real competitive performance.

Introduction

Well-known international athletes have successfully competed barefoot, most notably Zola Budd-Pieterse from South Africa and the late Abebe Bikila from Ethiopia. Running in bare feet in long distance events is evidently not a barrier to performance at the highest levels. Indeed, in this review I will show that wearing running shoes probably reduces performance and increases the risk of injury.

I became interested in research on barefoot running when I noticed that a reasonably high proportion of runners compete in bare feet during cross-country races in Queensland, Australia. I have based the review on articles I found containing the words barefoot and running in Medline, SportDiscus, and in Web publications.

I found several original research reports on the occurrence and mechanisms of acute and chronic injuries in unshod and shod populations, and a few reports on the energy cost of running with and without shoes (including an unpublished thesis). Two authors provided recommendations for adapting to barefoot running. I also found informal websites devoted to barefoot running and barefoot living.

There are apparently no published controlled trials of the effects of running in bare feet on simulated or real competitive performance, nor any surveys on the reasons why people do not compete barefoot.

Injuries

Where barefoot and shod populations co-exist, as in Haiti, injury rates of the lower extremity are substantially higher in the shod population (Robbins and Hanna, 1987). Furthermore, running-related chronic injuries to bone and connective tissue in the legs are rare in developing countries, where most people are habitually barefooted (Robbins and Hanna, 1987).

This association between injury and wearing shoes is consistent with the possibility that wearing shoes increases the risk of injury, but other explanations for the association are possible; for example, in developing countries barefoot runners may be too poor to seek medical attention, shod runners may wear shoes because they have problems running barefoot, and shod runners may wear bad shoes, wear shoes incorrectly, and cover more miles.

Prospective studies and randomized controlled trials of barefoot and shod running would resolve this uncertainty.

Studies of rates of injury in barefoot and shod runners in developed countries are non-existent, presumably because barefoot runners are a rarity. However, there have been several studies implicating footwear in the etiology of injuries in runners. I have grouped these as studies of acute injuries (resulting from an accident during running) and chronic injuries (resulting from continual exposure to running).

Acute Injuries

Ankle sprains are the most frequently reported acute sports injury, and 90-95% of these are inversion injuries causing partial or complete rupture of the anterior talofibular ligament and occasionally of the calcaneofibular ligament (Robbins et al., 1995; Stacoff et al., 1996). It is claimed that footwear increases the risk of such sprains, either by decreasing awareness of foot position provided by feedback from plantar cutaneous mechanoreceptors in direct contact with the ground (Robbins et al., 1995), or by increasing the leverage arm and consequently the twisting torque around the sub-talar joint during a stumble (Stacoff et al., 1996).

Siff and Verkhoshansky (1999, p.452) reported that running shoes always reduce proprioceptive and tactile sensitivity, and that using bare feet on the high-density chip-foam mats in gyms preserves proprioceptive sensitivity. Robbins et al. (1989) considered that behaviors induced by plantar tactile sensations offer improved balance during movement, which may explain the preference of many gymnasts and dancers for performing barefoot.

The skin on the plantar surface (sole) of the foot is more resistant to the inflammatory effects of abrasion than skin on other parts of the body (Robbins et al., 1993), but stones, glass, nails or needles can still cause bruising or puncture wounds even when the plantar skin is thickened by adaptation to barefoot running. Extremes in temperature can also cause discomfort, blistering or chill blains. Running shoes therefore will play an important role in protection on some courses and in some weather conditions.

Chronic Injuries

One of the most common chronic injuries in runners is planter fasciitis, or an inflammation of the ligament running along the sole of the foot. There is some evidence that the normally unyielding plantar fascia acts as the support for the medial longitudinal arch, and that strain on the proximal fascial attachment during foot strike leads to plantar fasciitis (Robbins and Hanna, 1987). Barefoot running may induce an adaptation that transfers the impact to the yielding musculature, thus sparing the fascia and accounting for the low incidence of plantar fasciitis in barefoot populations (Robbins and Hanna, 1987).

Chronic ailments such as shin splints, ilio-tibial band syndrome and peri-patellar pain are attributed variously to excessive pronation, supination, and shock loading of the limbs (Siff and Verkhoshansky, 1999, p.451). When running barefoot on hard surfaces, the runner compensates for the lack of cushioning underfoot by plantar-flexing the foot at contact, thus giving a softer landing (Frederick, 1986). Barefoot runners also land mid-foot, increasing the work of the foot's soft tissue support structures, thereby increasing their strength and possibly reducing the risk of injury (Yessis 2000, p.124).

Wearers of expensive running shoes that were promoted as correcting pronation or providing more cushioning experienced a greater prevalence of these running-related injuries than wearers of less expensive shoes (Robbins and Gouw, 1991). In another study, expensive athletic shoes accounted for more than twice as many injuries as cheaper shoes, a fact that prompted Robbins and Waked (1997) to suggest that deceptive advertising of athletic footwear (e.g., "cushioning impact") may represent a public health hazard. Anthony (1987) reported that running shoes should be considered protective devices (from dangerous or painful objects) rather than corrective devices, as their capacity for shock absorption and control of over-pronation is limited.

The modern running shoe and footwear generally reduce sensory feedback, apparently without diminishing injury-inducing impact–a process Robbins and Gouw (1991) described as the "perceptual illusion" of athletic footwear. A resulting false sense of security may contribute to the risk of injury (Robbins and Gouw, 1991). Yessis (2000, p.122) reasoned that once the natural foot structures are weakened by long-term footwear use, people have to rely on the external support of the footwear, but the support does not match that provided by a well functioning foot.
Measurements of the vertical component of ground-reaction force during running provide no support for the notion that running shoes reduce shock. Robbins and Gouw (1990) reported that running shoes did not reduce shock during running at 14 km/h on a treadmill. Bergmann et al. (1995) found that the forces acting on the hip joint were lower for barefoot jogging than for jogging in various kinds of shoe.

Clarke et al. (1983) observed no substantial change in impact force when they increased the amount of heel cushioning by 50% in the shoes of well-trained runners. Robbins and Gouw (1990) argued that plantar sensation induces a plantar surface protective response whereby runners alter their behavior to reduce shock. The less-cushioned shoe permitted increases in plantar discomfort to be sensed and moderated, a phenomenon that they termed "shock setting".

Footwear with greater cushioning apparently provokes a sharp reduction in shock-moderating behaviour, thus increasing impact force (Robbins and Hanna, 1987; Robbins et al., 1989; Robbins and Gouw, 1990). However, in these studies the subjects ran on treadmills or force platforms. Further studies are needed to establish how shoes affect impact force and shock-moderating behavior on natural surfaces such as road or grass.

Other features of footwear, such as arch supports and orthotics, may interfere with shock-moderating behavior and probably hinder the shock-absorbing downward deflection of the medial arch on landing (Robbins and Hanna, 1987). These features reportedly reduce pronation and supination or offer the wearer lateral and arch support. They may help some people with foot pathologies, but their benefit is uncertain for runners with healthy feet (Yessis, 2000, p.121).

Runners with diminished or absent sensation in the soles of the feet are particularly vulnerable to damage or infection when barefoot. Peripheral neuropathy is a common complication of diabetes mellitus and may result in the loss of protective sensations in the feet. Barefoot locomotion is therefore not recommended in this population (Hafner and Burg, 1999). Indeed, proper footwear is essential and should be emphasized for individuals with peripheral neuropathy (ACSM/ADA, 1999; ACSM, 2000).

Economy

Wearing shoes increases the energy cost of running. Burkett et al. (1985) found that oxygen consumption during running increased as the amount of mass they added to the foot increased; shoes and orthotics representing 1% of body mass increased oxygen consumption by 3.1%. Flaherty (1994) found that oxygen consumption during running at 12 km/h was 4.7% higher in shoes of mass ~700 g per pair than in bare feet. An increase in oxygen consumption of ~4% is of little importance to the recreational runner, but the competitive athlete would notice a major effect on running speed.

The increase in oxygen consumption with running shoes could have several causes. An obvious possibility is the energy cost of continually accelerating and decelerating the mass of the shoe with each stride. Another possibility is the external work done in compressing and flexing the sole and in rotating the sole against the ground--up to 13% of the work done in walking, according to Webb et al. (1988).

Frederick (1986) reported that oxygen consumption increased substantially with thicker shoe inserts during treadmill running. Not surprisingly, materials used for cushioning in shoes absorb energy, and stiff midsoles should produce a 2% saving of energy compared with standard midsoles (Stefanyshyn and Nigg, 2000).

Finally, shoes probably compromise the ability of the lower limb to act like a spring. With bare feet, the limb returns ~70% of the energy stored in it, but with running shoes the return is considerably less (Yessis, 2000, p.123).

Adapting to Barefoot Running

Thirty minutes of daily barefoot locomotion is a recommended starting point to allow thickening of the sole of the foot and adaptation of muscles and ligaments (Robbins et al., 1993). Begin by walking barefoot at every reasonable opportunity then progress to jogging, gradually increasing the intensity and duration (Yessis 2000, p.124).

After 3-4 weeks, the plantar skin eventually becomes robust and allows longer periods of barefoot running at higher average velocities (Robbins et al., 1993). To facilitate adaptation, perform progressive strengthening exercises for the foot and ankle, including foot inversion, toe flexion, and walking on the balls of the feet. Barefoot locomotion on uneven surfaces will also help stimulate the plantar surface and provide increased sensory feedback (Yessis 2000, p.125).

Conclusions

• Running in shoes appears to increase the risk of ankle sprains, either by decreasing awareness of foot position or by increasing the twisting torque on the ankle during a stumble.

• Running in shoes appears to increase the risk of plantar fasciitis and other chronic injuries of the lower limb by modifying the transfer of shock to muscles and supporting structures.

• Running in bare feet reduces oxygen consumption by a few percent. Competitive running performance should therefore improve by a similar amount, but there has been no published research comparing the effect of barefoot and shod running on simulated or real competitive running performance.

• Research is needed to establish why runners choose not to run barefoot. Concern about puncture wounds, bruising, thermal injury, and overuse injury during the adaptation period are possibilities.

• Running shoes play an important protective role on some courses, in extreme weather conditions, and with certain pathologies of the lower limb.

References

American College of Sports Medicine and American Diabetes Association (1997). Diabetes mellitus and exercise: joint position statement. Medicine and Science in Sports and Exercise 29(12), i-vi

American College of Sports Medicine (2000). ACSM position stand on exercise and Type 2 diabetes. Medicine and Science in Sports and Exercise 32, 1345-1360
Anthony RJ (1987). The functional anatomy of the running training shoe. Chiropodist, December, 451-459

Bergmann G, Kniggendorf H, Graichen F, Rohlmann A (1995). Influence of shoes and heel strike on the loading of the hip joint. Journal of Biomechanics 28, 817-827

Burkett LN, Kohrt M, Buchbinder R (1985). Effects of shoes and foot orthotics on VO2 and selected frontal plane kinematics. Medicine and Science in Sports and Exercise 17, 158-163

Clarke TE, Frederick EC, Cooper LB (1983). Effects of shoe cushioning upon ground reaction forces in running. International Journal of Sports Medicine 4, 247-251.

Flaherty RF (1994). Running economy and kinematic differences among running with the foot shod, with the foot bare, and with the bare foot equated for weight. Microform Publications, International Institute for Sport and Human Performance, University of Oregon, Eugene, Oregon

Frederick EC (1986). Kinematically mediated effects of sports shoe design: a review. Journal of Sports Sciences 4, 169-184

Hafner J, Burg G (1999). Dermatological aspects in prevention and treatment of the diabetic foot syndrome. Schweizerische Rundschau fur Medizin Praxis 88, 1170-1177

Robbins SE, Gouw GJ (1990). Athletic footwear and chronic overloading: a brief review. Sports Medicine 9, 76-85

Robbins SE, Gouw GJ (1991). Athletic footwear: unsafe due to perceptual illusions. Medicine and Science in Sports and Exercise 23, 217-224

Robbins S, Gouw G, McClaran J, Waked E (1993). Protective sensation of the plantar aspect of the foot. Foot and Ankle 14, 347-352

Robbins SE, Gouw GJ, Hanna AM (1989). Running-related injury prevention through innate impact-moderating behavior. Medicine and Science in Sports and Exercise 21, 130-139

Robbins SE, Hanna AM (1987). Running-related injury prevention through barefoot adaptations. Medicine and Science in Sports and Exercise 19, 148-156

Robbins SE, Waked E, Rappel R (1995). Ankle taping improves proprioception before and after exercise in young men. British Journal of Sports Medicine 29, 242-247

Robbins S, Waked E (1997). Hazards of deceptive advertising of athletic footwear. British Journal of Sports Medicine 31, 299-303

Siff MC, Verkhoshansky YV (1999). Supertraining (4th ed.). Denver, Colorado. Supertraining International
Stacoff A, Steger J, Stussi E, Reinschmidt C (1996). Lateral stability in sideward cutting movements. Medicine and Science in Sports and Exercise 28, 350-358

Stefanyshyn DJ, Nigg BM (2000). Influence of midsole bending stiffness on joint energy and jump height performance. Medicine and Science in Sports and Exercise 32, 471-476

Webb P, Saris WH, Schoffelen PF, Van Ingen Schenau GJ, Ten Hoor F (1988). The work of walking: A calorimetric study. Medicine and Science in Sports and Exercise 20, 331-337

Yessis M (2000). Explosive running. Illinois, USA. Contemporary Books

Article courtesy of http://www.sportsci.org/jour/0103/mw.htm

My Minimalist Running Forum: http://forum.minimalistrunner.com

Running again

Ok, I took WAY too long of a break from running when I pushed my left calf too hard.

I am back into the swing of things again. I ran 3.6 miles today on the paved roads around where I work. I felt great! My Vibram Five Finger KSOs were great as always!

Every time I run in my Vibrams I know even more so that I will NEVER wear traditional running shoes ever again.

I really enjoy running in the Vibrams, I love to feel the road, when I run on rougher terrain it is like getting a foot massage while running.

My wife and I have been looking at some different local runs that we can do together. We are going to start with some 5Ks, then move up to 10Ks once she feels comfortable with the 5K distance.

I just bought my wife a REALLY nice treadmill so she can run no matter what the weather is and so she can watch our little one while working out. She went for her 1st run on it today and she loved it. I am also looking forward to running on it when the weather turns too nasty to run outside.

My wife and I have also begun to use our Chia seeds to supplement our diet and for more energy. I love them, I can feel a deffinate difference when using them. As Vegans they are a great source of protien also.

Yes my wife and I decieded to take the plunge and go Vegan, not just Vegetarian. It makes things a little more complicated, but it is still very doable.

As our primary source of protein we use several different soy products and rice products. Our favorites are vegan chicken patties which we cook on the stove in a little extra virgin olive oil. We also eat a lot of beans for protein. We love hummus also as a good source of protien.

Sorry this post kind of goes all over the place, I will try to keep on topic better from now on.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Chi running

I am reading the book "Chi Running" and learning a lot. This is a great book and a must read.

So far the best thing I have learned and been able to apply to my running is running from my core, to feel my power from within pulling me down the road and to relax my arms and legs.

I went for a 7.5 mile run using this technique and I felt as if I was not even running. I felt like my legs were just keeping up with my body as it was pulled forward! It was amazing, I am so excited to learn more about this and to practice it.

I will update more as I learn more and get more chance to practice it.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Chia Nature's wonder food

Article provided by Living Foods.com
http://www.living-foods.com/articles/chia.html

Chia, is familiar to most of us as a seed used for the novelty of the Chia Pet™, clay animals with sprouted Chia seeds covering their bodies. Little is known, however, of the seeds tremendous nutritional value and medicinal properties. For centuries this tiny little seed was used as a staple food by the Indians of the south west and Mexico. Known as the running food, its use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24hr. forced march. Indians running form the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.

If you try mixing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.

In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained.

Example: Fluid and electrolyte imbalances occur when large amounts of fluids are lost resulting from vomiting, diarrhea, high fever, or more commonly from sweating? The loss of extracellular fluid occurs in these conditions. Intercellular fluid then shifts out of cells to compensate, causing abnormal distribution of electrolytes across cell membranes resulting in cellular malfunction. So. Retaining and efficiently utilizing body fluids maintains the integrity of extracellular fluids, protecting intercellular fluid balance. The results of which ensure normal electrolyte dispersion across cell membranes (electrolyte balance), maintaining fluid balances, resulting in normal cellular function.

Chia seeds are the definitive hydrophilic colloid for the 21 century diet. Hydrophilic colloids, (a watery, gelatinous, glue-like substance) form the underlying elements of all living cells. They posses the property of readily taking up and giving off the substances essential to cell life. The precipitation of the hydrophilic colloids cause cell death.

The food we eat, in the raw state, consist largely of hydrophilic colloids. When cooked on the other had, precipitates its colloidal integrity. This change in the colloidal state alters the hydration capacity of our foods so as to interfere with their ability to absorb digestive juices. If we were to eat a raw diet we wouldn’t need to introduce the addition of any hydrophilic colloid to our diet. Uncooked foods contain sufficient hydrophilic colloid to keep gastric mucosa in the proper condition. But even with raw foods, they must first be partially broken down by the digestive juices, beginning in the mouth and continuing through he upper tract, to allow the gelatinous reaction to take place. Because of this upper tract digestive process, those who suffer from slow digestion, gas formation, relaxed cardia and heartburn in which the burning is due to organic acids instead of an excess of the normal hydrochloric acid, which frequently accompanies chronic inflammation disease affecting such organs as the heart, lungs, gall bladder and appendix, are usually restricted from eating raw foods. A hydrophilic colloid incorporated with these foods may be used either in connection with the patients regular food or with whatever diet the physician feels is best suited for his patient. The patient with gastric atony or nervous indigestion who complains of heartburn and/or vomiting four to five hours after eating is often helped. There is a lessening of emptying time if the stomach and an improvement in gastric tone. A strict dietary regimen is at as necessary when the hydrophilic.

Chia seed may be used in conjunction with almost any diet your doctor or nutritionist feels is necessary for your condition. The Chia’s hydrophilic colloidal properties aid the digestion of any foods contributing to the patients suffering as a result of a sour stomach. Even if you have sensitivity to certain foods, they may be tolerated with slight discomfort or none at all if a hydrophilic colloid is made a part of your diet. The positive effects on the digestion in the upper portion of the gastrointestinal tract often leads to puree their foods may find benefits from hydrophilic colloids which may lead to eliminating the necessity for pureeing. Even raw vegetables, green salads and fruits, which are largely restricted, may often be given to these patients with little or no discomfort after a short time.

There are several hydrophilic foods available that offer these natural benefits. Cactus juice, beet juice, agar, the edible seaweeds, and many proprietary preparations, which include the silica gels, mucilaginous substance of vegetables origin, are among colloids that prove effective. Each one of the above mentioned substances have one or more drawbacks. They are either too expensive, they may produce toxic side effects, bad tasting, not readily available, insufficient hydration capability, or it is indigestible.

Chia seed, a muscle and tissue builder and an energizer of endurance with extensive hydration properties, possesses none of the above disadvantage, and because if its physiochemical properties, supports effective treatment in immediate problems of digestion. Exactly why this should be true may be puzzling at first. However, if we consider the effect of unusual irritation upon the nerves of the gastrointestinal canal, it is reasonable the think that a less violent and more balanced digestion might quiet the activity of the otherwise hyperactive gut. Inasmuch as the same foods, which formerly produced irritation, may frequently be continued without harm when hydrophilic colloids are used. The relief to nerve irritation seems to offer a logical explanation.

The change, in the lower gastrointestinal tract, is due to the effect of the hydrophilic colloid and to a more complete digestion-taking place along the entire tract due to physiochemical alterations. Both factors are important, as there is undoubtedly a better assimilation of food that supports enhanced nutritional absorption while significantly extending necessary hydration as well as encouraging proper elimination.

As a source of protein, the Chia, after ingestion, is digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during growth periods if children and adolescents. Also for the growth and regeneration of tissue during pregnancy and lactation, and this would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

Another unique quality is the Chia seed is its high oil content, and the richest vegetables source for the essential omega-3 fatty acid. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K. Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture. When there are rich amounts of linoleic acid sufficiently supplied to the body trough diet, linoleic and arachidonic acids can be synthesized from linoleic acid.

Unsaturated fatty acids are important for respiration of vital organs and make it easier for oxygen to be transported by the blood stream to all cells, tissues, and organs. They also help maintain resilience and lubrication of all cells and combine with protein and cholesterol to form living membranes that hold the body cells together.

Unsaturated fatty acids are essential for normal glandular activity, especially of the adrenal glands and the thyroid glad. They nourish the skin cells and are essential for healthy mucus membranes and nerves. The unsaturated fatty acids function in the body by cooperating with vitamin D in making calcium available to the tissues, assisting in the assimilation of phosphorus, and stimulating the conversion of carotene into vitamin A. Fatty acids are related to normal functioning of the reproductive system. Chia sees contain beneficial long-chain triglycerides (LCT) in the right proportion to reduce cholesterol on arterial walls.

The Chia seed is also a rich source of calcium as it contains the important mineral boron, which acts as catalyst for the absorption and utilization of the calcium by the body.
Chia, as an ingredient, is a dieters dream food. There are limitless ways to incorporate the Chia seed into your diet. Chia must be prepared with pure water before using recipes. The seed will absorb 9 times it’s weight in water in less than 10 minutes and is very simple to prepare.

Food Extender/Calorie Displacer: The optimum ratio of water to seed, for most recipes, is 9 part water to 1 part seed. One pound of seed will make 10 pounds of Chia gel. This is the most unique structural quality of the Chia seed. The seed’s hydrophilic (water absorbing) saturated cells hold the water, so when it is mixed with foods, it displaces calories and fat without diluting flavor. In fact, I have found that because Chia gel displaces rather than dilutes, it creates more surface area and can actually enhance the flavor rather than dilute it. Chia gel also works as a fat replacer for many recipes.

Making Chia Gel (9to1 ratio): Put water in a sealable plastic container and slowly pour seed into water while briskly mixing with a wire whisk. This process will avoid any clumping of the seed. Wait a couple of minutes, whisk again and let stand for 5 to 10 minutes. Whisk again before using or storing in refrigerator (Gel will keep up to 2 weeks). You can add this mix to jams, jellies, hot or cold cereals, yogurts, mustard, catsup, tarter sauce, BBQ sauce, etc.. Add the gel, between 50% to 75% by volume, to any of the non-bake mentioned foods, mix well and taste. You will notice a very smooth texture with the integrity of the flavour intact. In addition to adding up to 50% to 75% more volume to the foods used, you have displaced calories and fat by incorporating an ingredient that is 90% water. Use as a fat replacer, for energy and endurance, or for added great taste, buy substituting the oil in your breads with Chia gel. Top your favorite bread dough before baking with Chia gel (for toping on baked goods, breads, cookies, piecrust, etc., reduce the water ration to 8 parts water to 1 part Chia seed) for added shelf life.

There are additional benefits from the Chia seed aside from the nutritive enhancements when used as an ingredient. It was also used by the Indians and missionaries as a poultice for gunshot wounds and other serious injuries. They would pack the wounds with Chia seeds to avoid infections and promote haling. If you place a seed or two in your eyes it will clean your eyes and will also help to clear up any infections. There is a wealth of benefits beyond the information outlined in this article and treasure-trove of benefits yet to be discovered. Chia seed, having a qualitatively unique situational richness along with a profound nutritive profile is one of man’s most useful and beneficial foods and is destined to be the Ancient Food of the Future.

Recognition

I just wanted to give some recognition and thanks to the man who helped me find my way back into the sport of running.

Jake is a co-worker and an ex Marine, he is also a Vibram Five Fingers runner. He told my wife who worked with him years ago about the shoes, but for some reason we never checked into them. Recently I got stationed at a command where I have the opportunity to work with him. He and I talked often about the shoes and running barefoot.

Finally I decided to take the plunge and order a pair for myself. The rest I am writing about on this blog.

I just wanted to give a great big THANKS! to Jake! Thank you for helping me to re-light the fire inside me and to lead me to barefooting.

First run on pavement in my Vibram Five Fingers

Ran 6 miles in 1:10 on the paved surface roads of the Navy Base I am stationed on (Subase Bangor).

I felt good on today's run, not fast, but good. It took me a little while to get going and to work out the kinks in the muscles.

This run was on all paved surface roads with several good hills.
The VFFs felt good although running on surfaces other than pavement are easier and feel better. The really smooth sections of pavement did not feel natural and did not feel good. The rougher the pavement is the better it felt.

I know that I will get better at running on pavement in my VFFs the more I run in them. This is still my first week running in them and my first week getting back into running.

Off day 06 Aug 2009

I had one of the dreaded "off" days. I still wanted to work through it a little and get the legs moving some so I jogged 2 miles on the dirt/gravel perimeter roads on Base with my little one in his jogging stroller.
It felt good to put in some mileage even though it was not much. I am planning on a longer run tomorrow, so it will be all good.

Run on Aug 4th

I did 2 miles on the Base perimeter gravel road in my Vibram Five Fingers. I felt great, the VFF were awesome! I hit a couple of rocks in such a way that they hurt, but over all I did not really notice the rocks. I actually like running on gravel in the VFF due to the massaging motion of the rocks on my feet.

I only ran 2 miles because I had our 17 month old baby in his jogging stroller and my wife does not like him to be too far from her, it is a mommy thing (a good instinct if you ask me).

I need to find a way to run with my son that I can pull him along behind me so I can use my arms for running. I hate running with a jogging stroller. I guess that is why it is called a "jogging" stroller not a "running" stroller. I did some looking online last night and I cannot find any pull behind. I have found ones for bicycles, but not for runners. Maybe I need to invent one and sell it? lol

Dailymile.com

I found a new site that is a lot of fun, it is called dailymile.com, here is a link to my profile there: http://www.dailymile.com/people/Skypher

Come to the site and join, you can participate in challenges that you can compete against other runners for how much mileage you can run in certain amounts of time, you can make freinds and all kinds of cool things, as well as track your own mileage.

Running in my Vibram Five Fingers

I went for a 30 minute run on Friday on gravel roads and felt great. The only thing I have noticed so far from switching to running like this is that the balls of my feet are sore, and very tired. I know it will take a while to build up my muscles.

I also went for about a 2 mile run on Saturday pushing my 17 month old boy in his jogging stroller, he loves to go for walks and runs.

My wife and I went for a 7 mile hike on Sunday with about half on gravel and the other half on pavement. By the end of it we were both in pain. It is definitely going to take some time to get used to walking/running/hiking in these shoes.

Even though it is taking some time to get used to them and I am in some pain due to my foot not being used to using all those muscles it is definitely worth it. I love the way they feel, the way my feet are able to move and how they feel as if they are part of my feet when I am wearing them.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Running

I went for my second run in my Vibram Five Fingers yesterday. I ran on the base perimeter roads again, which are gravel and dirt. I ran at a pretty good pace for 30 minutes. I did hit a couple of rocks that hurt, but overall it was a good experience again.

I feel SO good to be running again! My feet are very tired and wore out though due to using muscles I have not used in a long time. I know they will get stronger the more I go barefoot, and run in the Five Fingers.

I plan on doing my first 5K sometime in September or October. I hope to be doing it with my wife and 3 kids, we will see if they will be ready by then.

On a side note, I am vegetarian and I eat 6 small meals a day. Actually my wife and I are going to start a Body for Life Challenge on Monday 03 August 2009. I love the program, I eat 6 times a day with a meal being a portion of protein, a portion of carbs, and a portion of veggies (I do not really portion my veggies).

I usually eat a veggie burger, a baked potato, and a green salad. I also eat tofu, egg whites, beans, and Tempe for protein.

I will post more about my diet during this process soon.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Information from the book Born to Run

I just learned that we as runners do not reach our peak until the age of 27, then we slowly over time get slower, but do not get to the speed we were when we were 19 until the age of 64! Now that is INCREDIBLE!

I have also learned from the book that our brain is our efficiency controls, in that our brain tries to find ways to keep a little back for emergency purposes and it also tells you that you should relax. Well that was all fine and good back in the days when we as a race were working all the time, stalking, chasing, and otherwise using our bodies. Back then when you had a chance to relax you took it because you may not get a chance to take another break for a long time.

Well what our brain does now is the same thing, it tells us to relax but in todays world where we do not use our bodies all the time and do not really need that "little extra" stored up, we still do the relax part which is why we have so many couch potatoes in the world.

The point is, get out and use your bodies, eat right and be healthy!

My first run in Five Fingers

Yesterday I went for my first run in my Vibram Five Fingers. I went for about 30 minutes on a gravel and dirt perimeter road on the Navy base where I live. The shoes were great they protected me from the sharp rocks very well. I hit a couple of rocks that hurt, but all in all it was a very enjoyable run.

I wore them around the house the day they came in for a couple of hours like they tell you, you should do. They are comfortable and really hug your feet.

I did notice during the run that it really makes you use your calves more, and the balls of my feet were sore and tired near the end. I guess that is because my feet are used to being in foot coffins (shoes) and need to build themselves up. I know that as I am running and increasing my distance that my feet will get stronger and stronger.

Here is a picture of the KSOs in black like I have:

Vibram Five Fingers

Here is a picture of the new Vibram Five Fingers Trek coming out sometime this fall. I cannot wait to get a pair of these!

Here is some information about the Treks from Vibram:

The Men’s KSO Trek is a more rugged version of our popular KSO. The Kangaroo leather upper and sock liner are soft against the foot, yet strong and tear resistant, with outstanding breathability.

A 4mm EVA midsole offers plating protection from stone bruising, and a lightly cleated 4mm Vibram performance rubber outsole delivers improved traction on trails and over more rugged terrain.KSO Trek is best for: Light Trekking, Trail Running, Fitness Walking, & Travel.

Here is some information from the Vibram website about the shoes:

The typical human foot is an anatomical marvel of evolution with 26 bones, 33 muscles and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised.

That’s why we recommend wearing FiveFingers for exercise, play, and for fun. Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception.

When we first introduced Vibram FiveFingers® to the world, it was the beginning of a revolution.For the first time, active outdoor athletes and fitness professionals were able to experience the sensation and freedom of going barefoot with the protection and sure-footed grip of a Vibram sole.

Their response exceeded our wildest expectations.Some customers told us they felt more connected to the earth and more in tune with their bodies. Others discovered an increased sense of balance and greater agility. And many reported health benefits like improved posture and less back pain. All were generous with their praise and their ideas, often suggesting new and creative uses for FiveFingers.

With the new 2009 Vibram FiveFingers collection, our patented barefooting concept continues to evolve.

Now you can choose from a variety of designs to cover the wide range of activities you would rather do barefoot; everything from fitness training and yoga, to running and trekking, to kayaking and sailing.

Clearly, the barefooting revolution is alive and well.

Born to Run by Christopher McDougall

This is the best book I have ever read! It is very inspirational and motivating. There is so much good information in it about running, form, diet, etc...

I HIGHLY recommend this book to anyone that wants to get into running and have it feel good! I cannot put this book down when I pick it up. It is very well written, and so enjoyable to read.

Follow the link on the right of the page to pick one up from Amazon, and start on your journey to a better, healthier you! Learn the secrets of the Tarahumara tribe of Mexico, some of the greatest runners of all time!

He wrote the book based on one question he had: Why does my foot hurt?
He talks about how our feet are designed to be used and to run, and how modern shoes and all the fancy technologies we have have caused our injuries.

He makes a very strong case for barefoot running in this book. So I am setting out to see how it will work for me.

My Minimalist Running Forum: http://forum.minimalistrunner.com

Update

My Vibram Five Finger KSOs should be here today. I am really looking forward to going for a run in them.

I have been walking on a gravel road every day at least once a day for about a 1/2 mile to a mile trying to get my feet ready for barefoot running. I have been walking barefoot as much as I can.

Just to give some back ground on me. I am 36 years old, I am in the US Navy, I retire in 2 years (WOOHOO!) I ran Cross Country and Track in High School.
My best mile was a 4.16 in my Junior year (Senior year had a torn hamstring). I also ran many 13.XX Cross Country races (3 miles).

I have not been running that much if any for the last 6 years. I am overweight (192.4 lbs at 5/ 9"), and out of shape. I have planterfaciates (sp?) in my left foot.

I really want to get into long distance running. I know it is possible to get back in better shape than I was in my prime, and that is my goal.

My Minimalist Running Forum: http://forum.minimalistrunner.com