How to Run in Five Fingers

Vibram FiveFingers are the latest development in minimalist athletic footwear. Unlike thick-soled traditional running shoes, which cushion and support your feet, FiveFingers are designed to restore the natural strength and mobility of your feet. FiveFingers provide only a thin layer of rubber between your foot and the ground, and allow your toes to move and flex independently. Tony Post, the president of Vibram, says that this style of shoe allows the foot to absorb shock more efficiently. Learning to run in FiveFingers is mostly intuitive, but transitioning from regular running shoes can take some time and patience.

Things You'll Need

  • Vibram FiveFingers
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Instructions

    • 1

      Find your size. Vibram FiveFingers can be tricky to size correctly, as each toe must fit into its own sleeve, but proper sizing is essential to the barefooting experience. Carefully measure both feet and use the conversion chart on the FiveFingers website to find out what size is right for you.

    • 2

      Slide your bare feet into your Vibram FiveFingers so that your toes make contact with their individual sleeves. Once all of your toes are securely in place, slide your heel into the shoe and fasten the strap.

    • 3

      Run slowly, beginning on a soft surface such as a treadmill, grass or sand. Notice that your foot strikes the ground midway between your heel and toe, as opposed to the hard heel strike encouraged by traditional running shoes.

    • 4

      Run in moderation. Alternate your workouts so that you are running in traditional shoes every other day. The Vibram website cautions against running in FiveFingers two days in a row for the first month. As your leg and foot strength builds, you may slowly increase your mileage and decrease the amount of time spent in your traditional shoes.