How to Use Vibram Five Fingers on Cement

Vibram Five Fingers is a brand of sports shoe, identified by its unique design. Each shoe has a thin sole and five individual toe holds, somewhat like a glove for your foot. This trainer is made from synthetic plastic fibers, which give the wearer the sensation of being barefoot. As such, Vibram Five Fingers are much less bulky than a traditional trainer. Vibram Five Fingers are designed to be used on hard, cement or concrete surfaces -- like a road -- but do follow safety precautions, if you have not used them before, to avoid damaging your feet.

Instructions

    • 1

      Perform foot stretches before you put on your Vibram shoes. Stand on your tip toes and balance for 20 seconds. Then, sit on a chair, hold your legs out straight and point your toes. You can also gently press your toes backward with the palm of your hands to stretch them out.

    • 2

      Slip on your pair of Vibram Five Fingers and make sure they fit correctly. Vibram recommends that each of your toes fits into their respective pockets comfortably and snugly. Your big toe should brush against the end of the shoe; do not allow the standard 1/2-inch wriggle room you would have for a traditional pair of trainers.

    • 3

      Go running in your Vibram Five Fingers on cement. However, do not run for more than 10 percent of your usual distance for the first two to three weeks of wearing them. Your feet will require time to transition to the new shoes, and excessive pressure might cause initial pain. Therefore, build up strength in your feet slowly to avoid damage.

    • 4

      Increase the distance you run by 10 to 20 percent after the break-in period of three weeks. However, make sure you do not run two days in a row in the shoes for the first month.

    • 5

      Review your running technique as you continue to wear your Vibram Five Fingers. You should be striking the ground with your forefoot before lowering your heel and pushing off again. This is more energy efficient and will require strengthening different muscles. Use flat-soled trainers in rotation with your Vibrams until your feet are strong enough and have mastered the new barefoot style.