Thursday, November 6, 2008
Rif Signs Off
Follow @mcphoo
Tweet
Mark Reifkind's blog has gone offline - links to it will return a "by invitation only" to read now. After 4 years of near daily blogging, Mark is shifting gears.
Mark Reifkind is known to many in the hardstyle kettlebell community not only for being a Master Intstructor of the Pavel Hardstyle RKC, but perhaps especially for a resource he created for the community: his workout blog, and now, after four plus years, he's signing off.
Perhaps running a workout blog mayn't sound like much in particular - there are so many folks who have a workout blog.
But in the RKC space at least, Rif's Blog is a big reason why there are so many RKC blogs. And his is the Gold Standard, and that for several reasons.
First, Rif's a respected athlete: gymnastics and powerlifting background who came to kettlebells early. He's been there since the formative days. Having a blog to trace his experience in using this New Tool, the Russian Kettlebell, assessing it, meant something to others curious, thinking about dipping their toe into this water.
Second, besides letting others vicariously assess and be inspired by his findings, Rif shared more than workout logs: he shared insights in figuring out how to work through his various aches and pains, and these were grounded in an understanding of the musculature of the body. That he logged his progress through his pain towards healing and strength gave a reality check on where others might be thinking about turning for their own rehab.
Third, Rif helps: some of the most helpful tips are on Rif's blog. The format of the VO2max Dane of Pain drills are there; my favorite is how to tape one's hands for the RKC weekend. Golden.
Fourth, Rif has introduced many of us to new techniques, including club bells and hot bikram yoga. It's been remarkable watching his vids using these tools - and seeing his form and progress.
Fifth, if he didn't pioneer it, his use of videos to show how he walks the walk is illustrative, inspiring, and what makes his workout record such a gift. Go *watch* Rif do it.
Sixth, Rif's blog is a generous space: his blog role goes on forever with the names of many RKCs - who were in no small part inspired to create their own blogs because of Rif's example. Talking with RKCII Rolando Garcia at the CK-FMS, he asked if i'd noticed how RKC's blogs weren't just do one thing, but included a range of practices - a little joint mobility; a little KB'ing; a little powerlifting. I turn to Rif's rich reflections on his own workouts and see the Model. And what day of the week is Swing Day? When are double bikrams?
Seventh, Tracy. Rif's love of and support for his life partner Tracy is just so cool to see. That's them in the picture in this post. He talks about Tracy with such obvious joy, pride and butt kicked impressed-ness, that we can't help but just applaud - but also what a great model of encouragement and support. Tracy's own blog has mirrored the Rif model of sharing her video'd progress and thoughts. It's a powerful combo, these two. The community owes them a huge debt of thanks.
Eight, Rif Replies. Look at ALL the comments on Rif's blog - half of them are usually him responding to others' comments. Your thoughts are never just a post on Rif's blog: you comment, he'll reply back. Like you're at his place and he's gonna come around to welcome you. Again, this interaction approach has been inspiring and informed our own practice: this is just the way ya do it, the Rif way.
So
Rif, thank you so much for blazing the trail and setting such an awesome template of generous, courteous, helpful engagement. Respect, dude. Live long and prosper. Tweet Follow @begin2dig
Mark Reifkind's blog has gone offline - links to it will return a "by invitation only" to read now. After 4 years of near daily blogging, Mark is shifting gears.Mark Reifkind is known to many in the hardstyle kettlebell community not only for being a Master Intstructor of the Pavel Hardstyle RKC, but perhaps especially for a resource he created for the community: his workout blog, and now, after four plus years, he's signing off.
Perhaps running a workout blog mayn't sound like much in particular - there are so many folks who have a workout blog.
But in the RKC space at least, Rif's Blog is a big reason why there are so many RKC blogs. And his is the Gold Standard, and that for several reasons.
First, Rif's a respected athlete: gymnastics and powerlifting background who came to kettlebells early. He's been there since the formative days. Having a blog to trace his experience in using this New Tool, the Russian Kettlebell, assessing it, meant something to others curious, thinking about dipping their toe into this water.
Second, besides letting others vicariously assess and be inspired by his findings, Rif shared more than workout logs: he shared insights in figuring out how to work through his various aches and pains, and these were grounded in an understanding of the musculature of the body. That he logged his progress through his pain towards healing and strength gave a reality check on where others might be thinking about turning for their own rehab.
Third, Rif helps: some of the most helpful tips are on Rif's blog. The format of the VO2max Dane of Pain drills are there; my favorite is how to tape one's hands for the RKC weekend. Golden.
Fourth, Rif has introduced many of us to new techniques, including club bells and hot bikram yoga. It's been remarkable watching his vids using these tools - and seeing his form and progress.
Fifth, if he didn't pioneer it, his use of videos to show how he walks the walk is illustrative, inspiring, and what makes his workout record such a gift. Go *watch* Rif do it.
Sixth, Rif's blog is a generous space: his blog role goes on forever with the names of many RKCs - who were in no small part inspired to create their own blogs because of Rif's example. Talking with RKCII Rolando Garcia at the CK-FMS, he asked if i'd noticed how RKC's blogs weren't just do one thing, but included a range of practices - a little joint mobility; a little KB'ing; a little powerlifting. I turn to Rif's rich reflections on his own workouts and see the Model. And what day of the week is Swing Day? When are double bikrams?
Seventh, Tracy. Rif's love of and support for his life partner Tracy is just so cool to see. That's them in the picture in this post. He talks about Tracy with such obvious joy, pride and butt kicked impressed-ness, that we can't help but just applaud - but also what a great model of encouragement and support. Tracy's own blog has mirrored the Rif model of sharing her video'd progress and thoughts. It's a powerful combo, these two. The community owes them a huge debt of thanks.
Eight, Rif Replies. Look at ALL the comments on Rif's blog - half of them are usually him responding to others' comments. Your thoughts are never just a post on Rif's blog: you comment, he'll reply back. Like you're at his place and he's gonna come around to welcome you. Again, this interaction approach has been inspiring and informed our own practice: this is just the way ya do it, the Rif way.
So
Rif, thank you so much for blazing the trail and setting such an awesome template of generous, courteous, helpful engagement. Respect, dude. Live long and prosper. Tweet Follow @begin2dig
PDF
Sunday, November 2, 2008
Fitting Vibram FiveFingers - And Injinji Socks - review
Follow @mcphoo
Tweet
How do you fit Vibram FiveFingers (VFF) shoes? or How do Vibram FiveFingers fit, really? does that fit change with socks? would you want socks?
In the UK and even many places in the US, pretty much the only way to get Vibram FiveFingers shoes is by mail order, so getting the right fit in these uniquely fitting shoes is a kinda big consideration especially with shipping costs, and perhaps even more so if you're going international (more on the international scene at the end of post).
Having just gone through checking out the Fit of each of the four current FiveFingers models, the Classic, the Sprint, the KSO and the Flow, with and without socks, let me share the experience, and, i hope, help resolve a potential FiveFingers fit dilemma.
This is a kinda long piece. So, if you want to scroll ahead, this review gives
(update: and if you want to ask "ya, are you still wearing these?" i've posted an update about wearing VFF's five months on, too. The effect is pretty surprising and profound - in a good way. Also, how to wear 'em in sub freezing temps, and why they rule at airport security - and most recently (may 09): how VFF's afford free foot massage.)
Also, UPDATE at bottom on TREK and Performa Fitting Experiences)
(update on the new bikila, too, july '10)
(just added: FITTING THE SMARTWOOL CLASSIC - oct 9 '10)
Overview on Fitting
If you don't feel like going through the review, here are two fast take aways:
It's important to note that the Classic and Sprint fit are different from the Flow and KSO. If you're size X in the Classic and Sprint, you're a size X-1.
Also Vibram says measure your largest foot from the heel to the longest digit (might be your big toe; might be your index toe) to get your size. Take that measurement in CM's or inches and 1/8ths of an inch to the fitting chart, and match gender/measure to the appropriate size chart.
The longest digit really is the biggie here, and Vibram is clear that if a toe is more than a certain fraction of an inch bigger than your big toe, getting a great fit may be a challenge. I'd add that that challenge *really* depends on the model.
Fitting. Another tip Vibram recommends for putting these shoes on: put 'em on the floor and slot your toes in, rather than trying to wrestle the shoe on toe by toe, or putting the heel in first and then trying to slot in toes. This, too, works. I also find after getting the toes in, moving the toe back and forth to make sure it's "in" can be a good check.
According to everyone i've spoken with who has worn these shoes for months to over a year, the guidance is: fit as snuggly as possible, but always fit with a bias to the toes. If any toe is feeling squished, go to the next size. When in doubt, go for optimal toe fit first and foremost.
Why do you want these?
Most of the reviews i've seen on the web review VFFs as running and hiking footwear rather than as walking around at work kinda footwear. Me, i'm looking at these as all around wear foot-ware, where i can do whatever whenever in the quest to "free your feet", - i like to run home/to work, for instance, or go work out, or be at work. Before i was enlightened about the evils of structured running type shoes, i'd wear high tech joggers to fit most of these activities - except deadlifting -where flat or no footware specifically was the guidance. So this review on fit is really looking at these shoes as largely generic options for everyday (heh there are black ones for the office if black is required)
Breaking (f)it Down, One Shoe at a Time
So, you've decided you too would like to check out these shoes for your lifestyle's activities. This next section looks at the features of each model and how they.
While going through the models, it's clear that each shoe is an evolution on Vibram's part around fit/shoe sculpting. There may be reasons that you choose one model over another, but there seems to be general consensus on which model has the best fit. So when getting these shoes, be ready for some compromise in fit/expectations. These compromises are not bad things or shoe stoppers, but each model really does have pluses and minuses around fit vs attributes that might make you decide on one model over the other - if indeed you want to make a choice.
The Classic is Vibram's original model, and it's very slipper-esque. It's what Vibram says is their "minimalist" approach. Minimalist in this case pretty much refers to what's used to hold the shoe to the foot. In this case it's (1) the fit of the toes, (2) the closeness of the shoe around the rest of the foot - very dance slipper or rock slipper like (except for the toes), and (3) an adjustable elastic to "secure" the shoe if/as necessary.
Unlike the three other models, the back of the heel on the Classic is not adjustable: it's a fixed rubber-esque material that goes around each side of the heel pocket like a big oval. While the slipper stays on based on fit, it can be further secured by the eleastic that runs around the top of the shoe that can be further tightened by a pull tab on the back of the shoe. Several people i've spoken with have said they've just cut this elastic because even at its loosest setting it's irritating with what still feels like there's some tension in the elastic even when it's at its most relaxed setting. I agree: i'd like to see a completely neutral setting on this elastic, which may be saying something as these shoes are so *not* tight on me.
Classic Fit: If you have a foot size based on your big toe, you're likely to get a really good fit with these shoes. That means that they're experienced as nicely snug, where the arch area fits close up to the arch of your foot. With this model, you'll enjoy the ease with which you can pull this slipper on and whip it off. I know folks who swear by the Classic, and love its simplicity and elegance - though i'm not sure if they've tried the other models.
Heel Fit: If you have a foot measured by a longer toe, you may feel like while the slipper fits your toes, and while the slipper stays on your foot, it may *seem* a bit long in the heel or like there's more play around the arch than a smaller size. This, according to folks at KayakShed.com who fit tons of people, is really normal. The fixed rubber grip on the back of the heel just doesn't snug into the foot as well in the Long Toe case (you'd have to have a really long calcaneus to snug the heel on).
I've now spoken with a number of Long Toe people who still like the Classic, but acknowledge that there is a bit of space in the heel - that they can squeeze that space between thumb and index finger while on their foot. Saying that, they still prefer this slight looseness to a toe being curled or on the verge of being curled up. I'd like to stress that even in running in the shoe, it does not come off in the Long Toe/more heel room case.
Reality Check on Fit: i tried on a size down from my big toe measure, and Vibram's fit guide is right: while the fit of the heel was closer in the size smaller, and i really wished it had fit, that pull on the Long Toe was a killer. And that classic heel even with that smaller size still leaves room where i could squish the back of the heel with thumb and index finger. So, i'm persuaded: go as snug as you can without any bending of toes. In this case, you just might decide you don't want this model because it feels too loose for your liking. On the other hand, this is very nice for deadlifting: you can't get flatter while still wearing shoes. And since they are not going to come off, gosh, these could be just right bang around in shoes. Now, as said, i'm ok with the loose feeling (i stress feeling) fit, but boy that string is irritating - i'm willing to believe that may just be me and a few other folks with whom i've spoken, and not a general irritant, but even here, on the high side, if the string bugs you, it can be cut.
The Sprint. The Sprint is not just the classic with a strap. While it has a strap over the top of the foot, it (a) gets rid of the string from the Classic and (b) adds dual straps on the back of the heel replacing the fixed rubber of the classic.
Fit. The strap means that the arch can fit closer to your own arch than a Classic for folks with the looser heel fit. Consequently, the shoe fits a wee bit differently than the Classic. For instance, for my own feet, whereas the smaller size Classic immediately killed my longer toe, i *almost* got away with the smaller (big toe) size of the Sprint and *maybe* it would have been ok, BUT the larger (actual as measured) shoe size is really dandy/ok because unlike the classic, the heel and arch can be better fit without compromising the toes.
So who likes this shoe? Runners who like the security of a strap; folks who like the easy fit of the classic but feel like a strap gives better fit/control, etc. All that's great. Without that string, and with the soft customizable heel, i find them generally more comfortable than the Classic, but really appreciate why folks want that Classic simplicity.
The Flow. If you imagine a Sprint converted into a full foot neoprene upper, you have the Flow. The strap/heel system is pretty much identical, though the rubber sole is technically a different material - it's not so as you'd notice putting the others beside this one.
The shoe is targeted to be either a cold weather runner or a stream crossing, go swimming hiker. I'm imagining it in the cold winter rains trundling to work.
Fit. The Flow is one of the two Five Fingers that is the One Size Smaller than Classic/Sprint rule. The camo rubber sole is pretty cool, though unless you put your foot up on your knee at work, who there is gonna notice, eh? Also, the fit feels like there's way less compromise going on with the Flow than with either the Classic or the Sprint. I wear the size in these i actually wear in a boot; it handles both the shape of the foot and the long toe thing without feeling like i've had to size up for that anatomical issue.
That said, this is a neoprene shoe: it's going to be snug. In fact my initial response was, "oh heck, i've followed the size guidelines and this is too small; i must get the size up. Phooey." But when i tried on the size up, there was WAY too much length in the toes, AND it STILL felt just as snug to get on. So again, you can likely feel pretty good about ordering the Vibram sizing guidelines.
In wearing these in a cold hotel room, i didn't find that the neoprene shoe felt any warmer than the other models: heat is generated by moving in these. If you're sitting at a desk, other toe solutions may be needed - and we'll come around to that shortly.
The KSO (Keep Stuff Out). The KSO is the most recent addition to the Five Fingers line. As for design, imagine the sprint, with a full foot cover added to that area from where the toe area ends, with mesh going up to the ankle, giving the same amount of cover as the Flow, but with this mesh on the forefoot, except cleverly where the strap closes which is solid material, and then mesh around the heels.
Now imagine as well a more minimalist strapping system around the heel and forefoot. Rather than three straps (one on each side of the heel and one across the forefoot), these one strap looped around the back of the shoe, linked at the arch and moving over the forefoot.
The KSO just works. Some folks may still prefer the open or uncovered forefoot of the Classic/Sprint, especially in the summer where bare skin against the wind is just a happy thing. But for those even in these conditions wanting to keep stuff out of the foot bed from trail running or whatever, the KSO mesh is a Very Good Idea. If you are a runner, there's a terrific 2 part review of the KSO, in comparison with sprint and why the KSO seems better over at Keith-in-Training.
The Fit. Now whether you like the mesh or not, there's no arguing with the Fit of the KSO relative to each of the other models. In both online reviews and in talking with long time FF patrons, there's general agreement that the KSO is the most perfect fit of the Five Fingers models, and is perhaps the best overall design. I'd have to agree: in my experience, the shoe that fit the best, fit best against the Vibram size guidelines, is the KSO. Like the flow, I also don't feel like i'm compromising on the fit of this shoe: that i had to get a size bigger for the Longer Toe issue. These felt great to put on, and after all the others, just felt without any of the questions the other ones elicited that these just fit. Like the Three Bears: not too big, too small, too snug; very much, just right. I don't know to what to attribute this better vibe to, since even without the strap done up at all, this model just happily hugs my foot and the toes feel just the right comfort between length and snugness.
Overall Goodness. The cool thing about this shoe is that it really seems like Vibram as a company is seriously working to improve the fit and function of these shoes with each iteration. What does this steady improvement bode for its next efforts - and there are new designs in the pipeline. Rumour has it, there's a home and training version on the way.
In the meantime, if you're looking for one all-rounder five fingers, the KSO takes that place.
Adding Socks: Injinji to the rescue
I've read about people running long distances in FF and getting blisters so really wanting some kind of sock/liner for their runners. For me, it's as the weather dips below freezing, and i can't wear sandals anymore, these shoes are just too thin or bare for the outdoors - heck, even indoors the other day, i felt my toes getting cold.
Vibram itself points to the San Diego sock maker Injinji. Injinji
makes high tech toe socks. After going through the multiple fittings of all the above models of FiveFingers, the thought of having to do it all again to get shoes that fit with socks made me want to throw forks. But i had hope from online forums: only Keith of the above KSO review deliberately got a bigger size shoe to wear with his socks.
In my experience, even with the snug Flows, one does not need to get a bigger size Five Fingers to wear the toe socks. As far as i can tell, here's why, at least for me (your mileage may differ). In my case, i already have considerable give in both the Classic and the Sprint, so no problem with socks for these.
Also, The socks make the toe a wee bit thicker, rather than particularly longer. If you try on your five fingers, you'll likely find that your toes don't necessarily super squeeze right up to the tip of the toe and pull. At that point your toe would likely be about to be bent by the shoe. So, as for thickness - there's a LOT of give in the stretchy material of the Five Fingers - even with the neoprene. So fatter, no problem. With the KSO/FLow where the fit seems to be better, likewise, there still seems to be sufficient length and definitely enough lateral stretch to feel pretty comfy. Again, you *may* want to check this especially if you're running but i'm pretty happy with the length/thickness issue.
The ability to get these socks has meant that i can now wear these shoes standing still and not get cold feet - literally. They're available in the US at REI.com and KillerSocks.com. If you're outside the US, good luck. It's international order time again, it seems except for australia. Hi injinji australia!
Update Nov 24, 2008: Injinji in the EU. Injinji has said they are in the process of opening their European Distribution Central warehouse in Spain. They recommend contacting info@injinji.es in the interim about getting socks till they're fully up and running.
Injinji Socks on their own: cool toes.
Just a note on the injinji - these are cool technical socks. Injinji make less "technical" socks, but the Performance socks are thin, cool max, durable blends that come in black and white and three lengths: micro, mini-crew and crew. I have only been wearing these in the Five Fingers so far so can't comment on how they feel in "normal" shoes, but they felt great simply to walk or lie around in at home. One of the biggies is that it's actually easier with these socks on to watch how the foot moves in a gait. Anyway, i look foward to trying their Outdoor and Comfort models.
Getting Used to Five Fingers
if you've been walking barefoot or in Dopies or in footware with thin soles like Tai Chis or walk around a lot in bare feet, putting on Vibrams may feel initially more claustrophobic than wearing sandals or shoes, but they'll be no challenge to walk in. If you're coming out of highly structured shoes or stiff soled shoes or very cushy trainers, Vibram's advice again is on point: give yourself a chance for your feet to adapt to all the new muscle use. Your feet may get tired/sore initially. This is not the shoe's fault. Blame 18th century european footwear traditions that just haven't let go, and give these more of a chance.
Cold Toes Caveat. My only caveat about Five Fingers is that they are shoes designed to support being in movement, and that movement keeps blood flowing to the toes that keeps em warm. Otherwise, getting into these isolating toe pockets - even with socks - your toes can get cold. This may again be a don't blame the shoes. Get up and do some little plyo jumps to warm up your toes if you want to wear these as snug fitting foot gloves.
Cold Soles Caveat. Walking home on sidewalks where the night air was close to 0C, my feet were feeling the cold - and this is with socks in the shoes. Not sure that the Flows would address the bottom-of-the-feet chill - haven't tested that yet, though they have a slightly thicker sole. Indeed, the VFF site says of the Flow " A 1.2mm Neoprene lining and 2mm EVA footbed provide the thermal insulation and protection." - will update when i've tested this shoe in colder climes.
Just a note, then, that if you're thinking of these as walking shoes in the cold, rather than running and generating heat, that may need a rethink. That said, standing on the cold grass in KSOs was more comfortable at this temperature than the pavement.
In similarly frigid conditions early this AM, i wore toe socks with Dopie sandals - which have slightly thicker soles than the Five Fingers - and that made a definite difference between cold soles and just fine. After wearing the vibrams, though, the Dopies feel less natural of a footstrike - which is more of a surprise to me as wearing these for the past month+ solid i'm sure got my feet ready to go Five Fingers without any issue. Dang. where are the winter soled five fingers??
Notes on Ordering: check return/exchange policy
If you need to get these shoes not from a local shop where folks are happy to spend time with you to get these fit, like Boston's Core de Vie, check especially the shipping costs and return policy of the online store. For instance, KayakShed.com has a return policy that perplexes me:
TravelCountry, another stockist, has a return policy where you simply pay to get the shoes back - there's no posted restocking fee. Whether that means there is one, and they haven't posted it, i don't know. They say, in part.
As for in store, places like Core de Vie in Cambridge, MA has a great selection, and a passion for the product. They even have a vibram Five Fingers size thingy (called a “Franick” according to Vibram CEO Tony Post) that you step on to confirm your size - great idea, and yes it confirms that carefully measuring your foot as specified on the Vibram site does work. As for returning product, it's in-store credit only. Over at the small chain City Sports, they have full return for their product, and an Education discount, but so far there's less choice in colors/models (no women's KSO in stores, but available on web sites) and no “Franick” in store. The Vibram Five Fingers Site has lists of stores that DO stock their shoes, too. That's how i found some local stockists.
For International Orders. If you want to get the Flow or KSO (or women's sizes above 40 in any model), folks like Kayakshed.com do have international orders. Their shipping is reasonable, too. That said, the usual caveats apply about how clothing/footware may be dutied crossing the border, and whether or not you get dinged with VAT may be hit or miss. It would be great to hear from anyone with international ordering experience.
The Sad International Situation
Here's one specific fit problem - and this for women. In the EU/UK at least, the biggest size you'll get in women's is a 40. If you take a 41 or 42, you'll have to order from the US. Why is a mystery: all the shoes apparently go from China and then to Italy for the EU, and from China to the US. Same place produces all shoes, so why not throw in a few more women's sizes? Or a few more models?
Indeed, if you're outside North America, you can only get the Classic or the Sprint at outrageously inflated prices (even with VAT factored in, there's what seems to be a considerable mark up from US prices. Can't quite figure this, considering they all come from the same source, and the journey to the EU is actually shorter than on to the US). In speaking with one rep at the Vibram FiveFingers office, it seems that Vibram.it who deal with EU distribution are focusing on VFFs not just as a technical shoe, but a style shoe, too. The Flow and KSO, it seems, do not yet fit into that concept. How could camo soles not be a hit in Milan?
If you think either the lack of models or sizes is a shame, or would like to understand the pricing, why not email the FiveFingers distributor in the EU - and in the US too, and let them know there *IS* a demand for these shoes. Go UK! Go EU!
Update Nov 3 '08: Tony Post, President and CEO emailed to say that the EU office is distinct from the US office, "All design and product development has been done collaboratively, but North America has largely driven the market" Both the EU and US offices, however, are working hard to improve distribution. Excellent! - There is hope, then, that 2009 will see better selection on models and sizes. And that the CEO emailed directly is pretty durn cool, don't you think? That there are human beings making these things AND connected with their customers is just another reason to dig the company. Will of course update the page once the EU situation clears up.
nov 15:
This just in from reader Jason: UK online shoe store is having a 3 for 2 sale INCLUDING KSO's at LoveThoseShoes.com. That's one way to get US'ish pricing - but seem to be only men's sizing. dang dang dang
march 2010 - have been impressed with Pure Footwear's range of VFF's and pricing in the UK (no recompense for saying this - they were also the only ones to have the size 42's on vivo barefoot winter shoes for women)
Overall: Free Your Feet; trust your feet (and the FiveFingers fit guide).
The big motivation for Vibram Five Fingers, at least for me, has been to get towards barefootedness. I've written about the increasing arguments that say trust your feet: they have more engineering going into them than your shoes, eh? And Five Fingers make the claim that by their thin soles, and finger fit, they're Respecting the Foot, while respecting the reality of nasty stuff on the ground.
Now i'm *not* super entirely sure that having toes in individual pockets, rather than say a loose shoe like a moccasin or a vivo barefoot (assuming that vivo gets its sizing act together. See vivo note here towards end of foot freeing piece in the purple text - talk about contrast in responsiveness between the vivo office and vibram. but that's another story) is superior, or if so in what ways, but it's an interesting question to explore. One of the big immediate differences in the Mitt vs Glove analogy is that the VFF's glove fit really does mean the shoe conforms to all parts of the foot and does let the toes articulate freely. How this contributes to an outdoor foot experience will be a cool study. Based on all the great reports from VFF long time runners and wearers, i'm keen to learn. Apparently there is a study going on looking into Five Fingers but in terms of a specific research question i don't know what that is. But these ARE interesting shoes and they are a joy to walk, run, sprint in - more so than any non-toed shoe i have.
The take aways as i've said at least in terms of fit is that, from my very unscientific testing of models smaller and larger than those specified by the foot guide, and those right on the foot guide,
Good luck on your mission, and i hope this guide helps you with that Ordering Something I Can't Try On conundrum.
If you have questions, or other observations, please post.
If you think this review has helped, please feel free to leave a comment.
And by the way, the confirmed, official spelling of the brand is FiveFingers (TM) - all one word, and with caps as shown. VFF and FF also recognized abbreviations in the community.
UPDATE March 8, 2010: New post reflecting on the experience five months on of daily VFF wear, and the surprise stride effect.
Update June 17, 2009: Guest Article on birthdayshoes.com about how Z-Health can optimize the VFF benefit to help move/feel even better.
Update March 8, 2010:
Related Posts/Resources:
In the UK and even many places in the US, pretty much the only way to get Vibram FiveFingers shoes is by mail order, so getting the right fit in these uniquely fitting shoes is a kinda big consideration especially with shipping costs, and perhaps even more so if you're going international (more on the international scene at the end of post).
Having just gone through checking out the Fit of each of the four current FiveFingers models, the Classic, the Sprint, the KSO and the Flow, with and without socks, let me share the experience, and, i hope, help resolve a potential FiveFingers fit dilemma.
This is a kinda long piece. So, if you want to scroll ahead, this review gives
- An Overview of Fitting
- Why you want these VFF's
- Fit, each model, one by one
- Classic
- Sprint
- Flow
- KSO
- Adding Socks (Injinji to the Rescue)
- injinijis as just cool socks
- Getting Used to Five Fingers
- caveats for colder weather
- Notes on Ordering
- The (Sad) International Situation (to date)
- Summary on Fit
 |
| the New Bikila - how fit these, eh? |
Also, UPDATE at bottom on TREK and Performa Fitting Experiences)
(update on the new bikila, too, july '10)
(just added: FITTING THE SMARTWOOL CLASSIC - oct 9 '10)
Overview on Fitting
If you don't feel like going through the review, here are two fast take aways:
- one: follow Vibrams fitting guidance for each model (check sizing link, bottom of page) - you may not believe it if you've mail ordered only one size, and one feels a bit snug or a bit big, but it will work out to be the case - more on why below.
- A biggie to note is that the Flow and the KSO are recommended to be a size smaller than the classic and the sprint. Frex, if you take a 44 in the classic, you'd order a 43 in the KSO.
- two: you don't need to get a bigger size for injinji toe socks to fit (and as the weather gets cooler, you may be pleased to fit in a pair of socks).
It's important to note that the Classic and Sprint fit are different from the Flow and KSO. If you're size X in the Classic and Sprint, you're a size X-1.
Also Vibram says measure your largest foot from the heel to the longest digit (might be your big toe; might be your index toe) to get your size. Take that measurement in CM's or inches and 1/8ths of an inch to the fitting chart, and match gender/measure to the appropriate size chart.
The longest digit really is the biggie here, and Vibram is clear that if a toe is more than a certain fraction of an inch bigger than your big toe, getting a great fit may be a challenge. I'd add that that challenge *really* depends on the model.
Fitting. Another tip Vibram recommends for putting these shoes on: put 'em on the floor and slot your toes in, rather than trying to wrestle the shoe on toe by toe, or putting the heel in first and then trying to slot in toes. This, too, works. I also find after getting the toes in, moving the toe back and forth to make sure it's "in" can be a good check.
According to everyone i've spoken with who has worn these shoes for months to over a year, the guidance is: fit as snuggly as possible, but always fit with a bias to the toes. If any toe is feeling squished, go to the next size. When in doubt, go for optimal toe fit first and foremost.
Why do you want these?
Most of the reviews i've seen on the web review VFFs as running and hiking footwear rather than as walking around at work kinda footwear. Me, i'm looking at these as all around wear foot-ware, where i can do whatever whenever in the quest to "free your feet", - i like to run home/to work, for instance, or go work out, or be at work. Before i was enlightened about the evils of structured running type shoes, i'd wear high tech joggers to fit most of these activities - except deadlifting -where flat or no footware specifically was the guidance. So this review on fit is really looking at these shoes as largely generic options for everyday (heh there are black ones for the office if black is required)
Breaking (f)it Down, One Shoe at a Time
So, you've decided you too would like to check out these shoes for your lifestyle's activities. This next section looks at the features of each model and how they.
While going through the models, it's clear that each shoe is an evolution on Vibram's part around fit/shoe sculpting. There may be reasons that you choose one model over another, but there seems to be general consensus on which model has the best fit. So when getting these shoes, be ready for some compromise in fit/expectations. These compromises are not bad things or shoe stoppers, but each model really does have pluses and minuses around fit vs attributes that might make you decide on one model over the other - if indeed you want to make a choice.
The Classic is Vibram's original model, and it's very slipper-esque. It's what Vibram says is their "minimalist" approach. Minimalist in this case pretty much refers to what's used to hold the shoe to the foot. In this case it's (1) the fit of the toes, (2) the closeness of the shoe around the rest of the foot - very dance slipper or rock slipper like (except for the toes), and (3) an adjustable elastic to "secure" the shoe if/as necessary.
Unlike the three other models, the back of the heel on the Classic is not adjustable: it's a fixed rubber-esque material that goes around each side of the heel pocket like a big oval. While the slipper stays on based on fit, it can be further secured by the eleastic that runs around the top of the shoe that can be further tightened by a pull tab on the back of the shoe. Several people i've spoken with have said they've just cut this elastic because even at its loosest setting it's irritating with what still feels like there's some tension in the elastic even when it's at its most relaxed setting. I agree: i'd like to see a completely neutral setting on this elastic, which may be saying something as these shoes are so *not* tight on me.
Classic Fit: If you have a foot size based on your big toe, you're likely to get a really good fit with these shoes. That means that they're experienced as nicely snug, where the arch area fits close up to the arch of your foot. With this model, you'll enjoy the ease with which you can pull this slipper on and whip it off. I know folks who swear by the Classic, and love its simplicity and elegance - though i'm not sure if they've tried the other models.Heel Fit: If you have a foot measured by a longer toe, you may feel like while the slipper fits your toes, and while the slipper stays on your foot, it may *seem* a bit long in the heel or like there's more play around the arch than a smaller size. This, according to folks at KayakShed.com who fit tons of people, is really normal. The fixed rubber grip on the back of the heel just doesn't snug into the foot as well in the Long Toe case (you'd have to have a really long calcaneus to snug the heel on).
I've now spoken with a number of Long Toe people who still like the Classic, but acknowledge that there is a bit of space in the heel - that they can squeeze that space between thumb and index finger while on their foot. Saying that, they still prefer this slight looseness to a toe being curled or on the verge of being curled up. I'd like to stress that even in running in the shoe, it does not come off in the Long Toe/more heel room case.
Reality Check on Fit: i tried on a size down from my big toe measure, and Vibram's fit guide is right: while the fit of the heel was closer in the size smaller, and i really wished it had fit, that pull on the Long Toe was a killer. And that classic heel even with that smaller size still leaves room where i could squish the back of the heel with thumb and index finger. So, i'm persuaded: go as snug as you can without any bending of toes. In this case, you just might decide you don't want this model because it feels too loose for your liking. On the other hand, this is very nice for deadlifting: you can't get flatter while still wearing shoes. And since they are not going to come off, gosh, these could be just right bang around in shoes. Now, as said, i'm ok with the loose feeling (i stress feeling) fit, but boy that string is irritating - i'm willing to believe that may just be me and a few other folks with whom i've spoken, and not a general irritant, but even here, on the high side, if the string bugs you, it can be cut.
The Sprint. The Sprint is not just the classic with a strap. While it has a strap over the top of the foot, it (a) gets rid of the string from the Classic and (b) adds dual straps on the back of the heel replacing the fixed rubber of the classic.
Fit. The strap means that the arch can fit closer to your own arch than a Classic for folks with the looser heel fit. Consequently, the shoe fits a wee bit differently than the Classic. For instance, for my own feet, whereas the smaller size Classic immediately killed my longer toe, i *almost* got away with the smaller (big toe) size of the Sprint and *maybe* it would have been ok, BUT the larger (actual as measured) shoe size is really dandy/ok because unlike the classic, the heel and arch can be better fit without compromising the toes.
So who likes this shoe? Runners who like the security of a strap; folks who like the easy fit of the classic but feel like a strap gives better fit/control, etc. All that's great. Without that string, and with the soft customizable heel, i find them generally more comfortable than the Classic, but really appreciate why folks want that Classic simplicity.
The Flow. If you imagine a Sprint converted into a full foot neoprene upper, you have the Flow. The strap/heel system is pretty much identical, though the rubber sole is technically a different material - it's not so as you'd notice putting the others beside this one.
The shoe is targeted to be either a cold weather runner or a stream crossing, go swimming hiker. I'm imagining it in the cold winter rains trundling to work.
Fit. The Flow is one of the two Five Fingers that is the One Size Smaller than Classic/Sprint rule. The camo rubber sole is pretty cool, though unless you put your foot up on your knee at work, who there is gonna notice, eh? Also, the fit feels like there's way less compromise going on with the Flow than with either the Classic or the Sprint. I wear the size in these i actually wear in a boot; it handles both the shape of the foot and the long toe thing without feeling like i've had to size up for that anatomical issue.
That said, this is a neoprene shoe: it's going to be snug. In fact my initial response was, "oh heck, i've followed the size guidelines and this is too small; i must get the size up. Phooey." But when i tried on the size up, there was WAY too much length in the toes, AND it STILL felt just as snug to get on. So again, you can likely feel pretty good about ordering the Vibram sizing guidelines.
In wearing these in a cold hotel room, i didn't find that the neoprene shoe felt any warmer than the other models: heat is generated by moving in these. If you're sitting at a desk, other toe solutions may be needed - and we'll come around to that shortly.
The KSO (Keep Stuff Out). The KSO is the most recent addition to the Five Fingers line. As for design, imagine the sprint, with a full foot cover added to that area from where the toe area ends, with mesh going up to the ankle, giving the same amount of cover as the Flow, but with this mesh on the forefoot, except cleverly where the strap closes which is solid material, and then mesh around the heels.
Now imagine as well a more minimalist strapping system around the heel and forefoot. Rather than three straps (one on each side of the heel and one across the forefoot), these one strap looped around the back of the shoe, linked at the arch and moving over the forefoot.
The KSO just works. Some folks may still prefer the open or uncovered forefoot of the Classic/Sprint, especially in the summer where bare skin against the wind is just a happy thing. But for those even in these conditions wanting to keep stuff out of the foot bed from trail running or whatever, the KSO mesh is a Very Good Idea. If you are a runner, there's a terrific 2 part review of the KSO, in comparison with sprint and why the KSO seems better over at Keith-in-Training.
The Fit. Now whether you like the mesh or not, there's no arguing with the Fit of the KSO relative to each of the other models. In both online reviews and in talking with long time FF patrons, there's general agreement that the KSO is the most perfect fit of the Five Fingers models, and is perhaps the best overall design. I'd have to agree: in my experience, the shoe that fit the best, fit best against the Vibram size guidelines, is the KSO. Like the flow, I also don't feel like i'm compromising on the fit of this shoe: that i had to get a size bigger for the Longer Toe issue. These felt great to put on, and after all the others, just felt without any of the questions the other ones elicited that these just fit. Like the Three Bears: not too big, too small, too snug; very much, just right. I don't know to what to attribute this better vibe to, since even without the strap done up at all, this model just happily hugs my foot and the toes feel just the right comfort between length and snugness.
Overall Goodness. The cool thing about this shoe is that it really seems like Vibram as a company is seriously working to improve the fit and function of these shoes with each iteration. What does this steady improvement bode for its next efforts - and there are new designs in the pipeline. Rumour has it, there's a home and training version on the way.
In the meantime, if you're looking for one all-rounder five fingers, the KSO takes that place.
Adding Socks: Injinji to the rescue
I've read about people running long distances in FF and getting blisters so really wanting some kind of sock/liner for their runners. For me, it's as the weather dips below freezing, and i can't wear sandals anymore, these shoes are just too thin or bare for the outdoors - heck, even indoors the other day, i felt my toes getting cold.
Vibram itself points to the San Diego sock maker Injinji. Injinji
makes high tech toe socks. After going through the multiple fittings of all the above models of FiveFingers, the thought of having to do it all again to get shoes that fit with socks made me want to throw forks. But i had hope from online forums: only Keith of the above KSO review deliberately got a bigger size shoe to wear with his socks.In my experience, even with the snug Flows, one does not need to get a bigger size Five Fingers to wear the toe socks. As far as i can tell, here's why, at least for me (your mileage may differ). In my case, i already have considerable give in both the Classic and the Sprint, so no problem with socks for these.
Also, The socks make the toe a wee bit thicker, rather than particularly longer. If you try on your five fingers, you'll likely find that your toes don't necessarily super squeeze right up to the tip of the toe and pull. At that point your toe would likely be about to be bent by the shoe. So, as for thickness - there's a LOT of give in the stretchy material of the Five Fingers - even with the neoprene. So fatter, no problem. With the KSO/FLow where the fit seems to be better, likewise, there still seems to be sufficient length and definitely enough lateral stretch to feel pretty comfy. Again, you *may* want to check this especially if you're running but i'm pretty happy with the length/thickness issue.
The ability to get these socks has meant that i can now wear these shoes standing still and not get cold feet - literally. They're available in the US at REI.com and KillerSocks.com. If you're outside the US, good luck. It's international order time again, it seems except for australia. Hi injinji australia!
Update Nov 24, 2008: Injinji in the EU. Injinji has said they are in the process of opening their European Distribution Central warehouse in Spain. They recommend contacting info@injinji.es in the interim about getting socks till they're fully up and running.
Injinji Socks on their own: cool toes.
Just a note on the injinji - these are cool technical socks. Injinji make less "technical" socks, but the Performance socks are thin, cool max, durable blends that come in black and white and three lengths: micro, mini-crew and crew. I have only been wearing these in the Five Fingers so far so can't comment on how they feel in "normal" shoes, but they felt great simply to walk or lie around in at home. One of the biggies is that it's actually easier with these socks on to watch how the foot moves in a gait. Anyway, i look foward to trying their Outdoor and Comfort models.
Getting Used to Five Fingers
if you've been walking barefoot or in Dopies or in footware with thin soles like Tai Chis or walk around a lot in bare feet, putting on Vibrams may feel initially more claustrophobic than wearing sandals or shoes, but they'll be no challenge to walk in. If you're coming out of highly structured shoes or stiff soled shoes or very cushy trainers, Vibram's advice again is on point: give yourself a chance for your feet to adapt to all the new muscle use. Your feet may get tired/sore initially. This is not the shoe's fault. Blame 18th century european footwear traditions that just haven't let go, and give these more of a chance.
Cold Toes Caveat. My only caveat about Five Fingers is that they are shoes designed to support being in movement, and that movement keeps blood flowing to the toes that keeps em warm. Otherwise, getting into these isolating toe pockets - even with socks - your toes can get cold. This may again be a don't blame the shoes. Get up and do some little plyo jumps to warm up your toes if you want to wear these as snug fitting foot gloves.
Cold Soles Caveat. Walking home on sidewalks where the night air was close to 0C, my feet were feeling the cold - and this is with socks in the shoes. Not sure that the Flows would address the bottom-of-the-feet chill - haven't tested that yet, though they have a slightly thicker sole. Indeed, the VFF site says of the Flow " A 1.2mm Neoprene lining and 2mm EVA footbed provide the thermal insulation and protection." - will update when i've tested this shoe in colder climes.
Just a note, then, that if you're thinking of these as walking shoes in the cold, rather than running and generating heat, that may need a rethink. That said, standing on the cold grass in KSOs was more comfortable at this temperature than the pavement.
In similarly frigid conditions early this AM, i wore toe socks with Dopie sandals - which have slightly thicker soles than the Five Fingers - and that made a definite difference between cold soles and just fine. After wearing the vibrams, though, the Dopies feel less natural of a footstrike - which is more of a surprise to me as wearing these for the past month+ solid i'm sure got my feet ready to go Five Fingers without any issue. Dang. where are the winter soled five fingers??
Notes on Ordering: check return/exchange policy
If you need to get these shoes not from a local shop where folks are happy to spend time with you to get these fit, like Boston's Core de Vie, check especially the shipping costs and return policy of the online store. For instance, KayakShed.com has a return policy that perplexes me:
Shipping on most orders is free, however we do not cover shipping from you to us. There is a re-ship charge on all exchanges. Returns will be charged a restocking fee of $8.KayakShed, a major stockist of Five Fingrs, has free delivery on the initial order. Cool! They are also super helpful to talk with about fit/style and so on (so do talk with them if you have any questions). But on returns, you pay the postage to return the goods. Ok, fair enough, but you will also be charged to ship out a replacement pair on an exchange. In other words it is to your advantage to make a completely distinct order at some other point which means free delivery, rather than arranging an exchange. You'll also get dinged another 8 bucks to have those returns put back on the shelf (See comment from John at Kayakshed below: they're working on this).
TravelCountry, another stockist, has a return policy where you simply pay to get the shoes back - there's no posted restocking fee. Whether that means there is one, and they haven't posted it, i don't know. They say, in part.
Since we ship most orders FREE** UPS ground returns are the purchaser's responsibility. TravelCountry.com covers all ground freight back to you on exchanges. If we happen to ship you a defective or incorrect item, we will reimburse you for your reasonable shipping costs back to us.Vibram itself will ship the shoes (and socks), but they charge for shipping, restocking the whole bit. If only Zappos.com shipped FiveFingers. Amazingly, they cover the cost of both shipping AND returns (by of course charging a bit more on the shoes in the first place :)).
As for in store, places like Core de Vie in Cambridge, MA has a great selection, and a passion for the product. They even have a vibram Five Fingers size thingy (called a “Franick” according to Vibram CEO Tony Post) that you step on to confirm your size - great idea, and yes it confirms that carefully measuring your foot as specified on the Vibram site does work. As for returning product, it's in-store credit only. Over at the small chain City Sports, they have full return for their product, and an Education discount, but so far there's less choice in colors/models (no women's KSO in stores, but available on web sites) and no “Franick” in store. The Vibram Five Fingers Site has lists of stores that DO stock their shoes, too. That's how i found some local stockists.
For International Orders. If you want to get the Flow or KSO (or women's sizes above 40 in any model), folks like Kayakshed.com do have international orders. Their shipping is reasonable, too. That said, the usual caveats apply about how clothing/footware may be dutied crossing the border, and whether or not you get dinged with VAT may be hit or miss. It would be great to hear from anyone with international ordering experience.
The Sad International Situation
Here's one specific fit problem - and this for women. In the EU/UK at least, the biggest size you'll get in women's is a 40. If you take a 41 or 42, you'll have to order from the US. Why is a mystery: all the shoes apparently go from China and then to Italy for the EU, and from China to the US. Same place produces all shoes, so why not throw in a few more women's sizes? Or a few more models?
Indeed, if you're outside North America, you can only get the Classic or the Sprint at outrageously inflated prices (even with VAT factored in, there's what seems to be a considerable mark up from US prices. Can't quite figure this, considering they all come from the same source, and the journey to the EU is actually shorter than on to the US). In speaking with one rep at the Vibram FiveFingers office, it seems that Vibram.it who deal with EU distribution are focusing on VFFs not just as a technical shoe, but a style shoe, too. The Flow and KSO, it seems, do not yet fit into that concept. How could camo soles not be a hit in Milan?
If you think either the lack of models or sizes is a shame, or would like to understand the pricing, why not email the FiveFingers distributor in the EU - and in the US too, and let them know there *IS* a demand for these shoes. Go UK! Go EU!
Update Nov 3 '08: Tony Post, President and CEO emailed to say that the EU office is distinct from the US office, "All design and product development has been done collaboratively, but North America has largely driven the market" Both the EU and US offices, however, are working hard to improve distribution. Excellent! - There is hope, then, that 2009 will see better selection on models and sizes. And that the CEO emailed directly is pretty durn cool, don't you think? That there are human beings making these things AND connected with their customers is just another reason to dig the company. Will of course update the page once the EU situation clears up.
nov 15:
This just in from reader Jason: UK online shoe store is having a 3 for 2 sale INCLUDING KSO's at LoveThoseShoes.com. That's one way to get US'ish pricing - but seem to be only men's sizing. dang dang dang
march 2010 - have been impressed with Pure Footwear's range of VFF's and pricing in the UK (no recompense for saying this - they were also the only ones to have the size 42's on vivo barefoot winter shoes for women)
Overall: Free Your Feet; trust your feet (and the FiveFingers fit guide).
The big motivation for Vibram Five Fingers, at least for me, has been to get towards barefootedness. I've written about the increasing arguments that say trust your feet: they have more engineering going into them than your shoes, eh? And Five Fingers make the claim that by their thin soles, and finger fit, they're Respecting the Foot, while respecting the reality of nasty stuff on the ground.
Now i'm *not* super entirely sure that having toes in individual pockets, rather than say a loose shoe like a moccasin or a vivo barefoot (assuming that vivo gets its sizing act together. See vivo note here towards end of foot freeing piece in the purple text - talk about contrast in responsiveness between the vivo office and vibram. but that's another story) is superior, or if so in what ways, but it's an interesting question to explore. One of the big immediate differences in the Mitt vs Glove analogy is that the VFF's glove fit really does mean the shoe conforms to all parts of the foot and does let the toes articulate freely. How this contributes to an outdoor foot experience will be a cool study. Based on all the great reports from VFF long time runners and wearers, i'm keen to learn. Apparently there is a study going on looking into Five Fingers but in terms of a specific research question i don't know what that is. But these ARE interesting shoes and they are a joy to walk, run, sprint in - more so than any non-toed shoe i have.
The take aways as i've said at least in terms of fit is that, from my very unscientific testing of models smaller and larger than those specified by the foot guide, and those right on the foot guide,
- the foot guide has been right, and be sure to measure for biggest foot/longest toe
- if you are a Longer Toe than Big Toe fitter, the KSO and Flow seem to fit better than the Classic and the Sprint. This difference doesn't mean the Classic/Sprint are not for you; just that the fit will not be as snug/glovelike potentially as the other models.
- while your mileage may vary, generally, you can wear socks comfortably in the same same FiveFinger shoe that you wear barefoot.
Good luck on your mission, and i hope this guide helps you with that Ordering Something I Can't Try On conundrum.
If you have questions, or other observations, please post.
If you think this review has helped, please feel free to leave a comment.
And by the way, the confirmed, official spelling of the brand is FiveFingers (TM) - all one word, and with caps as shown. VFF and FF also recognized abbreviations in the community.
UPDATE March 8, 2010: New post reflecting on the experience five months on of daily VFF wear, and the surprise stride effect.
Update June 17, 2009: Guest Article on birthdayshoes.com about how Z-Health can optimize the VFF benefit to help move/feel even better.
Update March 8, 2010:
- Fitting the Perfroma;
- One woman trying to fit a man's Trek
Related Posts/Resources:
- Vibram FiveFingers B2D VFF article index
- Gifts for Fitness Geeks - suggestions to go with maybe a pair of VFF's?
- z-health i-phase - the role of proprioception in the feet&body to train for the sprain
- other ways to get zen - when not moving - auto zen state with stereo headphones?
- and checking out the goals process - getting rid of crap around goals
Tuesday, October 21, 2008
The Zen of Z?
Follow @mcphoo
Tweet
At 6am this morning, it's still dark, but from my hotel room, i can hear the sounds of the ocean, geese migrating, and seals calling out to each other.
In the dark, but happily much warmer room than back in the UK, i'm up and moving slowly into the Z r and i phase drills. Many of the i phase moves are newish variants on the r phase - they require attention of me right now, focus; while some of the r phase drills i feel i'm getting, in my body. There is a rhythm to them.
The thing is, it's interesting to have this time, to take these moments and be able to listen, listen, listen within the form of the movement - not having to worry first thing about pushing my body to deal with weight, reps or cycles but most particularly on form. There's something really cool about that kinda micro "ah ha" when something zones in. There are parallels in other movements, whether yoga or a swing or whatever when all the elements connect. It reminds me of playing with a band, and you're all jamming but totally in the zone, and there's the big finish together. Bam. it locks in.
There is a difference here from say holding a yoga posture in perfect balance: there is a constant balance between effort of holding oneself in balance - working those muscles - and maintaining form. In these z movements, there is far less emphasis on balance - indeed, hold a chair if that helps maintain tall spine - and focus on feeling the movement. Speeds become a way of exploring awareness rather than weight.
Anyway, there, in the dark, getting some things; having to focus and explore and figure out others, it was nice just to have that time for my self. if i can carry that calm into the rest of my day, wouldn't that be a nice thing, too?
Hope you will find a way to make some space for yourself today, too. Tweet Follow @begin2dig
At 6am this morning, it's still dark, but from my hotel room, i can hear the sounds of the ocean, geese migrating, and seals calling out to each other.
In the dark, but happily much warmer room than back in the UK, i'm up and moving slowly into the Z r and i phase drills. Many of the i phase moves are newish variants on the r phase - they require attention of me right now, focus; while some of the r phase drills i feel i'm getting, in my body. There is a rhythm to them.
The thing is, it's interesting to have this time, to take these moments and be able to listen, listen, listen within the form of the movement - not having to worry first thing about pushing my body to deal with weight, reps or cycles but most particularly on form. There's something really cool about that kinda micro "ah ha" when something zones in. There are parallels in other movements, whether yoga or a swing or whatever when all the elements connect. It reminds me of playing with a band, and you're all jamming but totally in the zone, and there's the big finish together. Bam. it locks in.
There is a difference here from say holding a yoga posture in perfect balance: there is a constant balance between effort of holding oneself in balance - working those muscles - and maintaining form. In these z movements, there is far less emphasis on balance - indeed, hold a chair if that helps maintain tall spine - and focus on feeling the movement. Speeds become a way of exploring awareness rather than weight.
Anyway, there, in the dark, getting some things; having to focus and explore and figure out others, it was nice just to have that time for my self. if i can carry that calm into the rest of my day, wouldn't that be a nice thing, too?
Hope you will find a way to make some space for yourself today, too. Tweet Follow @begin2dig
Friday, October 10, 2008
How many repetitions should i do of this mobility drill?
Follow @mcphoo
Tweet
Since starting to do Z training with folks, i get asked "how many times should i do this drill?" or "how frequently do i need to do that drill."
The cool thing about these Z drills - dynamic joint mobility - is that they are not just moving a joint through its range of motion to keep it healthy, these drills are hitting the thousands and thousands of mechanoreceptors around the joints, and adapting to those messages, as in the all pervasive principle of specificity (SAID). That's one.
Another one is what Courtney Neupert has been telling me about the application of Wolff's Law, or that bone and tissue get reshaped based on the load/stresses placed upon them, all part of the "continuous cycle of osteoclastic/osteoblastic activity - old bone gets eaten up while new bone tissue is formed. " And how that new bone is formed responds to these new patterns. Likewise, Courtney reminds me, tissue. That adaptation can result in hypertrophy (a good thing) or tight shoulders (not so good), all adaptations to load.
So that's SAID and Wolff, but there's also another, which doesn't seem to have a punchy name or acronym. It's called "motor learning" and back in 67 Fitts and Posner proposed three stages for motor learning: cognitive, associative and autonomous. Within 1000 reps one is still learning a skill, having to bring conscious (cognitive) attention to it. Within 1000 - 10,000 and beyond, one is making fewer mistakes, is aware of them, knows how to correct them. By 100 thousand to 300 hundred thousand, one can perform a move without thinking about it - autonomously.
So let's go back to that question of how frequently one should be practicing a joint mobility move.
We know that with SAID, we adapt readily to imposed demand, and that with Wolff's Law, repeating those loading patterns re-builds us according to these new patterns. With these effects, we'll want to get into practicing these SAID/Wolff patterns perfectly. And we know with motor learning, it takes about 1000 reps just to learn that pattern, and tens of thousands to perform it well.
Therefore, repetitions to remodel (and counteact other imperfec
t repetitions going on in our long standing autonomous actions like walking) need to be high, and repetitions just to learn the move also need to be high.
If you're a westerner, for instance, who's learned to use chopsticks as an adult, think of how many openings and closings of the sticks it may have taken just to have gotten the hang of it, and ask yourself if you're at the associative stage yet or truly autonomous where using these is a comfy and thought-less as using a fork.
So, in answer to the question of how frequently one should perform a drill, an answer may be "as frequently as you want," with the understanding that given the numbers of repetitions necessary to learn, repattern and remodel, the more perfect reps, the more often, the faster the desired change will be effected.
The key marker here is perfect rep: do a set for as many reps as can be done perfectly (maybe 3-5) then pause, redo. Better to do many times a day than all at once and fall into poor form, since it's that form that is creating what is learned and the pattern of the adaptation. Getting to the perfect rep faster to optimize that learning is another reason to see a trainer to tune your approach. You can find an international list of Z trainers on the Z site. Tweet Follow @begin2dig
The cool thing about these Z drills - dynamic joint mobility - is that they are not just moving a joint through its range of motion to keep it healthy, these drills are hitting the thousands and thousands of mechanoreceptors around the joints, and adapting to those messages, as in the all pervasive principle of specificity (SAID). That's one.Another one is what Courtney Neupert has been telling me about the application of Wolff's Law, or that bone and tissue get reshaped based on the load/stresses placed upon them, all part of the "continuous cycle of osteoclastic/osteoblastic activity - old bone gets eaten up while new bone tissue is formed. " And how that new bone is formed responds to these new patterns. Likewise, Courtney reminds me, tissue. That adaptation can result in hypertrophy (a good thing) or tight shoulders (not so good), all adaptations to load.
So that's SAID and Wolff, but there's also another, which doesn't seem to have a punchy name or acronym. It's called "motor learning" and back in 67 Fitts and Posner proposed three stages for motor learning: cognitive, associative and autonomous. Within 1000 reps one is still learning a skill, having to bring conscious (cognitive) attention to it. Within 1000 - 10,000 and beyond, one is making fewer mistakes, is aware of them, knows how to correct them. By 100 thousand to 300 hundred thousand, one can perform a move without thinking about it - autonomously.
So let's go back to that question of how frequently one should be practicing a joint mobility move.
We know that with SAID, we adapt readily to imposed demand, and that with Wolff's Law, repeating those loading patterns re-builds us according to these new patterns. With these effects, we'll want to get into practicing these SAID/Wolff patterns perfectly. And we know with motor learning, it takes about 1000 reps just to learn that pattern, and tens of thousands to perform it well.
Therefore, repetitions to remodel (and counteact other imperfec
t repetitions going on in our long standing autonomous actions like walking) need to be high, and repetitions just to learn the move also need to be high.If you're a westerner, for instance, who's learned to use chopsticks as an adult, think of how many openings and closings of the sticks it may have taken just to have gotten the hang of it, and ask yourself if you're at the associative stage yet or truly autonomous where using these is a comfy and thought-less as using a fork.
The key marker here is perfect rep: do a set for as many reps as can be done perfectly (maybe 3-5) then pause, redo. Better to do many times a day than all at once and fall into poor form, since it's that form that is creating what is learned and the pattern of the adaptation. Getting to the perfect rep faster to optimize that learning is another reason to see a trainer to tune your approach. You can find an international list of Z trainers on the Z site. Tweet Follow @begin2dig
Wednesday, September 24, 2008
Bare Feet with Sole(s) - Quick Review of Dopie Sandals by Terra Plana
Follow @mcphoo
Tweet
Recently i wrote about the benefit to our nervous systems and therefore general well being in freeing our feet and going barefoot as often as possible. I've learne
d the philosophy of the Twist Test: if you can't grab your shoe and the heel and toe and twist it around the middle, it's too stiff for decent foot bone mobility. Another test is: can you bend them just behind where the ball of the foot is, and are they heel-less? It's incredible how high tech trainers do not pass the twist or bend tests, and many shoes that pass the twist/bend test, ruin it by having heels. So since going through these multiple lessons on footwear failure, i've been looking for shoes that pass the Heel-less Twist Test and support barefootedness as much as possilbe.
So far, i've been disappointed in the mixed up sizing of the otherwise brilliant Vivo Barefoot boots for women (scroll down this article to "vivo" for why), and have been keenly waiting my next trip to the states to try out the much celebrated Vibram Five Fingers - ask RKCs Doug Nepodal (aka the kilted one) and Ronaldo Garcia (aka the elvis one) what they think of these flexible wonders (update nov08: see article on experience with how to fit FiveFingers).
Sandals Special Additional Factor: toe clutch One of the biggest challenges has been to find sandals to replace the venerable, but untwistable/unbendable birkenstocks, or even Reef flipflops. Two problems: don't twist, and many many flip flops require toes to remain pretty much in flexion (clenching or bending the toes) to hold the shoe on while moving. Guess what? that constant flexion, well that's not natural: when walking the toes should be able to do many other things than hold on a sandal.
The solution for now seems to be another product from the Terra Plana shop: the oddly named Dopies. The Dopies are, yes, flip flops BUT the toe clawing effect induced by the raw flip flop is both reduced by the weird toe holder that rather hooks over two toes; the clawing is even further mitigated by using the optional strap - even if that strap is really loose.
The cool thing about this sandal is that the sole is very thin. in this way, the shoe is effectively very close to being barefoot - with a wee protective sole on the foot.
There's quite the design development discussion on the sandal's web site. I'm not that persuaded by footware designed by artists rather than people who know foot mechanics, but in this case i have a simple test: does it twist? yes. does it cause toe flexion? not when the strap is attached. After that, is it comfy? yes. Is it fun? oh very.
COST Is Dopie cheap. oh no - or that depends. If you visit the Dopie site at Terra Plana, you'll see that the sandals sell
for thirty quid in the UK. That's more or less 60 USD - granted that includes 17.5% vat. That's 24.75 without VAT, so 50 USD. 50USD for foam rubber molded sandals. According to Terra Plana they sell quite alot at that price, so they were not interested in price matching with other online dealers. If you look around, you can find them for less - at least right now before new stock comes in in February. In the UK, i've found them from 10 quid to 19, pending on availability of size. In the US, amazon has 'em from 19 to yes 49 bucks. And sadly now, for us in the EU where this company is founded, in looking at the US version of terraplana.com, they're 30USD. Please explain how a product that comes from china is double the cost in the EU from what it is in the US.
Value: i only have my feet to go by, but they look interesting and feel fine. Walking on sidewalks and grass has been equally zippy. The thing between the toes is less noticeable, it seems, the more one walks. I've only tried them briefly without the strap, and as suspected they really do flip/flop - rather loudly.
I may experiment with that further, but was less inclined to do so due to the toe flexion thing. Without the strap - they really do look naked. The one disadvantage compared with birks for instance is that they're going to require ninja tabby toed sox if they'll be worn in the winter. That aside, unlike birks, these have the advantage of being highly wash and wearable.
Overall: Freeing Your Feet The tag line of the Dopie is "naked shoes for naked people." When naked footed people need a little sole protection, Dopies pass the twist test, and seem to pass the sandle toe flexion test. They're comfy and fun. While it's warm enough not to wear gloves, it may well be likely warm enough to go as barefoot as these Dopies afford
. 
Update, a month later
I've been wearing these sandals pretty much daily for the past month, both in the UK, and in the US. The longest walk has been about 3km. The average daily extended walk is 1km up and down hill, all on pavement, plus walking around in an office environ at work. I've worn them on 11hour flights and in the rain.
I like 'em. I like being able to kick them off to stretch my toes (even more), or put my feet up on a chair. My downhill heel strike seems to be softening in the gait too.
What i don't like: two things about fit
One Bug: On both feet the strap across the top of the foot has worn away the skin in a way that looks like a stigmata pattern on both feet. While one foot has recovered i'm still bandaiting the other. Another solution perhaps would be to put some moleskin on the strap that rubs.
Another Bug: The other issue, and one that others have noticed who have tried these on is that the toe peice can make a toe feel like it's suffering from an ingrown toe nail a bit when you put the shoe on. this feeling sort of goes away when you're walking, but i don't quite understand what's up with this. It's only happened to me on one side.
In each case, my feet have adapted, but can ya reasonably expect people to stick with a product that wounds them in the first moment of putting them on?
The pluses are such with the shoe that i'm going to experiment with these further until the weather turns colder: i figure when i start needing mitts, i'll start needing sox again.
What's been weird is that putting on sox and shoes the other night for a doo felt utterly horrible, even in nike frees. Perhaps this is something beech dwellers go through annually? But here's to foot freeing.
Tweet
Follow @begin2dig
d the philosophy of the Twist Test: if you can't grab your shoe and the heel and toe and twist it around the middle, it's too stiff for decent foot bone mobility. Another test is: can you bend them just behind where the ball of the foot is, and are they heel-less? It's incredible how high tech trainers do not pass the twist or bend tests, and many shoes that pass the twist/bend test, ruin it by having heels. So since going through these multiple lessons on footwear failure, i've been looking for shoes that pass the Heel-less Twist Test and support barefootedness as much as possilbe.So far, i've been disappointed in the mixed up sizing of the otherwise brilliant Vivo Barefoot boots for women (scroll down this article to "vivo" for why), and have been keenly waiting my next trip to the states to try out the much celebrated Vibram Five Fingers - ask RKCs Doug Nepodal (aka the kilted one) and Ronaldo Garcia (aka the elvis one) what they think of these flexible wonders (update nov08: see article on experience with how to fit FiveFingers).
Sandals Special Additional Factor: toe clutch One of the biggest challenges has been to find sandals to replace the venerable, but untwistable/unbendable birkenstocks, or even Reef flipflops. Two problems: don't twist, and many many flip flops require toes to remain pretty much in flexion (clenching or bending the toes) to hold the shoe on while moving. Guess what? that constant flexion, well that's not natural: when walking the toes should be able to do many other things than hold on a sandal.The solution for now seems to be another product from the Terra Plana shop: the oddly named Dopies. The Dopies are, yes, flip flops BUT the toe clawing effect induced by the raw flip flop is both reduced by the weird toe holder that rather hooks over two toes; the clawing is even further mitigated by using the optional strap - even if that strap is really loose.
The cool thing about this sandal is that the sole is very thin. in this way, the shoe is effectively very close to being barefoot - with a wee protective sole on the foot.
There's quite the design development discussion on the sandal's web site. I'm not that persuaded by footware designed by artists rather than people who know foot mechanics, but in this case i have a simple test: does it twist? yes. does it cause toe flexion? not when the strap is attached. After that, is it comfy? yes. Is it fun? oh very.
COST Is Dopie cheap. oh no - or that depends. If you visit the Dopie site at Terra Plana, you'll see that the sandals sell
for thirty quid in the UK. That's more or less 60 USD - granted that includes 17.5% vat. That's 24.75 without VAT, so 50 USD. 50USD for foam rubber molded sandals. According to Terra Plana they sell quite alot at that price, so they were not interested in price matching with other online dealers. If you look around, you can find them for less - at least right now before new stock comes in in February. In the UK, i've found them from 10 quid to 19, pending on availability of size. In the US, amazon has 'em from 19 to yes 49 bucks. And sadly now, for us in the EU where this company is founded, in looking at the US version of terraplana.com, they're 30USD. Please explain how a product that comes from china is double the cost in the EU from what it is in the US.Value: i only have my feet to go by, but they look interesting and feel fine. Walking on sidewalks and grass has been equally zippy. The thing between the toes is less noticeable, it seems, the more one walks. I've only tried them briefly without the strap, and as suspected they really do flip/flop - rather loudly.
I may experiment with that further, but was less inclined to do so due to the toe flexion thing. Without the strap - they really do look naked. The one disadvantage compared with birks for instance is that they're going to require ninja tabby toed sox if they'll be worn in the winter. That aside, unlike birks, these have the advantage of being highly wash and wearable.
Overall: Freeing Your Feet The tag line of the Dopie is "naked shoes for naked people." When naked footed people need a little sole protection, Dopies pass the twist test, and seem to pass the sandle toe flexion test. They're comfy and fun. While it's warm enough not to wear gloves, it may well be likely warm enough to go as barefoot as these Dopies afford
. 
Update, a month later
I've been wearing these sandals pretty much daily for the past month, both in the UK, and in the US. The longest walk has been about 3km. The average daily extended walk is 1km up and down hill, all on pavement, plus walking around in an office environ at work. I've worn them on 11hour flights and in the rain.
I like 'em. I like being able to kick them off to stretch my toes (even more), or put my feet up on a chair. My downhill heel strike seems to be softening in the gait too.
What i don't like: two things about fit
One Bug: On both feet the strap across the top of the foot has worn away the skin in a way that looks like a stigmata pattern on both feet. While one foot has recovered i'm still bandaiting the other. Another solution perhaps would be to put some moleskin on the strap that rubs.
Another Bug: The other issue, and one that others have noticed who have tried these on is that the toe peice can make a toe feel like it's suffering from an ingrown toe nail a bit when you put the shoe on. this feeling sort of goes away when you're walking, but i don't quite understand what's up with this. It's only happened to me on one side.
In each case, my feet have adapted, but can ya reasonably expect people to stick with a product that wounds them in the first moment of putting them on?
The pluses are such with the shoe that i'm going to experiment with these further until the weather turns colder: i figure when i start needing mitts, i'll start needing sox again.
What's been weird is that putting on sox and shoes the other night for a doo felt utterly horrible, even in nike frees. Perhaps this is something beech dwellers go through annually? But here's to foot freeing.
Subscribe to:
Posts (Atom)
COACHING with dr. m.c. 
