This doesn’t just mean I put them on my feet and paraded around like a orange footed elf.  I’ve been running consistently, so I was able to get some mileage on these, while having an immediate comparison point to my typical footwear only a day after.

I took this shoe through the gambit of terrain: from thick mud covered trails to the road.

Below are my thoughts on the shoe from the perspective that the less shoe, the better.

Note: These shoes were provided by Merrell at no cost to me, however there were no stipulations regarding what I can, and can not discuss.

Initial Reaction

When I first put the shoes on (without socks), it felt like putting on a soft slipper. The seams were non-existant and the fabric felt magical. I spent a month or so just using them as a winter shoe for shopping, driving, and walking in non-snowy areas.

The ground feel and fit was much better than the Merrell Trail Glove and the extra warmth captured made them much more enjoyable than a sandal or VFF.  These are great pair of “kicking it around town” shoes.

Trail Running

Since the shoe name has “road” in it, I figured what better place than to take them out on the trails. This, after all, is the only place I’d consider seriously running consistently in a more “built” shoe.

My runs through the technical trails were pleasantly surprising. The shoe has significantly better ground feel than the Trail Glove, while providing just enough protection that my misstep onto a rock provided minimal pain and no bruising. This is exactly what I’m looking for, feedback from my mistake, but still protection against it being something that keeps me off my feet for a few days.

I ran through very hilly areas with embedded rocks, very muddy areas (up to 6″ of mud), and through hard packed snow with minimal slippage and consistent warmth. The shoe stayed out of the way and made me forget I was wearing it, for which I can provide no higher praise.

After the runs, I had no residual pain tied to the shoes use. This tells me that the shoe did not alter my stride in any meaningful way.

Road Running

Despite not having any intention of using these on the roads (I’ll stick with something with a thinner and more flexible sole), I did take two 1 hour runs in the shoes on paved roads and sidewalks.

The result of these two expeditions was an open sore on the insides of both feet just below the ankle. As the shoes bent (I was running much faster than on the trails), they rubbed a small section of my foot raw.

To be fair, this may have been from having the shoes tied too tight, or my skin not being used to running consistently in shoes. If you do decide to wear these on the roads, please be wary of this though.

While running, the shoe felt larger and more cumbersome than I’m used to, but it was light enough that it did not feel like weights on my feet.

If you’re interested in utilizing this shoe for what it was intended, you’re better off reading the reviews of others linked below.

Stubborn and Stupid Product Naming

Nothing to do with the product itself, but once again I have to question Merrell officially naming the product “Barefoot Run Road Glove“. Anyone who thinks that wearing a shoe, any type of shoe, has anything to do with barefoot running is confused, or worse, trying to confuse folks.

Why do companies insist on including “barefoot” in the name of the product? Is it just for SEO purposes, so when someone searches for barefoot running shoes (an oxymoron if I’ve ever heard one), their products show up in the front?

Merrell isn’t the only one doing this, but I was hoping they would meet a higher standard.

Final Thoughts

Less is more for any shoe I wear. I want something that serves a specific purpose, be it warmth, slight protection, water proof, etc.

These shoes are enjoyable for cold weather everyday wear and trail running. This is the shoe that I was hoping the Merrell Trail Glove would be.

I don’t need, nor find any benefit to trail lugs on the sole of a shoe. What I want is something which will add a little bit more protection from rocks and low cut saplings. This shoe provides exactly what I’m looking for and I look forward to exploring its use further on the trails.

This is probably the only review you’ll find tell you that this is a wonderful trail shoe — so use your own judgement on what you’re seeking out of the product.

What others have to say

• Jesse
• Maple Grove Barefoot Guy
• Jason Robillard

For the Spec Hungry

UPPER / LINING
• Synthetic leather and breathable air mesh upper
• TPU overlays secure the foot
• Fused rubber toe bumper provides durability and protection
• Synthetic leather rear foot sling provides ultimate stability
• Internal support construction secures the midfoot for optimal fit and support
• Integrated microfiber footbed treated with aegis antimicrobial solution resists odor

MIDSOLE / OUTSOLE
• 4 mm compression molded EVA midsole cushions
• 0mm ball to heel drop
• Vibram Road Glove Sole / TC-1 Rubber

I’m intrigued to see how these compare to the Bikila’s, which are my primary minimalist shoe at the moment.

Performance on Trails

As expected, this isn’t an ideal trail shoe.  The lack of protection limits the shoe to non-technical or minimally-technical trail running.  Trail traction is better than KSOs, but not nearly as good and pretty much anything else.  The shoe does work pretty well on solid cambered rock where traction is critical.

I’m particularly concerned about how they perform on the trails. Not the technical trails, but just the run of the mill mud/woodchip/off roading. The Bikila’s have little to no traction.

At this point VFF has so many different types of shoes that they are muddying up their product lines. How is this better than any of their other offerings? Hopefully we find out that they’ve taken away from the Bikila, while keeping the seamless inside.

Has anyone had the good fortune of trying these out yet?

Sometimes I’m barefoot, sometimes I’ve run the trails with the Merrell Trail Glove, but most of the time I put on my dirty pair of red and grey Five Finger’s.

Why is that?

For now, I’ve settled into a comfort zone of running — the one where things are working, you’re not getting injured, and you’re enjoying yourself. It’s hard to change just for the sake of change.

Change also comes with risks. Who wants to take a risk on getting hurt if things are working out well for them and they have no complaints?

I’ve talked and written about running barefoot quite a bit. I still whole heartedly believe in the benefits that it provides and teaches the body. When I speak to folks, I tell them before they try any type of minimalist shoe they need to be comfortable with their ability to run barefoot.

I would not be the runner I am today without the training that being barefoot has provided me.

At the end of the day though, I want to use what I’ve grown comfortable with and has kept me healthy.

What are you running in these days and why?

Running through the woods

I took two weeks off of work in July and spent it at our family house in Westfield, NY.

The property is ~140 acres, most of it different types of woods, although it does include 2 ponds (one a beaver pond), a large bog, and a few creeks. It was my goal to create a looped trail through the woods for running — my very own private paradise.

This path would be great for running, and it would open up the land for easier access on foot for everyone else in the family.

In the end I needed to create the loop slightly shorter than anticipated (planned 1.8 miles) due to the length of the bog, and the sheer size of the undertaking. My wife, kids, and Dad helped out significantly.

If you’re interested in seeing how it looks, the photo album is here.

What we used:

1. Stihl Brushwacker with metal blade
2. Craftsman 18″ Chainsaw
3. Bolt Cutters
4. Rake
5. Push Lawn Mower (high horse power)
6. Glove, hear protection, eye protection.
7. Polymer fluorescent tape (for marking the trail, and moving the desired paths before completed).
8. Our hands (to move branches, logs, boulders, etc.)

What we created:

1. One 10 foot bridge over a larger creek.
2. 1.3 mile trail looping through grassland/shrubbery (skirting the beaver pond), through a straight line of pines planted many years ago by my grandfather. It continues to skirt right next to the bog (giving a view to a different type of flora and fauna than you’d normally see), progresses into a beech and cherry tree laden forest, changing quickly into a densely populated Maple tree area, finishing with a run through shrubbery, ending back at the creek.

Lessons Learned while building it:

1. Planning is the difficult mental step. I can’t count the number of times we walked between our destination and origin points trying to map out the best possible path. It also pays off being confident that the path you’re clearing will be the one you want to keep. You don’t want to redo any section if you can help it.
2. Clearing the trail is tedious manual labor but incredibly rewarding. You’re creating order out of chaos.
3. Poison Ivy sucks. Ask my son about his finger blisters.
4. A camelback full of water will keep your going for a few hours more than you would have otherwise and mitigates many of the back and forth trips to the house (which was at minimum .2 miles away).
5. Bolt cutters are essential. If you’re going to want to run on the path, things need to be as flat to the ground as possible. It’s hard to do, especially in areas with many small saplings, roots, or the best combination, saplings growing from roots!
6. Prepare to fall a few times, and bruise those arches.  The new trail you build won’t be as smooth as those established in parks.
7. Being in the woods for hours at a time is fun for the whole family. The kids helped out, built forts, became little explorers, for stretches of as long as 5 hours. It was fantastic to see and hear the things they’d done while they weren’t contributing (except for finding green seas of poison ivy).
8. Building the trail is exhausting and time consuming, making it difficult to get the energy up to run. It is great cross training though.

It’s hard to say exactly how long the process took (planning, plotting, walking, cutting, clearing, etc.), but I think between the three adults (not counting my day dreaming of the route), it was about 60 man hours.

Lessons Learned while running on it:

1. Smallish sapling stumps will bruise the hell out of your arch.
2. Stumps, no matter how low you cut them, can still find a way to trip you. Especially covered in leaves.
3. Falling on the trail doesn’t hurt as much as you’d think (so far!)
4. There is serenity in knowing the only thing you’re going to cross on your expedition are animals. No bikers, no runners, no walkers, no cars. It’s just you and your thoughts (and sometimes the stumps).
5. For very rough trails, you need protection. If I had run on the trail barefoot I would be in the hospital two or three times over. The small saplings about an inch off the ground would puncture the sole of the my feet. The few stumbles I’ve taken would have resulted in serious lacerations. All of this happened while I was paying as much attention as I possibly could to the trail. I wasn’t day dreaming, I was focusing on running light, picking up my feet, and avoiding any problem areas. It’s made me realize that there are just some things which heavier minimalist shoes, with their increased sole, are intended for — technical trail running.

In the week after trail was finished, I managed to run about 30 loops (~40 miles on it), falling twice, and bruising my arch twice. Not awful all things considered. The next week I ran 50 miles on it and had no more incidents.

Have you ever built a trail, or ran on a trail a friend has built? How have you handled the difficulties?

Somewhere along the line we seem to have confused comfort with happiness.

-Dean Karnazes

Changing your stride sucks. It’s awkward, sometimes painful, and it takes an aggravatingly long time. There are myriad excuses for not trying to change from a heel striker to a midfoot landing — the most repeated one is lack of comfort.

“I’ve been running in sneakers too long.”

“I can’t change now, I’m too old.”

“Running like that is for those fast Kenyans.”

All wrong, and all things I’ve heard. The truth is they’re scared. They’re scared of taking a step outside their comfort zone and taking a risk.

It may all blow to hell in your face, but what if it doesn’t? What if you struggle, fight, toil, and one day find yourself at the end of the road? What if one day you find that you succeeded?

You set out to change your stride, you worked at it almost every day for a year (except when you did too much and got hurt), and now you can’t remember what it was like to heel strike. You’ve shifted your comfort zone to something you desired through effort and strain while racking up a thousand or more miles. What could possibly make you happier than that?

Changing your stride takes time, but most of all it takes a commitment.

No one saves us but ourselves. No one can and no one may. We ourselves must walk the path. – Buddha

Take a step

This spring, as things thaw out and blossom into the heat of summer, is a perfect time to start your transition. Here are a few reason why:

1. If you get caught too far from home, you can walk back without a risk.
2. It’s the perfect weather to let your feet breath daily, running or otherwise.
3. The earth is warm, the mood is rebirth, and they daylight lasts long.
4. Because it’s now, and now is all you’ll ever have.

So take a leap and suffer through your lack of contentment. Your journey may bring you running happiness.

Each of these people tend to focus on one solution being the best. These people are often the most vocal proponents of their methods, as they see their success and want to impress it upon others.

Surely there must be other ways to run? You don’t need to stick to simply one type of shoe (or unshoe)! If you want to try running barefoot, you aren’t locked in to running all of your miles barefoot. This is obvious but it often bears repeating as it’s easy to lose focus on one’s purpose.

Know your purpose

Since you’re reading this site, you’re obviously interested in exploring different forms of running. Why? Is it injury prevention? Because you read about it in a newspaper, online, or elsewhere? What do you want to gain from this exploration?

Why stray from solely barefoot?

For some, there is no reason and that’s just fine.

Whether you stray from solely barefoot depends on:

1. What you value out of running.
2. What your goals are for running.
3. What works for you — after all, no one cares how you run.

Source: James Rohal

Why mix barefoot and minimalist running

I value running fast over trails and other unstable terrain. My goal is to often traverse the area as quickly and as efficiently as possible. I am able to run faster on trails with minimalist shoes than with barefeet. There simply isn’t the need to think as much about footfalls.

Also, the shoe helps ensure each step is more stable and consistent. This helps reduce chance of injury on trails as it dampens the effects of errors due to bad steps.

Running shod leads to deviating from your natural form. The tendency of those wearing shoes is to get too confident, not think enough, and by extension not run with as good of form as possible. This allows you to run faster, however it can also act as a degradation of your running form.

This is where running barefoot comes into play, this is your reset to zero, the removal of your bad tendencies and your migration back towards natural perfection. I think of running in shoes as a fast progression towards bad form, running in minimalist shoes as a slow progression towards bad form, and running barefoot as the baseline for proper mechanics.

Barefoot running is particularly useful for:

1. Learning to run correctly to begin with, when speed shouldn’t even be considered.
2. Continuing lifelong as a method of perfecting, improving, and maintaining running form.
3. Mental stimulation, due to the feedback provided from unhindered feet.

Utilizing minimalist shoes is particularly useful for:

1. Technical Trail running
2. Mitigating footfall variation

What to look for in a minimalist shoe

To reiterate for the hundredth time, each person will be different. In order of priority, here is what is most important to look for in a minimalist shoe:

1. Zero drop - Nearly all traditional running shoes are twice as thick in the heel than the forefoot.  Zero drop running shoes simply applies a 1:1 ratio — meaning that the heel and forefoot are the same distance off the ground — there is no “drop” from heel to toe.
2. Simplest solution to what you need. Any part of the shoe that exists, but does not serve a purpose for you, is a detriment. 
   
3. Lightweight – minimized weight and sole. The less you’re carrying, the less effort you’re expending.
4. Built for surface. Traction is vastly different when traversing technical trails than it is when cruising through the streets.
5. Forefoot protection.

Forefoot protection is key because having a protective plate of some sort in the forefoot not only makes one less timid on rocky, rooty trails (a definite improvement over the bare foot), but also provides rigidity and energy return in one’s footstrike and stride that would otherwise be absent. By having a solid platform to push off of with every footstep, a greater confidence in one’s footing — the ultimate goal — is achieved. [link]

How to implement in your life

1. Make sure you understand why you want to attempt this. If you don’t have a purpose, you won’t have success.
2. Throw out your preconceptions of how fast and how far you should be running. If you are in a marathon training plan, you can not implement this. This transition in itself is a training plan.
3. Start training by learning how to run barefoot. Only barefoot. Pour all of your running energy into learning how to run lightly and gently on nothing but your two feet. Don’t run with sneakers, don’t run with minimalist shoes, and don’t confuse your body by putting anything else on your feet. Force the change you desire by being in the state which allows your body no choice. This can be hard, which is why you spent time earlier deciding why you wanted to accomplish it. Remember these reasons now and that there is help transitioning.
4. If, and only if, you’re comfortable running barefoot, it is time to add in a minimalist shoe. Do you still get pains when running barefoot? Do your calves still hurt after every run? Then you’re not ready. You will know when you’re ready — when a run feel painless and you end with a smile as opposed to a grimace.
5. Review your shoe needs (trails, street, etc.) and experiment with the least amount of shoe that meets these needs.

I received a pair of the Men’s Trail Glove in December and have had the opportunity to use them during some my winter runs. Past receiving the free pair of shoes, I have received no requests from Merrell, just to be honest and to link to their barefoot site.

General Use of Trail Gloves

Due to the Michigan winter, my experience has covered (~100 miles):

1. Snow covered trails
2. Treadmill (to experience how they responded)
3. Roads/Sidewalks (mostly snow covered)

I have attempted using the shoes with both wicking socks and without socks. I enjoyed them more without socks.

Comparison to Vibram Five Finger Bikila’s

The majority of my winter running has been performed in VFF Bikila’s so I am qualified only to compare these two together.

The first thing I noticed was the difference in ground sensation between the VFF’s and the Trail Glove — the VFF provided much more ground sensation. It’s difficult to articulate the difference without experiencing it for yourself, however the best example I can think of would be explaining the difference between a thin glove and a thicker glove. The Trail Glove’s are still no comparison to an actual running sneaker however, which reduces sensation to zero.

Second, both the front sole and the heel of the Trail Glove feel more “built up”. I like this for the heel as ideally it would absorb sharp blows from rocks. Having this on the forefoot has taken some adjustment. At first I hated it, but now I feel indifferent.

I expect that I would make particular use of the Trail Gloves on actual technical trails, where I have bruised my heel a few times when landing on embedded larger sized rocks. These type of obstacles are difficult to avoid, especially descending. Unfortunately I haven’t been able to test the shoes in the place I would find them most useful.

Despite my thoughts to the contrary, the shoes provided no more “grip” in the snow than the VFF Bikila’s. This may be due to my running style, but I expected more traction out of the shoe.

Initial Conclusion

I prefer the Bikila’s on normal roads, sidewalks, and dirt trails due to the increased flexibility and ground sensation. The Trail Glove is the best shoe I have ever worn however, which is saying something, as I have found no others I would ever think of wearing again.

I am looking forward to trying the shoe out on the more technical trails come spring/summer to alleviate the issues with rocks. I think that this shoe may find itself a permanent home.

Updated Conclusion (8/2/11)

My initial conclusion stands. I have now utilized the trail gloves for approximately 300 miles of very technical trails. They have served the exact purpose I had intended them to, which is to full the sensations in my foot when dealing with embedded rocks and fresh cut saplings (1-2″ off the ground). If the situation does not meet this criteria, I find the Bikila’s much more to my liking.

Jack Frost is nearly nipping at your nose, or more appropriately, your toes. It’s nearly here in Michigan, old man winter has spoken.

This time of year offers an amazing opportunity to run as the season brings with it crisp cool air, the peacefulness of less foot traffic, and the pristine beauty of white flakes floating from the sky.

It also means freezing rain, hail, many feet of snow and wicked wind chills (often below 0° F).

With the cold comes the runners brilliant battle against it. This post will look at my suggestions and experiences running through winter. Please share some of your tips and experiences in the comments section.

I’ve found winter running is not just about what’s on (or off) your feet but how you take care of your entire body.

Feet Options

There are many options for running in the snow. The last time I reviewed the market there seemed to be many fewer options. With shoe companies getting more on-board with minimalist running, there are more products for use.

You will want to make sure you’re comfortable (warm enough) with the product and that your stride is not adversely affected. This can be harder than it sounds, especially if you’re not used to foot coverings.

Barefoot/Unshod. Barefoot running in the snow! There is nothing more exhilarating than feeling the snow squish between your toes, nor more dangerous.

Let’s focus on the negatives first: frostbite is a serious concern as temperatures dip into the 40° F and below, especially if the ground is wet or the winds are a howling. To make things worse, many cities spray their roads with salt and other abrasive chemicals which lowers the freezing point of water and creates a more caustic environment for your skin.

The keys to being barefoot in the winter are the same keys being barefoot the rest of the year, adaptation. The key is to adapt slowly.

If you’re planning to attempt barefoot running in the winter, it is prudent to run barefoot during the fall as the temperature starts to drop and the ground gets nasty. You should not expect to start running in the snow without any type of build up. If you find yourself in the position, it would be best to skip your barefoot attempt for the year and plan better next year.

The question I still face is, can I truly adapt to such a thing? Do I even want to?

At this point, I can’t put up with the numbness that comes with it, nor do I wish to risk frostbite after the temperature drops below 45º F (or higher if it’s wet).  The potential cost far outweighs the benefits I hope to gain.

When it comes to my health, I try to err on the side of caution. The purpose of running barefoot is to increase sensory perception and feedback. The moment things start to get numb, I am in a situation where I can easily overextend, over-stride, or overstep what I am capable of. That doesn’t even broach the issue of safety.

If I head out for a 6 mile run and find myself 3 miles from home unable to run further, being barefoot and walking may push me over the edge to frostbite.

There are some folks who have had success running barefoot in the snow, particularly Barefoot Rick, who has written some fascinating information regarding his barefoot running experience over the past 5+ years. The pictures of his frostbite are not for the squeamish but serve as a good reminder of what you face. I know that Barefoot Josh has not had the same luck. I’m sure there are many other experiences on both sides of the coin.

If you do give it a try, remember that you can survive twenty minutes no matter how cold, or how much snow on the ground. This duration is enough to raise your heart rate, see if your feet will warm up, while giving you enough time to get back to your home if things go awry.

It is definitely possible to run barefoot in the winter, for some people. Maybe you’re one of them?

Socks. Pulling on a pair of running socks (or wool socks) and just going out for a run seems like a reasonable idea. After all, it’s still pretty close to barefoot right?  It turns out, not so much.

The wool socks bunched in the front and felt extremely awkward. I had to take them off half way through 8 miles and run the rest barefoot. They did manage to keep my feet warm.

Running socks fare no better. These provided very little warmth and the actual “sole” of the sock would have worn through after another 2-3 runs.

There are additional types of socks which are more running friendly. They generally have some type of coating on the bottom.

Vibram Five Finger Flows. These babies were my workhorse pair of shoes last winter. I put nearly 600 miles on them through the nastier months of winter, so I remain biased towards them.

These shoes were sufficient to keep my feet warm, without socks, in all situations. The first mile of running is generally chilly, followed by the remainder of the run in comfort.

The 1.2mm Neoprene lining and 2mm EVA footbed provide the thermal insulation and protection, but also are responsible for the slight stiffness feeling in the sole.

Since the shoes cover the entire foot, they do not feel as though they are going to slip off, like the VFF classics, which allows for a more natural gait. As long as you are used to running barefoot, your form should allow to adapt to these without too much effort.

Teva Proton’s. This is a shoe which I have not had the opportunity to experience yet, but have heard wonderful things about. The cost on this one is much less than the others (about half) but may be too light weight to meet the harsher winter temperatures and conditions in the North East US. If you are in a more temperate climate, this may be just the thing you need to get yourself through the cooler weather.

RunAmoc. I have not had the joy of trying these out yet either, however I am including them in the list because of the positive feedback I’ve read regarding them. They appear to be a reasonable winter shoe, especially for those who like the full toe box.

Snow Shoes. This is a terrific way to mix up running in the winter and add some cross country/snowed over trails to your repertoire.

I started this last year with the Atlas Run Snowshoe. Running in these has been awesome. Hitting cross country ski areas, trails, and even the neighborhoods after a heavy snow is exhilarating. I love the look on peoples faces as they are shoveling their drive and see me cruise by looking like a Yeti.

If you want to give this a go, pay careful attention to the bindings. There is a difference between running snow shoes and regular snow shoes, specifically the bindings. The bindings on a running snow shoe will snap the frame up with the raise of your foot, instead of leaving it on the ground for you to shuffle along. This allows you to have a much more comfortable and realistic stride (which will already feel very odd because you’re wearing huge metal shoes).

An old pair of sneakers, generally provides enough protection against the elements, although you may want to wear long socks as your ankles can get cold quickly.

Finally, running in snow shoes is hard work. Expect to cover miles at a much slower pace, or if you plan to keep your pace, drop the number of miles as you may end up feeling like you’re running intervals in the snow!

Others. There are so many other options out there I can’t possibly cover them all. From the spiking old running sneakers “screw shoe“, to Yak Trax, to TerraPlana, Merrell, and on, and on, and on…

Body Clothing Options

The key to winter clothing is layering. Common knowledge is to start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Add an outer, breathable layer of nylon or Gore-Tex which will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling.

If you find it’s extremely cold out, add a middle layer of insulation. Whatever you do, stay away from fabrics which hold water, like cotton. When these get wet, they will remain heavy and freeze. The last thing you want is your sweat frozen to your body.

On most winter days in Michigan, I use a pair of heavier duty tights with regular running shorts over the top. On top I’ll have a tight wicking layer, followed by one or two of the looser, but still wicking, long sleeve shirts. Only on truly windy and nasty days do I find it necessary to wear a Gore-Tex outer shell.

Tights. There are many different types of tights from many different companies. You want to make sure you get something thermal and breathable, intended to retain body heat.

Be sure you do not accidentally purchase thermal pant liner. The two products are often sold side by side. Thermal liners are not meant to be worn without a layer over them. You want something that can stand alone without an extra pants layer on top.

Two pairs of  quality tights should be enough to get you through the winter months.

Shorts. Some folks find no issue with wearing just tights. I prefer the extra protection and warmth that comes from having a pair of running shorts over the tights. There is no need to buy special shorts, just use the existing shorts you use during the summer.

Base Layer. You want to stick with something skin tight and made of wicking fabric which will get the sweat away from contact with your skin. It should be thin, lightweight, and very breathable. You won’t want to be wearing this layer by itself usually, however this layer provides the pivotal role of moving the sweat away from your body.

Long Sleeve Shirts. Unlike the base layer, these shirts should be looser fitting, but still wicking fabric. This shirt creates a middle pocket of warmer air in between your base layer and the outside air. This stops the sweat from freezing against your base layer or skin. The sweat should be able to keep the shirt damp without freezing, while allowing some of the moisture to evaporate out of the long sleeve shirt.  If anything does freeze, it will be the outside shirt, which isn’t pressed against your skin.

Jackets and Shells. Wind chills can take an otherwise perfect outfit and make it feel like you’re running in your birthday suit. Having a windbreaker, or better yet, a lightweight water proof Gore-Tex wind breaker will allow you to brave those nastier winds, or even the freezing rain and heavy snows.

Head/Face/Hand Covering Options

People say you lose 40% of your heat through your head. They are of course wrong, however that doesn’t mean you should neglect your extremities. The face, head, and chest are more sensitive to changes in temperature than the rest of the body, making it feel as if covering them up does more to prevent heat loss.

I have experienced headaches from very cold ears. Running and headaches doesn’t mix well together, so keep it smart and cover correctly.

Remember that your hands and head aren’t performing the same type of work as your legs and feet, so they will have reduced blood flow through them.

Like clothing, try to choose something which will wick away moisture — frozen gloves do more harm than good. And if you have the chance to get something reflective, all the better to make yourself visible.

Headbands. This is my first go to head covering. This takes care of easily 50% of my winter running needs. The nice thing about the headband is that if the weather gets very cold, it can be used as an extra layer over/under a hat.

Hats. As it gets colder, a full covering is needed. Make sure you find a hat that covers your ears, I’m amazed by how many don’t fit that bill. For women, they have hats with built in pony tail hole out the back so you don’t have the scrunch your hair all together. Ideally the hat can also be reflective as this is the highest point on your body and one of the most visible for oncoming traffic. The Brooks “Nightlife” line has been ideal.

Balaclava. When you think you need a balaclava, you know it’s nasty out. These can be a real lifesaver in the wind, especially paired with a hat or headband over the top for increased warmth retention. The biggest issues here is breathing. Some of the balaclava have holes for breathing, some have simply fabric, and the more expensive ones have perforations which will allow you to breathe easily and expel moisture. My biggest complaint with the cheaper versions without perforations is that it can be difficult take deep breaths and the fabric gets damp.

Beard. A beard can provide a natural facial barrier to the elements. As an added benefit, you can take awesome pictures of your frozen beard when you’re done running, making yourself appear to be some sort of crazy mountain man.

Vaseline. Even a balaclava doesn’t cover all of your face (well some of them do, but I don’t know if I can run around with an air raid mask on). For all those exposed skin areas Vaseline is a cheap and effective barrier to windburn. It retains the moisture in the skin while providing a barrier between the air and the skin.

Gloves. Cheap gloves are usually sufficient. You can buy those gloves at most run-of-the-mill department type stores like Target/Meijer/Walmart for $1 a set. Usually the gloves are cotton, until the wind really starts to zip, or it’s raining out, these are more than sufficient.

Once the wind and the precipitation does pick up, you’ll want to get a heavier duty pair of gloves or mittens. You can use some of the more typical outdoor gloves, most of which are waterproof, but I’ve found these can keep my hands too warm and my hands get wet. That’s a rather gross and unnecessary feeling, especially if you have the desire to take the gloves off because you’re too hot.

Running Form

Move around inside enough to get the blood flowing, without breaking a sweat, before you head out the door. If you have a treadmill, doing a warm up mile inside can raise your heart rate enough to combat the initial shock of the outdoors.

Modifications in turns. Slow down as you come up to turns and whatever you do, don’t lean into it.

Be very gentle and observant when changing direction.

Running on ice. People say you shouldn’t run on ice. This is probably a smart plan, but not always doable. Running on ice isn’t so bad if you remember not to push off while you run. Run mostly upright, with a slight lean, keep your fet hitting underneath you, and don’t push off, simply pick your legs off the ground. It’s an amazing thing to run along an ice trail past folks slipping and sliding as they try to walk.

Forget Speed. Intervals are out, unless you can find a dry track, or a dry road. Tempo runs need to be seriously reconsidered, and the overall pace raised for the same effort. You also need to be more more careful as a misstep at a faster speed can cause a lot more damage.

You’re much better off erring on the side of caution when doing any type of speed work in the winter. If you need the speed, get indoors.

General Form. Winter is a great time to switch from power running (pushing off) to picking up your feet. Check out the ChiRunning post for more details on this.

Weather

Snowing. There’s nothing more beautiful than a run while watching heavy flakes fall to the ground. As long as you remain visible to traffic this should be the ideal run.

Freezing Rain. Nasty stuff, and much more chilling than running in the snow. If you have to go out in this, make sure you have a waterproof coat on and ideally loop close to home multiple times. The chills come on more quickly when you’re soaked. You also need to pay particular attention to where you’re running since cars may find themselves unable to stop at crosswalk, or anywhere really.

Sun. Remember sunglasses as the reflection off of the snow can be wicked. And just because it’s cold, doesn’t mean you can’t get sunburned.

Safety Concerns

Before you head out the door, do a quick weather check.  Is it snowing or raining? What’s the windchill? Is it dreary and dark?

Most people do this before they go out during any season, but neglecting this step during the winter season can spell disaster. Take a few extra minutes to make sure you’re safe during your winter travels and you will enjoy yourself more.

Beating the darkness/ Being Seen. More so than any other season, it’s imperative that you wear reflective gear to make yourself visible to pedestrians and motorists. Both experience decreased visibility and decreased maneuverability meaning when they finally do see you, they can’t avoid you.

I’d rather look silly than look dead.

Headphones are an especially bad idea in the winter since a car that would normally avoid you may be simply not capable. Leave anything that full your senses at home, except of course if you’re on the trails.

Falling. Accidents happen. Accidents will happen to you. When they happen in poor weather the negatives can be compounded. I take a minimalist approach to running — the less things to carry the better. In the winter though safety takes a front seat. If you’re able, bringing a cell phone is a huge peace of mind. At bare minimum let someone know where you’re going and when you’ll be back.

If anything happens, injury-wise or otherwise, want to be able to get in touch with someone — even if it’s the police as a last resort.

Windchill/WindBurn. If the winds are a whipping, you’re going to take a licking, unless you’e covered yourself up well. Usually it’s enough to poke your head out the door, or look up the windchill on the internet.

Overdressing. This is a bit of a personal preference, since each person will find a different natural comfort zone, but the temperature can feel 10-20 degrees warmer once you’ve warmed up.

If you head out the door feeling warm, you’re going to be hot after your first mile. If you’re hot, you’re going to be sweating a lot more. The last thing you want during the winter is excess sweat.

Spend some time finding the right type of clothes for the weather, and more importantly, the right feeling in your body as you head out the door. For me the feeling is, “I’m slightly cold, I better start running and warm up”.

Hydration. Just because it’s cold out doesn’t mean you should neglect hydration. If you’re going for a longer run, ensure you bring adequate hydration.

To ensure your drink doesn’t freeze before you need it by warming it (or using hot tap water) before you head out the door. It’s cruel to be thirsty only to find our your drink is frozen solid!

Conclusion

Winter running is all about trial and error. Make your trial and errors in the least painful ways possible by staying within your boundaries and slowly exploring further as you gain knowledge and experience.

Hopefully this post will give you some jumping off points.

I’d love to hear what you  have to say. What works best for you? How do you navigate the winter doldrums?

Taken By lululemon athletica

Some people treat running barefoot as a religion and belittle those who wear shoes or minimalist shoes. Other people loathe barefoot runners and simply wish “they” would shut up — they are just fine in their shoes thank you and have been all their life.

Some of the more intelligent on each side cite studies, refute existing studies, and vomit often worthless anecdotal evidence like a fire hose.

With all of the noise, hatred, and misunderstanding in the running community it can be impossible for a neophyte runner, or any runner, to garner any conclusive information.

There are 3 simple question you can ask to make sense of it all:

1. Have you tried running barefoot/shod while following a reasonable and conservative approach to training?

2. How did you feel while doing it? Did your body react well or poorly over time?

3. Did you give yourself enough time to full explore the approach?

At end the end of day, and the beginning of the day, I dont care how you run. Read that again, no one cares how you run (with the exception of  companies trying to sell you things).

I dont care what you do or do not wrap your feet in. What I care about is that you have information available to you to help you experiment and explore the boundaries of your abilities and knowledge.

We are each an experiment of one. What works for one person may not work for another. If you wish to learn to run, you must experiment with your own body, your form, your footwear, your fueling, and your training.

There are many resources that will help guide you through the process, give you ideas to experiment with, and fill in gaps in your knowledge. There is no resource that should be the final say in anything.

Run, explore, and learn along the journey. If you feel best running in sneakers, do it. If you feel best running in sandals, do it. If you feel best running in Vibrams, do it.

Do not tell others what they should be running in. Tell them why you run the way you do, and let them learn from it.

Since I have authored much of the original research regarding the bare foot in running and its advantages, I feel responsible to counter incorrect ideas regarding minimalist shoes. There is no evidence that minimalist shoes are superior to thin soled running shoes (racing flats) that preceded them. I consider them simply as a attempt by running shoes manufacturers to exploit runners through misleading marketing indicating that they resemble running barefoot – which is false. The detailed arguments can be found at my website

http://www.stevenrobbinsmd.com/

Barefoot runners should realize that the human foot is best adapted for running on naturally deposited ground. Running barefoot on man made surfaces certainly represenst some additional risk of injury, the magnitude of which is not known, but probably lower than running without shoes. Shoes are required to extend the running season in regions with severe winters, and for use on extremely low frictional resistance man made surfaces.

Be sure to check out his site for some invaluable information regarding barefoot running. Thanks Steven for the information. We are listening and appreciate all the insight you provide.