Beginners Guide To Five Fingers

the birthdayshoes.
com [beginners guide] to
Vibram FiveFingers
a free e-book from birthdayshoes.com the unofficial fan site for VFFs birthdayshoes
by Justin Owings
[beginners guide]
this beginners guide is intended to provide an overview of VFFs and help assist to VFFs
beginners with deciding which pair of VFFs is right for them. The contents of this
book are:
what are fivefingers? An overview.
which style should I get?
how do I determine my size?
where can I get them?
okay, Ive got them: now what?
additional resources
Disclaimer: This guide is intended for infotainment purposes only. BirthdayShoes.com is not owned,
operated, or otherwise affiliated with Vibram or the FiveFingers brand. The advice in this guide is not
intended to be construed as medical advice. As always, youre ultimately responsible for your own actions!
What are they? An overview.
The Basics:
Vibram FiveFingers, or VFFs for short (and
also known as simply Vibrams), are little birthdayshoes
more than five-toed foot gloves for your [beginners guide]
feet. VFFs have a thin rubber sole making
VFFs floppy and lacking a rigid structure.
to VFFs
Marketed as the barefoot alternative,
FiveFingers let your feet be feet. They
provide no arch support and effectively no
cushioning. Variations in the ground can
be felt through their thin rubber soles,
encouraging the wearer to tread lightly.
Background:
VFFs are made by an Italian-based rubber sole company called Vibram and take
their unusual name from the fact that the Italian word for toes is the same as the
word for fingers. Thus, in Italian FiveFingers are FiveToes!
2 2010 by birthdayshoes.com
What are they? An overview (cont.)
Background (continued):
VFFs were originally invented by Robert Fliri and were first marketed as boat shoes
back in early 2006 by Vibram (Vibram is pronounced Vee brum). As awareness of birthdayshoes
VFFs grew, they began being used by barefoot runners such as Barefoot Ted [beginners guide]
McDonald (barefootted.com), who wore them to run the Boston Marathon in April to VFFs
2006.
Since then TIME Magazine named VFFs one of the Best Inventions of 2007. The 2009
release of Christopher McDougalls best-selling book Born to Run also prominently
featured both the barefoot running movement and VFFs via Barefoot Ted.
Furthermore, research by Dan Lieberman, Professor of Human Evolutionary Biology at
Harvard University, was released in early 2010 that raises new questions regarding
whether or not the prevailing sports shoe design, featuring an elevated heel and thickly
cushioned soles, does much if anything to reduce impact or prevent injury. In fact,
Liebermans research suggests that modern shoes may force us to heel strike rather
than forefoot strike as we would when barefoot, and this shift results in greater
impact to the runner (see link to Lieberman research on the additional resources page).
You can read more about the history of Vibram Five Fingers here.
Barefoot or VFF running is important enough for a bit further discussion.
The human foot is a masterpiece of
engineering and a work of art. birthdayshoes
[beginners guide]
- Leonardo da Vinci to VFFs
A bit on feet and the barefoot running or minimalist
footwear movement:
A growing number of runners are giving up on modern running
shoes in favor of either running completely barefoot or in
minimalist footwear such as FiveFingers.
In addition to skepticism regarding the benefits associated with
more thickly-cushioned running shoes, many are asserting that
the human foot was molded by evolution over countless
millennia to allow for walking, sprinting, and running over varied
terrain completely barefoot and without injury. Assuming this is
true, then human beings are perfectly capable of being
incredibly active while being barefoot or close-to-barefoot as
with VFFs.
A bit on feet and the barefoot running or minimalist footwear
movement (continued):
Many runners whove wrestled with chronic injuries have made the
switch from running in their cushioned sports shoes to running
barefoot or in VFFs and seen their injuries reduced or eliminated birthdayshoes
(Read Daves story, for example). Indeed, it seems modern running [beginners guide]
shoes force us to heel-strike rather than forefoot-strike. Natural to VFFs
running is pain-free (Something we innately knew this as kids!).
VFFs have been revolutionizing the footwear industry by taking the
prevailing footwear paradigm and turning it on its head: rather than
more padding, more stability control, and springier heels, in the
case of our feet, the adage holds true: less is more. Our feet perform
best in their natural form: barefoot.
Since they have only a thin layer of rubber for a sole, independent
toe pockets, which allow your toes to splay and grasp the ground,
and lack a rigid structure (So your foot can bend and flex as if it
were barefoot), Five Fingers mimic the barefoot condition with
just a bit of protection.
Vibram Five Fingers let your feet do what they were designed to do.
VFFs free your feet!
Which style should I get?
It depends. First, you should realize that there are now seven different models of
VFFs out in the U.S., three of which are gender-specific (Ill touch more on what this
means in the sizing section). Two additional models are out in Europe, and another
model or two (and the expansion of one line to include womens sizes) are slated to birthdayshoes
arrive in the coming months. Even still, more models are coming out all the time. If [beginners guide]
youre starting to lose track, then take solace: for your first pair of VFFs, there are to VFFs
really only three models worth considering, the Sprint, Classic, and KSO:
Which style should I get? (cont.)
The FiveFingers Classic: The VFF Classic is
an open-topped model that has an elastic band that
runs the rim of the top and can be cinched behind
a heel tab.
birthdayshoes
The Classic is the most basic VFF model available, [beginners guide]
and it is also the cheapest retailing at $75. The
to VFFs
open-topped design makes it also the easiest to put
your foot into. This ease of entry and open-aired
feel makes the Classic the everyday champion of the FiveFingers line-up. Its the
flip-flop of VFFs. Even still, it can be used for many types of active wear.
Pros: Ease of entry, comfort, and price point make the Classic a solid candidate
for first VFF. The Classic is great for everyday wear not unlike your favorite pair of
sandals. That said, the Classic is both comfortable and capable of use for running,
weight lifting, and random, spontaneous activities (like climbing a random tree!).
Cons: You must cinch the elastic band to lock on the Classic for active wear (e.g.
sprinting, running) which can be uncomfortable under sustained use. For casual
wear, no tightening is necessary making Classics quite comfy though there may be
a small break-in period (Push through it!). Though the Classic can be used for
jerky activities, the open-topped design will make the heel more likely to pop off.
RECOMMENDATION: Get the Classic if you want a VFF for everyday use and the
occasional active use. From a total time-spent wearing perspective, I wear my
Classics more than any other model (See why Classics are my favorite FiveFingers
here. Also, see the Definitive Guide to Classic Vibram Five Fingers). birthdayshoes
[beginners guide]
to VFFs
Above are things people are doing in VFF Classics. Click any image to read more.
The FiveFingers KSO: The VFF KSO, which is
an acronym for Keep Stuff Out, is the best-selling
VFF available. The KSO is covered on top with thin
mesh and uses a Velcro hook-and-loop strap to lock birthdayshoes
the KSO onto your foot. [beginners guide]
The KSO can take anything you throw at it: sprints to VFFs
or water wear, running marathons, hiking, or
climbing a random tree, the KSO does it all.
Pros: Covered upper keeps debris out of the VFF while also lending the KSO a
more normal aesthetic. Lock-on velcro strapping method keeps the KSO on your
foot no matter what the application. KSO provides an attached feeling like the
Sprint but is easier to fit and generally more comfortable. Finally, for whatever
reason, VFF fans tend to wear socks with the KSOs more than with the other two
models (though socks are not necessary for any model and most prefer sock-less).
Cons: Covered top can make the KSO a bit more difficult to put on. KSO has 2mm
of EVA (foam) which will reduce barefoot feel but offer a tiny bit more padding
compared to Classic or Sprint. The KSO retails at $85, making it the most expensive
of the general-purpose VFFs. Also, due to the closed top design, individuals with
high-insteps may find the KSOs harder to fit on the top of the foot.
RECOMMENDATION: Get the KSO if you want the VFF that does it all and dont
mind the extra fabric on top or the additional effort of putting them on. You can read
my full review of the Five Fingers KSO here. You can see my definitive guide for the
KSO here (including 70+ user experiences with photos).
birthdayshoes
[beginners guide]
to VFFs
Above are things people are doing in VFF KSOs. Click any image to read more.
The FiveFingers Sprint: The VFF Sprint is an
open-topped model that has three Velcro straps: one
over the top of your instep, and two on either side of
your heel. birthdayshoes
Of the three general-purpose models, thanks to the [beginners guide]
ample use of straps, the Sprint is simultaneously the to VFFs
hardest to fit just right and also the most locked
on once you get the straps properly dialed in.
Pros: With such a locked on feel, the Sprint is great for not only sprinting, but also
any intense activity. It can be used in activities involving moving water, general
running, and for just about any form of play you can imagine. Also, the Sprint retails
at $80, so if you want an active-wear VFF, you can get the Sprint for five bucks
cheaper than the KSO. Even better, the Sprint lacks the 2mm of EVA foam between
the Vibram sole and the insole that the KSO has, giving it the same ground feel as
with the Classic but with a more functional, locked-on feel. The Sprint can also be
worn with the straps loose to maximize comfort for casual wear (no dialing in
necessary).
Cons: It can take a lot of of wrangling to get the Sprint fit dialed in properly. Also,
the heel can sometimes be irritating. Also, the open-top can invite in dust, sand, and
debris.
RECOMMENDATION: Get the Sprint if youre willing to work with the straps to get
the right fit and/or want an open-top active-use VFF with a bit more ground feel
thats also five bucks cheaper than the KSO!
birthdayshoes
[beginners guide]
to VFFs
Above are things people are doing in VFF Sprints. Click any image to read more.
Which style should I get? (concluded)
I know what youre thinking: but what about the other models?
For sake of completeness (and so you are in the know), other VFFs available are the
ultra-minimalist, indoor-only Moc and Performa, the neoprene-upper Flow (great for
winter running or watersports), and the trail-specific, kangaroo leather-upper Five birthdayshoes
Fingers KSO Trek. Additionally, a running-specific VFF is coming out in Spring 2010 [beginners guide]
called the Five Fingers Bikila. If you want to learn more about these models, just take to VFFs
a spin around birthdayshoes.com. The reason I do not recommend consideration of
any of these models for your first pair of VFFs is:
Expense. The cheapest of these models is the Flow, which retails at $90 (U.S. prices).
The Moc and Performa retail at $110 and the KSO Trek at $125. The Bikila is expected to
retail at $100.
Function / Application. Though each of these models can be a great choice, they all
serve more specific needs. The Flows neoprene upper makes it fit for cold temperatures or
water use but will make your foot sweat. The Moc and Performa are indoor-only, catering to
martial arts, yoga, or Pilates enthusiasts. The KSO Trek has a more aggressive sole, which
means it loses some of the barefoot-feel. The Bikila also has a higher-tech sole that is
intended for use running. Basically, each of these models is more niche-specific, great in
their own right, but probably not worth it for your first pair.
My advice: get started with a pair of Classics, Sprints, or KSOs, and then pick
up the more specific models later. Most VFFers end up having a few pairs!
How do I determine my size?
Figuring out your size in FiveFingers is perhaps the most difficult part of the buying
experience; however, perseverance pays off!
VFF sizes do not correspond to standard or European shoe size at any
predictable conversion ratio! Rather, VFF size requires taking a measurement of birthdayshoes
your foot from heel to longest toe (usually big toe, but sometimes your second toe) for [beginners guide]
both feet and then matching that length to both the model and gender on Vibrams to VFFs
chart (see the next page).
Even though your best bet for figuring out size requires finding a retailer and trying on
VFFs until you find the pair that fits, it can be helpful to have a starting point and to
familiarize yourself with the sizing system in advance (shoe store employees arent
always in the know on how to size VFFs).
Its easy enough to figure out your size by following Vibram's measurement instructions
(measured in inches):
1. Stand with your heels flush against a flat vertical wall.
2. Slide a ruler under each foot and measure the distance from the wall to the tip of the longest
toe.
3. Take the longer of the two foot measurements.
4. If the foot length varies more than 1/6 in. it will be difficult to get a precise fit for both feet.
5. If your second toe is more than 1/6 in. longer than your big toe it may be difficult to get a
precise fit.
How do I determine my size? (cont.)
birthdayshoes
[beginners guide]
to VFFs
Source: Sizing chart as seen at VibramFiveFingers.com
Below are some tips on sizing and fit:
Your toes should not be ramming up against the ends of the toe pockets.
They should be right behind the end of the toe pocket. This mainly applies to your
big toes as smaller toes may have excess room in the toe pockets (this is okay!).
Different models will feel different on your feet. Also, some have noted birthdayshoes
different color combinations within the same model (particularly with KSOs) fit [beginners guide]
differently. This can cause problems if you have high insteps (the instep is the top part to VFFs
of your foot).
KSOs size down one from Classics and Sprints.
Sizes are different across genders for the same or similar foot length!
Men can wear womens VFFs and vice versa, but womens tend to be a bit more
narrow.
Foot width is not a problem! VFFs can stretch to accommodate most foot widths.
Generally you do not need to size up for socks!
If youre in between sizes, you are likely better off sizing up.
When in doubt, try them on in person!
For a more detailed sizing guide, consult the BirthdayShoes wiki!
Where can I get them?
Vibram Five Fingers are in such demand that it can be quite difficult to find your
preferred model and size in stock. That said, generally, there are two ways to buy
VFFs:
birthdayshoes
1. Buy local You can search for a local retailer who carries VFFs by checking [beginners guide]
Vibrams store locator. to VFFs
2. Buy online find an online retailer via the BirthdayShoes virtual
storefront. BirthdayShoes doesnt sell VFFs, but the virtual storefront serves as a
launch pad for finding reputable online retailers, comparison shopping offers
like free shipping, and reading customer feedback on online retailers of VFFs.
Check it out.
3. Watch out for fakes! They are out there masquerading as the real deal!
If you buy online, consider ordering the two closest sizes based on your measurements
and returning the pair that doesnt fit. Just be sure to check first to make sure the
online retailer from whom you buy accepts returns (and know going into it that youre
going to lose money on shipping). This is actually how I got my first pair of Classics.
Okay Ive got them: Now what?
Start wearing them to do things youd normally do in regular shoes.
Be patient. Youve been wearing heavily cushioned and or high-heeled shoes for so
long that your feet, legs, and ankles have atrophied: just like if youd been wearing a
cast. It takes a lot longer than you think to acclimate to being actively
barefoot! So as you wear them, listen to your body. If you are sore, allow your birthdayshoes
muscles to adjust and recover. [beginners guide]
Pay attention. This advice is two-fold. One, youre going to be feeling whatever it to VFFs
is you step on. If you step on a pebble, youll notice it. If you step on soft grass, youll
feel its plushness. So be sure to watch your step! Two, pay attention to your body.
When walking, are you heel-striking? Does it hurt? Consider taking shorter strides and
either land evenly or forefoot-strike.
Again, take it slow! Remember: youre trying to prevent injuries by freeing your
feet. It takes time to rehabilitate to barefoot walking. Take comfort knowing that you
first learned to move as a kid barefoot.
Be careful when you jump. If youre accustomed to bounding about in cushioned
shoes, then note that you cant just land on your heels like you are used to. Youve got
to break your fall by using the suspension system in your foot, ankle, knees, and hips,
all in conjunction.
Have fun! Enjoy the freedom of comfy feet and the ability to run and play
effectively barefoot!
Now what? Running in VFFs.
If youre a runner, then theres special advice you should keep in mind.
These are just beginners tips. See the resources page for external help!
Forefoot strike! Land on the ball of your foot and not on your heel. This is easy
enough as heel-striking in VFFs hurts. Also, land with knee bent! This will help shorten
your stride. birthdayshoes
[beginners guide]
You need a faster cadence. Some put it on the order of 180 strides a minute. I
find saying in my head one one thousand, two one thousand, in my head helps me to VFFs
find the right cadence where each step matches to a syllable.
Take it slow. This cant be emphasized enough! Be patient with your body.
Your shod mileage will not translate 1:1 into VFF mileage. Be aware that it
should take you weeks to months to get your VFF running mileage up to where it was
when shod.
When in doubt, take off your VFFs. Yes, even though Five Fingers give you a
barefoot feel, the ultimate guide to correcting your running form are your totally naked
feet.
Which means, be light on your feet. Go for a barefoot walk on asphalt and youll
notice how gingerly you step. The same soft landing approach extends to your VFF
running. You want to land as softly as you can. Do not pound the ground!
Relax. You want your joints to compress for a smooth landing dont be stiff!
Additional Resources.
BirthdayShoes.com | store | wiki | forums | search covering everything about VFFs
and a great deal regarding the growing minimalist footwear and barefoot movement.
At bdayshoes youll find plenty of VFF user stories, reviews, and news on upcoming
VFF models. You can find a full list of photo stories from real VFFers here. If youre a
birthdayshoes
review junkie, heres a comprehensive listing of all VFF reviews round the web.
[beginners guide]
Vibrams website is great for the basic product information as well as a FAQ, warranty,
and detailed model specifications. to VFFs
Check out these How to Run posts for introductions by running experts!
Daniel Liebermans Harvard web page on barefoot running or in minimalist shoes an

epic resource on Liebermans research into impact forces under different gaits. Also
includes training tips and advice on running barefoot or in minimalist shoes. Also see
these basic running tips from assorted barefoot running gurus (like Barefoot Ken Bob).
Interested in Christopher McDougalls Born to Run, the book that has started a revival
in the running world? Read my review! I also interviewed McDougall.
Read the article You Walk Wrong from NY Magazine that got a lot of people into the
movement. Also see this running list of press and articles on barefooting etc.
Finally, let me tell you how you can stay on top of all things
Five Fingers.
Finally: Staying on top of things!
Subscribe! Subscribe to birthdayshoes to
receive regular updates like stories and photos from
VFF users around the world, breaking news on
upcoming VFF models and new color combinations, birthdayshoes
VFF mods, FAQs, reviews, and how-tos! [beginners guide]
Subscription is free! to VFFs
BirthdayShoes.com
Grabbed this PDF from a friend? Make sure you
have the most updated version by simply re- tweet this guide!
downloading the guide here. This link will always
point to the most updated version.
Questions or feedback on the guide? Contact me
or hit me up on twitter @bdayshoes!
Get a 5-
If you have benefited from this guide, support foot fan
BirthdayShoes by sharing it on your blog, sticker!
facebook, or email! (Also, grab a fan sticker)
Happy VFFing!

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Source: Sizing chart as seen at VibramFiveFingers.com

Daniel Liebermans Harvard web page on barefoot running or in minimalist shoes an

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