The Barefoot Experiment

Being new to running, I’m also new to cold weather running.  I picked a heck of a season to start training in earnest.

The warmth of my bare feet and feet clad only in the thin mesh of Vibram FiveFingers has been only one of the many unknowns I’m dealing with during the transition of seasons and the dramatic dip in temperatures.  I’ve been left to read the experience of others, spend money on some gear and simply start experimenting.  What I’ve found has been quite enlightening and encouraging.

The number one remarkable realization I’ve had is that it’s very easy to stay warm while running!  I’ve ventured out in 32 degree (Fahrenheit) weather in my FiveFingers, shorts, and an Under Armour long sleeve mock turtleneck with a light wicking Nike Pro shirt over the top (simply to help me look like less of a dork – no mean feat, and only partially possible!)  I was a bit chilly at first, but after a mile I was warm as can be.

But it’s the feet that I’m really worried about this winter.  I can bundle up my top as much as I need, but how am I to stay as minimal as possible in my footwear while also preserving heat?  I’ve compiled a bit of data and I’ll share it with you here.  As it turns out, staying warm may not be such a difficult thing after all.

Some of the conditions that I’ve recently run in are:

40 Degrees.  Daytime.  Sunny.  Dry.  Barefoot
40 Degrees.  Daytime.  Wet Drizzle.  Barefoot.
35 Degrees.  Daytime.  Snow, Ice, Slush, Mush.  Vibram FiveFingers KSO
32 Degrees.  Nighttime.  Dry.  Vibram FiveFingers KSO
32 Degrees.  Nighttime.  Wet slush.  Vibram FiveFingers KSO
28 Degrees.  Nighttime.  Snow and Ice.  Vibram FiveFingers KSO
23 Degrees.  Daytime.  Dry.  Cold.  Windy.  Vibram FiveFingers KSO

LESSONS LEARNED

1. Running on a track with cold, wet, bare feet is not advised.
   I’ve run on a track precisely twice thus far (I was out of town with not many good running spots available to me).  Both times I went barefoot.  Both times the temperature was 40 degrees Fahrenheit.  The only difference was wet vs. dry.  In dry weather, running on the rough surface was no problem at all.  When the feet become wet, however, they also become supple and more prone to being torn apart.  After only a few steps I learned that it’s much more prudent to run in the grass alongside the track instead.  In both cases I ran four miles.
2. Running on ice gives immediate – and potentially painful – feedback.
   Running on ice – and this extends beyond barefoot and minimalist running – is a quick way to assess the effectiveness of your ChiRunning (or POSE!) technique.  Are you balanced?  Attaining a proper foot strike?  Properly using your legs only for support, instead of propulsion?  As Danny Dreyer mentions over on his blog, a quick little experience on ice will show you where your weaknesses are.  Thankfully I did quite well and rather enjoyed my nighttime snow and ice running experience.  That said, it’s still an extremely risky proposition!  Sure, if you have good technique and conditions are right, it’s no problem at all.  If! But let’s face it, when you’re fatigued your form goes out the window, and there’s no accounting for accidents and uncontrollable variables.  So the lesson here is – yes, running on ice is a good, challenging, form-evaluating exercise, but keep it slow, short and remain hyper-aware.
3. 32 Degrees + Water + Exposed Skin != Frostbite
   Freezing temperatures and running through water and slush are not the invitation to frostbite that I thought they would be.  I haven’t yet extended beyond about 5.5 miles at 32 degrees with slush, but after the initial shock of that first big pile of cold mush underfoot, I found that my feet evaporated the water very quickly and stayed warm throughout.  I wouldn’t recommend running in ankle deep water for extended distances at that temperature, but otherwise, I think you’ll be alright – just keep moving.
4. Hands Are The First To Chill
   At about the 35 degree mark, my hands tend to get cold when I first set out for a run.  I was so worried about this when I first experienced it that I almost turned back after only a mile – I was in shorts and my legs were fine, but my hands couldn’t handle it!  Go figure!  I pushed on a little further though and after about 1.5 miles my hands became so toasty warm that gloves were but a distant memory.  I’ve learned to forget the first mile.  Whatever happens will be behind you soon enough, and the body adapts to the task at hand quite well.
5. Cold Weather Minimalist Running Is Way More Feasible Than It Seems At First Glance
   In fact, it’s quite refreshing.  Now don’t get me wrong.  I don’t suspect that I’ll be wearing my Vibram FiveFingers when the temperatures drop to the teens or single digits.  That remains to be seen.  A quick conversation with a Vibram customer service rep revealed this advice; in regards to the Flow and Trek models (I currently wear KSO):

Both are great options for cold weather down to around the point of freezing (32 degrees Fahrenheit). The Trek offers a Kangaroo leather upper and the Flow boasts a 1.2mm neoprene upper. The slight advantage I’d give to the Trek is that it has a 4mm EVA layer to act as a buffer zone between you and the cold ground whereas the Flow only has a 2mm layer. Moreover, the Treks have 4mm aggressive outsole lugs that put a solid 8 more mm between your bare foot and the ground. You can also couple either of these with Injinji socks which are featured on our website.

This bears out what I’ve experienced myself with the KSO.  I’ve used them in a bit colder weather with no ill effect, and it may be that with a pair of the Injinji socks I could get even more extensive use out of them.  The customer rep does go on to say:

Beware, however, that FiveFingers aren’t meant to replace winter boots and I don’t recommend wearing them during snow accumulation. To that effect, I can only suggest switching footwear when the weather is inclement.

Obviously there’s some leeway here.  I’ve run just fine with snow on the ground, though not in anything that I would classify as “significant” accumulation.  This is my first active winter not spent in New England, and I must confess astonishment at the startling lack of snowfall and accumulation in North-Central Pennsylvania where I’m now spending most of my down time.  I’ve not really had the chance to run in real accumulation, though some bitter cold temperatures have sent me inside to the treadmill on at least three occasions.  I’m not terribly fond of the treadmill, but it’s better than nothing.  Given the choice to sweat or sit, I’d rather sweat.

My Cold Weather “Kit”
While I’ve ventured out the door successfully on some brisk days (down to freezing) in nothing more than VFFs, shorts and a short-sleeved shirt, I have discovered that my life is made a little more pleasant (read: no initial shock upon opening the door, despite any warming up that may happen over time) if I wear a bit more coverage.  As long as I consider the day “brisk”, I’m likely to wear the following:

TOP
Under Armour ColdGear Long-Sleeve Mock
Nike Pro Wicking Short Sleeve

BOTTOM
UA ColdGear Core Ventilated Leggings
UA Weather-Resistant Pants

FEET
Vibram FiveFingers KSO – never used Injinji socks with them.

HANDS
UA Extreme ColdGear Glove on days that approach freezing.

EARS
180s Ear Muffs on days that approach freezing, or are particularly windy.

ETC…
Baseball Cap
Sunglasses
Garmin Forerunner 405

If I get too hot, I can always take something off (gloves are the first to go, if they even come along). If I don’t have it with me though, I can’t put it on if I need it. The age old advice – layer.

I’ve been out in steady, heavy drizzles, but no pouring/driving rain. I’ve not yet covered my face with anything because, frankly, even some of the sturdy winds I’ve found myself in have not posed much of a challenge. I’ve been able to suck it up and push on. As for the other reason for covering the face – cold air being uncomfortable to breath – the cold temperatures have not yet bothered my lungs.

My conclusion thus far during my first winter of running is that running year-round outdoors is quite feasible.  The more extreme climates (such as the ones that I originally hail from) can likely be tolerated well with the addition of another layer and face coverage.  As for footwear?  I’m discovering that VFFs can be worn down to some fairly cold temperatures, the addition of Injinji socks may make a few more degrees possible, and for anything colder, well, you might want to go inside anyway!  Of course, if you’re running serious trails in the extreme cold and snow, you’d probably want to find different footwear altogether.

Bottom line – experiment and find what works for you.  If you’re into minimalist running, you might just be surprised at what’s really cold and what only sounds like it should be cold.  But play it safe – don’t do anything stupid, watch your footing, and if you start feeling uncomfortable or begin to lose sensation in your feet, for goodness sake, head back inside!

Obstacles and challenges are good for the soul. Stay safe, run well, and enjoy the variety that nature brings.

###

Similar Posts:

• How To Put On Vibram FiveFingers in Under 10 Seconds
• Vibram FiveFingers and Planet Fitness
• How A Band-Aid Can Save Your Life
• Hazards of Running
• Vibram FiveFingers Scarcity