Review: Vibram FiveFinger (those toed shoes)
By Shane Whitehead, Work It Trainer
One day I was out running Town Lake and I saw a guy wearing some strange camo print footwear, then as I got closer I saw that the shoe he was wearing looked more like a thick sock with a rubber sole. Since I never saw or heard of anything like this before I went home and began my research on the internet. After searching I quickly found that the shoes I saw were called Vibram Five Fingers (VFF) and they are the best alternative to barefoot running.
The Science
Now why would you ever want to run barefoot? Isn’t it bad for my feet? Well, the idea behind barefoot running is that it actually strengthens our feet and may prevent many injuries of the feet and joints. When running barefoot you are forced to land on the ball of your foot then the heel touches down gently. This is the way your body evolved to run. When you land on the heel as shoes allow you to do, the shock is sent up your legs through your whole body which can lead to injury (shin splints anyone?). Basically modern shoes have caused us to use poor running form with long, inefficient strides.
Think of your feet as a bow (like bow and arrow), the arch is formed by bones that articulate as we move. Just like a bow has a string to keep it from going flat, we have a ligament called the plantar fascia which connects the heel to the front of the foot. With traditional shoes our arch is supported so the plantar fascia doesn’t need to do its job; therefore, it can get weak and lead to plantar fasciitis. Many doctors will give you custom orthotics to better support your arch which may weaken the plantar fascia even more!
My Review
First of all if you are even considering buying a pair of VFF go to www.vibramfivefingers.com and get as much info as you can about fitting them. There is a video on the products page about how to size them. I purchased my VFF at REI (right at 6th and Lamar). I recommend trying them on in the store so you can get the best possible fit. Next, there are different models to choose from, I have the Sprint which are open top with a strap over the foot. They also have the KSO which have a closed mesh top with a strap as well. The KSO is said to be the best fitting of all the models, they didn’t have it in my size and I was anxious to wear them so I went with the Sprint.
As soon as I got home I put them on and went for a run, needless to say I was out for about 3 minutes and my achilles tendon had enough. Needless to say I was disappointed that my run ended so quickly but it is normal so don’t worry if the same happens to you. I continued working up my distance allowing plenty of rest between runs to fully recover. My calves were extremely sore at first and my arches were a little tender as well. Also, as I was able to go on longer runs I began to get blisters at the base of my big toes. If you feel like you are getting a blister during a run stop immediately, this will allow the skin to toughen up much faster. Another way to help prevent this is picking up a pair of Injinji toe socks which you can also purchase at REI. The key is to ease into these shoes, pushing too hard too fast is not a good idea. If you run a lot, alternate between these and your normal shoes until you feel comfortable in them.
After 2 months of running I notice that my normal running pace has increased and it seems to require much less effort than before. The shoes show virtually no signs of wear which I didn’t expect since the sole is so thin. The one problem is that they tend to smell bad which I decided to soak them in soapy water for 10 minutes and air dry every couple days. Overall I am very happy with the VFF and I would recommend them to everyone. If you have any questions feel free to post it here or email me.
Stay Safe in the Heat!
In Austin we love outdoor fun. Unfortunately the summer heat can be very dangerous for some of us who enjoy getting out to stay fit. It is important to make sure you stay safe outside in the sun. Here is some basic information on heat exhaustion, what to look for and how to prevent it.
What is heat exhaustion?
Heat exhaustion is a potentially dangerous condition where the body’s core temperature gets too hot due to a combination of environmental heat, humidity and physical activity. Untreated heat exhaustion could lead to heat stroke.
What are the symptoms of heat exhaustion?
Heat exhaustion symptoms can appear suddenly during or after physical activity. The symptoms include: excessive sweating, dizziness, fainting, weak and rapid pulse, sudden fatigue, low blood pressure when standing up, muscle cramping, nausea and headache.
What should you do if you suspect heat exhaustion?
DO NOT HIDE! Make sure you are in an area where people can help you if necessary. Stop all physical activity and find a cool (preferably air conditioned) and shaded place to rest. Let those around you know you suspect you might be experiencing heat exhaustion. Drink cool water or electrolyte replacement. You should seek medical attention if your symptoms do not go away within 60 minutes or if your temperature gets above 104 degrees.
How can you prevent heat exhaustion?
Wear light clothing that is thin, loose and light-colored or specifically designed for hotter environments. Wear a hat or visor and apply plenty of sun block. Make sure you hydrate before during and after physical activity outside with cool water or an electrolyte replacement. If possible, try to remain in shaded areas when outside and acclimate to the environment before beginning rigorous exercise. Ease into exercise outdoors if you are not used to it; if you are with a trainer let your trainer know your concerns. Check any medications you may be taking that may increase your sensitivity to the sun.
What are the symptoms of a heat stroke?
A heat stroke is a serious medical condition that results from untreated heat exhaustion. Seek medical attention immediately if you experience any of the following symptoms: body temperature reaches and maintains a temperature over 104 degrees, lack of sweating and flushed skin, rapid breathing and heart beat, headache, neurological disorder (seizure, hallucination, sudden speech or coordination problems) and muscle fatigue and weakness.
Have fun getting or keeping fit this summer and STAY SAFE! Work It!
Congrats to Warrior Michael O’Malley!
Congratulations to Work It Warrior Michael O’Malley for competing in the San Diego Rock’n'Roll Marathon on June 6, 2010! Michael finished the marathon in 4 hrs and 53 mins. Way to Work It, Michael!
New Rotator Cuff Repair Surgery
A newer technique for repairing a torn rotator cuff could bring good news to those suffering from this sports-related injury. The procedure, called Net Bridge, invloves placing a net-like tape over the torn area. Visit the About sports medicine page for more.
Exercise IQ Quiz
How much do you know about exercise? Take the Discovery Health quiz (HERE) to find out how much you know (or don’t know) about exercise. Maybe you’re already an exercise fact fanatic!
Work It Hike in Bull Creek
Thank you to all who showed up to hike in Bull Creek this past weekend despite the rain the evening before. We hiked up the hill to see the hill country into downtown Austin then looped back around to see the water flowing trough the creeks thanks to the storm. We are looking forward to the next outing!
Study Shows Not All Moms-To-Be Should Eat For Two
According to a current study by Kaiser Permanente Center for Health Research not all pregnant women should be consuming more calories when pregnant. In fact, the study is following pregnant women who are overweight and obese as they diet during their pregnancy. So far the results from their research is positive, potentially changing the current recommendation that obese women should gain between 11 – 20 pounds during their pregnancy.
The study is hoping to show that overweight and obese moms-to-be can diet, maintain their weight (or gain very little) and give birth to healthy babies. There is concern of course for the development of the fetus and the children of these dieting mothers after birth. Babies who do not receive enough nutrition during pregnancy can suffer many defects including neurological damage. The doctors involved in this study say that overweight and obese pregnant women have plenty of nutrition stores to draw upon and that their bodies will utilize those stores to make sure the baby is kept healthy.
The study will take about three years to complete. If the results from this study are positive it could mean a change in the current thought on dieting during pregnancy. The hope is to reduce the complications related to obesity and pregnancy including: high blood pressure, diabetes, large babies, c-sections and birth injuries.
Read the summary from ABC News.
(Please consider this post as general information and not medical advice; always follow the advice of your physican.)
Everything is BIGGER in Texas… But Not Better
Unfortunately true in this case. According to the recent Men’s Health Magazine (May 2010) 5 of the 10 fattest cities are in Texas: #1 Corpus Christi, #3 El Paso, #4 Dallas, #7 San Antonio and #9 Houston. The study complied information in each city based on the percentage of overweight people, the percentage of people with type-2 diabetes, the percentage of people who are sedentary and the amount of junk food bought and consumed. The study does state that Texas is trying to pass legislation to have nutritional information provided at larger restaurants.
There is some good news. Austin was listed as the 5th leanest city in the study along with #1 San Francisco, #2 Burlington, #3 Washington D.C., and #4 Seattle. Let’s keep Austin lean and fit!
-Kyle Golden
Be Careful What You Drink!
Be careful what you drink, it may have more calories than you think!
by Work It Trainer, Shane Whitehead
If you are trying to lose weight and are looking for an easy way to cut excess calories you may want to look at what you are drinking. Most people tend to forget or just don’t realize how calories are in some common beverages we drink every day that can add up. Here are a few you may consume regularly.
20oz fruit smoothie = 350-600 calories
20oz soda = about 250 calories
12oz apple juice = 200 calories
12oz orange juice = 180 calories
16oz iced tea (sugar sweetened) = 140 calories
To put this in perspective, one pound of body fat is equal to 3,500 calories. That means to lose one pound you need to burn 3,500 more calories than you consume. So if you drink a 20oz regular soda daily and replace that with water, you would lose a half pound every week. It doesn’t seem like much but it requires almost no effort and to burn that one soda off you would have to run 2 miles!
Now if you thinking “well, I only drink diet soda” you may want to check out a study from the University of Texas Health Science Center. They found that diet soda, although containing few or zero calories, has been linked to weight gain. People drinking diet soda showed an increased risk of obesity compared to those drinking regular sodas. They suggest that artificial sweeteners give you that sweet taste but don’t supply the sugar, leaving your body craving sweets and potentially getting them from another source. Also diet soda contains phosphoric acid which can cause bones to weaken potentially leading to osteoporosis.
No, don’t replace diet soda with regular soda! Instead replace it with water. It’s cheaper, better for you and you don’t have to run 2 miles to burn it off! If you don’t like plain water try to add a little fresh fruit juice to it, but don’t opt for an additive that has sugar or artificial sweetener. A squeeze or lemon, lime or orange should give your plain water a little zing.
Scavenger Hunt Pics
Thank you to everyone who showed for the Second Annual Work It Urban Scavenger Hunt! Hunters searched through downtown Austin for about two hours completing tasks, answering questions and gathering items.
Congratulations to Robert Bentley and Paul Arellanes for finishing this year’s Hunt first!
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