the birthdayshoes.

com [beginners guide] to

Vibram FiveFingers
a free e-book from birthdayshoes.com the unofficial fan site for VFFs
by Justin Owings

this beginners guide is intended to provide an overview of VFFs and help assist 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 more than five-toed foot gloves for your feet. VFFs have a thin rubber sole making VFFs floppy and lacking a rigid structure. 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!

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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 VFFs grew, they began being used by barefoot runners such as Barefoot Ted McDonald (barefootted.com), who wore them to run the Boston Marathon in April 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.
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What are they? An overview (cont.)

The human foot is a masterpiece of engineering and a work of art. - Leonardo da Vinci
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.
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What are they? An overview (cont.)

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 (Read Daves story, for example). Indeed, it seems modern running shoes force us to heel-strike rather than forefoot-strike. Natural 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!
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Which style should I get?

It depends. First, you should realize that there are now ten 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 three are slated to arrive in the coming months (Latest news on models here!). If youre starting to lose track, then take solace: for your first pair of VFFs, there are really only three models worth considering, the Sprint, Classic, and KSO:

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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. The Classic is the most basic VFF model available, and it is also the cheapest retailing at $75. The 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.
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Which style should I get? (cont.)

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 (More on the Classic model here!).

Above are things people are doing in VFF Classics. Click any image to read more.
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Which style should I get? (cont.)

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 the KSO onto your foot. The KSO can take anything you throw at it: sprints 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.
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Which style should I get? (cont.)

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 more on the KSO here (reviews, mods, more!).

Above are things people are doing in VFF KSOs. Click any image to read more.
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Which style should I get? (cont.)

open-topped model that has three Velcro straps: one over the top of your instep, and two on either side of your heel. Of the three general-purpose models, thanks to the ample use of straps, the Sprint is simultaneously the 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.
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The FiveFingers Sprint: The VFF Sprint is an

Which style should I get? (cont.)

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! Read more on the Sprint here.

Above are things people are doing in VFF Sprints. Click any image to read more.
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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, and the trail-specific, kangaroo leather-upper Five Fingers KSO Trek or the Fall 2010 Trek Sport. A running-specific version called the Five Fingers Bikila is also making waves in the community. If you want to learn more about these models, just take a spin around birthdayshoes.com. The reason I do not recommend consideration of any of these models for your first pair of VFFs is:
(U.S. prices). The Moc and Performa retail at $110 and the KSO Trek at $125. The Bikila and Trek Sport retail at $100.

Expense. The cheapest of these niche-specific models is the Flow, which retails at $90

serve more specific needs. Granted, if you are buying Vibram Five Fingers specifically to run, you might give consideration to the Bikila, but you can cut your teeth on natural running just fine in a pair of KSOs, Classics, or Sprints! The Moc and Performa are indoor-only, catering to martial arts, yoga, or Pilates enthusiasts. Also, the Bikila, KSO Trek and Trek Sport have a thicker sole, which means youll lose some barefoot-sensation as compared to other models.

Function / Application. Though each of these models can be a great choice, they all

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!
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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 your foot from heel to longest toe (usually big toe, but sometimes your second toe) for both feet and then matching that length to both the model and gender on Vibrams 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. 2. 3. 4. 5. Stand with your heels flush against a flat vertical wall. Slide a ruler under each foot and measure the distance from the wall to the tip of the longest toe. Take the longer of the two foot measurements. If the foot length varies more than 1/6 in. it will be difficult to get a precise fit for both feet. If your second toe is more than 1/6 in. longer than your big toe it may be difficult to get a precise fit.
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How do I determine my size? (cont.)

Source: Sizing chart as seen at VibramFiveFingers.com

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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 different color combinations within the same model (particularly with KSOs) fit differently. This can cause problems if you have high insteps (the instep is the top part 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 OR order your two closest sizes online and return the size that doesnt fit (This is what I did on my first pair back in 2008).
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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: 1. Buy local You can search for a local retailer who carries VFFs by checking Vibrams store locator. If you cant go local or local doesnt haveem in stock 2. Buy online At Birthday Shoes weve got a list of the biggest online retailers of Vibram Five Fingers, as well as details on their typical purchase policies like free shipping. Go to the store! 3. Watch out for fakes! A rash of counterfeit VFFs (knock-off, off-quality merchandise sold from China) have hit the market in the past few months! If you Google [Vibram Five Fingers], greater than 60% of the results will be fake online retailers! If youd rather not deal with these fraudsters, avoid them entirely by sticking to 1. or 2. above. 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.
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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! If you are sore, allow your muscles to adjust and recover. Pay attention. This advice is two-fold. One, youre going to be feeling whatever it is you step on. If you step on a pebble, youll notice it. If you step on soft grass, youll feel its plushness. Two, pay attention to your body. When walking, are you heelstriking? Does it hurt? Consider taking shorter strides. Rediscover what feels comfortable. 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!
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Now what? Running in VFFs.

If youre a runner, then theres special advice you should keep in mind. These are just beginners tips. 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 knees bent! This will help shorten your stride. 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 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. Go for a barefoot walk on asphalt and youll notice how gingerly you step. The same soft landing approach extends to your 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! Find a full write-up on transitioning to Vibram Five Fingers running here.
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Additional Resources.
BirthdayShoes.com | forums | store 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. Delve into running in Vibram Five Fingers here. 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. 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 here. There are a lot of guides and resources at Birthday Shoes. Checkem out here.

Finally, let me tell you how you can stay on top of all things Five Fingers.

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Finally: Stay on top of things VFF!

Subscribe by email to receive regular updates like stories and photos from Vibram users around the world, breaking news on upcoming models and new color combinations, plus mods, FAQs, reviews, and how-tos! Subscription is free! You can also sign up for inventory alerts and be notified when Vibrams are restocked! Grabbed this PDF from a friend? Make sure you have the most updated version by simply redownloading 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! If you have benefited from this guide, support BirthdayShoes by sharing it on your blog, facebook, or email! (Also, grab a fan sticker) Happy VFFing!
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