A couple of months ago Jason Robillard approached me asking if I'd be interested in reviewing his book The Barefoot Running Book: A Practical Guide to the Art and Science of Barefoot and Minimalist Shoe Running. Being one eager to see how others can learn about barefoot running, I graciously accepted Jason's offer and a couple of weeks later a copy of his booked dropped through the letterbox. Thanks Jason.

The first thing that struck me was the size of the book, or more precisely the lack there of. The book is A5 in dimensions and has only 52 pages of reading material, excluding the exercises and appendix at the back, however the lack of size is easily made up by the wealth of information contained within. The book is broken up into 5 progressive sections: Why Barefoot Running, Pre-running, Starting to Run Barefoot, Intermediate Barefoot Running and finally Other Topics which covers things like hecklers, training and cross training.

Each section is broken into individual points explaining a concept, activity or issue, and provides a clear description of each as it guides you from the very beginning up to the point of being a relatively seasoned barefoot runner. As the whole book is written as a series of progressive points, it does make it feel a bit "jumpy" when reading it cover-to-cover. I got the feeling that it may have come from a collection of blog posts compiled into a single book. However this structure does make it an easy reference to turn to if you need to check up on something quickly so it's perfectly suited to the beginner who would otherwise spend the time trawling the web for answers.

With the structure and layout of the book out of the way, I can say Jason does a good job of introducing the complete beginner to the world of barefoot running. He starts off by correctly pointing out that barefoot and minimalist running may not be for everyone, whether that be due to medical or preferential reasons, but does mention that it's definitely worth considering, even if just as a supplement to your normal shod running. He also references several studies on the effects of modern running shoes, but doesn't go to the point of bashing the manufacturers.

Jason then takes the reader through a deliberately slow and relaxed approach to getting ready for barefoot running, relaxing (this is very important and Jason puts a lot of emphasis on this), strengthening the feet and skin, and then finally heading out for a run.

Just before the reader actually heads out for their first run, the topics of cadence, form and posture are covered and then once out running things are progressed nicely to cover efficiency, different terrains, weather and increasing speed and distance. The book then finishes off covering developing your training further and incorporating cross training for development of the rest of your body.

I do have a few criticisms with the book. First is its price: I didn't have to pay for my copy, but others may be a bit disappointed by the size of the book compared to it's price, however the book is self published so the costs will be higher.

Next is Jason's suggestion that people find the form that feels right for them. My own experience is showing that this is not the best approach. Form is important and whilst the comfortable form it easy to fall into and get used to, it may not be the best and without correction injury may ensue.

Lastly, and this isn't really a criticism, but a niggle: the cover it terrible. I wouldn't pick this book up when passing it on a shelf in the book shop. Thankfully for Jason, he's been told this already, or worked it out for himself as the next edition is coming with a much more attractive cover (see right).

In summary, The Barefoot Running Book is a good, easily referenced, introduction to barefoot running for anybody interested in taking up barefoot running, or just incorporating a bit of barefoot running into their training schedule.

And for those on the bleeding edge of technology, it's available for the Kindle in both the US AND even the UK.

Following on from my review of the VivoBarefoot Aqua shoes by Terra Plana, I've been kindly sent a pair of the much talked about VivoBarefoot Evo running shoes for review and critique and fast approaching two months after receiving them (I've been a busy boy) I'm finally getting around to documenting my experience.

The Box

If you've already got some shoes from Terra Plana (or read my previous review), the box and it's contents won't come as much of a surprise to you. As with the Aquas, the shoes come individually wrapped and beautifully presented in a box which encourages you to recycle or reuse it. For those who like to see the contents, here you go...

Initial Observations

First thing you'll notice is, unlike a lot of it's competitors, the VivoBarefoot Evos actually look like the running shoes you're used to seeing. They have a very low profile, thanks to the very thin soles, feature a normal lacing system including the two eyes at the top so you can use your favourite lacing methods and generally don't look too dissimilar to a pair of racing flats. You may also find yourself a little disappointed by the fact you don't get much in the way of padding, foam, rubber and fancy torsion or motion control systems for your £100 ($160).

The Fit

With the initial observations out of the way, it was time to try them on. I didn't have much of a sizing "experience" with these as the lady who sent me the Aquas already had my size so the Evos came pre-sized and are a good fit. The sizing of the Evos appears to be consistent with that of the Aquas, however you may want to get a size smaller if you're going to run in them without the insoles.

The fit itself is good. It's very comfortable with a relatively snug fit around the heel and midfoot and quite a spacious toebox, though not as spacious as the Aquas. I suspect this can be attributed to the fact they're trying to make these look like running shoes and a super-wide toebox like on the aquas may look a little silly.

The only "issue" I have with the fit, and it's more of an observation than an issue, is that the soles have a slight arch; the marketing calls it a "sucked out arch area". Unfortunately, this can be felt when wearing the shoes. I only notice this because I've been spending so much time completely barefoot or in the Aquas in which you can't feel this. The arch isn't supportive in anyway so it's not going anything, however it's presence may lead to rubbing on longer runs. Removing the insoles reduces the feeling, but doesn't take it away completely.

The Construction

The Evos, like the Aquas, are immaculately constructed. There are no distinguishable differences between the two shoes (bar the fact one's a left and one's a right) and no signs of sloppy or rushed construction. They are relatively light and come in at about 271g with the insoles and 243g without (this is actually an average as the left weighs 10g more than the right for some reason) and there really isn't much to them. The sole is 1mm thicker than the Aquas at 4mm throughout with absolutely no heel elevation what-so-ever. The upper consists of a highly breathable TPU cage that is so breathable in fact that you can almost see straight through it. Naturally this means the shoes are not water resistant, but then again, which running shoes are?

The sole of the shoes is a lot more rugged than the Aquas and pretty much all of the other minimalist running shoes on the market, however it does offer some additional grip in the wet and off road without too much loss of flexibility or ground feedback.

What I couldn't answer by looking at the shoes was why they weigh so much when there's so little to them?. A pair of mid-to-top of the range racing flats come in at about 100g lighter. Maybe they'll lighten as they evolve.

The Performance

And finally we get to the part you're reading this review for: how do the Evos perform when you actually run in them? Very well indeed. If you've run in racing flats, they perform just as well, if not better.

Naturally, the shoes protect your feet from the friction and coarseness of the road and that's about it. There's no motion control, no arch support, no cushioning and no fancy gimmicks designed to make your feet behave like the manufacturer thinks they should. The Evos allow your feet to behave as your feet want to behave with as little intervention from the shoe as possible.

The thin soles do a good job of softening the landing on some of the larger rocks and stones that may affect your stride when running barefoot, however they don't dampen things so much as to not give you any ground feedback at all. I'd say it's very close to what you'd get from wearing Vibrams with the Vibrams giving a slightly higher degree of feedback. That said, the slightly thicker and more rugged sole of the Evos trump the Vibrams when it comes to running on very stoney off-road paths.

As you can expect the ground feedback is affected by the insoles. I've taken the Evos out a couple of times with and without the insoles and I prefer them without the insoles, mainly because I actually noticed my feet hitting the ground slightly harder with the insoles than without; almost subliminally searching for the feedback. This wasn't anywhere near as what I'd expect my feet to do in normal shoes, but given I've been running exclusively barefoot since the beginning of February, I noticed it if I concentrated. If you're coming from running in normal shoes or racing flats, you'll appreciate the slightly extra cushioning that the insoles provide.

There is however one problem when it comes to running in the Evos: blisters.

In my first run in the Evos, I developed a smaller blister on my left heel. I thought this may have been due to not running in shoes for a while, but it seems several other people have encountered this problem in their first few runs. The incidence of the heel blisters seems to subside as the shoes wear and I didn't get any blisters on my heel on subsequent runs.

The second and most notable incidence of blisters, and this is certainly the most common issue seen, is blisters or bruising on the top of either your big toe or the toe next to it. When running, your foot naturally bends at the toes. The TPU cage here creases inwards and presses against your toes. After several miles of this, you soon start to feel it and if you continue, as I did, you may develop a bruise and possibly a blister or two.

Thankfully, Terra Plana have acknowledged both of these issues and have apparently been back to the drawing board to resolve this in later releases of the shoes. There's already talk on the haurache (note to self, I must make/get myself a pair of these) forum here of the later editions looking ever-so slightly different around the heel and inside above the toes than the earlier version. If you have one of the early versions, you may find using a bit of moleskin fabric on the heel and above the toes as detailed here will solve your problems. Hey, you could always try beg and plead with Terra Plana and see if they'll swap them.

The Summary

Based on the early model I have tested, I can summarise the pros and cons as I see them as follows:

Pros

• Superb quality build and design.
• Very thin soles throughout with no heel lift so the ground feedback is very good.
• No support anywhere.
• Wide on the forefoot so your feet and toes can splay naturally.
• They look like normal running shoes so will appeal to the more conscious runner.

Cons

• Cost. Terra Plana know they're in a bit of a unique position in a niche market and have priced accordingly. Once competition picks up, I envisage the price of the Evos may come down.
• The early revision is likely to cause blisters on the heel and on top of the toes and thus may require modification. This con is probably moot given Terra Plana appear to have addressed this issue in later versions.
• Slightly narrow in midfoot, but this is likely to just be a personal thing.
• Whilst relatively lightweight, I can't help but feel they should be lighter especially.
• You're not barefoot - I had to put this one in there

So all in all, these are fantastic minimalist shoes and definitely ones I'd recommend to anyone looking to move away from wearing traditional running shoes or any barefoot runner looking for a minimalist shoe to run in offroad or in the winter.

Looky looky, my VivoBarefoot Aqua review has been given a mention in the press section of Terraplana site. How cool is that??!!

In my quest to go completely barefoot, or as near as possible in as many environments as possible, I've had my eye on replacing all my chunky shoes with more minimalist shoes. I've had my eyes on a couple of brands, including the VivoBarefoot range from Terra Plana, but haven't really seen any in person to get an idea of what they're like. I also wasn't too keen on blindly shelling out for a pair of shoes I'd seen on the internet, have them imported from the US only to find they're hideous in person.

Well, luck was on my side as I was approached by a kind lady on behalf of Terra Plana and given the opportunity try a pair of shoes from their VivoBarefoot range. After much umming and ahhing - "Do I go for the casual looking Aquas for everyday use, or the more formal looking Dharmas for work use?" - I opted for the Aquas, in white (other colours are available), and placed my order.

The Box

A couple of days later, a great big box arrived in the post. I was only expecting a shoe-box sized box, but this was double the size. I soon found out why... there were two pairs in the box: one in the size I'd ordered (UK 10 / EU 44) and one in the next size up (UK 11 / EU 45).

For those who like to see what comes in the box, here's a picture...

Oooooo, aaaaaah For the greens out there - it's all recyclable too and actually encourages it on the back of the box...

It's at this point that I must point out that Terra Plana is probably the greenest shoe company on the planet, within their control*. Not only do they regularly re-evaluate what they can do to minimize waste and toxin use in their products, they try their hardest to make sure they use recycled materials and even make the box they sell the shoes in fully recyclable. Now how's that for green.

The Fit

Time for my fitting. I have a very "rigorous" sizing test: I put them on, and then wonder around the house or sit in front of the computer until either it hurts, or I remember I need to try the other size. First off the 10s: they fitted and were quite snug and comfy. After about an hour I remembered I was testing the sizes and switched to the 11s. What a difference. The 11s definitely felt bigger though I wasn't too sure if maybe they were a little too big. No time for deliberating; this is a scientific test, so let the shoes speak for themselves.

I soon completely forgot about the 11s on my feet. They felt very comfortable, but I wasn't going to rule the 10s out just yet. Time for a bit of side-by-side comparison: size 10 on one foot and size 11 on the other, and then switch. This final test was the clincher - definitely the 11s. As I've since read elsewhere, the VivoBarefoot shoes size a little on the small side and my experience confirms this.

The Construction

As I mentioned above, Terra Plana are devoted to making sustainable and eco-friendly shoes, and we can see this in the construction of the Aquas.

The VivoBarefoot Aquas are essentially made up of 3 parts:

• The upper: this is a combination of E-Leather - a 75-80% recycled leather and synthetic fibre combination that looks and feels like real leather - and a synthetic mesh-like fabric made from recycled polyethylene terephthalate (aka PET) panels. This combination gives an attractive, light and flexible upper.
  
  If you recognise the acronym PET, that's because it's what coke bottles are made from. It's also the stuff that is recycled to make fleeces, and now the fabric in the Aquas.
• The inner: this is made up of several parts too. The inner as a whole is soft with a little bit of cushioning around the entrance of the shoe with a sock-like inner liner that is the length of the tongue. There is also a very thin foam removable inner sole. As with the upper, the inner is made from recycled materials.
• The sole: this is an "ultra-high abrasion and puncture resistant sole" which is incredibly thin (3mm) and very flexible. Unfortunately, this part isn't made form recycled materials, but it is stitched onto the upper rather than being glued, so all is not lost on the green credentials here.

Over-all the construction is very good and well thought out. Time will tell how durable they are.

The Comfort

I've been a big fan of Merrell shoes for years - so much so I bought the same model and colour 3 times in a row. I found them incredibly comfortable and hard wearing. Sadly, these guys now pale in comparison to the VivoBarefoot Aquas: these shoes are singularly the most comfortable shoes I've ever worn.

The sock-like liner hugs the shoe onto the foot very comfortably so technically you don't need to fasten the laces to hold the shoe on, though tightening the laces does secure the shoe better.

The lack of heel, took a little getting used to at first. When I first tried on the Aquas, I'd just taken off my work shoes - a smart pair of black leather shoes - and instantly noticed the lack of a heel. It felt like the front of my foot was raised higher than the heel, but this soon faded. One significant thing I found with extended wear and time on my feet in the Aquas: I didn't experience the lower back pain I sometimes got when wearing the Merrells for extended periods of time. This could be co-incidence, but I'm inclined to believe it's the lack of heel, which in turn has resulted in an unnoticeable and slight improvement in posture as detailed in the benefits described by Terra Plana themselves.

The thin soles and thin inner-sole really allow you to feel the ground below your feet too, and whilst you don't get as much feedback as you do from Vibram Five Fingers, you still get plenty. The slight cushioning also makes heel striking, that is common with walking, a lot more comfortable and tolerable too.

The Look

I don't think everyone will like the look of the VivoBarefoot Aquas (my borther-in-law doesn't). They are quite a low profiled and wide shoe, but unlike the tyres on sports cars, society seems to think low profile (and minimalist when not slip-slops) shoes look weird. The toe box is also wider than normal shoes, and whilst it's very comfortable, some people will associate the wider toe box with lower intelligence, a lack of class and even clowns (people come up with the strangest excuses).

I personally think the Aquas look great, and I really like the white ones. I'm not concerned with what people think of my shoes, or lack there of. I'm comfortable in the knowledge that I'm doing the world of good for my body, and that's all that counts - I also had disproportionately large feet as a child so I soon learnt to ignore any comments about my feet.

The only downside I've found with the Aquas is all my jeans are now too long. I never realised just how much the heels on my Merrells were keeping my jeans off the floor, until I switched to the Aquas and found myself treading on the back of my trousers all the time. To resolve this, I'm bringing back the rolled up jeans look. Watch out: it'll be all over the catwalks before you know it

The Summary

I have to admit I am very very impressed with the VivoBarefoot Aquas. They are incredibly comfortable, light, attractive, and even in the short period of time owning them, I'm already noticing the benefits. I think the best way I can summarise wearing the Aquas is it's like wearing your slippers everywhere, but without the fear of the men in white coats coming to take you to a comfortably padded room. I used to take off my shoes the moment I walked in the door, I don't when wearing the Aquas.

These are singularly the most comfortable shoes I've ever worn, and I'll be wearing them at every appropriate opportunity that isn't already taken by wearing my Vibrams or no shoes at all.

I've deliberately not mentioned running in these. I wouldn't advocate it. The Aquas are definitely a casual shoe, and whilst you probably could run in them, I suspect you may soon find they're not the best for running. All is not lost though, Terra Plana are bringing the VivoBarefoot Evo early next year.

One final tip: if you're buying these online without trying them on first, order one size larger than you usually wear.

What do most people do when their foot starts to hurt after running? They go see their doctor and most of time they're told any number of things from they need a new pair of shoes, their form is bad, they need orthotics and maybe even that they, and all humans just aren't made to run.

That's precisely what happened to Chris McDougall and rather than take his doctors' (both of them) word for it, he set off on an epic journey to discover if man really was meant to run, especially when both doctors had just told him that he just was not meant to run (he's a big lad, like me).

The whole book evolves around the build up to a race between a random group of America's best ultra runners and the Tarahumara tribe - reputed to be the best long distance runners in the world who literally wear pieces of rubber strapped to the bottom of their feet - in the Copper Canyons of Mexico.

It's a great and inspirational read that includes a lot of very useful information worth pondering and considering, especially the notion of whether we really should be buying the latest and greatest shoes, or sticking with plain and simple one like those used before Nike invented the modern running shoe and those used by primitive tribes like the Tarahumara.

I've just finished reading this book, and whilst Amazon.com provides quite a good review of the book, I think the best way to get a feel for this book is by reading the first few paragraphs of chapter two. Thanks to Amazon's Look-inside feature you can do just that.

There's also quite an interesting Q&A with the author on the Amazon.com page if you're interested.

Oh, and you may recognise the name - Chris McDougall - he's written several articles for Runner's World on the Tarahumara along with the article I recently linked to about the perils of wearing shoes (parts of the article are actually in this book too).