Hi!

I've started running again, at a pretty slow pace and over short distances (2 miles or so) because I have been having very strong knee pains when I run more than 15 or 20 minutes in the last couple of years and I don't want to get injured.
I think that taking it slow maybe my legs can get stronger and my knees not suffer anymore.

I'm wondering about the proper form to use though. I'm using minimalist shoes (Luna sandals, invisible or five fingers) and when I run (jog) mostly my feet fall flat on the ground (on flat land). I heard things about having the toes touching first but this is not something I do naturally and it seems it would be something I would tend to do at higher speeds but not while jogging.

What's the best form to use with this type of running shoes?
Should it vary much with the incline?

Harvard study on barefoot running. Short little video, powerful message and research.

http://www.youtube.com/watch?v=7jrnj-7YKZE

Scott Jurek, maybe the best ultrarunner alive, shows how to run uphill.

http://www.youtube.com/watch?v=TB5xdxgS-dQ

In my opinion, the form doesn't change much. It's all about utilizing our physiology to it's optimal efficiency. having the whole foot land on the ground at the same time is less than optimal as it negates the spring/shock absorption of the mid foot and the achilles tendon. Especially with your knee pain, I would recommend starting on a soft surface with bare feet. Start from scratch, at least get the feeling familiar for you, of landing on the ideal spot on your feet. If you go to concrete, wear some flats.

All that said, START SLOWLY! Without ever having used your feet as they were designed to, your supporting muscles will be virtually new to use. You've likely been wearing a cast on your foot since birth. Be very gentle and they will respond, as all muscles do, to consistent training. I put myself on the couch for 4 weeks when I first heard of barefoot running and hit the streets for 5 miles the first day. I then started slowly and I can now run 10 miles barefoot, no shoes, no nothing, and feel fine; and that's on city sidewalks and streets.

Just as someone who has never done pullups can't do sets of 10. You, having never run barefoot, can't run long distances yet, but you surely will with perfect practice, perseverance, and patience.

We can play with this at Woodstock too. =)

Good advice Kevin.
When I run ultras, I run slowly! I typically wear Five Fingers.
It feels like my foot is basically landing flat, but in reality the mid-sole strikes first (just behind the ball of the foot), almost immediately followed by everything else landing. This style offers minimal impact which is suitable from running as far as possible with the least effort and the least strain on muscles and tendons.
At first I could only run very short distances in Five Fingers and certainly not on roads or concrete, but now several years later I can run up to 34 hr races in Five Fingers without any injuries. I've even run (twice) 92km on road in Five Fingers, but I had to start slow or I'd just get injured. There's no way to rush the muscle, tendon and nerve development required for barefoot running, but it's well worth the wait, for a lifetime of injury-free running.

- It's no secret that Yiannis Kouros is the best ultrarunner alive.

- The best mountain runner is arguably Kilian Jornet.

- The best trail ultrarunner is either Anton Krupicka, Timothy Olson, Ryan Sandes, Geoff Roes, Kilian Jornet, Scott Jurek, Mike Wolfe, ... well you get the point that the trail ultras are highly competitive


I've heard you'll be doing the Woodstock 50km barefoot, Kevin.

Thanks for the answers!

It's hard to actually know precisely how my feet touch the ground when I run. I feels to me that it lands flat but it could be that it's almost flat as you said Grant.

I will definitely take it slow!

That Harvard study on barefoot running report was really amazing. I got to know such prenominal facts about running which can be prove healthier for everyone.