WIXLIB

Natural Training Guide1

2

INNOVATION, QUALITY, PERFORMANCEFor more than 75 years, Vibram has been atrusted leader in performance and innovation.Our founder, Vitale Bramani, lived in Milan,Italy and developed the first rubber sole on amountaineering boot, which changed the waypeople move up, down and across the Earth.Vitale’s experience as a mountain guideand climber convinced him of the need forperformance rubber soles on footwear. Hewas leading an expedition to the summit of achallenging peak in the Northern Italian Alpswhen six members of the team perished on themountain because their footwear lacked tractionand prevented them from reaching shelter below.This tragic experience drove Bramani to createand patent an all-purpose climbing sole thatwas lightweight, durable, and flexible. Whatfollowed was a success story and the productionof millions of soles for the best shoes in theindustry. In 2006, Vibram introduced the nextgeneration of innovative performance design:one that can make us more aware of our feet andmore connected to our environment. We call ourinnovative footwear Vibram FiveFingers .3

Robert Fliri develops his firstconcept “Tatto” at University.Tatto means “sense of touch”.“I wanted to go barefoot in a protectedway – because when you can really sensethe surface under your feet, your bodyis able to do what it is designed for bynature.” This was the simple, yetpowerful, idea that inspired industrialdesigner, Robert Fliri, to create thefirst pair of Vibram FiveFingers .Mold for the first idea ofminimalist and five-toed shoe.Wearing a pair of Vibram FiveFingers is very different from wearingconventional footwear. The thin,flexible, and deconstructed sole allowsthe foot to curl and flex. The toesare separated—just like on our feet!Because of these features, every steptaken in Vibram FiveFingers is anexperience in texture, ground feedback,and awareness that can keep us betterconnected to our environment.First designsof what wouldbecome VibramFiveFingers .4

We hope this guide will helpyou discover the exhilaratingjoy of feeling barefoot anddeepen your connection withyour natural surroundings!5

Gettingto knowyour feet.6

FIRST THINGS FIRST: GETTING TOKNOW YOUR FEETWhen it comes to everyday life very few peoplestop and think about two important tools: yourfeet. There are 33 joints in each foot, hundreds ofmuscles, tendons, and ligaments in each foot and100,000-200,000 exteroceptors in the sole of eachfoot—collectively forming two of the body’s mostbeautifully efficient mechanisms. It’s about timewe get to know them!In some cases, we have become so shoe dependentthat our feet have become almost mysterious to us.Most people even criticize their feet: arches toohigh or flat, too wide, too narrow, curled toes, longtoes, short toes, etc. The powerful architectureof our feet often becomes hidden, disliked, andincredibly sensitive.LOOK: Take off your shoes andsocks. Take a good look at your feet.Become familiar with the shape andcondition of the feet. This will helpyou understand and identify thechanges that may take place as youtransition to moving and running inVibram FiveFingers .7

TOUCH: Massage is one of the best waysto stimulate the feet—and it feels good! Trythese exercises sitting down and barefoot.1.Run your fingers betweenyour toes—push back and forth,twisting your hand a little2.Use your elbow to rubthe entire base of the foot8

4.Apply gentlepressure with your thumbs,moving towards your toes3.Use your hand to push toesback & forth creating agentle stretch9

10

FEEL: Feet are excellentat collecting “information”and we believe that thefeedback we get from ourfeet make us more aware ofour environment, leading usto a better workout and ahealthier lifestyle.barefoot. Experiment on safe,controlled terrain such asgrass, carpeting, pavement,dirt, pebbles, and smoothrock—keeping your eyesopen for potential hazards orunfriendly objects.You may notice that your footstrike and stride will adjustto different surfaces whenTry walking on different surfaces. This is one of the most obviousand easiest ways to stimulate and exercise the foot. With bare feetor in Vibram FiveFingers , explore your home and its surroundings.Notice how your feet feel on smooth vs. rough surfaces and try torecognize the signals that your feet send to your brain.11

Foot Training:Strength trainingfor your feet.12

STRENGTH TRAINING PROGRAMNow that you have begun to familiarize yourself with yourfeet, you may have noticed that they are pretty weak. Maybeit’s hard to spread or control your toes? Perhaps being barefootfor an extended amount of time leaves your feet sore or tired?To begin the transition to moving or running in VibramFiveFingers , we recommend the following foot strengtheningexercises before you take your first step.13

1.Practice the exercises below at yourown pace. Your feet may feel tiredafterwards, but you should not bein pain. Ultimately, this series ofexercises should be part of yourrunning warm-up routine.1. Heel Raise2. Toe Grip3. Toe Flexing4. Toe Spread/Tap5. Exaggerated Eversion/Inversion6. Grabbing towel on the floorwith toes and pass to other foot7. Walking in Vibram FiveFingers 142.

5.3.7.6.4.Walking inVibram FiveFingers :Never underestimatethe power of justbeing barefoot or inVibram FiveFingers .Try wearing themfor a few minutesa day and increaseusage based onpersonal comfort. It isimportant to acclimateyour feet before fullytransitioning toVibram FiveFingers .15

Finding thesole thatfits you!16

SIZING FOR FIVEFINGERS Now you are ready to try on a pair ofVibram FiveFingers ! The chart belowwill assist in estimating your US size toEuropean size and finding the perfect fit.Keep in mind that everyone’s feet are uniqueand Vibram FiveFingers may vary slightlyby style. Visit the store locater on vibram.com to find your local .5—4510—4212—4612.5 /13—4713.5—4814—4915—5017

Gettingthem onyour feet.18

TRYING ON VIBRAM FIVEFINGERS 1.2.3.4.5.6.7.Walk barefoot on a carpeted floor for1 or 2 minutes to give your feet andmuscles time to adapt to the sensation.Place Vibram FiveFingers flat on thefloor, unlace, and loosen upper.Keep the heel of the shoe down asyour foot enters.Use your fingers to help guide toes intothe correct toe compartments.Check to see that you have only onetoe in each slot.Once you have all your toes in thecorrect place, pull up the heel, tightenthe lacing device and secure to fit.Walk around and test out how they feel.19

20

HOW SHOULD THEY FIT?Too large: Feet are able to move around insidethe shoe, which may cause blisters/hot spots.Too small: Toes are not able to fully extend—toes feel curled or slightly bent.Just right: Longest toe slightly touches theend of the toe pocket or rests just before theend. Ideally Vibram FiveFingers will fit justlike a glove or second skin.21

Training, fitness,running, walking,trekking, & more.22

POPULAR ACTIVITIESHiking, Casual, Walking,Yoga, Water Sports,Fitness, Running, Golf23

TRANSITIONING TIPSWe suggest a few things when you aretransitioning into minimalist shoes tomaximize your experience through training.24

Do Not Over-stride.This means landing withyour foot too far out infront of your hips. Overstriding while forefoot ormid-foot striking requiresyou to point your toe morethan necessary, which maycause stress on your feet.Try focusing on contactingthe ground with your feetbeneath you hips. This issimilar to the way one’s feetland when jump roping orwalking in place.Land Lightly.Not sure if you’re landingcorrectly? Try runningtotally barefoot on a hard,smooth surface that is freeof debris. Sensory feedbackwill quickly tell you if youare landing too hard. Tryto make as little noise aspossible when you land.Avoid Heel-striking WhileRunning Or Jumping.If you just can’t seem toget the feel for landing on yourmid-foot, try the following: Walk backwards, leaningslightly forward. Then try todo it faster, making sure thereare no obstacles in your way. Run or jog uphill. It is lesslikely to heel strike first. Jump on two feet andnotice how you land.Be patient and build gradually.It can take several months toa year to make the transitioninto Vibram FiveFingers . Ifyou are experiencing sorenessor discomfort allow your bodyto rest! Everyone’s transitioninto Vibram FiveFingers isdifferent. Listen to your body.25

Takingcare ofthe toes.26

TAKING CARE OF YOUR VIBRAM FIVEFINGERS Vibram FiveFingers are machine washable—useregular detergent and cool/cold water. Do not placeVibram FiveFingers into the dryer—air dry insteadaway from direct sunlight if possible. Try wearing apair of toe socks to help prevent odor.27

If That Doesn’t Work Soak Vibram FiveFingers in bucketof water with denture cleaning tablet.Machine wash after.28

LISTEN TO YOUR BODY.TREAD LIGHTLY.START WITH YOUR FEET.Still On The Fence?Buy a pair today and try them out for 6 weeks. If you aren’tcompletely satisfied you can send them back for a full refund.*Applies only with participating US retailersTo learn more check out our website: vibram.com or visityour local retailer.29

VIBRAM.COMIF YOU ARE WEARING FIVEFINGERS FOR THE FIRST TIME, WE SUGGEST A GRADUALTRANSITION BASED ON YOUR PERSONAL LEVEL OF COMFORT AND FITNESS, AS YOU MAYBE USING DIFFERENT MUSCLES IN THE FEET AND LOWER LEGS. GRADUALLY INCREASEUSAGE ONLY AS YOU ADAPT. THIS TRANSITION PERIOD CAN BE DIFFERENT FOR EACHINDIVIDUAL. IT IS ADVISABLE TO CHECK WITH A PHYSICIAN PRIOR TO INITIATING IN ANYPHYSICAL ACTIVITY. FOR MORE INFORMATION PLEASE VISIT WWW.VIBRAM.COMVIBRAM AND VIBRAM FIVEFINGERS ARE TRADEMARKS OF VIBRAM S.P.A. 201230VIBRAM S.P.A. ALL RIGHTS RESERVED.

31

STRENGTH TRAINING PROGRAM Now that you have begun to familiarize yourself with your . . Fitness, Running, Golf. 24 TRANSITIONING TIPS We suggest a few things when you are . transitioning into minimalist shoes to maximize your experience through training. 25 Avoid Heel-striking While Running Or Jumping. If you just can't seem to .