FiveFingers in the Jungle Marathon Amazon

October 29, 2013 by · 2 Comments
Filed under: Foot Care, Footwear, Sports 

This blog post is a summary of Stefanie Bacon’s experience with Vibram FiveFinger Lontra’s in the Jungle Marathon Amazon. The first image shows Stefanie in one of the water crossings. She did the four-day 122km race and was the second place female. When I noticed she was running in FiveFingers, I asked if she could write a short review of the shoes. Here’s her report followed by information on the Lontras.

Stefanie in the Jungle Marathon Amazon

Stefanie in the Jungle Marathon Amazon

I have been running in my Vibram FiveFingers for over 2 years now. I am very careful choosing which ones to run in, depending of the terrain. When I decided to run the Jungle Marathon Amazon, I decided to research which ones would be best as I knew I was going to encounter water crossings, soft sandy beaches, mud swamps, forests, creepy crawlies on my ankles etc. So I knew they had to be somewhat more resistant then the ones I use to run on normal roads and sand tracks. I went for the Lontra, which have the thickest sole, and extra protection over the toes, and are higher on the ankles (to avoid sand coming into them so easily).

Stefanie's FiveFinger Lontras

Stefanie’s FiveFinger Lontras

The second photo shows Stefaine’s Lontras.

For a race like Jungle Marathon I really found my FiveFingers Lontra’s to be an advantage, especially at water crossings and soft sand. It was way easier because you can swim in them without feeling any kind of weight on your feet, and when running in soft sand, no sand came into them and my feet felt really light. Like with any other shoes you need to really be careful with cut off trees, to not step on one of them, but I must say the Lontra’s made me feel confident, as they are way more resistant then any other Five Fingers. One thing I did realize, is when I did the water crossings, as the fabric they are made of is meant to be water resistant the water didn’t escape the shoe so quickly like other Vibrams I have which are made of neoprene, but this didn’t make my feet suffer in any way.

Stefanie's Taped Toes

Stefanie’s Taped Toes

The only problem I had (which I only realized on the third day what was causing that problem) were my big toe nail and my pinky toe nail, I felt some pressure on them and couldn’t understand why, after a lot of thinking I realized that it was my socks, when using five fingers you need to make sure that your toes fit perfectly into the sock (I highly recommend to use Injinji, I was wearing the Nike ones and those where not good for my toes). The image here shows her toes taped with StrengthTape Kinesio tape.

I don’t recommend anyone who is starting to use Vibram FiveFingers to do a race like this in them; it is essential to have a lot of experience, and test different styles on different terrains. 

Vibram FiveFinger Lontras

Here are the links to Vibram’s website for the Lontra shoes: Vibram’s FiveFinger Lontras and Women’s Vibram Lontra.

Vibram FiveFinger Lontras

Vibram FiveFinger Lontras

Vibram Men’s Lontras are shown in the next photos. You can see in the first image how high they ride up the ankle and the strapping system. The next photo shows the more aggressive than normal tread.

Here’s Vibram’s website description: The all-new Lontra makes cold weather running in minimalist footwear a breeze. A multi-layer laminate upper with fully taped seams provides insulation and water resistance. The micro-pile fleece liner is soft against the skin while helping wick perspiration away from the foot. Other features include a neoprene heel cuff to keep out snow and debris, and a reinforced hook-and-loop closure for a snug and secure fit. Run safely at night with reflective surfaces for enhanced visibility. The 4mm EVA midsole provides insulation from frozen surfaces, and the TC-1 Dura outsole provides traction, durability and superior plating protection.

The Agressive Lontra Outersole

The Agressive Lontra Outersole

Stefanie made a good choice in the Lontra’s for her Jungle Marathon Amazon race. The shoes hardly showed any wear after her race. I could see these shoes working for similar events and trail runs. Considering the other shoes I saw runner’s wearing at the Jungle marathon, the Lontras performed well, did not fall apart, and did not become waterlogged. For an event where water, sand and mud, and streams or swamps are on the route, these shoes are worth a look.

For the record, the Jungle Marathon Amazon also had a marathon one-day race and the main event, a seven day 254km race.

Moisture on Your Feet – Moist, Very Wet or Very Dry

September 22, 2013 by · 1 Comment
Filed under: blister care, Foot Care, Health, Sports, Travel 

Back in May I posted an article about Training With Wet Feet. My being invited to work on the medical team at the Jungle Marathons in Vietnam and the Amazon prompted the article. While the Vietnam race had to be cancelled, the Amazon race is happening – in a bit over two weeks.

As I wrote in that article, it was long felt the best way to manage your feet was to keep them as dry as possible. This was more and more evident as Denise Jones and I worked the Badwater Ultramarathon in the heat of Death Valley each July. Runners who kept their feet dry typically finished better than those who had wet feet. This was also based on our experiences at Western States and other events.

Then came the invite to help at the Jungle Marathons.

The Jungle Marathons are run by Race Director Shirley Thompson and the Medical Team Manager is Vicky Kypta. They found their runners had a better race when they trained with wet feet. As part of their instructions to their race participants, they stress the importance of training with wet feet.

The reason for this is the Jungle Marathons are wet. Very wet is typical in the jungle. Whether through rivers or streams, the Amazon is full of water.

When I am helping runners at the race in early October, I will be closely monitoring the condition of their feet. I expect runners will use lubricants and other products to control the moisture, or powder, socks, well-draining shoes, and maybe a few home-grown tricks.

Over the past few months, I have shared some of the findings by Rebecca Rushton, a podiatrist from Australia. In her Blister Prevention Report, she talks about managing moisture control. She supports her report with studies from medical and other professional journals. What she found through the studies is that you could reduce the incidence of blisters by keeping the skin either very dry or very wet.

Rebecca writes that, “… the very high or very low skin moisture strategies aim to reduce the coefficient of friction value between the sock and the skin to below blister-causing levels.”

The Coefficient of Friction

The coefficient of friction (COF) is the number that represents the slipperiness or stickiness between two surfaces. According to studies, this number is generally below 1.0. Inside the shoe, the COF between the foot’s skin, and the sock and insole can range from 0.5 and 0.9. Compare this to the COF between a sock and a polished floor – about 0.2.

In Rushton’s report, she illustrates this with an example of a runner whose feet sweat a lot. His socks become damp, creating a moist condition. The COF in this case might be 0.7. By moving away from a moist condition to either very dry or very wet, the runner might reduce the COF to 0.5. If the runner’s blister-causing threshold is 0.6, getting to 0.5 will reduce his chances of blistering. Reducing the COF between your skin and socks/insole combination is important to having healthy feet.

Moist Skin

Moist skin produces higher friction than very dry or very wet skin. Whether skin is dry and becomes moist through sweat or through a water moisture source, or is very wet and becomes moist through heat or simply drying out, when it hits this middle stage, it becomes more susceptible to blistering.

Very Dry Skin

Drying the skin can be done with powders, antiperspirants or other drying agents, used by themselves or in conjunction with moisture control socks. Keeping the skin very dry is tough because our feet sweat naturally. Humid or hot conditions can also make it hard to keep the skin dry. Dumping water over your head to cool yourself can result in water running down your legs into your shoes – defeating your efforts to keep your feet dry. Airing your feet with shoes and socks off can help. If you use powders, make sure it is high quality and does not cake, which can be an irritant. When counting on any of these methods to keep your skin dry, you mush also have shoes that allow moisture to escape. That may include shoes with mesh uppers and drain holes in the arches and heels.

Very Wet Skin

Increasing skin moisture leads to very wet, lubricated skin that reduces the skin’s coefficient of friction. This can be through the use of a lubricant and or by simply having wet feet. The thing to remember is that over time, 1-3 hours, friction will increase as the lubricant is absorbed into the socks – so ongoing application is required.

Amazon Wet Foot

Amazon Wet Foot

Remember too what happens to your skin when you spend too much time in the water. It becomes weaker and less able to resist trauma on wrinkly skin. In extreme cases, the skin can fold over on itself and split. Severe maceration can be painful and athletes say it feel like a giant blister on the bottom of their feet.

In the Amazon Jungle Marathon, the trick will be to dry the feet at the end of each day’s stage. Because the feet will be wet during much of each day’s stage, the runners will have to find the balance between very dry and very wet, avoiding moist as much as possible.

Here’s some advice from my previous post about training with wet feet.

As said earlier, stop and deal with any hot spots as soon as you feel them. Check for folds in your socks, friction from dirt or sand, pressure inside your shoes – and get rid of these irritants. Lube the area or apply a piece of tape or blister prevention patch to help. This may seem like common sense, but many people ignore this simple step.

At the end of each day’s stage, remove your wet shoes and socks, dry your feet and air them as much as possible. If your feet have tape on them, remove the tape to dry the skin underneath. Wear sandals or Crocs around camp to keep your feet away from the wet ground and dirt and sand. Walking around barefoot will often aggravate wet, cold, and soft macerated skin. Later in the day or the next morning, re-tape your feet and patch any blisters.

Rest assured that I will write about how everyone’s feet held up in the wet Amazon jungle.

Credit is due to Rebecca Rushton for her Blister Prevention Report. Her website is Blister Prevention. Check out her website and sign up for her newsletter and free reports.

Here is the link to the Jungle Marathon Amazon.

If you want to read more, check out this article I did in November 2012 about Stuart Crispin who completed the race in Vibram FiveFingers.

%d bloggers like this: