Product Description

The Nike Free 5.0 V4 Men's Running Shoe emphasizes natural foot movement while delivering an extraordinary feel, combined with the cushioning, traction and underfoot protection of a shoe. Updates to this version of the Free 5.0 make it even better for runners who want to reap the benefits of barefoot training. Weight: 8.2 ounces (men's size 9)



The Nike Free 5.0 V4 is a versatile running shoe that simulates the natural movement of the foot while providing a cushioned sole to protect. It's commonly thought of as the "middle ground" between the normal style of running shoe and running barefoot.

The Nike Free line went into development in the early 2000's. It has gone through several iterations and Nike offers a few variations within the Free line.  The Frees range from the 7.0 model – a daily wear shoe that is the closest to a normal running shoe – down to the 3.0 which is as minimalist a shoe as Nike offers and only recommended for track workouts.  The 5.0 is the middle ground and an excellent starting point for those looking to move into a minimalist shoe or to simply stimulate the muscles, tendons and ligaments to strengthen the feet and increase their durability.  The smaller and tapered heel allows for more mid-foot or fore-foot strikes while the deep sipes (flex grooves) allows the foot to mimic its natural motion.

Converting to any minimalist shoe requires a transition period. Initial runs should be short or included at the end to a longer run in your regular running shoes.  Close attention should be paid to the foot and calves as the Frees will allow a great deal more foot motion and will cause previously unused muscles to be activated.  Increasing distance slowly is the key to a successful minimalist transformation and to avoiding major injury.  The feet are used to running in shoes that limit and control the foot from flexing and absorbing shock as it was naturally designed to.  This causes the muscles, tendons, and ligaments to atrophy to a degree and similar to the first few weeks after being in a cast for a broken bone, care should be taken to slowly bring your feet up to speed.  Soreness in the feet and calves is typical and as long as it stays within a reasonable level, is not something to be worried about.

Runners who transition to the Frees for everyday running or simply for speedwork or track days will find their calves are stronger, foot strike is improved and, at least in my case, less occurrence of injuries. The Frees are not for everyone though.  They are not recommended for long distance training but people have run in them during marathon training with no ill effects.  They can also be used for everyday wear and are incredibly comfortable.  Wearing the Frees for everyday things like errands or a trip to the mall will help your feet and calves in their adjustment to the new ability to move.

Pros:

• More natural foot strike due to a lower heel;
• Increased strength and flexibility in the feet and calves due to deep sipes and grooves;
• Cheap.  Most retailers carry the Free 5.0 V4 for $85.  Other versions can be more or less.
• Interesting color assortment.
• Possible to reduce likelihood of injury for those who suffer from chronic low leg injuries.

Cons:

• Not great for soft trails due to the flexible sole.
• Not great for rainy runs.  The upper is a sponge and drying takes much longer than normal shoes.
• Requires a transition period and close attention to the lower legs and feet.
• Not great for all runners.  Those who are impatient will end up with new overuse injuries.
• Hard to find in stores.  Available in limited quantities from a few online stores.

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