For those individuals that prefer customized or
personal coaching/instruction, I offer such services. Please visit my "Barefoot
Running University" site for details.
A 12 week step-by-step
plan to learn the art of running a barefoot 5k
Disclaimer
The material contained
on this website is for informational
purposes only. The author and anyone
else affiliated with the creation or distribution of this information may not be held
liable for damages or injuries of any kind allegedly caused or resulting from
the use of this material. Before beginning
this, or any type of exercise program, it is recommended that you consult with
your physician for authorization and clearance. Furthermore, if you have any medical condition that
affects the tactile sensations or blood flow to your feet or legs (diabetes,
neuropathy, etc.),you should not
attempt barefoot running.The information contained herein is not intended to, and
never should, substitute for the necessity of seeking the advice of a qualified
medical professional. It is my sincere desire to provide information that
enhances your running experience and allows you to reach your potential.
This will only happen if you stay healthy,
injury free and use common sense.
How Do I Start Barefoot Running?
This guide will help you transition to barefoot running.
By the time you finish this plan, you should be able to run a 5k (3.1 mile)
distance completely barefoot! However, this plan is intended to be a
stepping stone to barefoot bliss... it can be used by any runner regardless of
your distance goals from a 5k to 25k, to marathon and beyond! This plan is universal; it is designed to be used by either novice runners or
runners with years of experience. If you are a novice runner, simply begin
the program as written. If you are currently training, you may continue
your current mileage. Simply add the workouts in this program to your
current running schedule. The idea is to replace some of your "shod'
mileage with the barefoot mileage. Some people have done this by simply
adding the barefoot mileage at the beginning or end of their already-scheduled
runs. I would recommend doing this at the beginning of a run so you will
not be as fatigued. Once you reach Stage 5, you may decide
to continue replacing barefoot mileage with your shod mileage until your running
is completely barefoot, or you may decide to continue both shod and barefoot
running. Both options should help reduce injuries. In the event you
already have barefoot experience, it may be possible to skip the first two
stages.
Form
Barefoot running form is difficult to describe in
writing simply because there is so much variability.The way I run may look significantly different than the way you
run.However, there are some
universal points that should be followed.
First, you MUST be relaxed!Your entire body should be free of all tension.If anything feels tight or you tense a body part, your form
will suffer and injuries are sure to follow.
Posture should be upright with a very slight
forward lean.
Head should be level and your eyes should be
focused on the road, trail, or track in front of you.
Arms should be loosely held close to your body
with your elbows bent
Knees should be bent throughout your entire
stride.
Instead of focusing on “pushing off” with each
step, focus on picking your foot up off the ground by raising your
knee.
Your foot will touch the ground under your body
as opposed to in front of your body (as most people do when wearing
a traditional running shoe),
When your foot gently touches the ground, you
will land on the midfoot area, not your toes or heels.The rest of your foot will almost immediately settle to the
ground in a rolling motion.
You should run with a cadence somewhere in the
ballpark of 180 steps per minute, maybe more (I average 200-210).
REMEMBER TO STAY RELAXED!
The following is
an excellent description of proper posture from PeaceKaren, a contributor to the
Runner's World Barefoot Forum:
"What works for me is to not think
about leaning at all. I either think about pushing myself forward from
the hips using my gluteus muscles (like my hips are in a race with my
feet and I want my hips to win) or imagine being pulled forward from the
hips. I sometimes visualize a cord running parallel to the ground,
attached at the center of my hips (just below the belly button) and at
the other end connected to a winch on a tree or telephone pole or some
object directly in front of me. Then I imagine that winch winding in
the cord pulling me forward from that center hip position. This
automatically pulls my hips under me, improving my posture and causing
the lean to happen naturally."
Also, see the
videos below for examples of barefoot running form.
Video of Barefoot Running
Pain and Injury
One of the dangers of beginning barefoot running is doing too much too
soon. Your feet have likely spent most of their active life confined in
shoes.
Shoes weaken the bones, muscles, ligaments, and tendons of your feet. The
skin on the soles of your feet will not be used to the sensory input of the
ground. In order to prevent injuries, it is important to begin barefoot
running cautiously. Barefoot running feels wonderful! The urge to do too
much before your feet are ready is very powerful. As such, it is important
to follow a conservative plan even if you feel great in the beginning.
Going too fast may result in a myriad of injuries, including tendon and
ligament damage, excessive blisters, stress fractures, and other over-use type
injuries. If at any time you experience pain, STOP! Add a second day
of rest, then try again. Continue until you are pain-free. Do not
give in to the temptation to "run through the pain". The soft-tissue
injuries that can occur during the foot-strengthening process can set your
progress back by weeks or even months. TOO
MUCH TOO SOON injuries are the greatest obstacle to successfully
transitioning to barefoot running! A fairly universal complaint is often
referred to as the "top of the foot pain"- it feels like a dull ache on the top
side of your foot. This seems to be a function of your foot anatomy
adapting to the different stresses of using new muscles, tendons, and ligaments.
Ken Bob Saxton has an excellent
article on his website regarding this phenomenon. Give this process time and the
rewards will be great!
Barefoot or Minimalist Shoes?
"Should I begin transitioning to barefoot running by wearing a minimalist
shoe (Vibram Five Fingers, Feelmax shoes, cross country racing flats, huararche
sandals, etc.)? Many people will ask this seemingly logical question.
It is my belief that it is better to learn the proper form of barefoot running
first, then use minimalist shoes as needed. If you begin by wearing
minimalist shoes, you may be insulating your best form of feedback- the soles of
your feet.
The Plan
Each stage of the plan is designed to help acclimate
your body to barefoot running. The temptation to speed the process
will be great. Rushing through the process will greatly increase
the likelihood of injuries. To resist doing too much too
soon, do not advance to the next stage until you can successfully
complete the recommended mileage pain-free! This plan
uses a conservative time frame because of the frightening frequency of
overuse injuries. Barefoot running is just too much fun!
Stage
Time Frame
Directions
Stage 1
2 weeks
Walk around
barefoot as many places as possible.Do not start running yet. This will begin to condition
your feet and soles for more active barefoot running. This stage
could also include barefoot activities such as hiking. There is no
mileage associated with the stage. Move on to stage two if you
do not experience pain after two weeks. If you already do a lot of
barefoot activity, this step may be skipped.
Stage 2
2 weeks
Begin walking
in place barefoot. Slowly increase
the cadence until you are slowly running in place. The idea
is to learn how it feels to lightly touch the ground and pull your feet
straight up without pushing off. This will also begin the
process of preparing the bones, muscles, tendons, and ligaments of your
feet to barefoot running. Start with 30 seconds of running in
place 2-3 times per day. Increase this time by 15 seconds each
day. Move on to stage three when you can run in place for
three minutes without pain. If you already do a lot of
barefoot activity, this step may be skipped.
Stage 3
4 weeks
Find hard,
smooth surface without debris.Examples include new asphalt, smooth sidewalks, or running
tracks.Begin running 3
times per week with at least one rest day after each barefoot run.Limit distance to 1/8 to 1/4 mile depending on running
experience.Increase
distance by 1/8th mile each day.Pace should be VERY slow, the focus is on finding a form that
works well for you.If you
experience pain, take an extra day off.If you develop blisters, slow down or reevaluate form.Move on to stage four when you are able to run 1.5 miles barefoot
without pain, including one or two days after the barefoot run (some
injuries are not immediately apparent).
Stage 4
4 weeks
Begin adding
different terrain, including softer surfaces and hills.This can include grass, dirt trail, sand, etc.A good strategy is to run a hard surface one day, then a soft
surface the next.At this
stage, you should be running approximately 1.5 miles barefoot.During this stage, continue adding 1/8th mile per run.Continue going slow, your focus is going to be perfecting your
form.Again, if you
experience blisters, slow down.If you feel pain, take a day off.Move on to stage five when you are able to run 3 miles
barefoot without pain, including one or two days after the barefoot run
(some injuries are not immediately apparent).
Stage 5
No specific time frame
By this
point, you should be running about 3 miles per run.You may begin experimenting with slowly increasing your pace,
increasing your distance, or adding technical trails or hills to your
routine.Only add one
element at a time.Do not
increase distance by more than 10% per week or speed by more than 15
seconds per mile. Again, if you
experience blisters, slow down.If you feel pain, take a day off. Your feet should now be
conditioned enough to be your "running shoe" of choice for most of your
runs. Just keep in mind that completing this transition is similar to
earning your black belt in martial arts; which is considered the point
at which you know the basics and true learning
begins...not where the learning
ends.Take it slow,
listen to your body and enjoy your journey. (Thanks for the
conclusion, Notleh!)
Credits: This plan
was developed based on my own experiences coupled with the advice and feedback
of the many wonderful contributors to the
Runner's World Barefoot Running Forum, including Notleh, Barefoot Hugo, PeaceKaren, Jeff D in MA, Blind Boy, Barefoot Dama, Barefoot Huang, AFrunner,
syndibee, Nergock, Tender Toes Mark, Barefoot Bonehead, Dirty Toes Joe, and Zolodoco. If you have questions,
comments, or would like to become part of a friendly, helpful community of
caring barefoot runners, please visit this forum. You may also email me
using the button below.
