Barefoot Running
The “Lose the Shoes” 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. Just remember to listen to your body!
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. Also during this stage, take time to do exercises to strengthen your calves. This will reduce the likelihood of Achilles tendon and plantar fasciitis pain and injuries. 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 your 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 learningbegins…not where the learning ends. Take it slow, listen to your body and enjoy your journey.
**The above information, and so much more, can be found here at Runnersworld.com and was compiled by Jason Robillard.
