Barefoot running shoes training program

Don't throw out the shoes with each progression though you want to keep them for the next step. Try taking three angles from directly in front both feet , directly behind both feet , and then a medial view of the arch one photo for each foot. Store these for future reference. Jumping straight into a zero drop shoe and wearing them to school or work 5 days a week, or even worse trying to run a 5km on day one.

The slow and steady introduction of zero drop is essential to allow supercompensation and avoid a volume loading error. For a lot of people the changes at this stage are already dramatic; elimination of lower back and knee pain, improved balance, speed, and agility. The six-month mark is also a great time to take some after photos to see how far you have come. Pay big attention to the angle your big toe points, the width of your midfoot and the height of your arch.

The previous six months have been an acclimatisation period readying your body, strengthening the bones, muscles, and tendons of your feet and lower leg preparing you for this day. But as with everything in the world of athletic development and rehabilitation, a competency-based progression is much more valuable than a calendar based one, so you still need to have achieved and maintain these four key criteria in order to progress to running in your barefoot shoes.

For the first month or so, simply start with technique based running drills. Pocket run, double leg springs, stride outs, skips, piston run, these drills will help introduce some elasticity and reactivity into the Achilles tendon and allow your feet to adapt to having to support and work themselves as opposed to having formerly relied on your shoes. Running technique is a two for one: They are a great 'entry level' into ground reaction forces, and they help enhance running technique and efficiency.

Then, given no hiccups or problems during that phase, next stage would be to introduce actual running in the barefoot shoe as part of your regular running program. I think the smartest program is from Canadian physiotherapist Blaise Dubois who recommends you start with just one minute per run per week in this Podcast. Do your normal length run, but in the first week, you do one minute of that run in a barefoot shoe. There is no padding or protection in your heels.

Your body is not designed to heel strike, the impact of the forces you subject your body to will travel directly through your shins to knees then onto your hips. These will eventually cause you all kind of lower back pains and other related issues because of the jarring shockwave effect of the heel striking. Your running cadence will be different than for forefoot running.

Often runners overstride when running. Setting your cadence is a more efficient way to to go. It will keep you light on your feet and conserve a lot of energy. Imagine your leg moving like piston not long swinging pendulums. A simple trick is to get a metronome app on your phone and count it that way.

All you have to do is match your steps to the beat of the metronome as you run. At first, it will be bizarre and unusual to get to grips with the new cadence but persevere it will pay dividends in spade loads. Your body and especially your feet and calves will not be ready for long distances at this stage of your journey. Initially, I suggest that you keep your runs to no more than 1km at a time.

For example for the first week keep your runs to 1km per day, then the following week move it up to 1. Keep going till you get to whichever distance you have preset for yourself. Give it time as we have said, in soon you will be doing the longer distances as speed. It is one of the most important things to bear in mind.

Unfortunately, there is no getting away from it. It can be quite painful, try walking down a flight of stairs following your first 1km, and you will see what I mean. The pain will pass, and you will quickly get used to the recovery cycle. You will soon be able to tell the difference between right pain and injury pain. What you can do is take active steps to deal with the DOMS when it comes. Doms will usually hit once you finish your run, the area to focus on in treating the soreness is on your feet, ankles and calves.

Try different surfaces — asphalt, concrete, grass, dirt. Let your body slowly adapt to this new running style, and your muscles slowly get stronger. Eventually, you can do shorter runs completely with barefoot shoes. Let this phase take several weeks. Eventually you can stop using your running shoes.

Especially if you have barefoot shoes and are used to running in them for longer runs. Your feet and legs should be stronger at this point. It might take a couple months to get to this point. I let my Asics sit in the closet for a month before I got rid of them. Gradually try running completely barefoot, on softer or smoother surfaces. A park with a smooth concrete surface, or grass or beaches, are good places to start running without the barefoot shoes.

Starting out on rougher asphalt or surfaces with lots of pebbles or worse, glass or pieces of metal is a bad idea. I know — I tried it the first few times and it hurt! Eventually you can do short to medium runs with bare feet. Remember, at each stage, go slowly and take your time. The jury is still out. A : This is probably normal. Just be sure to start slowly, and just do a few minutes first, and increase slowly.

A : Sometimes. I try to avoid places that are too rocky, and I go around glass. A : Not necessarily. Is that OK with barefoot running? The best way, again, is to do it slowly, and without pain. If you feel pain, stop or slow down. A : Sure. Or is that too strenuous for barefoot running? Give yourself a couple months of regular running first.

Q: Would you recommend wearing toe socks with Vibram Five Fingers? Also, how tight should be the shoes be? Not necessarily thick calluses, but just a slightly thicker, more leathery, but soft and pliant, sole.

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