How to Start Barefoot Running- Part Two

This is part 2 of a 3 part series

Cadence

A fundamental difference between barefoot or minimalist shoe running and traditional cushioned running shoes is the rate your feet touch the ground. Most runners that wear traditional running shoes will strike the ground approximately 140-160 times per minute. Barefoot and minimalist shoe runners will touch the ground at a significantly higher rate. The minimum cadence a barefoot runner should use is around 180 steps per minute. This faster cadence causes two significant changes to your running form. First, it shortens your stride. This helps prevent over-striding where your foot touches the ground in front of your body. Second, it helps you develop a more efficient form by limiting excessive movement. The shorter the stride, the less vertical movement runners seem to develop.
As mentioned above, stride length will be shorter when running barefoot. The exact length of your stride will be determined by your own unique physical characteristics. The idea is to find a cadence greater than 180 steps per minute coupled with a relatively short stride length that results in the greatest comfort for you.

This section © 2009-2010 Jason Robillard; used with permission from “The Barefoot Running Book” available January 2010.
Beginning

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. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. 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. 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.

Speed of Progression

When learning to run barefoot, several factors will affect the speed at which you can make the transition from traditional shoes to barefoot or minimalist shoes. The greatest factor seems to be prior barefoot experience. Runners that routinely do other activities barefoot will be able to advance at a faster rate. Their muscles, tendons, ligaments, bones, and skin will be more adept at the stresses and rigors of barefoot running. Runners that have adopted a midfoot strike will also be able to advance faster. This particular running style is nearly identical to barefoot form. Like individuals that spend time barefoot, this group will have already pre-strengthened many of the anatomical features that are stressed when running barefoot. Youth may play a role, as younger runners are able to physically heal at a faster rate (thus progress faster). Prior injury history plays a role. Runners with few injuries may be able to advance at a faster rate. A runner's ability to listen to their body will also make a difference. A key to learning good form is the ability to monitor the state of your body. Finally, trail runners may be able to transition faster due to their already-developed skills of running on uneven surfaces and monitoring the terrain they are running. All these factors may play a role in the rate of progression. Regardless of your own characteristics, it is important to exercise patience. You will learn to run barefoot significantly faster if you utilize a “slow and steady” approach.

This section © 2009-2010 Jason Robillard; used with permission from “The Barefoot Running Book” available January 2010.

Starting barefoot?

It is common for new barefoot runners to have a desire to “ease into” barefoot running by using a minimalist shoe (Vibram FiveFingers®, Feelmax® shoes, cross country racing flats, huarache sandals, etc.) It is better to learn the proper form of barefoot running first, and 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. Starting by learning to run barefoot first generally speeds the transition. You will learn good form faster, strengthen your feet faster, and ultimately be able to reach your goals faster.
To learn good form, it is critical that your brain receive accurate sensory feedback from the rest of your body. This is especially true of your feet. The soles of your feet will tell you if you are over-striding, running too fast, or creating too much friction. If you cover your feet, even with a minimalist shoe such as the Vibrams®, you will short-circuit that neural pathway. Too many people seem to be tackling barefoot or minimalist running too aggressively, which leads to injury. Resist that temptation!

This section © 2009-2010 Jason Robillard; used with permission from “The Barefoot Running Book” available January 2010.

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. If you meet any of the criteria in the “Speed of Progression” section, you can increase the distances listed throughout the plan. Just remember to listen to your body!

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. 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 learning begins...not where the learning ends.Take it slow, listen to your body and enjoy your journey. (Thanks for the conclusion, Notleh!)