Are you thinking about transitioning to a minimalist or barefoot running program? If you’ve never heard of this, you’re probably imagining running without shoes. Whether you know the basics of barefoot running or you’re a complete newbie, follow some of these tips to get started safely and effectively!
Start Slow
Even if you’re pounding out 40 miles a week, if you’re switching from normal shoes to a minimalist shoe, you have to start slow. Many runners will experience “top of foot pain” when going from a supportive shoe to a minimalist shoe. Your feet are used to shoes that have supported the bones and joints your entire life; when you add the pounding of running without the support, your feet are going to need time to adjust.
Run on Hard Surfaces
Whatever you do, don’t start on grass. Your ankles will be relatively weak because of decades of shoe wearing and combined with the uneven surface of grass, you’re increasing your risk of rolling an ankle. Concrete or hard packed sand, like a park trail, are good surfaces to see how you’re landing. Running on sand will show how you’re pushing off. If you’re exerting a lot of force on your toes, you’re eventually going to wind up with blisters with longer distances.
Work on Soft Landings
You shouldn’t sound like a horse galloping down the trail. When your feet are enclosed by the least amount of shoe possible, they’re going to be significantly more vulnerable. A specialist from Center for Foot Care recommends focusing on making your footsteps light and soft. This will safeguard your joints in your foot and ankles, not to mention your knees.
Remember the Physiological Differences Between Barefoot and Non-Minimalist Running
Your gait will change naturally as you transition into barefoot running. Your strides will be shorter which will naturally reduce the impact on your feet. Your feet will also land flatter. Your toes will be pointed upwards, meaning your heels won’t have so much pressure exerted on them. This protects your ankles since they aren’t as supported as they would be with supportive shoes on. When you start barefoot running, you might feel like you’re having to purposefully change your gait, but over time, it will start to feel natural as your body adjusts to the minimalist shoe.
No matter your reason for wanting to turn to the barefoot method of running, once you get started, you might find you prefer barefoot running far more than your old method of running. Just remember to start slow for the greatest chance of success.
