How To Safely Start A Barefoot Running Program

 

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.

Categories: barefoot running, program, safely

What Everyone Ought to Know About Barefoot Running

People tend to be either fiercely in favour of barefoot running and minimalist footwear or fiercely against it. It’s one of those areas of weight loss and fitness where there is a lot of controversy, with people either feeling like it is the best thing to happen to the industry or feeling that it can be damaging to the wellness and wellbeing of those who try it.

 

Conventional wisdom states that running shoes should be well cushioned to help a runner’s stride. Those who believe in minimalist or barefoot running argue that all of the heel striking and cushioning actually weakens the foot and makes injuries far more likely to occur.

 

If you want to attempt barefoot running, bear in mind that it does not have to be an ‘all or nothing’ approach. You can choose a pair of shoes that offer some support and some minimalism, to allow your feet to get a chance to get used to new positioning and a new way of running. You can then see if this type of shoe helps your run and whether it improves your stride length, running mechanic or cadence, or provides any additional strength for your knee, ankle, hips and foot.

 

Be wary of jumping straight into barefoot running – don’t ever jump on the treadmill one day and do a five-miler without any shoes on, as this is a sure-fire way to get hurt. You need to start slowly and seek out advice along the way to ensure that you do not do any damage to your feet – (and scupper your running career once and for all!)

 

You should always seek out advice before you begin, from a running coach, trainer, physician or from someone else who has switched from traditional to minimalist running. Then, start slowly and build up what you do, to ensure that your strength gradually increases.

Categories: barefoot, barefoot running, minimalist, nbsp, Running, Shoes