If you open up any running magazine these days there is a pretty good chance it will contain an article on barefoot running. It’s a growing trend with many runners claiming it has helped them to run in a way they never have before. This being said, just because you ran a marathon last week doesn't mean you can kick off your shoes and do another one in Vibram Five Fingers, barefoot or a minimalist shoe.
The biggest component of barefoot running is giving yourself enough time to adapt. When you first started running you probably were not able to run at the mileage you can currently, and this is how you have to view barefoot running. You have to progress gradually so that the muscles in your feet and lower legs can strengthen.
For a beginner, a single mile of barefoot running, is roughly equivalent to running 3 miles in traditional running shoes. You should be adding no more than 10% distance per week. In the beginning look to include barefoot running as part of a warm-up or cool-down. As the body adapts gradually increase the load by including minimalist running while performing faster paced efforts.
Performing basic balancing exercises on wobble boards or bosu can make the transition to minimalist running much easier. If you’re unable to perform the exercises in this video you are not ready for barefoot running!
How do you know if you are doing too much too soon?
Simple, if your sore in your lower legs, hips or even lower back this is a sign that you are doing too much and you need to decrease the amount that you are doing. Remember to stretch your calves often and massage your achilles as barefoot running can put a lot of stress on these areas.
-mike
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