It might be preposterous for some people to hear about barefoot running. Barefoot running is a natural and minimal means of running. It is like running without protection. For many years now, runners have been told the idea of wearing the right running shoes. If you want to be protected from the environment you are running on, perhaps you chose the wrong shoes. There are recent studies that revealed that running barefoot can strengthen one’s feet and it is also considered the most natural way to run. When you run in a cushioned pair of shoes which is motion controlled it is like having your neck cast. This results to the weakening of the neck once the cast is removed. It is also possible for you to pound a lot heavier on the pavement when you wear running shoes. This will give you problems on your knees and joints. This can make the feet weak in the end and this causes a lot of injuries.
At the start of barefoot running, your feet will become weak. That’s why it has to be done slow at first. It usually takes weeks and months for the strength to be built up to ensure faster and longer running. You will see soon that your feet are becoming stronger.
One other important facet in barefoot running is having connection with the earth. To put it simply, shoes tend to shelter us from the surface that we are running on. The catch here is that with barefoot running it’s not all about running faster; you better start thinking like this or else you will be disappointed in the end.
You might think it’s ridiculous but indeed there are what are known as barefoot shoes. The most popular of them is the Vibram Fivefinger KSOs. This is the most popular minimalist shoes that simulate the act of barefoot running. These shoes don’t have the cushioning and the motion control of the shoes which can make your feet stronger and it also enables you to have a feel of the ground yet your feet still receive protection from the asphalt and the ground you come in contact with including trails that have twigs, roots, and pebbles scattered on them. It’s also a good idea to start with the Fivefinger minimalist barefoot shoes before you transition into barefoot running per se. The following are some of the things that you have to bear in mind when you are getting into barefoot running:
You need to start with healthy feet. You need to make sure that all the wounds and blisters that your feet may have should be healed first before you run barefoot. Those small scrapes and scratches can be placed with bandages. These should not stop you from removing your socks and shoes.
You need to spend one month of training before you get into barefoot running officially. When you are in the middle of training for a race, you can get into barefoot running every now and then but it’s bad to overdo it. You would want to start a barefoot running transitional program which is totally separate from the traditional running program you follow. Once you are used to barefoot running already, you can merge both types of running in your program.
Just like the traditional running training program, there is also a training program you need to come up for barefoot running:
You have to spend one or more weeks walking barefoot around your home both inside and outside. You have to avoid wearing shoes as much as possible and be mindful of your feet. This might not toughen your soles right away but you will know the movements of your feet when they are not inside shoes. You can do some of your usual chores like walking the dog while barefoot. It can be in just small increments of time but this can work wonders.
Remember that the first few weeks are meant for getting your body accustomed to this new stride and gait for barefoot running. You need to nurture your feet during transition. You also need to have one rest day in the middle of barefoot running sessions. You can take care of your feet by stretching them, soaking them, and massaging them as often as possible. Run ¼ of the entire course of your regular running schedule without shoes. Do this at the start of your run preferably.
You might notice once you remove your shoes and socks that your stride becomes more efficient and this can translate later on into faster runs. The natural running form involves small and more frequent steps. For you to prevent yourself from increasing your pace, think about decreasing the intensity and the energy you spend on the run. Your focus should be on landing slowly on your balls and middle of the feet. It can hurt you later on when you hand on your heels. Always land beneath your own center of gravity which is right below the hips. Refrain from pushing hard against the ground on your every stride. The best thing is to let your feet land and continue lightly. It’s crucial for you to stay relaxed all the time.
After running the entire distance you allotted for barefoot running, you can put back on your socks and shoes. You can continue running the rest of the distance you intend for running with shoes on. Repeat this for two or three times every week and gradually increasing the distance slowly.
For the following weeks, you have to focus more on enhancing your form as you increase the distance. Just don’t focus on the speed. You can increase your barefoot running distance gradually during your daily runs. You have to limit your runs to two or three runs every week or maybe half of your regular running days.
After this time, you can gradually increase your cadence and letting gravity take its toll and be able to speed up your runs. You have to continue limiting your barefoot miles anyway.