Lose the Shoes: A Step-by-Step Plan to Learn the Art of Running Barefoot

First off, a huge thanks! to the wonderful barefoot running community at Runners World who is behind the cumulative information found in this plan. A special thank you! goes to Last Place Jason who took on the task of putting the information together to everyones benefit.

Lose The Shoes:
A 12 week step-by-step plan to learn the art of barefoot running

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.

How Do I Start Barefoot Running?

This guide will help you transition to barefoot running. By the time you finish this plan, you should be able to run a 5k (3.1 mile) distance completely barefoot! However, this plan is intended to be a stepping stone to barefoot bliss... it can be used by any runner regardless of your distance goals from a 5k to 25k, to marathon and beyond! This plan is universal; it is designed to be used by either novice runners or runners with years of experience. If you are a novice runner, simply begin the program as written. If you are currently training, you may continue your current mileage. Simply add the workouts in this program to your current running schedule. The idea is to replace some of your "shod' mileage with the barefoot mileage. Some people have done this by simply adding the barefoot mileage at the beginning or end of their already-scheduled runs. I would recommend doing this at the beginning of a run so you will not be as fatigued. Once you reach Stage 5, you may decide to continue replacing shod mileage with your barefoot mileage until your running is completely barefoot, or you may decide to continue both shod and barefoot running. Both options should help reduce injuries. In the event you already have barefoot experience, it may be possible to skip the first two stages.

Form

Barefoot running form is difficult to describe in writing simply because there is so much variability. The way I run may look significantly different than the way you run. However, there are some universal points that should be followed.

The following is an excellent description of proper posture from PeaceKaren, a contributor to the Runners World Barefoot Forum:

"What works for me is to not think about leaning at all. I either think about pushing myself forward from the hips using my gluteus muscles (like my hips are in a race with my feet and I want my hips to win) or imagine being pulled forward from the hips. I sometimes visualize a cord running parallel to the ground, attached at the center of my hips (just below the belly button) and at the other end connected to a winch on a tree or telephone pole or some object directly in front of me. Then I imagine that winch winding in the cord pulling me forward from that center hip position. This automatically pulls my hips under me, improving my posture and causing the lean to happen naturally."

Also, see the videos below for examples of barefoot running form.

Video of Barefoot Running (Thanks AFrunner and Nazaretti)

BF Ken Bob 2005 -2004
Jacky POSE -Again at 1:05
Christopher Mcdougall
Jason
Jason on Treadmill
One of the favorites, MovNat. Cooler in HD
BF Rick
Youtube 1
Youtube 2

Pain and Injury

One of the dangers of beginning barefoot running is doing too much too soon. Your feet have likely spent most of their active life confined in shoes. Shoes weaken the bones, muscles, ligaments, and tendons of your feet. The skin on the soles of your feet will not be used to the sensory input of the ground. In order to prevent injuries, it is important to begin barefoot running cautiously. Barefoot running feels wonderful! The urge to do too much before your feet are ready is very powerful. As such, it is important to follow a conservative plan even if you feel great in the beginning. Going too fast may result in a myriad of injuries, including tendon and ligament damage, excessive blisters, stress fractures, and other over-use type injuries. If at any time you experience pain, STOP! Add a second day of rest, then try again. Continue until you are pain-free. Do not give in to the temptation to "run through the pain". The soft-tissue injuries that can occur during the foot-strengthening process can set your progress back by weeks or even months. TOO MUCH TOO SOON injuries are the greatest obstacle to successfully transitioning to barefoot running! A fairly universal complaint is often referred to as the "top of the foot pain"- it feels like a dull ache on the top side of your foot. This seems to be a function of your foot anatomy adapting to the different stresses of using new muscles, tendons, and ligaments. Ken Bob Saxton has an excellent article on his website regarding this phenomenon. Give this process time and the rewards will be great!

Barefoot or Minimalist Shoes?

"Should I begin transitioning to barefoot running by wearing a minimalist shoe (Vibram Five Fingers, Feelmax shoes, cross country racing flats, huararche sandals, etc.)?" Many people will ask this seemingly logical question. It is my belief that it is better to learn the proper form of barefoot running first, 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. Minimalist shoes CAN be a good alternative in inclement weather. Excessively hot or cold temperature can injure your feet. If you plan on running in extreme temperatures, it is advisable to wear a minimalist shoe.

Pain and Injury

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. Barefoot running is just too much fun!

Stage Time Frame 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. 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!)