runBARE's CCO, Michael Sandler coaches a barefoot running clinic on a Fall morning in Boulder, CO.
Here are 5 things to expect on your path to running barefoot:
1. Skin will be soft and tender. If you run or walk every-other day, the skin has a chance to grow back STRONG.
2. Your arches will fatigue. Try toe scrunches or working with a golf ball (grabbing it with your feet) to strengthen the arches. Then give them too a day of rest in-between runs.
3. The ground will feel hard. This is a great thing! Don’t look for soft surfaces, but hard surfaces such as pavement or asphalt to feel the ground and learn to step light. As soon as your feet fatigue, or you start to hit hard, GO HOME, you’re done.
4. You’ll learn a new stride. You’ll learn you have to stand tall, to keep your core engaged (stomach and back), and you’ll have to land on your toes. Land light and listen. Slapping the ground hard…get forward on your toes. Pitter-pattering light, you’re doing it right!
5. Everything under the skin will fatigue, then grow strong. It takes time. Listen to your feet and in particular your skin. Even if you’re a strong runner, or especially if you’re a strong runner, you may not know your ligaments and tendons need strengthening under the skin. You’re using them differently, waking things up, strengthening things long weakened, and relaxing muscles long-since tight. Being a strong runner, or jumping straight to Vibrams can trick you, if you don’t start slow. Consider going barefoot only every other day, and starting truly barefoot…even if you love your Vibrams. When you go without shoes, it’s hard to go too far…because when the skin gets sore, it’s time to go home. In this game, it’s all about awareness. Awareness of yourself, awareness of the ground, and awareness of how fast you can adapt. Learn to be aware, and you too, will fly!!!
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Thank you, this is great practical information for beginners. I’m going to try it asap! I actually have little tears of joy at the thought of running barefoot! (I love running anyway, grass between my toes is just going to make it orgasmically wild!)
I overpronate and have chronic knee and ankle ligament weaknesses from excessive bad posture sitting cross legged many hours a day for many years, and chronic biomechanical imbalances -but in trainers, even very well fitted ones, the problem is basically very slowly just getting worse. Barefoot is certainly worth a good go!
Hi Kester,
Congratulations on embarking down this exciting path into a brave new world. I think you’re going to have A LOT of fun. We’ve coached many people with similar stories as you. One key caveat. It may indeed be “orgasmically” fun, so start EXTRA SLOW and stop even before your body tells you to. Personally, I was a train wreck when I started and I ran only a 100 yards my first day and then I iced and rested for 2 days. Start with tiny distances. Rest at least every other day. Let your skin be your guide. Stay on your toes (forefoot) and have fun learning to dance. Rest early and have fun, have fun, have fun!
~Michael Sandler