Confessions of a Soleful Runner (3-Month Documented Transition to Barefoot Running)

This blog is being created to journal my barefoot running journey from the beginning:



Note: Starting with Plantar Fasciitis (PF) and minor residual ache from too much too soon (TMTS) during initial shod-to-minimalist shoe transition. X-Ray indicated no signs of trauma to foot. All activity logged will be completely barefoot.



My Blog



Day 1

Date: 9/14/11

Distance: .25 Miles

Pace: 11:55 Avg

Time & Temp: 7PM - 85 degrees

Surface: Smooth Pavement (Warm - Hot) - Flat

Post-Run Foot Conditions: No noticeable concerns. No blisters or scrapes. Feet are unscathed - only a little dirty.

How I Felt: Great! No structural foot pain. Conscious of Plantar irritation, but nothing concerning.

Key Learning: Too short a distance on too smooth a surface to draw any conclusions.



Day 2

Date: 9/15/11

Distance: .25 Miles

Pace: 11:27 Avg

Time & Temp: 6:30PM - 88 degrees

Surface: Chip Seal - Very Rough (Warm - Hot) - Flat

Post-Run Foot Conditions:Some soreness from surface quality. Minor puncture on forefootat 1st metatarsal from surface conditions. Very minor and nothing inside skin. Tenderness (onset of blister) on left foot at the base of big toe.

How I Felt: Difficult running surface tenderized feet a bit, which really inspired me to focus on form, posture, and a relaxed foot landing with a bent knee. No Plantar Fasciitis pain at all. I noticed that I have larger callouses on the outside of my mid foot (5th metatarsal) than on the other mid foot surface area. On rough surface this feels strange and a little uncomfortable.

Key Learning: Surface quality (rough) is very helpful in this stage to force good form. Need to focus on lifting, rather than pushing off to prevent blistering.



Day 3

Date: 9/16/11

Distance: .25 Miles

Pace: 10:47 Avg

Time & Temp: 7:09PM - 87 Degrees

Surface: Chip Seal - Very Rough (Warm) - Flat

Post-Run Foot Conditions: No blistering at all this time. Feet feel great. No residual pain.

How I Felt: Chip seal road is like a cheese grater on my feet, but overall my feet are in pristine condition. 1/4 mile is short distance, but I am still a tenderfoot. Anxious for more mileage, but trying to stick to plan and be patient. Zero plantar fasciitis pain! Can't wait to go again tomorrow.

Key Learning: Gait analysis video created for feedback.



Day 4

Date: 9/17/11

Distance: .25 Miles

Pace: 11:18 Avg

Time & Temp: 8:17PM - 78 degrees (Dark)

Surface: Chip Seal - Very Rough (Air Temp) - Flat - Wet

Post-Run Foot Conditions: No blisters. Feet appear perfect. Only complaint is 5th metatarsal calouses hurt to step on harsh surface.

How I Felt: I am really happy with how efficient my running style was today. The surface conditions are brutal, but probably important forlearning.

Key Learning: Yesterday I uploaded my running gait for analysis and received some great feedback. I did some practice drills this afternoon by running in place. I noticed yesterday that my feet were landing in front of my center of gravity and that I was pushing off a little bit. I think I had a breakthrough tonight with my form. After I first started out I noticed I was repeating bad form from last night. I immediately stopped and went back to the running-in-place drill. I then tried to lean forward from the ankle for propulsion. I was amazed how I was moving forward as it really felt as if I were just doing the running-in-place drill. This was absolutely effortless. Bringing the knees up and focusing on high cadence and foot lift really made a huge difference.



Day 5

Date: 9/18/11

Distance: .25 Miles

Pace: 11:16 Avg

Time & Temp: 8:47PM - 84 degrees

Surface: Chip Seal - Very Rough (Air Temp) - Flat

Post-Run Foot Conditions: No blisters or scrapes.

How I Felt: This surface was over the top painful on my feet tonight. There are areas on the road that are simply dreadful to run on. I must be landing very well to have mitigated any surface damage to my midfoot. No blisters, etc. All I could think about tonight is how badly it hurt to land on this surface. I might have to mix it up and run on smooth concrete next session. Zero plantar fasciitis pain. Overall I felt great. The pain experienced on my feet was only noticeable during run, not post-run.

Key Learning: Doing drills just prior to run is helpful for form during run.



Day 6

Date: 9/19/11

Distance: .25 Miles

Pace: 10:57 Avg

Time & Temp: 7:03PM - 84 degrees

Surface: Chip Seal and Smooth Concrete - (Air Temp) - Flat

Post-Run Foot Conditions: No blisters or scrapes. Got some kind of needle-sized thorn or something stuck in my big toe, which just sucks. I could not find it when poking and prodding upon my return. I Finally gave up and just vigorously rubbed my toe back and forth on the carpet until it busted off. Now it is tolerable. I noticed that the skin on the bottom of my feet appears shiny and smooth.

How I Felt: I started on the rough stuff and then got on the smooth sidewalk, which felt so amazing. I felt a little "off" with my form tonight, but just tried to relax and have fun. My feet and entire body feel great, so it can't be too bad. I noticed when I was running on the smooth sidewalk that my feet seemed to be going in a circle with my steps, like road runner style or something. Not sure what's up with that. I really wanted to keep running tonight because it was so easy and comfortable. The smooth concrete is just so awesome to run on. One of my neighbors asked, "Doesn't that hurt your feet!?" I pretty excitedly told her that it feels great, which was so true compared to the first 5 days on the chip seal situation. No noticeable Plantar Fasciitispain during run.

Key Learning: The smooth stuff is more fun, but the rough stuff is more crucial to development.



Day 7

Date: 9/20/11

Rest

I really wanted to run tonight, but decided to listen to by body instead (for a change). I have an insole that has been helping with my Plantar Fasciitis, which I typically wear to work to rest my arches inbetween workouts and foot exercises. I haven't worn that all week and I feel minor tenderness in my arch. Better safe than sorry.

I have solicited a lot of advice on how to safely progress with distance and am still trying to figure out which manmade paved surfaces I should be running on (soft andsmooth vs. torn up and rough). The rougher surfaces encourage really good form and landing technique; However, the disadvantage is that they suck to run on at this stage, given mycurrent foot condition and their intolerance to surface imperfections. I've concluded at this point that variety is important to learning and having fun at the same time.

I'm inclined to run every 2-3 days at progressivelylonger distances as opposed to running every day. Rest is critical to development. The philosophy is to wear down my foot pads a bit and then give them time torespond and develop to meet the new demands of barefoot running. As my feet develop I can incrementally include more challenging surfaces.



Day 8

Date: 9/21/11

Distance: .50 Miles

Pace: 12:20 Avg

Time & Temp: 11:59AM - 88 Degrees

Surfaceaved Road- Medium Rough (too hot to walk on, ok to run on) - Flat

Post-Run Foot Conditions:Feet feel very warm at the midfoot and there are areas of friction, but nothing too abrasive. The most sensitive areas are at the midfoot under the 1st and 2nd metatarsals, where the toe meets the pad. My feet feel as if they have blisters on them, but there is nothing visible at the moment. Slight discomfort on the outside of my big toes and also on the tips of my 2nd toe, which are longer than my big toe.

How I Felt: The surface quality seems to be a good mesh between the soft and rough stuff I previously ran on, which is great in that it was both tolerable enough to enjoy running on, while still providing the right amount of proprioceptive feedback so I could make adjustments on the fly. I started by running in place. I ran for a VERY short distance only to find the need to run in place again. Ok, got it down. Next, I felt myself bouncing a bit and so I bent my knees more and tried to keep a level plane. I was conscious of my heel landing on the ground after my mid foot; however, was not bothered by this as there was no discomfort. I bent my knees a bit more to ensure I would continue landing softly, which also helped me stop bouncing so much. I noticed that I was tense and had to focus on loosening my shoulders a bit. I found a rhythm that seemed to be working well and allowed me to turn off my mind a bit. It dawned on me that I was enjoying this experience and was actually running again. I hit the 1/2 way point and stopped to assess my feet. Everything looked ok so I continued back, carrying my shoes in my hands. At .40 miles I noticed that my feet were getting warm and tender. I stopped and ran in place. When I stated forward propulsion from a gentle lean (at the ankle) I could still feel discomfort at my feet. I was pretty confident at this point that this was more because of the distance for a tenderfoot than because of my form. Maybe I should have stopped there, but I continued to finish an even 1/2 mile.

Key Learning:I feel like running this distance allowed me ample time to figure out my form and get more proprioceptive feedback. Running entry-level distances is really hard as you have tostop before you get into a rhythm. Having roughed my feet up a bit feels great as I know it will lead to more developed and resilitent skin.



Day 9

Date: 9/22/11

Distance: Rest

My feet got increasingly sore last night after walking the dog for 1 mile (shod). They felt as if they had blisters on them, but actually didn't, and still don't today. I believe this may be more because of the temperature of the ground from yesterday's run. I woke this morning to nearly rejuvenated feet. They are not fully back to normal, but feel significantly better than last night. Amazing. I am able to walk normally, where last night I had to take care in stepping on my left foot. I will play it by ear as to whether I run tomorrow or wait until Saturday, based on how my feet feel. More than likely I will runup to 1/2 mile on Saturday. This time I will stop when my feet become tender, rather than listening to the OCD side of my mind that can't handle not pushing to make an even 1/4, 1/2, or 1 mile increment on my GPS watch! ;-)

Normally I am barefoot when walking the dog, but my feet felt too tender to do this last night. Also, the insoles in my shoes help to rest my arches while I'm not exercising or strengthening the intrinsic muscles in my feet to overcome plantar fasciitis. My feet feel really great today. I was expecting to feel some discomfort when stepping out of bed this morning, but my feet felt really strong and capable. I'm pretty confident that the Plantar Fasciitis will be a thing of the past in the near future.



Day 10

9/23/11

AM Comments:

My feet feel pretty good today. They are recovering nicely from my run 2 days ago. I noticed minor soreness yesterday, but am unsure whether this is from a long bike ride, running, or both. The areas that are sore are my glutes, upper hamstrings, and calves (gastrocnemius &soleus). I am also conscious of the feeling that I have engaged new muscles / tendons / ligaments in my ankles and upthrough myshins (tibialis). This is not a pain or soreness, but rather a feeling thatthey are being engaged for maybe the first time ever at a higher level of demand. Again, these are very mild and barely noticible; However, are reminding me that including rest as part of my plan is crucial to remaining injury free. I will take some time today to do some general maintenance stretching, especially in my calves. I anticipate resting today and then running again tomorrow.

PM Comments:

Distance: .50 Miles

Pace: 10:47 Avg

Time & Temp: 8:10PM - 83 degrees

Surface: Smooth Pavement - Sidewalk - (Warm - Cool) - Flat

Post-Run Foot Conditions: No blisters or signs of friction. Easy run. Surface quality was very pleasurable on feet.

How I Felt: Ok, so I tentatively planned on running on 9/24, but my feet felt fully recovered tonight and it was cooler outside and a little breezy (aka irresistable). I went for a 12-mile bike ride today, which seemed to slightly aggrevate my Plantar Fasciitis. Despite this, I only felt mild tightness in my right foot during the run, but no pain. I actually ran approximately 9 min mile pace, but slowed and stopped a few times to regather form and consider my gait. This run was really easy and enjoyable. My feet feel fresh and ready to go again. I really didn't want to stop tonight at 1/2 mile. I'm quite sure I could easily have run a much longer distance at a much faster pace, but that's a recipe for injury. I kind of felt when I was running as if I were standing in a wooden barrel crushing grapes for wine. That seemed to be the type of fo
rm that I had tonight, which was moving forward with a standing still type of form. Weird and very different from what I have done as a shod runner.

Key Learning: Really fast cadence is not that difficult and doesn't cost more energy. Keeping the knees bent more than what is normally considered is still quite efficient and doable, at least for the distances I am running now. Am trying to incorporate this early to ensure it sticks as I add distance and time.

Pictures:

Left Foot

Right Foot



Day 11 & 12

Date 9/24 & 9/25/11

Rest



Day 13

Date: 9/26/11

Distance: .50 Miles

Pace: 9:19 Avg

Time & Temp: 6:36PM - 85 degrees

Surface: Smooth Pavement (Warm - Cool) - Flat - Damp

Post-Run Foot Conditions: Feet are perfect.

How I Felt: I have been consciously trying to keep a slower pace to iron out the kinks in my form. Tonight it felt so easy and natural to run more quickly at a really fast cadence so I just went with it. I had such a great run. I really wanted to go farther. I felt this way last time and then noticed some soreness in my calves a day or two later, so it's best to continue following the gameplan. I am just so happy to be running again. At this pace I actually got a taste of exercise again.

Key Learning: I can taste how fast I'm going to be at barefoot running and I like it. This was easy. I had a lot more in the tank and could have easily gone way faster for a much longer distance. This was a fun run. I will be faster barefoot than shod without question. Tonight I concentrated mostly on super-fast cadence and landing as quietly as possible. I'm pretty sure that the fast cadence is the key to landing with feet under center of gravity. This was much more economical.



Day 14 & 15

Dates: 9/27 & 9/28/11

Rest

Overall, I am really enjoying the progression of my transition. As expected Ifeel mild soreness in my calves andanklestwo days after running, which serves to remind me that even my short 1/2 mile runs are helpful to my transition and also thatincreasing the distance too quickly could be harmful to my progress. I still feel a slight tenderness in my plantar fascia, which overall feels better than it had before my transition.

I have read in barefoot running books that at week 3 I can run up to 1-2 miles every 2-3 days. I find that I constantly wrestle with the idea of running longer distances or reducing the time between runs. I have a tentative plan to continue running every 3rd day, whileincreasing my distance by 1/4 mile each week.

I have seen others comment on various forums statingthey run daily. I have considered this and have been weighing that idea against running every 2-3 days. Eventually, I would like to run every day, which is why I might put merit on the benefits of that regimen. Conversely, it seems that it may be more productive to allow ample time to rest and recover. For now I will stick to the every 3rd day plan.

My feet are still baby-soft and pretty much callous free except for small areas from wearing shoes. I honestly expected they would have changed more than they have by now. Perhaps this will change when I start running longer distances or with more frequency.

Pictures:

Left Foot

Right Foot



Day 16

Dates: 9/29/11

Distance: .75 Miles

Pace: 11:36 Avg

Time & Temp: 7:11PM - 84 degrees

Surface: Smooth Pavement (Warm - Cool) - Flat

Post-Run Foot Conditions: Very mild tenderness on the outside of my big toe on both feet, where callouses were formed from shod running. Also, the blister on the big toe on my left foot from the first day of running is finally starting to peel away and reveal new, and more tender skin. This is not painful, but was noticeable during my run. No hot spots or new blisters.

How I Felt: Over the last day or two I started feeling mild discomfort in my plantar fascia again. During and after this run I felt great. It seems the barefoot run helped relieve the plantar fascia pain altogether. Hopefully it will feel this great in the morning. Maybe it's the increased blood flow to my feet? I almost pushed myself to run a full mile, but decided to stick to the plan instead. It seems better to return to healthy and blister-free feet.

Key Learning: Even tiny blisters follow you around for a while. When they finally peel off you are left with fresh skin that can be very tender. Remember this the next time you want to go farther than your strategic schedule!

Pictures:

Left Foot

Right Foot



Day 17

Date: 9/30/11

Rest

This morning I used tennis balls to perform a deep tissue myofascial release ontheplantar fascia of both feet. I recall doing this in the past and it seemed to have helped. Sitting in a chair I gently rolled my feet over the tennis ball to loosen up the tissue. Back and forth, side to side, and then in a circular motion. Afterwards, I began standing on the tennis balls at the heel with moderate pressure, while slowly making my way through the arch and towards the mid foot. My feet feel amazing after doing this as it released all the tension in my fascia.



Day 18

Date: 10/1/11Rest



Day 19

Date: 10/2/11

Distance: .75 Miles

Pace: 11:36 Avg

Time & Temp: 1:48PM - 8
5 degrees

Surface: Smooth Pavement (Warm) - Flat

Post-Run Foot Conditions: Zero plantar pain. I again have discomfort at the base and outsides of my big toes on both of my feet. My feet are still pretty smooth, although I can feel them getting a litter tougher at the mid foot.

How I Felt: The distance I am running seems very relevant for my transition. Although, I am excited to begin running a mile starting next week. Check out the pictures as they really show how my feet are doing. I uploaded a video to review my gait as well, which I've already gotten feedback on about not landing with my feet under my center of gravity and also not relaxing enough. Ugh. This is a work in progress. My calves feel great. Not sure whether this is a good or bad thing.

Key Learning: Maybe part of the key to relaxing is not thinking about technique so much. Waiting to find my groove. Being patient. Having fun.

My Feet

Gait Analysis Video



Day 20

Date: 10/3/11

Rest

One of the comments that I received on my gait analysis video was that I was trying to be too "in control". This probably causes me to be unrelaxed and stiff. Yesterday I spent a little time running around outside barefoot, just playing like a kid. I've got to admit this wasfun and was a little nostalgic.It reminded me of the days when I would go outside without a purpose and enjoy the pleasure of that simplicity and carelessness.

As adults we get so caught up in our structured lives: working, paying bills, working again, that it seems sometimes we've lost our way.Running ismy escape from that monotony. Running barefootseems to unlock something inside of me on an evendeeper level. I somehow feel more connected to my primitave roots,to nature, and to mychildhood when running barefoot.Maybe it's less technology, or less dependence on something else that "I need" to be a runner. There is a warrior inside each of us, buried under stress, anxiety, pressure, and the sometimes mundane push-button, instant gratificationculture of modern man. We were made to be highly intelligent and versitile hunters with extraordinary long distance running capabilities, not microwave dinner eaters. So, tonight - I run. Tonight, I hunt. Tonight, I play.



Day 21

Date: 10/4/11

Distance: 1 Mile

Pace: 10:18 Avg

Time & Temp: 7:05PM - 81 degrees

Surface: Smooth Pavement (Warm) - Flat

Post-Run Foot Conditions: Zero plantar pain. No feeling whatsoever of blistering or signs of wear. Feet look great.

How I Felt: I let go tonight and only really focused on being relaxed. I tried to occupy my mind a bit so that my body could simply operate normally without my mindful intervention. This seemed to work well as 1 mile is my longest run and I probably feel the best today over all the other runs. For a very short time I had discomfort in my right mid foot. I reminded myself to let go and relax and it soon disappeared. I am considering changing my regimen from 2 runs per week (every 3rd day)to 3 runs per week (Tuesday, Thursday, and Sunday) unless my feet or body object during the process.

Key Learning: Forward momentum from knee lifts is great. It not only moves you forward, but also prevents you from pushing-off. I think this is why my feet feel so great after this run.

Left Foot

Right Foot



Day 22

Date: 10/5/11

Rest



Day 23

Date: 10/6/11

Distance: 1 Mile

Pace: 12:38 Avg

Time & Temp: 6:08AM - 70 Degrees

Surface: Smooth Pavement (Cool) - Flat

Post-Run Foot Conditions: Very happy to report nothing negative. No indication of blisters or wear. My feet have adapted very well and fast. Not so much in appearance or surface texture, but more in thickness and strength. I feel my feet are in approval of my transition plan. Blisters and tenderness at this distance are not much of a concern anymore.

How I Felt: This is the first run with only 24 hours rest inbetweensessions. In the past I have run every 3rd day. In summary, I could tell the difference this morning. It was a little cooler this morning than usual and I am not used to running at 6AM, right after waking. The first 1/2 mile of my run felt a little stiff and sloppy. The remaining distance was much easier after I started to acclimate to the exercise and wake up a little bit. My body will appreciate the rest until Sunday's run.

I am amazed at how different running barefoot is to shod running. I feel like a rookie in that I am running such short distances and feeling mild soreness from these workouts. There is no doubt that this transition takes time and patience.

Key Learning: I am absolutely convinced, based on my barefoot running experience and the feedback that my body has been giving me during my conservative transition that my prior injury sustained in my transition to minimalist shoes had everything to do with a few millimeters of rubber between me and the surface I was running on. There is no question left in my mind that even the most barefoot-like shoe on the market is no substitute for barefoot running, ESPECIALLY at the time of transition.



Day 24

10/7/11

Rest

Last night I started feeling soreness in my lower legs. It is a deep soreness, which feels like it is radiating from the core of my legs, especially the soleus (lower calf muscle group), but also gastrocnemius (upper anterior and posterior calf muscle). I also feel soreness in my tibial muscle group (shins); however, this feels much different than shin splints, which I experiened early on when starting to run in shoes many years ago. My body needs the rest, so I'm glad I'm not running until Sunday. Running on the 2nd, rather than 3rd day was a very noticable change. I am in no way inhibited in my ability to function normally, but am notably more sore than my prior regimen of running two times per week. It is not painful, rather I am conscious of the feeling.

Yesterday, my 80lb Golden Retriever stepped on my bare foot while frantically taking off to fetch a stick. His nail cut open the skin on the base of my 4th toe, which now opens up when my toe is raised. I sealed it up with "New-Skin", which is a liquid bandage. Hopefully this will heal up quickly and not inhibit my runs. If this doesn't remain sealed, I will put on a fresh coat and then apply a little superglue over the top to keep it sealed up from foreign contaminants.



Day 25-26

Date: 10/8/11
& 10/9/11

Rest

The recent change inmy transition to run 3 days last week was vetoed by my body over the weekend. Yes, this change in regimen ended before it began. My lower legs were still recovering and everything was just a little stiff and vocal. The message: Rest! Stop trying to do too much too soon! Have some patience! Luckily, my body and mind are in agreement on this one. I listened and responded by allowing myself another day of R&R with plans to make a new assessment first thing tomorrow morning. The cut undermy toe from my dog stepping on my bare foot hasn't inhibited me in any way. I gave up applying liquid bandages as it just didn't seem to work.

P.S. I spent the entire weekend barefoot, including walking my dog Jack 2 milesa day. In the past, this was not tolerated by my plantar fasciitis. Now, my feet are stronger and more resilient than ever. Barefoot running is the cure to this injury. It seems counter-intuitive as virtually all other exercise (including rest) seemed to exacerbate my plantar pain in the past. Barefoot running isTHEcure for plantar fasciitis. The insole was a great tool in allowing my arches to rest, but they are a crutch, not a cure. Every barefoot run seems to bring me one step closer to a full and permanent recovery as I continue to naturally strengthen my intrinsic foot muscles.



Day 27

Date: 10/10/11

Distance: 1.25 Miles

Pace:10:11 Avg

Time & Temp: 6:12AM - 73 Degrees

Surface: Smooth Pavement (Cool) - Flat

Post-Run Foot Conditions: My feet feel great. It dawned on me that I haven't really had the feeling of the onset of blisters nor have I had new blisters in a long time. I still have the residual blister on my left big toe from day one, but haven't had any new formations since then. The callouses on the outsides of my big toes (from shoes) are wearing down a little bit and becoming more consistent with the rest of the skin on my feet. This is really great as it seems any surface irregularities stand out and become uncomfortable to run on. Zero plantar pain.

How I Felt: I'm glad that I waited to run today as opposed to running yesterday. My legs were fresh and ready for the challenge this morning. This was a very comfortable run. I found that my form improves with distance and after warming up a bit. In noticed post-run a little tenderness in my achilles. Nothing of concern, but something to continue to be conscious of.

Key Learning: Rest and patience is critical to a successful transition. Don't just know this - Live this.

Left Foot

Right Foot



Days 28-30

Dates: 10/11-10/13/11

Rest



Day 31

Date: 10/14/11

Distance: 1.25 Miles

Pace: 9:27 Avg

Time & Temp: 5:52AM - 74 degrees

Surface: Smooth Pavement (Cool) - Flat

Post-Run Foot Conditions: Mild wear on ball of foot directly under big toe. Mild tenderness on ourside edge and bottom of big toe.

How I Felt: I was really tired this morning after a really poor night's sleep. I was dragging butt when I first started, but very quickly found a rhythm and increased speed and comfort. My fastest pace was 7:47, which felt very comfortable. I really noticed that I was leaning forward well in this run. I felt somewhat off balance and more like I was falling forward than pushing-off. This really helped increase the speed and also force a landing of my feet more under my center of gravity.

Key Learning: Leaning forward forces your feet to land under your center of gravity and then swing behind you as opposed to overstriding and landing in front of you. It was very helpful to have my feet in motion to match the speed of the ground underneath me before they landed. This reduced friction and helped maintain a steady pace.

Left Foot

Right Foot



Month 1 Review

Video



Day 34

Date: 10/17/11

Distance: 1.50 Miles

Pace:9:20Avg

Time & Temp: 6:04AM - 78 degrees

Surface: Smooth Pavement (Cool) - Flat

Post-Run Foot Conditions: Noticeable wear on ball of midfoot at big toe (from friction). The bottoms of my feet are darkening in the areas that make the most surface contact. A few days ago I noticed a rough spot on my left foot. Today this materialized as dead skin. I would characterize this as a blister that was never filled with fluid. I never felt pain or discomfort where it is located. I was surprised to see it post-run as there was no sensitivity prior to the run, or during the run. I was able to easily and painlessly peel off the skin. Strangely enough, the skin beneath is not tender or "new" feeling, so walking and running on it shouldn't be a concern. I guess I'll find out soon enough.

How I Felt: This run was much like a bell-curve. I started slow and noticeably "cold", or not warmed up. The first 1/4 mile always feels clumsy and lack-luster. Mid-run was smooth, fast, and efficient. I'm usually reminded here why I love barefoot running. The endwas little slower and more focused on form. As I tired a bit I really focused on keeping my knees bent and my landing soft and calculated. Zero plantar pain before, during, or after. I find that I now have to remember to include this as a topic as it is such a non-issue for me now. I'm healthy, injury free,and am feeling great. My form is really coming together nicely. As I progressively increase my mileage I am reminded how nothing hurts on my body. This is building my confidence and allowing me to let go, relax, and have fun. Any initial debate regarding my ability to transition to barefoot running is past tense.

Key Learning: Proper form and an efficient gait come with time, practice, and patience. I'm still working out the kinks, but feel like my body is learning on its own. Allow your body to do what comes naturally. Have knowledge in your pocket to apply when there is discomfort.

Left Foot with Blister

Left Foot w/o Blister

Right Foot



Day 37

Date: 10/20/11

Distance: 1.50 Miles

Pace:9:45Avg

Time & Temp: 5:55AM -62 degrees

Surface: Smooth Pavement (Cool) - Flat

Post-Run Foot Conditions: Again, I have noticeable wear on the ball of my midfoot at big toe (from friction). I think this is fromboth increased distance and increased speed. I'm unsure whether the amount of wear is normal or whether it indicates a need to improve my form. I'm guessing it is a little of both. Although I have hotspots, my feet feel great. There isn't any tenderness and I am not sore or achy anywhere in my body. The blister from 3 days ago was unnoticeable, which is great.The most notable area of discomfort during the run was on the outside of my big toes. This area is probably the most calloused (from my days in shoes). I have considered filing the callouses down a bit, but that should happen naturally on hard surfaces if it is needed.

How I Felt: Today was cold for South Florida. 62 degrees in the dark felt a little strange, but was a welcomed change. Besides stepping in duck poop during my run, everything felt pretty good. I feel like I have reached a point where I am "doing" more than "thinking" as it pertains to my form. I've noticed that I am less focused or worried about stepping on things and really look at the horizon more than my feet now than I did in the beginning.

I've a
lso noticed that I have a lot moreconfidence in my body's ability to react and mitigate injury whenstepping on painful objects during a run, despite my pace. It is amazing how quickly the body detects discomfort and makes the necessary adjustments to minimize pain / injury. This allows me to relax more, which is key to good form.

No plantar pain.

Key Learning: My transition plan is successful. I am injury free and nearly completely pain free all the time. I feel virtually no soreness in my calves or other areas after running and the days preceding my run. My plan to run every 3rd day with 1/4 mile increases weekly is working very well for me and I would recommend this regimen to a beginner who has done some conditioning of their feet already with barefoot walking.

Left Foot

Right Foot



Day 40

Date: 10/23/11

Distance: 1.75 Miles

Pace: 8:20 Avg (7:18 Best Pace)

Time & Temp: 9:32AM - 71 degrees

Surface: Smooth Pavement (Cool) - Flat

Post-Run Foot Conditions: The outer-edge of my big toe has been bothering me a bit during every run. It did not at all this time, which is great. The speed and friction of this run actually wore down that area a bit, which I think will help me in the future as this is more consistent with the surface area of the rest of my foot / toes. Overall, my feet feel really awesome.

How I Felt: Given that this was my farthest and fastest barefoot run to date, I feel awesome! Everything really came together today, and I felt no pain throughout the entire run. I was a little concerned prior to my run because my feet felt a little more tender than usual, but this run was probably more comfortable than any other run I've experienced to date.

No plantar pain.

Key Learning: Time and experience are the ingredients to proper running form.

My Feet

Running Gait Analysis



Day 41

Date 10/24/11

Rest

My body is feeling yesterday's run today. My ankles and legsare a little sore; however, I am still feeling very optimistic and excited after yesterday's run. This might be the first time my upper legs were sore since running barefoot. Normally, the soreness has been nearly exclusively from the knee down. The Push Endurance supplement I've been taking has really been helpful in my recovery time and the overall degree of soreness I experience. I went for a walk last night with the family and was pleasantly surprised that my feet were not sensitive because of the run earlier in the day. I should be ready to rock and roll again on Wednesday.



Day 43

Date: 10/26/11

Distance: 1.75 Miles

Pace: 11:12 Avg

Time & Temp: 5:57AM - 75 Degrees

Surface: Smooth Pavement (Cool) - Flat

Post-Run Foot Conditions: There is still notable wear on the ball of my foot under the big toe of both of my feet. This area is slightly discolored (redness) as the skin is still in a re-growth stage. Strangely enough, this area is not overly sensitive. I also noticed a small blister on the 4th toe of my right foot. This has never been fluid-filled or bothersome in any way. It is similar to a previous one, where the skin simply seems dry and appears to shed, revealing skin consistent to the non-blistered area.

How I Felt: Both last night and this morning I contemplated whether I should wait one more day to run again. My contemplation derived fromminor residual soreness and fatigue in my lower extremities. My "Day 41" run was an increase in distance and was alsomy most aggressive barefoot run to date from the perspective of my pace. That runcaused minor soreness in the typical areas, but this time also included my arches and upper legs. The arch soreness seems healthy and does not appear to be returning symptoms of plantar fasciitis.

Ok, so - today's run. Given the debate over my conditioning and overall well-being this morning, I chose to run at a very conservative pace. Like normal, the run became more comfortable as I warmed up. My arches, feet, and overall body felt good during this run. Immediately upon my return I downed my recovery supplements in an effort to mitigate soreness. I really concentrated on keeping my head up / face forward during this run. I noticed in my gait analysis video that I was not looking at the horizon like I should be. Also, I exaggerated my knee bend on this run. This seems to really help position my foot for the most desirable landing location, which is directly under my hips.

Today's run can be categorized as highly conservative and safe.

No plantar pain.

Key Learning: Allow your body's level of conditioning to dictate your pace. Feel great? Push yourself a bit. Feel mediocre? Take it easy. Go light and continue to make pace adjustments that your body will appreciate and tolerate. Feeltoo soreto run? Alter your training plan and postpone your run. Successis having fun and remaining injury-free.

Left Foot

Right Foot



Day 44

Date: 10/27/11

I woke this morning to sore arches. The left is a little more sore than the right, but they are both feeling minorly aggrevated. Also, the residual pain that I started my barefoot transitionwith(anterior of my left foot) is slightly aggrevated as well. I'm not overly concerned at this point, but will probably make an adjustment in my regimen to allow an extra day or two of rest before running again, should my arches not be fully recovered before my next planned run. I'm pretty convinced at this point that my day 40 run was a little too aggressive and that my feet got a hard workout and may be a bit inflammed. In hindsightit may have been better for me to havepostponed my day 43 run, but I can't change that now so I will just have to focus on the lesson learned and apply that mentalityof patience as Imove forward. Luckily, my day 43 run was at an overly conservative pace.



Day 45

Date: 10/28/11

I was pleased to find that I had no heel or major arch pain with the first few steps this morning after getting out of bed. Also, the anterior of my left foot feels great. Overall, my body feels a bit fatigued due to training and inadequate sleep this week; however, I sense that my arches are healing. At this rate I will not be running tomorrow (Saturday) as planned. I would much rather miss a day or twoof running than further aggravate my condition and cause an injury. I will continue to rest until I'm at 100%, which I'm hoping will happen over the weekend. Plantar soreness occurs when the intrinsic muscles in the foot are too weakor become fatigued, forcing theplantar to become a load bearing system, which it is not designed to do. This can easily result in an overuse injury leading to plantar fasciitis. I have made huge progress in strengthening the intrinsic muscles in my feet to overcome plantar fasciitis.

Key Learning: Major changes in training plan (pace / distance) can have a major effect on the body's ability to remain healthy during the initial transition period. I mistakenly considered distance to be the primarily (and maybe only)factor to consider in transition; however, learned that pace is equally (if not more) important. Don't put the cart in front of the horse, or in other words, don't outpace your current level of conditioning. Incrementally increase distanceAND pace.



Day 47

Date: 10/30/11

Distance: 2.00 Miles

Pace: 9:40 Avg

Time & Temp: 2:05 PM - 75 Degrees

Surface: Smooth Sidewalk & Extremely Rough Street (Cool) - Flat

Post-Run
Foot Conditions: I mixed it up today and did 1/2 my run on smooth pavement and the other half on a really rough and uncomfortable street. I am surprised to see that my feel don't feel any increased abrasion due to the change in surface quality. The pad on my forefoot at my 5th metatarsal is always a little sore after running on rough surfaces. This surface was calloused well before my barefoot transition.

How I Felt: I have been reading a new barefoot book and really applied a deep knee bend to this run. I must say that it was very helpful on both surfaces. This really helped to minimize pain on the really rough road. I concentrated on releasing all tension and accepting the pain of my foot landing. Surprisingly, my landing started becoming more tolerable and was actually not nearly as bad as it was when I was resisting the sensations.

I skipped yesterday as a planned run to recover a little more after feeling a little more sore than usual in my arches. As it turns out, I spent a lot of time barefoot at the park on Saturday at our company picnic. I was kicking the ball around in the wet grass and enjoying not worrying about stepping in wet grass that would have ruined most shoes. Although I still have minor soreness in my arch, I decided that barefoot running at a moderate pace would help, rather than hurt the condition. After all, this has cured my plantar fasciitis so far.

No plantar pain.

Key Learning: The deep knee bend is a critical tool to have in your toolbelt as a barefoot runner. Learning to have a deep knee bend with "unloaded" calf muscles is a science. I found that relaxing the ankle really helped. This was my longest run to date barefoot and I feel great - especially in my calves.

Left Foot

Right Foot



Day 48

10/31/11

Rest

I have been feeling better each day in my recovery since my day 40 run, where I felt soreness in my arches.The 2-miler yesterday was my longest barefoot distance to date, and this morning I feel that this run was NOT in any way counter-productive in my recovery. On the contrary, I feel better today than yesterday. I feel pretty healthy right now and am feeling that my form has inproved 10-fold since my barefoot transition. My run yesterday on the rough stuff proved this to me.

I've read a lot about bending my knees and relaxing. I've done a lot to implement these techniques, but found that it is relatively comfortable to run on hard, smooth surfaces without doing them to the extent that I know Ishould.Running on challenging surfaces really teaches the importance of implementing the perfect form. This perfect form should be applied to all surfaces. I don't want a form for grass surfaces, another formfor smooth concrete, and another for the rough stuff. This will really take a conscious effort until I rewire my biomechanics and build new muscle memory.

Key Learning:

Running with bad form on rough surfaces = pain

Running with great form on rough surfaces = sensation

A key component in running with great form on rough surfaces is accepting and embracing uncomfortable sensations. The key is how we react to these sensations.Relaxation helps to minimize both the sensation as well asthe chance of injury. I think its important to remember that sensations are not alwayssynonymous with injury. There are no guarantees that even running with the elusive "Perfect Form" will not be painful at times, but these sensations in most cases are not causing any real harm to our feet. I believe a little mental focus and acceptance to the sensation can turn down the volume a bit on the communication we receive from our feet, making things a little more tolerable.

The surface I was running on could substitute for a cheese grater. It is quite simply harsh. I found that in letting go of my concern for the sensation I was able to bend my knees further, relax my body (especially shoulders), and land much more efficiently. I found my feet landing nearly flat-footed, which majorly reduced the sensation as an increased surface area of my foot shared the burden of the landing. This quite literally made my landing softer and lighter.



Day 50

Date: 11/2/11

Distance: 2.00 Miles

Pace: 9:36 Avg

Time & Temp: 11:02AM - 78 Degrees

Surface: Smooth Sidewalk &Medium-Rough Paved Path

Post-Run Foot Conditions: Visible mid foot wear (abrasion) under the big toe on both feet. This area is more sensitive than the surrounding skin, but is not causing any discomfort. The wear is repeateadly in the pattern of a circle. On the right foot the entire surface area around this circle is very smooth. On the left foot, the outer edge (big toe side) of this circle is becoming slightly calloused. I have very minor discomfort on the tip of my 2nd toe (left foot) and on the tip of both my 2nd and 4th toes on the right foot. These toes have very minor abrasions with no sign of blistering.

How I Felt: This was my second 2-miler, which is my longest distance to date. My previous 2-milerwasapproximately 60% on smooth surfaces and40% onshredded streets. This run was approximately 80% on medium quality surfaces and 20% on smooth surfaces. The medium quality had all kinds of "treats" in the form of acorns, rocks, sticks, berries, etc. I mostly ignored my desire to overanalyze the surfacein anticipation of "hazards"and tried to focus more on the horizon and relaxing. Given the new challanges in surface quality and distance, I am very happy with this run. My feet feel only very minor soreness and I should have no problem doing this route again within the next few days.

Long before this documentedbarefoot journey began, I kicked off my shoes and decided to run this exact route on a whim with absolutely no plan whatsoever. I didn't even bring my shoes with me. At mile one I knew I was in trouble, but there was only one way back. All I could do ispushforward through the pain and throughthe rest of the run. The ground was so hot and I was such a rookie tenderfoot that I blistered so badly I could hardly walk for a week. I was a complete mess. Even though I totally wrecked my feet in that run,I knew there was something about barefoot running I wanted to be a part of, but concluded that the answer was the uber-minimalist toe shoe. Later I wrecked myself again doing too-much-too-soon in those and now they are collecting dust in my closet, while I do everything barefoot.

Today, I got my pride back and I owned this route and this run. All I can do is smile as I look down to see how different my feet look this time around. I won this battle and didn't have to walk away with anybattle scars.

One of the challenges I found on this run was getting a rock or other piece of debris out from under my foot after stepping on it. I found that a few times I had a few hitchhikers, who refused to abandon the free barefoot ride down the street. I trieda few techniques, of which some worked better than others:

1. Scrape foot on ground during forward stride, hoping to not jam a toe or miss the ground completely.

2. Attempt to quickly reach down and brush the obstacle free from foot with hand during forward stride, again trying to actually make the connection.

3. Continue to "carry" the object with you (for an astonishing amount of time) until it falls off on its own.

4. Run towardsthe edge of a road or sidewalk and brush foot through grass, like a golf club swing.

No plantar pain.

Minor top-of-foot-pain on my left foot, which I remedied during the run by bending my knees and increasing my cadence.

Key Learning: Perserverance pays off. Not every run will be magical or groundbreaking in learning. Practice, practice, practice. Challenging surfaces help usmaster technique. Face those challenges, rather than fear those challenges - they will help your
form and increase your confidence as a barefoot runner.

Left Foot

Right Foot



Day 53

Date: 11/5/11

Distance: 2.25 Miles

Pace: 9:07 Avg

Time & Temp: 4:16 PM - 75 Degrees

Surface: Smooth Sidewalk & Extremely Rough Street (Cool) - Flat

Post-Run Foot Conditions: I mixed it up again today and did 1/2 my run on smooth pavement and the other half on a really rough and uncomfortable street surfaces. Incorporating more challenging surfaces into my regimen seems to really be triggering more toughness in my feet. My feet got plenty of stimulation on this run and were a little tender in the typical places (outside and lower part of big toe & midfoot at 5th metatarsal). I anticipated seeing a mess on the bottom of my feet post-run, but everything was normal with the exception of a small blood blister on the top of my 2nd metatarsal on my right foot.

How I Felt: Have you ever seen a Sci-Fi movie where someone gets flashbacks or perhaps vivid glimpses into the future? While those connections are made, visions and feelings overwhelm the person in short bursts of clarity in the midst of confusion, noise, and misunderstanding. For very short bursts during this run, I "found my form" and then seconds later lost it again. It's like I was hot, and then all of the sudden I was not. I was getting glimpses into the possibilities that barefoot running has so much more to offer to me through true mastery of technique.

Those "hot" moments were like throwing a spiral, swishing a 3-pointer, or driving a golf ball further than ever before with a gentle swing - effortless. When these stokes of mastery happen, there is no pain, no tiredness, no discomfort - just pure awesomeness. This is not running, this is barefoot running. This isn't even the same sport as running. The entire dynamic changes when you take off your shoes. The blindfold is lifted and there is no turning back.

In a few previous runs I started getting soreness in my arches. This has completely disappeared again and my feet feel stronger than ever before.

I decided to try my hand at acrobatics and do a backflip, which I haven't tried in 10 years. I got huge air and landed it without eating dirt! Fun stuff. I told my wife I don't run anymore, I play. I think she was just happy that I didn't land on my head.

Key Learning: Remain patient and steadfast in your journey of transitioning to barefoot running. The fruits of this labor slowly become more evident with time.

Note that the pictures are the day after and my feet were pretty dirty from my earlier barefoot walk with the dog. You can see the blood blister and other areas of abrasion from the rough street.

My Feet



Day 56

Date: 11/8/11

Distance: 2.25 Miles

Pace: 9:06 Avg

Time & Temp:11:12 AM - 75 Degrees (3/4 Sunny, 1/4 Raining)

Surface: Smooth Sidewalk & Medium-Rough Street (Cool) - Small Elevation Changes

Post-Run Foot Conditions: My feet are a little tender from an increasein training on more challenging/ advanced surfaces. The consistency of the surface on this run were a littleless forgiving, which means that even minor inefficiencies in my form were the catalyst toabrasions from friction and increased sensory feedback.

Strangely enough, Iam beginning to find more joy in the varioustextures of surfaces I run on. The rough stuffis actually beginning to feel uniquely comfortable to run on, whileminor debris is also much more tolerable to land on as well. I actually found myself intentionally stepping on objects as opposed to avoiding them, just to testthe effect on my feet.

Have you ever heard how being loose and limber versus tight and strained can drastically reduce injuries to those involved in car accidents? Perhaps, someone not paying attention doesn't have the chance to "brace for impact", which in turn allows their body to more safely absorb the collision forces. I've found the same philosophy to be true when landing on an object with your bare feet. If you look at a rock and think in your mind that it is going to really hurt to step on it and you then reluctantly step on it, it's going to be very uncomfortable, mostly because you are tense and fearful. However, if you don't fear the stimulation, and land on an object with a relaxed foot, your foot folds around the object and absorbs the stimulation across a larger surface area, drastically reducing the affect of stimulation on your foot. Hey, it still might hurt, just not as badly. Also, you will greatly reduce your chances of injury, which is the point.

I didn't realize until the day after my Day 53 run that I bruised my heel on my right foot. I had to think hard to remember how or when it happened. I believe I stepped directly on a rock while walking across the street. It's little sore, but isn't much of a concern as it doesn't hinder my running in any way.

I still have some tenderness on the tips of a handful of my toes. No additional blisters or escalations to my blood blister.

How I Felt:Firstly, I would like to note that I am sick as a dog today. Ugh. I should be home in bed, not running. I contemplated not running at all today, but seemed toremember that runningreally kicking the sickness out of my system in the past, so hope it does the same again today. So far I feel pretty good, although I'm tired.

Overall, this run went very well. My feet were pretty resililient through 3/4 of the run, and then started becoming a little tender. I really concentrated on lifting my feet to more of a "butt kick" chi-running / pose-running form today. This seemed to work well for the most part. I had to focus on not allowing this change in form to cause my foot to land harder than normal. The other thing that seemed to really help was making much more of a conscious effort to lift my toes upon landing. I was reading abouthow this prepares the midfoot skin for a less abrasive touchdown, and I must say that it works - just as long as you can stay relaxed in the ankle, etc at the same time.

3/4 into my run it started sprinkling, then raining, then pouring outside! For the first time ever I didn't have a care in the world as there was no article of clothingthat could be ruined. Wet shoes are a nightmare. It really was cool and refreshing on my feet to run in the rain. I was a little worried that wet feet might abrase more, but I came out fine.

Key Learning:Butt-Kick "heel lifts" help to maintain landing under center of balance / gravity. Lifting toes prior to landing prepares skin for least abrasive landing.

Left Foot

Right Foot





Date: 11/11/11

Distance: 2.50 Miles

Pace: 8:58 Avg

Time & Temp: 9:45 AM - 72 Degrees

Surface: Smooth Pavement (Cool / Partially Wet) - Flat

Post-Run Foot Conditions: This entire run was on very smooth concrete, which meansthat my feet are almost completely unscathed. This surface is a breeze to run on now. It's hard to remember this surface making my feet tender just to walk on. Those daysare long gone! This run was a treat for my feet in preparation for my next outing, whichwill be on much rougher terrain. I think I will try to alternate surfaces to benefit from theenvironmental challenges of rough surfaces, while allowing proper recovery for my feet.

How I Felt: I felt very relaxed during this run. I feel really good about getting out thereand running longer distances as well. What I have noticed over the last two runs is that Iam not experiencing any calf soreness whatsoever. I attribute this to a deep knee bendand relaxed ankles. Although I was a little winded in this run (at times), I really feel theefficiencies of barefoot running and finished strong with a lot more in the tank. I wouldhave really liked to have pushed myself to a faster pace, but I ultimately feel that isunwise at this time. I have to remember to focus on mastering technique, and thenendurance, and then speed.

I felt a little discomfort a few times in the anterior muscles on both feet (mostly the rightfoot). I stopped once to regroup, assess and massage my right foot, and then Icontinued with small changes to my form (increased cadence / relaxation), which Ifound to be an instant remedy to my discomfort.

Key Learning: I don't feel there were any major breakthroughs in this run today, whichis totally ok because this run great.


Date: 11/14/11Distance: 2.50 MilesPace: 8:53 AvgTime & Temp: 11:39 AM - 81 DegreesSurface: Medium Pavement (Air Temp) - Flat with Small Hills
Post-Run Foot Conditions: The looks that I get from most spectators of this sport are often founded on wonder, disbelief, and sometimes even amazement. The most typical question (verbal and non-verbal) that I get from people is, "Doesn't that hurt!?". I can certainly understand the sentiment as anyone who regularly wears shoes would find discomfort running (or even walking) without them. I know that I did - at first. It seems almost inconceivable for most to understand how adaptive the human body can be. Strangely enough, nobody really considers how wearing shoes is the actual adaptation - not being barefoot. The engineering of the human foot is a marvel that can only be thoroughly appreciated when it is used to its full potential. Since my feet have gotten stronger and more durable, I generally feel more capable as an athlete. The exciting part is that I'm still only scratching the surface in this journey.

Incrementally approaching distance and pace in this sport is crucial. As the body adapts and feedback produces optimal technique, the feelings of discomfort experienced as a tenderfoot (barefoot rookie) slowly receed and are replaced with efficiency and freedom from the restrictions of shoes.

I'm starting to prefer a rougher surface over the smooth stuff. Don't get me wrong, the super-smooth concrete is dreamy, but the rougher surface is more massage-like and feels more textured. The rougher surface offers so much more information (proprioceptive feedback) that it keeps me honest.

You can see the typical wear patters on the ball of my midfoot and on the big toe. I've noticed now for the past few runs that I have also been getting a wear line across the midfoot of my right foot. I find it strange that this doesn't also exist on the left foot.

I still have a blood blister on the 2nd toe of my right foot and also what appears to be either a blood blister or some type of bruising on the midfoot at my 5th metatarsal on my right foot. I'm guessing I stepped on a sharp rock or something. In all, my feet are a little scraped up and are showing a little wear, but they truly feel healthy and happy.How I Felt: This run was amazing. I really felt like I stepped out into nature and breathed in life on this run. I was reminded throughout the entire run why I am a barefoot runner. The weather was amazing, my form was efficient, and I just dominated this run. I love barefoot running. It's just such a great feeling to be out there feeling the cool breeze on your feet, while they are open and unrestricted by shoes.

Key Learning: I again applied the "butt kick" heel-lift into my form in this run. I really felt that this helped in lifting my feet early, prevented the end-of-stride push-off, and also helped to ensure my feet landed under my center of balance. I had a deep knee bend and ensured that I was lifting my feet to my body and not bouncing. When employing this lift, the entire motion of the stride changes. This made my feet feel as if they were moving in a circular motion like the road runner, or like riding a bicycle. I noticed that this immediately relieved discomfort on my feet (and toes) as it positioned my feet to land properly on the ground during my stride. Also, I found that pumping my arms forward (not across the body) helped with my cadence and powering my movement.Left Foot
Right Foot

Barefoot Running Overview - Day 62




Date: 11/17/11Distance: 2.75 MilesPace: 8:57 AvgTime & Temp: 7:06 AM - 81 DegreesSurface: Smooth Pavement (Air Temp - 50% Wet) - FlatPost-Run Foot Conditions: My feet feel and look great. I was thinking this morning that I always upload pictures of my feet directly after running, which really illustrates them in the worst possible condition. Post-barefoot runs usually leave feet looking dirty, sometimes even after a shower and lots of soap. I assure you they are clean, its just that it takes a little time for discoloration to dissipate - especially in that I spend most of my time outside without shoes. Typically, after a run on rough surfaces my feet are a bit tender and show some signs of wear. My runs on smooth pavement are really easy and my feet have little to no sensitivity and very minor wear afterwards. As I type this now I can't even feel that I went running today. There is absolutely no sensitivity in my feet whatsoever. I feel I could go out and do it again all over - and I would if I didn't have any common sense.

I really find the rapid skin regeneration of my feet to be amazing. I have found that there is, at minimum, a 50% recovery of skin regeneration and overall level of sensitivity in my feet, literally overnight. I'll take some before and after pictures of my feet sometime in the near future to see if they illustrate what I feel happen with skin regeneration and overall recovery from the time I run to the next day. I've spent up to $175 on running shoes that are less comfortable than my bare feet, and I promise you they will never recover an ounce of tread. And you know what, my feet do all this for free - for life.How I Felt: Today is my longest barefoot run to date. I find the morning to be so peaceful and tranquil outside. Mornings provide some of the best conditions of the day for a runner. It's optimal for running as its cooler outside and the sun isn't yet overhead robbing you of your endurance. Despite this, I'm not acclimated to training in the morning so I felt that I was not at optimal performance. My timing was under 9:00 miles, but I just didn't feel like this was my best run. I suppose it didn't help that I was getting cramps from drinking too much coffee before the run. I know, I know...like I said, I'm a little out of my element running in the morning. At least I know for next time. Overall, I am happy with my run because I had fun and it is making me healther and happier as a person, which is exactly why I run in the first place.

Key Learning: I am not yet at the point where I'm ok with leaving my GPS watch at home and just going for a run. I'm either too dorky to leave my technology at home or am too self-reliant on these tools. Maybe a little bit of both - especially the dorky part. I'm not sure I will ever be at peace leaving my beloved Garmin at home while I go out running. I cringe just thinking about "flying blind" and not recording my progress. Overall, my key learning is really more about my progress as a whole in this transition. I could hardly fathom running barefoot in the past. Now, I have broken through the mental barriers that once obstructed my ability to conceive the possibilities of running in such a natural form. I'm incrementally and methodically following a disciplined plan towards testing the boundaries of my capacity and feel that there is nothing that can't be accomplished with patience, determination, and perserverance - If you really want it and are willing to do the hard work.
Left Foot

Right Foot


Date: 11/20/11Distance: 2.75 MilesPace: 9:11 AvgTime & Temp: 12:02PM - 81 DegreesSurface: Medium-Rough / Rough Pavement (Air Temp - 75% Wet) - Some Hills / SlantsPost-Run Foot Conditions: The rough pavement treated my feet like a baby treats a diaper. I really pushed the envelope this time by going to the park and running in near unknown conditions. I knew in advance from biking and running this route in shoes in the past that the surface was not smooth, but the degree of complexity of this surface was kind of unknown as my casual observations are quite different than the type of analysis I make now as a barefoot runner. I was very intentional in signing up for a rough ride, and I was not let down.

As soon as I parked the car and got out it started raining really hard. I climbed back in like I was the wicked witch of the west in fear of melting. Had I come this far to just turn around and go back home? I kind of had the sense that the rough terrain was going to metaphorically "rain on my parade" in terms of comfort on this one, but I wasn't prepared for the literal sense of this.

The rain stopped as fast as it started and I was on my way. I remember thinking that this run would be interesting, mostly because of two things: (1) rough cement and (2) wet surface. The hills were minor enough to not present a challenge, or at least I thought. I really only considered running up and down hills, but not necessarily running on slated surfaces. Here is what I learned:

Running the slants is nothing short of annoying in footwear.
Running the slants without shoes is nothing short of foot wear.

Yes, the surface conditions and angle of this terrain wants the skin on my feet like Gargamel wants the smurfs.

How I Felt: Today is my longest barefoot run to date on consistently rough terrain. I stopped at least twice to check out my feet. Honestly, I was astonished to see nothing of concern because that was so disagreeable with my mind's eye. I was certain that there would be massive wear, a blister, or maybe a few missing toes or something...but there was nothing. The alarm on the top floor indicated big concern in the lobby, but I guess there was no need to call the cops afterall. This was a battle of the mind and I am finding that I still have a few thoughts who are crying wolf.

Key Learning: As a runner I have faced several major challenges. One of them has been endurance, which I addressed by slowing my pace and pushing through the "wall(s)". Another has been improving my overall pace, which I addressed by running faster (at least once a week), while reducing the overall distance.

As a barefoot runner, a major challenge is learning to relax and to find comfort through complex enviorments and surfaces. The solution is not dissimilar to those above in that they require the same remedy of doing that which is the challenge. How to improve the level of comfort running on uncomfortable surfaces? Run on uncomfortable surfaces.

I continue to be amazed by the recovery time of my feet. Yes, they were tender post-run on rough conditions; however, they were incredibly much less sensitive in the same day, and even more improved by the next morning.Left FootRight FootDate: 11/23/11Distance:3.00 MilesPace:8:19 Avg

Splits:

Mile 1: 7:52
Mile 2: 7:52
Mile 3: 9:29Time & Temp: 12:41PM - 83 Degrees - SunnySurface: Medium-Rough (Very Warm) - Some HillsPost-Run Foot Conditions: My feet feel healthy, but tender. I killed the first 2 miles at 7:52 average pace. After these 2 miles I was completely gassed. I stopped for about a minute to catch my breath and then decided to finish the last mile at a more comfortable pace, which ended up being 9:29. My feet felt amazing for the first 2 miles. There was no sensitivity whatsoever.The last mile was on a much rougher surface, but was manageable.

During my run I didn't noticed much discomfort in my feet, which is why I was really surprised to see a big blister on my left foot after finishing. This is the first water-filled blister that I've had since I started running over 2 months ago. This one is also is a weird place (outside edge of my foot, below mid foot). I attribute this to the pace of my first 2 miles on medium-rough surfaces. The morning after the run the blister is nearly fully healed. The liquid has gone away and the skin is tight and strong. I'm pretty sure at this point that the skin will not break open.

How I Felt: I didn't pace myself accordingly for the planned distance. I couldn't help myself because it just felt so awesome. I really found a natural rhythm and motion this time. I felt very light on my feet and felt like gravity was really doing most of my forward propulsion. I considered pushing through it, but didn't want to get sloppy and lose focus on the goal, which was not a PR.

Key Learning: This route used to be what I would consider to be rough roads, but has become fairly comfortable. My feet are getting pretty tough and I'm getting faster. Something happened at month 2 for me. I seem to have developed in strength in my feet, ankles, calves, etc. My calves don't even get sore anymore. The skin on my feet still get a little tender after runs like this, but I was really pushing it. By the next day things are dramatically improved. I really feel like I'm ready to take on more than ever before. My recovery time seems to be much faster than in the past. I could probably run every other day at this point, but I am not going to push my luck.Left FootLeft Foot BlisterRight Foot
Date: 11/28/11

Distance: 3.00 Miles

Pace: 9:45 Avg

Splits:

Mile 1: 10:11

Mile 2: 9:43

Mile 3: 9:22

Time & Temp: 10:58AM - 79 Degrees - Overcast and Windy

Surface: Medium-Rough (Air Temp) - Flat

Post-Run Foot Conditions: About as sensitive as Richard Simmons.

I've been noticing that I'm getting a few small callouses on the tips of some of my toes. Even when I'm not pushing-off during my stride my toes touch the ground and some abrasion naturally happens. I'm unsure whether this is expected or whether I need to tighten up my form a bit. I'm guessing a little bit of both. The increased mileage on rougher terrain is taking my feet to a whole new level of durability through wear and repair.

The route I ran today had some pretty rough surfaces, but I'm finding that I'm able to endure these much better than in the past. It's notably more difficult to run fast on rough surfaces because the conditions force you to change your biomechanics. Proper forward propulsion as a runner comes from gravity as you lean forward from the ankle, hips, etc (below the waist). When running barefoot, the body naturally responds to rough surfaces by changing your center of balance / gravity to that of a more neutral position (less lean, more balance) in order to reduce pressure / abrasion on the toes and midfoot. So, the dynamic of forward propulsion changes a bit. This is where the deep knee bend helps to add more natural suspension and keep the foot in its proper landing position while still maintaining the proper integrity of a natural running form.

I ran a huge loop with one of the roads being Military Trail (a very busy 6 lane street). There was quite a bit of glass and other debris on the sidewalk, which was all easily avoidable, but not inviting. My senses tell me to stay away from these major roads going forward if possible. The other roads and the connecting bike path that I ran on were great.

Within the first 1/2 mile of this run the blood blister on the 2nd toe of my right foot started becoming a little sensitive. I'm unsure whether I stepped on something or whether it just finally moving to a new step of healing. It looks worse than it feels.

How I Felt: I chose to be wise and add 2 additional days of rest because I started feeling overly sore 2 days after my last run. The outer edge of my left foot (middle of foot), my achilles tendons (mostly my left), my calf muscle (again, mostly left) was sore and needed rest. I think this happens after running sub-8 min mile paces. Oh well. No regrets. I had a blast running fast and these are the growing pains as my body gets stronger.

Because I was feeling a little sore and took extra time off since my last run, this run would be my recovery and test to ensure everything was in order. Overall, I feel good at the moment, but the true test seems to come 2 days later.

Key Learning: Running on the 3rd day has paid off again. I was able to recognize that I needed additional rest. Also, I allowed myself to rest even though I wanted to push through it and persevere, which could have led to an injury.

Right Foot

Left Foot




Date: 12/1/11Distance: 3.25 MilesPace: 2-Miler 7:44 Avg, 1.25-Miler 10:28 Avg
Splits:
Mile 1: 7:43
Mile 2: 7:50
Mile 2-3.25: 10:28Time & Temp: 10:29AM - 60 Degrees (Sunny)Surface: Smooth Sidewalk (Cool) - FlatPost-Run Foot Conditions: My feet feel awesome! This run literally felt near mindless as it pertains to the lack of discomfort in my feet. There was a lot more running than thinking on this one. It can be so comfortable running without shoes and this run reminded me of that. The only real discomfort I had was the burning in my lungs as I pushed a sub-8 min pace for the first 2 miles. Given that my last two runs were on fairly rough surfaces, this was like a much earned reward.How I Felt: I'm getting faster and stronger. The distances and pace I'm running now are becoming challenging. This particular surface doesn't pose much of a challenge to my feet, which will be great for adding distance down the road. I really pushed a high cadence and found a rhythm that was very comfortable and given my pace. I was pretty winded after my first 2 miles. I stopped to rest and then preceded to run the additional 1.25 miles scheduled for the day, at a much slower pace. Key Learning: I just had fun and enjoyed the fruits of my labor in this run, which was more about application than learning.Left FootRight FootDay 82

Date: 12/4/11

Distance: 3.25 Miles

Pace: 9:29 Avg

Time & Temp: 11:27 AM - 77 Degrees

Surface: Smooth Pavement (Air Temp) - Flat

Post-Run Foot Conditions: I feel pretty good considering I was playing "Rickshaw Daddy" this run. Running while pushing my daughter in a 2-person jogging stroller / bicycle trailer was a lot of fun, even if she was sleeping the whole time. It was a little unusual running while holding the handle of the stroller with one hand, but surprisingly required little additional effort - at least until the wind came into the picture.

The route I ran today was a loop around a large retention pond, which went something like this: Easy run with wind at my back, nice cross-wind, crazy winds resistance (amplified by massive stroller), nice cross-wind, repeat. The headwind was challenging in that I had to work harder to push the stroller, yet also focus on not pushing-off with my feet. My feet have very minimal sensitivity and wear.

How I Felt: I planned this to be an easy run. I set the Garmin at a 10:30 pace, but found 9:30 average to be very comfortable, so I just went with it. It was fun pushing the stroller and having my daughter with me. I think she really enjoyed it as well. Obviously, it was a
comfortable ride for her as she was sleeping inside the first 1/2 mile.

Key Learning: The last few runs started with 2 sub-eight minute miles. This made running 9:30 paced miles VERY easy, even with the stroller and high wind. Having even one arm immobilized (stroller handle) while running has a notable impact to efficiency and running
gait.


[class="Apple-style-span"]Date: 12/7/11[/class]

[class="Apple-style-span"]Distance: 3.50 Miles[/class]

[class="Apple-style-span"]Pace: 9:29 Avg[/class]

[class="Apple-style-span"]Time & Temp: 6:04 AM - 60 Degrees[/class]

[class="Apple-style-span"]Surface: Smooth Pavement (Wet) - Flat[/class]

[class="Apple-style-span"]Post-Run Foot Conditions: Nothing out of the ordinary. I still get a kick out of running barefoot through puddles as I have no shoes to get wet or ruin. I find the cool water to be refreshing and adventageous as it can also serve to regulate bodily temperature. [/class]

[class="Apple-style-span"]How I Felt: Have you ever had one of those runs where it all comes together and you feel virtually unstoppable with an endless supply of energy? Well, if I'm being honest, this was not one of those runs. Yeah, it happens from time to time. [/class][class="Apple-style-span"]Not the part about honesty - the part about having a bad day. [/class][class="Apple-style-span"]Its a little depressing because I was looking forward to my routine run for a few days in advance. My form just seemed sloppy and I felt a little sluggish and tired. Oh, well.[/class]

[class="Apple-style-span"]We runners are an odd bunch at times, running all hours of the day or night and through an incredible variety of weather, all to get our fix. We push through all kinds of physical and emotional barriers with a variety of goals that all commonly unite us in some way or another. Despite not having the run of the century, I still enjoyed the process and felt pretty good after completing the run. I am not my best athletically in the morning; however, this is the only time of day that I have an opportunity to run today because of work.[/class]

[class="Apple-style-span"]Key Learning: When you don't do your best, find solace in the fact that you tried your hardest.[/class]

[class="Apple-style-span"]Date: 12/10/11[/class]



[class="Apple-style-span"]Distance: 3.50 Miles[/class]



[class="Apple-style-span"]Pace: 8:31 Avg[/class]



[class="Apple-style-span"]Time & Temp: 2:37 PM - 78 Degrees[/class]



[class="Apple-style-span"]Surface: Smooth Pavement (Cool) - Flat[/class]



[class="Apple-style-span"]Post-Run Foot Conditions: My toes and mid foot are smoother than a baby's bottom. My feet look and feel like they've just been treated with a pumice stone. Running barefoot is my "man"a-cure, which is ironically the least manly thing I've said all day. The only calloused spots on my feet are on the outside of my big toe, the area where my toes meet my mid foot, and a small spot on the outer part of my mid foot at my small toe.[/class]



[class="Apple-style-span"]I am starting to wonder whether the blood blister on the toe of my right foot will ever go away. It doesn't hurt, but isn't exactly doing me any favors when I present my argument about the comforts of running barefoot. At the moment, my feet feel awesome! I never expected to enjoy running barefoot this much. I am so glad that I decided to give this a try and stick with it long enough to reap the rewards.[/class]



[class="Apple-style-span"]I anticipate the muscles in my feet to be a little sore over the next few days as this is usually what happens when running at this pace for a few miles. The tendons are all becoming stronger and more elastic through repetition, but that typically comes at the price of some minor discomfort, which is no different that a post-gym workout on any other part of the body. After all, muscle is gained through the process of minor tissue destruction and repair. This is particularly a careful process for a barefoot runner as the feet, ankles, and other tendons and ligaments in the lower extremities rarely get worked when wearing shoes. It it literally a rehabilitation process.[/class]



[class="Apple-style-span"]How I Felt: I found my form this time. Wow! I was on the money like Benjamin Franklin chills on the bills, son. High denominations of efficiency and yet I don't feel spent afterwards. I left with a goal of 8:30 and I finished right on target. I got set back a bit by stopping for a few seconds to take a sip of water from the cup I left on the sidewalk. My Garmin auto-paused, but I looked down and found that I was like 15 seconds behind my virtual partner after resuming. I really, really, need a hydration pack again. My wife tells me that the mold growing inside the bladder of the old one was a "good sign" that it "might" need to be replaced. I had to run a 4:19 pace for a short time to catch back up to my goal pace.[/class]



[class="Apple-style-span"]Key Learning: I found that landing on the outside of my foot (nearly flat-footed) directly under my center of balance (bent knees) was very comfortable and efficient. I don't think I would ever really learn to develop such a refined form while in shoes. The process of eliminating discomfort while running barefoot is the ultimate teacher. It is true what is said in the barefoot community - We have two coaches that we take with us every time we run - our feet.[/class]



[class="Apple-style-span"][/class]

[class="Apple-style-span"][/class]

[class="Apple-style-span"][/class]

[class="Apple-style-span"][/class]

[class="Apple-style-span"]Date: 12/13/11[/class]

[class="Apple-style-span"]Distance: 3.75 Miles[/class]

[class="Apple-style-span"]Pace: 8:55 Avg[/class]

[class="Apple-style-span"]Time & Temp: 10:45 AM - 78 Degrees[/class]

[class="Apple-style-span"]Surface: Medium-Rough Pavement / Bike Path (Air Temp) - Flat[/class]

[class="Apple-style-span"]Post-Run Foot Conditions: This is my longest barefoot run to date. The surface conditions were pretty consistently rough on this route; however, I felt a sense of mastery like never before through the most brutal of road surface conditions. Throughout the majority of this run my feet felt awesome![/class]

[class="Apple-style-span"]When I say awesome, I am not speaking in relative terms, such as less sucky than walking on hot coals or some other unappealing experience that classifies this as a marginal improvement by comparison. In fact, I am not comparatively speaking at all. I literally mean that the experience was hands-down more comfortable than wearing running shoes.[/class]

[class="Apple-style-span"]I would say that I started feeling tenderness in my feet at around 3 miles. This was minor and expected. Time and experience keep pushing this distance:tenderness ratio out further. It's hard to remember having foot sensitivity at 1/4 mile, which was the entry level experience for me.[/class]

[class="Apple-style-span"]How I Felt: Oh, how I love afternoon lunch break runs! I had so much fun, and these mid-day runs are great for relieving work-related stress. When I started my barefoot running journey I also stopped running to music. Instead, I now just take in my surroundings and enjoy where I am without trying to drown out my physical exertion with music. I can't even believe it for myself th
at I now prefer to run without music. This is a huge culture change for me. I believe has helped me to actually enjoy the process of running more than before.[/class]

[class="Apple-style-span"]I set out for a 9:30 pace, but found that my body really wanted to go a little faster. I had to hold myself back with my pace, but soon just stopped looking or caring about my pace and just did what felt right, which ended up being 9 min miles.[/class]

[class="Apple-style-span"]There were two times in this run where I had to pick up the pace to cross a major intersection before the light changed. I can't even begin to explain how much stronger and more balanced I am since barefoot running. I broke into a sprint to cross the road and was really taken back by how fast I was running and how controlled it felt. I just exploded and took off like a rocket. Are you kidding me!? Holy Cow! At an earlier time (in shoes) I broke into a hard core sprint and I felt very vulnerable. All I could think about is how jammed up I would be if I fell at that speed. I didn't fall, but I did pull a hamstring, which was a setback for speedwork for a month or two.[/class]

[class="Apple-style-span"]I'm now 3 months in on this journey of barefoot running. So far I have completely avoided injury. I would like to point out that I have literally done no "maintenance" since my transition. My methodology has been simple and consistent. Run every 3rd day and add 1/4 mile per week. I have taken an extra day's rest about 3 times in 3 months as needed. I don't ice, use compression, or use elevation. Why? Because I rest appropriately in between workouts. Rest is the preventative part of R.I.C.E. Ice, Compression, and Elevation (ICE) are the reactive elements of RICE. It's simple, really. Do more than your body can handle and deal with the constant stream of symptoms. Take care and prevent injury and there is no need for treatment.[/class]

[class="Apple-style-span"]Key Learning: Comfort comes with cadence. When you hit a patch of nasty, chewed up road, run at a crazy-fast cadence - like over 200 steps per minute.[/class]



[class="Apple-style-span"]Please visit my blog to continue the journey with me![/class]

[class="Apple-style-span"]My Blog[/class]