Weak Soles

hcivic91

Barefooters
Aug 26, 2013
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I am a long-time runner who started barefoot running about January 1st. I started largely on the treadmill, finishing the end of my runs without shoes eventually transitioning outside and completely shoeless mid-April. I've run everyday for over a year but am still struggling with sole toughness.

Yesterday I ran 6 miles on relatively smooth pavement - this is currently the furthest I can comfortably go without shoes. My typical run this summer has been about 3 miles because the route is relatively smooth and my soles don't seem very tough yet. I would love to run more but am limited by my feet. The reason I embraced barefoot running is to learn to listen to my body better but I am growing increasingly frustrated that progress hasn't been a little quicker. I'd like to run some races this fall but I am worried about the toll rougher surfaces take on my feet.

My question is; what should I be expecting? I know I must go my own pace but I wonder if maybe I should be pushing myself harder and progressing faster. Please share your experience, strength and hope.
 
Thanks All,
J
 
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I think it largely is individual as all of us seem to progress at different paces. If you run every day on pavement it can slow down the development for you like it did it me, or you may be un-phased by the pavement like dneChris. I did notice for me my feet did so much better on the trails than they do on the pavement. Pavement really seems to wear down my soles and make them more tender. That's also why now a days I mostly run in my sandals, because I don't like my feet always being tender. I do wonder though if part of my problem is that I run with a stroller every run too. In any case, I do think sole development is unique to each individual. It does also indicate problems in form that you may need to fix, such as are you twisting your foot at all or pushing off.
 
Maybe you can find some rougher pavement to do some shorter runs on...it might help if your form is off and should make your current route feel easier. Mixing in a bit of easy trails is usually fun also has a different kind of wear and tear...worth a try for variety too.
 
I am keenly aware that pace plays a large part in the equation for me. The faster I run the more tender my feet get, presumably because I am pusing off more/harder. I feel fairly light on my feet but I could futher increase my cadence to see if that helps. Aside from that, is there a way to diagnose my form? I dont seem to be having any trouble with blisters nor do my toes seem effected.
 
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How much do you walk around barefoot? I think walking can be very good to help build up the soles because you get a slower and longer contact time between the foot and the ground, and that helps to stimulate the keratin production.
 
The way I read your first post... your up to 6 miles barefoot outside since mid- April...pretty good progress without being injured really. There isn't really any hurry and no real way to speed up to process without risking TMTS...looks like you could do a 5k race already.
 
Your progress is about on par with mine. I always thought mine was really slow, but there was no big hurry. Mine was technically slower, but winter set me back (started in Sept, and first time I hit 5k completely barefoot wasn't until end of April I think, 6mi would probably have been June).

My soles really took a beating for months and months. Nearly every time they were red and burning after my longer runs, and tender the next day. I never ran consecutive days, always gave my feet the extra day to recover during the transition (but to be honest I didnt really have a choice since they were so tender). Usually after my first run that I would increase my max distance by 10%, I'd take two days off and run again on the third. I did start off on rough pavement though (and chip seal).
 
The progress would be quicker if one went bare feet more often, but sometimes that just isn't feasible! Being a tradesman, I have to wear work boots. Usually at the end of a 12 hour day, I find the first mile to be a little sensitive on the feet. Somedays gravel and seal coat just aren't in the cards!
 
It sounds like your oppressed by high expectations. If you can run 6 miles BF in your first summer, you are doing just fine! As mentioned, you certainly sound ready for a 5k, and likely even a 10K. If you are feeling hesitant to commit to a race that's on foreign turf, where you don't know what kind of surfaces you'll be getting into, try VFF's or invisible shoe sorts of things. There's no rule that says youMUST go BF 100% of the time. I am a great believer in matching my foot covering to the surface, especially for trails where one can get into trouble wwayyy far from the car. You can even just carry some min shoes in your hand or in a pouch if it would boost your confidence.

As for building up your plantar skin, it's only a matter of time and milage. I do agree that everyday running can wear out your soles. (That could be just me, though, because I have no intention to ever be an every day runner.) Maybe you can integrate some light min shoes into your regimen to give your soles a break to build up? My guess is that the majority of BF runners also have min shoes of some sort for once in a while situations. There just aren't that many pure purists.
 
"I do agree that everyday running can wear out your soles..." What? Nonsense!

OK, I stand corrected.

Permit me to rephrase: BF running every day can wear out MY soles. ( Not to mention the rest of me, too.)
 
OK, I stand corrected.

Permit me to rephrase: BF running every day can wear out MY soles. ( Not to mention the rest of me, too.)
Isn't about time that you start wearing your big girl panties:D? just sayin':p
 
my soles don't seem very tough yet.
It would be helpful to know what is indicating that your soles aren't tough enough. If they feel tingly after a run, that can be quite normal, even after many years. It's normal at faster paces, rougher surfaces, hotter surfaces, longer distances, etc. In other words, unless you run exactly the same way/same surface/same distance, every time out, your feet will continue to have to adapt, at least a bit. Are your soles sore or painful? If you're able to run everyday, I would say you're doing just fine.

As for form, there's no universally accepted notion of what good form is, but I think most would agree that landing just ahead of your center of mass with a midfoot or forefoot landing, and maintaining an erect, yet relaxed posture, are part of it.

Good to have you on board in any case!
 
Isn't about time that you start wearing your big girl panties:D? just sayin':p

Una mujer dura! Por cierto!

Yes, I do take very good care of my instrument. I try to eat smart, sleep at least 7 hours a night and give the body a day of rest after a good run.

The fact that my family, etc. won't put up with my sneaking off for a run any more often than that has nothing to do with it.
 
I am in the same boat. Trying to be patient. I started June 1, but I am retired and can barefoot 24/7. I am up to 6 miles every other day because the soles were too sensitive. Just when I thought the soles were finally getting used to my routine, I started having pain at the tip of the second toe. What is that??? Back to the drawing board and researching form issues. After watching about a six-minute U-Tube video (I think sponsored by Vivo Barefoot), I decided my head was too far forward and I was throwing my body weight too far forward. I tried running to the mailbox and back with a more erect posture (150 yards) and had no problems. This morning I tried two miles on the treadmill paying attention to a more erect posture and no problems, although I don't think the treadmill mimics outdoors very well. I try six miles again on the bike path tomorrow to see how things go.

I'm not looking forward to winter and seeing my progress go downhill. I absolutely hate the treadmill. At least its called a Sole.;)