Barefoot Transition

Lyndon Finch

Barefooters
May 14, 2018
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2
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Hi All

I'm fairly new to minimalist/barefoot running,and am after some advice. I have a pair of Merrell Vapour 3's which I use for short faster runs, and also run/walk barefoot, but no more than 50-100 metres at present.
Now for the bad news! I have a pair of Brooks support trainers which are about three months old. I currently use these for longer runs.

I really want to get out of those and eventually go barefoot but do not want to do too much too soon.

How far percentage wise should I start using my Merrell's or barefeet rather than my Brooks when out for a run? I was thinking of about 5%

Cheers
 
The real brilliance behind running barefoot is it's completely self-limiting. Stay barefoot as much as you dare and if the skin on your feet hurts stop. When the skin on your feet doesn't hurt anymore go running again.

Very important point: the skin on the bottoms of your feet will never become superhuman tough. I ran a full marathon unshod and only was able to do it by learning how to run gently on the ground. At first I was under the delusion that I had to "toughen" my feet and somehow pound them into shape but all I got for that was blistered, bruised and battered feet.

You very well could experience blisters and that kind of thing at first but don't worry about that. The skin on your feet is like the canary in the coal mine: it'll force you to stop moving in a way that could eventually cause injury further up the body. The key, then, to increasing your miles unshod is to really work on running light and easy on those feet.

How you run light and easy I've boiled down to a 100% focus on only lifting your feet off the ground ASAP from the hip flexors and thighs. Don't try to push off and certainly don't think about foot strike or where your foot is landing as the mind-body connection is highly suggestable and a focus on your feet striking the ground will only result in feet harshly, violently striking the ground. Turn the focus around 180 degrees to just quickly lifting feet off the ground the second they touch the ground.

And quickly lifting is key, not lifting high. You're lifting quick because you want to get your muscles out-of-the-way of your springy leg tendons and let their kinetic recoil do as much work as possible. You can't will the kinetic recoil of tendons to do your bidding, you can only get out of their way and you do that by lifting feet off the ground the second they touch the ground.

If you really feel like you want to go running and your feet are a bit sore from barefoot put on the Vapor Gloves (stay away from those Brooks) and take it super easy, keeping in mind the lessons you learned about running form when you were unshod. And you may want to stick to loose, lower-traction surfaces like gravel or dirt. High-traction paved surfaces encourage over-striding even in thin shoes like Vapor Gloves. Loose, lower-traction surfaces like dirt and gravel automatically cause your body to take shorter, more careful steps very similar to how barefoot on paved surfaces does. Eventually you may find shoes on paved surfaces incredibly awkward and then you'll know you're on the right track.

Edit: really think of this period as PT and not so much as working out. It's truly the best way to "transition" by using your skin to instruct you completely. It will transition you to unshod/minimalist running full time quicker than you think but you really, truly, must listen to your feet and never push through pain. The big payoff comes when you learn how to run with minmal lateral friction to prevent blisters and pain to your skin and the side-effect is you've now learned how to run with optimal efficiency. The long miles completely unlocked for me when I figured that out. I went from thinking 6 miles was a long run to feeling like I had to do 10 miles minimum to get in a workout.
 
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Ditch the shoes completely, and focus on what your feet are telling you during your barefoot runs. Continuing to run in shoes even for limited amounts will only slow down your transition and encourage bad form/technique that could get you injured. Your soles are your best teachers and limiters. :barefoot:
 
The real brilliance behind running barefoot is it's completely self-limiting. Stay barefoot as much as you dare and if the skin on your feet hurts stop. When the skin on your feet doesn't hurt anymore go running again.

Very important point: the skin on the bottoms of your feet will never become superhuman tough. I ran a full marathon unshod and only was able to do it by learning how to run gently on the ground. At first I was under the delusion that I had to "toughen" my feet and somehow pound them into shape but all I got for that was blistered, bruised and battered feet.

You very well could experience blisters and that kind of thing at first but don't worry about that. The skin on your feet is like the canary in the coal mine: it'll force you to stop moving in a way that could eventually cause injury further up the body. The key, then, to increasing your miles unshod is to really work on running light and easy on those feet.

How you run light and easy I've boiled down to a 100% focus on only lifting your feet off the ground ASAP from the hip flexors and thighs. Don't try to push off and certainly don't think about foot strike or where your foot is landing as the mind-body connection is highly suggestable and a focus on your feet striking the ground will only result in feet harshly, violently striking the ground. Turn the focus around 180 degrees to just quickly lifting feet off the ground the second they touch the ground.

And quickly lifting is key, not lifting high. You're lifting quick because you want to get your muscles out-of-the-way of your springy leg tendons and let their kinetic recoil do as much work as possible. You can't will the kinetic recoil of tendons to do your bidding, you can only get out of their way and you do that by lifting feet off the ground the second they touch the ground.

If you really feel like you want to go running and your feet are a bit sore from barefoot put on the Vapor Gloves (stay away from those Brooks) and take it super easy, keeping in mind the lessons you learned about running form when you were unshod. And you may want to stick to loose, lower-traction surfaces like gravel or dirt. High-traction paved surfaces encourage over-striding even in thin shoes like Vapor Gloves. Loose, lower-traction surfaces like dirt and gravel automatically cause your body to take shorter, more careful steps very similar to how barefoot on paved surfaces does. Eventually you may find shoes on paved surfaces incredibly awkward and then you'll know you're on the right track.

Edit: really think of this period as PT and not so much as working out. It's truly the best way to "transition" by using your skin to instruct you completely. It will transition you to unshod/minimalist running full time quicker than you think but you really, truly, must listen to your feet and never push through pain. The big payoff comes when you learn how to run with minmal lateral friction to prevent blisters and pain to your skin and the side-effect is you've now learned how to run with optimal efficiency. The long miles completely unlocked for me when I figured that out. I went from thinking 6 miles was a long run to feeling like I had to do 10 miles minimum to get in a workout.
 
Thanks for the advice trevize, much appreciated. What you say makes sense, especially about running on pavements with the vapours. There are a few dirt trails near me which will be suitable for them.
Thanks again
 
Cheers right back at ya!
 
The real brilliance behind running barefoot is it's completely self-limiting. Stay barefoot as much as you dare and if the skin on your feet hurts stop. When the skin on your feet doesn't hurt anymore go running again.

Very important point: the skin on the bottoms of your feet will never become superhuman tough. I ran a full marathon unshod and only was able to do it by learning how to run gently on the ground. At first I was under the delusion that I had to "toughen" my feet and somehow pound them into shape but all I got for that was blistered, bruised and battered feet.

You very well could experience blisters and that kind of thing at first but don't worry about that. The skin on your feet is like the canary in the coal mine: it'll force you to stop moving in a way that could eventually cause injury further up the body. The key, then, to increasing your miles unshod is to really work on running light and easy on those feet.

How you run light and easy I've boiled down to a 100% focus on only lifting your feet off the ground ASAP from the hip flexors and thighs. Don't try to push off and certainly don't think about foot strike or where your foot is landing as the mind-body connection is highly suggestable and a focus on your feet striking the ground will only result in feet harshly, violently striking the ground. Turn the focus around 180 degrees to just quickly lifting feet off the ground the second they touch the ground.

And quickly lifting is key, not lifting high. You're lifting quick because you want to get your muscles out-of-the-way of your springy leg tendons and let their kinetic recoil do as much work as possible. You can't will the kinetic recoil of tendons to do your bidding, you can only get out of their way and you do that by lifting feet off the ground the second they touch the ground.

If you really feel like you want to go running and your feet are a bit sore from barefoot put on the Vapor Gloves (stay away from those Brooks) and take it super easy, keeping in mind the lessons you learned about running form when you were unshod. And you may want to stick to loose, lower-traction surfaces like gravel or dirt. High-traction paved surfaces encourage over-striding even in thin shoes like Vapor Gloves. Loose, lower-traction surfaces like dirt and gravel automatically cause your body to take shorter, more careful steps very similar to how barefoot on paved surfaces does. Eventually you may find shoes on paved surfaces incredibly awkward and then you'll know you're on the right track.

Edit: really think of this period as PT and not so much as working out. It's truly the best way to "transition" by using your skin to instruct you completely. It will transition you to unshod/minimalist running full time quicker than you think but you really, truly, must listen to your feet and never push through pain. The big payoff comes when you learn how to run with minmal lateral friction to prevent blisters and pain to your skin and the side-effect is you've now learned how to run with optimal efficiency. The long miles completely unlocked for me when I figured that out. I went from thinking 6 miles was a long run to feeling like I had to do 10 miles minimum to get in a workout.
wow! ummmm do you have a video instructing this? such great advice but i am a visual learner and I think this is what I am needing to learn
 
wow! ummmm do you have a video instructing this? such great advice but i am a visual learner and I think this is what I am needing to learn
Welcome, Derek!
 
wow! ummmm do you have a video instructing this? such great advice but i am a visual learner and I think this is what I am needing to learn

First off, welcome! :)

Second, I tend to not recommend videos even though I am also a big visual learner. That said, the usual go-to video is Mark Cucuzzella's:


My hesitation about videos is too often I see people taking away entirely the wrong things from them. One guy responded to the above video "his strides are so long!" That's about the opposite reaction I think Dr. Cucuzzella would ever want from his video.

Also, Cucuzzella is above-average for speed and ability. In the video he demonstrates form at 6 min/mile and 8 min/mile. That's about his range for marathon pace. My marathon pace is closer to 10 min/mile and if I'm doing 6 min/mile I'm lucky to make it longer than 2 miles!

And that's a common "failing" of many running form videos: they're done by already fast, experienced runners demonstrating form at paces faster than any beginner can do. What beginners really should be studying is how professional runners move when they're taking a victory lap. When they do this their feet are shuffling along low to the ground but still with a relatively quick cadence usually no slower than 160 steps/minute. They're moving as slow as they can to take in their moment of glory but still their feet are pitter-pattering along quick.

Instead of videos I tend to think in visualizations. For me what really helped was imagining running on hot coals. A good friend of mine connects with running like you're sneaking up on someone. The benefit of totally unshod training is you don't have to pretend: just run in a way that doesn't hurt your feet. Another visualization I recommend is trying to run on glare ice in bath slippers. That last one discourages an over-reliance on traction and "gripping" the ground and instead keeping your feet moving quick and always under your hips.

If it seems like this is all extremely complicated and flies in the face of "just go run" that's also normal. Those of us in the industrialized world grew up in shoes and therefore have a lifetime of bad habits. Going unshod is the best way I know to start countering those bad habits. If you spent most of your life running unshod already you certainly could "just go run" but for most of us that's just not the case.
 
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