I would like to start running Barefoot again. The last time i tried, i got a bad case of Achilles tension. How do i start again, without having this come back?
Matt
Matt
Yes, of course! But do I not tell the truth as well?You're such a flirt!
I know what you mean...
Developed severe Achilles tendinopathy while doing about 100km/week 2 years ago. Didn't really find anything that helped in particular (apart from maybe calf raises and TENS - google Alfedson eccentric calf muscle strengthening).
I then started (after a long break) barefoot walking (!) in late spring last year. I'm now at about 40min barefoot runs at a time. AT is fine (still feels a little stiff sometimes).
What might (!) help:
Start walking barefoot for 10min,... once you can walk 30min without probs throw in a few 1min runs (maybe 5). Do that every other day.
Then keep walking barefoot but increase the amount of time you run during that walk (so the total time is still 30min).
Go slow and increase your weekly running time by not more than 5% (worked for me so far).
I.e.
Week 1 = 5x 1 min run, 25min walk 3x per week.
Week 2 = 5x 1:06 min run, 24:30 min walk.
Week 3 = ...
As you progress you might be able to increase that weekly mileage more than 5%.
Don't count miles/km's - look how much time you spend running
Go barefoot (not minimal) - stretches out your achilles & strengthens calf muscles, while you still get a good ground feel (and your sore feet will stop you from going to fast to quick).
Try the Alfredson heel drops.
You could also try TENS.
Hope that helps.
I know what you mean...
Start walking barefoot for 10min,... once you can walk 30min without probs throw in a few 1min runs (maybe 5). Do that every other day.
Then keep walking barefoot but increase the amount of time you run during that walk (so the total time is still 30min).
Go slow and increase your weekly running time by not more than 5% (worked for me so far).
I.e.
Week 1 = 5x 1 min run, 25min walk 3x per week.
Week 2 = 5x 1:06 min run, 24:30 min walk.
Week 3 = ...
As you progress you might be able to increase that weekly mileage more than 5%.
Don't count miles/km's - look how much time you spend running
Go barefoot (not minimal) - stretches out your achilles & strengthens calf muscles, while you still get a good ground feel (and your sore feet will stop you from going to fast to quick).
Try the Alfredson heel drops.
You could also try TENS.
Hope that helps.