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2007 August 21 (20:00)
- Lose the SHOES!
- Will Running Barefoot Cure all my Troubles?
- The ??Benefit?? of Pain!
- Varied Terrain
- Have we been Practicing How to Run Badly?
- Our Two Personal Coaches
- Training Schedule
- Relax, Relax, Relax!
- Start Where you are Today
- You are not Alone!
- Now, It it time to Begin, at the Beginning
- Should I expect Some Pain?
- Should I try to Toughen my Soles?
- Stand, Walk, and Run (barefoot) on Varied Terrain
- Final Reminders for Beginners
- Where to Begin
- Comments (75)
Lose the SHOES!
Before we begin, Take OFF that FOOTWEAR! If you want to take baby steps in your transition to Running Barefoot, fine. But, no baby, I’ve ever seen, was born wearing protective footwear, so they could run further, before they learned HOW to run - before their bare feet were strong enough for running! If your bare feet aren’t currently tough enough to run a mile while barefoot, then DON’T run a mile barefoot, not yet! If you wear some kind of minimalist, or “transitional” footwear, before you have had the advantage of LEARNING how to run while actually barefoot, you’re just asking for problems – problems that occur when we try to do too much, too soon – when we protect our sensitive soles from telling us how to run more gently, or when it’s time to stop for the day - problems that occur when we’re still running with bad technique, but without the support provided by those big clunky shoes that allowed us to learn how to run badly. It’s a lot easier to LEARN to sing on-key, when we aren’t wearing earplugs, to block the pain of listening to ourselves singing off-key!
Will Running Barefoot Cure all my Troubles?
Many of you may be suffering from chronic running related injuries. I won’t tell you that Running Barefoot will cure everything wrong with you, or magically make you the fastest runner in the world, or that you will never cut your foot while Running Barefoot.
What I will say is that many of the chronic foot problems, common in our shoe-addicted society, are practically non-existent in societies that do not wear shoes!
And, much to my own surprise, when I first started sharing my Running Barefoot experiences on the internet, thousands of other people were not only running barefoot, but many were running barefoot because they couldn’t run in shoes without chronic and debilitating knee and back pain.
The ??Benefit?? of Pain!
So, why are you wearing your shoes? You probably believe your shoes are protecting you from injury, or at least from pain. And if you have knee and back pains from running with shoes, you might imagine that the impact contributing to these problems must even be worse without shoes!
However, what we often forget about Running Barefoot, especially if it has been many years since we ran, or played, barefoot, if we ever did, is that it is only comfortable to land with impact, while wearing shoes.
One of the reasons we have so much fear of Running Barefoot, is pain. Yet, it is by learning how to avoid pain that teaches us to run smoothly, and gently, and efficiently like so many runners from places like Africa, India, South America, etc..
Footwear blocks pain, not impact!
Pain teaches us to run gently!
Footwear inhibits our natural ability to learn to run gently!
Varied Terrain
But first a word from our sponsor, the Earth! Going barefoot, from the very beginning, should be on a variety of terrain. And you should definitely start short – just standing at first – and build distance and speed very gradually, NOT as you toughen up, but as you LEARN HOW to respond appropriately to the terrain. This concept should not be taken lightly!
You will NEVER toughen your soles enough, by running on grass, to run badly on rough, hard surfaces without pain and injury! Our soles were made with many nerve endings, so that, from the very start, as infants, we could learn how to stand, walk, and run gently, and gracefully, while barefoot. Since many of you never learned how to do these things as infants, you may need to think more like children, and take some additional time, to re-learn what the appropriate response to each type of terrain is. Now, back to our regularly scheduled program…
Have we been Practicing How to Run Badly?
From the moment you start going barefoot, you will change the way you run. Unless of course, you already have learned to run barefoot as a child, like most Kenyans, and Ethiopians!
It’s always good to start at the beginning. And the first thing we should assume is that we don’t actually know HOW to run.
Yes, we may think we know how to run, and we may even think we are doing it correctly. We may even have been told by an “expert” that “the way you run, is something you cannot fix, unless you have the right shoes and orthotics”
But, if we couldn’t run barefoot, with the same technique we use while running in shoes, then we obviously are not running the way we are designed to run. I will be the first to admit, that I have known people who were born without feet. But, I don’t know of anybody who was born with shoes!
If we learned to run with shoes, without the benefit of our feet being allowed to feel the ground as we learned to run, it’s likely we could learn to run better, more gracefully, more efficiently, perhaps even faster and longer.
Think of it like this, if we wanted to learn arithmetic, it would not make sense practicing multiplication, again and again, so that we had it perfectly memorized that 2 X 2 = 5? Sure we have learned something, but if we try applying what we learn, we’re going have some problems!
No! First you must learn the correct formulas, before it makes any sense to spend hours and hours practicing.
The same is true of running – before we go out and try to run for miles and miles, it makes sense to learn how to run correctly, otherwise, not only are we teaching our body running technique that is inefficient, but might also be dangerous!
SO STOP PRACTICING running BADLY – especially if it hurts!
Our Two Personal Coaches
The really neat thing about Running Barefoot, is that we have a personal coach at the end of each leg. The soles of our feet have more nerve endings than any other area of the body (of the same size… unless you are really well endowed elsewhere!). Those nerve endings, like all of our nerve endings, are not there to torture us – they are there to teach us how to avoid danger. In the case of the soles, they want to teach us to walk and run gently, smoothly, and efficiently, by telling us to avoid techniques which cause pain.
Tension is the source of most pain.
“Wait a minute,” you might ask, “didn’t you just say that bad running technique causes pain?”
Yes, but it is tension that often leads us to stiff, rigid, mechanically unresponsive, and dangerously incorrect running technique.
Training Schedule
LISTEN to your body and soles. They will tell you how much, when, and HOW to run better, more gently, efficiently, gracefully, naturally. The key is to learn to pay attention. Follow this advice, and you will build a solid foundation of knowledge, technique, and skill, on which to build. It may seem like the foundation takes a long time to build, but watch a building go up, and you will see that after a long time preparing the foundation, the building actually goes up very quickly (and hopefully doesn’t fall down anytime soon).
Relax, Relax, Relax!
It is VERY important to Relax! Relax! Relax!
I do understand that while we are learning something new, it is very difficult to relax. Just remember these wise words;
“Your tread must be light and sure, as though your path were upon rice paper. It is said, a Shaolin priest can walk through walls. Looked for…he can not be seen. Listened for … he can not be heard. Touched … can not be felt. This rice paper is the test. Fragile as the wings of the dragon fly, clinging as the cocoon of the silk worm. When you can walk its length and leave no trace. You will have learned. -Master Kan“
While I can give you a few clues as to How to run, it is the sensitive soles of your feet that, like the delicate rice paper, will fine tune your wisdom and skill of running smoothly, gently, and efficiently.
Start Where you are Today
Rather than trying to emulate the training schedule of top Olympic marathon athletes, we should probably begin where we are today, as an individual.
The question you have to ask yourself, and seek the answer for yourself, is “Where are you today?” Have you always worn shoes, all day long, for as long as you can remember? Or do you kick off your shoes as soon as you finish work or school, and frolic barefoot in the grass, dirt, or even on hard asphalt and concrete surfaces?
In case you aren’t used to being barefoot, the first few days might best be spent, just getting used to not wearing shoes, and watching where you step, and other such things. Read through the articles in this Beginning section
Then before you go out and start counting your mileage or measuring your speed, focus on learning good running technique. How
Or, if you aren’t interested in running, focus on walking technique.
Remember, it may have taken several years to get used to wearing shoes. Even though going barefoot is very natural, it may take a significant amount of time to get your body reacquainted with your long imprisoned friends at the bottom ends of your ankles. So go easy, let your feet gradually get used to the light of day, and the feel of the ground, and the new stresses that will be put on your feet.
You are not Alone!
Consider signing up on our discussion group, if you would, to share with a wealth of people with various experience standing, walking, and Running Barefoot – there are a lot of other people, who had similar, if not worse problems, than yourself, and many are now running marathons (26.2 miles) barefoot!
And, once you’ve rediscovered that you really are a barefoot runner (even if you never complete a marathon), put your name on our Running Barefoot Frappr Map
So take off your shoes, and find out if your feet really are more useful than you may have been led to believe.
But, most importantly…
Have fun
Now, It it time to Begin, at the Beginning
Starting slow (which may mean walking, or standing barefoot for some of you tenderfoots), and easy, and focusing on learning to run safely, and efficiently, as described in this section, also gives your feet time to become conditioned. It is, as has been said by so many others, absolutely silly to run long distances until after our running technique has been sorted out. After all, you wouldn’t want to race your car, if the mechanic had not finished aligning your tires! Why would you do worse to your own body?
If one considers for a moment, that we really, not a single person in the entire world, are designed to run with shoes blocking the sensation of our feet touching the ground while we run, then we might begin to realize, that if the way we are running is uncomfortable while barefoot, that it is not because we are barefoot, but, because we are not running the way we are designed to run.
The main reason we “need” shoes for running, in fact, is not because of modern surfaces, which are not as hard as many natural solid granite trails, which I have run comfortably on barefoot, running up and down mountains.
But we really only need shoes like any drug addict “needs” his/her fix, we have LEARNED to “need” shoes. Our feet have become weak and lazy, due to constant support and “protection”.
So you can expect a period of extreme difficulty and discomfort when kicking the shoe habit. Your feet will be growing stronger, from the exercise they have been deprived of for all those years or decades in foot coffins. And, your soles have probably become ultra-sensitive in a desperate attempt to feel the sensation of touching the ground through the thick soles of your shoes, whose main or “sole” purpose was to prevent your soles from feeling the ground!
Should I expect Some Pain?
So, expect some pain, some intense stimulation, and a great deal of adjustment. But, don’t fear, for most of the fears are way over-exaggerated. Yes, you will step on things. Yes there will be some occasional cuts, bruises, etc.. In most cases, however, these injuries are not the end of the world. In fact, in most cases, these injuries, rare, minor, and fast-healing, are much preferred to the chronic injuries many of you suffer, or will suffer if you continue depending on shoes to protect you from bad running technique. So just watch where you step, start short, slow, build gradually (as an infant would), and let your feet grow strong and healthy and free!
Should I try to Toughen my Soles?
It is important to realize that conditioning of the feet is not simply a matter of toughening the soles to withstand the abrasive surfaces we will be running on. Over the years, your feet have been protected from exercise by wearing shoes. Obviously, our soles will be over-sensitive at first. But, perhaps less obviously, and more importantly, our entire foot structure has been weakened, even deformed, by the constant wearing of shoes.
Therefore, it is very important to take plenty of time to strengthen, not just our soles, but also the entire foot structure. Focusing on learning HOW to run, instead of trying to build distance, at the beginning also gives our feet time to adjust, to strengthen, to regain a more natural level of sensitivity.
More importantly, our feet will toughen, as we use them, as we build up gradually, to walking and running longer and faster, whether we focus on improving our running technique or not. However, if we focus on improving our Running Technique, not only will we be running more efficiently, gracefully, and naturally, but also, our feet, won’t need to be as tough, as you might first believe – because we are no longer running as dangerously as we did in shoes.
So, physical strength, toughness, and conditioning, are way less important than retraining our mind. And focusing on strengthening, or toughening, to withstand abuse does little to teach us not to abuse our feet. We will never improve our running technique, unless our mind is relaxed and open to listening to our newly bared soles.
Stand, Walk, and Run (barefoot) on Varied Terrain
Another important consideration is what types of surfaces we will be running on.
Each surface has different benefits. Soft, smooth, uncluttered lawns, for example, are simply more comfortable to run on barefoot. However, soft, smooth, unlittered lawns, or rubber tracks, do little to condition the soles of our feet. But, they will help, to some extent, to strengthen the structure of our foot. That is the muscles, tendons, ligaments, bones, etc…
Hard and rough surfaces, while not all that comfortable to run on barefoot, are quite tolerable IF we use good running technique, and keep our joints fluid, not tense. RELAX! RELAX! RELAX! These surfaces are great for developing and helping to maintain a wonderfully fluid, and relaxed running technique, which will help us on every other surface we run on. So, while it isn’t necessary to run exclusively on hard, rough surfaces, it isn’t productive to avoid these surfaces.
In the real world, you are going to run (hopefully barefoot) on all sorts of surfaces, dirt, grass, asphalt, concrete, granite mountain stream beds, hard packed clay, mud, rocks. While not all will be the most enjoyable, sometimes it’s the variety that we can take pleasure in. Each type of surface, helps us with different facets of our running, technique, strengthening the muscles, toughening the soles, or just learning to relax while running. Each surface provides a different type of massage for our feet. And therefore, I suggest not being afraid to seek out and run or walk barefoot on each of the different grades of surfaces.
Final Reminders for Beginners
Always keep in mind where you are beginning. Don’t overdo. Start short, slow, and build gradually, on each new type of surface or terrain. And relax, relax, relax. Don’t turn the Running Barefoot adventure into a chore.
I’ve always done a significant percentage of my Running Barefoot, so I may not be the best person to ask what kind of schedule a newby barefooter should start with. In general, what I have seen as others begin to run barefoot;
- One schedule does not fit all,
- as your body adjusts (or not), the schedule should probably fall by the wayside anyway
- Start SHORT
- Start SLOW
- build GRADUALLY.
- LISTEN to what your feet and body tell you.
- ADJUST how long, how far, how fast, how often you run/walk/stand/wiggle your bare feet according to what your feet and body tell you.
- Success is the journey, not the end.
- The more you hurry to succeed, the longer it will take to succeed.
Where to Begin
My recommendation is to start, simply by standing on a rough surface, or sharp gravel. Play, experiment with how to spread your weight over many points, rather than tensing up and trying keep most of your foot off the ground, we want to use all of our sole to support our weight. Thus distributing our weight over many points, rather than pushing with all of our weight, onto just a few sharp points.
When you can relax (bend your knees, relax your calves, lower your shoulders), and stand comfortably on some of the roughest gravel, then you are ready to start lifting your foot, and setting them, carefully. Again, play, experiment, discover, and learn. That’s what Running Barefoot (or walking barefoot) is really about.
…more posts about Beginning to Run Barefoot
Comments
Comment
from stouchbag
Time 2009 June 30 Tue at 10:16 am
johnnydajogger:
Man I had a viscious case of PF a couple of years ago. I was prescribed orthotics and got me some fancy shoes. I couldn’t even go barefoot for like an hour without pain in my foot and knee. It sucked, bad. Turns out, it was all due to my hips and back not functioning properly. I would run and do stuff while misaligned and it was absolutely destroying my left leg. It took me the last two years to re-align my body and become functional at the hips. Now I can go all day long barefoot, I threw out the orthotics and shoes a year ago. I just recently started trying to do everything barefoot, and man it’s working out great. I still have occasional pain but it slowly improves every day without a doubt.
What I’m trying to say is that it’s highly probable that you have some other alignment issues with your body, most likely your hips (and my podiatrist never even mentioned this possibility). My advice for you would be to do some research on proper body mechanics and alignment. I recommend, “The Egoscue Method of Health Through Motion” by Pete Egoscue as a starting point (great book in my opinion and there are others, just search the web). His recommended exercises seem silly at first, but if your open to his ideas and stick with it, it will work (at least it did for me). The best part is that he will show you how to evaluate your own body. Remember (and this was very hard for me) that it will take you a significant amount of time to re-align yourself and you have to do it slowly and methodically. I quit running altogether until I got myself to where I could walk without any pain. I didn’t perceive any progress for a couple of months after I started all this. If your dedicated, it will work, and you’ll travel down a path of self discovery of your body and mind (because the two function as one). But I tell you the patience to try this method of healing yourself is soooo worth it. For me it was like starting over at age 2 and re-learning how to use my body all over again. Improving anything in your life takes time, effort and dedication. It takes time for your body to heal. Patience and openness always pay off big trust me.
Sorry if some of it sound cheesy and cliche, but that’s my advice.
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from Running Quest | 12 Step Program to Run Shodless – How I plan to go barefoot while staying injury free.
Time 2009 October 16 Fri at 11:35 am
[...] Running Barefoot – Barefoot Ken Bob’s site is filled with great information, though it can be overwhelming. He’s also not open to the idea of wearing any shoe, even if minimal, so this can be off-putting for beginners. [...]
Comment
from Barefoot Ken Bob
Time 2009 October 19 Mon at 6:20 pm
First of all, there are some recent studies that suggest stress helps the bones heal (not just strengthens the muscles).
Secondly, plantar facsiitis responds very well to movement, flexing, and exercise. The worse symptoms seem to be worse, after NOT moving the feet for a while (like when you first get out of bed).
Anyway, I’ve written extensively on the topic, here:
http://runningbarefoot.org/?p=426
Have fun, barefoot ken bob
Comment
from Barefoot Ken Bob
Time 2009 October 20 Tue at 4:46 pm
Running Quest,
If one wants the benefits of Running BARE foot, one must remove the footwear.
It is a lot like not wearing earplugs, while learning to sing. Sure, our ears won’t hurt so much, when we first try singing, and are making horrible noises. But, the first step in singing on-key, is knowing when we are off-key.
Likewise, the first step in improving our running technique, is to remove anything that gets in the way of our ability to perceive when we are running “off-key”.
If any of you are among those rare birds with perfect pitch, then by all means, run with shoes. But, if you’re like the vast majority of us, you’ll benefit immensely when you have the ability to fully perceive how well, or badly, you are running.
Unfortunately, the recent push, by various manufacturers, to sell minimalist footwear as “transitional” or “barefoot” footwear, is damaging many, many feet, because people are continuing to run badly, too far, too fast, before they have taken the time to start short, slow, build gradually, and most importantly, LEARN how to run gently.
Comment
from quone
Time 2009 October 22 Thu at 6:44 pm
Thanks Ken Bob for your help. I have been following your advice and I’m starting with BFR and possibly going to VFF’s for the winter.
I had a big day today. I have been going BF for a couple months and went to 1.75 mi BF today on the track. I really appreciated your advice to not worry about the foot landing and just try to relax. My issue was that my left foot (only the left) felt like it was possibly hitting heel first. Any tips for me? Relax the ankle more, or maybe the ankle is stretched enough? Is there any case where someone should try to land midfoot? Thanks
Comment
from quone
Time 2009 October 22 Thu at 6:46 pm
my ankle is *not stretched enough.
I will add that the things that helped me go further than before today were to think about lifting from the knees, and also to move the hips forward AND DOWN (to keep the knee bend)
Comment
from johnnydajogger
Time 2009 October 22 Thu at 7:26 pm
Thanks so much to stouchbag and barefoot Ken Bob. I also found out that my PF problems were hip related and as soon as I started doing hip abductor exercises at my gym, the PF problems started to disappear! Its been several months now of hip abductor exercises and I think I’m almost 100% cured! Here is the link to the article which motivated me to try hip abductor exercises:
I had tried all kinds of other remedies (including BF running) with no success. My hips must have been relatively weak and that caused the PF problems. I’ve also now added some BF running on grass and am doing the rest of my running on a minimalist shoe, the NB 790. Eventually, I hope to go BF completely. I’ll check out the Egoscue method on the web. Thanks for that info. I apologize for taking so long to respond but I just noticed your post today. Thanks again.
Comment
from johnnydajogger
Time 2009 October 22 Thu at 7:59 pm
I also wanted to respond to Barefoot Ken Bob’s comment about PF responds to movement, flexing and exercise. 3 out of the 4 doctors I went to about PF told me to rest it. I did rest it completely and got zero results. Doc #4 told me I could run on it up to it being painful. At first, I could only run about 10 mins. Over a period of several weeks, I was able to run pain free according to my normal training routine. I didnt test it by doing speed or running hills which I think might have challenged the injured foot too much but I can run all the long slow stuff I want. Running on PF actually was greatly responsible for my foot healing itself. I never would have thought it! Thanks Ken Bob!
Comment
from wannabarefoot
Time 2009 November 20 Fri at 7:01 pm
Ok, I have run several marathons. I had a recurring problem with shin splint, left leg, same spot (in shoes). I was out of alignment, and had that corrected, but ended up with a stress fracture due to stupidity and overuse. While healing from the fracture, I read Born to Run and it all made good sense. So during my recovery, I began to walk barefoot, up to 10 miles. When I started running again, I began very slow and short. I got a pair of VFF and began doing my warm up run in those, trying to make the transition. I’m up to 50 minutes of running now. I have absolutely no pain in either leg. BUT, since running on my toes, which I found I do much more barefoot, I have developed pain I guess I would say in the top of my left foot (only); right foot, leg are fine. I can run without pain. But when I walk, I have significant pain (soreness) when my foot “bends” when walking. It seems to be right at the point where my foot meets my leg. Any ideas? Perhaps I didn’t start out slowly enough? Why only on the left? Is that foot maybe much weaker than the right? Maybe I’m tensing the left foot. Should I back off the barefooting and start over, like at 5 minutes instead of 20, or will I work the soreness out? I am thrilled with barefoot running, by the way, because I have NO leg pain which has plagued me for years. The foot thing I can live with; it’s just severe soreness, but if I can figure this out, I’ll be so incredibly happy. I hope someone has an idea what I can do. Thanks in advance.
Comment
from Barefoot Ken Bob
Time 2009 November 20 Fri at 8:18 pm
wannabarefoot,
I’m a bit confused, are you running barefoot, or in Vibram Five Fingers? Because we’re seeing a lot of people hurting themselves in Vibram Five Fingers. Think about it, the reason you bought them was because you wanted to run barefoot, more than your bare feet are ready to run, which is exactly why you should not wear them, until after you have taken the time, to start at the beginning, learn how to run BARE foot, by listening closely, and wisely, to all those wonderful nerves in your sensitive soles, which, if you weren’t wearing the Vibrams, would be screaming, “HEY! You’re not running correctly, and until you do, you definitely shouldn’t be running very much!”
Take off the Vibrams, listen to your soles, let your feet rest, when your soles scream at you, and meditate a bit about how to run more gently.
For some hints:
http://runningbarefoot.org/?page_id=525
Comment
from wannabarefoot
Time 2009 November 21 Sat at 11:49 am
I started running barefoot, but my toes rubbed raw, so for longer distance, I got the Vibram Five Fingers. Maybe I’m doing it backwards then. Just slowly slowly build up barefoot, and you say that will teach me how to adjust my form? I’ll try that. And I did read the beginners tips. I need to find a better beginning surface than concrete I think. Thank you for your help.
Comment
from BarefootPatrick
Time 2009 November 21 Sat at 3:01 pm
Hi All,
Just got going barefoot about 3 months ago. Started on a treadmill and have been on pavement as well as a local running (spike) track for the past month. While I feel great – today I did 5 miles without even thinking about it – my ankles hurt a bit and the tops of my feet feel like they have bruises. Are these muscle aches due to the new running technique? Should I back off a bit? I’m doing a 5 miler a week from today and planned on doing it shoeless. I just want to make sure I’m doing it right and not hurting myself.
Thanks,
BFP
Comment
from Barefoot Ken Bob
Time 2009 November 21 Sat at 3:30 pm
quone,
Rather than trying to force the foot to land midfoot, bend your knees some more, lift your feet sooner, and more frequently. One other point, is to gently curve your toes up, on landing, then you will be landing midfoot, But, again, relax the calves, relax the foot, and let it spread out over the ground as it lands.
Comment
from Barefoot Ken Bob
Time 2009 November 21 Sat at 3:42 pm
wannabarefoot, BarefootPatrick,
Yes, if you’re feeling aches and pains, when you’re first starting out, the safest thing is to assume two things. 1. You need to make adjustments in the way you are running. 2. you should not be running very far – maybe even just walking – until you sort out the technical aspects of how to run.
Barefoot Patrick, those pains in the tops of your feet, are probably the beginning of a stress fracture, or they will be if you continue running too far, before learning how to avoid producing the stresses that cause those pains.
Now, how to reduce those stresses? Make sure you’re not trying to push-off, or run up on the toes or balls of the foot. Secondly, when you lift your trailing foot, be sure to make an effort to lift the entire foot, including the front of the foot, not just the heel. Lift, lift, lift, no pushing off!
And finally, occasionally my ankles start to hurt, particularly when I’ve been doing a lot of running on nice flat surfaces. Of course “a lot” is relative. For me, after a few hundred miles on flat surfaces, my ankles start to hurt. The ankles want to flex sideways a bit, otherwise, I suspect we’re wearing a groove in one direction in the ankle joint. So, to avoid these pains, I occasionally run on uneven terrain, besides it’s a bit more stimulating for the mind, and fun!
Just keep in mind that our bodies and feet need/want variety.
Comment
from BarefootPatrick
Time 2009 November 22 Sun at 10:08 am
Thank you! I realize now that I am too much on the balls of my feet which is causing me to “push” instead of lifting like you said. Obviously I should be using the whole foot – not just the front. I will try that adjustment and let you know how it goes. In your opinion do you think I would be OK doing that 5 miler next Saturday?
Thanks again!
Comment
from dakameo
Time 2009 December 20 Sun at 4:28 pm
Barefoot Patrick, don’t get confused. You WANT to be on the balls of your feet. You don’t want to be on your TOES.
But your point is correct – lift the whole foot. The difference can be seen very easily by repeatedly bouncing into the air on both feet using the elasticity in your legs. Try it normally and you will push off and toes down. Try lifting your toes UP as you jump and you will see the difference.
The heel can touch the ground. As long as your centre of mass is over the ball of your foot, (with good posture) you will be fine.
Comment
from Barefoot Sal
Time 2009 December 23 Wed at 4:35 pm
I got several new games for my iPhone. Such fun I had when I just played, not worrying about scoring or speed. Weeks later, I want to hit the scoreboard. I want to be faster, better, more awesome! This is the downfall of joy. When I first began Barefoot Running, I didn’t think about distance. I left my watch and GPS at home. I was lighthearted, and tried to be gentle with myself. I only thought about my form, breathing, posture, and how awesome it was that, after years, and several marathons, I was RUNNING DOWN THE STREET BAREFOOT! Now, I want to be faster, better, more awesome! And guess what? I’m not having fun. You know what an activity is called that’s no fun? It’s called work. And I didn’t start Barefoot Running to engage in work. Next time, I’ll leave my watch and GPS at home; I’ll take an undetermined route; I’ll smile; and have FUN!
Comment
from jsindelar
Time 2009 December 28 Mon at 7:48 am
Hello- I’m looking for videos of good running to absorb. I read “Born to Run” and tried u-tubing the Terahumara and also … um… the american champ who is sponsored by Brooks, I forgot his name…(I don’t have the book at the moment, but I did use correct spellings when I googled)- but couldn’t find decent videos where I could get a good look at their technique. Anyone have some suggestions?
Comment
from Barefoot Sal
Time 2009 December 28 Mon at 10:44 pm
I too have failed at finding videos of good barefoot running technique. I did however, view several quick videos on here of Barefoot Ken Bob; running various events, taken by random people, it seems. However, I should hope you don’t wait until you find the perfect video before going out there and getting your feet dirty.
Okay, fine. If you insist. This one looks pretty good:
http://www.youtube.com/watch?v=0sYxUEGhKBI
Comment
from firstimerunner
Time 2009 December 29 Tue at 5:23 pm
I just got back on the road again after suffering a left leg tibia stress fracture. It was two months ago when I was given the green light to run again. I’m slowly building up in Vffs and things were going well until I noticed a slight discomfort in my old injury area.
Reading this a article on ‘Beginning’ I’m afraid to think what is happening to my left leg again. I hope that ‘too much’, ‘too soon’ is going to bite me in the rear again!
Comment
from abrakalonius
Time 2010 January 7 Thu at 10:49 am
Ken Bob,
I started running barefoot not about 2 weeks ago, and am loving it. I am taking it slow, but I wanted to know if it is still okay to run in shoes(which feel uncomfortable now) because I am running a 10k in a few days and a half-marathon in about a month, and I know I won’t be ready to run that long barefoot right now. Thank you so much for your amazing site.
Comment
from Barefoot Ken Bob
Time 2010 January 7 Thu at 11:40 am
abrakalonius,
First of all, let me make this perfectly clear – you do not now, and never have needed mine, or anybody’s permission to run in shoes.
Secondly, IF your shoes are not causing you problems, if you are not getting injured while running in shoes, if you can run gently in shoes, then by all means, you certainly don’t need to throw them away right now.
The idea of running barefoot is that it can teach you how to run better – but, like school, we don’t spend all of our time studying. Hopefully, however, you will benefit from your barefoot schooling, even when you aren’t barefoot.
However, if your shoes are uncomfortable, try to remember, that even during your 10k, you do have the choice to take off your shoes and finish barefoot.
Most importantly, running, with or without shoes, is always your choice – let no one tell you different.
Comment
from abrakalonius
Time 2010 January 7 Thu at 2:39 pm
thank you, your wisdom and advice are much appreciated.
Comment
from adamjoyce1
Time 2010 January 29 Fri at 7:54 am
I have just come upon this website yesterday and I am intrigued. I used to run a couple years ago, but have recently had little exercise. I was wondering about the best way to go from couch to running, especially in the cardio area. Will my cardio endurance catch up as I slowly work up proper running technique? Also it is winter here in Michigan and I was wondering if running on a treadmill or indoor track would be an effective way to start, or will the lack of terrain only hamper me from running right? Should I start by walking? or just launch into running?
Thanks
Comment
from Barefoot Ken Bob
Time 2010 January 29 Fri at 8:18 am
adamjoyce1,
For the time being, you don’t even need to worry about running, getting in the miles. Just begin with going barefoot around your house, and getting used to letting your soles touch, feel, and respond to the various textures (hard floor, carpet, perhaps concrete in the basement or garage).
Practice walking in place, as you learn to reduce bounce, and later running in place.
Take advantage of the long cold winter (I grew up near Interlochen, Michigan) to restrain yourself from doing the dreaded “too much, too soon” mistake – not just for the sake of your soles, but also, to build up your cardio VERY gradually.
The lack of terrain probably won’t hamper you as much as the fact that you’re probably not ready to worry about putting in the distance yet anyway.
So, for now, just walk, short, and slow barefoot around your home, and pay close attention to what your feet, soles, joints, and body tell you. Pain is a message to change what you’re doing, or to stop and rest.
And this spring, you’ll be ready to take your bare soles outside, a little at a time. And by summer, you’ll be ready for one of my Running Barefoot Workshops.
Pingback
from Naturally Engineered » My First Time Running Barefoot
Time 2010 February 1 Mon at 4:51 am
[...] was when I remembered some of the advice on Barefoot Ken Bob’s website: “If you wear some kind of minimalist, or “transitional” footwear, before you have had [...]
http://naturallyengineered.com/blog/2010/02/01/my-first-time-running-barefoot/
Comment
from Sam
Time 2010 February 17 Wed at 1:50 pm
I’m a sprinter in high school. I also do hurdles. My knees hurt all the time and my ankles occasionally hurt as well. I’ve been told by the team’s physical trainer that it’s because I’m bowlegged. I almost never wear shoes in the summer, and when I do, they’re sandals. Would running barefoot during practice help me? If not, I could become a barefoot distance runner.
Comment
from Barefoot Ken Bob
Time 2010 February 17 Wed at 2:02 pm
Sam,
It will cost you a small amount of time, and no money to find out. Take off your shoes and listen to your soles… oh yeah, and read the “How to Run” section for additional tips to speed up the experimentation stage:
http://runningbarefoot.org/?page_id=525
Comment
from NavyRunner
Time 2010 March 7 Sun at 7:31 am
I’m just a guy who used to enjoy running long distances for fun. In high school I was a cross country runner and for a short time after I ran a couple half marathons. However, I always suffered running injuries and I was never able to truly run as long and far as I wanted. In fact, I only suffer from one particular running injury that seems to reoccur in my left foot’s metatarsals. Which no podiatrist was able, or possibly unwilling to give me a straight answer for. Wanting to try again after two years of hiatus I’ve been following the advice I’ve read from your website and Chris Mcdougall. For the past few weeks I’ve been gently trying to adjust to running barefoot, but last night the same crippling pain occurred in my left foot, while my right feels no different than the day I started. I guess it’s kind of silly to ask this of you, but do you think that possibly my left foot just has an inherent structural problem and that I’ll never be able to truly run? OR should I wait for the pain to subside and try again. Currently, I’m unable to do anything more strenuous than walking with the pain. No bouncing, jumping, twisting, ect. Thank you for all the advice on you website though, I truly appreciate it.
Comment
from Barefoot Ken Bob
Time 2010 March 7 Sun at 10:18 am
NavyRunner,
The good news is, that running barefoot should not involve any bouncing, twisting, jumping, etc… when it’s done gently, the way we would have learned, if we had learned to run while barefoot from the beginning.
All the info you need is on the “How to Run” page;
http://therunningbarefoot.com/?page_id=525
Specifically, when you lift the foot at the end of your stride, be sure to try to lift the whole foot, that is, most of us only lift the heel, and the toes, or ball of the foot digs in, and stresses the foot with excess pressure. So, when you lift your heel, try to lift the fore-foot as well. And of course, focus on lifting the feet, and beginning to lift the feet before they land, so that you’re not pushing your feet into the ground in any way. Don’t worry, gravity will insure that your foot lands. Now, make sure your feet land along a line, that travels in the direction you’re running. Now your task from that point, is simple – make sure your body is centered over your foot, so you’re not swaying side to side, and if you’re not pushing, but focusing on lifting, your body shouldn’t be doing any excess bouncing, only slightly twisting the hips to keep the feet along that line you should be landing on…
Well, you can read more at the “How to Run” page – just be sure to listen to your feet. If it hurts, you’re probably doing something that is causing the pain. The real benefit of going barefoot, is that your soles should be yelling at you, to correct the way you’re running, with each and every step, until you improve. And then they should still be giving you hints on how to continue to fine-tune your technique.
After 50 years, my feet continue to keep me running gently, and continuing to run more gently, as I age.
Comment
from JRunner
Time 2010 March 12 Fri at 8:27 pm
So, I got on board barefoot running three months ago. Strange looks aside, its been quite fun. All of the off and on knee pain I have had for years has resolved. I have slowly moved from a couple of blocks onwards to a five mile loop of mixed road, trail and beach. I have managed to (mostly) just avoid the blisters, but from the beginning my calves have been really sore. Initially, I thought I was even pulling muscles. Slowly, with lots of stretching, it has gotten better and more comfortable, but I am wondering if this is common? After examining my shoes, I am even starting to wonder if my Achilles tendons / calves are not super tight from the minimum 1 cm of “lift” I find in the shoe heel. Is this a worse problem for women (who apparently have a larger shoe heel / toe difference? Any specific techniques to minimize this problem? Thank you!
Comment
from Barefoot Ken Bob
Time 2010 March 12 Fri at 9:25 pm
Be sure that when you lift your foot at the tail end of each stride, to lift the entire foot, including the forefoot – thus avoiding any excess push-off. When landing, be sure to relax the calves, actually, more than that, curve the toes slightly upward, and don’t try to stay up on the balls of the foot. Instead relax the calves and allow the heel to touch the ground – this gives the calves a bit of rest. If you feel the heels hitting the ground too hard, start bending your knees more, and sooner with each step.
If you can’t figure out how to move forward, without pushing your feet into the ground, then you really should re-read the whole How to Run page;
http://therunningbarefoot.com/?page_id=525
Actually, you should be re-reading that page between each barefoot outing, as many of the concepts won’t make much sense until you start playing around, and working on learning how to run more gently.
Comment
from No Zapatos
Time 2010 March 17 Wed at 11:48 am
I think I get it. After 30 years of struggling with knee and hip pain when I run, I have shed the shoes and started over with my running. I ran a total of 1 mile last week and plan to add 10% per week until it’s too cold this fall or winter. That’s a very slow build, but I cycle and swim, so that should preserve my triathlon fitness. I’ve decided not to run at all in running shoes during the transition. It seems like the people who get achilles tendons injured during the transition are still running their old mileage in running shoes or else adding barefoot mileage very fast. Wouldn’t running in shoes undo what our feet are teaching us while we’re barefoot? It’s hard to cut back on mileage so drastically for so long, but I’m tired of knee and hip pain and this barefoot approach makes sense to me.
Here’s my question. If, after a few weeks of learning the new stride, and everything feels good, is adding 10% per week still the rule? Or, is that over-the-top cautious? If everything feels good, are my feet telling me to add mileage faster? Or, will they seduce me into injury in a conspiracy to make me give them a long vacation?
I’d like to get back to where I can race Sprint and Olympic distance triathlons as soon as possible, but I’m willing to give up the first half of the season if I can come out the other side running strong without having to take time off to heal.
Comment
from Barefoot Ken Bob
Time 2010 March 17 Wed at 12:51 pm
The only real rule: LISTEN to your body and soles – if it hurts, it ain’t right. Basically, I think we can trust our feet, unless they have no circulation and/or nerves are damaged or dead for one reason or another. The only thing my bare soles have ever allowed me to do, was end up with sore muscles, after running longer than I am used to, or faster than I am used to. As long as I didn’t try either of those, without the benefit of my bare soles, I’ve had no problems.
As far as losing what we learn when we do wear shoes. That really depends on if we make what we learn habit, or as is the case with many of us, do we need the constant reminder of our bare soles on the ground to keep us “honest”.
Can you continue to sing on-key, after having learned a song, despite wearing ear protection?
My theory, based on the experience of the thousand of barefoot runners whom I have been in communication with over the past 13 years, it is best to build a foundation based on learning how to run gently, using feedback from our body, and especially from the most sensitive part of our body, the bare soles. Building the foundation may seem slow going, but once we have a solid foundation, the building goes up pretty quickly – mostly because it no longer depends on getting “tough enough” to continue running badly.
Frankly, I don’t believe we can get “tough enough” to continue to run badly. Like a building with a weak foundation, eventually it’s going to have problems.
Comment
from Barefoot Sal
Time 2010 April 4 Sun at 12:57 am
Dear Barefoot Ken Bob, Barefooters, and Barefoot Wannabees,
One of the greatest fears of a barefoot runner became a reality for me today – I stepped on a piece of glass. Who knew glass was hidden in the clean suburban streets of Burbank, California? As I crossed a street, I was distracted by an oncoming car; too distracted to keep my eyes on the path in front of me. Perhaps I would have seen the sliver had I been more aware. I stopped my run and pulled-out the glass. It was quite small, about the size of a staple. The tiny hole in my foot was only pin-sized. I bled a little. I paused to see how bad it was. I bled a little more. I squeezed out the rest and wiped it off. I waited a little more. It stopped bleeding! I then continued my slow, two-mile run. I don’t regret this experience. On the contrary, I feel confident, and see it as a milestone.
As a side note, I’m currently running without headphones, a watch, a phone, or a GPS, and loving every minute of it. My feet love feeling the street!
-Barefoot Sal
North Hollywood, CA, USA
Comment
from Barefoot Ken Bob
Time 2010 April 4 Sun at 9:10 am
Hey Sal,
Personally, I can tell you that stepping on broken glass is NOT a big fear for this barefoot runner. I think it is more fearsome to those who don’t go barefoot. Which is why they don’t realize how small the actual danger/risk is, compared to the discomfort of life-imprisonment for their feet. Like many other things in life, it is the unknown we fear more than the actuality.
Comment
from 27ph
Time 2010 April 6 Tue at 12:13 am
Where I live we use public transportation a lot. Whenever I am trying to catch a bus and have a backpack or shoulder bag on, I unconsciously switch to a very different sort of straight-backed, smooth running mode in order to not bounce the bag too much and damage the contents. I see this in other people too.
Is this the sort of running style that fits with barefoot running? If so, I may have found my perfect training tool. I don’t see myself running barefoot, but some sort of minimalist shoe might do (glass is actually an issue here).
vH pH
Comment
from Barefoot Ken Bob
Time 2010 April 6 Tue at 5:18 am
27ph,
You’re on the right path, but the feedback you get from your backpack is minimal, compared to those wonderfully sensitive and precise sensors in the soles of our feet. Likewise with minimalist shoes – way less than “perfect”…
Those nerve endings in the soles of our feet are there, for a very good reason – our feet are the only parts of our body that actually (hopefully) contact the ground while running. Therefore, the soles of our feet are the best place to put sensors to teach us how to run more gently, efficiently, naturally, the way we are designed to run.
Saying that feedback you get from your backpack, or through the soles of minimalist footwear is “perfect”, is like saying that bumping into walls, as a way to navigate, is just as good as 20/20 vision!
Comment
from calgarygal
Time 2010 April 8 Thu at 3:41 pm
After years of chronic leg and foot issues (not to mention the hundreds of dollars spent on expensive running shoes and orthotics) I took a chance, peeled off my shoes and went for a very short run along the Bow River. For the first time in a long time running felt right.I might have even giggled with guilty pleasure. I’m still working on technique and weather in Calgary can be a bit of challenge but I am hooked. I was wondering if any other barefoot runners from colder climes can share their experiences re: keeping the km’s up during the late fall,winter and early spring months. I own a pair of VFF’s and would prefer not go into the gym. I assume the lower calf ache will go away in time?
Comment
from Barefoot Ken Bob
Time 2010 April 8 Thu at 4:13 pm
calgarygal,
Welcome to sensible running – the sense of the sole touching the ground.
Rule number 1. If it hurts, we are doing something wrong.
That’s really the only rule, other than running in the direction we want to go – it’s amazing how many people try to push their bodies up higher, so they can fall further and harder, or bounce side-to-side, when they really just want to move forward!
Relax your calves. Do NOT try to run up on the balls of your feet. Do not try to push your feet into the ground. Instead, relax the calves, use your entire sole to support your weight. If you feel your heels pounding, bend your knees more. If your heels aren’t touching the ground, relax the calves more.
Be sure to read through the Beginning, and How to Run pages between each barefoot outing, this should help speed up the process of your body and soles teaching you how to run more gently and gracefully.
Remember, pain has a reason. Pain let’s us know when we aren’t running as gently as possible. Assuming it will just go away in time, often results in more damaging consequences – like Achilles tendinitis, and/or stress fractures in the foot.
Our nerves are messengers, pain is the message. Listen to the pain. Experiment, play, listen to the messages from your body and soles, and make adjustments to the way you run, to avoid any movements, stresses, strains, etc., which cause pain.
Remember, every child who is born with feet, is born barefoot, and long before they toughen up their calves, the play, experiment, and learn how to move in the least painful way possible. If they learn with the advantage of being barefoot, they learn to run more gently, efficiently, and gracefully, like a Kenyan.
Comment
from LorenaG
Time 2010 April 8 Thu at 10:32 pm
I think I tend to push-off my toes when i run uphill, how do I avoid this?
I get blisters under my toes anytime I do uphill running (and that can´t be right!)
Comment
from Barefoot Ken Bob
Time 2010 April 9 Fri at 7:28 am
Make sure your torso is vertical (especially difficult to retrain on uphills), and your knees bent. Try to keep your entire sole in contact with the ground – a whole sole provides much better traction – which is part of the reason you’re slipping, and getting blisters. the other reason for your blisters, is because you’re pushing your foot into the ground. Don’t push your foot into the ground. Just lift your foot up, relax the calf muscle of the supporting foot – to keep the whole sole on the ground, and let your body move forward (and up – gently, don’t push hard, don’t even think about pushing, your leg should be doing that naturally, as you move your hips and torso in front of the supporting foot). Set your foot down, the whole foot, let your entire sole stay in contact with the ground… play, experiment, listen to your body, your soles, etc..
Comment
from octopus
Time 2010 April 13 Tue at 11:32 pm
Count me as one of the people who go too far and too fast in the beginning. I have been wanting to give running barefoot a try for a while , finally did today and ended up running 3 miles under 8 minutes a mile. I usually run about 7 miles so I considered this taking it easy. Well now I have blisters on my toes.
The surfaces I ran on were all around the city (sidewalks and roads) and it felt great as long as the surface was fairly smooth. I want to run a good amount that will continue to keep me in shape but I feel like the rough surfaces will hold me back. Any advice to some one who s over eager?
Comment
from Barefoot Ken Bob
Time 2010 April 14 Wed at 1:18 am
Rough surfaces will teach you much more quickly, as you have already discovered, but may not yet realize, smooth surfaces allow your feet to slip, slide, twist, spin-out, without even letting you know you’re doing it. Which is why you have blisters. Take the time to start slow, on a variety of surfaces. Pay close attention to how your feet are interacting with the surface and try to learn something. The idea that running barefoot on rough surfaces will hold you back, is like the idea that building a solid foundation, before you start building your house, is going to slow down the building of the house. It’s true, but the building of the house will progress much faster, and the house will last longer, if you take the time to excavate, and lay down the solid foundation first. You’ll be surprised how quickly you can rebuild your mileage, when you have learned not to abuse your feet and body.
Comment
from JosephBFTree
Time 2010 April 19 Mon at 2:13 pm
I ran for the first time ever last Thurs. and my second time on Sunday. It was strange and wonderful. I ran on dirt paths with intermittant gravelly bits that were very challenging. My feet were shocked, but fine after a few hours. Just a mile my first run. The second was a lot longer – I got lost and discovered that it’s harder to walk barefoot than to run. 2 things I noticed: running barefoot is QUIET! I loved those stretches where I felt like a ghost moving through the woods. The other is that my recovery time is amazingly short compared to when I last began running, which was last summer with shoes. Thank you for being here and supporting me as I run for my dream.
Comment
from JosephBFTree
Time 2010 April 19 Mon at 2:45 pm
No! I left out the word “barefoot” in the above post! I have run before, just not this year and never before barefoot. Sorry!
Comment
from bulldogs93
Time 2010 April 25 Sun at 7:02 pm
I’m thinking about starting to run barefoot and was wondering, will it mess up my running with shoes on? I only ask because i want to join the military and they are not so big on running barefoot.
Comment
from Barefoot Ken Bob
Time 2010 April 25 Sun at 7:30 pm
Yes, Running Barefoot can ruin your shoddy running technique!
If you start running barefoot, take the time to listen to your body and soles, and learn to move in ways which cause you no pain, while running barefoot over a variety of surfaces, you will have learned to run much more gently, gracefully, and naturally, than you might currently be running in shoes. If you continue to run in shoes, as if you were still barefoot, you might fail to destroy your knees, hips, and back in the way that many do while pounding out the miles as if their shoes were protecting them from such injury (they aren’t). If you must run in footwear, choose some that does as little as possible, ie: low heels, thin soles, little or no arch support, light weight, flexible, breathable, etc… (socks aren’t too bad)
Comment
from Barefoot Sal
Time 2010 May 12 Wed at 10:43 pm
Hi Barefoot Ken Bob! I’ve got a video link. Would it be appropriate to post it in this section? It’s me running my most-recent Barefoot 5K:
http://www.youtube.com/watch?v=tPIL6Npkmtg
Thanks for being here!
Comment
from fireblade007
Time 2010 May 13 Thu at 10:43 am
Hi ken bob,
today I tried running without shoes but not exactly barefoot, I was wearing socks alone. Will running in socks alone cause problems?
rahul
Comment
from Barefoot Ken Bob
Time 2010 May 13 Thu at 5:38 pm
Well rahul, would you want to wear earplugs, or put anything over your ears, to distort, or muffle the sound of your voice, when you are trying to learn to sing? Essentially, anything that prevents your bare soles from letting you know precisely how you are running, or if you’ve done too much, too soon, or badly, before learning to run gently is pretty much asking for an injury. Take your shoes and socks off, let your BARE soles feel the ground. If it hurts, that’s a message that you need to change something. Again, like when you’re learning to sing. If the sound of your voice hurts your ears, it isn’t because you need ear plugs, it’s because you should change the way you’re singing.
Comment
from juliarunner
Time 2010 May 15 Sat at 4:35 am
I am a highscool xc athelete and I really want to start runningBF, but I don’t know how to get started, how long should I go at first?Also I am scared of losing my fitness level. I recently completed a half mar w/ shoes.
Comment
from Barefoot Ken Bob
Time 2010 May 15 Sat at 10:19 am
If you can run in shoes without any problems, then you should be able to continue running in shoes, or bicycling, or swimming, etc., to keep your fitness level.
The cool thing about running barefoot is that we have a complex network of sensors in the soles of each feet, attached to one of the most sophisticated computers in the world. The trick is to let those sensors feel the ground, and not to ignore the messages being sent to the brain, and to re-learn how to respond to those messages. At first, there will be a lot of messages – and all you have to do, if they’re overwhelming, is stop. There, you have run barefoot enough, for now… Each time you go out barefoot, listen to your soles, try to respond by making changes in the way you are moving – read and reveiw frequently the Beginning, and How to Run sections for more help.
Comment
from Mds5014
Time 2010 May 25 Tue at 5:00 pm
I’ve had a problem and turns out it was a stress fracture on my 4th metatarsal from VFF’s. I think it’s partly from not getting enough feedback in my VFF’s but also because I twist my left foot (not my right) when I run. I’m “pushing off” with the front outer part of my foot and I believe that’s part of the cause.
Any help? Do you agree this is the reason I got a stress fracture? And because I do this with my foot, does this mean barefooting isn’t for me? If you think I can fix it, how would you suggest doing that? thanks!
Comment
from benh001
Time 2010 May 28 Fri at 3:06 pm
Hi,
I just wanted to say thanks for your really useful beginning section and “how to run”, I am really tempted now to even ditch my VFFs.
I have dabbled a bit with BF running in the past and I have been transitioning to VFF for some months now. However I had been finding it hard to find the right running style (something didn’t feel right) that is until I followed your directions (back, hips, landing under the hips). I was out practising this and suddenly it clicked, I can’t describe the feeling other than it just felt right and smooth.
I went out for a run fully barefoot yesterday and covered 3 miles over varying terrain, but my favourite was a section of smooth asphalt road which felt like I was running, no, gliding across silk it was so smooth.
Thanks again for helping out, I can’t wait to get out there again.
Comment
from Barefoot Sal
Time 2010 May 29 Sat at 9:40 am
Hey benh001. My two cents:
I too love the smooth asphalt. To me it it the best surface for comfort, speed, and learning to land softly. I too have run in VFF. Although I use them as my daily shoe, in fact I own five pairs, prefer not to run in them. After about 10 months, I run exclusively Barefoot. The people who are trying to run Barefoot while wearing any footwear, including my beloved VFF, are fooling themselves. I’ll be running a 10K tomorrow. This site, and Barefoot Ken Bob, have been indispensable. My advice: keep your VFF for work and errands. Go Barefoot!
Comment
from Karin
Time 2010 July 4 Sun at 10:57 am
I love your website! Loads of useful information, I hardly know where to start…
I have tried to start running quite a few times before, always sticking to very slow and gradual schedules for beginners. Unfortunately, I got stuck with sore knees and ankles after three weeks all the time. Now I would like to start barefoot running (nearly barefoot that is, I plan to use FiveFingers), hoping that this will be better for my joints…
I was wondering though, could I start with barefoot running using such a gradual schedule as I’ve used before (mostly, these schedules start with 10 alterations of one minute of running and one minute of walking)? Or should I take things even more slow? I’m asking because I can only find schedules for runners who want to make the transition from ‘normal’ running to barefoot running. Thanks for any suggestions!
Comment
from Barefoot Ken Bob
Time 2010 July 4 Sun at 1:44 pm
The schedule for transitioning to barefoot running is dependent on listening to your body and your bare soles. Unfortunately that doesn’t work for transitioning to minimalist footwear – for two reasons.
- People use minimalist footwear so they can run more than their bare feet are ready for – and hence they often run into serious injuries.
- You can not possibly get all of the benefits of barefoot running from minimalist footwear – how can you get the benefit of knowing when you have learned to run gently enough to continue advancing? – ie: see item #1
There is no one schedule for everybody, because no two people are the same, with the same exact background. But all of this is irrelevant, because if you actually go bare foot (rather than nearly bare foot), you will have the benefit of your own very sensitive soles as coaches along with you, every step you take, letting you know, both when you’re doing too much, too soon, and more importantly when you have not yet learned enough about running gently, efficiently, and naturally, to start increasing your distance and/or speed.
Now go and read through the “Beginning” section at TheRunningBarefoot.com
Bottom line: just say not to transitional footwear, at least until you are an expert at running barefoot!
Comment
from andykenworthy
Time 2010 July 5 Mon at 4:43 am
Thanks tonnes for this. I am one of those caught up in the Born to Run/VFF goldrush. Just did my first VFF 10km off-road this weekend and got some pain in my toes for my trouble. Already have nerve damage in the balls of my feet from a half-ironman in March with shoes. Spend most of my time totally barefoot, and am doing short runs without any shoe which is building technique (I hope). But gonna slow way down, get footnude to learn and listen. A stress fracture averted here, I reckon.
Comment
from Big Bear John
Time 2010 August 4 Wed at 4:50 pm
Thank you Barefoot Ken Bob for this fantastic website!!! It has been a total inspiration. So, I turned 40 at the beginning of this year, and there’s something about that number that really focusses the mind… anyhow I feel a little different to many of the subscriber’s threads that I’ve read so far in that I have the figure of a Rhinoceros and the sporting agility and acumen of a house-brick. However, over the past 6 months I’ve been eating really healthily and shed 20 kilos (I think about 40 or so pounds) and lately I’ve actually WANTED to exercise…. This really is a whole new thing for me because as a child I was the one at the very back of the running race. Nonetheless, I heard about the barefoot concept and decided that I would give it a try. I’ve been going a short while and ALL I am doing is going round my house barefoot and just walking on grass and a few hundred meters on asphalt. At first, my feet and legs ached from simply standing but hour by hour and day by day this has receded and these days, I am pretty much barefoot all evenings and weekends. Today, as it often does in England, it rained all day long and I walked barefoot for a couple of hours through mud, grit, soil, grass, leaves, puddles pebbles, gravel (ouch!) and on asphalt and concrete and it was like my feet were coming alive.
I very much hope that in the not too distant future I will break into a light jog and, who knows, maybe even run a short while… but for now my feet are just “taking in the view” so to speak. In addition to the health benefits of taking exercise, the surprising outcome of this journey so far is that my sense of touch was the last thing I expected to have awakened and stimulated! It’s actually pleasurable! So although I expect my “training schedule” is quite different to many, I do hope another non-athlete may read this and shed the footwear. Thanks.
Comment
from Barefoot Ken Bob
Time 2010 August 6 Fri at 11:52 am
Never, NEVER “jog”! Running (especially barefoot) should be smooth, gentle, and graceful. There should be no jarring, jolting, pounding, striking, or jogging… Have fun!
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from hvfeetwiltrvl
Time 2010 August 6 Fri at 8:59 pm
This is a great read! Too late for me, already blazed my own trail and happy with the result; but could have saved myself a lot of fear and mystery. BF running for ~7 mo’s. Gave myself 45 days of pre-BF, jumping rope every day on hardwood or tile. Began doing 3-4 a day in winter on the ice and snow with VFF; the slippery conditions made me ultra conscious of how my foot landed… subsequent to landing on my as* more than once. By the thaw in late March had logged ~100 or so and do ~40 on a normal week. In my circumstance the VFF worked out OK; once, early on, I landed my toes on a broken bottle (or something). Didn’t feel a thing; took off my VFF’s at the door and headed for the shower. In mid-shampoo the wife arrives in a panic. Turns out there was a trail of gore through the whole house. Bleeding was off and on for 3 days. And that was with the VFF! so, perhaps if you run tuned out (and have bad vision), like I do, the VFF could be a useful a precaution; but not a substitute for the right technique. However, maybe without the VFF I would have been watching more closely where my feet were landing? Cheers
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from Barefoot Ken Bob
Time 2010 August 7 Sat at 7:09 am
It’s so easy to tune out, when one’s senses are muffled by footwear. The extra sensitivity of bare soles, is one of the things that keeps us awake, aware, and alert while running bare foot.
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from Big Bear John
Time 2010 August 8 Sun at 11:46 am
My apologies for using the wrong terminology. Definitely not jogging!! Today went for a fast walk for about 5kM over very pebbly ground. I’ve been trying to keep the words “easy, light, smooth” quoted in “Born to Run”, and ” Relax, relax, relax” from Bf-KB, but there are little pebbles about 1 to 2 cm (I think about half an inch) in diameter and when they push up between the metetarsal bones or into the arch MAN! THAT! HURTS! The reflex is to clench up. I’m trying to simply pick up my foot quickly which is much easier if I haven’t put it down hard in the first place!
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from abik
Time 2010 August 8 Sun at 12:55 pm
” The extra sensitivity of bare soles, is one of the things that keeps us awake, aware, and alert while running bare foot.” That is so true!!, if you are unaware where you are running, you can break your ankle !. I used that example once anwsering a glass question to my shod running friends and they agreed.
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from snd
Time 2010 August 8 Sun at 4:15 pm
Hi, I’ve been trying to run barefoot for a few months, but I haven’t really had the time to do it every day for a long period of time. Nothing hurts when I do it, and all my life I’ve hated shoes and gone barefoot as much as possible, so there are no problems there. Trouble is, I’m a high school runner. My coach won’t let me run barefoot because he says it is dangerous. Practices are every day for three hours, so I’m too tired by the end to go barefoot running on my own. What can I do?
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from Barefoot Ken Bob
Time 2010 August 8 Sun at 4:46 pm
Run barefoot when you have time. Very few people run barefoot every day. Certainly I don’t, unless you count the little bit of running (mostly just a few meters at a time) I do when I walk the dog…
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from Danjo
Time 2010 August 8 Sun at 9:53 pm
You can try to explain the whole bare-footing concept to your coach, and maybe see if he/she’ll at least settle for Vibrams or Huaraches (I’m assuming you already have your form down and won’t be giving yourself stress fractures.) Thankfully my coaches are cool with me running barefoot as long as I don’t hurt myself, but unfortunately our state prohibits barefoot running at meets, so I’ll still need to slip on huaraches for those. Cool to know there are some other high-schoolers barefooting out there.
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from moinohio
Time 2010 August 14 Sat at 8:19 am
I have been battling plantar faciitis in my left foot since November. With custom orthotics I have had very little pain for the last two months, unless I go barefoot (even around the house). I am eager to try barefoot running, but I am not sure how to get started. I have tried a couple of short (100yd) runs barefoot, with no pain, but I am not sure what to do in between. Do I “rest” my feet in my orthotics, or do I try to go barefoot as much as I can? Help please!
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from Barefoot Ken Bob
Time 2010 August 15 Sun at 5:45 pm
listen to your feet. That’s why there are so many nerves in our soles, making the soles of our feet two of the most sensitive areas of our body. These nerves are there to let us know precisely how our feet are interacting with the ground. More importantly for beginners, they let us know when we need to make changes in the way we move, and when we have given them too much stimulation.
Read through the Beginning page for more advise
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from Curt Busse
Time 2010 August 16 Mon at 11:21 am
Moinohio:
My advice is that you not attempt to run barefoot until you can walk barefoot for an hour without any heel or foot discomfort.
As a former shod runner and PF sufferer, I first spent a few months slowly building up my barefoot walking. When I finally started running barefoot, the lingering PF interfered with my attempts to improve my running technique because I was not allowing my injured heel to contact the ground as much as my uninjured heel. As a result, I developed additional problems.
If you are going to transition to running barefoot while injured (e.g., PF) it is even more important to follow Ken Bob’s advice and to always listen to your feet. My PF is finally disappearing 10 months after I first started walking barefoot, but it has required an enormous amount of patience and care.
Good luck,
Curt
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from syn_ack
Time 2010 August 23 Mon at 12:30 pm
Kenbob: I have a question for you. When you state lift your foot before it lands, what do you mean. I have tried to actually lift the foot before I land and it ends badly. When I land naturally (without any thought to it), My knee is bent a little, enough to provide the necessary spring to take the impact. Is this what you mean by “lift before landing”?
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from Barefoot Ken Bob
Time 2010 August 23 Mon at 4:23 pm
syn_ack,
Just what I say, “BEGIN” to lift your foot before you land – and lifting the foot is the same as bending the knee. In other words, I don’t wait until after smashing my foot into the ground, before bending my knee and lifting my foot. Also, part of the lifting, starts the foot moving backwards, so that besides not smashing into the ground, I’m also not skidding (braking). My foot is beginning to move backwards, as I pull it toward my body (by bending my knee), so that when it touches down, it not only touches down gently, but also at the same speed as the surface is traveling beneath my body. Keep in mind that I generally talk about running technique from the point of view of the runner. So lifting the foot, means the foot is moving toward my body, but since my body is still falling – faster than my foot is moving toward my body, my foot will land on the ground. If the foot never lands on the ground, then you are lifting too early… Bottom line, is to experiment, play, test exaggerated movements, so you can discover your own “sweet” spots.
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from syn_ack
Time 2010 August 23 Mon at 5:11 pm
Ken bob: thank you. I never quite understood what that meant. I think I am doing what you are saying. I went all out before trying to lift the foot but it always screwed up my running. Now that I understand that, I know that my feet are doing exactly that. Thank you again.
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Comment from johnnydajogger
Time 2009 June 21 Sun at 7:21 pm
I’m confused about 2 issues:
1. I have zero problems running on grass, astroturf or dirt trails. However, I cant run at all on the roads. I use the same running technique and relax as i do on softer surfaces but cant seem to run more than a few yards on the road.
2. I currently have PF and tried barefoot running which I think only aggravated the problem and set my recovery back. Isnt an injury such as PF sort of like a broken leg? You wouldnt run on a broken leg in order to strengthen your leg muscles. You would keep it in a cast until it healed. Maybe the principal is the same with PF and other injuries, i.e. wear shoes sort of like a crutch or a cast until the injury eventually heals itself and then go barefoot? What do you think?