Up next in Running Training (25 videos)
Grab your running shoes and hit the pavement with these running videos, which will have you jogging, sprinting, or power walking your way to fitness.
You Will Need
- Smooth, debris-free running surface
- Minimalist shoes (optional)
Walk around barefoot as much as possible for 2 weeks. This will condition your feet for more vigorous activity.
Run in place
Run in place in bare feet for 30 seconds at a time, two to three times daily. Then add 15 seconds per day to each session, building up to three minutes over the course of two weeks.
Choose your spot
Choose a smooth, debris-free surface, such as a running track, smooth sidewalk, or new asphalt. Run barefoot for ⅛ of a mile, and then continue your usual run while wearing shoes. Limit barefoot runs to three times a week with one rest day in between for 4 weeks.
Watch your form. Relax and stand upright with a slight lean forward. Your foot should lightly touch the ground in the mid-foot area underneath your body, as opposed to in front of it like it does when you're wearing shoes. Strides will be shorter and faster, averaging about 180 steps a minute.
Build up distance
Increase by 1/8 of a mile each session over the course of four weeks until you can run for 1½ miles without pain the day or two after the run.
Be aware of pain
Stop if you feel pain at any time in the process. Give yourself an additional rest day and try again until you are pain-free. The biggest mistake in barefoot running is doing too much too soon.
Add new terrain
Run on hills or other new terrain slowly and gradually over the next four weeks, building up 1/8 of a mile each session until you're running 3 miles in bare feet.