So I'm pretty much just learning as I go here, but I've been gearing up to hopefully run the Steamtown Marathon in one month from tomorrow. I've been doing quite a bit of training barefoot and have been stopped many times while wearing my VFF (yes, they are bright pink and I would consider running in them an attention seeking behavior) and asked how I converted to running distance in them. Here are some tips I have, from my own experiences:
1) Start out on FLATS. I got a little over ambitious and decided to run up a rather large half mile long hill on my second day of ownership. My Achilles were so tight afterward that I could not run for two days.
2) The "run every other day a quarter mile at a time" rule did not particularly work for me. In order to build up, I would argue, you need to put in some more distance than that. Sometimes you just have to grit and bear a little pain in the transition. I found that actually rotating out my Vibrams with the Nike Frees and my Nike Lunar Glides (or other more "mildly" rigid/cushioned shoe) worked much better. I would do my shorter days (3-4 miles initially) in the Vibrams and alternate our medium and longer length days with the other shoes.
3) Find trails/grass to practice on. I ran in my Vibrams where there was the opportunity to run on a trail or even in the grass next to the running path. This helped break things up from the concrete.
4) Running barefoot is fun! You might get excited and want to prance around like a kid! DO NOT run up on your toes or even try to hard to land on the ball of your foot. This will end you up in Achilles tendon pain. I would argue, instead, try to relax, running naturally, and let your body do it's thing. Your stride will naturally change and so will how you land when running. I'm convinced that my prior running aches and pains had something to do with me trying too hard to correct myself. Just focus on landing softly and relaxing.
5) Incorporate some plyometrics, core, and hip strength work. This will help to train your body how to land. Believe me or don't, but Jillian Michaels is a plyometric and core strength goddess. Her "Master Your Metabolism," "Tone Your Trouble Zones," and "30 Day Shred" DVDs are cheesy, but they will kick your ass. Master Your Metabolism is chock full of classic and awesome plyometric drills that will make you a better, stronger, runner. Plus, you'll learn great mantras to incorporate into your running like "Don't phone this one in!" and "This is you time baby--MAKE---THE---MOST---OF---IT!"
So are you actually running barefoot or do you consider minimal footwear IS barefoot. I am planning a barefoot marathon aka without shoes. I was drawn to your article for tips - found none ;(
Posted by: Dann | 09/16/2010 at 12:20 AM