Barefoot running started as a fad but has gained much traction in the running community. Many runners will experience injuries during their lives. Many runners claim a significant contributor to the injuries is running shoes. Running barefoot has plenty of benefits, with injury prevention being the foremost one.
Other benefits include burning more calories, preventing plantar fasciitis, and connecting with the ground. If you have been running with shoes all your life, transitioning to barefoot running will not be easy. You will have to get used to it, which requires strategy and patience.
The following are tips to help you make the transition to barefoot running:
Acclimate Your Feet
Most people are always in shoes, so running barefoot will take time and preparation. The first step is to acclimate your feet to being barefoot. It would be best if you started by walking barefoot around the house.
Once you are comfortable walking barefoot in the house, you can move on to walking barefoot outside. Find a smooth patch of grass and walk on it for fifteen minutes to half an hour daily. You can proceed to walk on rougher surfaces, for example, concrete or grass with twigs over the next few weeks.
Next, you should try jogging on a hard surface like the sidewalk in your neighborhood and gradually increase the distance. Learning how to relax your legs and feet in preparation for your next run to acclimate your feet better would be best.
Practice Your Running Mechanics
Due to traditional running shoes’ protection, most people never know their running mechanics, let alone practice to improve them. A great tip that will help prevent injuries as well as make the transition to barefoot running.
You should especially practice running while landing on your front to mid-foot instead of your heel. You should avoid overstriding and use short strides with a quick cadence instead. There are many running apps that will help you measure your running cadence. Landing on your feet should be gentle, quiet, and relaxed when running barefoot. The more you practice your running mechanics, the easier it will be to transition to running barefoot.
Get Minimalist Running Shoes
Jogging and running barefoot is a significant step up from walking barefoot and may be too much for some people. Therefore, you should try using minimalist or barefoot running shoes to acclimate your feet before going fully barefoot. Minimalist-style running shoes have less support than traditional running shoes but offer enough support to run on rough surfaces.
They are a middle ground between traditional running shoes and going barefoot, which will help make the transition easier. You can use them several times weekly and wear them less gradually as your feet get tougher.
Expose Yourself To Different Terrains
The two most common places to practice running barefoot are on grass and concrete or tarmac, but the terrain will most likely be flat. Exposing yourself to different terrains will be better for a better transition to barefoot running.
It takes different running mechanics to run on different terrains, so practice your running mechanics on as many different terrains as possible. It will also help strengthen various parts of your feet that you cannot do on flat ground.
Rest
The worst thing you can do when transitioning to barefoot running is push too hard. You will soon find your feet hurting, developing blisters and bleeding, leading you back to traditional running shoes. You should rest as much as necessary when making the transition. Use all the techniques you know to ensure your feet recover and get stronger.
Transitioning from running shoes to barefoot running is no walk in the park. Tips to make the transition easier are acclimating your feet, practicing your running mechanics, wearing barefoot running shoes, exposing yourself to different terrains, and resting. The key to the transition is slow progress, so be patient.