Running ain’t easy. It took years of practice to get to where most people are now. Most of us didn’t bother to research any kind of form technique nor did we care much about what shoes we wore as long as they were comfy in the store.
Switching to barefoot or minimalist running requires a bit more thought than that. Here are my top tips for making your transition a little bit easier.
Slow down
Seriously, slow your roll, man! Most of the speed shod runners possess is because they take long strides and land on their heel, two things you absolutely cannot do when running barefoot or minimalist. Ease up, work on your form and relax. You’ll get your speed back eventually.
Mix up your surfaces
I’m terrible at this one, as 99% of the time I run on concrete sidewalks or asphalt streets. My reasoning is that if I can run on them, I can run anywhere (true) but I miss out of the quick adjustments (trails) and the ability to play and learn from form mistakes on more forgiving surfaces (grass). Going slow (see #1) has helped tremendously when running on the hard surfaces, as I haven’t had a bit of lower back or knee pain in months.
Get to know your blisters
Yes, blisters hurt, but they heal really, really fast. They’re also a fantastic indicator of where your foot is landing, if you’re pushing off and if there is movement in your foot strike. Expect blisters on the outside of your foot, just below the ball of your foot and eventually just under your toes. I always popped mine and applied liquid bandages, now my feet are tougher than ever.
Run barefoot
Every single good minimalist runner will tell you that learning barefoot running first, then transitioning to minimalist shoes is the ideal way to go. Living in Phoenix put the kibosh on that for me, so now I run in the most minimal of Vibrams (Sprints) as often as possible and when weather allows, barefoot. You’ll thank yourself after a few barefoot grass runs the next time you take off on a long minimalist session.
Some of the Chi Running stuff works
Chi Running saved me. Although I haven’t read any books, I’ve watched enough videos to discover three things: a) placing your feet flat and pulling them straight up makes it easier to run, b) straightening your spine and leveling your pelvis helps with form and c) leaning forward at the ankles makes for a smoother run. Seeing as that’s as far as I’ve gotten with Chi Running techniques, I’m pretty happy.
Rest more often
I like to think I’m a badass who recovers quickly. I am often wrong about this. Just this last week I ran eight miles, weight trained the next day and then had a few beers for Labor Day. Now I’m sick. Crap. Taking days off from training aren’t something I want to do, so it’s time to admit that I need to live life a little easier when I’m busting my ass, especially on my long runs. As you run more, your body requires better and more food, and a little more down time than previously thought. Just go with it.
Start a blog or guest post on here!
Keeping track of your training is a great way to mark progress and not repeat mistakes. Corey and I write here to do just that, and it’s a way for me to look back and reminisce on my progress.
Whew, that was easy. So, what’s your story?
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