How can a runner transition from sneakers to barefoot?
There are two main ways to transfer from running in sneakers to running barefoot:
- Transfer Method. Keep your weekly miles the same, running both shod and unshod, slowly moving the amount of miles run shod to unshod.
- Cold Turkey. Stop running shod completely. Gradually build up your miles running barefoot.
If your end goal is to run in minimalist shoes, it is still wise to run barefoot until your body is fully adapted. The entire process will be much quicker as you will be receiving richer feedback.
The Transfer Method
This method is best suited for runners who are mid-foot strikers.
Heel strikers who attempt this method will find themselves in an awkward situation. For the unshod portion of their runs, they will be landing on the mid-foot, while feeling “off” due to the change in form.
For the shod portion of their runs, they will most likely start running on the mid-foot, and revert to heel striking when their mind wanders, or their body tires.
It is impossible for the body to feel comfortable being forced into two separate running forms — this increases the risk of injury.
Mid-foot strikers will find that running barefoot still requires adaption, but the changes required are easier because they are less dramatic.
The Cold Turkey Method
This method is best suited for runners who are heel strikers, or who are recovering from an injury. Since this type of runner requires a fairly drastic alteration in form, the change must be the only way the body is allowed to move.
It is too difficult to force the body to run in two different poses, while trying to mentally communicate that the way that feels more awkward is the one you want to keep stick with. Your body sticks with what it knows
By going cold turkey you can completely focus on the changes you are forcing onto your body, while never letting up, or sending the body mixed signals by reverting to a heel strike.
The advice to learn barefoot and be confident in that mode before moving to minimalist shoes should not be taken lightly. I jumped into Vibam’s a little too quickly and found that I quickly reverted back to my shod technique.
I think running in barefoot is cool. And with these methods, first timers on barefoot running can easily adapt.
Your tips were very useful especially for a health lifestyle convert like me. I will look forward to your other posts to learn more and be better.
Since reading Born to Run about 6 months ago, I’ve been doing the transition method, running in water shoes (minimal shoes) 1 to 2 times week. I’m now coming off my second calf injury/strain in that time. I think the advice above applies mostly to mid-pack runners. I’m usually in the top 5% of finishers for trail races. I say this because I think as a runner is faster, the dangers of overload muscles/tendons switching to minimal/barefoot increases.
My advice – the faster you run, the longer the transition. When you run barefoot/minimal, go very slow and still count it as a hard day in your training. I hope to not get injured a 3rd time.
I do not agree with the “cold turkey” method. While your muscles do need to be worked into this new style of running, they can be introduced to it in a much smoother way. Instead of running minimal miles barefoot from the beginning and building the mileage up, an approach of shod and barefoot running would allow the muscles not usually exercised to get some exercise and also allow tendons, bones, etc. better healing time (without exiling days you would normally run in order to allow time to heal) while in addition maintaining cardio. This means instead of running barefoot twice a week, you can keep your original schedule of four days a week- two shod and two barefoot.
Having played baseball since I was 4 and running varsity cross country senior year, the most important part of any sport is staying healthy. I began to experience shin splints during cross country (shod) but, with the short season due to cold weather, had to continue the schedule regardless of shin splints. This was a mistake as ignored shin splints can lead to more serious injuries such as stress fractures. This impacted my season by causing me to ride on a cardio bike for practice, hence taking away the exercise from running muscles.
Simply, use the transition method since it allows your cardio to stay on track, but offers your legs and feet a doorway to the new run.