Weeks 24-32 (Months 7-8)
At week 24: Begin Increasing Speed.
Gradually lower your overall distance so you can increase your speed
Now your barefoot running goals should aline with your running goals.
Goal: Run a 5k at race pace.
Wks 33-40 (Months 9-10)
Add one day of running every 2-3 weeks.
Goal: 1/2 marathon, 2-hr trail run, marathon
Weeks 24-40 Complete one – 60min hike/week – To maintain barefoot hiking even once you become an adept barefoot runner
Stop running before your feet become numb. If you begin losing sensation or your feet are burning put on your shoes and get inside.
Run on dry man made surfaces with sun exposure for your first few runs.
Do jumping jacks or run on the treadmill to warm up your feet before you go outside.
Begin with 5mins with a day off for the first few weeks. If temps are near freezing run only 2-5mins.
Initially take 2 days off in near-freezing conditions to allow your feet to build resistance. Make sure no damage to the skin has occurred.
Log time and temps of runs and adjust the following run based on conditions. You may find that every 1 deg drop in temp requires you to decrease the time spent barefoot by 10%.
Over the course of several weeks you will be able to handle colder and colder temps.
Barefoot running when below 25deg F are possible after several months or seasons running in freezing temps.
Possible options for minimalist winter running shoes include Soft Star Shoes, Arrow Moccasin Company, Vibram KSO Treks or other neoprene models. Also consider Injinji socks with a pair of minimal shoes that are one to two sizes bigger than normal to prevent the tighter fit from inhibiting circulation.
Focus on form
Back off hiking during the week you plan a longer barefoot run
Week 22: 40-60mins 2-3x/week
Week 23: 40-60mins 2-3x/week
Complete one – 60min hike/week – To maintain barefoot hiking even once you become an adept barefoot runner
Continue to take at least one day off between runs for the first 3 months. Then you can add one day of running every 2-3 weeks.
Do not extend your barefoot runs by more than 10-15%/week
Even once able to run 60mins on a variety of surfaces without hindrance go half or less the distance if the trail is unusually rocky. Do so for the first 3 weeks on a new terrain.
Develop ability to run on a variety of surfaces and temperatures
Your feet should not ache 2 days after running barefoot on any of these surfaces/temperatures.
Surface: Road, trail, dirt and sand
Begin focusing more on overall form – developing natural running form
Continue foot padding development
One long and more challenging hike on new territory and terrain
Week 20: 30-40min 3x/week
Wk 20 Session 1 – 30mins
Wk 20 Session 2 – 32mins smooth surface (track or pavement)
Wk 20 Session 3 – 34mins
Week 21: 30-40min 4x/week
Wk 21 Session 1 – 36mins smooth surface (track or pavement)
Wk 21 Session 2 – 38mins
Wk 21 Session 3 – 40mins smooth surface (track or pavement)
Wk 21 – Session 4 – 40mins on multiple terrains
Continue – Barefoot Hiking 1x/week 45-60min
Surface – Road, trail, dirt, and sand (Rotate Surfaces)
Goal: Continue developing foot padding and practicing good posture while landing as lightly as possible, while continuing barefoot strengthening
1x/week run on sand 10-20min for pad development
Week 18 – 20-30mins 3x/week
Wk 18 Session 1 – 20mins – on sand
Wk 18 Session 2 – 22mins – smooth surface (track or pavement)
Wk 18 Session 3 – 24mins
Week 19 – 20-30min 3x/week
Wk 19 Session 1 – 26mins – smooth surface (track or pavement)
Wk 19 Session 2 – 28mins – on sand
Wk 19 Session 3 – 30mins – smooth surface (track or pavement)
Offroading:
When on the trails look ahead 5-6ft
Lower your center of gravity, by slightly squatting, for more stability over agonizing terrain. This will put more of the weight on the upper leg muscles.
Practice full foot landing but do not land on the heel first.
Lowering your arms down to the hips will also help increase balance.
Slow to a run-walk or walk over rugged areas. Propel yourself from behind with the hamstring rather than simply lifting the foot up using the quads. This will increase your stride and decrease impact.
Even once able to run 60mins on a variety of surfaces without hindrance go half or less the distance if the trail is unusually rocky. Do so for the first 3 weeks on a new terrain.
Goal: Practice landing as lightly as possible while maintaining good posture. Go slow and find a rhythm
Surface: Hard, flat, and smooth surface (sidewalk, or nicely paved driveway)
Continue 1 long (40-45min) or 2 short (20-30min) barefoot hikes/week
Week 16 – 10-20mins 3x/week
Wk 16 Session 1 – 10mins
Wk 16 Session 2 – 12 mins
Wk 16 Session 3 – 14mins
Week 17 – 10-20min 3x/week
Wk 17 Session 1 – 16mins
Wk 17 Session 2 – 18mins
Wk 17 Session 3 – 20mins
If you notice any soreness or stiffness, take an extra day off
Week 14-15 Running in Place
Goal: Practice landing as lightly as possible
Surface: Hard, flat, and smooth (basement floor, concrete garage or nicely paved driveway)
Continue barefoot hiking 30-45mins 1x/week
Week 14 – 5mins 3x/week running in place
Week 15 session 1 – 7mins
Week 15 session 2 – 9mins
Week 15 session 3 – 11mins
Avoid sprinting in place or brining your knees too high. Land as lightly as possible. Always keep your knees bent with your feet landing lightly allowing the lateral area of the foot and big pads beneath your toes to tap the ground with each step. Do not push off the ground with your toes.
Week 9-13 Goal: Continue to transition to barefoot running. Build foot padding, muscle strength, and tissue resilience
Hiking on a Trail
Week 9 – 20mins 2-3x/week
Week 10 – 30mins 2-3x/week
Week 11 – 40mins 2-3x/week
Week 12 – 50mins 2-3x/week
Week 13 – 60mins 2-3x/week
Week 14 onward – Continue barefoot hiking 30-45mins at least 1x/week
Just remember to back off if your feet begin hurting and give yourself an extra day or two off from barefoot activity if you feel any pain inside the feet or legs.
Maintain barefoot walking and hiking even once you become an adept barefoot runner by going on at least 1 barefoot walk/hike per week. This is to maintain the foot strength you developed.
Sitting Is the Smoking of Our Generation. 5 hours of sedentary sitting, according to Dr. David Agus, is equivalent to smoking 1.25 packs of cigarettes.
Nowadays everyone is familiar with the health concerns of smoking but currently our sedentary lifestyles are also affecting our health. There are ways to combat sitting at a desk all day long.
The ’20-20-20 rule’ is an effective way to breakup all that time in your chair. The ’20-20-20 rule’ calls for you to stand up and walk 20 feet away for at least 20 seconds every 20mins.
An adaptation to the ’20-20-20 rule’ to also help avoid the negative side effects of being sedentary is to simply stand up for 2 minutes every 20mins you sit.
Getting up at that 20min mark helps to reduce the risk of developing diabetes, heart disease and burn calories. Getting out of a seated position changes how your body responds physiologically. It also improves concentration and engagement.
The ’20-20-20 rule’ was originally developed along the guidelines of looking at something 20ft away for 20 seconds every 20mins as a way to reduce eyestrain from spending hours in front of a screen. So there is an additional reason for getting up every 20mins. Consider your vision health as well.
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