In my last post, I gave you half of the secret behind strong and healthy barefoot running–a complete guide to mastering your running technique. In this post, I want to offer you the second piece of the puzzle: how to transition safely to barefoot running. For those of you who are just getting started with natural movement and want to make the transition to barefoot running, I highly advise you follow the plan I describe in this post. Just because “transition injuries” are so common among barefoot beginners doesn’t mean that they have to happen to you. If you are smart, proactive and diligent, you can quickly and easily make the jump to a healthier, more sustainable way of moving…and have a ton of fun doing it.

DISCLAIMER: As someone who has been running wild, free and barefoot for many years, I do want to warn you that once you make the switch, you will never want to go back to wearing shoes ever again. Bare-footing adds a whole new level of sensation and excitement to running and WILL reignite your passion for movement. If you are content with slogging away on a treadmill, please do not read this article. For it will cause you to leave the gym and never return.

Making the Barefoot Leap

Without a doubt, the number one reason why people get stress fractures (or other injuries) when transitioning to barefoot running is because they start too quickly. Eager to embrace their inner persistence hunter, most people simply kick their shoes off and start running. This is a potentially dangerous mistake for several reasons. First, if you’ve spent the majority of your life wearing cushioned shoes, you must give the unaccustomed muscles in your legs time to adjust to the new form of strain. Like your first time lifting weights (or rocks) in a while, bare-footing instantly engages dormant muscles and causes muscular degeneration that can easily lead to strains, pulls or fractures. Secondly, you must give the skin on the bottom of your feet time to toughen up (although this can be avoided by purchasing a pair of Vibram Five Fingers or other select minimalist footwear). Lastly, if you don’t take the time to master proper barefoot running technique, you substantially increase your risk of injury both in the immediate future and further down the road.

In this post you are going to learn how to counter these common obstacles and cross the chasm of barefoot injuries in one carefully calculated leap: landing strong, free and wild on the other side. Let’s get started.

Getting Started: A Training Plan

What you’ll find below is an 8 week training plan designed to gently transition you into barefoot running. In addition to descriptions for each week, I’ve also included a downloadable pdf that lays out the whole 8-week plan on one page. Feel free to print it out and refer to it often along your journey. Click the link below to download your training plan.

Week 1—> Walk Barefoot

The first step I would advise you take when transitioning to barefoot running is to walk barefoot. As much as you can, simply walk around without shoes. This will naturally strengthen your leg and foot muscles without the risk of injury. This doesn’t mean you have to show up to work shoeless, but as much as you can during the first week or two, try to get used to moving without shoes.

Week 2—> 5 minutes of LOW INTENSITY barefoot running followed by more running in shoes or rest. 3x a week.

Don’t overdo it. Even if you feel good, stop after five minutes. Nearly all barefoot running injuries occur during the first week of training so it is imperative that you start very slowly and listen to your body. Assuming you feel good, try to complete three VERY SLOW five minute barefoot runs during week one.

When beginning, I also advise you to start on soft natural surfaces like dirt, grass or sand. These softer surfaces naturally reduce the impact and the strain on your legs and feet. If you don’t want to go completely barefoot, you can invest in some minimalist footwear like Vibram Five Fingers that will give you the benefits of barefoot running while protecting your feet from rocks, glass or other dangerous items. However, if you can go completely barefoot…I recommend it.

Week 3—> 10 minutes of LOW INTENSITY barefoot running followed by more running in shoes or rest. 3-4x a week.

Focus on low intensity jogging–the greater the intensity, the more stress you put on your legs. Avoid tempo runs, fartleks, and other high intensity workouts until your feet have fully acclimatized to barefoot running. Again, I want to stress the importance of listening to your body during these initial stages. There is absolutely NO RUSH whatsoever. If your legs feel sore, take a day off. If ten minutes feels too long, run for five.

Week 4—> 10 minutes of low intensity barefoot running followed by 2-4 100 meter strides at moderate speed and more running in shoes or rest. 3-4x a week.

Time to add in a (tiny amount) of quicker movement. Just like last week, complete your normal 10 minute barefoot run and then perform 2-4 100 meter strides at MODERATE speed. We aren’t talking sprinting here. Simply run at a comfortably quick speed.

Week 5—> 15 minutes of low intensity barefoot running followed by more running in shoes or rest. 3-4x a week.

During this whole process, especially as you begin to increase the duration of your barefoot runs, it is very important to learn and practice proper barefoot running technique. Barefoot running naturally creates a more natural stride by causing you to land on your forefoot and deceasing your stride length. However, it’s not quite as simple as just taking off your shoes. It’s also important to focus on running with good form. For everything you need to know about mastering your barefoot running technique, check out this article.

Week 6—> 15 minutes of low/moderate intensity barefoot running followed by 3-5 100 meter strides at MODERATE intensity and more running in shoes or rest. 3-4x a week.

Again, to facilitate muscular development, add in 3-5 100 meter strides after your normal. During these strides, pay particular attention to your form: your foot-strike, forward lean, arm positions…By this point your legs will be close to fully adjusted, but going barefoot is only half the battle. It is still very important to run CORRECTLY.

Week 7—> 20 minutes of low/moderate intensity barefoot running followed by more running in shoes or rest. 3-5x a week.

Week 8—> 25 minutes of low/moderate intensity barefoot running followed by more running in shoes or rest. 3-5x a week.

Congratulations, your transition is now complete! Rejoice in the newfound freedom of barefoot running and the shift you have made towards a healthier and happier life! By this point your legs should be well adjusted, however it is still important to progress somewhat tentatively. Don’t suddenly decide to run a half marathon barefoot on hot asphalt during week 9. Be smart, play it safe, have fun.

Final Thoughts

Throughout the entire process, it is absolutely crucial that you listen to your body. You can spend hours reading articles and watching videos on barefoot running but when it comes down to it, no one can teach you more than yourself. Be present and really tune into the messages your body is sending you while you’re running. This added mindfulness is a critical aspect of safe, injury free running and your body and mind will thank you for it.

Start today by taking the first step towards a stronger and healthier body by initiating a change that will serve you your entire life.
And remember, you’re in this for the long haul. There’s no rush. Don’t try to make your feet grow up all at once.

P.S – Remember, taking off your shoes isn’t an instant cure to all your problems. Mastering the art of barefoot running comes down to TWO THINGS: technique (your form) and transition (easing in slowly). This post will help you avoid injury while transitioning to barefoot running, but if your technique is incorrect you may still become injured. Click here to learn barefoot running technique and injury-proof your body.