The Bare Essentials
June 19th, 2010
Well, you all know that I am new at the barefoot running adventure. Ok, some of my new readers don’t—Hi, new readers! Thanks for stopping by to my little corner of the world {wide web}! Leave me a comment or shoot me an email if you’ve got a blog, twitter or have any questions! I don’t bite…usually. Anyhow, I’m just breaking into barefoot running, so now ya know! 
I have been doing some short hill runs to allow my feet to transition to minimal footwear. Well, now I’m giving you all, and myself, a glimpse at my training plan for barefoot running.
You all may also know that I don’t “do” rules. I do not function well under confinement, boundaries, or rules. But I do need guidelines or else I find that I do whatever the heck I want. Whenever that is applied to running that means I either work myself too hard, or don’t do anything at all. Neither are good.
But after a 1/2 mile run (non-stop) today in my Vibram FiveFingers, I figured that I needed some guidelines. I have been wearing these “shoes” every opportunity possible since I bought them in April. And the 1/2 mile today felt good, but I definitely don’t want to trick myself OR my readers into doing too much too fast. So, beginning this week I will be doing the following plan 2-3 times a week.
| Run (minutes) | Walk (minutes) | Repeat | |
| Week 1 | 1 | 1 | 10 |
| Week 2 | 2 | 1 | 6 |
| Week 3 | 3 | 1 | 5 |
| Week 4 | 4 | 1 | 4 |
| Week 5 | 5 | 1 | 4 |
| Week 6 | 6 | 1 | 4 |
| Week 7 | 7 | 1 | 4 |
| Week 8 | 8 | 1 | 4 |
| Week 9 | 9 | 1 | 4 |
So, assuming that I’m running at a 10 min/mile pace, I’ll start off with one total mile of running, and in nine weeks I’ll be at 3.6 miles of running. At that point, I’ll see how my feet are and reevaluate my guidelines.
I will continue to run in my regular shoes because I have a 10k in September and I doubt I’ll be ready to trek that in my FiveFingers.
Also, I’ll be working through my newest “research” project:
It’s another book recommended by Ashley. And speaking of Ashley, have you read her post on barefoot running yet? No? What are you still doing here?
Go. NOW.
What are your thoughts on “Barefoot” running? Have you tried it? Are you interested?
Let’s get some conversation going!
Categories: Uncategorized
Hi Abby! I’m a fairly new reader, a beginner runner and a brand new blogger! My fiance and I are both starting to run and it’s nice to be doing it at the same time. I found Ashley’s barefoot running post so intriguing and sent it to him and now we’re both interested in learning more. Who knows – maybe we’ll start training “barefoot”! Definitely excited to read more about yours and Ashley’s experiences!
Your blog makes me happy so thank you!
Dorry
Thanks, Dorry! I’m glad you found me!!! If you start barefoot, let me know how it goes!
Hahah I modified one I found online, so by all means, steal it!!!
Good luck! Were you running in neutral shoes before, or did they have some support in them? I’m very intrigued by the idea of barefoot running, but i’ve got flat feet and so I’m not sure it’s my best plan. I’ll definitely be following your adventure, though.
Hi Dawn!!!
I was running in Stability shoes, then I moved to a Neutral shoe only about a month before I began using my VFF. They are Brooks Defiance so there is definitely support. I have no “in between” shoe for the transition.
As for your arch, from what I’ve read, barefoot running will actually raise your arch as it strengthens the muscles in your feet. But if you try it, just make sure to start small.
PS. Congrats on your half marathon and PR! That is so exciting!!
so there is a lady in my neighborhood that always run long when I run long on saturday. She runs in her vinbrams and I think she runs around 10 miles. She rocks! I know they are SUPER good for you. Good luck with them. Good plan!
Wow. 10 miles in VFF is INTENSE! I did see someone running Pittsburgh Marathon in them. Awesome. Maybe someday!!
I was going to go out yesterday and buy a pair, but sadness, they didn’t have any in my size. There is another store semi ‘local’ 45 minutes away that I might try out tomorrow and see if they have any in my size. Im quiet excited to get them and give them a try. At my 5k race yesterday there was a man there running in his Vibrams, I was kind of jeallous.
boo! I hope you can find them!!! AND I hope you like them! Someday you might be that person running a 5k in them!
[...] This post was mentioned on Twitter by AJ, AJ. AJ said: My "transition" plan for barefoot running! http://bit.ly/96Xwyo #vff #fitblog #runchat [...]
Love this! I remember when they first started getting popular and I hadnt yet made the connection between barefoot running and Vibrams. I was just thinking- whats up with all the gloved feet around the gym lately?? So,I guess Im finally going out to pick up that book today- the crazy thing is- I run but thats not why I was interested in the book- When I was thirteen my family moved to Mexico for my moms job and my little brother went and lived with the Tarahumaras for three months.
Maybe I should go to a high school track and just run barefoot before I get the vibrams. I get seriously bad shin splits if I run seven days in a row, maybe theyd help… Hmmmm. Anyway, thanks for all of the amazing advice and info on here!! Glad to ‘meet’ you!
That is AMAZING to have lived among the Tarahumara! They are an amazing people!
I heard that barefoot really helps shin splints, so it might be worth a try!!! Let me know if you try it!
Nice to ‘meet’ you too!
I’m a VFF runner, and I’m trying to transition to more barefoot practice. I would suggest adding some real barefoot running into the mix so that you can train your feet exactly. VFFs sometimes allows for foot dragging (since they are still kind of padded), a motion that you would NEVER do with barefeet since it would hurt. You’ll need to barefoot to train your feet how to run barefoot.
I didn’t have a plan, and I just did whatever the hell I wanted, but it worked out fine. There will be days when I rested, and I did get blisters, but not any more. Your body adapts extremely quickly, but you will have to push it some as well. It’s about finding a balance.
You’ll definitely be able to run your 10K in September. I got my Vibrams mid-April and then ran my first Half Marathon on June 7. Your mileage should not be as good in the beginning as in shod, but because you already have a running foundation, your improvements will be exponential instead of linear
Don’t let your mental fear stop you and trust your body
It’s built for adaptation and to be a machine. Think of barefoot running as stealth predator stalking and be silent, but deadly! Like a lioness on the prowl. Keep it up!
They body is amazinggg!
I’d love to run my 10k in them, but it all depends on my poor metatarsals! I don’t want to re-break anything!
abs, i’m seriously intrigued by this barefoot running…. i might have to invest!
Woot! Woot!
I’m reading a little book about barefoot running (will post about it on my site soon) and it recommends running completely barefoot to learn and then moving into Vibrams or minimal shoes if you want. Their reasoning is kind of along the lines of what Jess said, that you’ll still get better sensory feedback from completely nekkid feet. But I would be terrified of the debris on the ground to go complete bare outside.
I have been doing barefooting on my treadmill for months, I love it. It’s completely changed my form even when shod. But I want to move to doing it outside and like I said, I don’t want to have my feet be completely bare. I’m trying to get a pair of Vibrams through my local Fleet Feet store, but I may just have to bite the bullet and buy them online or at REI, I’m ready to start trying that route and seeing if I get move beyond the plateau that I’m at with barefoot treadmilling.
I am so scared of broken glass! I shudder just to think about it! EWWW! But I’ll look for a “safe”place and try it for sure!
How far do you run barefoot on the treadmill?
I got my VFF at Moosejaw. Do you have a Moosejaw near you?
I just run .5 to 1 mile barefoot on the treadmill, but I usually do it most weekdays. The belt kind of hurts my feet after much more than that. My neighborhood is exactly 1 mile if I loop around it… I would love to do that barefoot or in VFF first thing in the morning most days, it just seems like such a peaceful thing to do.
I’ve never even heard of Moosejaw… so I guess they’re not in my neck of the woods! I have a deal with my local Fleet Feet store where I do a lot of tech work for them and in exchange I get gear. Since I have earned a lot of credits for things, that’s why I really want the Vibram reps to get back in contact with the Fleet Feet owner, so I can get my Five Fingers through that!
I love that you have a plan for your transition into barefoot running. I’m currently easing my way into changing my foot strike with a pair of shoes that are suppose to be a little more cushion than something like a nike free. I can’t wait to hear more about your transition!
Awesome! I hope that transition goes well for you! I notice a better foot strike in my regular shoes after I run in my VFF for awhile!
ohh my fab ab… we would be such good friends if we didn’t live so far away.
i definitely have my own thoughts and opinions on barefoot running, and vibrams, but i will leave that to be disclosed at a later date.
Q: do you run on the sidewalk in your FFs? have you tried running on the grass or on trails at all?
We would be BEST FRIENDS!!! And I’d probably be faster, too.
I don’t EVER run on sidewalks, except when my husband graciously agrees to a photoshoot and we don’t want to be hit by cars. Or in cities. Usually I run on the road. I’ve done some grass in my VFF, but I’ve heard that the harder the terrain, the better for the transition because it gives your foot so much sensort information that you have a hard time running incorrectly. It’s much easier to heel strike on dirt than on pavement.
Thanks for the update on the five fingers. I’m so interested in them, but I want to read more on your thoughts as you’re able to increase your mileage!
I’ll be sure to keep you posted!
Hey Abby! I’m new to your blog, and excited to follow you. Interesting thing this barefoot running…
How will that effect you switching back and forth as you train for your 10K? Will you run into any foot problems switching between shoes and the vibrams?
I’m excited to see how it all goes.
Hi Nikki!!!
I don’t think I’ll have too many problems. The problem that would occur, would just be having too much mileage increase. If I have any trouble, or read anything that says not to, I’ll stop immediately. For now I’m just listening to my body.
And since I just trained for a marathon, this mileage is much smaller for me, so it’s not that hard on my body, know what I mean?? I don’t know if that makes sense…
Anyhow! Thanks for stopping by!
I think that’s a really great plan to break yourself in to the barefoot running. Start slow and let your feet get used to it!
Yes, ma’am! I’m excited! When are you going to jump on the band wagon?
That looks like a great plan! You definitely don’t want to do too much too fast and it looks like you have that under control!
I have yet to decide my opinion barefoot running, but I’m definitely excited to read about your adventures.
I have seen so many of those Vibram shoes lately! At my first half, I couldn’t help but stare. It seems so interesting. I’ve seen people run in the VFF on trail runs too!
[...] completed my first week of my barefoot transition plan! I did it only twice because of a lack of time, but I would have liked to have run once more, but [...]
[...] And tonight I promise to finish my night on the right foot—the FiveFinger clad right foot—for the first run of week 2 of my transition plan! [...]