Transitioning to Barefoot/Minimalist Running

[Louistogies]

What if you never started running with any particular shoes? I'm going to start very soon, dose it matter what shoes I start off with since I never committed to running with any type of shoes. When I did run, which was not often, I used normal shoes. Or skateboarding shoes.

[theschoolpsych]

@Louistogies It depends on how you want your foot strike to be. If you are hoping for a midfoot strike which is what I would recommend you shoot for, you will want a shoe with no heel on it. These are called “zero drop” shoes. There are many that have come available in the past 2 years. The shoes I have run with for the past year are called “Altra Instincts.” Just Google "Altra running shoes." I’d highly recommend them if you want to start with a mid-foot strike.

[Louistogies]

@theschoolpsych Thanks for the info I was looking into the New Balance MT20. Do you think this will be an okay start? I do trails, hiking, and sidewalks so I figured get a pair that dose it all.

[theschoolpsych]

@Louistogies Sure. I've heard good things about those too. Altra has trail running shoes as well. They seem to be the hot new shoe right now. Good luck.

Chad

[MartinBlass]

Hi... Thanks for the video. After 3 years of running (heel strike) I am now trying to switch to midfoot strike / barefoot. I did my first run yesterday in my normal running shoes...

Is this a good idea to start with normal shoes and then switch to minimalist shoes? I own Fivefingers and use them for walking, swimming and climbing...

[theschoolpsych]

@MartinBlass If you are going to a mid-foot or fore-foot strike, which I think is great, you will definitely need new shoes. You need to get some zero-drop shoes. Your Vibram Five Fingers will work fine, but if you will be running on pavement, you might want to look into getting a pair of Altra Instincts. They are great shoes with zero-drop and still provide you with cushion from the road.

[theschoolpsych]

@MartinBlass . I love my Altra Instincts for running. I also Have Vibram’s too but prefer the Altra’s on the pavement. Just google “Altra Instincts.” Good luck. But definitely don’t try to midfoot strike in you old shoes with heels. Get new ones.

Chad

[bryan3550]

Good advice!

I did something similar, standing with my toes on a thick phonebook, raising and lowering my ankles, before a winter holiday - it worked a treat and kept me much more strong and stable while skiing!

[theschoolpsych]

@bryan3550 I know. It's become pretty much my only stretch before running.

Chad

[Bitagui]

Thank you for the advices.

[theschoolpsych]

@Bitagui You are welcome. I hope they help.

Chad

[williamo1980]

8 months?? oh.. maybe that's why my calves are always killing me now that I have been really trying hard to not heal strike at all. Will they adapt? Does it mean I'm doing too much of a forefoot strike if my calves get pretty sore?

[theschoolpsych]

@williamo1980 Yes 8-12 months but it is worth it.  I have no pain any more and it’s been over a year. I have a good video for calf warm up titled “Running Stretches Pre and Post Run- Actually DON'T stretch!” that will show a great calf recovery technique using a rolling pin.

Good luck

Chad

[Lehmann108]

good video. Thanks!

[theschoolpsych]

@Lehmann108 You're welcome. Hope it helps.

Chad

[energymonkey]

There should be no "strike"... if you read Ken bob Saxton's book, you could probably make the switch in a few months no problem!

[energymonkey]

"Barefoot Running Step by Step" by Ken Bob Saxton's.

[energymonkey]

I highly recommend that anyone making the switch away from squishy shoes read Ken Bob Saxton's book "Barefoot Running Step by S

[theschoolpsych]

@energymonkey Thanks for the tip. I am going to check that book out.

Chad

[ontheedge1987]

thank you for these videos, they've been a big help

[theschoolpsych]

@ontheedge1987 Thank you for the comment. I am glad they are helping. You will be glad you made the transition. It took me about 8 months for my calves to transition but it was well worth it.

Chad

[csofan52]

This stretch was a lifesaver when I was transitioning. I just used the stairs in my house. I got a lot of achilles pain when I started (it would sort of alternate from leg to leg). Aside from stretching, I would also recommend taking as many days off from running until your achilles feel NO pain at all (otherwise it pops back up in the first few strides). Another huge help was not pointing my toes up when I run. I had a tendency to point them up, but when I learned to relax my toes, no pain

[theschoolpsych]

@csofan52 Yes you definitely have to work on that Achilles before the transition. I hope all is going well.

Chad