How to Safely Transition to Barefoot Running Shoes Without Getting Injured
Written by Christopher Ioannou, BSc (Hons) Sports & Exercise Science
Reading Time: 15 minutes
Table of contents
The video version of this post:
Why a Barefoot Transition Period is Necessary
One can make a strong case for barefoot running. There is so much scientific evidence now that supports the whole barefoot movement culture. Our previous posts on this subject go deep into this science:
PREVENT RUNNING INJURIES BY BAREFOOT RUNNING & FOREFOOT STRIKING
BAREFOOT RUNNING TECHNIQUE SIMPLIFIED | WHY IT IS SO EFFICIENT
The argument pertaining to the benefits of barefoot running are oftentimes based on the fact that our ancestors were mostly barefoot or wore some type of barefoot shoes or barefoot sandals. However, we must realise that these populations grew up in this way. They developed robust foot structures from a young age.
So, it's illogical to assume that we can just make the switch to imitating them overnight. The majority of us must consider undertaking a thorough barefoot running transition protocol to ensure success. Otherwise, the risk of developing running-related injuries, often referred to as ‘overuse injuries’, increases [3].
As the name suggests, 'overuse injuries' are when we overuse tissues of the body that are not accustomed to being used to that extent.
So, when transitioning from traditional shod running, which makes our foot structures lazy and weak, to barefoot running, which demands a lot more from the feet, we can see why it is necessary to habituate our muscles to the new running style. That means we must get these bodily structures used to working harder in a safe way.
This is what this post is dedicated to.
How to Safely Transition to Barefoot Running
Figure 1 - Transition from Shod to Barefoot Running
A proper barefoot running transition program has to follow the correct sequence of steps. Just like a child learns to run by first learning to crawl, then stand, followed by walking and finally adding speed to their gait.
This slow and methodical process is necessary to build the body structures and to learn the required motor skills for the job.
Therefore, we could think of this barefoot transition period as a clean slate, where everything needs to be re-learned and developed.
1. Working on the weak links first: Flat feet and Overpronation
Figure 2 - Flat Feet and Overpronation
Well, first off, it is important to address any physical issues one might have in one’s lower extremities.
For example, let's say that someone has an existing pathology, such as collapsed arches, commonly referred to as flat feet, or perhaps severe overpronation. These individuals will need to work on reversing these issue before they can start building up the tolerance and endurance required for long-distance runs barefoot or in barefoot shoes.
One needs to realise that we are only as strong as our weakest link.
So, we might have the fitness to run 21km, but if the feet can't handle the continuous force of landing with 3-4 times one’s bodyweight for the 20 000 or so steps needed to complete that 21km, then the fitness is irrelevant, because the feet will prevent the whole system from functioning properly.
So, one needs to realise that the feet will most likely severely lag behind the rest of the body in terms of their ability to handle high volumes of training in the beginning.
Therefore, special attention needs to be paid to ironing out these discrepancies... it just takes time.
2. Wear barefoot Shoes
Fixing the feet and building the supportive structures in the area of the arches and above should be attacked in two ways. The first is to just spend a lot of casual time in barefoot shoes and to go completely barefoot at home.
Figure 4 - Modern Shoe Layers
You see, modern athletic footwear has major functional design flaws. Their arch support and stiff soles take the intricate engineering of the feet for granted, since they are not a stiff levers, but flexible spring-like structures, with many moving parts [4].
It’s the same as putting on thick oven mitts over your hands and then trying to perform well at complex tasks.
However, it is not just the thick soles with arch support that is the problem.
Figure 5 - Modern shoes have narrow toe boxes
Another major issue is the narrow toe boxes of modern footwear, which can be identified by the rounded medial curve in the front of the shoe. This shaped toe box is different to the natural shape of our forefoot.
Figure 6 - Foot Muscles: Abductor Digiti Minimi and Abductor Hallucis
Essentially, the modern design squeezes the big and little toes towards the others and off their normal axis. The result is that the two intrinsic foot muscles connected to those toes, namely the abductor digiti minimi and abductor hallucis, are restricted from working properly, as seen in the results of a survey on flat feet, to which 2,300 children responded [5].
In another study that verified these observations, the authors found that these two foot muscles were significantly larger in populations that did not wear conventional shoes.
Figure 7 - Foot Arches
Now, it just so happens that these two essential foot muscles contribute to the longitudinal arch height and, consequently, to the presence of flat feet [6].
Because obviously if these muscles are inhibited from forming an arch, then the underside of the foot will just collapse into that flattened shape.
Therefore, to strengthen the feet and reverse the presence of a flat arch, one needs to get out of shoes that have a narrow toe box, even if their soles are thin and flat.
The barefoot running shoes we use are from Vivobarefoot. You can find their range here. Also be sure to use our Discount Code ‘EHEALTH12’ on checkout for a 12% off on your order.
3. Strengthen the Foot Arches with Specific Exercises
Okay, so once you have spent a couple of weeks barefoot or in well-designed barefoot shoes with wide toe boxes, the next step is to do some basic arch strengthening exercises at home or in the gym barefoot [3].
Personally, I do most of my gym workouts barefoot and I've felt a great benefit from doing so. The extra feeling with the ground gives me excellent feedback on my balance. For example, while squatting I can more easily feel if my weight distribution has shifted too much onto the heels or toes, and then make the necessary adjustments.
There are also specific exercises for strengthening the arches of the feet. Let's run through four of my favourites.
a) Towel Grabs
Figure 8 - Foot exercise: Towel Grabs
Start by placing a small hand towel on a slippery surface such as a tiled floor. Then try to grab the far end of the towel with your toes and slowly pull it closer to you. Then smooth out the towel and repeat with the opposite foot.
It’s not uncommon for the feet to cramp up while doing this exercise in the beginning. It’s just a sign that the feet muscle need to be strengthened.
b) Heel Raises
Figure 9 - Foot exercise: Heel Raises
Heel raises are another very useful exercise.
However, unlike calf raises, these particular ones don't require a large range of motion to be effective at strengthening the arch of the foot. It's just important to perform the exercise with control, so that the foot muscles are utilised instead of shifting the load onto the calves.
c) Single Leg Hop
Figure 10 - Foot exercise: Single Leg Hop
This is the most difficult of the three, because each foot will have to bear the brunt of the entire bodyweight. The most common mistake made with this exercise is to allow the foot to collapse inwards. This motion puts undue strain on the tissues in this area.
So, to prevent this problem from occurring, it’s important to take very small hops at first and to focus on maintaining an arch... Over time, as strength and control is built up in these areas, the jumps can become more pronounced.
d) Single Leg Balance
Figure 11 - Foot exercise: Single Leg Balance on Yoga Block
The fourth and final exercise is a single leg balance on a soft yoga block.
To increase the difficulty, one can swing the other leg to increase the stability demands of the supporting foot. A more advanced version of this exercise is wobble board training.... these devices are an awesome addition to the home gym, and they have been found to target all the small stabilising muscles in the feet and around the ankles to help prevent running-related injuries down the line [7][8].
It's important to mention that research has shown that the process of building up the arches of the feet can take quite a bit of time.
One study found that it took four months to increase the participants’ arch height by an average of 4.7mm [4].
Therefore, this step of strengthening the feet, using dedicated exercise, should not be rushed, especially for those who have shallow or flat arches.
By the way, the authors of this study also point out that plantar fasciitis – the inflammation of the thick band of tissue that connects the heel bone to the toes – is caused by a weakness in the arches of the feet.
The supporting muscles in the arch are supposed to share the force load with the plantar fascia. An inability for the muscles to do so will result in the plantar fascia being constantly overloaded.
Notably, very low rates of plantar fasciitis have been recorded in barefoot populations [4].
4. Learn to Forefoot Strike While Running
Figure 12 - Heel Strike vs Forefoot Strike
Moving on. Once these foot exercises have become routine and there is a noticeable improvement in the strength and development of the foot arches, it is time to move to the next stage of the barefoot running transition protocol.
This step entails learning to forefoot strike.
You see, barefoot runners naturally adopt a forefoot striking pattern of running, because it is too painful to heel strike without a large foamy sole to protect the bony extrusion of the calcaneus, commonly known as the heel bone [9].
In one study, for example, all of the participants naturally altered their foot striking pattern from heel striking while shod running to forefoot striking while barefoot running [10].
Another study found that barefoot runners showed a much greater prevalence of forefoot striking than shod runners [9].
Therefore, since barefoot running will promote a forefoot striking pattern, it might be best to first move away from heel striking, before transitioning to barefoot running.
This will ensure that the muscles and connective tissues that are more activated during forefoot striking, such as the tibialis anterior and the gastrocnemius, as well as the Achilles tendons, can start to develop before taking the support of normal athletics shoes away and going completely barefoot or utilising barefoot style shoes [9].
The authors of a literature review found evidence that, in 9 of the 10 studies they examined, all of which included a barefoot running transition programme, some type of running biomechanics retraining was utilised as part of their protocols [3].
So, this step should not be neglected, and nor should it be rushed. Changes in movement patterns, such as running style, takes time to adopt.
Let's say, for example, that I was to learn to throw a stone as far as possible with my left hand.
Since I'm right handed, the action of throwing with the left hand is awkward for me. I'll need a few weeks of practice with that arm just to get the throwing sequence right.
Only once I've got the motion down, can I start to really ramp up the speed at which I'm moving my arm to build up the throwing muscles.
However, If I try to progress too quickly, chances are that my technique will totally break down as soon as the intensity gets higher, which will not only cause my progress to wane, but will also increase my risk of injury.
Therefore, training intensity and volume should also be lowered during this period.
Personally, I’m a big fan of using running intervals to help me embed a change in my running technique. The frequent rest periods enable me to maintain the correct form throughout the run.
5. Build a Barefoot Running Plan
Figure 13 - Slow progression gives the musculature and connective tissue time to adapt
Okay, so once all your ducks are in a row and you have successfully completed the preceding steps, it's time to start the slow transition to barefoot running.
What you need to do is to take your weekly running volume of, let’s say, for example, 40km, and reduce it by 10-20%. This new total must then get split, for the first week, into 5% barefoot running, and the rest in conventional shoes. Each subsequent week, the ratio of barefoot running will change, until eventually the total distance is run barefoot.
This slow progression gives the musculature and connective tissue time to adapt to the lack of shoe support, which minimises the risk of developing overuse injuries such as plantar fasciitis [3].
In addition, it is recommended that this training be done on various running surfaces, such as tarmac, grass, trails and beach sand.
Constantly varying the surfaces that are being run on goes a long way towards preventing accumulative stress in a specific area of the body, because the variations in conditions alter one’s biomechanics slightly, which helps to spread the load across the tissues, thus minimising overuse injuries [3][8].
How Long Will it Take to Adapt to Barefoot Running?
1. Building the Muscle of the Feet
Figure 14 - Foot muscles continue to develop for as long as 6 months
For example, it was found in one study that certain foot muscles continued to rapidly develop for as long as 24 weeks after transitioning to barefoot running. That’s six months of continual adaptation! [3]
2. Adapting to a New Running Technique
Figure 15 - ‘Touch Typing’, has the potential to be the fastest way to type, just like Barefoot Shoes have the potential to be one of the best tools for running faster
Furthermore, it has been proven that the running style that one is most accustomed to, whether it be barefoot running with a forefoot strike or shod running with a heel strike, or any other variation, is going to give the best performance at that point in time.
This is probably because the specific motor pattern is deeply engrained. However, this doesn't mean that it’s the optimal technique.
Practically, we could compare it to typing on a keyboard using all our fingers without looking at the keyboard. We know that this technique, called ‘touch typing’, has the potential to be the fastest way to type.
However, if you are used to using only two fingers and then suddenly switch to touch typing, your words per minute will significantly drop until you have established the motor control and memory required to quickly navigate all the keys using all the fingers without looking at the keyboard.
This is called a transition period, and it is something everyone needs to go through in order to learn a new skill.
3. Progress is Not Linear
Figure 16 - Short term pain, Long term gain
It's what the saying " one needs to take a step backwards in order to take two steps forward" is all about.
Therefore, one must not feel disheartened nor become impatient if performance drops in the beginning of the transition period.
Also, remember that long-term progress has its ebbs and flows, which is why it is not often displayed as linear. If we get too focused on the micro side of things, which looks negative, then we often miss out on the bigger picture, which is projected upwards and is super positive.
So, give your body time to adjust itself to this new way of running and you'll reap the rewards in the long run.
Summary
Okay, let’s do a quick recap:
1. Before transitioning from shod to barefoot running, one should first spend casual time barefoot or in barefoot shoes.
2. Dedicated foot strengthening exercises should also be incorporated into one’s gym or home workout programme to build up the arches, as well as rectify any underlying pathologies in the lower limbs.
3. Once the feet are nice and strong, the runner should then learn to run with a forefoot striking running pattern, which mimics the technique used in barefoot gait.
4. Once the preceding steps are complete, the runner is ready to start barefoot running. This process should be gradual, with a significant drop in initial training volume and only 5% increases in total barefoot training each week thereafter.
5. Barefoot runners should also incorporate some diversity into their training by running on various surfaces and at different intensities, which can help prevent overuse injuries.
6. It's important to remember that the body needs time to adapt to barefoot running, both in terms of its physical structures and learning the new movement patterns involved in this style of gait.
Our Barefoot Shoe Transition Program
By following the steps we have laid out in this post, it could mean that a safe and effective barefoot running transition protocol could take anywhere from a few weeks, to a few months and even possible a year or two if you have existing issues like flat feet.
It all dependent on your current abilities.
To ensure that you waste no time and get the most out of the transition period, we have officially launched our in-depth Barefoot Shoe Transition Program. Learn more here.
For more Health Science Made Simple, subscribe to our YouTube Channel and join our Newsletter.
More Information on Barefoot Running:
BAREFOOT RUNNING TECHNIQUE SIMPLIFIED | WHY IT IS SO EFFICIENT
PREVENT RUNNING INJURIES BY BAREFOOT RUNNING & FOREFOOT STRIKING