Barefoot Running Program
Your feet are fundamental in almost every movement pattern. Learning to move and run barefoot can work wonders on posture, mobility, strength and mental toughness. Regain trust in your human capabilities by ditching soles and heels.
Barefoot movement is truly the foundation on which anyone with two legs can build. Choose to move freely without injuries. You can start today or scroll down to find out more. Are you ready to become a barefoot badass?
Natural movement starts with your feet
For many natural movement patterns, the feet are the initial contact point with earth, forming your base of support. The better the feet and ankles function, the better your body functions, providing input all they way up the kinetic chain and feeding the brain. Generally speaking a majority of people, including regular ‘power’ runners, lifters and even athletes, display foot and ankle dysfunction to varying degrees.
Learn to run naturally and stay injury free
You can be strong, mobile, agile, or fast, but without proper foot and ankle function you’re most likely to run into injuries at some point. Because of improper biomechanics, heavy loads from training creates compensation patterns and unnecessary stress, often leading to injuries. Learning to load and strengthen your foundation, starting at your feet will benefit any human being looking for joint health, mobility and overall wellbeing.
Barefoot running? Always practice your ABC’s
When you start out running barefoot you need to be mindful of many cues. To keep things comprehensible we’ve boiled them down to a simple ABC. Get these right and you’re on your way to barefoot heaven.
A is for Alignment
What are the building blocks for good posture? With simple cues we can work on alignment and proper posture during every run.
B is for Breathing
Bring awareness back to your breathing and know when your body is stressed. Learn how to relax yourself first before each barefoot session.
C is for Cadence
Forget speed. Focus on quick leg turnover first. A higher step-rate leads to less energy wasted. Let rhythm instead of PR’s set your pace.
For anyone with legs and feet
Maybe you’ve forgotten how damn special it is to be born with two legs. Maybe it’s a conscious choice to spend most of your time sitting down at a desk, on a chair or otherwise supporting your ass in a way that’s far from badass. What would it feel like to stimulate 200.000 nerve endings in every foot? Imagine the possibilities if your legs could literally bring you anywhere. You’ve just discovered the most powerful and most cost-effective way of transportation!
No competition, no PR’s
You know what’s great about this practice? There’s no competition! Because every body is different, depending on age, previous training or lifestyle choices, you start from where you are at now. Just compare yourself with you. The most important thing is: tuning into your body. Learn from what it’s telling you. Discomfort is okay, pain is not. Smile at discomfort then give your body time to rest and process new input. Take your time adding distance or speed.
Ditch your expensive sneakers
The running industry is built like the fashion industry pushing out new models and technology to keep you looking the part but leaving your feet dumb. Disconnected from feeling anything your feet are entrapped in lazer-stitched-fly-knit-space-foam just to sell you the idea you’re doing the absolute best to support your feet while running. Have you ever questioned if your feet actually need support? Finally free yourself from branded blah blah.
Frequently Asked Questions
On average it takes at least 12 weeks to make the transition from shoes to running barefoot. That being said it also depends on the amount of time you spend staying barefoot and if you take enough time to recover. Relaxation and taking things slowly will help you progress quicker than adding more training or distance. You can add distance by 10% per week after covering the basics. Don’t be an over-achiever!
No, most certainly not. It is for every human being with two legs who wants to move freely without overcomplicated shoes, expensive sneakers or supportive footwear.
When you use the audio files for your transition, you won’t need anything at all, because the metronome and timings are pre-recorded. If you want to train on your own, during or after the transition, a metronome will come in handy. You can get the Pro-Metronome App for your smartphone (it’s free for Android or iOS) . Or you can order a clip-on metronome for a couple of bucks online.
Great! This program is not a sports activity either (although it looks a lot like it). Barefoot movement taps into a movement archetype that’s present in all of us. Presuming you are a human being. Just have patience and stick to your practice.
Most likely yes. But it depends on your goals and the type of runner you are. Most recreational runners never had any technique training and will sooner or later run into injuries. Without good posture, foot placement and just pounding pavement you’re an accident waiting to happen. When you’re a serious runner training on a schedule to improve your personal best then the timing might not be right for you. Every newbie needs the 12 weeks of transition time even when you’re a semi-pro or elite athlete.
There’s a lot of footwear that falls into the ‘minimal’ category. Vibram Five Fingers, Merrell, Vivobarefoot, Luna Sandals to name a few. Do get a pair for the times outside your practice. Transitioning goes best if you practice completely barefoot, you need the feedback to improve your form. If you’re planning to stick to minimal footwear and never go barefoot, than by all means feel free to train in minimal trainers as well.
Training is recommended because your bones, muscles and tendons will have to work after being inactive for such a long time. So yes, minimalist footwear takes transition time too. The only difference is reduced direct feedback from your feet.
Take your barefoot practice anywhere you want
Of course you can watch the videos from your smartphone but the audio sessions will prove to be especially helpful when you’re out and about for your training. You can take your barefoot practice literally anywhere with audio coaching including 180 bpm metronome to guide your steps. Another positive from wearing headphones while you move barefoot, is you won’t have to respond to every comment you’ll get!
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You will learn all essential techniques that will reconnect you to one of the foundations of human natural movement: running barefoot. All the tiny parts in your feet and legs will need some time adjusting to a new ‘workload’. At first your feet can feel overwhelmed by stimuli touching uneven or rough surfaces. Therefore you will start your practice on a transition barefoot schedule. Be sure to stick to the plan, then mix in the exercises. Over a period of 12 weeks anyone can build up enough strength and resilience to go from walking to running barefoot. Just relax into it. And keep breathing.