Barefoot Running Advice » Beginners' Corner

First week of barefoot running - Any advice?

(18 posts)
  • Started 3 months ago by pythelico
  • Latest reply from smm11166

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  1. pythelico
    Member

    I have tried running barefoot before but never was consistent.

    Last week I committed to really give it some time and be consistent with running barefoot.

    I also just purchased (and received) the Running Barefoot book and am currently reading and following the advice it offers.

    My initial progress and impressions:

    1st week - 2 runs.
    1st run 1.79 miles 21 minutes, 11:47 avg/mile

    I had a "hot spot" inside the ball of each foot. Felt better the next morning and completely gone by the 2nd day. I'm not sure if it's just conditioning or form that's causing it.

    2nd run (4 days after 1st), 2.25mi, 25mins, 11:00 avg/mile

    Same hotspots as before but not as bad (not that the first time was horrible). Feels much better this a.m. but will wait another day before running again.

    It might be form since I adjusted a bit at the end of my second run and it seemed to make a difference.

    Overall, I tried to keep my knees bent more on the second run and lifted my knees higher (focusing on foot pickup rather than landing) and the stride felt almost like a rolling motion (i.e. no distinct impact points). I'm not sure if this is something I could do over an entire run as it feels a bit odd/unusual but that may just be because I'm a very heavy-footed running when shod (as a spinal fusion resulting from my previous running style can attest to).

    Sorry for the long-winded post. Future postings will be more succinct now that I've caught up. :D

    Kelly

    Posted 3 months ago #

  2. pythelico
    Member

    3rd run 1.55mi, 17:30 mins, 11:18min/mi avg.

    My feet felt better but still not fully recovered from my previous run (day before yesterday). I noticed they were still a bit tender as soon as I took my shoes off and figured it would be a shorter run today.

    I ran in a different area (path around my workplace) and it's quite a bit rougher than the roads I usually run on (and much more variation - several steep but short hills).

    I did the smart thing but probably could have turned back a bit sooner. However, I did put my VFFs on and start walking with about .5 left back to my office.

    After my shower I put some bag balm on my feet. Not really sure if that's the best thing to condition my pads or not (not sure if it's covered in the book - haven't gotten that far yet).

    I'll rest a day (maybe do a non-running workout tomorrow) and see how I feel after that.

    I signed up for the REI event with Michael tomorrow night in Durham, NC. Trying to get my wife to go along :D I'm looking forward to meeting him (perhpas his wife too?) and getting them both to sign my copy of the book possibly.

    Kelly

    Posted 3 months ago #

  3. pythelico
    Member

    4th Run - 1.95 miles. 11:50 avg.

    The trail was mixed (pavement [even and uneven], a wooden plank bridge and some concrete). There were some small, slight hills and some spots were definitely a bit hot (I ran around 12pm when the temp was low 90's). The route had a lot of variation and I think it will be one of my new favorite places to run.

    Although I didn't run as far or as fast (on average), I was very happy about the run because I did a good job on focusing on technique as described in the Barefoot Running book. I was up on my forefoot and had my chicken wings going :D

    One surprise was that, about .5 miles in I was more out of breath than normal for my pace (or so I thought), however, when I checked my GPS watch, I was actually holding a 8:30/mile pace (just a little off my typical 5k pace). I was breezing along quite a bit faster than I felt like I was going.

    I tired out quicker and my pads were zonked which is why I eventually decided I was done. I'm looking forward to getting in some more runs this week with the same focus on technique. My calves are very sore today and I'm going to wait until that soreness has passed before my next run (maybe on Tuesday?).

    Oh, and my wife ran about a 1/4 mile barefoot and then ran another 1/2 with VFFs. So, it was fun to have my future running partner out there too.

    Kelly

    Posted 2 months ago #

  4. pythelico
    Member

    Run 5 - Or "I'm a big running Dummy!"

    I went out today during the hottest part of the day and ran on black, rough asphalt. I ran about .5 miles before my feet got too hot. No problem! I put on my VFFs and (here's the dumb part) continued on to run another 1.5 miles.

    The problem was, I had already toasted my feet when I decided to put my shoes on. I should have turned around and gone back (or put on my shoes sooner). By the time I got to the halfway point where I turned back my feet were already hurting even in the VFFs. It wasn't muscle soreness, it was the bottoms where I had scorched them on the asphalt and that were now damp and rubbing in my VFFs. :(

    Suffice it to say that I alternately ran/walked back and I am now a hurting unit. It'll be two to three days before I'm ready to run again I think but, I know that next time my feet get too hot, I'm turning back right away and will not continue in shoes for a full run. I think I'll also only run in the hot part of the day every other week. The majority of my runs will be in the late afternoon or mid-morning (I like running in the heat so I don't want to run too early or late).

    Oh well, live and learn.

    Kelly

    Posted 2 months ago #

  5. pythelico
    Member

    I feel pretty lonely on this thread but, I'm going to keep posting my beginner's experiences and hopefully others will start doing the same at some point.

    I was going to run again today but I've decided to be patient and give my legs one more day to rest.

    My soles feel pretty good (amazing considering how bad they felt after my last run on the hot pavement) but, my right calf is still extremely sore. Even though I really want to run today, I'll give it another 24 hours before I give it another go. Also, I'm going to run in the morning tomorrow so, I won't have to deal with hot pavement this time.

    Hope everyone else is getting time to run and having fun doing it.

    Kelly

    Posted 2 months ago #

  6. pythelico
    Member

    Quick update: I actually ran briefly last night (I cycled between running and walking with my wife).

    Although I doubt I ran more than 1/2 mile, my feet were a bit tender but not sore. My calves are still a bit sore too but nothing major. I'm going to do nothing today and play it by ear this weekend.

    By far, the hardest part of learning to run barefoot is taking it slow. I want to run forever. I want to run for hours but my feet are stopping me. This is a good thing. I have concrete proof that my desire to run can outlast my body's ability to run safely. I'm beginning to think of my feet as my governor (like on an engine). They help keep my desire to run from exceeding my current physical capabilities.

    Kelly

    Posted 2 months ago #

  7. pythelico
    Member

    Latest run was last night. Ran 2.11 miles at a much slower pace (ran almost 30 minutes). My wife actually ran with me (she ran about a mile and walked the remainder while I ran ahead and looped back).

    My average was 13min/mile and I held a 7:30 pace for about a half mile on one of my solo loops out.

    My feet actually feel pretty good this a.m. Just a little tenderness but nothing like I used to have the day after. My right calve is still a little tender and right in front of my heel on that side is tender as well but, all in all, I think my feet are progressing. I'll rest a day and then I'll see if I can do 2.5 or more tomorrow. I'm not going to commit to that though because I don't want to have any roadblocks (ego) to keep me from cutting it short if my feet tell me that's the right thing to do.

    My wife ran like a champ and, outside of a few blisters on her 3rd and 4th toes, she said her feet feel pretty good. She's tougher than me :)

    Kelly

    Posted 2 months ago #

  8. cowboyjaw
    Member

    Thanks for the running log. Keep up the good work! That is very neat that your wife will run with you. You are blessed.

    Posted 2 months ago #

  9. TonyW
    Member

    Kelly, I just started tonight on my first barefoot run. I appreciated your logging your experiences. I ran about 5 minutes (3/4 of a mile) and my pads hurt! Then I put my running shoes on and ran the rest of the way home. I figured I could do a little at a time and build up the pads. I don't have VFF's yet. But will get them when I have done a few miles barefoot. Take care!
    Tony

    Posted 2 months ago #

  10. pythelico
    Member

    Hey! Finally I have some company!!! :D

    Cowboy: Yes, I am very lucky that my wife is running with me. She's going to surpass me soon I think. That's a good thing. It will keep me motivated.

    Tony: Take it slow. It may not seem like it but 3/4 of a mile is pretty far if you haven't run barefoot before. You've got the right approach. Build it up a little at a time and listen to what your feet are telling you.

    I ran 1.76 the other night and, though I started out feeling really good, my feet were hurting by the time I finished. There are no shortcuts. It's going to take time and patience. I'm going to the beach tomorrow night and spending the rest of the week there. I plan to run on the beach as much as possible. I'm hoping the sand will let me run a bit farther. One thing I'll be doing though (as recommended by Coach Sandler) is to avoid moving from dry to wet and back. From what he says, that's a good way to slough off your pads pretty quickly. I'll be sticking to the dry sand while running (and making sure I start while my feet are dry).

    I'll keep updating the thread with my experiences and I'd really enjoy it if anyone else who was starting out would do so as well (like you Tony).

    Keep up the good work, take it slowly and have fun!

    Kelly

    Posted 2 months ago #

  11. TonyW
    Member

    Kelly
    Thanks for advice. I know I started too much and will be cutting back on the barefoot now. I will be out tonight running and will see what happens. Will check back later.
    Tony

    Posted 2 months ago #

  12. hootyhalla
    Member

    I started running 3 days ago and I'm enjoying it too!

    My feet are officially the softest, most cushy, wimpy appendages on the planet. Smoooooooooth pink ones.
    I tried doing even the smallest distance the first day (3 blocks) and the prickles and pebbles on the sidewalk killed me. Now I'm walking outside barefoot every day for 20-30 minutes to build up those pads, in addition to being barefoot almost everywhere else I go. Already I'm seeing a difference in the bottoms of my feet!

    I can see that my pads are going to be toughest part of my body to condition, as my calves are already very strong and I am a forefoot runner by nature. Shoes never felt quite right with my stride, so I'm excited to feel my actual feet on the ground! ...Just wish I didn't feel SO MUCH. It's like the ground is really loud!

    I'm really jealous of my husband. He can jump up and down on the pavement or gravel and he feels fine (and he's not a runner or a barefooter by any means!!!)

    I'm holding in there.
    I'm a big softy :)

    Posted 2 months ago #

  13. pythelico
    Member

    Well, I had a bit of a setback. My heel had been hurting a bit but wasn't too big of a impediment. I wasn't running very far and was taking a few days between runs. However, I ran on the sand on Thursday and, because it was much softer, I ran about 3-4 miles instead of my normal 1-2. Later that day I could barely walk on the foot with the sore heel. The whole bottom of my foot feels like one big pulled muscle. It's been three days now and I still have problems putting weight on it the first thing in the morning but it loosens up and is tolerable during the day. However, it gets sore and starts shooting pain as the day wears on.

    So, I'm planning on doing some trail walking instead of running and trying to condition my pads that way while I give my foot time to recover.

    Hooty,

    My wife has only just started running and already has tougher feet than I do. I am also a huge tenderfoot. Hang in there!

    TonyW,

    Any updates? Have you run since your last post?

    Later,
    Kelly

    Posted 2 months ago #

  14. eshaffer70
    Member

    Hello All.

    I finally decided to try barefoot running this week. I have done 3 runs now - 1 barefoot and 2 with my VFF KSOs. The distance has been 1.2 miles for each of the runs. Surface: Blacktop / Road. Thoughts: I need to do more barefoot and just carry my VFF for when my feet start to get sore. When I wear my VFF, my feet are fine...it is my lower legs that tire out and get sore from the different stride.

    - Eric

    Posted 2 months ago #

  15. pythelico
    Member

    eshaffer70,

    That seems like the general progression of things for most. Everyone expects their feet to be tender and need conditioning but it's sometimes an eye-opener how much additional conditioning the lower legs need when running barefoot as well.

    My calves are super defined and bigger after only a month or so of very short runs barefoot, and they still get worn out on short runs. It's going to take some time but it'll be worth it when I can run for miles without worrying about shoes.

    Kelly

    Posted 2 months ago #

  16. hootyhalla
    Member

    Ran another short one today, and discovered that 1.2 miles was way too far for me. Weird thing is, I only get bad blisters on my left foot, on the palm of my foot! I'm pretty sure I'm pushing off and scraping it up. My right foot is clean. I keep telling myself to relax and keep my knees bent and let the feet fall.

    It's annoying waiting for blisters to heal. Right now I'm trying to run SHORT SHORT SHORT distances so I don't have to keep breaking out the hydrogen peroxide!!! That's a good goal I think!

    I also played kickball tonight in minimalist shoes (water shoes $12 from the grocery store) and lemmie tell ya, my calves are tired!!! I would highly recommend water shoes to anyone who wants to just hang out in minimalist gear without shelling out the bucks for the Vibrams. Even just taking a walk with my blisters, I can still work those muscles with the water shoes.

    Also, I've been running barefoot for 1 week, and walking barefoot as much as I can for 2 weeks and I think my toes already have a greater reach! I put on my Chuck Taylors and got some major pinkie toe pain/rubbing, which I find super encouraging! My toe spread is crazier than usual, which should come in handy when I do my Pilates.

    :)

    Posted 2 months ago #

  17. Chicago Condos
    Member

    I've seen no conclusive evidence either way when it comes to real science.
    In general:

    You can't trust the people who make the minimalist shoes, because after all they are still selling something.
    You can't trust those on here who support barefoot running, because there's no way of verifying anything you're told.
    You can't trust the large group (like the two answers that came first) who will categorically say "wear padded shoes", because outside of a lab setting, there are too many other things these people could be doing wrong to cause injuries unrelated to the shoes.
    I suggest trying it a bit at a time, without special shoes. Run in places you're confident are clear of debris, and see how it feels. Pavement contact won't hurt the skin of your feet unless you step on something sharp, or small pebbles that poke you. Once you've spent a little bit of time experimenting for yourself, then make the decision on buying pricey specialty shoes.

    Posted 2 weeks ago #

  18. smm11166
    Member

    I went out to fast and had such sore calves I couldn't run for 3 weeks. I started back out slowly in vff. i did 300 yards the first day and took 2 days off. 2nd day ran 400 yards and took two days off. 3rd day ran 500 yards and slowly built up to 800 - 900 yards per run. I am still having calf pain so i may scale back and do some extra barefoot walking.

    does anyone find that the footstrike for barefoot walking is different from running? I feel like i am heal striking more when i walk then when i run.

    Posted 4 days ago #

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