BAREFOOT-STYLE RUNNING: How to make the switch without hurting yourself

So you've decided to change from your usual heel-pounding stride to the super-smooth barefoot-style stride.  You already know that BF style runners experience 7 times less impact than the heel-strikers.  You know that research suggests that landing on your forefoot can help you avoid repetitive stress injuries like runner's knee, stress fractures, plantar fasciitis and Achilles tendonitis. You know that BF style running requires less effort than traditional style because it is more efficient.

And you've had your eye on the sexy new Minimus trail runner from New Balance -- perfect for your new running style.

Making the switch can be a smooth & easy transition, or it can be grueling & painful.  Here's how to do it the easy way.

1. Build up slowly!  BF style running requires you to use muscles in your feet that are probably very weak, even though you may be an experienced runner.  Respect that.  For the first week, run no more than a quarter-mile to 1 mile every other day in BF style, then complete the remainder of your run in your usual style.  After a week, increase your BF style distance by a half-mile at a time.
2. Listen to your body!  Mild to moderate muscle aches are fine to push through, but a "wincing" level of pain means you may be doing damage.  Dial back your training until it diminishes, then resume at a comfortable intensity.  If you're limping due to calf soreness, that means you overdid it!  Persistant or increasing pain?  Stop training and come see me.  We'll get you back on track.
3. Continue with your usual mileage.  If you're a regular runner, understand that transitioning to BF style does NOT mean you have to decrease mileage.  Simply start each run in BF style, and finish in your usual style.  After several weeks (or months even) you'll be using BF style exclusively.
4. Less shoe is MORE.  So-called "minimalist" running shoes let your feet move more freely in BF style running, and there are a whole fleet of new ones coming out.  "Test drive" a couple, then pick one that feels the most natural and comfortable as you run in your new style.  (I wear the Nike Free, but I'm excited to try the New Balance Minimus!)

The main thing to remember is PATIENCE.  By switching to BF style you're now asking your calf muscles to do something they virtually never do: DECELERATE you. In traditional heel-strike running, your calf's only job is to ACCELERATE you forward by pushing off.  In BF style your calf now acts as a shock absorber, soaking up the impact of each landing.  And while BF style drastically reduces that impact, deceleration (or eccentric contraction) is a completely new job for your calves, so you have to work up to it.

Make the switch to BF style.  A safe transition means you'll soon be running softly & silently -- no more "pounding the pavement"!

Post your progress!

-Daniel Bockmann, DC

For more info on safe transitions to BF running, click here: http://www.barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html

To check out the latest "light as air" minimalist running shoes, click here: http://www.barefootfootwear.com/

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