Minimalist Running

Create a Barefoot Running Plan

Before you start running in Vibram FiveFingers, we encourage you to read and explore the important information we recommend for transitioning into minimalist footwear.

This program is designed to help you focus on and work to improve the strength and flexibility of your feet. Results will vary, and remember to always listen to your feet. Now you’re ready for a test session to explore the light and joyful feeling of barefoot running! To make this as easy as possible, we’ve broken down the process into 3 parts:

 

 >    Choosing a Surface

 >    Minimalist Technique

 >   Barefoot Training Schedule

 

How Far Should I Run?

As one of the most frequently asked questions we get from new Vibram FiveFingers runners, we continue to say, listen to your body. You will need time to transition. When transitioning to barefoot training and running, you’ll want to avoid a “no pain, no gain” mentality. Your foot, ankle, and calf muscles could be very weak from spending a lifetime in traditional shoes. Those muscles need time and repetition to adapt to regular Vibram FiveFingers use. If any of these muscles begin to feel sore and stiff, you might want to slow down, reduce your training schedule, and consider alternating Vibram FiveFingers with traditional training shoes until everything feels right. This will reduce your risk of injury, and provide time for your body to adapt.

There is No Single Program for Everyone

Please remember, the information and advice we are about to share is based on scientific research, anecdotal evidence, and personal experience. There is no single training and transition program that is suitable for everyone. You should try to discover what works for your body to make a safe and successful transition. Refresh Your Outlook on Running One of the reasons barefoot running has become popular is that it is synonymous with freedom and exploration. Give yourself the gift of time and patience as you explore this non-traditional way of running and moving. Forget about splits, time, distance and PRs for a little while and focus on running for the pure joy of connecting to your body, and your environment in a new way. Your patience will pay off in the long run as you emerge from this experience with a refreshed outlook on running.