Barefoot Training Schedule

Building distance in minimalist running conservatively can lead to barefoot running success and enjoyment. As with any sport, when you don’t listen to your body, or take the time to slowly build your strength, injuries can occur. People adjust to Vibram FiveFingers at different rates, so be flexible and create a barefoot training schedule that’s right for you. Listen to your body to build the muscles necessary to carry your barefoot running experience farther. Below is a conservative example of a barefoot training schedule and guideline for your training.

Example Training Schedule:

WEEKS 1 & 2

Foot Training 3-5X/wk
Wear Vibram FiveFingers for 1 to 2 hour intervals per day (simple day-to-day activities: sitting, standing, walking, etc.)

WEEKS 3 & 4

Warm up with Foot Training Gently stretch your calves and arches
Run 10%-20% of your normal running distance (in traditional shoes) no more than once every other day.*
Practice foot stretching and self-massage. Include calf massage as part of this recovery process.

WEEKS 5 THROUGH 12

Warm up with Foot Training Gently stretch your calves and arches Each week increase your Vibram FiveFingers running by no more than 10% of your distance from the previous week. Continue to run no more than once every other day.* Practice foot stretching and self-massage. Include calf massage as part of this recovery process.

WEEKS 13 AND ON

Warm up with Foot Training Gently stretch your calves and arches At this stage you may be able to experiment with your distance, speed, and frequency. Continue to gradually increase your distance while listening to your body every step of the way.

After each run, practice foot stretching and self-massage. Include calf massage as part of this recovery process. Self-massage will break down scar tissue and help your muscles heal and get stronger.