Barefoot Running: My Experience so far part 2…..

I have re-evaluated my goal of barefoot or even minimalist running. My main motivations for switching to barefoot was to investigate whether I could improve my running economy by improving my gait mechanics (which barefoot enthusiasts often claim is not only possible, but inevitable) and also whether or not I could reduce the subtalar ‘jamming’ I was experiencing.

Over the past two months I have developed an adaptation strategy to ease this transistion into less supportive (and perhaps no) shoes and I have noticed some interesting outcomes. Before discussing this I will go through my program. I have divided it into phases of no-set timeline as I believe this is more specific to the individual than say- 3 weeks of this, then progress to three weeks of this etc etc.

The typical, highly-structured and regimented model, in its specificity, becomes specific to no-one. Dictating the length of the phase-time dependent on the individuals experience makes the program look more vague on paper but I believe lends itself to much more specificity to the individual. I hope that makes sense!

One more proviso- the program assumes that our normal lower body assessments and foundational progressions have been followed and can be completed well (leg loads, prone hip extension, hip-abduction, hitches, single-legged deadlifts etc, right up to a quality single legged squat, lunge and step up).

Anyway, the program.

Phase one: Barefoot ankle mobility drills, barefoot gym training (normal s&c training) and barefoot walking around the streets and paths. When the foot is feeling mobile (self-assessment and mobility drill ‘feel’) progress to phase 2.

Phase two: Continue phase one as part of a warm-up then add in squats with the heels off a box (forefoot loaded), barefoot skipping to help with proprioception as well as building endurance and resilience in the calves. I have been doing my skipping to pre-fatigue (just to when I feel them tightening) and keeping track of how long that takes. I have also been doing this only when I have recovered from the previous session. In the first week I needed at least two days between sessions but within three weeks I could train everyday and was able to skip for much longer before fatiguing. This will vary from person to person.

Also during this time I have been self-massaging, foam-rolling and stretching  my calves.

Phase 3: Continue with phases one and two, but now add in split squats with the front heel off a box and progressing this to a reverse lunge. I have also started single-legged skipping and some barefoot running out on the streets following the same principles of phase two. This is where I am currently.

Now for the interesting observation/s. Firstly, my gait has changed from a heel strike to forefoot strike (fifth metatarsal) without any cognitive effort, this has happened whilst wearing my neutral running shoes. Running this way just feels more natural for me now. Second, my hip flexors have not been pulling up tight after a run which is remarkable. I used to always pull up sore and tight through my hip flexors (ablog about the possible reasons for this will appear soon). Third, I have gotten rid of my orthotics completely when running, and that ‘jamming’ feeling in my subtalar joint is completely gone. I have trialled weening myself off of my orthotics by wearing them at work 3 times per week, then two, but I am finding that whenever I wear them, my foot feels jammed up again. So I have gone cold turkey and feel great for it (another blog about this will not be far away!).

So I will continue to develop my program and trial it on myself. But first, a couple of things you must remember if a program such as this is of interest to you:

• I have trialled this program on myself, not a client. I will not be implementing this program with any of my clients until I am convinced of my own adaptation and have taken some colleagues and friends through it successfully as well.
• I have made the call on my orthotics because they are MINE, and I have also made this decision in consultation with my Podiatrist. I do not make decisions or even suggestions about my client’s orthotics as this is not my job or area of expertise. I ALWAYS consult with my client’s podiatrist.