Transition to Barefoot running

There have been a lot of queries and fear on Barefoot running, hence sharing few of my experiences.
 

Barefoot could mean minimalistic (extremely thin soles to protect your feet e.g. Huarache, Vivo, Luna Sandals, VFF, Nike Free, Bikila, Merrell, etc) or actual barefoot. It is a good idea to provide your feet a basic level of protection, from bruises or cold weather. Pure Barefoot or Minimalistic is almost the same, with a difference that proper barefoot gives you a clear communication between the sole and brain, while the minimalistic gives a layer of protection. I strongly recommend minimalistic to those who fear running proper barefoot.

Barefoot is also said to be the natural form of running and done by our ancestors across generations, but does not come natural to many. This is  very personal feeling and has to be experienced to understand your comfort level. The transition to Barefoot, changes the basic form of running and hence has an impact on the corresponding muscles and can lead to injuries. Its waking up of foot, ankle, calf muscles, gluteus muscles which were not used to this intensity. Hence a patient transition is crucial. This can also be a arguable concept, where varied views are shared. Major fear is on
1.       Safety, cleanliness, infections,

2.       Dirt in the roads, spits, cow dung, dog shit,

3.       Injuries, cuts through Glass pieces, metal pieces, nails, cut stones or any pointed objects


Most frequently asked query, does it not pain or have you experienced a wound. In my past 2 years of barefoot running, the transition has seen through various phases. The initial months when I was running slower and accumulating barefoot miles, I had started with Calf muscle pain and also had blisters. Hence ran Barefoot, only once a week, which gave the muscles good recovery time. As I build up the intensity, the Top of the foot pain (TOFP) started and took over 3 months for the recovery. Also stepping over small pointed objects was a painful experience. The Calf and TOFP reduced substantially after around 9 months of experience, but the pain of  stepping over the pointed objects continue to remain the same. Few of the common queries I am enquired with are
1.              Why do I run Barefoot – Barefoot running has helped me to primarily improve my running form and pace. This is due to the benefits of Barefoot running listed below and 2 primary reasons been the natural form of running and efficiency of running. I understand that is assists in improving the cadence, but  since I have not measured, cannot scientifically prove it.

2.       The maximum distance I have run barefoot – I have finished Standard Charted Mumbai Marathon barefoot twice. Once with Crepe Bandaid and the 2^nd time was proper barefoot. I have also done a 50 Kms trail run, with the Crepe bandaid
3. Does my foot sole get thicker – No, my feet sole continue to be very tender and nothing has visibly changed. But I do not get the blisters which I used to in the initial 2 months
4.       Does the pain of stepping over pebbles or similar objects, reduce over time – Not significantly. The pain of stepping on pointed objects, continue to be the same. But the possibility of blisters reduces over time
5.       Don't our feet require the cushioning – Our knee gives the natural spring effect and legs are packed with springy tendons which acts as elastic recoil. The natural cushioning is far better than the ones provided by various cushioned shoes
6.       Possibility of injuries – Yes, if not transitioned carefully. Calf injuries, Top of the Foot pain (TOFP), Achilles tendonitis. Be aware that Barefoot running is not a solution to be injury free.
7.       Why should one try Barefoot running – Correct form of running with fore foot or mid foot landing, Natural form of running, more comfortable method of running, carry lesser weight for efficient running, prevent injuries. This leads to the efficient and natural form of Running
8.       What are the challenges – Barefoot running is a bigger mental barrier than anything else. Almost everyone, including the most experienced runners, family members, doctors will discourage one to attempt it
9.       Is it difficult to transition to Barefoot running – Barefoot running is a bigger barrier in the mind, than the reality. Start with a barefoot walk around a familiar route which you know you will enjoy. This should be done, when fresh and not when the body is tired. Do create a circumstance that will ensure that you enjoy the walk and a easy run. For the first time, do not walk / run for more than 2 to 3 kms. Enjoy the new feeling of the road / trail.
10.   How do I transition to Barefoot – Start by including a short Barefoot running workout, once a week. This will help you to evaluate the benefits, rectify the form of running and let also experience
11.   Where should I run – Select a known route, which you will be very comfortable with. Preferably in your local residence or a Park, away from the main roads. Beaches or trail routes, give you the comfort to your barefoot
12.   What frequency & mileage should I run – For the 1^st time, start with 2 to 5 Kms and maximum 2 runs in a week. Let your feet, calves, and muscles across the body get used to the new form of running. After a couple of weeks, based on your confidence and experiences, you can increase the mileage, but continue with the frequency of max 2 barefoot runs in a week
13.   Drawbacks of running with shoes – Heel strike, carry weight for a front leg lift and back lift
14.   Drawbacks of running barefoot – To ensure that you do not step into something painful, eyesight is around 8 to 10 meters ahead instead of the recommended 25 meters. Fear of the unknown and when something could go wrong. Someday, I could be unlucky to step on a glass piece J, but this will not discourage me from going Barefoot
15.   Can I race a Half Marathon / Full Marathon Barefoot – For Half Marathon, you should have trained for over 6 months in barefoot and have run barefoot for over 16 Kms distance. For Full Marathon, you should have over 1 year of proper barefoot running experience and have run around 32 Kms a couple of times
16.   Strengthening / Flexibility exercises – Very important to strengthen and stretch the Calves & Quads which are the most impacted by the forefoot or mid foot landing.


1.
Do any of the elites run Barefoot – Yes, popular runners like Abebe Bikila, Bruce Tulloh, and Zola Budd ran barefoot in the Olympics. Many of the elites rectify their form of running through Barefoot training and run shoed during races. 

Race Day / Week Preparation

I have been enquired on the activities I should be doing, a couple of days before an event. Thought of sharing it as a blog. 

Do’s and Don’t’s a week before the run

–        Rest well and do not exert yourself during the week – your body needs to build reserves rather than deplete them at this time. Think positive and reflect on the good runs and training you have had, rather on the training that you missed

–        Test the gear you are going to run in – shoes, socks, undergarments, shorts and T shirt – and sunglasses or cap, headband etc over the course of this week and make sure you are comfortable in them

–        Ensure that you sleep well (around 7 to 8 hrs), especially the last couple of days

–        Do not think of work and your life’s worries. Think of the course and the fun and excitement you are going to have
–        Cut your toe nails

Nutrition for the week before the run

–        Relish on nutritious food

–        Eat more carbohydrates – rice, pasta etc and reduce snacks, deep fried foods

–        Hydrate well with water, juices, tender coconut

–        Reduce alcohol, while you drink more water and juices to build your body’s hydration levels

–        Have the same breakfast you are planning to have on the event, a couple of days before and go for a short run

Details for the day before:

Do’s:

–        Relax – physically and mentally

–        DO NOT exert yourself and try and stay off your feet as much as you can

–        Focus on the days of your training when you felt really good

–        Visualize yourself running the course, Watch interesting Running / Marathon videos

–        Get family and friends to cheer you

–        Plan your breakfast and ensure you have it available for the next day

–        Drink more water through the day than usual

–        Have an early and a heavy carbohydrate lunch

–        Eat dinner early and eat well. Do not eat more than usual

–        Sleep early a few hours after dinner

Do Not:

–        Do lot’s of work at home – you may strain yourself or pull your back

–        Eat anything new – your stomach might not handle it well

–        Think of how little you have trained or how unfit you are feeling

–        Have a late night

Packing for the event

–        Get your kit out for race day – shorts, undergarments, shoes, socks, T shirt with bib (+RFID) pinned, Hydration belt, Cap, Sun glass

–        Make sure there is no sand/ grit in your shoes

–        Energy Gels, Raisin, Chocolates, Salt Sachet

–        Bottled water or energy drink for pre-run

–        Petroleum jelly (Vaseline) or Body lotion

–        Wristwatch, HR Belt, Headband

–        iPod

–        Mobile, Camera (only if necessary)

–        Mobile App, Wristwatch settings

–        Ensure the electronic devices are charged

–        Medication

Morning before the run:

–        For a Full Marathon event, get up 3 hrs before the run, while for a 10Km event, you can get up 2hrs 30mins before the event.
–        Pray for yourself and the success of the running community

–        Apply Body lotion at body parts (Nipples, Under arms, Hip areas, feet) to prevent  chafing / blisters during the run

–        Apply Sunscreen lotion

–        Shoe lace well tied. Double knot preferred. Never an issue for Barefooters like me :) 

–        Do a light warm up

–        Avoid keeping valuables in the baggage counter

        –        Be at the start position atleast 30 mins before the start of the run. If you are not a very fast runner, do let the faster runners be ahead of you to let them move forward
       –        Network with other runners when in the start line. This helps you to relax yourself physically and mentally

Breakfast (2 hrs) before the run

–        Avoid experimenting with any new food or drink

–        Have a light breakfast of a banana/ orange juice and water as soon as you wake up

–        Veg Sandwich with Tomato, Cucumber, Jam or Honey, Banana

–        Hopefully this is not new for you – this is quick to digest, and is energy giving

–        Caffeine too helps

–        Energy drink

During your run

–        Start slower than normal. But can start a bit faster (200 to 500meters), if it helps to move ahead of the crowd

–        It is very easy to get carried away by the enthusiasm of the crowd and the atmosphere

–        Smile at others, and cheer on fellow runners – it lightens your load

–        Breathe well

–        Follow running etiquettes

–        Sprint the last 100m - you will end on a high

–        Smile for the cameras – you will treasure the great photos of yourself

Post the run

–        Walk briskly for 5 minutes

–        Stretch / Cool down

–        Congratulate yourself and the fellow runners

–        Do NOT sit to relax

–        Reward yourself with a healty breakfast