Barefoot Running
by Tim Crytser
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Thinking of joining the barefoot running club? Start by walking barefoot (or in minimal footwear) on a track for 30 minutes a day.
We’re not here to tell you that barefoot running is better or worse for you than jogging in shoes. Frankly, the jury is still out on that topic. However, researchers have found that, if done properly, some people may be able to run injury-free without shoes. If you’ve been thinking of giving the trend a try, here are some beginner tips from Stuart Warden, PhD, PT, FACSM, director of research in the department of physical therapy at the Indiana University School of Health and Rehabilitation Sciences, who studies barefoot running. First, ease into it extremely slowly so you can do it correctly and minimize your risk of injury. Compared to running in a shoe, barefoot running requires more strength and endurance in the foot muscles. Therefore, it should be viewed as a completely new exercise program. To increase your foot strength, begin by walking barefoot. Once you can walk barefoot for 30 minutes a day for at least a week straight without discomfort, only then should you start running. On your first day of jogging, walk for 29 minutes and run for one minute. If that goes well, the next day you can run for two minutes and walk for 28. Continue like this until you can run comfortably for 30 minutes. According to Warden, this can take more than a month to achieve. We told you it was slow going! All of this should be done on a firm, smooth surface, like a track. His single most important tip: Take short, quick steps, as opposed to long strides. Aim to land on the ball of your foot, instead of striking with your heel. - Cleveland Clinic
We’re not here to tell you that barefoot running is better or worse for you than jogging in shoes. Frankly, the jury is still out on that topic. However, researchers have found that, if done properly, some people may be able to run injury-free without shoes. If you’ve been thinking of giving the trend a try, here are some beginner tips from Stuart Warden, PhD, PT, FACSM, director of research in the department of physical therapy at the Indiana University School of Health and Rehabilitation Sciences, who studies barefoot running. First, ease into it extremely slowly so you can do it correctly and minimize your risk of injury. Compared to running in a shoe, barefoot running requires more strength and endurance in the foot muscles. Therefore, it should be viewed as a completely new exercise program. To increase your foot strength, begin by walking barefoot. Once you can walk barefoot for 30 minutes a day for at least a week straight without discomfort, only then should you start running. On your first day of jogging, walk for 29 minutes and run for one minute. If that goes well, the next day you can run for two minutes and walk for 28. Continue like this until you can run comfortably for 30 minutes. According to Warden, this can take more than a month to achieve. We told you it was slow going! All of this should be done on a firm, smooth surface, like a track. His single most important tip: Take short, quick steps, as opposed to long strides. Aim to land on the ball of your foot, instead of striking with your heel. - Cleveland Clinic
That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. 
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