Here are the initial three things to know (that I wish I had known when I started out) if you're thinking about doing some barefoot running training:
Barefoot Running Training Step 1: Start Off Slow
Even you will find many running for years, when you begin your barefoot running training the very first thing you should know is that you will have to cut way back on your usual routine, and begin as though you were just getting started running. If you're not a runner already, this step may actually be simpler for you, as you won't feel such a need to jump into your barefoot running training at full speed.
Either way, you have to put the ongoing health of your feet ahead of your need for speed and distance for the moment, and begin your barefoot running training at a quarter, or perhaps a tenth of what you might have been thinking when you started reading this article. Personally I think that 5 minutes a day is good to start. Then, after a week of that, go to 10 minutes a day, and so forth.
If you're only starting out running the very first time ever, 5-10 minutes a day to start may seem good to you anyway. However, you will find many a serious runner at all before, and you simply want o transition over into barefoot running training, then this amount of exercise may seem extremely minimal. If so, what I would suggest is you do your normal running routine, whether it's 30 minutes, an hour or whoever else, then go without your shoes and do your barefoot running training during the day in the last 5 to ten minutes of your run.
Barefoot Running Training Step 2: Try Minimalist Shoes
While I do enjoy running in totally bare feet the most, I would suggest you get a set of minimalist shoes for your barefoot running training, like the Vibram Five Fingers, and here is why.
When doing serious barefoot running training, you will encounter places, or weather, or road conditions that might prevent you from getting your training time in, unless you've got a pair of minimal shoes to select from.
For example, it's not recommended to run for miles in very wet weather, as your feet will turn into prunes and the skin will soften and tear off your feet. Having a set of minimalist shoes will help you to continue your barefoot running training on the wettest of days.
Well the same for very cold weather. Personally I have run in snow and freezing weather without shoes at all, but I had a van for backup and was not alone or at risk of my feet getting frostbite. Having a set of Vibrams or other minimalist shoes enables you to do your barefoot running training in the cold, too.
The other thing that might interrupt your barefoot running training is having only bad roads or trails to run on. While I don't mind a few rocks, sticks and even the occasional glass shard, I have seen trails coated in sharp gravel that would curl your toes; and, as I discovered to my dismay, in some places like West Virginia, they "sand" the roads in winter with crushed cinder - a substance very like crushed glass. Not very pleasant. You'd be wise to strap a set of minimalist shoes to your back, in case you expect to do all your barefoot running training without shoes - in case.
Barefoot Running Training Step 3: Ice, Ice, Ice
The main thing I learned a tad too late, that would have been great to know early on, is the advantages of icing your feet when starting your barefoot running training. Ice is a barefoot runner's best friend, and I'm not just talking ice packs.
The best reaction you can have for your feet when you're in barefoot running training is to ensure you immerse your feet in an ice bath immediately after returning from a a barefoot running training session.
It might be difficult (and even feel painful) but having your feet in an ice bath for 5-10 minutes right after barefoot running, can reduce or even eliminate swelling, and encourage fast recovery of your feet, especially when you are passing through the stages of "foot restructuring" that your feet go through as they are getting stronger. So, make sure to make ice baths a routine aspect of your barefoot running training and you'll avoid a few of the unnecessary pain and swelling I experienced.http://www.invisibleshoe.com - If you are a barefoot runner and want more information on running barefoot or barefoot running sandals, visit Invisible Shoe. We are the foremost authority on barefoot running sandals.
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