For your barefoot speed work outs
Run uphill, walk down hill – when running uphill it is more difficult for a runner to strike heel first, the opposite is true for running downhill. For anyone running more than a sprint speed workouts are concerned with achieving maximum heart rate more so than anaerobic output. So there is no need to bang your self up sprinting downhill.
Shorten your stride – if you are noticing that the more you speed up the more likely you are to heel strike it is probably due to a long stride that lands in front of your body rather than under your hips. The solution – shorten your stride and focus on turnover rate (try to reach 180 steps per minute,) rather than stride length to increase your speed.
For your long runs
Take some minimal shoes with you on your long runs – If you are miles from home and find yourself suddenly running on sharp rocks or trudging through sticker bushes you will greatly appreciate having a little something to cover your feet.
Don’t run in the cold – A little cold is fine, but once your feet go numb injuries may go unnoticed until they become severe. Don’t be so bravado as to lose your toes to frostbite.
Stretch and massage sore muscles – this is true for all runners, but for those transitioning to a minimalist running or barefoot running, you may have noticed, the muscles of the foot and calf will need extra attention. Check out barefoot running legend Ken Bob strtching those calves. Good job Ken Bob!
Train barefoot – As long as you are not training with heavy weights feel free to perform your resistance training barefoot. Single leg, proprioceptive enriched, (balance), exercises will help to strengthen not only the stabilization muscles used in barefoot running, but also the muscles of the core. See our sample resistance training for barefoot runner’s article. **Do not lift heavy weight while barefoot.**This could cause unnecessary trauma to the foot.