Take off your shoes and let Barefoot Running planted on the ground.

Nowadays Shoe technologies is more advanced . Starting from the heel pads made more convenient to be able to control the movement. However, barefoot running seems to be more popular.


Could not hurt to try this physical activity. Take off your shoes and let your feet planted on the ground. So as not to injury, follow these four guidelines :

1. Take baby steps

Muscle adaptations to activities takes about four to eight weeks, allowing you to adjust. Especially, if used to wearing heavy boots. For example, during the first four weeks, you can simply walk barefoot for 20 to 30 minutes every day.

Make sure to take off your shoes as often as possible, such as being at rest in the workplace. Over the next two weeks, start running barefoot to a very short distance on a soft surface, like a few laps around the park or a block that has a soft track. Try two to three times per week, and no more than a mile.

After eight weeks, if you feel comfortable on a soft surface, can start experimenting with a harder surface, and see if your feet hurt. If it hurts, it is an indication that your legs are not strong enough to handle the longer distances or hard surfaces.

2.  Drills excercise

As part of the trial run barefoot, you can train your body by skipping. Or, toe-up drill and drill lean, which stood on tiptoes to use your toes and then lift the front foot with the heel as a pedestal. Such exercises will help you to run more efficiently.

3. Standing on one leg

If used to wearing shoes for a long time, then your legs will probably find it difficult to 'feel' the ground or stand without the base. Then, if you include people who always wear shoes all the time, it is likely you have a weak leg muscles, because one of the main functions of the shoe is to support the foot.

Some balance exercises will help strengthen your legs, such as standing on one leg while you're brushing your teeth. Or, standing on one leg when you're training on the equipment balance in the gym. It could also reflect one foot on a mini trampoline for a couple of times a week.

Do also kick forward while standing on one foot. If your leg muscles start to feel burned and exhausted with these movements, it means you are conditioning your legs stronger to be ready to run with bare feet.


Now you are ready to run on your barefoot safely.