How I've gotten started


I bought a zero-drop shoe with a wide toe box (the one I bought  is the Merrill Trailglove).

I started wearing it everywhere (e.g., in the office) or I went barefoot (at home).  This, I believe, strengthened my feet and lower legs.

I walked in the Trailgloves in place of running for a couple weeks, walking significant mileage...started with 3 mile walks, increased  to 5-6 mile walks daily at a brisk (14-15 minute mile) pace, up to 40 miles per week walking.

I started running a little bit at a time after 2 weeks of this...a few hundred yards....walk half mile  run a few hundred yards...walk half mile..gradually lengthen the run segments to half mile;  a mile;  2 miles;  interspacing walks.

A number of barefoot running bloggers that I have read advised:  Start running with bare feet on sidewalk to get the form right.    What hurts will be immediately apparent.  I have done this a bit.  The main thing I've found is, running barefoot or in the trail gloves  I am just not able to heel strike.  If I do my teeth feel like they are getting jared out of my head.  These bloggers also advise that you DO want your heel to contact the ground (don't run up on your toes or you will trash your calves).  Also, to pick up the cadence to 180 steps per minute or thereabouts, taking smaller steps.  This all makes sense to me and this is what I focus on doing.  As a result my running stride has changed from a long bouncy stride to a quick, smooth gait with minimal vertical motion.  It feels like I could balance a cup of water on my head while running now.

I believe walking significant distances  in my Trailgloves was a key adaptation step that enabled me  to  transition out of my "traditional" running shoes -- in this sense my injury in December that sidelined me was a blessing in disguise.    (BTW- Where I run and walk, I don't care to go barefoot-  its typically gravel surfaces or sharp talus and my tender feet are not up to that).  Based on my experience I agree with Jason Robillard ("Barefoot university") that it is important that your shoes allow your toes to splay out naturally, it just feels right and that my feet are planted solidly.    I also tried "Five fingers" and didnt care for them- felt to me like running on tank treads and I got rocks stuck between my toes.  Also, running in the Fivefingers without socks,  sand got in there and chafed my feet.  I run in the trail gloves with thin dress socks.

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