The Barefoot Running Book - Jason Robillard [28]
If you are not familiar with ninjas, I recommend using another analogy such as a cat stalking prey.
Using analogies like this serve two purposes: They add an element of fun to training and help distract our conscious mind so we don’t “over-think” running. It is an easy way to allow your brain to receive, interpret, and react to the information coming in from your soles and the rest of your body.
Issue—Blisters
Blisters are a fairly common issue for the new barefoot runner and result from a combination of heat, friction, and moisture. If all three are present, blisters tend to form quickly.
Friction is usually the main culprit with moisture being a non-issue unless you are running in mud or rain. Heat can be an issue if running on a hot surface such as asphalt on a sunny day or some treadmills.
If blisters do develop, they can be an indicator that your form is not quite as good as it could be. Where blisters develop can be very informative. When blisters develop on the heel, that is usually an indicator that you are heel striking or over-striding. If they develop on the toes or the ball of the foot at the base of your toes, that can be an indicator that you are “pushing off” with each stride. Blisters that form along the outer edge of the sole of your foot usually indicate that your foot is not landing under your center of gravity. If you do develop blisters, slow down. You are most likely running too fast or too long for your current skill level.
As for treating blisters, it is recommended that you do not pop them. That will increase the likelihood of infection. After some time, on their own, the blister may pop and eventually reveal soft, sensitive skin. Be very careful with this new skin; it is not yet acclimated to the rigors of barefoot running.
When I develop blisters it usually involves running too fast for my current level of acclimation. Once the blisters pop and the old skin tears away (or I remove it), I cover the area with extra-adhesive bandages. I may have to do this for a week or two while waiting for new skin to grow. To facilitate this process, I will walk around barefoot once the wounds are adequately healed.
Issue—Handling Overly Technical Advice
Sometimes new barefoot runners will solicit advice from more experienced barefoot runners. While the sharing of information is always a good thing, sometimes the new barefoot runner can be overloaded with information.
Be aware each new barefoot runner must learn to listen to their own body. For example, if a runner concentrates on keeping their knees bent at a precise angle, their brain can become too distracted to respond to the input being received from their body. It is best to hold off on soliciting advice on specific details. Once you get a feel for your ideal form, then you will be free to tinker with the small details. Remember, barefoot running is about feeling, not thinking.
In the event you follow the advice in this book, practice the drills, put in the time, and are still experiencing difficulty, one of the previously-mentioned running programs may be of benefit.
In my experience, about 10–15% of people that start barefoot running using these methods will have considerable difficulty. Some people have great difficulty interpreting the feedback their body provides.
Intermediate
Barefoot Running
Now the fun really begins!
The intermediate stage introduces you to activities and concepts that will help you advance as a barefoot runner. Before beginning this stage, you should be able to run 1-½ miles barefoot without pain during or after the run in a relaxed, light form. This section introduces a variety of challenges that will help hone your skills as a barefoot runner and include adding hills and varied terrain to your training. It also introduces guidelines to begin expanding both speed (pace) and distance.
Concept—Run Efficiently
The next concept to master is the ability