The Barefoot Running Book - Jason Robillard [30]
Because barefoot running feels wonderful it is important to follow a conservative plan even if your feet feel great in the beginning. Going too fast may result in a myriad of injuries, including tendon and ligament damage, excessive blisters, stress fractures, and other over-use type injuries. If at any time you experience pain, STOP! Add a second day of rest, and then try again. Continue until you are pain-free. In the event you experience severe pain, medical treatment should be sought.
Common “top of the foot pain” location
Issue—Achilles/Calf Pain
Aside from TOFP, the other common issue experienced by new barefoot or minimalist shoe runners is calf and/or Achilles pain or tightness. The cause of this is obvious. Traditional shoes, running or otherwise, have a built-up heel that is higher than the forefoot region of the shoe. Think of high heels, just not quite so dramatic. The more we wear these shoes, the more we chronically shorten the Achilles tendon.
When we move to barefoot or minimalist shoe activities, the Achilles tendon is stretched. This stretching causes calf tightness. If we are not patient in the transition to barefoot or minimalist shoes, we run the risk of injuring this area. Also, the tightness of the calf and Achilles tendon can lead to other problems such as plantar fasciitis.
Some degree of tightness or soreness of the calf muscle is expected and is the normal consequence of using a muscle that has been allowed to weaken for years. If you are patient, there is no danger. However, if you fall victim to doing too much too soon, it is possible to develop a litany of problems associated with the calf muscles and Achilles tendon. If you experience any acute or moderate pain, stop immediately and seek medical treatment. Rest until the pain subsides, then ease back into your training schedule.
Issue—Shin Splints
Shin splints are a fairly common ailment in shod runners, but rare among barefoot runners. It is believed to be caused by combining a heel strike with overstriding. When the heel hits the ground, the force drives the forefoot down in a plantarflexion position. This rapid, pounding stress causes the shin muscles to stretch, which causes an involuntary contraction and is believed to be the cause of the pain.
If you experience shin splints when running barefoot, it is almost always caused by overstriding. This is easy to correct. Simply focus on your feet touching the ground under your center of gravity, not in front. I’ve found the easiest way to accomplish this is to shorten your stride and increase your cadence.
Activity—Hills
Running on hills present a new challenge as they often require at least some modification of form. If you have aspirations of trail running, learning to effectively navigate hills will be a necessity. The key to effective hill running is not much different than learning to run on any other surface or terrain. Start slow and gradually develop speed.
Hill running technique tends to be a hotly-debated topic for barefoot runners with individual runners having their own opinion on the best technique for tackling hills. Generally, I recommend using the same form for going up hills as when running on flat roads or sidewalks. To reduce the likelihood of injury, it may be helpful to increase your cadence and decrease your stride length. Also, if running on trails, some prefer to power-hike up the hill.
I have found uphill running to be easier when running barefoot. As Barefoot Ted has accurately pointed out, the bare foot acts as a traction-control system allowing you to immediately feel any slippage under foot. With practice, you can adjust your weight and use your toes to grip the ground resulting in a dramatic increase in efficiency.
Downhill on trails can be a little more