The Barefoot Running Book - Jason Robillard [35]
Trail running should be considered an advanced form of barefoot running and should only be attempted after several months of barefoot running.
Concept—Extreme Weather
Barefoot running in ideal conditions is usually pretty straight-forward. However, sometimes you may encounter conditions that are less-than-ideal for barefoot running. That said, for the most part, minimalist runners do not have a major problem with these conditions. Some of these less than ideal conditions are addressed below.
Hot Surfaces—Running in hot weather can be a difficult task in itself for all runners. For the barefoot runner, it poses the special challenge of having to run on a hot surface. A barefoot runner may also encounter this problem on some treadmills, because the deck will heat up as friction increases. Generally, asphalt is the worst surface for hot, sunny days. My personal preference is to avoid it and run early in the morning or later evening. If you must run on hot asphalt, there is a certain degree of acclimation that can occur.
Start by running VERY short distances on hot asphalt, then slowly increase that distance over the course of several days and weeks. CAUTION—DO NOT ATTEMPT THIS IF THE ASPHALT IS HOT ENOUGH TO BURN YOU! I live in a relatively mild climate, but those living in hot climates should either avoid hot asphalt by running in the morning, evening, or at night; or wear minimalist shoes. If you can fry an egg on the pavement, it’s too hot. Remember this tip: if you are in a pinch and must run on hot asphalt without being able to acclimate to it, try running on the white line. It will be significantly cooler than the black asphalt. Be careful of traffic, however!
Cold Surfaces—Cold weather presents the exact opposite challenge. If the temperatures are above freezing it is possible to slowly acclimate to the cold. However, the cold will reduce the sensation of your feet on the ground resulting in less feedback going to your brain. If you feel this is too much of an injury risk, I recommend wearing some type of minimalist shoe.
Early in my barefoot running career, I wore aqua socks layered with thermal wool socks underneath. Today, I prefer Vibram KSOs® with a pair of Injinji® toe socks underneath. In either case, it allows for a decent approximation of barefoot running. During the winter months, I will also do limited barefoot running on treadmills to help maintain the “feel” of running barefoot.
Running on ice and snow can help perfect your form because the slippery conditions require near-perfect form to maintain balance. If you have a tendency to over-stride, push off, or have any other obvious flaws, running on very slippery surfaces will be nearly impossible. When running on slippery surfaces, please exercise extreme caution. Falling is not only a possibility, it is probable.
To keep my barefoot running form during the winter, I spend as much time as possible running barefoot indoors.
I have been experimenting with some barefoot running outdoors in the winter. Interestingly, the early returns are promising. While running in snow is initially uncomfortable (the cold hurts), my feet do seem to warm up to the point of being able to “feel” the terrain well enough to navigate fairly technical trails.
Wet Surfaces—Rain is usually not an issue unless you are exposed to it for a long period of time. After a few hours, wet skin tends to become macerated, which greatly increases the likelihood of blistering. Wearing a minimalist shoe is recommended for long distances in the rain. Alternatively, you can counteract the effect if you allow your feet to dry periodically. This can be difficult in a race, but may be an acceptable solution when training.
Running in the Dark—Visibility is the obvious issue when running in the dark barefoot making it nearly impossible to see the terrain ahead. As such, you will not be able to avoid potentially hazardous obstacles. The solution is to use some sort of illumination which may consist of a headlamp, handheld