Bare feet & souls 101- Part III

51. If you accomplish a really hard run, you are often inclined to try it again tomorrow. Don’t! Alternate easy and hard runs.

52. If you are prone into injuries in the lower legs – like shin splints, take the softer trails. You can spend your entire barefoot running life on soft trails if it works better for you.

53. If it hurts, ice it now. Reducing swelling quickly is important for quicker recovery. Take some time, and use the ice.

54. Form and function both matter. If your form is poor, take a step back and focus on form. If you are running with bad form, you will get hurt. When you are running barefoot, it is even more important. You are becoming one with the trail, and you need to bond with the trail the right way.

55. Marathon runners should cut their training regimes at intervals. You need to give some breaks for healing and preparing for greater runs. Taking a step back every month for a week is worthwhile.

56. Some chafing is inevitable if you are pushing yourself out there. Take care of chafed areas until you get used to your running schedule. There are lotions and creams available. If you see red, consider antibiotic creams.

57. This should almost be at the top of the list; your toes matter. They are so neglected by traditional runners. They aren’t there by accident. Toes are important for traction and balance. You are relearning how to use them. Take care of them – cut your nails, use Vaseline between toes if it helps you.

58. Barefoot running has been said to do great things for alignment. By the same token, don’t run on any path that forces you to stay on a slant. It damages your hips and knees – plus it isn’t fun.

59. Stretch prior to running, and include a short walk or jog in your start up each time you run.

60. If you ice something, don’t get an ice burn. Do 15 minutes on and 5 minutes off; then repeat. And, wrap the ice, so it doesn’t directly touch the skin.

61. Extreme hot isn’t good right after a run. Cool down a little before hoping into a Jacuzzi.

62. Make race day as boring as possible. It’s the time for status quo; not the time to try new ideas that will make you run faster or longer. It’s the time to wear your favorite gear – nothing new. Also, no new foods ...keep it boring. If you haven’t been running barefoot; race day isn’t the day to try something new.



63. Build up to a marathon. Learn how to race before you get into a marathon. Treat a marathon with the respect it deserves’ otherwise you’ll pay the price.

64. Think tortoise and hare – start slow on a race. You’ll build up your momentum. Many people spend all week in shoes; you need to slowly break out the bare feet each time.

65. You need to conserve energy when racing. Note the first half, and then speed up.

66. If you are planning to participate in a race, dress appropriately for weather. Just because you might have barefeet, doesn’t mean you can bring a poncho to keep your body dry.

67. Everyone knows the danger of cars, but runners have been known to get killed by cyclists. Share the road. If you are listening to music and feeling the trail with your naked feet, it is easy to forget about the world. Be mindful of cyclists.

68. Running barefoot or with shoes – you still need to be a professional. Mind the rules – run against traffic.

69. Trails are for everyone, and that includes animals. Be aware that dogs and horses are often jumpy. Approach and pass with caution. Give them clearance. They don’t understand your intentions, and surprising a dog or horse can have dire consequences.

70. Bring your drivers license or other identification whenever you exercise. Since you don’t have shoes, you’ll likely want to keep it in a pocket or pack.

71. As a yoga instructor will tell you, breathing right is critical. Be aware of your breathing and control it. You are running barefoot to get in-touch. If you are breathing too fast, adjust until you get comfortable.

72. Have some routes that are near home for days when you aren’t in the mood to drive anywhere. You don’t want the hassle factor to prevent a good run …or become an excuse that day.

73. Do other exercises barefoot. Barefoot is a way of life. Don’t take risks – like weigh lifting, but consider barefootin’ through more of your life.

74. Set realistic goals for yourself and your running mates.

75. Read running magazines. It is important to be a part of the community and to learn from others. If you can find articles about barefoot running; even better.