The Vibram Barefoot Running Training Schedule
Measurable Distances: “How far should I run?” is probably the most frequently asked question we get from new Vibram FiveFingers® runners.
If you are an athlete with a “no pain, no gain” mentality, you may want to reconsider that approach. Your foot, ankle, and calf muscles could be very weak from spending a lifetime in traditional shoes. If you vigorously work out any ill-conditioned muscles in your body, they’ll become sore and stiff. Your foot and calf muscles are no exception. We sincerely recommend that you not overdo it, because you will probably injure yourself by doing too much too soon.
Here, you’ll find a conservative training plan to help build your Vibram FiveFingers® running distance in a safe and enjoyable way.
Don’t forget, this is about having fun and enjoying your run! Stress fractures, tendonitis, and other injuries are NOT fun, mostly because they prevent us from doing something we truly cherish. Also, in the long run, they may become debilitating.
Please listen to your body at every step of this process.
You will thank yourself in the long run.
|Weeks 1 & 2|
|Foot Training 3-5X/wk||Wear FiveFingers for 1 to 2 hour intervals per day (simple day-to-day activities: sitting, standing, walking, etc.)|
|Weeks 3 & 4|
|Warm up with Foot TrainingGently stretch your calves and arches||Run 10%-20% of your normal running distance (in traditional shoes) no more than once every other day.*||Practice foot stretching and self-massage. Include calf massage as part of this recovery process.|
|Weeks 5 through 12|
|Warm up with Foot TrainingGently stretch your calves and arches||Each week, increase your FiveFingers running by no more than 10% of your distance from the previous week. Continue to run no more than once every other day.*||Practice foot stretching and self-massage. Include calf massage as part of this recovery process.|
|Weeks 13 and on|
|Warm up with Foot TrainingGently stretch your calves and arches||At this stage you may be able to experiment with your distance, speed, and frequency. Continue to gradually increase your distance, but listen to your body every step of the way.||After each run, practice foot stretching and self-massage. Include calf massage as part of this recovery process. Self-massage will break down scar tissue and help your muscles heal and get stronger.|
For more information check out www.vibramfivefingers.com