How to start barefoot running safely

The number one mistake is doing too much too soon. Here is how to make the switch without hurting your calves.

Barefoot shoes make your calves, Achilles tendons and feet work harder than cushioned trainers. That is fine — as long as you give them time to adapt. Most problems come from running your normal distance in brand-new minimalist shoes.

The golden rules

Start with walking. Wear your new shoes around the house and on short walks first.
Run no more than about 10% of your weekly distance in them at first.
Increase gradually — roughly 10% a week — and keep your other runs in normal shoes.
Land softly, with short, quick steps under your body.
Expect sore calves at first, but stop if you feel sharp pain on top of your foot or in your heel.

Use our transition planner to build an eight-week plan from your current mileage.

General information, not medical advice. If you have foot, ankle or knee problems, diabetes or poor circulation, speak to a GP or physiotherapist before switching to barefoot shoes.