How Do I Use Barefoot Training?
Barefoot training is a phenomenon that comes and goes every 5-10 years or so!
We are currently in the latter stages of this current phenomenon which this time round included the production and sale of minimalist footwear.
Wherever you look these days we are being pushed into buying next-to-nothing training shoes or getting told to go out running with no shoes on.
I’m quite a big fan of barefoot and minimalist footwear training. I use it with pretty much all of my athletes and I even use it myself.
But, it has to be done with precaution as the tolerance and adaptation from this training differs from individual-to-individual.
Based on the joint-by-joint approach to training, the feet have a role to act predominantly as stabilisers. I apply this approach to many of my training programmes.
Firstly, I train my clients to use their feet properly for stability. I get them to perform the exercises in the following video I learnt off Johnny Gillespie in July 2014.
As a further progression I get them to work the big and smaller toes separately in order to train some function for mobility and stimulate the muscles of the feet.
My general rule from then on regarding training is:
Train in the gym either barefoot or in minimalist footwear during sub maximal exercises that challenge stability. But, perform maximal strength exercises or outdoor running in footwear specific for those demands (unless the athlete is sufficient to perform barefoot).
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Below are some videos of exercises I commonly use to develop foot stability. Note I am performing these either in just my socks (because it was cold!) or in my minimalist trainers.
Give them a go and let me know what you think by clicking here
Joe Bullen MSc ASCC CSCS
