Proper Barefoot Running Form
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12 Step Program to Run Barefoot
Phase

Step

I.
I. Prepare
Body

Activity

Frequency

1.

Walk barefoot in the house

2 hrs everyday for 1 wk

2.

Walk barefoot outside

30 mins / day for 1 wk

3.

Perform feet, leg, and breathing exercises

everyday for 1 week

II.
II. Learn
Stride

4.

Run 100 feet on grass

3 days for 1 week

5.

Run 20 feet on hard surface

3 days for 1 week

6.

Run 100 feet on hard surface

3 days for 1 week

III.
III. Increase
Distance

7.

Run 500 feet

3 days for 1 week

8.

Run 1 mile

3 days / wk for 2 weeks

9.

Run 2 miles

3 days / wk for 2 weeks

V.
10.
IV. Maintain
11.
Yourself
12.

Run 5 miles

3 days / wk for 1 month

Run 8+ miles

3 days / wk for 1 month

Teach someone else to run barefoot.

For life
Running Quest // more info at runningquest.net

Proper Barefoot Running Form
Upright
body

Slight
Forward Lean