Developed in partnership with DCU High Performance Centre for Barefoot.ie

Most modern shoes over-structure the foot, limiting natural movement and placing unnecessary stress on joints. This 12-week barefoot transition program is designed to improve functional movement through mobilisation and strengthening exercises, preparing you to run 5km barefoot or in minimalist footwear—safely and pain-free.

Overview of the 12-Week Barefoot Program

• Goal: Run 5km barefoot or in minimalist shoes with proper form and no pain
• Duration: 12 weeks (4 phases, 2 weeks per phase)
• Focus Areas: Stretching, mobility, strengthening, and progressive walking/jogging

Step 1: Foundation – Flexibility & Mobility (Weeks 1–2)

1. Stretching (Daily or at least 3x/week)

Purpose: Maintain or improve joint flexibility
Warm-up: 5+ mins of light activity (walking, stairs, etc.)

• Glute Stretch 1: Stand on one leg and pull the opposite knee to chest
• Glute Stretch 2: Seated, place one foot over opposite knee and pull both toward chest
• Hamstring Stretch: One leg on a bench, lean forward with a straight back
• Groin Stretch: Wide stance, shift weight side-to-side
• Calf Stretch: On back, use towel to pull foot towards body, keep leg straight
• Quad Stretch: Pull heel to bum, standing, keep back straight

2. Mobility Exercises

Purpose: Enhance lower limb function

• Toe Grabs: In sand, rice, or grass—grip and release with toes
• Ball Roll Massage: Massage foot with golf or tennis ball (30 secs each: forefoot, midfoot, heel)
• Ankle Mobilisation: Knee-over-toe rocks on step or ramp
• Hip Mobility: On all fours, rotate lifted knee internally and externally (6 reps each)

3. Walking Practice

• Week 1: 15 mins barefoot or in good mainimalist shoes, 3x/week
• Week 2: 20 mins barefoot or in good mainimalist shoes, 3x/week

Step 2: Strength & Light Jogging (Weeks 3–4)

1. Foot Strengthening Exercises

Purpose: Activate intrinsic foot muscles

• Object Pickups: Pick up socks/towels with toes, standing (2 sets of 12–15 reps)
• Towel Claws: Pull towel toward you while seated (2 sets of 4–6 reps)
• Safe Squats: Back straight, squat with arms overhead, adjust depth as needed
• Side Lunges: Step out, sit into leg, return to centre (2x6 reps per side)

2. Walk/Jog Sessions

• Week 3: Walk 5 mins, alternate 1 min jog / 1 min walk for 10 mins, finish with 5 min walk — 3x/week
• Week 4: Increase jog/walk segment to 15 mins total — 3x/week

Step 3: Functional Movement Patterns (Weeks 5–6)

1. Primal Walk Patterns

Complete 3 reps per movement for 15m distance

• Side Skips
• Crab Walks
• Knee Flicks
• Toe-Offs

Form Tips: Chin up, back straight, move slowly and deliberately. Squat only as deep as comfortable.

2. Walk/Jog Sessions

• Week 5: Walk 5 mins, alternate 2 min jog / 1 min walk for 15 mins, 5 min cool down walk — 3x/week
• Week 6: Increase jog/walk block to 20 mins total (30 mins session) — 3x/week

Step 4: Stride Development (Weeks 7–8)

1. Short Barefoot Strides

• Run 30–40m strides at ~70% effort
• Focus on soft landings, low knees, and short, fast strides
• Complete 4–6 reps with full recovery

2. Walk/Jog Sessions

• Weeks 7 & 8: Walk 5 mins, alternate 3 min jog / 1 min walk for 20 mins, finish with 5 min walk — 3x/week