Walks

• Why? To improve the function of the lower limb chain
• How? Perform the following exercises at a slow and controlled tempo.
• Prerequisites: Barefoot Running Exercises Step 1 and Barefoot Running Exercises Step 2

What? Primal movement patterns.

Complete these movements for a distance of 15 metres, walk back to the start and repeat for a total of 3 reps per movement. For lateral movements, complete facing both directions.

Key points:

• Good posture (chin up, shoulders back, back straight)
• Slow deliberate movements
• On squatting exercises; only sit back as far as is comfortable
• Complete movements in the sequence below

Side skips

Crab Walks

Knee Flicks

Toe Offs

Walking/ Jogging

Start off week 5 by walking at a brisk pace in Vibrams/ barefoot for a period of 5 minutes, followed by alternating light jogging for 2 minute, walking for 1 minute for a total of 15 minutes. Finish with 5 minutes walking. Do this three times per week.

For week 6 add 5 minutes to the jogging/ walking portion of each session making sessions 30 minutes in total. Do this three times per week.

Walking/ jogging may be done on the same day as the strengthening exercises but it does not have to. However, it is suggested that you continue to use the walks as a warm up for the stretching routine.

Step 4

You can now move on to Transitioning to Barefoot Running Step 4



** Medical Disclaimer **

Always consult your physician before beginning any exercise program. This training programme is intended as a guide to the transition from shod running to barefoot running. For a comprehensive, individualised programme please contact DCU Sport High Performance Centre. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. Mild soreness after exercise may be experienced after beginning any new exercise regime. Contact your physician or physio/ athletic therapist if the soreness does not improve after 2-3 days.