Vibram FiveFingers familiarisation guide.

NOTE: This can all be done at the beginning of a normal run, so that it doesn't interfere with your normal schedule, just switch back into your normal shoes after you have finished the VFF part.

Week one

• Walk around the house as much as possible (a few hours every day)
• Easy jogging for 5 mins in the corridors at home x 3 times (or on hard surface)
• As much walks outdoors as possible
• Exercise sheet x 2 days (twice a week)
• Golf Ball arch rolls to ease muscles in the bottom of your feet where needed
• Calf stretches on the edge of a step after each 5 minute run

Week two

• Two/Three days of very light running on grass, max 15 mins
• Keep up week one work (golf ball/stretches) throughout the 8 weeks
• Exercise sheet x 2 days (twice a week)
• One day of 5 mins on concrete working on running form

Week three

• Two day of running on grass and pavement (15 min grass, 5 mins pavement)
• One day of running in the FiveFingers on grass – 20 mins
• Exercise sheet x 2 days (twice a week)

Week four

• Three days of running in the FiveFingers (1 x on grass – 25 mins, and 2x on pavement 15 mins each)
• Exercise sheet x 2 days (twice a week)

Week 5 + 6

• Three days of running in the FiveFingers (1 x on grass – 30 mins, and 2x on mixed surfaces 20 mins each)
• Exercise sheet x 2 days (twice a week)

Week 7 + 8

• Three/four days of running in the FiveFingers (2 x on grass – 40mins, and 2x on mixed surfaces 30 mins each)
• Exercise sheet x 2 days (twice a week)

Try to wear the shoes as much as possible every week, if anything becomes tight or sore

• Ice the area
• Foam roll and stretch as much as possible
• Use a tennis / golf ball to ease the bottom of the feet, peronials and calf.
• If the tightness remains, ease off from wearing the shoes for a day or two.

Key steps to remember when using the VFF's

• Keep stride as short and busy as possible (180 steps per min).
• Run AS LIGHT AS POSSIBLE.
• Land on the ball of the foot, and then let the heel contact the floor.
• Keep your hips forward and back straight/head up high.
• Don't overextend your stride.
• Include some completely barefoot work whenever possible.