How to transition into barefoot running shoes - 5 tips 

PLEASE READ: if you want me to re-film this video for 2020 please like and comment. Rewatching this for the first time in years purely because of the amount of hate the camera and soundtrack generated. So I'll do it again of you ask for it! Peace and love from Kalclash 🙏❤️

1) Foot strike - focus on forefoot or toe strike - 1:38 2) Cadence - try to have around 180 cadence - 3:54 3) Limit initial speed - Less/slower is better until you get used to it - 5:40 4) Respect the DOMS - you will get DOMS, try to manage it - 7:13 5) Enjoy it - there will be pain, watch out for injury pain - 9:49 Great video dude!

"If you are not used to it, you are going to get some serious calf pain" That made me laugh, then I did a lil half sob as I limped across my kitchen.

Its been about a month for me in vibrams. The first day I ran in them it felt so amazing I did 2k. DONT do that. I couldn't walk for a week. But yesterday I ran my first 5k with no knee pain. My achilles and calves are so sore but I am finally able to run without knee pain. I remember​ before I couldnt run more than 3k due to terrible knee pain and shin splints

Just 20 miles into my Merrell Trail Gloves and feeling the DOM's! Your video has helped me keep the correct positive spin on it, so thank you. I have subscribed :)

Went on my first forefoot run yesterday, 700meters, my crappy conditioning saved me from going any further, still Doms today but managable, thanks for the great tips!

Great Video and Tips. It took me about 2 years to change from an extreme heel-striker to a decent fore-foot runner. I run Marathon in five-fingers and have never been injured. Take it easy; take your time and enjoy the journey. It is worth it.

Steve, u are the reason i transit into Vibrams, about 3 years back, now Vibram 5 fingers is my favorite shoes. thanks for all the videos.

Did the exact same thing you did! Gotta love the walk of shame! Took 4 days to feel normal again, but I am a huge fan of the minimalist shoes

Hello! I've been running with minimalist shoes for 4 years and I love it. I can no longer run with another type of sneakers. great video and great advices! best regards

Thanks for all of these! I just got into running this year, up to about 24km per week now and your videos have been so helpful. I'm going to get a pair soon

Keep the camera still and lower the music volume during your transitions. Otherwise you made an informative video, thanks.

I love how you started like "you've either bought some or you're on the fence", well I'm here with a pair in my Amazon basket, and thought I'd check out some videos before taking that plunge. Talk about talking to me, good vid mate, will check out more of your stuff!

Yep DOMS. Zero Cloud minimalist running sandals. Day 1 was 2.2 miles on snow covered dirt road. No pain. Day 2 was 2 miles on pavement. Again no pain. Next morning was just 1.2 miles on pavement, then a 4 hour drive. Got out of the car and wow - DOMS. Epic calf pain. So hard to walk until it loosened up a bit. I'll take a couple days off and then get back out there because I think this is the answer to the injury problems I have been having. No sheep in the shed! Thanks Steve.

Just found all your videos! And as a flat footed shin splinter, heel striker I always thought I needed more padding to power through. Got some beautiful hoka one one shoes but still got the pains, your advise still is solid and I gotta stop heel strikes, even in my pillow shoes. Thanks for the advise and looking foreword to more happy runs!

Excellent video. Been a runner my whole life in the traditional casket shoe. Started my minimalist running shoe journey 2 months ago with 0.5-1k. Hurt amazingly good for 5-6 days. Ive also transitioned ALL of my shoes to barefoot from different brands like Feelgrounds, Vivo and Xero. The recovery is quicker when you're wearing minimalist shoes more often. Now I can can run 6k with minimal discomfort. AND my knee and back pain went away. Win win.

Haha here I am finding your video the day after my first barefoot run. No running at all for 5 years and now I managed 7km barefoot without stopping. I couldn't stop! I laugh out loud when I get to the part of your vid about "DOMs" :) That is exactly me .D thanks mate

Just bought a merrell vapor glove 3. Enjoying it very well. Started bare foot running after knee pain. Love what your doing

Great video! The DOMS are real. Re-starting my first week of barefoot running in Bedrock sandals. I have found that 2 miles is my limit, and then I hobble around for 2 days before I can run again. Thanks for the reminder to roll! I need to start incorporating my roller into my daily routine.

Great vid, I wish I was watching this before my first 4km run in minimalist shoes.

My first barefoot run was 3km because I was super excited by the feel of it! Now is day 2 after that run and my calves are incapable of moving normally! I will do a much shorter run tonight, keeping all these tips in mind especially cadence 👍

Day after my first 3 miler in my Vapor Gloves and I wish I had watched this video first! DOMS not too bad but sore heels so probably too much road work and heel strike! I think the thing that prevented too much pain was using minimalist shoes for a year at CrossFit and Parkour. Thanks for a great vid!

Thanks for the series, Steve. I came to using minimalist footwear following your advice - but from the opposite direction to most. Covid lockdown encouraged me to start 10km Barefoot walks along my local beach (sand), through bush and over grass - avoiding tarmac and concrete wherever possible. This was incredibly stimulating - particularly in terms of the high res proprioceptive and tactile information drawn through my soles, toes and ankles. After a few months I started adding a kilometre here and there of running - beginning with the beach then grass. This is the first time I’ve run in 35 years (48 yoa)! Miraculously, Ive somehow learned to dance as a consequence -for the first time in my life. The onset of the Australian summer brought with it what we call bindies - kilometre stretches of what are effectively ground based seeds encased in barbed wire. In desperation I looked online for a solution - only to discover the barefoot running movement - and ultimately VFF. I’m now two months into using VFF and beginning to tackle tarmac. Calf pain is becoming bearable, but I have had to cut out the beach due to ankle pain. Great stuff, Steve. So grateful for the tips, particularly concerning cadence. Faster is far more efficient! Cheers

LOVE your videos! I'm always excited to see a new one pop up but this one was right on target for me today! I'm mid-transition to my vibrams right now and EVERYTHING you said today spoke to what I'm going through!! I was especially grateful to know there was a name for my DOMS!! I had never heard of it before but as soon as you said it I knew that is definitely what I am dealing with and now thanks to your video I can relax and know that it is part of the process! Thank you so much for putting this video out😁

Started running again last week. Haven't ran in 4 years, used to run in running shoes with a heel strike and couldn't really do a 5k or even a 1.5 mile run without just hating my life. Now I'm 60 pounds heavier, running in Vibrams, using a forefoot strike, and I just finished a .75 mile jog yesterday and I'm only barely sore today. I made it to half a mile in my jog before realizing I was that far. Seriously I can't imagine how different my experience with running would have been when I was 4 years younger, 60 pounds lighter, and actually using correct form. It's been exciting so far and videos like yours have helped a lot along the journey of getting back into the sport, and hopefully getting into the sport in a real and meaningful way not just a thing to do when I feel bad about being out of shape. The forefoot strike feels so natural and only took one little practice jog to get used to. I respected the pain, respected the transition speed, been taking it slow, and can't wait to knock out a mile and a half jog in a week or two and see how it feels. Simultaneously losing weight will certainly help too (235 lbs right now, used to run around 170, yikes!)

I'm currently reading Born to Run and have just ordered some Merrell Vapor Glove 4 shoes. Can't wait to get started running the proper way! Thanks for the vid

Excellent video. Just started barefoot/minimal. Enjoying it enormously and this is very helpful. Your enthusiasm is infectious. Wonderful to feel the ground under my feet at long last. Thanks for making this.

I will be receiving my first pair of Vibram v-runs today. Looking forward to my first run in them. As a new runner I’ve been frustrated by all the injuries in my normalrunning shoes. Steve, had the same experience as you almost word for word. Last week in frustration with extreme knee pain, I took off my shoes and ran home in my socks with my running shows in hand. No pain and was just amazed. My neighbors must all think I’m crazy and I’m ok with that:) Thank you a ton for your videos!

Great tips and enjoying your vids, my first run in my vff kso's was a 10k and I was in so much pain for days I wish I'd watched your videos before!, I was going to chuck them after but after a while in some altras I'm back in my kso's and loving them. The sensation through the foot just feeling everything is I think amazing, taking it easy at the start is a must this is easy to say when your full of excitement and just want to go for it!

You are a total joy to watch run! Just watched your top three vibrams and your transitioning to vids. Im just considering switching to vibrams trail or runners. Taken me too long to twig that my natural style is toe led not heel...and seeing your beautiful style is a huge selling point. I want my running to look like yours!! Really really appreciate your excellent videos, thanks so much for being soooo positive!

Solid advice. Looking forward to the updates!

Thank you for the tips.I just got back from a 2mile run which was my first in the vapor gloves. At 320lbs my calves and feet are exhausted. But I noticed that I was paying a lot more attention to my running stride. Im excited to get better and better!

About to go for my first run in barefoots (Merrell Trail Glove 5). Been looking forward to it. Barefoot is so obviously the right thing to do. Have enjoyed your videos.

First pair of minimalist shoes (Vapor glove). Felt good for first half mile so of course I picked up the pace and made it about 10 yards and then walked the walk of shame home.

Great advise, I'm glad I didn't over do it for the first run, felt good and Defiantly got the DOM's.Thank you for the advice!!!

I'm so happy that I found your channel. I tried fivefingers 3 Years ago. Then stopped using them regularly because of achilles pain. I never gave it up completely because I love the feeling running in them. Now I'm very motivated to give them e real second chance. With your information you provide I'm confident this time I'll succeed

So familiar, all 5 of tips. Running on Vibram FiveFingers V-Runs for over a year. And yes it took a lot of time and soar calfs but it's worth it. Great video!

Once I changed tried a barefoot run and transitioned to minimalist, I solved my knee problems and eventually went on to run a marathon.

Spot on video!! I inadvertently started the forefoot strike pattern by using a mini trampoline. Jogging in place will also force someone up on the BOF. You can't do either exercises on your heels. I then started training in regular shoes for eight months with a fore foot strike. I am very poor and can never afford Vibrams so I simply quite wearing shoes. Miles of walking and tons of strength training (all barefoot) has also helped. I'm no marathon runner yet but 10 miles has been my furthest with no DOMS what so ever. I also trail run. I wouldn't recommend pavement to anyone!😂 I'm looking forward to your other videos!

This is a very cool concept which i haven't thought of before. Thanks for the video

I should have watched your video before over enjoying my 1st barefoot fell run... Knocked out 5 miles over the moors.. Now you can call me dom de dum dom dom! I'm not new to barefoot, but am new to barefoot running. Now subscribed and sifting through your videos. Thanks for all the time you put in (I've my own channel and can empathise) and sharing your experience. Cheers 👍

your tips on managing the doms and weight distribution are very useful, I did my first 'run' in V-Run 5-fingers yesterday just under 3km (too far, now I know) I wish I'd watched this vid beforehand, and today my calves are sore sore, time to get rolling, many thanks for the info

I just discovered your channel and I am so excited that I did!! I used to run but have fallen away over the last few years. I figure that since I’m just starting over, it’s a good idea to do it the right way. I’m going to buy some vibram five fingers this week!

Great video! Thank you for the info... just tried one run in my Vibrams... after not running for like 3 years. Anndd boy oh boy I feel it in my calves. I did watch this after so I did a 3 k. Next run I am going to take it a bit slower! :) THANK YOU!

I started running with barefoot shoes a few weeks ago. I started because for tens of years I was struggling with kneepain after running. However since running with barefoot shoes I did not experience kneepain anymore. Good tips in this video especially de 180 cadence per minute tip

Great video as always. Enjoyed watching that.

Your video answered all my questions, thank you so much! Just read Born to Run and started experimenting with all of the wonderful ideas in the book. Just experienced some good calf pain but my patellar tendon pain was at a 0!

More good tips. I started in vibrams a few years ago and if it wasn't for steves video's I woulda given up. Now i happily run fast 190 cadence 7min pace at ease over whatever distance I want. Life just keeps getting better wearing these shoes.

I ran 9.0 miles on the beach without shoes and the next day I was gnarly sore, but my knees, which usually hurt were totally fine. As long as you’re not just starting running, you can certainly run more than 1km on your first time. I ran 31 more miles that week (with shoes on).

Great video and tips! Thank you!

amazing video and great advices! I was in need to hear this. Thank you

Really helpful and interesting. I'm just getting over an issue with my knee caused by running so as soon as I'm ready I'm going to transition into running in barefoot shoes. Some great tips on there thanks

Great content. Received my first pair of barefoot shoes yesterday and can't wait to start this journey

I really like this video, it’s raw, honest and helpful. The more recent ones labour to get to the point of the video. I’ve read Born to Run, wanted to do some about it so landed on this amazing resource. Cheers for doing this.

Got some old open toe flip flop beach shoes with a decent thickness to them and drilled some holes in them, and put some string through the holes, tied them to my ankles, and went running for a 5k distance, and felt the best I've ever felt: like running on clouds. I made my own huaraches basically and it was eye opening.

I love your videos so much!!! Great inspiration and the main reason why I bought me a pair of Vibram V-Trails last months, after constant shin splints and all the other famous heel strike runner issues. But I was surprised to see, that most of my running colleagues are doing fine with conventional running shoes and the notorious heel strike. I think it has a lot to do with bodyweight as well. I also love hitting the Gym a lot so at the moment I am 98kgs at 1,86m whereas a lot of the classic runners are more shaped like anthilopes with e.g. 72kgs at 1,85m, which might allow for pain-free heel strike running with normal running shoes. Still I am happy that I found your channel and the FiveFingers which allows me for painfree of my normal tracks between 5-10km, which is all I am looking for in terms of running :-) Thanks and keep it up! There can never be enough FiveFingers running advice videos from you. Greetings from Germany!!!

Great tips for someone transitioning to minimalist shoes. I know what you're saying is spot on! Thx.

Rather than a metronome at 180 maybe get a compilation of songs into a playlist that are 90 or 180bpm.

Good man! Thanks for all the tips. I'm running in the Merrell Trail Glove 5 and your tips have been invaluable in understanding the transition. Keep it up :-)

Thanks for the great tips! My running training has taken a bit of a backseat the past 12 months but have been cross training in barefoot shoes for about 6 months and I absolutely love it. Have done a couple of shorter runs 1-2km in them and the calf pain is SO REAL. When I get back into longer running (most likely over winter - I prefer to run when it's cold) I will keep these tips in mind. Thanks again!

This is a really helpful video brother I just bought my five fingers based off watching one of your other videos I'm really keen to make the transition with your help 🔥

Thanks for the video. I'm getting ready to transition and appreciate the insight.

Thanks so much for sharing! I love my Vibram’s!!

Thanks for de advice! Going through the first week at moment :)

Thank you very much sir. Barefoot running was brought to my attention a few years ago but it didnt click. I've monitored elite running styles and my own and realised these conventional stability shoes are worsening my injuries instead of helping!

Thank you for the information! high quality stuff right there

At 52 years old, I've just bought my first Vibrams (KSO EVO). What a shock! My forefeet have obviously atrophied, over the years. A slow transition for me, then. Starting off with just a few-hundred metres, every two-or-three days. Maybe just 10% of my running, to begin with, in Vibrams. Listening to my body, carefully, as I increase that 10% up to 100% in maybe 6 to 12 months.

Great tips! Thank you.

Thanks for the tips! Cannot wait to start and your tips will help a lot!

Super helpful. Keep it up!

Just started running minimalist/barefoot. This video helped a lot, thanks!

Been running minimalist for some two years, and I just love it so much! I did get injured pretty badly in my foot from stepping on a stone in the Merrell vapor gloves, but that was my mistake for running a rough trail in shoes that were really made for smoother surfaces. But I'm all better now, and am running every day! My favorite for non-trails are the skinners sock shoes, I really recommend them, they are as minimal as it gets. For trails, I like the Merrell trail gloves 4. I'm a heavy guy (115 kg), but I am completely pain and injury free apart from that unfortunate incident with the stone.

Thanks for this video. Very informative.

I'm just getting started jogging with my dogs. I remember running around barefoot constantly as a child and remember being a forefoot striker. Tried it out just in my regular shoes today, alternating jogging and walking. I found if I focus on pushing off the ball of my foot the rest fell into place and I was coming down midfoot. Hopefully I'm not too sore tomorrow, I'll do those stretches today! It will be spring here soon and I'll be able to try truly barefoot while I save dollars for fancy shoes :)

Thx 4 the tips, i just started running barefoot and these tips really helped me!

Cheers mate! Totally went for a 5k yesterday for the first time in my new barefoot shoes. I noticed my calf’s got really tight about 2k in so I walked very slowly home. Found your video very helpful though, thank you :)

1st pair of minimalist runners /shoes in the post; this video was very helpful 👍

Great video man! Making the transition to minimalist running now!

Inspiring. Thanks for making this video

Switching to minimalist shoes has been the best decision I have ever made. Foot is functional and pain free, pressing power (squats) is stronger, posterior chain has ZERO kinks, and to top it all off a healthy foot is a good looking foot.

Thanks for the video! Just starting to run in minimalist shoes. Cheers

I’m making a comment just cause you asked me to. Barefoot running is fun when you transition correctly DO NOT RUSH FOCUS ON BASICS!

im starting up again after a hip replacement 3 yrs ago. The joint/back pain is practically nonexistent. Very minimal now because I'm starting over, and readjusting. I have an issue with the left calf muscles straining easily. This happened before as well. Slow going right now, but I'm super excited to get thru this. The running felt almost effortless, like I could go forever. I want to feel that again. thanks for these vids. 🤘🏼

The DOMS muscle pain after my first run is more intense than doing a calf raise drop set at the gym. I ran landing toe first, I now know needs to more mid foot and less distance. It felt amazing running in Fivefingers, and for the first time since running, I actually enjoyed running.

Great video Steve. I subscribed to your channel and following you on Strava. Time to fix the bench.

Just bought some V-Alphas, my first pair of minimal shoes in about 10 years. I have pretty bad plantar pain and have been spending way too much money on buying shoes that "treat the symptoms" but coming from a DO background I can't stand that. My pediatrist suggested these as a cure for the problem. I know it's going to hurt but I'm excited. Thanks for the informative content!

I am lucky enough to have found out about minimalist running at 16, great to hear that the calf DOMS is is normal, i thought i was doing it wrong haha

Very inspiring! Describes exactly what I've been struggling with. Tried 180 cadence... Great... And leaning forward....

new balance minimus shoes and trail running are a great combination. Trail running forces me to pay attention to EVERY footstrike and you pretty much have to run slower/shorten your stride which helped me tremendously from overdoing it right away (plus the scenery and air quality is better and trail dirt is softer on your less cushioned feet). I used to hate running. I remembered getting shin splints when training for football in highschool and I kept that fear with me most of my life. Now, after about three months of running almost every weekend in my minimal shoes I LOOK FORWARD to my weekend runs.

Thank you, I tried this transition on my own terms a few years ago and just ended up hurt. Will be easing into it this time

Thank you for your amazing videos. Please keep them coming. I just got my self my first pair of VFF last week, and man are they amazing. Amazingly slow to put on but equally amazingly fast to run in. They are not my first pair of minimalistic shoes, as I have been running on and off in different models from Merrell, but they are by far the funkiest pair of shoes I have ever owned. I can with ease acknowledge all of your advice and your comments about overdoing it and the resulting pain. Should I add one more advice on top of your list, it would be to start walking around barefoot as much as possible, as this will prepare your feet a bit to what is coming their way.

nice video...I start running barefoot since April last year..one thing I learn about it is you need to go slow before you go fast...let the muscle build naturally..before this I can only do slow jog for 2 km..now I can run a half-marathon in barefoot...

So nice to see so many more people going barefoot. My career included many years of taking horses barefoot. aka barefoothorseman. These day at almost 60 I am running an average of 40 miles per week, min 26.2, max 60 in ZTrek/Ztrail, Prios, the one, 3sum, or simply barefoot. No foot issues. If your calves are hurting, you are using them. You really do not need to be using them with a solid barefoot running form. Your arms, hamstrings, and quads should be doing almost all the work.

Great video!

constructive feedback: 1)summarize the 5 points in description for people that want to get the message faster than 12 min video 2)music was a bit distracting. That type of music is better for demonstration videos and not a commentary 3)put the camera on something stationary Just my .02

Thanks for the tips! 👍🏻👊🏻

Thanks a lot for your content mate! Big help

Just got some xero hfs. Only 2 runs in and the transition is going as expected. Serious DOMs but its manageable, just need to pace the transition properly and listen to my body. I already know im going to love it and likely will be barefoot runner for life!

Just bought my first pair to give it a go!

Im fixing to try these methods with sandles, cheers mate from Alabama USA