Should a new runner start out barefoot? (to avoid having to transition later)

[JeanJeanie]

Hi everyone,

I have a question that I hope someone out there in the barefoot running community can help me with.

I am quite overweight, and really want to change that.

Since January 1st this year (yeah, new year's resolution and all that) I have quit eating or drinking sugar, and started exercising every day.  I walk (in conventional shoes with a big ol' thick sole) for up to an hour each day on my treadmill, and do some upper body strength training on a Total Gym.  I walk because I'm pretty unfit, and for me, my heart rate is up and I sweat, so I figure it's good cardio.  And everyone says if you want to burn fat, you've gotta do cardio.

First week, lost 5 kgs (I think it's 11 pounds - sorry, I'm used to metric, being in Australia) and was feeling fantastic, thinking yeah, I'll lose that next 25kgs in no time.  The next week, no weight loss.  The week after that, no weight loss.  And so on, and so on.  Still stuck at that same weight five weeks later.  But I'm still walking every day, and I haven't touched any sugar - which I'm proud of, but still, the lack of results are really getting me down.  There's been no drop in my dress size either.  It's like I'm just maintaining this weight, with this level of effort.

My husband told me that just walking is not going to do it.  That I have to run to see some results.  I know he's right, even though running kinda scares me.

I'm worried about injuring myself.  When you're heavy, you hit the ground with that much more force and your joints are much more at risk.  The last thing I want to do is hurt myself, and then not even be able to walk while I'm recovering.

So, I started looking for information about the best way to run to avoid injury, and that led me down the rabbit hole to a place I had never heard of...  barefoot running, mexican superhuman runners, weird frog-like shoes, some guy named Christopher McDougall...

This was just last week.  In the last seven days, I've bought and read half of "Born to Run", and watched literally hours of youtube videos showing people barefoot running, and I'm almost convinced that this is the way to go...  I actually want to try running - which is a really big change of heart for me, seriously.

Which brings me to my question - at last! 

Should a new runner start out barefoot as she learns to run?  ie: To avoid this 'transition' thing that people have to do, to get used to having no shoes on again.

And if so, do the same rules for learning to run apply?  I've heard that walking for a minute, then running (in my case it would probably be more like jogging!) for 30 seconds, then back to walking for a minute and repeating that for about 20 minutes each day, is a good way to start.  And to build from there.

I would be so very grateful for any replies, advice, etc... especially from anyone who has successfully lost weight by running, if possible.

Cheers, Jean.

[JeanJeanie]

You know, I got through writing that massive post, and then I sat back and I said to myself - bloody hell, stop being so afraid, just go and do it! 

So I did!

I took off my shoes, and got on my treadmill in my socks.  And I chose a program that goes slow for the first two mins, then fast for two mins, then slow for two mins, and so on.  I managed to do 15 minutes, non stop.  I was actually running.  I think I was mostly landing on my forefoot, lightly touching my heel to the running belt and springing off my toes.  Breathing really hard and massive sweat - so much that a drop fell in my eye, haha.. but yeah.  I did it.

And I feel fantastic!  This must be what endorphins feel like!!   

I think I want to buy a pair of VFF's now - cause by the end my socks started to come off, haha..

[Recaine]

http://www.runnersworld.com/community/forums/runner-communities/barefoot-running/new-barefoot-minimalist-runners-start-here

Here's a link to the barefoot runners forums on runnersworld.com.  I think this sticky is a very good place to start.  It sounds like you are making nice strides to improve your quality of life, keep up the good work!  Most of all have fun doing it.

Edit:  Just realized I didn't answer the question, I believe it would be best to start barefoot.  Your feet will give you great feedback if you are using poor form and will help you from overdoing it.

[RayKay]

Whether you go totally barefoot or minimalist, the important thing is to listen to your body and ease into it. Enjoy!

In respect to the weight loss thing, while cardio is important to kick start weight loss, and is good for heart health, and fun (I run everyday) you are going to likely hit plateaus at some point. So change ups are required! It is good you are adding weight training to your regime. Muscle burns more calories, even while at rest, than fat. Weight is also significantly about your diet. Not just cutting sugar, but also eating enough and enough of the right foods.
 
The idea should so be slow and steady. Much of that first weeks loss was likely water weight, hence the rapid loss, but for loss you maintain, 2-3 lbs a week of actual weight loss is more realistic. Good luck and have fun!

[valyn85]

There is a guide on here to transition to minimalist/barefoot running.  It starts the first week with 5 min walking 1 min jogging for 30 min.  Then you slowly increase your jogging time and decrease your walking time.  Also, you could look into crossfit, and the paleo diet.  Slow carb diets are also good.  I like to have a healthy mix of paleo and slow carb. (beans are cheap and I can't stop eating them)

[Horse Rider]

Make sure you watch the amount of food as well as other refined stuff besides sugar. Then as RayKay said make sure to include strength training. If you don't dig weights (I don't) go for Jillian Michaels DVD's, they'll intensely tone you up without bulking and build extreme cardio capacity. Of course no reason to wear any shoes for that. And yes start running barefoot, start with very short runs and increase slowly. Stretch your calves after, warm them up before (standing on your toes than back down repeatedly and ankle rotations). Good luck!

[JeanJeanie]

Wow, thanks so much for the great replies, guys!  Lots of good advice and I will be certain to implement these tips - I've just started writing up some notes so I can remember everything after I log off.

Well I've done some more of those runs/walks on my treadmill, and once or twice they've been truly enjoyable, and other times it's been bloody hard work.  My legs, feet and especially my ankles SCREAM in protest at me after I'm done, and the soreness lasts a number of hours afterwards.  Hot baths with epsom salt help.  I think I just need to be patient with myself and build up slowly.  It's funny because I thought I wouldn't be "fit" enough to run, ie: would huff and puff and run out of steam - but it's not that at all - the pain in my legs and feet is the thing that stops me (if it stops me) long before I've actually run out of breath.

Am eagerly awaiting the arrival of a pair of VFF's that I bought online - I think they will help me feel more stable on the treadmill.  At the moment I just use socks, but they do slip around a little and aren't ideal.  Totally bare feet, however, is not nice at all - tried it once and got several little blisters.  It might be the heat friction of the running belt.

Went for a long walk with hubby along a beach in our area, and I broke into a jog for a few minutes and it felt fantastic.  Wish I lived closer to the coast so I could do that every day!  Bare feet on wet sand is lovely.

Thanks again to everyone who replied with answers and good advice.  I'm so very grateful