RULE OF THREE

Transition from barefoot beginner to minimalist maestro by easing in gradually Vivobarefoot’s running and foot specialist Ben Le Vesconte suggests that, before you start training or running in minimalist shoes, you should simply walk in them for a couple of months first. He stresses that it might take six weeks before you start running, and then another six weeks to build up to a 5k run. “Even if your technique is spot on, you still have to build it up nice and slow,” he adds. 2. MAINTAIN MOVEMENT

At the same time, you should do foot exercises and squats to improve the range of movement in your ankles.

“You can also practise jumping, landing with the forefoot and a heel kiss,” he adds. “As long as you’re listening to your feet, your Achilles and your calves. Be sure to build it up slowly.”

3. BE PATIENT

Extreme adventurer Ross Edgley agrees. He says newcomers to barefoot running should build up the distance and speed slowly and systematically.

“If you’ve been wearing conventional sports shoes for years, it’s likely you have atrophied the tiny muscles in your feet,” he adds. “Therefore, embarking on a barefoot marathon is not only ambitious, it could also be dangerous. So be patient and start small.