As a follow-up to my previous blog, please note the following drills that can be added to your training repertoire for barefoot running (set up markers about 3 metres apart in 4 rows with 4 markers per row):
1. bounding on 1 leg, weave forward around each marker, 1 row at a time
2. bound back on the other leg
Repeat x 3 the above circuit
3. 1-legged hop & switch forward, weaving around the markers from 1 row to the next top to bottom. Return to start in same format
4. low squat forward run with quick foot turnover, weaving through markers & back (must stay as low as possible to maximize result)
Do the above circuit x 3 sets with 1 minute rest between sets & no rest between drills. You will notice that your feet, Achilles, calves etc. will get stronger & will respond more naturally to your normal running style. Being barefoot as often as possible will dramatically increase your foot sole toughness which will translate into ZERO running injuries.