FBR Phase 1: Intro to Heelless Running

Workout - FBR Phase 1: Intro to Heelless Running

• 3min @ 11'00''/km
• 5 lots of:
  • 1min @ 7'00''/km
  • 1min @ 11'00''/km
• 3min @ 11'00''/km

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Intro: Quick guide to “Do Running Shoes STILL Need Heels?” from The Running Channel. Here’s what matters to get started with the workout. Watch the full video for the rest.

Key points:

• Removing the heel lowers impact and encourages mid-foot or forefoot landing, which typically reduces injury risk.
• The FBR method uses a gradual “Phase 1 - Familiarisation” process to let your body adapt.
• Early workouts focus on technique, foot placement, and calf and foot stabilizer strength.

Workout example (Phase 1, familiarisation):

1. Warm-up: 3 min of easy walking in the heelless shoes.
2. For 10 min, cycle through:
   • 1 min jogging at a light pace, landing mid-foot or forefoot.
   • 1 min walking to check your form.
3. Total around 13 min. Pick a jog speed that feels right and build from there.

Practical tips:

• Quick cadence, 170 to 180 steps per minute, with a short stride to land on the balls of your feet.
• Use the walking breaks to check you’re not heel-striking.
• Each week, push the jog intervals out by 30 seconds as your feet get stronger.

Closing note: Run the Phase 1 session and see how the heelless shoe changes your stride. Adjust paces and timing in the Pacing app.

References

• Do Running Shoes STILL Need Heels? - YouTube (YouTube Video)