How to Run a Barefoot Strides Circuit - StrengthRunning

Aug 13, 2025

Intro: This is a quick summary of How to Run a Barefoot Strides Circuit from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Add a short burst of barefoot running (a “stride”) between easy jogs to strengthen feet, ankles, and improve running efficiency.
Do the circuit after an easy run; the fast strides feel easy because you give yourself extra recovery time between them.
Aim for 4‑6 strides per session, performed 2‑3 times per week, keeping injury risk low.

Workout Example:

After your easy run, find a flat, open area (e.g., a field or track).
Stride #1: Run barefoot hard for about 20‑30 seconds (or 50‑80 m if you prefer distance).
Recovery: Stop, stand for a few seconds, then jog slowly barefoot to the next corner (≈10‑15 m).
Catch your breath, then repeat for 2‑6 total strides.
Finish with a light jog or walk to cool down.

Closing Note: Give your feet the boost they need—try this barefoot stride circuit this week and feel free to adjust the number of strides or recovery distance in the Pacing app to match your own pace and goals. Happy running!