Barefoot Strides for Foot Strength

Workout - Barefoot Strides for Foot Strength

• 35min @ 6'00''/km
• 5 lots of:
  • 25s @ 3'45''/km
  • 1min 30s rest
• 5min @ 12'00''/km

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If you haven’t seen StrengthRunning’s How to Run a Barefoot Strides Circuit, the key steps are pulled out here so you can try this workout right away. The full video goes deeper if you want more detail.

Key points

• Short barefoot running bursts (“strides”) added to easy runs build foot and ankle strength and improve running efficiency.
• The circuit works best as a post-run session; the recovery gaps keep the strides manageable.
• Target 4–6 strides per session, two or three times a week. That keeps injury risk low.

Workout example

1. After your easy run, find a flat, open space (field, track, or similar).
2. Stride 1: Run barefoot at hard effort for roughly 20–30 seconds, or 50–80 m if distance works better.
3. Recovery: Pause, stand a few seconds, then jog gently barefoot toward the next corner (about 10–15 m).
4. Catch your breath, then repeat for 2–6 total strides.
5. Wind down with an easy jog or walk.

Closing note: Try this barefoot stride circuit this week and adjust the stride count or recovery spacing in the Pacing app to fit your speed and goals.

References

• How to Run a Barefoot Strides Circuit - YouTube (YouTube Video)