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, we’ve extracted the key steps here so you can test this workout immediately. The full video goes into greater depth if you need more detail.

Key Points:

• Inserting short barefoot running bursts (“strides”) within easy runs builds foot and ankle strength while boosting running efficiency.
• The circuit works best as a post-run session; the strides don’t feel overwhelming because recovery gaps allow your body to recharge.
• Target 4–6 strides during each session, practiced twice or three times weekly, which keeps injury risk low.

Workout Example:

1. Once your easy run is done, locate a flat, open space (field, track, or similar).
2. Stride #1: Run barefoot at hard effort for roughly 20–30 seconds, or cover 50–80 m if distance works better for you.
3. Recovery: Pause, take a few seconds standing, then jog gently barefoot toward the next corner (around 10–15 m).
4. Recover your breath, then repeat for 2–6 total strides.
5. Wind down with an easy jog or walk.

Closing Note: Your feet will thank you—put this barefoot stride circuit into action this week, and don’t hesitate to fine-tune the stride count or recovery spacing in the Pacing app to suit your speed and personal objectives. Enjoy the miles!

References

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