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: Distilled guide to “Do Running Shoes STILL Need Heels?” from The Running Channel—definitely worth watching. Here’s what matters for getting started with the workout today. Check out the complete video for the full story.

Key Points:

• Removing the heel lowers impact while encouraging your body to land on the mid-foot or forefoot—changes that typically reduce injury risk.
• The FBR method rolls out a gradual “Phase 1 – Familiarisation” process to help your body adapt to the shoe.
• Early workouts center on technique, foot placement, and strengthening your calves and foot stabilizers.

Workout Example (Phase 1 – Familiarisation):

1. Warm‑up: 3 minutes of easy walking in the heelless shoes.
2. For 10 minutes, cycle through:
   • 1 minute jogging at a light pace (focus on landing mid-foot or on your forefoot).
   • 1 minute walking to reestablish your form.
3. Total session runs about 13 minutes. Pick a jog speed that feels right, then build from there.

Practical Tips:

• Maintain a quick cadence—shoot for 170–180 steps per minute—and keep your stride short to land on the balls of your feet.
• Use the walking breaks to double-check that you’re not heel-striking.
• Each week, push the jog intervals out by 30 seconds as your feet get stronger.

Closing Note: Run through the Phase 1 session and see how the heelless shoe changes your stride pattern. You can modify paces and timing in the Pacing app to match your current fitness. Have fun testing it and keep running strong!

References

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