Orthotics to barefoot?

Training Advice/Discussion

9 years ago 06/19/2014 5:07pm EDT

Hi all

I'm a 27yo male. I have a history of sports, but not really running. I'm on the bigger side (6'2 215lbs) and was built more for power than endurance.

I also have a history of post-tib issues and have very low arches. I also over pronate. I have been wearing prescription orthorics now for 1.5yrs...every day.

I would like to run a marathon sometime in the future, and have found a really slow building plan. It starts with 3 weeks of just walking 20min and takes 16 weeks to build to running 30min nonstop. The Program is here:

http://swartlandac.co.za/Oefenprogramme/36-Week%20Beginners.htm

It seems very conservative.

Could I use this to get into minimalist / midfoot running? I'm hoping once I built up to this distance my feet would be considerably stronger and I would no longer have to use orthotics.

When / how should I wean myself off of my everyday use of orthotics? Before I start running? During? Or after? And how gradually?

Thank you!

9 years ago 06/19/2014 5:42pm EDT

re: coolrunnings22

Given that you have a history of posterior tibial tendon problems, and the fact that you are rather large for a runner, running minimal/barefoot is a profoundly bad idea. Posterior tibial tendon dysfunction is one of the worst injuries you can get. It can permanently end your ability to run. If you are healthy now with your orthotics, stick with them.

9 years ago 06/19/2014 6:20pm EDT

re: gfdsfgaedgf

I'd give it a try. If you start off too fast with minimalist running, it can be a problem, but if your program starts of with just walking, that sounds like an excellent way to get started. People are often scared of minimalist running because they try to dive into it to fast. It might be exactly what you need to not get injured. Just make sure to listen to your body (more than the training plan), run lightly, and good luck!

9 years ago 06/19/2014 7:10pm EDT

re: coolrunnings22

You have the right idea taking it slow.

9 years ago 06/19/2014 7:33pm EDT

re: coolrunnings22

You weigh 3 pounds per inch. 2.5 lbs/inch would be an easier running weight (approx 185 lbs). That plus stronger feet will greatly enhance your running success. Go gradually.

9 years ago 06/19/2014 8:04pm EDT

re: coolrunnings22

OP,

I have similar biomechanics to you. Please don't go to barefoot running. I ran in orthotics and thought I no longer needed them. I went minimalist and got some really bad injuries: broken pelvis, snapping hip syndrome (which required surgery to resolve), metatarsal stress fracture, and knee tracking problems. I had no significant history of injuries before going minimalist.

My advice is to continue training in your orthotics and do barefoot strides a couple times a week. Your frame and biomechanics aren't conducive to minimalist training.

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Orthotics to barefoot?

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