Step 4 Exercises
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Walks

Walking/ Jogging

For  week 6 and 7; walk at a brisk pace in Vibrams FiveFingers / barefoot for a period of 5 minutes, followed by alternating light jogging for 3 minute, walking for 1 minute for a total of 20 minutes. Finish with 5 minutes walking. Do this three times per week.

Walking / jogging may be done on the same day as the strengthening exercises but it does not have to. However, it is suggested that you continue to use the walks as a warm up for the stretching routine.



** Medical Disclaimer **

Always consult your physician before beginning any exercise program. This training programme is intended as a guide to the transition from shod running to barefoot running. For a comprehensive, individualised programme please contact DCU Sport High Performance Centre. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. Mild soreness after exercise may be experienced after beginning any new exercise regime. Contact your physician or physio/ athletic therapist if the soreness does not improve after 2-3 days.

Transition

Barefoot

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