Unless you've been walking in really flat shoes recently, respect the minimal times suggested to walk and run in the beginning.
If you have injuries and are turning to barefoot running, realise there is a big adjustment in the healthy areas too.
The adaptation of the feet, surrounding and supporting areas is going to take a lot of weeks. Be patient.
Enjoy the new feeling of switching to barefoot. Although it takes time to adjust, each outing is exciting and stimulating, with lots of feedback.
Strange pains, strains and sensations will be present for a few months while you develop your new muscle, ligament and tendon strength for barefoot activity.
Give the pads a few days off after a run on hard rough surfaces. The pads need that time to regenerate and strengthen.
Don't be shy about being minimal about running. By using the run walk run method explained in great detail in the book 'running until your 100' http://bit.ly/dclliL, you can run injury free.
If you can find short cut grass to run on first for a few weeks I would start there first. However, watch out carefully for hidden stones and things.
Proper Barefoot running is more likely to be taken up by those who are prone to extremism. Extremist people are determined to overcome setbacks, problems and niggles to achieve their goals.
Its easier for people who've got long term injuries they can't shake off or correct.
Its also easier for people who've had to give up running or are just starting out. There is no frustration of losing hard-earned miles in running shoes.
Its easier to accept if you've done your research and understand the history of our ancestors and the evolution of the foot mechanics.
Gently try out the rougher surfaces. Switch from grass to harder surfaces and then back again. Don't wait until there's pain. Stick to a minute and then off.
Build up really slowly. Start by walking on grass for 3 minutes; Run for 30 seconds, walk for a minute, repeat for 3 to 5 times.
If you can switch totally to flip flops or totally flat sandals. This will help strengthen all areas in the lower legs and feet.
Running barefoot uses different muscles to walking barefoot. There are mutual muscles used as well, especially in the calf and achilles tendon.
Even if you feel you can run for a length of time on tarmac resist the temptation to overdo it. The pads suddenly give out. Do the minimal breaking in and then rest for a few days.
