I just ran 15 miles yesterday, probably my longest run since Long
Beach Marathon, last October. Today, I have similar pain on the top
of my foot. I have experienced it before.

There are two basic causes.

One, is that the foot is out of condition for that long of run at the
speed I ran. This is quite common, as anytime you increase speed
and/or distance, you are doing something your feet, and body are not
used to. More on this below...

Second, is not relaxing enough.

The common mistake beginning barefooter make, which I suspect will
also be an even bigger mistake of folks wearing more flexible shoes,
is to assume that the big limiting factor in running barefoot is the
lack of conditioning of the sole.

There are two big problems with that.

First, is that the sensitivity of the sole, especially when we are
starting out barefoot, helps us LEARN HOW to run. Our soles are our
two most attentive coaches in the world. They give us immediate and
very precise feedback as to how they are interacting with the surface
we are running/walking/standing on.

Second, is related to number one, the faulty assumption, that once
our soles are conditioned, or if we are wearing flexible shoes, then
we can run just as far, just as fast, just as hard, as we did with
shoes. The problem here, besides the fact that we still haven't
learned to run naturally, is that there are hundreds of bones,
tendons, ligaments, and muscles in our feet, that also need to be
conditioned for the increased range of movement they will be
experiencing, and the soles can be toughened up in a fraction of the
time it takes to strengthen the internal tissues of the foot.

The cure, is of course, flexing the foot, I don't think massage is
bad, but I prefer to use the muscles in the foot itself to move the
foot, as we get too dependent on external cures, and not enough on
letting our bodies heal themselves. Also, not using external forces
to flex and twist our feet and toes, helps prevent us from flexing or
twisting too far.

So basically, what I call toe-yoga (or toe-ga, a term coined by
Barefoot Preston), is simply flexing the toes, twisting the foot from
side to side, etc., using the muscles in the foot we are flexing.
http://runningbarefoot.org/?p=675

Secondly, while running, be sure to relax the feet, ankles, knees,
etc., to allow them to move and flex with less tension (tension, in
one form or another, is probably the cause of most pain in our
bodies). Be sure to listen to what you feel, in order to make
appropriate adjustments to the way you are running. The best way to
get feedback, of course, would be to actually run barefoot, at least
occassionally.
http://runningbarefoot.org/?page_id=455

Finally, of course, is rest and relaxation. Our workouts need to be
balanced with adequate rest and relaxation, otherwise the workouts
will simply become a torturous series of beatings, especially, if we
are blocking the sensations on your soles with footwear, so as to
avoid learning how to run the way humans were designed to run.

Have fun,
-barefoot ken bob


--- In RunningBarefoot@yahoogroups.com, "mswagner78" <mswagner78@...>
wrote:
>
> Just joined the board today. I ran a half marathon in 07 with shoes
> and ruined my ITB. I almost gave up on running because it just kept
> hurting, but then I found out about barefooting and thought I would
> give it a try. I started running in 5 fingers (I know, not quite
> barefoot) back in March of 2008 and I'm currently building for my
> first full marathon. I know many of you are true barefooters, but
> since I have felt the sting of rejection from the shod crowd for my
> independently moving toes, I was hoping I could hang out here.
>
> I do have a couple questions,
>
> I have had some pain between my second and third metatarsal on top
of
> my foot about an inch behind my toes. Anyone have any ideas for
> stretches or other conditioning to help with this?
>
> I'm planning to run the ING GA marathon in March, anyone else going?
>