How to change from regular running shoes to minimalist shoes such as Five Fingers...
Running Minimalist or Barefoot Transition Program for Weaker Feet 
(pdf download)
(i.e. Wear orthotics or Motion Control Shoes on a regular basis)
This program is built for runners & walkers who have weaker feet to transition to barefoot, minimal (i.e. Fivefingers), or Zero Drop (no elevated heel) footwear. Candidates are people who rarely go barefoot, those that don’t use their feet much, older people who don’t exercise often, those who wear motion control or maximum support running shoes regularly, and those wear custom orthotics or very supportive insoles in their shoes. I suggest doing the following program as part of your warm up or cool down before or after a workout. Simply begin or wrap up your workout with a few minutes in your minimalist footwear.
Week 1: Start off by going barefoot or wearing your minimalist shoes on a five minute run or walk. The following day, evaluate your level of comfort*. If you can’t tell you did it the day before, then double your time (ten minutes) and evaluate your level of comfort the next day. Continue adding five minutes a day going minimalist or barefoot until you find an amount of time or distance that makes you a little bit sore. This is your base line and foundation to build from. Once you find your baseline, simply add 2 or 3 minutes every other day, taking a recovery day in between. The whole idea is to slowly add more minutes to your minimalist routine while taking them away from the time you are working out in regular shoes. Within a few weeks, you’ll be walking or running miles and well on your way avoiding injuries and strengthening your feet!
*The key to being successful in phasing in a minimalist routine is to evaluate your level of comfort and to find a base line to build from. If you get to the point during your workout where you feel uncomfortable, you have probably gone too long and will most likely be a little sore the next day. This is the premise for the whole program.
