anyone here use a Nike free+ 3 or similar shoe? 2 questions

[QueBert]

I went looking for a pair of cross trainers tonight and ended up getting the new Free 3's. I know this is a running shoe, and doesn't have a whole cushioning. The guy at the store said he would recommend them for something like crossfit, just that I would more than likely feel some pain while my feet adjusted to them. But if I eased into them with my plyo workouts in the end my foot would be stronger. I know this is the case for running in them. But Plyo's more taxing on the leg. I'm wondering if I should have went with something that has more padding like the Free Xilla TR? The dude also said the fact the shoe's so low to the ground and flat that in the end my feet would benefit from plyo box jumps and the shoe would work extremely well for when I start doing my squats.

2nd question, since these shoe's are much more minimalist than my Lunarglide 3's, how should I pace wearing them so I can avoid as much as the potential foot problems as I can. Googling these type of shoes I'm reading some people saying start by jogging a block or 2, and go really slow from there. And don't use them for more than about half of your runs. Other people were saying 2 weeks your feet should be accustom to them, and once your feet have built up strength you should be able to wear them for all your jogs.

 

[silverpig]

Use common sense. If it hurts, stop.

I went a mile in my vibrams on the treadmill on my first run with them and I walked all funny for 3 days. Three runs later and I was running 3 miles on the road in them just fine.

 

[neocpp]

I don't actually know the general advice, but from my experience running once or twice a week barefoot didn't cause any problems (the Free's should be similar). Over the course of 6-8 weeks I gradually increased first the distance (from ~1.5-2 miles to about 3-4 miles per run), then I started increasing the number of days per week. Eventually I could do most of my runs without shoes, even the 12+ milers, but I got a lot of calluses and I couldn't maintain the same volume I was used to, so I dropped it back down to once or twice a week at 3-4 miles.

That seemed to be the optimum progression for me, but I already had reasonable form and I'm very light, so maybe I'm not as injury-prone as most people. If you go too hard when you first wear them, you'll know it the next day. Just take it easy and focus on your form at first and you should be fine.