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Believe it or not, we used to run barefoot all the time. Granted this was thousands of years ago but it’s interesting, to say the least. We have come a long way from barefoot running in recent years and better running shoe technology is being created every day. However, many runners are still choosing to run completely in bare feet, or as close to it as they possibly can. With this being the case, we need to ask ourselves what is barefoot running and is it worth it?
Barefoot running is the act of running without running shoes. Many runners also consider barefoot running to mean running in what is known as minimalist running shoes. The concept behind barefoot running is to make running as natural as possible as the foot strikes the ground first, followed by the heel.
Whether or not barefoot running is good or bad for us is a largely debated question. To figure this out we need to get a deeper understanding of what exactly barefoot running is as well as the advantages and disadvantages that it has for runners.
What Are The Pros Of Barefoot Running?
Despite all the controversy, barefoot running shoes do come with some largely undisputed advantages.
- Stronger Feet- Without running shoes doing most of the heavy lifting, barefoot running pushes you to use muscles in your feet that you wouldn’t otherwise. This could potentially mean an increase in your overall performance.
- Less Chance Of Injuries- There is some talk that barefoot running encourages runners to hit the floor with their toes down first. The result of this is a spreading out of shock absorption and less pressure being put on the back of the legs. Theoretically, this would mean less chance of injury. However, running without fully protected feet poses some risks also.
- Better Positioning- Without running shoes constricting the movement of your feet, it’s a lot easier to spread your toes as wide as you need to feel comfortable and feel grounded. If you’re someone who often feels as if their heels are restricted when running then perhaps the lack of support you get from a running shoe could help in this way also.
What Are The Cons Of Barefoot Running?
Although barefoot running comes with some surprising and unique benefits, there are also some downsides worth taking note of.
- No Protection- One of the main reasons we wear shoes is to protect our feet from the elements. Snow, wind and rain can all be uncomfortable on bare feet. Not to mention sharp or dangerous objects that you could step on. If you’re running anywhere in bare feet, it’s probably worth checking the ground first.
- Weak Feet- Although evidence suggests that running in minimalist shoes or completely barefoot can help reduce our overall chance of getting injuries over time, it’s still likely that it will take a while for our feet to get used to being treated in this way. As we have spent most of our lives wearing shoes our feet aren’t equipped to deal with harsh environments, it’s likely that you will get some particularly bad injuries when you first start out.
- Overworked Muscles- Whilst it’s a good thing that running barefoot can strengthen the feet, a downside to this is that to start with, the muscles will become seriously overworked. Again, this comes down to the fact that we are treating the body in a way that it hasn’t experienced before.
Hey, if you’re interested in learning more about the Pros and Cons of running barefoot, then check out the video below.
What Are Barefoot Running Shoes?
When runners speak of barefoot running they also touch on barefoot running shoes. I know what you’re thinking. How can there possibly be such a thing as barefoot shoes?
Barefoot running shoes, otherwise known as minimalist running shoes are shoes that are designed to mimic a person’s foot as much as possible whilst still offering a small amount of protection. Typically, barefoot running shoes will come with less material, be slightly closer to the ground and contain little to no cushioning.
Barefoot running shoes come in many different sizes and shapes. For example, Barefoot Junkie offers a wide range of five finger shoes like this one. These shoes are designed to mimic your feet as closely as possible by taking shape around the toes of your feet. Furthermore, many minimalist shoes may not look that different from running shoes at all. For example, these WHITIN Men’s Minimalist Trail Running (affiliate link) shoes look pretty much the same as your average pair of trail running shoes but they come with substantially less material.
Can Barefoot Running Shoes Hurt?
We’ve already established that barefoot running can be painful, but can barefoot running shoes offer any remedy to this?
Whilst barefoot running shoes may offer your feet slightly more protection than you would have if you were running without any shoes at all, it’s important to remember that your feet will still need to work very hard to support your body without the recourses that it usually has.
Don’t get me wrong, one of the biggest benefits of wearing barefoot running shoes is that they offer your feet protection from the elements. So there’s less chance of injuries such as cuts and bruises. However, there’s equally going to be just as many problems with strengthening areas like the small muscles in your feet and your Achilles tendons at first.
Furthermore, let us not forget that regular running shoes can also cause a number of injuries to the feet. Because running shoes can change the way that we naturally run, we are often more prone to bad mechanics like landing on the ankle and not using our feet in the way that we should. Both regular running shoes and barefoot running shoes can cause problems. So maybe listening to your body as well as mixing things up from time to time is the best way to go.
How Do You Adapt To Barefoot Running?
Adapting to barefoot running can take time. In addition to running, it’s unlikely you’ve been outside for long periods without wearing the appropriate footwear, so your feet are going to need plenty of time to get used to the new kinds of challenges that barefoot running comes with.
The following points should give you some kind of idea of the things you can do to better adapt to barefoot running:
- Stretch – You’re going to be working a lot of areas around your feet substantially harder than you have before. With this being the case, it’s more important than ever to stretch around the calf muscles and feet as much as you can.
- Ease Yourself In- Whether or not you plan on running completely barefoot, it can get pretty uncomfortable. When you first start barefoot running, try walking first, jogging short distances, or maybe even simply standing on the ground, to begin with, so that your feet can build up some tolerance as well as the necessary toughness they need for you to survive running barefoot.
- Prepare For Injuries- If you’re able to successfully run a complete distance barefoot the first time without picking up any injuries I’d be very impressed. To prepare for likely cuts, scrapes and pulled muscles, consider bringing with you a first aid kit like this one (affiliate link). Hey, if you’d like to view other gear that is essential to carry when running, check out this article I wrote.
Should I Switch to Barefoot Running?
Making the switch to barefoot running can be a big decision if you’re an avid runner. As there are many pros and cons, it may often come down to your personal preference.
If you’re someone who has become injured repeatedly in the past from wearing regular running shoes then it might be a good idea to try making the switch. However, there’s likely to be a pretty good chance that you’ll get injured from barefoot running too. If you’re trying to strengthen up the muscles in your feet and do away with the support that regular running shoes give you, then minimalist running shoes are a pretty good way to go.
If you’re stuck on deciding whether or not to make a complete switch to barefoot running, then the best cause of action may be to simply incorporate the practice into your regular running routine without making the switch completely.
How Long Does It Take To Get used To Running Barefoot?
If you’ve made the decision to take up barefoot running and you’re now taking the necessary steps to build up to becoming a full-time barefoot runner, you’re likely wondering how long this could take.
According to the guys at Adidas, it should take several months of building up your tolerance to running barefoot before you can attempt to run with minimal equipment full time. Attempting to do this in a shorter time frame is likely to leave you injured and unable to continue with your progression.
A good rule of thumb is to spend no more than 10% of your daily running time doing barefoot running at first. From here, you can gradually build on this by going a few extra minutes each day until you feel completely competent.
Where Should I Start Running Barefoot?
To ease the strain on your feet, some places are better to consider running barefoot above others.
It’s better to run on a hard surface as a pose to a soft surface when you first begin barefoot running because your ankles are unlikely to have the strength they need to support you.
The best course of action when seeking a suitable surface for barefoot running would be to find one that is hard without causing any pain to your feet. For example, whilst gravel is likely to challenge the toughness of the soles of your feet, a smooth tarmac surface is likely to bring you the correct level of hardness without harming your skin.
Can You Run Barefoot In Socks?
Believe it or not, many runners consider running in socks as a nice middle ground between wearing minimalist running shoes and going completely barefoot.
Running only in socks can be beneficial because it prevents you from coming into skin-on-skin contact with anything on the ground that you’d prefer to stay away from. This can be especially beneficial if you’re running in urban areas that could have nasty things like cigarettes or gum lying around. It’s important to remember that whilst running socks can protect you from coming into direct contact with unwanted obstacles, they’re unlikely to be much help protecting you from anything sharp.
If you’re looking for a worthwhile pair of socks to go barefoot running in, I’d recommend picking something like these minimalist socks (affiliate link) from the guys at Fun Toes. Made with minimalist running in mind, they are designed to fit snugly around each of your toes and can also make a great accessory to minimalist running shoes.
Can You Run Barefoot On A Treadmill?
When getting into barefoot running, many people may wonder whether it’s a good idea to use a treadmill as part of their routine.
Running on a treadmill may be good for barefoot running because treadmills consist of a hard surface and you are unlikely to come into contact with anything unwanted. However, it’s worth bearing in mind that treadmills, unlike normal running, can cause a lot of friction and there are certain injuries associated with this kind of running in general.
Typically I would always advise running on a treadmill in the appropriate shoes because if there worst should happen and you fell over then at least your shoes would offer some level of protection for your feet. Hey, if you’re interested in learning more about the kinds of shoes that you should wear on a treadmill I wrote an entire article about it which you can find here.
Do Professional Runners Run Barefoot?
Although barefoot running has become more and more popular in recent years, there appears to be a lack of professional runners who are taking the time to run barefoot.
Generally speaking, the majority of professional runners are looking to use the best equipment on the market to improve their performance. Although there are some benefits associated with barefoot running, it’s unlikely that professional runners would be willing to give up the advantages associated with high-quality running shoes.
Can You Run Long Distance Barefoot?
Believe it or not, there are those who have succeeded in running a marathon in barefoot running shoes. So yes, it can be done. However, the risks that come with running long distances probably outweigh the benefits. Besides the novelty of being able to say that you ran a marathon without any shoes, there isn’t a huge benefit in running long distance barefoot.
Will Barefoot Running Make You Faster?
As barefoot running can improve your overall strength and technique, it’s quite likely that your overall speed may benefit also. If you’re someone looking to increase the speed within your workouts, then incorporating some barefoot running in your routine may be a pretty good idea.
Will Barefoot Running Change The shape Of My Feet?
With all the changes that can occur to your feet with barefoot running, the overall shape of them could be something to consider.
Running barefoot could change the shape of your feet a small amount as the muscles begin to get stronger and bigger. The difference in size is unlikely to impact anything that you wear around your feet. It’s also worth remembering that your feet will temporarily take a different shape as you begin running because they now have the opportunity to spread out and use as much space as they can cover.
