Barefoot running can be great for a lot of runners but you should always listen to your body and take it slow. You can’t go from decades of wearing cushioned shoes to running barefoot and expect your feet, ankles and lower legs to adjust quickly.
Normally, when you run with shoes, you tend to overstride and heavily heel strike. Barefoot running encourages midfoot and forefoot landing, which helps to strengthen the intrinsic muscles, tendons & ligaments within the foot.
1. Lower Risk of Injuries
Barefoot running has gained popularity in recent years with proposed benefits including a decreased injury rate. Advocates claim that this is the natural way to run and that modern running shoes interfere with our feet. However, there are still few studies that prove or refute these claims.
There is limited evidence that barefoot running leads to lower rates of injuries such as plantar fasciitis and shin splints. It is also believed that barefoot running can help to strengthen and develop the smaller muscles in the foot which may improve balance and proprioception. This may also lead to less stress on the joints in the knees and hips.
However, there is an increased risk of injury in runners that transition to barefoot running abruptly. This is because an abrupt change in footwear may alter biomechanics of the body with a shift of loading from the heel to the mid-foot or fore foot landing. This can cause a higher load on the ankles, shins and Achilles tendon and increase the risk of injury.
When transitioning to barefoot running it is recommended that you build up the amount of shoeless miles gradually on soft surfaces. This allows the muscles and tendons in your feet to adapt to the new loads they will be under. It is also advisable to start off with a light jog and then progress into short distances to allow your feet and legs to get used to the reduced support. If you find that your body is adjusting well to this style of running, then you can progress to longer distances and more frequent barefoot runs. If you have any concerns about reducing the amount of shoes under your feet or how to safely train in this way then speak to one of our Summit Orthopedic experts.
2. Increased Flexibility
Barefoot running causes a shift from heel strike to mid- or forefoot landing, which decreases foot impact and reduces loading of the knees, hips, shins, feet and Achilles. The increased flex in the foot and ankle due to running barefoot can also help strengthen the muscles in the foot and ankle, helping you maintain a better stride and avoid injury.
Barefoot runners tend to increase their foot turnover and cadence, or the number of steps per minute they take. This helps you to run faster and improves your balance and coordination. In addition, barefoot running and minimal shoes increase proprioception, or the ability to sense the terrain and movement of the body’s joints and muscles.
While the benefits of barefoot running are many, you should be aware that it will require an adjustment period and is not appropriate for everyone. If you have weak ankles or an arch issue such as flat feet, a transition to barefoot running may result in injuries. You can ease into a barefoot running routine by slowly increasing the length of your barefoot runs and by alternating with shod running.
The big toe is more than just for balance, it plays a pivotal role in controlling pronation and powering the toe-off of your stride. Many traditional running shoes have tight toe boxes that limit this function. Running barefoot allows your toes to spread and engage properly, which may also help you achieve a more natural and efficient stride. If you aren’t ready to make the switch to barefoot running, you can get some of the same benefits by switching to a shoe with a wider toe box. You can also incorporate barefoot or minimalist training into your workouts by doing short barefoot jogs before your main runs or tack on a few minutes of barefoot running at the end of your workouts.
3. Better Posture
In general, running without shoes forces runners to land on their forefoot or mid-foot, rather than their heel. This is better for most runners because it reduces the impact on their knees, hips and ankles. It also helps them to maintain a proper running cadence, which is important for avoiding injury.
Barefoot running also forces runners to run more upright, which is another benefit for most runners. Often, the evangelists of any given training trend (barefoot running, HIIT, etc) are the group that pushes the trend hardest. But it’s important to remember that everything is best in moderation, and barefoot running should be no exception.
When you run barefoot, try to do it on softer surfaces like grass or hard-packed trails. Running on tarmac or concrete can increase the stress on your body. In addition, it’s a good idea to limit the number of miles you do barefoot at first. Barefoot running can put a lot of different stresses on your body, so it’s important to ease into it slowly to avoid injuries.
4. Increased Strength
The muscles in your feet and lower legs get stronger with barefoot running, and the sense of connecting to the ground is also good for posture. This makes for a more natural running form, which could reduce injuries — especially knee pain and shin splints. The lack of cushioning also helps you focus on the terrain, which may increase your speed.
Barefoot running requires the foot and leg muscles to work harder, which can burn more calories, too. However, it’s important to do barefoot runs sparingly. Too much of it can be hard on the joints and lead to injury, so it should be a small part of your training regimen.
Some studies suggest that barefoot running improves running economy, which means you need less oxygen to run the same pace. However, other research warns that the benefits of barefoot running may be overstated, due to limited data and potential bias.
Running without shoes also increases the risk of stepping on sharp objects, like nails, glass or prickly weeds, which can puncture your soles and cause injuries. Running barefoot on uneven surfaces also increases the risk of falls and knee injury.
Some runners are fans of barefoot running as a philosophy that underpins their whole running approach. They treat it like a religion, and use nonsensical pseudo-scientific mumbo jumbo to justify their beliefs. It’s a shame that so many people misunderstand and misuse this training tool, which can be used productively in moderation as an alternative to traditional shoes, but shouldn’t be relied upon for all your running. Using it as a substitute for long runs or track workouts can be counterproductive and put you at risk of injury.
5. Sense of Grounding
Running barefoot can help you develop a connection with the Earth. You can feel your feet hitting the ground, absorbing the impact of each stride and sending sensory signals to the brain about each step. Many people find this sensation to be calming and restorative for the body. When combined with breathing exercises, somatic awareness and mindfulness, barefoot running can be a healing practice for the whole person.
Those who choose to run barefoot typically wear minimalist shoes with low heel-to-toe drop (the difference in height between the heel and forefoot) and minimal stack height. This type of shoe is different than traditional running shoes which have more cushioning and often have a 12-15 mm drop or higher. Minimalist shoes are often made of lightweight materials and allow the foot to feel its natural shape on the ground.
While many barefoot advocates are happy to tell you that the transition from conventional running shoes to barefoot is a quick and easy one, the reality is that most runners must build up their barefoot mileage slowly. This is because the sudden removal of support can cause calf tightness or stress fractures in the front of the foot. It is best to work up to a barefoot running regimen with the help of a physical therapist and to gradually decrease your shod running miles in exchange for barefoot outings.
The evangelists of any given new trend tend to be the most loud and the most insistent — and, unfortunately, they are also usually the least educated about what they’re advocating. The skeptics, on the other hand, are often the most rational and best informed about the pros and cons of a particular movement.