Everything You Need to Know to Become a Barefoot Runner

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Barefoot running is still fighting to catch on in the mainstream fitness world, but even doctors and scientists believe that running barefoot is safer and minimizes the risk of injury. As a massage therapy specialist or student, you’re probably always on the hunt for new ways to make your life and your patients’ lives healthier and safer, and introducing barefoot running into your exercise routine could be a way to promote health in a clever, natural way. Here’s everything you need to know about starting out and becoming a barefoot runner.

Why Run Barefoot

  • Running shoes may cause more injuries: Barefoot runners argue that running shoes get in the way of your body’s natural mechanics and cause you to feel more impact when you hit the road. This impact increases the risk of injury in your knees, legs, tendons and shins. If you do wear shoes, you should pick flats: shoes that offer minimal support for your arch and in terms of cushioning.
  • We run better barefoot: An NPR story found that humans are actually supposed to run barefoot: that’s how our bodies were designed. With a little practice weaning ourselves off of shoes, we should run better barefoot, too.
  • You can store more energy: Because barefoot runners land farther forward, on the balls of their feet, the body is better able to store energy. It’s a more efficient way to run, and you can get more mileage out of each run.
  • The feeling: Barefoot runners explain that they just love the feeling of their feet on the pavement (or sand, or trail, etc). It’s a natural, back-to-basics experience that makes them feel more connected to the earth and their exercise.

Health and Safety

  • Start slowly: If you’re new to barefoot running, don’t try to keep up with your normal mileage or pace. Barefootrunner.com explains that it takes most rookies about 3-4 weeks to get up to 80% of their normal mileage.
  • Start on soft surfaces: Your feet and eye-foot coordination aren’t going to be prepared to navigate the pavement, glass shards or pebbles right away, so practice on sand or grass first.
  • You’re not going to catch a disease and die: As Barefoot Rick points out, bacteria and gross organisms actually grow better in shoes, where sweat and humidity are trapped. Naked feet are not good places to harbor bacteria, so you’re not spreading diseases.
  • Injury is still possible: Sports medicine specialist Dr. Lewis Maharam told the New York Times that barefoot runners have less chance of getting injured, but may not have appropriate control over foot strike. It’s important to run with correct posture and hitting the ball of your foot first.

Tips

  • Run forward: You want the ball of your foot to land first, and while this will eventually happen naturally, you’re going to have to re-train your feet to land this way. Most shoe-wearers walk and run heel first, which is why the impact is so high.
  • The Transfer Method vs. Cold Turkey: Shodless.com outlines two methods for getting into barefoot running. Mid-foot strikers will find it easier to keep their weekly miles the same, just switching between wearing shoes and going barefoot, and easing into going barefoot most of the time. Cold turkey is better for heel strikers or runners recovering from an injury, whose bodies will find it too complicated to run different ways.
  • Run on gravel: Running on gravel twice a week might be uncomfortable at first, but you’ll learn how to take more agile steps and train your brain to make adjustments to communicate to your feet as you run.
  • Relax your feet: Don’t tense your feet even when you feel discomfort. Tense feet can lead to injury and won’t help you progress.
  • Running barefoot in the winter: Some barefoot runners use treadmills in the winter, some wear socks, some can take the cold better than others, and some barefoot runners simply wait until it’s warmer outside. It’s up to you.
  • Don’t let other people’s ignorance set you back: Running barefoot is still a new concept in the Western world, and some critics — including your friends and family — might think it’s gross, obscene, stupid, dangerous or just too granola. Don’t let their prejudices and ignorance intimidate you. Explain to friends why you choose to run barefoot, and ignore everyone else.

Blogs, Articles, and Resources

  • Barefootrunner.com: Learn about natural running and why it’s okay to run barefoot, plus tips on starting out.
  • The Running Barefoot: Barefoot runners post questions and comments about their experiences trying out barefoot running. Learn how to ease tight calves, gradually get into barefoot running, and more.
  • Barefoot Runners Society: Find links to local chapters and also posts and threads to link you up with barefoot runners in your area.
  • Barefootrunner.net: Tim Bourassa’s blog is active to spread the word about why barefoot running is great. Watch videos of Tim running tracks, up mountains, on city streets, and finishing races for inspiration and to see how he manages.
  • Barefoot Running: This Wikipedia entry shares the basics of barefoot running, including the history and why it’s caught on.
  • Runner’s World Barefoot Running Forums: Get tips from more experienced barefoot runners on these forums, hosted by RunnersWorld.com.
  • The Barefoot Route: Read this article to learn about the natural evolution of barefoot running, benefits of the exercise, precautions to take, and where barefoot running is headed.
  • Should You Be Running Barefoot?: This article from RunnersWorld.com is from 2004 but offers a brief history of barefoot running and the arguments for and against it.
  • Barefoot Ted’s Adventures: Learn about flat or minimal shoe options and Barefoot Ted’s adventures living and exercising naturally.
  • The painful truth about trainers: Are expensive running shoes a waste of money?: The Daily Mail looks at the billion dollar running shoe industry, and wonders if we’re all just getting scammed.
  • Barefoot Runners to Run in Marathon: KSAT.com, a San Antonio TV station, reported on barefoot runners in their half marathon in November 2009.