Barefoot Running
Barefoot Running, Is it possible that the key to injury-free running is as simple as taking off your shoes and running barefoot?
A dedicated group of runners who leave five-toed footprints certainly thinks so — and they could be right.After all, barefoot running is in our blood. Humans didn’t start walking around with pillowy padding and arch supports under their feet.For millennia, it was just skin to the earth.
Read what sports physical therapist Michael Bogden, PT, DPT, SCS, FAAOMPT, has to say before you put out your running shoes and go antique chic.
Is it healthy to Barefoot Running?
It could be… at least in principle.According to the American Podiatric Medical Association, research on the benefits of barefoot running is currently insufficient to provide a conclusive science-based answer.
However, the lack of evidence hasn’t deterred the rising “natural running” movement, which holds the view that running without shoes lessens the incidence of chronic injuries.hat is the explanation for this?
It all boils down to the way you run.
Let’s look at three reasons why you should leave your feet alone.
Running barefoot is beneficial to flat feet.
Running barefoot can help support a flat arch by strengthening and tightening foot muscles.
“If you’re always wearing supportive shoes, you’re not creating muscle strength in your feet to support bones that aren’t just inherently tight in their structure,” explains Bogden.
Running barefoot burns more calories than running with shoes.
Running shoes have springy soles that help propel you forward. When you remove the shoes, the beneficial bounce vanishes. “Because barefoot running is more difficult and taxing, there’s a strong probability you’ll burn more calories,” Bogden explains.
Concerns regarding barefoot running
Have you ever walked through your kid’s room and stepped on a LEGO brick and let out a howl?
Just image landing on a rock, a stick, or a spiky bush while jogging barefoot.
“Running without shoes puts your feet at risk for cuts, puncture wounds, and infection,” Bogden says.
Walking long barefoot on hot pavement or in extreme cold can also harm your feet’s soles. According to Bogden, studies suggest that when runners remove their shoes, the risk of foot stress fractures increases.
Barefoot running should be avoided by anyone being treated for diabetic neuropathy, which can cause loss of feeling in the feet. When running or walking, the American Diabetes Association recommends that patients with diabetes always wear shoes and socks.
So, do you want to run with or without shoes?
This doesn’t have to be a binary choice. Instead, think about combining the two. Bogden recommends using a grassy area for barefoot running as a cross-training activity. Consider it a variation in your workout, similar to hills or intervals. “Most runners would benefit from some barefoot training,” he claims.
“It has the potential to be a fantastic instrument for variety.”
Minimalist-style shoes are also a good compromise. These shoes are less cushioned and supportive than typical running shoes, but they still provide some foot protection. (I’ll get to that later.)
“Should you train with every single run for weeks on end in a barefoot style?” Bogden cautions against becoming a full-time barefoot or minimalist runner. “The answer is probably not for most people,” he says. “However, including it in your workout isn’t a bad idea.”
The advantages of barefoot running should not be interpreted as a condemnation of running shoes.
“This isn’t about vilifying our footwear,” Bogden clarifies. “However, we must recognise that shoes can alter our running patterns.”
So, if you want to recover your natural form, try running barefoot or in minimalist shoes. It might give you a better sense of how proper running feels and encourage you to improve your technique.”
Barefoot running’s possible advantages
There should be no discomfort from going barefoot.
According to Bogden, a “owie” feeling is a hint that you should keep your shoes on.
Plantar fasciitis is less likely when you run barefoot.
In a roundabout approach, barefoot running may aid in the prevention of plantar fasciitis (pain in the bottom of your foot near your heel). Why?
Running with bare feet, as previously said, typically leads to improved technique and cadence.
Your plantar fascia might be strained by sloppy running form.“Bad running technique causes inefficient firing patterns of the muscles in your lower leg, which can lead to overuse injuries like plantar fasciitis,” Bogden explains.
How to Get Started with Barefoot Running
Bogden’s suggestion on trying barefoot running can be summarised in three words:
Take it easy. (Isn’t that exactly what runners want to hear?) “Transition into barefoot running as though you’re starting a new activity,” Bogden advises, “to give your foot muscles time to adjust.” “It’s not as simple as removing your shoes one day. Behind everything, there should be a thought process and a training plan.”
Bogden recommends starting with a minimalist shoe that has little to no drop from heel to toe.
(The drop refers to the height differential between the back and front of your shoe.) Allow your body to adjust to jogging without as much support beneath your feet. As you transition to minimalist shoes, consider halving your weekly mileage. Slowly reintroduce the distance. Increase by no more than 10% per week is a decent rule of thumb.
“Changing to that style shoe will put more strain on some muscles and less strain on others,” Bogden explains. “It will also change the load on the joints and tendons.”
Bogden recommends foam rolling, massage, or vibration guns on the lower legs and feet to help them recover from the extra effort they’re doing. It will make the transition to the new running style easier.
If the transition to minimalist shoes goes smoothly, you might want to try barefoot running.
Start on softer surfaces (such as a football field) and gradually increase distance.
Last but not least, concentrate on your running form.
“You’re probably going to have superior mechanics running barefoot for most individuals,” Bogden says.
“It facilitates a more efficient running pattern.”
Barefoot strides are typically shorter and more compact, touching down closer to your torso.
That gait better aligns with your body’s centre of gravity and usually leads to an increased bend in the knee, allowing your joints to better absorb the hammering.
Barefoot runners also tend to land on the ball of their foot rather than the heel, which improves movement efficiency. Bogden explains, “Overall, it’s a more natural running pattern that lowers joint loading.”
There are three potential advantages to jogging barefoot.
The claims of health benefits in the barefoot running community cover as much ground as a marathoner in extended training. But how much of a difference does it really make if you take off your shoes?