Is Barefoot Running for You?

Barefoot running is not new, although many runners are trying it for the first time. It has been changing and evolving for the past 2 million years. In the days of the ape-man, we used to run just to survive and we did it barefoot or with minimal foot coverings. The design of our feet, which includes 20 muscles, 100 ligaments, 33 joints and 26 bones, makes us unique in nature. This complex system gives us the ability to move quickly and efficiently in an upright position defying gravity—unlike any other creature on earth.

Until the 1970s, we continued to run in minimal shoes, running flats or bare feet. Then the cushioned running shoe with a thick heel was invented. Many believe that these shoes are the cause of a high percentage of runners getting injured each year -- up to 80 percent. 

Running Barefoot

The thick heel has changed the running foot strike of runners from a forefoot or mid-foot strike to a heel strike. As more and more evidence is gathered to support this theory, many have decided to go back to grass roots and run barefoot -- often with fewer injuries.

Running barefoot is a more natural way of running. Runners receive biofeedback from their feet, increasing their ability to listen to their body and respond instinctively. It increases body awareness as runners focus more on how they run when their feet are less cushioned.

Shoes on the other hand, de-sensitize the feet and runners become less aware of how they are moving. The densely padded heel elevates the foot and causes misalignment of the body, resulting in a bad running posture. Runners cannot utilize or strengthen their natural arches due to the thick arch support in these shoes.

Supporting Evidence

Numerous reports and studies have been completed as far back as 1905 to support the benefits of barefoot running. In 1905 pictures were taken of habitually barefoot feet (below) and compared with pictures of habitually shoed feet. The toes on the barefoot feet were spread out creating a wider and more stable base. It was also possible to draw a straight line from the heel to the big toe indicating a perfect naturally aligned foot looking very similar to the foot of an infant. 

Barefoot Feet in 1905

The toes on the shoed feet (below) were crowded to a point and had taken the shape of the shoe. A straight line could not be drawn from the heel to the big toe indicating misalignment and the negative affect shoes can have on feet. The feet looked distorted and unable to provide the wide base necessary for proper alignment and balance.

Shoed Feet in 1905

In 2004, Dr. Timothy Noakes conducted a study comparing the impact of forefoot strikers and heel strikers. The study concluded that the forefoot strike used by barefoot runners results in less than 50 percent shock through the knees than a heel strike -- the most common strike for shoed runners.

In 2010, Dr. Daniel E. Lieberman, Harvard University, released the results of a study comparing the mechanics of barefoot runners against those who wear cushioned running shoes.  The study determined that most barefoot runners land with a forefoot or midfoot strike and most shoed runners land with a heel strike. 

The study also concluded that the forefoot or midfoot strike results in almost no impact, while a heel strike has an impact of up to three times the runner's body weight. This supports the theory that heel striking can cause running injuries.

The best-seller, Born to Run, by Christopher McDougall, uncovers the running secrets of the Tarahumara Indians of Mexico. Members of this tribe are known for their 100 mile runs wearing only minimal foot coverings. They run effortlessly and without injuries practically their entire lifetimes.

These Indians do not do strength training, stretching, icing, taping or any other ritual necessary to deal with or prevent injuries. The habits of this tribe provide more evidence to support the theory that the modern running shoe does nothing to prevent injuries and in fact, probably contributes to the increase in injuries since their inception in the 1970s.

What are the Benefits
of Barefoot Running?

Runners are becoming more aware of the benefits of running barefoot as there are increasingly more runners completing marathons and ultra-marathons in their bare feet with fantastic finishing times. This increase hasn't gone unnoticed as many of the larger marathons are now offering a barefoot division.

Barefoot runners are touting the many benefits of minimalist running. They have experienced a more efficient running form as their feet provide instant feedback and their body adjusts naturally into proper alignment.

Barefoot Running

Since switching to running barefoot, they are now natural forefoot strikers with strong natural arches. Their feet land well-positioned underneath their hips with a shorter stride. They experience less injuries resulting in more available training time and better performances.

Shoed runners on the other hand usually heel strike, which causes more stress on impact especially on the knees. Their feet land outside their center of gravity and they over-stride often resulting in overuse injuries.

After the initial adjustment to running barefoot, many find they are running faster with improved agility and strength and increased endurance. Their calves and feet are stronger and black toenails from running are no longer an issue.

In response to the many runners who want the barefoot experience but still want to protect their feet from stones and debris, a vast selection of minimalist running shoes or barefoot running shoes have appeared on the market.

Companies such as Vibram, Nike, Terra Plana, Saucony, Feel Max, Skora, New Balance, Newton, Merrell and many others are competing to provide the best option in barefoot running shoes. Many of these shoes last longer than the regular padded shoes as there is less cushioning to wear out -- particularly in the Vibram FiveFingers shoes.

Also, check out all the Advantages of Barefoot Running

Making the Transition

If you are considering switching to a barefoot running style, you will need to transition slowly. Running barefoot requires a lot of strength in your feet and your calves that you probably wouldn't have developed otherwise.

Begin by walking barefoot on a hard surface as often as possible. Add or increase your barefoot running segments very slowly - no more than 10 percent each week. Listen to your body! If you are getting sore, slow down or stop, rest and try again later.

It is common to experience sore calf muscles and sore foot arches when making the transition. You will need to pay extra attention to these areas when stretching. Self-massage will also help heal these areas.

Barefoot Running by Michael Sandler is a comprehensive step-by-step guide that can help you safely transition to barefoot running.

It is important to learn the correct Running Form for barefoot running.  When running, ensure that you have a shortened stride and that your feet land beneath your hips. Some runners use the 100-Up Exercise to improve running form and strength and some practice a forefoot strike while walking to help modify their foot strike. 

Most minimalist runners naturally adjust their posture, shorten their stride and run gently, but some do not. If your posture and stride remain the same as when shoed, then you will not experience all the benefits that running barefoot has to offer and you will probably become injured.

Do You Run Barefoot or in Minimalist Shoes?

Has it helped your running? Do you have any advice for anyone who is considering transitioning to barefoot running?

Please share your experience. We would love to hear why you decided to make the change to barefoot or minimal running and how you made the transition.

Please share your story so other runners can benefit from your experience and feel free to add a picture.

It's easy to share - just enter the title of your experience to begin....

Read/Comment on Other Runners Comments

Click below to see stories from other runners...

Dental Assistant with Degenerative Disc Disease of the Neck Runs Again after 7 Years:) 
Being barefoot is healing me! After Dental Assisting for 7 years I was diagnosed with Degenerative Disc Disease of the neck (C6) area. Up to this point …

The Best - Barefoot Running!  
My first 12km barefoot run this morning. Apart from a blister I feel fantastic. No pain in my body and yes--I am a 52-year-old woman.

Running Barefoot for six years 
I have been running barefoot for six years. This year I ran six marathons! I average over forty miles per week. No knee pain, no back pain. It is the …

Click here to write your own.

You might like these

Related Articles:

Running Foot Strike

Free your Feet Infographic

Back to Running Injury Free

FTC Disclosure: As an Amazon Associate, I earn from qualifying  purchases. Learn more.

Comments! Questions?

Don’t see the comments box below? Log in to your Facebook account, give FB cookie consent if requested, then return to this page and refresh it.

Have your say about what you just read! Leave me a comment or question in the box below.

If you like this page, please share it below or add your comments.

Solo Build It!

Recent Articles

  1. A Simple Trick to Run Faster Effortlessly

    May 19, 22 10:40 AM

    Run faster with this simple trick that is easy to learn. Utilize the power of your mind to trick your body into running faster without extra effort.

    Read More

  2. How to Avoid a Stress Fracture Injury!

    May 10, 22 06:53 AM

    How to avoid a stress fracture injury and what to do if you have one. It needs to be identified quickly so you can get back running sooner.

    Read More

  3. Happy to be running on a holiday resort again!

    Apr 27, 22 07:26 AM

    It was interesting to be running in Sharm El Sheikh again after the pandemic. The resorts are beautiful here but signs of economic depression caused by the pandemic and airport security concerns prio…

    Read More

  4. Got black toenails from running?

    Apr 19, 22 11:03 AM

    Got Black Toenails from Running? Learn how to treat and prevent them!

    Read More

  5. Make Your Own Natural Race Fuel

    Apr 05, 22 11:41 AM

    As runners we need to fuel our bodies with energy boosting foods and fortifying drinks to keep us going strong and properly hydrated. Natural race fuel is a healthier and cheaper solution to provide…

    Read More

  6. How to Overcome Tiredness While Running

    Mar 27, 22 12:51 PM

    Has this ever happened to you? You have just started running and you realize that you feel really tired. Your body just doesn't want to move. You feel heavy, running feels very difficult and you don…

    Read More

  7. Use Quantum Physics to Run Injury Free!

    Mar 23, 22 01:22 PM

    Discoveries in quantum physics can be used to help us create a more desirable reality including running injury free. Find out how.

    Read More

  8. The Best Online Running Training Camp!

    Mar 11, 22 02:12 PM

    What if you could run without fighting your body or feeling hobbled by pain? Imagine instead that when you run your body feels smooth, flowing, and free of unwanted tension. And imagine a way of runn…

    Read More

  9. Use Active Isolated Stretching to prevent running injuries!

    Mar 09, 22 10:28 AM

    Are your stretches dynamic or static? Active Isolated Stretching promotes dynamic stretching when the muscle is relaxed rather than contracted. Evidence indicates that only a relaxed muscle can be st…

    Read More

  10. The Core Action Program for Runners and Triathletes

    Feb 27, 22 12:13 PM

    The Core Action Program for Runners and Triathletes helps you master the fundamentals of comfortable, healthy, efficient natural running form. This program is for runners who want to learn to run hea…

    Read More