Barefoot running: do’s, don’ts and how to do it safely
Whilst not at the height of its popularity any more, barefoot running is still something that crops up as a topic of conversation occasionally, with some excellent but also some rather sketchy advice and reasoning for using this particular training methodology.
Why run barefoot?
Well, if you prescribe to the view of the popular book “Born to Run” then we’re designed to run that way, and some people still do. Whilst both of these points are correct, the assumption that most people who run these days can/should run barefoot most certainly isn’t. The fact that people in a tribe in Mexico famously run long distances with no shoes or cut up tyres tied to their feet, doesn’t mean that it’s suitable for a typical western runner who is only active a few times per week.
The short book “Born to run barefoot” by Chas Gillespie encapsulates the good and bad of this advice and some of the leaps and misconceptions made in Born to Run.
Many people look to running barefoot as a way to try something new, or to prevent recurring injuries, since it’s been claimed that the way running shoes change our bodies is what causes the common injuries that runners experience.
The do’s and don’ts
Do give it a go if you’re currently injury free, have good lower leg mobility and strength, and want to try something new. If these things need improving a little then DO be patient and take a few weeks of working regularly on these areas before beginning to run barefoot.
Don’t give it a go if you’re currently running with aches, pains and niggles or recurring injuries. Equally if you know your lower leg isn’t very strong, mobile or stable, it’s not the best idea to try running barefoot. Finally, don’t look to barefoot running to solve a long history of injuries or make you faster overnight.
How to trial or transition to barefoot running
As with any significant change in training, it’s best to make small subtle tweaks. This might even include working in shoes such as Altra’s, which have a “zero drop”, no difference in the height of the heel and toe when wearing the shoe. This recreates the stress that the lower leg and foot will be put under when running barefoot, and can offer a litmus test for whether barefoot running is a good option for you now or in the long term.
If you get the green light from zero drop shoes, the next step is to try walking barefoot to toughen the surface of your foot and begin building better strength and control of the muscles around the foot and lower leg.
You’d be best to start on soft surfaces such as sand or grass (being careful of any stones, glass or other “obstacles” left by animals). You could wear a pair of barefoot shoes just to be on the safe side. These will let your foot move naturally, offer no support but offer protection for your skin in the form of a rubber sole. You needn’t purchase more expensive brands like Vibrams, the two pairs of unbranded £30 barefoot shoes I’ve bought online have worked perfectly well for me wearing them round the house and my studio day-in day-out for the last couple of years.
Once you’re walking a few hundred meters barefoot, progress to some short runs of 100-200m, with some walking in between. From here you can gradually increase the distance each week provided you’re suffering no negative side effects such as noticeable increases in muscle tension or pain.
With regards to how it fits in with the rest of your training, it’s something I’d suggest you use early in an recovery/easy run session after a short warm up. We want the body and muscles to be working well together, but fresh enough to adapt and not be fatigued to the point that movement is compromised.
Eventually you may be able to complete a whole recovery/easy run barefoot, and if this gives you an opportunity to feel more connected with the world by running through fields, in your local park or on a beach, then go for it. Enjoyment of training is important.
The benefits of barefoot running can certainly help a lot of runners, but look at it as a tool for technical improvement, rather than a whole new methodology and way in which you must run at all times.
Written by Kyle Brooks, Running Coach based in Norwich, Norfolk
