Is Running Barefoot Better for You?
by Allie Comeau on June 11, 2009 
8 comments
More and more people are choosing to run barefoot, claiming it’s better for your feet and body than running in shoes.
But is running barefoot really better for you?
Some researchers say yes – they believe our feet were healthier before we had the luxury of padded running shoes.
A recent small study, comparing modern feet to feet of two-thousand years ago, concluded feet were, in fact, healthier two thousand years ago when no one wore shoes. (Of course, we don’t know if that’s because they were barefoot or because they didn’t walk around on pavement and concrete all day.)
Small studies have also shown that running barefoot somehow lessens joint impact by 12% and requires less energy than running with shoes. It’s possible barefoot runners land softer in the middle of the foot, put less strain on the rest of the body and are better able to use their toes to push off, creating a more natural foot strike.
“The way your foot hits the ground in a highly cushioned shoe is very forceful,” says Dr Najia Shakoor, the lead author of a study featured in the article. “When you are barefoot you have a natural motion from your heel to your toe. We now think that’s associated with more shock absorption.”
Of course, there are the obvious dangers – glass, blisters, bruising and infections to name a few. And not everyone is sold on barefoot running.
“Wearing no shoes is brilliant if you grew up walking or running this way like Kenyan athletes who have unlimited access to sandy and soft, grassy ground,” says Lorraine Jones of the Society for Chiropodists and Podiatrists.
The problem is most of us run on road or paved trail, which is extremely hard on our feet and bodies. I, for one, can’t imagine running barefoot (unless I’m on the beach). I love my Asics.
What do you think? Do you run barefoot or does the sight of someone running (or walking) barefoot make you cringe?
Quick Tip: Jones recommends if you want to try barefoot running, to start slowly and let your soles thicken and muscles and ligaments adapt. “If you are going to try, start gently by taking off your shoes to walk for 15 minutes a day, then 20 and build up that way.”
June 11th, 2009 @ 7:22 pm
I would run with shoes, it seems safer on the soles of one’s feet with all of the debris on the roads. If running along the beach on the sand – well that’s a different story.
your friends from yikes ID. the lightest emergency identification for runners that attaches directly to the shoe’s laces for always there protection. that’s peace of mind.
http://www.yikesid.com
June 12th, 2009 @ 7:49 am
Thanks for your comment, Bruce, and for the link. Carrying ID is a good idea – and so are shoes, in my opinion.
Although I’ve seen barefoot running shoes that are almost like gloves for your feet – so you get protection from debris but the feel of barefeet.
Has anyone tried those?
June 12th, 2009 @ 1:26 pm
“Barefoot” running, wearing Vibram Five Fingers, has made a huge improvement in the knee joint pain that I’ve been having in the past few years. Huge.
Trouble is, while the Vibram soles protect against thorns, glass, and the nasty abrasion you can get on beach sand… they don’t protect against stone bruises on rocky trails.
I’m interested in trying the Nike Free shoes. I don’t like the last that Nike uses, Asics fit me better. But the Nike Free ads are just so darn compelling.
June 18th, 2009 @ 8:12 am
I started barefoot running about a month ago. I have run on asphalt roads, concrete sidewalks, and grass at parks.
Initially, there is a natural adjustment that the body has to make regarding posture and footfall, but if you relax and start slow, this change is instinctive. I have already noticed an improvement in endurance, comfort level and overall enjoyment in running (which I used to actually dislike doing when I wore shoes). Also, no more shin splints because I no longer land on my heels, over-pronate, or overextend my legs out in front of my body.
I was concerned at times about glass, nails, etc., and still stay on the lookout when running. But how often do we step on these things in our shoes? Probably not that often. I can’t even remember a time recently that I went running in shoes and came across a nail or broken glass in my path. We don’t normally think about it because we think our shoes will protect us. The risk of stepping on glass or a nail is no greater when barefoot. People immediately worry about it simply because they are barefoot and feel they are more vulerable to injury from stepping on these things. That’s like arguing that our risk of being in a car accident increases when we don’t wear a seat belt. Our risk of being in a crash is no greater…risk of injury when in a crash, perhaps increases, but not the actual risk of being in a crash. It doesn’t seem logical or rational then, to think our risk of stepping on glass, nails, etc. would increase. I agree the risk of injury in from stepping on them increases, but believe our risk of stepping on them is no greater. Even in shoes, who wants to go running in an area where broken glass or nails are likely to be lying around?
Worst case scenario, I will wear wrestling shoes if I have to wear anything at all. Some styles have very thin, split soles and virtually no lateral or arch support. The only hitch is that they still havea fully enclosed toe, which can limit proper form.
June 22nd, 2009 @ 7:20 am
Thanks, Aaron. That’s a great comment and definitely food for thought. I’ve been thinking a lot about barefoot running lately, mainly because my hip and knee have been bothering me running in shoes. I tend to heel strike and I’m wondering if running barefoot would help me correct that. I’m just so used to cushioned running shoes… it would definitely be an adjustment.
June 22nd, 2009 @ 5:25 pm
[...] prowess and for running barefoot. McDougall also talks about the running shoe industry and how running barefoot may be the best thing serious runners can do to avoid long-term [...]
June 24th, 2009 @ 11:39 am
I do a lot of my weight training and warmups barefoot or in Vibram Five Fingers. I also do sprints and plyo workouts in them. I think barefoot is the absolute best, but the Five Fingers are a close approximation and probably some of the better technology available today.
July 2nd, 2009 @ 8:08 am
Like Phil, Vibram FiveFingers have made a huge difference to the pain i started to experience a few months ago when i was running!
I was recommended to go barefoot and worried about getting cut feet i decided to look into barefoot shoes and theres loads on the market today! I’ve been lucky enough to try a few… Vibram Fivefingers are my fave for running and Vivo Barefoot for every day wear.
Oh, and i’ve heard the Nike Free aren’t anything like barefooting… thats what Barefoot Ted says anyway!