Studies and personal experience from many individuals show that barefoot running can reduce strain injuries. However, the topic is still new. There is a mixed view in the running community and in scientific circles on whether running without shoes is better for you. There is no clear evidence to back one camp over the other. Therefore, pay attention to your own feelings and turn to a physician if necessary.

With barefoot running, good functioning of the nervous system of the foot soles is essential. If you suspect dysfunction, barefoot running can be harmful. Listening to your body is most important.

Similarly, some problems or injuries to the feet may be a barrier. If in doubt, seek medical advice immediately.

The Basics of Barefoot Running

Barefoot running is based on two things:

• Strike the ground in a controlled manner with the front or middle of the foot first. The heel will never hit first.
• Maintain a proper running position and short stride that supports the foot to hit the ground correctly.

Let’s first compare the heel striking, which most runners use when running on shoes, and the forefoot striking, which is the key to barefoot running.

Heel striking and resulting forces:

Compare this to the forefoot striking and the resulting forces:

As seen from the examples, in heel striking, the collision of the heel with the ground generates a significant impact transient, a nearly instantaneous, large force.

In fact, the heel striking will slow down the forward movement slightly as the foot comes to the ground in front of the body.

In the latter video, in forefoot striking, the collision of the forefoot with the ground generates a very minimal impact force with no impact transient. The movement is flexible and lightly forward. It causes less strain on the legs.

Starting to Run Barefoot

The best way to learn the basic technique of barefoot running is – surprise – running barefoot. And that means just barefoot, no shoes.

This will force you to run soft. Even a thin, barefoot shoe isolates “sharp” objects such as rocks, which can initially mislead a beginner.

The more strongly your soles are familiar with the running surface, the more natural elasticity you will add to your running.

So when starting out, it’s a good idea to take short experiments with your bare feet.

EartRunners have good points in their article on how to start running barefoot, like run on a soft surface, keep your runs short, and do other activities to improve your strength.

Start with 10% Rule

It’s a good idea to start barefoot running with a 10% rule: run barefoot / with barefoot running shoes only 10% of your regular workout.

If you normally do 5 miles of jogging, for the first couple of weeks you would run only 0.5 miles with barefoot shoes. You can then increase the running rate by about 10% weekly.

Mix running surfaces

It’s good to try different surfaces when getting started – don’t practice with just one kind.

The maximum test for the softness of your running style is whether you can run barefoot on a dirt path. At first, the soles of the feet get hit too hard, but you quickly learn to use your thighs to soften your step.

However, of all surfaces, asphalt is excellent for training because of its smoothness.

You can search for the right technique without the unevenness of the terrain distracting you.

You will also be able to keep your head straight without glancing too much at the ground.

Because your goal is specifically to look for a soft running style with minimal impact, you should not shy away from hard surfaces.

Just remember to listen carefully to the feelings of your feet and stop in time if you notice any problems.

Avoid pain

The most important barefoot instruction is: avoid pain!

Pain tells you something is wrong.

Pain while running can be a sign of a technical problem or overload.

So always try to vary the technique and see if you can get rid of the pain. The right running technique should not happen.

In case of overload, rest!

More on topic: 7 Reasons To Run Barefoot.

But in the last few years, a new running shoe philosophy has also taken hold of the philosophy that less is more.

This has come to be known as the minimalist running philosophy.

In short, those who follow the minimalist running line of thinking will point to the fact that humans have been walking and running for thousands of years, and for all but just the last few decades we’ve been doing it in basic footwear or no footwear at all. Because humans have been walking and running for so long without running shoes, our feet, legs, knees, hips and virtually every other part of our bodies that have to do with forwarding motion are already designed or evolved to work optimally.

The thinking is that by putting our feet into running shoes that protect us, we’re actually doing harm to ourselves in a couple different ways. First, by the shape and height of most running shoe soles, running shoes actually teach us to run improperly. That is, by putting lots of cushioning in the heel, and making the heel higher off the ground than the front of the foot, the shoes encourage us to strike the ground with our heel, with the foot landing far ahead of the body’s center of gravity. Recent studies have shown that heel striking puts a dangerous amount of stress on the joints, even if the strikes are cushioned with running shoes.

Runners who adopt a more minimalist approach to their running shouldn’t expect to maintain their prior work out levels when they switch to a new type of footwear.

In contrast, when people run barefoot, they naturally gravitate towards a stride that has them striking the ground with their midfoot first and having their feet land almost directly under the body’s center of gravity.

As far as form goes, the closer to barefoot, the better.

In fact, some writers do prefer to run a significant portion (or perhaps even all) of their workouts barefooted. Clearly, this will require a period of adjustment as a runner’s body and form adjusts to the new technique. Furthermore, using common sense and listening to one’s own body is essential. If you like to run on gravel paths or roads, then going entirely barefoot isn’t probably the best idea.

Investing in minimalist shoes is a better choice than instantly transitioning to shoeless running.

A related claim in the minimalist running philosophy is that by putting so much cushioning material between the foot and the ground, it becomes virtually impossible to listen to the body’s own feedback about whether the ones running form is efficient and smooth. Besides, traditional running shoes that have many different motion control features are thought to prevent the body from running in the way it naturally wants to.

Most individuals who follow the minimalist running philosophy would not claim that the best or safest course of action is to merely find the simplest, lightest and thinnest pair of running shoes (or just go barefoot) and start running a dozen miles a day because of it’s natural.

We’ve spent practically all of our adult lives in thick and inflexible shoes, so a period of adjustment will be necessary.

Runners who adopt a more minimalist approach to their running shouldn’t expect to maintain their prior work out levels when they switch to a new type of footwear. But with time they may be able to reap the benefits.

>> Further interesting reading: Why I Shifted Toward The Minimalist Philosophy

Anny has worked as a mental health nurse and volunteered for various running charities over the years.

In 2012 she made the decision to run barefoot for charity.

Her first event was not an unambitious one – she ran over 200 kms across the state, raising money for charity.

Although she later described the decision to leap in at the deep end and cover so many kilometres as a first time barefoot runner, as “pure madness”, she never regretted it.

With her first event, Anny raised over $5000 dollars for charity (a homeless mental health charity, in her native Michigan).

Since then, she has gone to take part in over twenty five organised events and run in no less than fourteen separate charity events.

She has raised more than $100,000 for various charities, either on her own or as part of her local barefoot running group.

She describes barefoot running as “like an addiction”.

After participating in this year’s International Barefoot Running Day of 2018, she is planning her next event; a solo marathon across the centre of Spain.

The trek will commence in the north coast of the country, travel through the middle of the country and end in the southern tip of Spain.

She estimates the trek will take around two months to complete and will be raising money for various charities – one homeless charity based in her home town and also a local Spanish mental health organisation.

Follow her journey on her blog and donate via her Just Giving page!

Here, she answers our editor’s questions;

WHAT INSPIRED YOU TO RUN BAREFOOT?

It was a quite personal decision, taken at a time in my life where I was at a crossroads, quite literally.

I had been made redundant from my job and just finalised my divorce.

We had sold the apartment and everything seemed to have reached a natural full stop.

It was like there was something calling me, to try something new.

I had always been interested in fitness and running. It was always something that I had done to relax and sort of reset my mind.

Then I heard about barefoot running and the connect with nature.

I decided to try it for myself and it was completely liberating.

WHAT WAS THE HARDEST THING ABOUT BAREFOOT RUNNING?

The hardest thing was actually having the confidence to do it at all!

I thought that people would be staring at me all the time. Or that they would point and whisper.

In actual fact, this doesn’t happen very much at all. And when people do point or look, I just give them a wave back!

HAVE YOU A PREFERRED RUNNING SURFACE?

No! I actually don’t.

When I began I thought, like so many, that asphalt would be difficult.

In actual fact, it isn’t. At least, it isn’t any more difficult than any other surface, when you get used to it and take care about how you run.

In fact, asphalt or a harder surface is a good place for a beginner.

DO YOU HAVE ANY ADVICE FOR ANY ONE STARTING TO BAREFOOT RUN?

Yes. Don’t expect to run the same distance barefoot as you did with shoes on. Completely start from scratch and re build your tolerance.

You can’t expect to run miles and miles when you aren’t used to it and it will hurt!

1. MOTHER NATURE

One of the greatest reasons to decide to run without shoes on is the feeling of becoming one with nature.

Running in grass, or sand, ultimately helps you experience nature more fully. This is something that you can never do properly with shoes on.

Barefoot running brings a connection with the ground beneath your feet like no other thing on earth does.

Put simply – it feels great!

2. LAND NATURALLY

When you run with shoes on, you actually place a greater stress on your foot.

This means your heel will land first, with a harder strike.

The best way to run, according to experts, is to land on the middle or the front of your foot.

A study has found that people who run with shoes hit the ground with the weight of all their leg. This means it is nearly triple the impact of running without shoes.

There is a lower impact when you run barefoot. This is because you naturally run in a way which distributes the weight more evenly over the entire foot

3. IMPROVED POSTURE

Ultimately, you will get a better posture from running without shoes.

This will impact on your health overall.

Improved posture means fewer problems, later down the line, for your back and spine. 

4. FEEL FREE

Feeling free is often the number one reason that barefoot runners cite, for their decision to run shoeless.

You know how kicking off your shoes at home is liberating? Well, it is just the same when you are outside.

Being free of the constraints of socks is a good feeling for many, barefoot running just takes it one step further.

The air is cooling as you run and your senses grow more alert.

It also helps with mindfulness.

You will find you become more aware of where you are, your physical position and your immediate surroundings.

5. LOVE YOUR KNEES!

When you run in shoes, there is a tendency to place a greater weight upon the ankle.

This, in turn, can lead to a higher chance of twists and sprains.

It is also not just the ankle which has more stress placed on it. It is the kneecap as well. Knee pain is a common ailment for many runners (in shoes).

This is less likely to occur when running barefoot. One reason for this is because you take lighter strides when you run without shoes and therefore, place less pressure on your knees, ankles and other joints.

6. STRENGTHEN YOUR FEET!

Did you realise that shoe wearing is actually weakening your feet?

This is obviously even worse when the shoes you have on do not fit correctly.

Getting a perfect fit is difficult, for many people.

Wearing poor fitting shoes can actively damage the foot, stunting its growth and in some cases, squashing it.

It can also cause pain and other podiatry conditions.

The muscles grow weaker and the chances of an ankle injury is more likely. And it can actually shorten your tendons.

And this is just for walking in!

As running is even more high impact, it is important to be kind to your feet.

Running barefoot helps to strengthen the muscles in the foot and puts it back into a natural shape.

7. SAVE YOUR MONEY!

If you’ve ever added up how much you have spent on running or training shoes, then you will know this could be a sobering figure!
Brand names don’t come cheap. And they aren’t necessarily better for your feet either.

If you are contemplating running as a pastime, hobby or fitness activity, think twice before rushing out to buy expensive sports shoes.

You don’t actually need them!

Barefoot running may be beneficial for some people. People desiring to transition to barefoot running should start slowly, gradually increase time spent barefoot, and use proper mechanics.

Thе ѕurvеу was taken frоm over 4100 hеаlth and fіtnеѕѕ рrоfеѕѕіоnаlѕ wоrldwіdе. ACSM is саrеful tо nоtе thе distinction bеtwееn ‘fad’ and ‘trеnd’, еnѕurіng that thе рrоfеѕѕіоnаlѕ wеrе vоtіng from thе реrѕресtіvе оf bеhаvіоrаl changes аѕ орроѕеd tо a flееtіng fаѕhіоn.

Barefoot and minimalist shoe running

Running barefoot and minimalist shoe running are gaining popularity, but it doesn’t show up on the list. But it is interesting to see what are the trends now. Here is the link to original survey.

Barefoot running may be beneficial for some people. People desiring to transition to barefoot running should start slowly, gradually increase time spent barefoot, and use proper mechanics.

Here are the survey results.

1. Hеаvу Intеrvаl Trаіnіng (HIIT)

Hеаvу Intеrvаl Trаіnіng (HIIT) соmеѕ in as thе number оnе trеnd іn fіtnеѕѕ fоr 2018, characterized by ѕhоrt periods of high-intensity bursts оf exercise ѕераrаtеd bу ѕhоrt recovery bouts. HIIT allows реорlе tо exercise mоrе effectively аnd іn less tіmе.

The іdеа of this type of еxеrсіѕе іѕ tо аltеrnаtе burѕtѕ оf high-intensity еxеrсіѕеѕ with lоw tо moderate-intensity еxеrсіѕеѕ.  HIIT wоrkоutѕ аrе dеѕіgnеd tо bе hіgh іntеnѕіtу, аnd a mаjоr раrt оf thе арреаl is thаt thеу’rе аn іnсrеdіblу еffісіеnt аnd еffесtіvе wау tо gеt your саrdіо іn аnd burn lоtѕ оf саlоrіеѕ without requiring a tоn of tіmе.

2. Group еxеrсіѕе

The ACSM define group еxеrсіѕе as a workout оf five or mоrе реорlе lеd by аn instructor. Thоѕе whо wоrk out in a group оr wіth a partner аrе more likely tо vary thеіr workouts mоrе effectively. Group programs are designed tо bе mоtіvаtіоnаl and effective fоr реорlе аt dіffеrеnt fіtnеѕѕ lеvеlѕ; wіth instructors using lеаdеrѕhір tесhnіԛuеѕ thаt hеlр individuals in thеіr сlаѕѕеѕ achieve fitness gоаlѕ.

Trаіnіng wіth others hеlрѕ уоu ѕtау accountable.  They mаkе wоrkіng оut fun аnd they аlѕо help kеер you mоtіvаtеd аѕ they оffеr a type оf ѕuрроrt system. Yоu аrе all pushing thrоugh it tоgеthеr ѕо tо ѕреаk. Yоu’rе lеѕѕ lіkеlу tо skip thе gуm if уоu knоw thеrе аrе others соuntіng оn уоu tо ѕhоw uр.

3. Wеаrаblе Technology

Wеаrаblе Technology lіkе trackers аrе nо lоngеr juѕt fоr соuntіng hоw mаnу ѕtерѕ you have wаlkеd оn any gіvеn day, but they also аnаlуzе your hеаlth оvеrаll to mаkе ѕurе уоu are mееtіng уоur health аnd fitness goals. Frоm trасkіng ѕtер соunt, hеаrt rate, аnd ѕlеер tіmе, wеаrаblе tесhnоlоgу аllоwѕ uѕеrѕ tо fоllоw thеіr individual fitness аnd health оutсоmеѕ еасh day.

Thеу keep track of уоur hеаrt rаtе and ѕlеер, and some can еvеn рісk uр оn certain health рrоblеmѕ such аѕ sleep арnеа.  Othеr Wеаrаblе Technology іnсludеѕ ѕmаrt watches, hеаrt rаtе mоnіtоrѕ аnd GPS trасkіng devices. They саn hеlр you іdеntіfу, track аnd rеасh уоur mеаѕurаblе gоаlѕ whіlе рrоvіdіng feedback and mоtіvаtіоn.

4. Bоdу Wеіght Trаіnіng

Body Weight Training is a form of strength training in which you use the weight of your own body as your resistance. Typical exercises include, for example, pushups, pull-ups, and step-ups. In weight training, resistance is increased by increasing weight, while in body weight training you increase resistance by making more difficult movements and longer series.

Thеѕе full-body еxеrсіѕеѕ fосuѕ on mоvеmеnt раttеrnѕ, repetitions, аnd Plуоmеtrіс to tаrgеt multірlе muscle grоuрѕ. Thеу аrе реrfесt fоr traveling as уоu dо not nееd аnу equipment ѕо уоu саn dо them anywhere.

5. Strength Trаіnіng

Whether іt іѕ walking, hiking оr lіftіng wеіghtѕ, уоu need functional ѕtrеngth. Strength trаіnіng is аn еxtrеmеlу іmроrtаnt element оf any fіtnеѕѕ rоutіnе.

Inсоrроrаtіng ѕtrеngth trаіnіng іѕ аn essential раrt of a соmрlеtе еxеrсіѕе program fоr аll рhуѕісаl асtіvіtу levels аnd gеndеrѕ. Thіѕ wіll in turn hеlр individual more safely аnd еffесtіvеlу реrfоrm уоur daily lіvіng асtіvіtіеѕ, work-related tаѕkѕ, and recreational or ѕроrtѕ-ѕресіfіс еxеrсіѕеѕ.

Other topics at the top 10 are:

6. Educated, certified, and experienced fitness professionals
7. Yoga
8. Personal training
9. Fitness programs for older adults
10. Functional fitness

And surprisingly, Outdoor Activities is only ranked 15th

11. Exercise and weight loss
12. Exercise is Medicine
13. Group personal training
14. Outdoor activities
15. Flexibility and mobility rollers
16. Licensure for fitness professionals
17. Circuit training
18. Wellness coaching
19. Core training
20. Sport-specific training

Falling from top 20 were: worksite health promotion, smartphone exercise apps, and outcome measures.