Since barefoot running is such a hot topic and since I had an expert at my disposal, of course I took the opportunity for some good brain-picking.
While the physical therapist was measure my feet for orthotics, I just had to as what he thought of barefoot running. He laughed a bit and said he just knew that question was coming.
After reading Born to Run, I was really interested in the mechanics of running barefoot vs. the technology of shoes. Even though everything the author said in Born to Run made sense, I just had to ask a “real life” person about it.
The physical therapist didn’t really give me the answer I was looking for (“It’s awesome!”), but he did bring up some very valid points that I appreciated hearing. Especially since he was in the midst of measuring my feet for clunky orthotics that have to be worn in shoes…
He made two good points to consider about barefoot running:
- It’s not really a trend. Well it is. But not a new one- a push for barefoot running comes up every 10 years or so. It alternates popularity, much like everything else in our lives.
- Running barefoot is great- if you’re built for it. Ultramarathoners are ultramarathoners for many reasons, but one of them is quite essential: their bodies are built for it. The same goes for running barefoot- it’s great, if your feet are built for it. The structure of some people’s feet just isn’t going to hold up to scooting around barefoot- that could lead to injury.
There’s one part of Born to Run that talks about how the muscles and structure of your feet change & your arch can become higher. I still question this point- can feet really adapt, or does it depend on your foot structure to start with?
I literally walk around barefoot 98% of the time. I haven’t worn in heels in 19 months. Yet I still need orthotics?
Obviously there are different sides to the concept, like any good story, and I still have questions. But this part made me happy and content for the time being:
The PT pointed out that barefoot running is great for training. He brought attention to the idea that that’s why minimalist shoes like Nike Frees were developed- for training. Whether you run barefoot or in stability shoes, running barefoot occasional (such as strides in the grass) can be a good training exercise.
So until I get my hands (feet?) on my orthotics and get to give them an honest try, I’ll sit content with the idea of “barefoot training”. You know, once I’m training…. 
What are your thoughts on barefoot running vs shoes, etc?
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{ 17 comments… read them below or chime in }
I have always wanted to try barefoot running! As soon as I am done training for this marathon, I am going to give it a shot.
I have discussed this topic more than I care to admit. I think I’ve settled into trying out the shoes that have limited padding, like the Frees and Brooks makes great pairs. I just don’t have the nice, soft pavement around me that would allow me to go barefoot. To each their own, but I certainly understand there are a lot of pros.
i want to try barefoot running just to see what the hype is about but i like my shoes. i agree with nichole in that i don’t have the ideal surfaces to making it something seriously worth considering. i’ve had huge issues with infections in my toes as a results of open wounds and i think that running barefoot, for me, would increase that frequency
I feel like I fight against my nature to be a runner everytime I go out and do it. My arches are crap and my endurance is LOW compared to my abilities in other fitness activities.
Running barefoot sounds nice, but I think my feet need the arch support and cusioning from shoes. Plus the bottoms of my feet would melt off if I tried running barefoot in Texas in the middle of the summer.
like you, I am barefoot 98% of the time…
I started running barefoot in junior high… I didn’t even know it was a “thing” – it was just SO comfortable for me, and in track I HAD FASTER TIMES !! (My track coach called me flash…)
I agree that some are naturally “built” for barefoot running, and some are not. (in college I was fitted for orthotics after a knee surgery and they did nothing for me). Last year I had an opportunity to be fit with FOOTMAXX orthotics, and they didn’t do much either…
I am not knocking orthotics – believe me, I did my extensive research, as I always do, and there are many things orthotics are good for… just not for me! Just as barefoot running suits me best, while it is not good for everyone.
I love it… and would never tell anyone “DO THIS” !!
…well… maybe I’d say “TRY THIS” !!
but you know pretty fast if it feels good.
I’m thinking I’m just going to have to try it myself to make a good judgement for ME- I’m just scared of making an injury worse or getting a different one hahaa. Maybe when I recover from this one
I basically live in my bare feet and flip flops. I never wear sneakers for pleasure, only for working out. Since, I love living in my barefeet and have always hated shoes, it makes me think I might like barefoot running. I have yet to try it but I’m very intrigued by it. We shall see! I definitely want to read that book!
I actually just bought a pair of Vibrams today. The dealer at the running store wears them for running occasionally, but still wears shoes for at least 2 runs/week. He is still transitioning to barefoot running. I am actually not interested in becoming a barefoot runner, per se…maybe on grass or in sand occasionally…but I am curious about the benefits of wearing the shoes to walk. I have relatives who wear them for their benefits, without running in them. We’ll see how it goes…it’s such an intriguing concept!
I do love the concept of barefoot running, but I would never personally become a convert. I worry too much about germs. I do not disagree that our bodies were made for bare footing but not on our current roadways. I do have a pair of Ecco’s Biom which I do train in and there is a considerable difference in the way I run in the Bioms vs. my Asics. I purchased Vibrams last month but have not run in them yet. I do wear them out and about though and I love them because they give you that barefoot feeling all the while protecting you.
I’ve never heard of the Bioms- I’ll have to check them out! I love the idea of something minimal- protection, yet “barefoot”.
Hoo-boy, let me give it a go:
Asphalt and concrete ARE ideal surfaces. The harder the better. Hard surfaces teach you how to run smoothly.
There’s no such thing as “built for it.” Most of the people enjoying barefoot running success are not elite, but rather midpackers who are sick of getting injured.
Most of the “barefoot” runners getting injured aren’t barefoot at all, but instead wearing “barefoot” shoes. There’s a big difference.
Instead of asking a PT about evidence for barefoot running, why not ask for evidence for cushioning? After all, that’s what you’re paying for.
There’s a few of us barefoot runners out there; we’re not hard to find and we like to blab about our experiences. Of course I’m biased, but how much is a person going to know about running barefoot if they ignore info from people actually running barefoot?
I’m not trying to be evangelical or anything; I’ve got no business telling you what you should or shouldn’t wear on your feet. I just would like to suggest your PT did not give you very good information.
Thanks for your input! I don’t think the PT was telling me not to try it, he even trains barefoot occasional- he just made a point I hadn’t considered before.
I have a question for you- when you say the ones getting injured are the ones in “barefoot shoes” are you talking about things like Frees or Vibrams, etc? I hadn’t heard about getting injured in those vs barefoot-barefoot- they usually seemed to be grouped together in things I’ve read.
Check out our website: The Barefoot Runners Society http://www.barefootrunners.org/build2/
You will find out everything you need to know about barefoot running. Skip the orthotics, they will ruin you feet.
Thanks for the sharing the resource!
Heather:
Yup, I’m talking about aqua socks and vffs.They are great for extreme temps, ultras, and rough terrain, if you’ve learned how to run barefoot first.The difference between barefoot and minimalist isn’t just grammatical (although that does bug me too; are you barehanded if your gloves are really thin?).It’s a completely different experience being able to actually feel the ground.
If you stomp your foot in vffs, it doesn’t hurt. Obviously you can’t heel strike, so you’re going to start forefoot striking instead. If it doesn’t hurt to stomp, what to prevent you from doing so? If you stomp on your forefoot, eventually you will snap your metatarsals. Or you won’t let your heel land, you’ll stress your calves, ankles, and instep, and eventually suffer some malady or another. If you run smoothly, you should be fine. But if you run smoothly, you probably have no problems running in shoes, so not really in the market for “barefoot shoes” anyway…
It hurts to stomp barefoot. Immediately. Every step I take has to be smooth and gentle, or else it hurts. Since it takes time getting used to how the ground feels, they’ll start hurting before you overstress the muscles and ligaments that are being used differently. That’s how barefoot runners avoid the stress fractures, PF, etc reported among runners in minimalist footwear.
Toughness is a liability, not an asset, for a barefooter.
That’s not to say barefoot running is injury free; I’ve gotten some nasty blisters (a result of bad form, from either inexperience or exhaustion) and am currently nursing a broken 2nd toe (tripping over one of my dogs). Others have pushed the extremes with weather, and have dealt with frostbite and burns. Rocks can hurt, and glass exists (even though it’s not nearly the problem people think it is. I’ve had one tiny piece to pull out in over 1100 miles.).
For further reading on the minimalist vs barefoot brouhaha, there’s this bit of crankiness from yours truly:
http://therunningbarefoot.com/?p=5575
Sorry to be so verbose. I need an editor. Hope you found this informative/interesting/entertaining,
Josh
barefootjosh.com
My husband & I bought the Vibram 5 fingers this past winter and in the spring we were comfortable enough to start running in them. Vibrams take a while to get used to, you are using very different muscles for walking/running so your calves, feet & toes are very sore and legs are generally very tired for the first few weeks. (we only wore ours a few hours each day while we were adjusting!). We started running in them and each noticed changes in our form & bodies. My husband had stopped running for years due to knee pain and I just never really enjoyed running (I’m a team sports girl). Once we ran in the Vibrams a few times we learned a little about barefoot running and researched it a ton. We went out front and decided to run to the end of the street & back (about 40 yards total) so we did. It was amazing to actually feel the earth beneath your feet! It made it fun for me and so we started doing it on a regular basis. Now when we first started, you have to run very short distances (5 mins or less) as your feet toughen up. His are nice & padded now, they feel leathery but smooth, unlike before when his feet would catch on everything (YUCK!) lol. Mine are still developing, I can only run every 3 days or so barefoot as I develop blisters or “hot spots” and then they peel off and the underlying skin becomes tougher and it happens less the next time. We run barefoot on the rough blacktop every few nights (12am or so, we live in Las Vegas and the ground is hot until about 10pm) and sometimes we treat ourselves to the grass. When you come home, wash your feet in the shower (no need to worry about germs, just don’t suck on your toes after your run!) and if they are sore or hot, you can soak them in cold/ice water while you watch some TV or play on the computer. Keep them bundled in nice socks & your favorite shoes when you have blisters until they heal up. My husband’s knee pain has COMPLETELY gone away, it’s impossible to heel strike when you’re barefoot, and I am having fun running! Just try a few yards, don’t be afraid!
I totally agree with going with whatever works for you. My podiatrist kept pushing and pushing me to wear RIGID orthotics, that I spent $400 on. They hurt sooo bad and I think made things a lot worse, I keep forcing them for two months and then gave up. I bought OTC SOFT orthotics, that helped A LOT, then I started walking barefoot (my nerve problems don’t allow me to come even close to running or walking more than a quarter mile at a time). This helped even more. In stores or places where I have to wear shoes, I wear my soft orthotics, otherwise I go barefoot. I think just listening to your own body is the key. My sister swears by her orthotics. She got them in 11th grade and has run two marathons without ever getting shin splints again.
The main point is to advocate for yourself! If it hurts over and over, question what is going on!
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