Barefoot running is becoming increasingly popular these days. So we decided to take a closer look at barefoot running and outline some techniques to practice and avoid. Here are 5 do’s and don’ts of barefoot running.
Do – Run on a clean, paved surface
As long as you are using the proper gait (forefoot or midfoot strike pattern), running on a hard surface can be safe. It doesn’t matter whether you run on a hard or soft surface because your body will naturally adjust its impact force. Running on a clean, paved surface will also help prevent you from stepping on rocks or tree roots that might be present on some grass trails.
Don’t – Assume Barefoot Running Means “Without Shoes”
Barefoot running doesn’t literally mean running without shoes, rather it is a style of running that emphasizes striking with the forefoot, not the heel. You can seek out “minimalist footwear” that will naturally adjust your strike pattern to a barefoot gait. Minimalist shoes should:
- Have the same amount of padding in the forefoot and the heel (regular shoes usually provide more cushioning in the heel)
- Be flexible
- Bend at the midfoot. Stiffness in the arch of the foot can prevent the natural running gait.
Do – Pace Yourself
When transitioning to a barefoot style, it’s important to slowly work up your distance. Because your feet may be adjusting to a new strike pattern, there’s a good chance you’ll be putting more strain on areas in your legs and ankles that aren’t used to being worked in excess. Start by walking barefoot to get the feel of the new strike pattern, and a good rule of thumb is to run no more than a mile in the first week. Gradually work your way up in the following weeks, and always stop if you feel pain in your feet.
Don’t – Run When it’s Too Cold
We’ve already discussed some of the troubles barefoot runners face during the winter months, but it’s important that you don’t take your workout outdoors too soon. If you lose sensation or feel numbness in your toes, head back indoors. Not only are you risking permanent damage, but you may not notice a foot injury like an open cut if you can’t feel your feet. Minimalist shoes can also help keep your feet warm during colder temperatures.
Do – Consult a Foot Specialist If You Have Any Questions
If you have any questions about barefoot techniques, or about whether you should transition to the style, consult with a certified foot specialist. In some cases, people with previous foot issues like stress fractures or deformities may be putting their health at risk by running barefoot. Some people need the extra cushioning in their shoes, so talk to a specialist if you have any questions.
Related source: Barefootrunning.fas.harvard.edu
If you’re a barefoot runner, feel free to help expand this list in the comments section or on Twitter @anklefootmd.