Barefoot Running: Is it Time to Ditch the Shoes?
The popularity of running keeps picking up speed, and it’s easy to see why. Running is an excellent workout for your heart, brain and body.
With more runners hitting the pavement, the number of running-related injuries is going up. That means injuries including plantar fasciitis and stress fractures, will always be a risk.
Even the latest innovations in high-tech running shoes can’t prevent every pull, pop and strain. Most runners experience a running-related injury at some point. The good news: There are steps you can take to minimize the risk, and runners in the Minneapolis/St. Paul area can turn to our experts at Summit Orthopedics for help.
The Benefits of Barefoot Running
A good pair of running shoes featuring the latest in cushioning and stabilization innovation play an important role in keeping a runner moving. But more and more runners—from professional racers to slow and steady pacers—are discovering the benefits of barefoot running and minimalist shoes. It’s not just the natural feeling of your bare feet hitting the ground, it’s how your bare feet hit the ground that could have the biggest benefits.
Running barefoot can help improve your running form and prevent injury by minimizing the heel-to-toe drop. When you run shoeless you tend to land more on the forefoot rather than the heel. This controlled connection to the ground can strengthen your feet and ankles, increase flexibility and mobility, and prevent overuse injuries such as plantar fasciitis.
Barefoot running can burn more calories, too. Those pricey shoes with the springy soles propel you forward and increase your momentum. But that bounce is gone with no shoes on, making barefoot running more of a workout and a better calorie burner.
Minimalist Shoes: What to Know
Not ready to say goodbye to shoes just yet? That’s fine. To get the benefits of barefoot running, you don’t have to go full barefoot. Making the move to minimalist running shoes could be your best step.
Minimalist shoes closely mimic the way we naturally run when barefoot. With minimal cushion in the midsoles and heels, there’s not much between your feet and the ground—but just enough to protect your sole from a random pebble or stick.
Getting Started: Take It Slow and Have a Plan
Avoid sprinting into full-barefoot mode too fast. If you’ve worn fully cushioned running shoes for years, switching to barefoot overnight can lead to injuries. The best way to give shoeless runs a try is to take it slow.
As with any running or training program, you should have a plan. Transition carefully into barefoot running to give the muscles and tendons in your feet time to adapt. Your body needs time to get used to running with less support beneath your feet.
To get things moving, work a few shoeless miles into your weekly runs and start on softer surfaces. From there, gradually add more miles in and pay attention to how your feet and body react. Use a foam roller on your lower legs and feet to boost recovery. If all goes well, ramp up the mileage and progress from there.
Running without shoes isn’t for everyone. The forefoot strike and heel striking that barefoot running and most minimalist shoes encourage, puts extra strain on the Achilles tendon, which can lead to serious injury. But if you take it easy at first and find going shoeless improves your form and doesn’t cause pain or injury, barefoot might be your best bet.
If you’re unsure hitting the ground running with next-to-nothing between your feet and the earth is the right move for you, talk to a Summit Orthopedic expert who can help.
