“What are those are you feet? Are you really running in those?!” Gasps, stares, and questions are all common for me when I’m running. That’s because I’m a barefoot runner.
Besides being a runner, I try to subscribe to a natural lifestyle in every aspect of my life, not just exercise. I know what you are thinking, “how is running not natural?” It might be surprising, but running shoes are designed to compensate for poor form and the additional cushion may weaken your leg and foot structure. Sure, shoes are necessary for some people, but for the majority of people, it’s not necessarily a requirement.
When I started running on a regular basis a few years ago, I was overwhelmed by the wall of running shoes at my local athletic store. There were shoes for pronators, neutral feet, people with ankle issues, people with balance issues, and the list goes on. After an hour and a half, in which I tried on about ½ of the wall, I finally settled on a nice pair of neutral shoes. I still to this day have no idea what a neutral foot is, but it sounded the most “normal” to me. As I got involved in running, my legs developed a very common running injury, the dreaded shin splits. I was devastated and started reading about treatments and possible solutions online, when I came across the seemingly revolutionary movement of barefoot running.
The concept of barefoot running is basically that all the technology, research and development put into running shoes actually counteracts the natural movement of your legs, forcing your legs into an unnatural and improper position and weakens your leg and foot structure. This can contribute to the development of common running injuries, including my very own ailment, shin splints.
So the theory is that by using our legs the way they are designed and for what they are biometrically designed to do, we can actually prevent common injuries and return to a more natural way of running and for that matter living. This sounded like something I should have already known about given my personal “be one with nature” mantra, so I thought sure why not give this logical “de-advancement” a try.
Now, barefoot running purest actually run without shoes no matter the conditions- in cities, on trails and everywhere in between. Elite runners have competed barefoot for years in international races, even the Olympics! I love being barefoot in my apartment or at the beach, but I wasn’t liking the idea of running barefoot on the streets of Washington, DC! So my barefoot journey began with a shoe designed for barefoot running,Vibram Five Fingers. These funny looking shoes actually look like toe socks with a very thin sole of rubber to protect your feet from the inevitable jagged rock, accidental step into dog poo, and other road hazards. But, while there is a sole, I can assure you it is not thick enough to cover up the uneven pavement or sticks you come across. You feel EVERYTHING you run over in these babies.
My first outing was brief, about one mile, as was suggested by the sales clerk. Boy was I glad I listened. At the time I was running six to seven miles per run and didn’t expect to feel anything with a short one mile jaunt. I was wrong, big time. I could actually feel all the tendons and ligaments from my toes to my hips working as I ran, the unevenness of concrete, and my legs compensating for improper gait.
The next day I woke up and was actually sore, for the first time in a long time. As I increased my mileage my calves, ankles, and feet strengthened and soon, I was back to my six to seven miles daily. My legs were feeling great and my shin splints were gone!
Almost two years later, I have trained and run three half marathons and two 10 mile races in my five fingers. There has been no return of those dreaded shin splints or symptoms of other running ailments.
Barefoot running is starting to catch on and is becoming more main stream, although you might not see but one in your average race, the theory is spreading like wildfire. So much so that in Spring 2011, several traditional running shoe companies launched a minimalist barefoot shoe.
Read our review of Vibram’s Five Finger Shoes!
Barefoot running isn’t for everyone, in fact, many podiatrists don’t recommend it for their clients. Others, like me, swear by it. Would you consider it?
Ben says
I have a pair of five fingers and used them regularly. I think it is a more healthy way to run, but the five fingers themselves only matter because they force you into a more natural gait – i.e., they prevent you from coming down on your heels first (a heel striker). It is possible to run in regular running shoes without being a heel-striker, but it is easy to be lazy in them, since you have so much heel cushioning. I found that after running in five fingers for a while, I ran without being a heel-striker regardless of what shoes I was wearing.
One other note – when you are doing lots of hills, the five fingers are very hard on your legs, since it is virtually impossible not to heel strike when going downhill. I was doing hill repeats in fivefingers and ended up hurting my foot because I came down so hard on the heel.
Happy running!
Becka says
Great points Ben.
It is possible to use five fingers or barefoot running in general to help correct your stride and create a more natural gait. I find though that the huge plus you miss when you switch back to traditional running shoes, is feeling connected with the earth and the natural responsiveness of the foot. But I know plenty of people who use the five fingers specifically for training and use traditional shoes for races or distance running. Personal preference really.
It is true with the hills, you do need to be careful, and really pay attention to you legs. I have noticed that downhill is definitely harder but I prefer the extra workout of running uphill in my vffs vs. other shoes.
With all exercise it is important to start slow and pay attention to your body. If it hurts stop of adjust. There are definitely dangers in barefoot running, including coming down hard (even once can really hurt ya) and road hazards in general, but for me the positives outweigh.
jade says
Bob has wanted to get a pair of these for years but his size seems to be always out of stock!! EVERYWHERE! Sounds like he would love them just as much as you… now we just need to find them!
Jillian says
They are sold out a lot. Have you checked online? Amazon usually has at least one pair on sale! Here’s a link: Vibram Five Fingers.
Scott - Ordinary Traveler says
This article makes me laugh. I go barefoot so much, even run barefoot, on the beach that is. It actually surprises me to see people running with shoes on the beach. I tried to go “barefoot” at the office, well I had socks on, but my boss seemed a bit uneasy about it. My friend had a pair of those shoes and loved them. Do you only wear those shoes to go running?
Jillian says
Danny got a pair before we left on the trip & before they were popular (he had to go to a few stores to find them back then and the shop had never sold a pair!). Anyway, he uses them for running, yoga, weightlifting and rock climbing. Now they have a few special designs, like the running one- which has more reflective tape and comes up a bit higher on your foot to protect from road hazards. I think there might even be a special one for rock climbing, but I’m not sure.
I totally second your running barefoot on the beach, the sand in my shoe is distracting!
Becka says
I do wear mine for daily use at times. I have been known to be at the grocery store in them . A great thing is that they are perfect for travel, they are easy to pack, comfy, and (huge plus) most US airports don’t consider them shoes so you can leave them on going through security!
Scott - Ordinary Traveler says
That is such a great idea! They would be perfect for traveling!
Lisa says
Wow, I’ve never heard of those.Those are unique.
Jillian says
Definitely unique! I think they’re catching on though, a lot of VFF are sold out regularly.
Lorna - the roamantics says
there’s a guy who runs barefoot down a main street in berkeley and he’s kind of famous for it! i think i’d be sticking with the 5 fingers personally 🙂
Jillian says
Cool! I don’t know that I’d want to run totally barefoot (hence the VFF), but I do think it’s an interesting concept. Have you ever spoken to him? How did he get started?
robin says
There’s a shop round the corner that sells those shoes – they give me the heebiegeebies!
Jillian says
They DO certainly look funny. Some people get blisters their first time out, I guess they’re feet are used to having something between the toes!
adventureswithben says
I am a barefoot runner to the fridge and back.
Jillian says
Haha! Can’t argue with that course!
Migrationology says
Very interesting to read this. I used to run semi-frequently, and every now and then I would attempt a barefoot run. The feeling was incredible, it felt like I could run much faster (not sure if it was psychological), like I didn’t have extra foot baggage to hold me back. I didn’t ever make it routine, so my feet never fully developed a tolerance, but if I get started jogging again (sometime) I’d love to give it another shot!
Jillian says
I’ve heard lots of people talk about feeling more “connected” to themselves and the environment when they’re barefoot. I read an article in Runners World that discussed some of the research that’s going on with barefoot running. Apparently running with a shoe actually decreases the body’s ability to perceive the environment and the body learns to hibernate certain receptors. The theory is that by hibernating them, your body doesn’t react to pain, injury, etc… as quickly as it would if you were barefoot, thus increasing the risk of chronic impact in injuries like shin splints and stress fractures. It makes sense in light of what you said!
Becka says
I think the speed thing is physical. Since running in mine my speed has definitely increased. My theory is not that its the lack of shoes per say but rather an change to being a more efficient running which allows you to use less energy to go the same distance, and therefore allows you to go faster for longer. Definitely give it a shot! I am a life convert!
Grace says
I have heard a lot about this but some scientists say that it is the way we were meant to run. Are there risks though since the soles are thinly padded? I mean if there are some sharp objects like a rock on the field or god knows what other people left on the road that can’t be readily seen?
Becka says
There are definitely risks. Being fully barefoot, you are prone to getting all sorts of cuts and scraps from rocks, sticks, concrete, etc… and depending on what you run over you could seriously injure your feet (think glass). Even in five fingers or any of the other similar “barefoot” shoes you only decrease the risk from those hazards. The sole is only a few millimeters thick so a very sharp object could in fact get through (I say this, yet I have run over glass, rocks, twigs, etc.. and all over the city and have never pierced the sole)
That being said, over time you develop calluses on the sole of the foot to protect it from the general wear and tear. I can tell you that being a barefoot runner will likely ruin your chances of being a foot model as you will have not only calluses (big ones in some spots) but it also changes slightly the shape of your foot. Many people notice their foot splays a bit and becomes a little wider to help support and protect the foot.
jamie - cloud people adventures says
as a pretty avid runner, i have been following the rise and rise of the barefoot movement. have you read born to run? i havent taken the craze up yet, but recognise that for some people it is a great move. the minimalist shoe is a weird one since they really have been in existence for a long time under the title “racing-flat”. any more half marathons on the cards? we are running one in a few weeks, will be my first!
Becka says
I haven’t read Born to Run though I hear good things. I jumped on the wagon before it came out and haven’t gotten around to it.
I have a half next winter down in Florida that I am actually registered for, but I will likely do at least one or two in the summer/fall of this year.
Which one are you running?
Norbert says
I usually don’t like to be barefoot since I don’t like to get my feet dirty, so I always have something on. While I don’t jog as often as I would like, or those long distances, I kind of like it. But I too get those shin splints. 🙁 Might take a look at the five fingers to see if that’s what I need to achieve longer distances while jogging… and no pain!
Laurel says
So interesting, I first heard about barefoot running in the book “Born to Run” ( a fantastic read) and he makes many of the same points listed above. I had never had any ankle problems before but while training for a 1/2 marathon in my brand new expensive running shoes, I sprained my ankle 7 times in 4 months. I find it hard to believe it was a coincidence since I’ve always been really active, playing a lot of sports and hiking. It’s made me wary to start running again, but perhaps I should start again, but try doing it barefoot.
Jillian says
I definitely have to check out this “Born to run” book. Did you complete the half marathon? I’m looking to get back into distance running, but I’ve always been plagued by shin splints and stress fractures. Have you seen these minimalist shoes for sale in Germany?
Becka McKnight says
Definitely give it a go Laurel. I actually previously broke both my ankles, and have been plagued with weakened ankles for a while. The barefoot switch strengthened them noticeably!
Christy @ Technosyncratic says
I’ve always avoided extensive running because it seems very high impact; when I run it just feels like I’m compressing my spine and knees! It really is one of the most convenient forms of exercise while traveling, though, so I’ve been considering giving it another go. Maybe these shoes will help, so thanks for the recommendation!
Jillian says
Oh that’s an image I won’t be able to get out of my head the next time I go running! eek! I’ve heard that walking is actually a better form of exercise, the only downside is that it’s harder to get in the mileage.
The Dropout says
I’m not a runner at all but I like the concept of barefoot running.
I grew up without shoes, mostly, because it was too hot on the edge of the desert. Now I live in Asia, I follow the tradition of leaving my shoes at the front door and being barefoot in the house. It certainly keeps the floors cleaner! And I think it has made my feet stronger too.
Great info and great comments too! Thanks for sharing.
becka says
One of my favorite simple things about Asia- no shoes!
D Patterson says
I see many people wearing these, as well as a variety of other minimal type footwear. The issue that I see is that virtually all of us have been wearing shoes based brace/support/cushion philosophies and technologies. For years we have been in footwear environments that lead to an atrophying of our foot’s muscles. Weak muscles lead to weak mechanics, lead to increased injury and reduced performance. As pointed out in the article a slow and patient transition to barefoot or minimal is essential. However you also need to pay attention to your 9-to-5 shoes you wear every day. These shoes are probably the shoes you are wearing 70-80% of the time and in the big picture have a huge influence on the atrophying of your feet. There are biofeedback insoles out there, one called Barefoot Science comes to mind, these work via proprioception to get the supporting muscles of feet to wake –up after years of dormancy and atrophy. Something like this would be a smart add-on to the minimal shoes as well as the casual 9-to-5 shoes. If these work as reported they would make the transition much faster, easier and more effective. In theory it would reduce the discomfort that many experience in the transition phase. Something to look at, and by all means get out of the those rigid motion control and support shoes.
Jillian says
Thanks for commenting and taking the time to give us more information, especially on the biofeeback insoles, sounds like this might be a good stepping stone for people interested in the physiological benefits of barefoot running. Are you using the insoles or a minimalist shoe? What has been your experience with transitioning between tradition and minimalist footwear?
Roy | cruisesurfingz says
Interesting. Is it recommended for just walking as well??
Jillian says
You can use these for anything! Danny uses them for yoga and weightlifting, but I’ve seen people use them for all sorts of athletic activities. I don’t know why you couldn’t use them for every day either.
Check out today’s product review- the author has two pairs, one specifically made for running, the other for more “general” use.
becka says
You can definitely use them for walking, in fact I walked to work this morning in them (about a mile)! Be careful though as people tend to heel strike much more when walking. But with a few wears you feet will adjust. Same rule as running, take it slow to start since you legs/feet will likely be sore similar to starting running barefoot.
Eileen Ludwig says
Running if hard but barefoot
As a kid our summers were spent in bare feet but it can be hazardous. The worse is stepping on a cigarette
Thanks for commenting on my cirque story
Eileen
becka says
Definitely be careful! Cuts and scrapes of your feet are the worst!
Matt | ExpertVagabond says
I’ve been using these for over a year & a half. Recommend them to everyone I meet.
They’ve started quite a few conversations with locals in Central America too. 🙂
They look ridiculous, but once you convert, you’ll never go back to sneakers!
But one problem is the smell. After a while they need to be washed. Putting baby powder inside every few days helps though.
becka says
Thanks for the tip on the baby powder! Mine have quite the stink despite washing so I will give this a try!
Glad you are enjoying yours as well 🙂
Dario says
I’ve been a bit of a barefoot curious before discovering five fingers. For a short period I went completely barefoot just out of curiosity. I liked it. I bought five fingers some time later, and I used to wear them almost exclusively when I was in Italy – winter in Ireland this year was a bit too cold. I think five fingers outdo barefoot walking. They are incredibly protective. Ever banged a toe? With them on, when that happened, I was kind of expecting to jump all over the place holding my poor toe, but I barely noticed. I suspect because the foot itself absorbs the shock, but then the local shock of hitting the toe is perfectly compensated by the rubber. I’ll move back to a warm country sometime soon, and I am really looking towards the opportunity to go back to wear them full-time.
So they’re not just good for running, they’re fantastic everyday shoes! And they do make for good conversations 🙂
becka says
So true about the toes! I have banged a few actually on uneven pavement and while I noticed, I didnt end up with any broken or damaged nails which is quite different than the traditional full barefoot experience.
Hope you get to move back to a warmer country soon to go back to full time!
Rodney says
Becka,
Hope you’re planning to make an appearance at Washington Monument for International Barefoot Running Day on May 1st. There will be a bunch of us there, running bare or in VFFs, at 11:00. Hope you can make it.
Details can be found at http://www.barefootrunners.org/ibrd
Becka says
Hey Rodney,
Unfortunately, I will not be in DC this weekend, but I might try to catch the event in Houston (where I will be) if I can squeeze it in. Sounds like it should be an amazing time! Enjoy!
Jillian says
Sounds like fun! I had no idea there was an Int’l Barefood Running Day!
Rodney says
Yup! This will be the inaugural event. The Barefoot Runners Society is hosting International Barefoot Running Day on May 1st. There will be events taking place at locations around the world – including the National Mall.
There will be a group of barefoot and minimalist runners assembling at the West side of the Washington Monument for a group run around 11. The route will be short so those who may be curious or new to BFR can participate without feeling trapped. Before the run, there will be an informal question/answer session.
Come on down…and tell your friends!!
Rodney says
We had a great turnout for this first annual event. The weather wasn’t perfect but it was good enough for us to get out and represent. Have a look at a few pics.
Anxious for the next go ’round.
Rodney says
We had a great turn out for this first annual event. I’m anxious excited about the next go ’round. Check out a few pics.
Rodney