Should I incorporate barefoot running into my current training regimen?
Runner’s Question: I am currently running a minimum of 7 miles a day. My dad told me I should be running barefoot strides after every workout. I tried that on the football field, only 4 strides. When I was done, I noticed that my calves and hips felt amazing. Does a little bit of barefoot running actually prevent injury?
My 2 cents: Good question! I’ve been doing my share of barefoot running lately… As in literally running without any type of footwear. I’ve only worked up to roughly 3 miles, as it tends to get harsh on your feet, especially when running through the terrain that I’ve been (neighborhoods… streets and sidewalks). I only do it during the day when so I can concentrate on my foot placement and be sure that I’m not stepping on any glass. Anyway, not gonna go off on a long rant here, but I would definitely recommend adding barefoot running to your training/cardio regimen. Just be sure to start slow and ease your way into it. Only do like 3-4 blocks your first day – Your calves are going to be feeling it soon after!
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Tagged with: barefoot • Current Training • Hips • Little Bit • Running Injury • Running Training • Strides • Training Regimen • Training Running • Workout
Filed under: Barefoot Running • Shoes • Training
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Going barefoot trains your feet to avoid overpronating without the help of stabilizing shoes. So in theory your technique will improve over time with constant barefoot running.
And yes, it does help prevent injury as your muscles are trained to handle more stress at key areas like the arch of your foot. Perfect for warming up and cooling down, this will provide you with better muscle performance during each and every practice run.
its the strides that are doing that with a little bit of placebo… You arent running nearly enough to see the benefit of running barefoot. If its not broke dont fix it… leave your shoes on. You increase your risk of twisting an ankle, or getting a laceration from something in the turf.
Lately, I’ve only been doing it once every 2-3 weeks, just to switch things up. You think that’s a bad idea? I only do it during daylight (to avoid stepping on glass or whatever) and I’d say I have pretty good footing…
if it helps,i suggest you to try it
When wearing shoes – I would hit the ground way to hard and I really started to feel it in my knees.
So someone told to start running barefoot.
I love running barefoot =D
It took a while to get adjusted to it but I notice the difference right away. I was hitting the ground differently and my knee pains went away! You can feel the ground and adjust your feet accordingly.
The links I posted show the benefits of running barefoot.
Personally I don’t buy into the whole barefoot running movement. I haven’t had any problems running in shoes therefore I don’t try messing with a good thing. However, I have done like you ask and run a few strides periodically with my shoes off. I think it feels better more then anything rather then really giving any benefit.
I only do it because I have had knee problems, and found that my knees feel fine after running barefoot =) The cushioning provided by sneakers forces me to run a certain way… I strike the front of my foot to the ground first when I run without shoes.
John that’s interesting. I’ve always been a forefoot striker which may be reason why I haven’t had problems with running shoes. I am considering trying out a lighter less structured training shoe though for some of my faster workouts in the future.
Many of the benefits that come along with barefoot running occur based on the increase in receptor activation in the feet and legs. Less material between you and the ground means you are sending more information to the nervous system to turn on the muscles that you need to run. I agree with John in that the heavily cushioned shoes of today definitely move us away from running how our bodies were meant to run. However transitioning over to this is touchy and everyone will have varying benefits. At minimal, a few strides at the end of a run on a safe surface like a manicured football field would be a great start. Start short and slow(2x100meter jog) and build from there.
You should be very careful when running on soft surfaces barefoot. The temptation is to land on your heels (especially when you’ve been running in regular shoes for a while), but doing so barefoot can lead to problems like plantar fasciitis– which is really no fun.
For those interested in more information, check out http://turtlerunning.com/?p=1260
I’ve been meaning to try barefoot running for awhile now. I’m a big guy and slapping the pavement because I’m wearing shoes tends to jar my knees and bones. I think I’ll start sprinkling in a few barefoot workouts and see if it helps my knees. Thanks!
Definately start out slow! Barefoot running, while it can be very good for your small muscles and technique, can also be very hard on you! I’ve never been a “barefooter” – but a friend of mine runs in Vibram Five Fingers and swears by them. It’s just never been for me, but I’ve heard of quite a few people giving it a shot lately. Must be a fad.
How come when 2 people (A&B) are hand in hand, and A touches an electrical fence, only B feels the shock?
Knee pain has plagued me for the last couple of years, so although I don’t agree that running shoes are a bad thing maybe a bit of barefoot can’t hurt either! One thing’s certain though – if you don’t get the right running shoes then it can force you to run in the wrong way.
I agree with starting slow. If you do too much to quick, as with anything, you will get injured. Barefoot running will improve your form and increase strength in the muscles in your feet and lower leg which will make you a better runner. If you’re near a beach go for a run barefoot on the sand. It’s great. I don’t recommend doing more than 15 minutes a week starting out.
I agree. Barefoot running strengthens your feet so you are less injury prone.
I’ve been doing a decent amount of reading on barefoot running and personally for me I would look at shoes that have less of a heel lift (depending on preference you still may want arch support, I personally do) and gradually work towards a shoe that doesn’t have a heel lift which should improve one’s gait to accommodate more of a forefront strike. Though I’m bias I also prefer a shoe with a wide toe-box and run with Injinji toesocks and that seems to give me the benefits of barefoot running without losing the protection on my feet.
I’ve run barefoot several times and it was great, however I am always afraid of landing on something sharp or unexpected. That would really ruin my day.
I like running barefoot, but I find that I run on the balls of my feet rather than heel to toe . I can only keep at it for a short while. Psychologically I think that I am going to injure myself if I land on my heels.
Hello,
once i tried to run barefoot, lost my concetration for a second and i broke my little finger in a small hole. I am very scared run like that again. Can you tell me how not to lose my concetration so i can enjoy my everyday running?
nenad
There must be some technique to it right or to prevent one from getting injuries, right? I think that with practice, eventually, you’ll get the hang of it.
I’m seriously starting to consider buying myself some Vibram FiveFingers. Barefoot seems just a bit too harsh, and even though I think they look ridiculous, I think they make a good middle point between shoes & barefoot. The only think I’m not looking forward to is starting over again. I’m currently running 20+km for about 3-4 times a week, so it would be like starting all over, and it was a long way to get where I’m at now. But my current injury (tendinites on my left foot) made me consider it, so I’m googling my ass off to find experiences
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I run daily and and curious what is thought about barefoot running. What do you think is better, running with shoes or barefoot, and which do you do?
Write well, support you to move on and look forward to your next article.
I don’t recommend running barefoot anywhere for extended distances. Not only does this put pressure on you joints but there are some serious hazards out there and injury can happen just like that.
Cute Compression Socks
Write well, support you to move on and look forward to your next article.
There is lots of weird suggestions online, i notice it as I was initially searching the web searching for travel insurance..
Thanks for writing such an easy-to-undserntad article on this topic.
Just my 2 cents but I would recommend adding sprinting sessions to your running work outs (with shoes). This will help keep your hamstrings strong as slower paced jogging neglects to develop that part of your leg.
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Running bare foot has its own advantages as well as disadvantages. You should weigh all the pros and cons before you decide on it.
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