Transitioning to minimalist running involves a series of steps, including acclimating feet, practicing running mechanics, gradually increasing distance, and using caution. Minimalist shoes are designed to mimic the natural running style while providing some protection from ground hazards. They are characterized by minimal amounts of cushioning in the midsoles.
To transition to minimalist running, start by acclimating your feet by walking barefoot or wearing minimalist shoes before running. Practice landing on your midfoot versus your heel, gradually increasing distance, and using caution when lifting your foot off the ground. Start with two minutes during or after your normal run, gradually increasing to around 30 minutes.
When buying minimalist shoes, ensure that you have all the essentials stocked first. James Dunne shares his top ten tips for runners making the switch to minimalist shoes, and it is important to focus on drills to learn how to connect with the ball and hit a single.
To make the switch to minimalist running, start by asking yourself why you want to run in a minimalist shoe. Scott Douglas, author of The Runner’s World Complete Guide to Minimalism and Barefoot, provides real-world wisdom on why most runners should consider minimalism. To build strength and adapt to less shoe, wear minimalist shoes around the house and on varying surfaces (grass, dirt, rocks) in short periods (30-60 minutes then 1-2 hours).
A key reason to run barefoot or in minimalist shoes is to allow your feet to work more naturally, free from the confines and controls of overly engineered shoes. Gradually transition to barefoot or minimalist running by walking barefoot or in minimalist shoes, gradually increasing distance and starting with two minutes during or after your normal run. After running barefoot/in socks for 30 minutes, you can continue running in minimalist shoes.
📹 How to learn barefoot running
When you misunderstand the way your brain actually learns a new physical activity, like running bare footed, it can make the …
Is barefoot running safe?
Barefoot running has gained popularity in recent years, with some claiming it improves balance, gait, and mimics human activities for thousands of years. However, others warn it could increase injury risk due to lack of protection underfoot. While there is a lack of scientific research supporting barefoot running, many professionals believe it could still be beneficial. Barefoot running is a specific running style performed in thin-soled shoes, and experts have provided an overview of its benefits and drawbacks. For those interested in barefoot running, it is essential to find the best running watches and headphones to power your stride and determine if it is a suitable option for you.
What is the run rate of minimalist?
The Minimalist and ‘The Derma Co.’, two Mamaearth brands, have achieved annual revenue of INR 100 crores and INR 500 crore within eight months. The founders attribute this success to a more evolved customer base seeking personalized solutions and being transparent, a strategy adapted from global peers like The Ordinary. Their SEO ranking improved organically with increased search for active ingredients, such as Niacinamide 10 face serum.
How do I start jogging from zero?
Starting with walking is a simple and effective way to start exercising. Begin by walking for 30 minutes daily, three to five times a week. Gradually add running to your walking routine, gradually increasing the time you spend running. Focus on increasing your time running rather than distance, as it helps you build speed, stamina, and mileage.
Running is an individualized sport that will look different for everyone, and your motivation and goals will determine how often, far, or fast you run. Knowing your motivation can help you tailor your running plan to fit your goals.
To get started running, you don’t need fancy fitness trackers or other electronics, but a pair of running shoes that fit you well. By gradually increasing your time running, you can gradually build up your speed, stamina, and endurance. Remember, running is an individualized sport that will look different for everyone, so it’s essential to find the right shoes for your needs.
How to start minimalist running?
Switching to barefoot running is a gradual process that requires proper preparation. Start with short distances on soft surfaces like track or grass, gradually increasing the distance and intensity as your muscles and tendons strengthen. Choose the right type of shoe, from minimalist to robust options for trail running, and research to find the perfect fit. Although the transition can be challenging, with proper preparation, you can enjoy the benefits of this unique type of running.
How do I transition to minimalist running?
Transitioning to minimal shoes for running can be a liberating and beneficial experience, especially if done carefully. Many customers have reported that foot pain disappeared and their orthotics became unnecessary after switching to barefoot-like shoes. Some people want to treat foot pain naturally, prevent future problems, or improve their overall health and balance. Others are embracing primal workout techniques like MovNat or Crossfit and find their feet need more freedom of movement.
To safely transition to minimal shoes, it is important to take it slow. The biggest mistake people make when transitioning to minimal footwear is transitioning too quickly. The muscles, ligaments, and tendons in your feet have adapted to work in a specific way, which can be a shock to your system and may lead to injury. Even experienced runners risk stress fractures or other ailments if they skip the process of conditioning their feet before taking on long distances barefoot.
Taking time to build up intricate muscles properly can safely bring you to the benefits of natural foot health. If you are like most customers, you may never want to wear conventional shoes again. By taking the time to build up those intricate muscles properly, you can safely transition to minimal shoes and experience the benefits of natural foot health.
How long does it take to get used to running barefoot?
The available evidence suggests that it takes between six and eight weeks to build foot and leg strength and adapt to a new running gait pattern. ProActive has developed an evidence-based training program to assist individuals in making the transition from conventional footwear to barefoot or minimalist shoes. The program is based on scientific research and provides recommendations that are supported by scientific evidence.
What are the disadvantages of barefoot running?
Barefoot running has its advantages and disadvantages. It can cause shock to the foot, leading to a low adaptation phase and may not provide strong protection. Experienced runners may find it difficult to adopt this type of running due to their comfort with sport shoes. However, barefoot running is becoming more popular among athletes and health-conscious individuals. Some minimal running shoes can protect feet from spiky objects without providing support and cushioning like regular shoes. While barefoot running may not be entirely beneficial, it is a popular form of exercise for many athletes and health-conscious individuals.
Is running losing popularity?
Running race participation reached its peak in 2016 with 9. 1 million participants, but declined to 7. 9 million in 2018. Over the last decade, there has been a 57. 8 percent increase in participation. The highest numbers of participants were in 5-kilometer races and half marathons, with 2. 9 and 2. 1 million respectively in 2018. However, half marathoners and 5K participants experienced the largest declines in the last two years, with a 25 percent decline in half marathoners and 13 percent decline in 5K participants. The 10Ks and marathons had a more modest following, with 1. 8 and 1. 1 million participants respectively in 2018.
Do barefoot runners run faster?
Research suggests that barefoot running is more metabolically efficient than shod running, which should theoretically make it faster. However, since most elite runners race in shoes, the increased metabolic efficiency of barefoot running doesn’t necessarily translate to faster racing speeds. This raises the question of why more elite athletes don’t race without shoes. One possible explanation is that faster running speeds generate higher peak vertical and peak shearing forces on the plantar foot with each foot strike.
This increased ground reaction force over various surfaces may deter elite athletes from risking injury. Another possibility is that the shorter stride lengths forced by barefoot running may limit running velocity enough to limit racing speeds. Another intriguing possibility is that elite runners choose to race in shoes due to the significant monetary incentive offered by running shoe companies. In conclusion, barefoot running is more metabolically efficient than shod running, but the rarity of barefoot runners breaking the finishing tape in all types of running races suggests other factors may prevent the majority of athletes from running their fastest races while barefoot.
Is minimalist running still a thing?
The popularity of running barefoot or in minimalist shoes has grown due to claims of injury prevention, enhanced efficiency, and improved performance. However, the risks and benefits of running barefoot or in minimalist shoes have not been clearly defined. To determine the methodological quality and level of evidence, a comprehensive search of the Ovid MEDLINE, SPORTDiscus, and CINAHL databases was conducted by two independent reviewers in September 2013.
Do marathon runners run barefoot?
Elite marathoners, such as Kenyans and Ethiopians, often run thousands of miles in bare feet before wearing shoes. Coach Joe Vigil estimates that Kenyan teenagers have already logged 18, 000 miles before entering competition. By the time they get their first pair of shoes, their running technique is already hard-wired for lightfooted efficiency. However, shoes can sometimes be better than bare feet, as Nike’s first few generations of shoes were thin and light, offering just what runners needed.
However, problems arise when protection turns into correction, and marketing takes over for education. Up to 90 of all marathon runners may become injured. The debate isn’t about Bare Soles vs. Shoes; it’s about learning to run gently, and mastering that technique allows for the choice of clothing.
📹 Barefoot Running Technique Simplified
Running barefoot or in barefoot running shoes helps build up our feet so they can work better with the rest of our body. In essence …
My first barefoot / Xero running attempts weren’t so great. Each time, something was off with my form and it was hurting my feet. It was frustrating and I ended up bailing. What finally helped was spending a few minutes each day working on my running form, completely barefooted. Once I figured out the form that worked with my completely bare feet, running in my Xeros was a breeze. I’m running around 30-35 miles per week (and increasing) in my Xeros and everything feels great.
The learning during rest observation is very true, it’s uncanny as far as motor skills are concerned. I’ve experienced this when learning arm waves (dance move) and learning to move my toes separately. There is very little noticeable progress during an initial session (and frustration for that reason), but the next day, after sleep, the exercises “magically” become easier to perform. The difference to learning barefoot running is that if your calves or feet are knocked out for the next few days as a side effect of a (bad) session, the automatic learning progress won’t be as easy to notice.
Have you seen the UNH research project on BFR by Neil Baroody? Very interesting. The most important part for this aspiring BF runner though was the chart of the 10 week program to train into BF running. Here’s the link unh.edu/inquiryjournal/spring-2013/effect-barefoot-training-program-running-economy-and-performance
Was anyone else expecting him to show us the gravel buckets? What supplies to ask for at the hardware store? Should we get sand? Should it be wet or dry? I saw him make a funny wave motion with his hand, as if to indicate that we will have good and bad moods as we train our feet. He’s quite the intellectual.
I’m up to 2 barefoot / Xero runs per week. Around 3 1/2 miles each, and adding a little with each successful week. I’ve heard that it’s better to do your barefoot running on hard surfaces, because softer surfaces (i.e. grass) can still allow you to maintain improper form. What about the track or dirt trails? These are obviously softer than concrete or asphalt, but they’re harder than grass. Even the dirt trails are compacted from all the foot traffic. I’m just wondering because I’ve been cycling my barefoot / Xero runs between the street, track, and dirt trails. If I’m not really helping myself by doing these on the track / trails, I can make some adjustments. Just checking.
I have now been running barefoot for 12 years. I am 59 years old, have no pain or discomfort. I run on gravel, grass, concrete, river bed etc. Once you get your feet hardened (usually 2 to 3 weeks), you can run anywere. It is an amazingly refreshing way to run and has amazing befits for skeletal as well as cardio vascular health. It also saves a fortune on expensive shoes. I run through the winter and summer, even on the coldest days, I find my feet quickly getting accustomed to the cold. Finally, the greatest secret I have discovered, is to NOT stretch before a run, but lots of stretches AFTER the run.
Barefoot running feels so nice and natural. On a very nice day, with amazing weather and no mud, barefoot running is such a nice thing to do. We were made for running. Our bodies are quite literally accommodated for every part of running. Everyone should try running without shoes. It’s a game changer
He’s right, that cushioned shoes allow you to maintain crappy running form, which can lead to a number of injuries. My main issue was plantar fasciitis, as well as some knee pain. I know a lot of these barefoot guys discourage using something like Altras (zero drop, but not minimalist) as a transition shoe. But this really helped me. I really disliked running in them at first because I was so used to heel striking, and these were making it nearly impossible. Once I adjusted my form, they were great. Then, because my form was correct, switching to running in Xeros (XFS for street and track, Terraflex and Mesa Trail for dirt trails) was a lot easier. Just don’t be crazy and go run 10 miles for your first barefoot run. Start short and easy. Maybe 1-2 minutes. If you find that you’re recovering pretty quickly, increase your time a little. If you’re feeling beat up, don’t push it. I started about 10 weeks about at 90 seconds and I’m up to 4 miles twice a week, along with a couple of 3+ mile run/walks in my barefoot shoes. My feet feel great and my knees don’t bother me anymore.
I have been running barefoot (no shoes) for more than 50 years (since I was a young child). I didn’t know I was a pioneer, I just thought I didn’t like wearing shoes. I even ran barefoot in the military when we did our annual physical fitness test. It was the only time I could get away with being barefoot while on duty. : – )
Around last year I started running with the bare foot technique gotta way those calves muscle are getting bigger just by themselves and my feet has become more muscular and all my thumbs ligaments have grown bigger. Over all I had a back injury and this saved me for sure, my knee and back did not take the impact of running rather my calves were in pain in the beginning but they got used to it.
You didn’t mention the knee. Even though it is one of the most frequent injuries. With a forefoot strike, the knee is put under tension under flexion, meaning the force will be stored in the muscles and connective tissue, where it is meant to go and can be used to “spring” back. With a heel strike, the knee takes the impact in an extended position, and th force will be absorbed by the bones and menisci who have no use with this force and will simply convert it to heat aside from being damaged by the repeated impact. Unlike the muscles who will only grow stronger after repeated strain.
I takes us humans ONE+ year starting from birth to learn how to stand (as opposed to 1 week for a cow or horse) and something like 6 years to be able to run and skip and hop. It’s preposterous to think that running is something “innate” that we can just do, because 🤷♀️ . Running as we adults would like to do (5k, 10k, etc) needs to be learned and studied just like rolling over or squatting etc, via somatic learning, like babies do learning, because this is HOW WE HUMANS LEARN MOVEMENT. Not by following some rules some naturals or specially gifted performers, or even some lab coats came up with because they looked at some numbers (even though nice to have 👍👍). That’s why people get injured, they skipped the (somatic) learning, and exceeded their capacity for the little tolerance they had due to inappropriate technique. One more thing: some commentators here say it’s not about the shoes. So please go running with high heels and tell me again how shoe design is of minor importance. While barefoot-running shoes vs. “classic” running shoes dont have such big differences they still need to be accounted for in learning how to run with them.
I read through the “fully references blog version” of this, and only about half of the points had anything cited at all, leading me to assume that several, if not all, the graphs and statistics in this article were completely made up. Addinonally many of the sources you did cite are not from a website I recognize. That’s not enough to say that definitely aren’t legit, just makes me skeptical. I’d be curious to learn more on this from a source I know I can trust, but for now I’ll assume the professionals all wear shoes for a reason.
The crucial omission, in my lay-opinion, is that the ground shock when barefoot gets adsorbed by calf muscles, etc and provide additional stored energy. Shoes, by removing neural feedback mean shock is adsorbed in joints irrespective of forefoot or heel strike. In addition, the forefoot “spread” on landing acts as a pump helping blood start back up the leg against gravity.
i run roughly 90 miles a month ( 150k) . about 1/4 of that distance is barefoot . important as well is to switch around different shoes. you have to adapt accordingly. you can’t have the same form for every shoe and when barefoot . i actually go for 5 k on asphalt barefoot. its a great way as well to strengthen your achilles ..
Wow very good explanation. I’m somewhat new to barefoot running and I feel like I run slower currently due to smaller stride. But it feels comfortable and I actually don’t have trouble not stomping. I do tend to try to heel strike hence why I came here. I never thought of cushion as being a energy absorbing factor until you were explaining it. Reminds me of a mountain bike vs a road bike. If you have shocks, especially front and rear, like on a mountain bike, your peddling force is being absorbed by them which is inefficient on a road. I am definitely interested in getting further into barefoot running.
Excellent article. Very informative. I generally run in barefoot / minimalist footwear. Recently bought zero drop Altra Escalante trainers with cushioning and found myself ‘flying’ down the road. Barefoot / minimalist footwear definitely helps you to achieve an efficient running gait and then, when you wear cushioned footwear, you can FLY !
Bro, Your website is extremely underrated. U had given much-needed studies and RP and your way of explaining was also awesome. When i first saw the article, i hadn’t saw the website, and after being watched the full article and was going out to check the website and thought it must hv atleast a million subscribers but that didn’t happen, a huge disappointment to see such a awesome content being ignored.
4:28… is that why my arches sometimes ache when I wear thin sandals on roads, but barefoot on roads or thin sandals on gravelly trail doesn’t? Because the sensations from the ground through the skin is necessary for arch activation? I’ve not been able to work it out as the sandals don’t touch my arch at all.
Great article! I hope it helps to open minds and encourage people to use their body in a more natural way. The use of the term ‘forefoot strike’ doesn’t seem right to me. My experience is that as long as the bare foot lands directly below the body’s mass, you can land with the whole foot, not just the forefoot.
Great article! I’ve been doing multiple comparison runs in barefoot shoes and running shoes. I was making a conscious effort to use the same technique (barefoot techniques) in both types of shoes. Doing these runs back to back it’s obvious that running shoes stress the knees and barefoot shoes strain the calves muscles more.
After learning that long distance running is our evolutionary birthright, i started researching and expirementing for 3+ years now. Nasal breathing is paramount! I definetly took the controlled falling thing to far… You’ll spend alot of energy “breaking the fall”. I found that keeping my hands down by my waist helps lower my center of gravity so my upper torso doesnt lean over as much. And i try to keep my arms from crossing my midline. I feel more efficient than ever. I be gliding!
Tom Brown, Jr. of the Tracker School, has been teaching this, since the early eighties, for both efficiency balance and stealth. Barefoot country kids, learned it, the first time they tried to run across the gravel driveway. A neighbor once snarked that I was “prancing” having only ever seen people slamming their heels into the ground. In one sense, he was correct. A horse’s fetlock joint is the mechanical equivalent of our heel. Everything below that is a shock absorber and subtle balancer. Imagine if a horse ran with no pastern or hoof, how stumpy, jarring and difficult with no propulsive recoil. That is what a heel strike runner is doing to themselves. I am so relieved that the shoe industry is catching on. I used to buy boy’s wrestling shoes. The toe box still wasn’t right, but at least I had a flexible zero drop. I just got Tadeevo Tatras and I LOVE them for running on unplowed, snowy gravel roads.
Very informative article. I’m a long distance hiker and have done about 3000km in Barefoot shoes and 4000km in Zero Drop before that. With not a single injury to boot while others around me are often injured it’s a no-brainer that the natural way to move is the only way. I need to remember all your points so I can explain to others as I’m not very good at that. Cheers!
i went from cushioned “normal” (elevated heel) shoes to barefoot shoes after i was constantly injured from running. about a month ago i REALLY went barefoot ie. completely without shoes. i can run 10km without shoes on asphalt, and constantly building thicker calluses on my feet. no shoes for me, ever again, if its possible to run without. Running has become so effortless, easy and fun! Took some time for my calves to get used to the forefoot strike, i mean they were really sore for i think the first two weeks of running without shoes.
Well that’s interesting. I’ve been running in minimalist sandals for years but didn’t know it was more efficient. I just do it cause I hate blisters and it feels nice on my feet. I run 15 to 20 miles daily. Been in alot of marathons and once in a while do an ultra. I’m not fast but I’m not in pain like everyone else I see. Cool info. Oh yeah I’m around 185 on foot cadence last i checked
great teaching !! it convinced me to go back to barefoot. i ran for months on high heel shoes and my knees hurt. i switch to five fingers vibram (i already had one pair but didnt run with it) and after one hour running i do not have any knee pain and it actually felt very fun, very pleasant running. The running was much FUN, felt better, probably because i had some feet massage as well. I had a 6 months period of staying near mountains and i would go for 20min run barefoot (no shoes) and i felt great, i never injured even if there were some rocks on the road. That is why i bought vibram 5 fingers some years later but still seeing only people running in high heels running shoes convinced me to buy same. After few months, even with top cushioning shoes my knees hurt every run after 50 mins. i saw some articles on barefoot running, why our feet arch is actually a spring and absorb shock. i thought hmmmm this is logical and when i ran barefoot i felt great indeed. So i grabbed my old barefoot shoes and after 60min of running NO PAIN in knees, no discomfort in kness. WOW! and barefoot runing felt amazing, it was a much much more pleasant feeling, it is a lot more FUN.
I’m not a runner but walk in barefoot shoes all the time. I used to twist my ankle at least twice a year since I was a teenager. Both tendons around the ankles are torn, and the pain was excruciating. Somebody recommended Vibrams (I also wear other barefoot shoes), and it cured the problem. Because I feel the ground better, I don’t go over anymore when I step badly. Additional benefit: I used to wear expensive inlays because I pronated so much. After 2 years, my feet were straight. Incredible results!
One important missing point here is that you don’t need to land on your forefoot as such, when running barefoot, but more the fact that you land with your hip directly on top of your foot – then the next point is the short surface contact, you can land with your entire foot at once and not damaging or hurting anything – The forefoot stride is more of a preference than a need – proper control of the hamstring and a slight forward lean makes the difference
Comparison between injuries of endurance running vs strength exercise like lifting isn’t the best.. would sooner have done cycling or something else but endurance running can be anywhere from 10 mins to multi day ultra marathons so yea compare any of these with a few reps of a few mins and I think you’d agree that there’s a big difference. Also, is the 6.8% difference between barefoot runners and runners in general or specifically heel strikers? Because it sounds like you are claiming that shoe wearing runners heel strike and they need to forefoot strike in order to be more efficient like barefoot runners. And if that is what you are claiming then I wonder whether runners actually would need to run barefoot or could they just build up running more slowly and get their mechanics fine tuned through training. You don’t need to go barefoot to improve your mechanics you just need better training to switch to forefoot striking. –> link : PMID: 23990440 Also, while I was able to find articles that support the forefoot striking in runners which may be more efficient I was not able to find any articles that show that barefoot runners experience significantly less injuries than shod runners. I did find many hypotheses as to why but not actual data on it. Additionally, while I understand that barefoot running can promote forefoot striking which is theorized to lead to reduced injury and improved mechanics which is all good if your goal is to be able to run a 10K without injuries. But !!
I was part of Team USA’s triathlon team in my age group. I run 50 miles per week on a busy running trail. I see hundreds of runners every day. Barefoot runners have the worst form. They typically run like a duck and develop duck feet. Lean forward, increase your cadence, and shorten your stride to fix heel strike. Don’t try to fix a bad with a worse. Seriously.
Incredibly smart article. I ran 12K barefoot in the am& 8K pretty quick on the treadmill( pm) for several years–saving my legs for actual racing on harder surfaces for the race itself( traction-finally!) My feet got so strong-I could run a 20K barefoot longrun–run a lot of sub 5 mile repeats in 3 oz spikes& I won a lot races on all surfaces even 3000&5000 on the track & ONE race on the beach—-a 5k-I chose barefoot—everyone shook their heads @ the starting line—but,after sprinting the last 300 —I won 1st place overall! ( YEAH!) Admittedly -my feet felt “sand blasted”– coz grass is much softer, still I pulled it off. Abebe Bikila set a WR in the marathon,also winning the Olympic gold mrdal—running barefoot on the cobblestones of Rome! WOW!
One of the best articles I have seen so far. However, I think it does require a couple of edits to avoid some comments that can be misleading. We see many people prancing on their toes so focusing on the foot strike is problematic, and it also could be clearer that when you talk of gravity pulling it doesn’t pull you forwards as such and you are only talking about starting from stationary or accelerating. Also the landing is not instant so it’s not possible to land with the foot under the centre off mass unless you are stationary. We don’t want runners to actively try to execute some of the observations made – not to * try to land forefoot or * to artificially restrict their vertical oscillation or * to try to constantly fall forwards. All these points are successfully explained in the first there chapters (free download material) of the book ‘Older Yet Faster: The Secret to Running Fast and Injury Free’ and on the associated website. Please take a look and if you agree, like us, you can amend to avoid people adopting misconceptions and failing to progress or in the case of forefoot running injuring their forefoot, peroneal tendons, Achilles tendons, extensor tendons etc.
Stupid me, was afraid that the barefoot shoes will make my foot flat. I’ve been wearing barefoot shoes for 8 months and my heel actually got a little flat. But now that I watched the article I can see that my arch actually improved, and my heel just has some thick skin built up, it needs some scrubing and I’ll be all right. After I started running in barefood shoes I had some sore muscles in the middle of the feet which totally confirms that some muscles there have “woken up”. A really good, informative article.
Bruh I’m being honest. Many a times when I’m running barefoot, I run wayyyy faster than how I should run. While playing tag, I was literally unstoppable until I suddenly got a thought that I might fall. And looking at how it would affect I decided to never run again because immediately after that, I just slid a little because of water or smthng. If it wasn’t for that car which just took a little impact, I would’ve banged on that wall and then no more running.
Just take this advise, if you run barefoot running… it only felt good for yourself. If you run kinda forefoot to midfoot strike and wants to show to the world how fast you are. Mark my word, wear those running shoes that fits for your running style. True, those cult will tell you conspiracy theory about shoe, the thing is… literally no one in modern world ever run marathon barefoot. Is it possible, YES, if you just want to proof you can! Are you able to run barefoot and compete with those elite runner, with those exact fit shoes? I bet my money that you can’t win if you run barefoot, I would say 99% of the time!
Great article. I have run in Vivobarefoot shoes (and the old New Balance Minimus shoes before that) for many years and the science you present seems convincing. But why do pro distance runners still wear platforms/stilettos? Two reasons I can think of are (i) they train proper technique deliberately, and/or (ii) they train more than the body is naturally adapted for, so that some other factors intervene. But I’d be interested in your views
i don’t agree with this. running barefoot is really high impact and doesn’t increase your speed as a runner. you’ll struggle to keep up at any sub-7 mile pace with barefoot shoes. you have to be very selective about the surface you run on because you just aren’t getting any of the modern cushioning of a shoe and it makes it hard to crank out high weekly mileage which is ultimately what will make you a faster mile. if you’re serious about your running program you probably run >50 miles a week at under a 7 minute mile pace on steady days, and i rarely see anyone doing that barefoot. i was turned off to barefoot running after a local runner that i respect a lot commented about the barefoot shoes i bought a few years ago and told me he found no speed gains from running with the same vibram barefoot shoes for years. no comment on the tarahumara, i respect their endurance running capabilities but none of them will run as fast as the marathon times the elite runners are churning out these days. i’m honestly pretty convinced that most of the barefoot advocates are pretty much all dads.
Thank you for this super informativ and short article. Gonna save this one to show it to friends when i try to convince them that barefoot is better. Just did a small 2k run to get back into it. Everytime i tried running in shoes i would just get bad knee pain after 1-2k barefoot i don’t feel any pain in my knee. Been walking and hiking barefoot quite a lot to build up foot strength. One year ago i did a 8day hike in Nepal without shoes and a 13kg backpack on. It was so nice to be able to “taste” the trek instead of just clumping along like i did on the one with shoes. Can’t wait to get back there and run the whole thing with less weight.
up until 40 years ago all I could afford was plimsoles which had a flat bottom and were fairly wide and not tight fitting, I could run no problem without pain, never had back ache etc and I could also run barefoot ( faster than with the plimsoles ). Once I started working and could afford nice stuff I bought some nikes thanks to all the advertizing that convinced me it would be better for me and help me run faster and longer ( which it probably did to be fair ), but I have suffered ever since with just about every part of my body over the last 40 years, I put it down to work related lifting techniques and injuries from a car and a couple of bike accidents ( which would defo be part of the issue ) . I am currently transisioning to barefoot and already I can feel my body changing, when I move around barefoot it feels natural but yet unatural due to not being used to it but what feels really not good is when I put on a pair of trainers or shoes with the heel lift and feel my toes squashed up and my feel tilted forward, and yes the heel strike is a big issue too. So why have we been conditioned into wearing shoes that are bad for us?!?!?!?!?!? I’m guessing tis the usual answer…..MONEY!
I will explain to you how there is a way to run and achieve speeds of 40 kilometers an hour… When humans run, there’s an ‘*impact’ when the foot hits the ground… The ‘force of this blow’ knocks the joints and any muscles around, causing them to become fatigued. There isn’t a way around it, even the strongest legs will get tired! But in ‘Sandman’s’ case… when he runs, his ‘heel’ touches the ground for only a brief moment… *That style of running! Even if his ‘*heel’ touches the ground, he never steps through, and thus the ‘impact’ moves to the tip of his feet… Understand now? The ‘flow’ of the ‘impact’ is going behind him, not in front! As such, his feet don’t have any damage, nor do they fatigue… And he is able to recycle this force and use it to accelerate even further! *This way, his speed increases every time he kicks off the cliffs! There you have it! That’s how he’s going over 40 kilometers an hour! And when landing he kicks the ground a few times, letting out energy and reducing the impact again.
True it’s efficient, but “finite”. You can run hard, but must “stop early” before damage. However, if I’m fat and want to burn more calories and continue endurance exercise with sloppy running technique but not destroy my feet then I need “something” on my foot. Shoes are “machines” to make you go longer. Barefoot is primitive, but “adds no weight”. This running with “no weight” should not be confused with performance, efficiency and speed.
While I own many barefoot shoes and love them I question some of the reasoning behind switching and wonder if using traditional running shoes may be better in some cases. One of the biggest reasons to switch to a barefoot shoe is heel strike, but if you can learn to run properly with a mid sole strike, proper cadence, and overall good form then can traditional shoes be beneficial?
I started running with heel strike and it evolved to striking the ball of my feet first due to pain in the knees. I thought this was how everyone was meant to run as I read in many articles that heel striking is a big no-no if you want to get you legs, or even kidneys, injured. I’m a big shoe runner btw. PD: I’m a big shoe runner bc I have flat feet and using other kind of shoes hurts like hell
I’ve used barefoot running shoes before, but just got some xero sandals. I’m wearing them everyday especially during college classes and walking at least 10,000 steps per day just walking to classes to help me readjust before running. Feeling good so far. I’ve also noticed my foot muscles are more defined and my arches are already higher at rest compared to a couple weeks ago.
I like your stuff but the graphs you compared are misinterpreted. Additionally, there is a comparative study investigating the injury prevention and running economy of heel vs forefoot running and they concluded that there is no substantial gain by switching to barefoot running for most people. It’s not perfect and I disagree on the injury thing, but here’s the DOI: 10.1016/j.jshs.2017.02.004 for anyone interested.
think this guys from SA? to runners: just ran 0 drop in a t-rockets sandal today = 5.56km/hr av over 14kms. cross country terrain. great feel to surface. cadence increased from average 85rpm to 88rpm.note: i didnt try to push and was just naturally faster. body worked things out naturally with hip bowl and posterior chain, centre just shifted. im flat footed by birth, genetically – for context.
Been trying to explain this for years. Everyone tells me my barefoot running will ruin up my feet, but funny enough, I’ve haven’t injured myself running since I was in modern shoes, yet most people I know LIVE in constant pain. The proof is there, but the deceptive marketing telling people it’s ideal to walk and run on memory foam is very powerful, and people are convinced. It’s borderline predatory. I’m so glad I saw through it, but I wish my family and friends could, too.
I disagree. Using connective tissues is like bouncing at a RAVE. Very harmful. We are being lazy. The more one uses muscle the better the use of fat stores for energy. THIS is when the most efficient use of fat stores occurs. The longer the workout, the better muscles and proprioception is taught what ONE’S body should do to be as efficient as possible. Ruining one’s connective tissue has been contraindicated for decades. Simply work at balancing an imaginary cup of water on your head. Just try to do ‘jumping jacks’ correctly!! Otherwise, using connective tissue; ligaments, and fascias are bad for the longevity for one’s exercise routine! And body when older! There is always a balance. Easy to ‘push’ one’s workout simply by running with an imaginary dixie cup of water on your head. Not your hand because you need to run USING your arms correctly. Hands go straight forward parallel to one’s movement. Never across the body. Shoulders DOWN away from the ears! Chin down, never up. Belly breathing!! That kind of thing starts happening.
This article is really good and comprehensive! Great job. Also for me all of this stuff you realize naturally if you actually barefoot run, when i run properly i can feel myself fall foreword, and i can easily spot when someone else’s running posture is bad, its REALLY easy, seriously, its just people dont run, walk long distances, and especially dont do ether of those barefoot so never learn this stuff I would say just give it a try for a few weeks… but i know people wont take my word for it, even if ive run hundreds of miles over the corse of 2 years
In all day life i am barefooted (or Merell Vaporglove4), but for my running training of ~60km/week with 90kg body weight running midfoot, barefoot would kill my feet. That volume just simply does not work barefooted for me. Maybe if I would have been born in Africa never wearing shoes, but thats not the case for me.
So, I started running about 5 weeks ago and I was using thick padded shoes like the brand hoka and brooks. My feet would ache in pain after each run, and it was becoming more and more irritating. Today, I wore my Xero barefoot shoes and ran and…..I had no pain which I was pleasantly surprised. I’m gonna keep it up and do my best to maintain this.
I try to wear low drop shoes, but mostly zero drop. Altras are my favorite. With my mileage, at 60mpw, and at the paces I run, my feet would be absolutely wrecked if I were to run barefoot on the surfaces I run on. I run half on road and half trail, with many many hills in my area. Sometimes I get down to 5:00 pace when bombing some hills, which would be impossible to do without a cushioned running shoe. Furthermore, I do a lot of hiking and mountain running. There are many intense sharp rocks that I can just roll over with my shoes on. If I were to run barefoot I would have to go very slow and pick and choose every step. My favorite Altras are the Escalante Racer (22mm stack height) and the Superior (21mm).
3:00 made me like this article. I think shoes today forgive heel striking too much. Especially walking shoes. I have been training myself to have at least 70% to 80% of my weight on my forefoot at all times. It is taking the pressure off my back and knees. Running biomechanics tell us that striking the ground with the forefoot is important while running. This is why I thought to myself, shouldn’t walking be a scaled back version of running from a biomechanical perspective? So much power transfer is lost while heel striking. I think the technical aspect of footstrike is needed regardless of what shoes you wear. Great article!
I’ve been trying to transition to minimalistic shoes, but it’s very difficult for me. I wear my shoes also when I walk (no strengthen my feet), and walking with it it’s fine, but running, after 5-10 min my calves and achilles start hurting (I was running half marathons before, but I got injured, so I’m trying to get back and switched to minimalistic shoes. So maybe I need to give myself time, but I’ve been at it for several weeks now, and I don’t feel like the pain improved).
Idk man most of these points sound like they could be countered with just some simple form training and buying shoes made to bend at the arc. And most people spend big $$$ on shoes any way they just don’t know what to buy. Look at the Olympian’s how Many of them run barefoot. Even if you decide that barefoot is the only way, first ask “why do we wear shoes at all?” It protects your foot from a lot risks. Especially in average human terrain filled with concrete and such. Wearing shoes prevents parasites and other cuts/abrasions. I can’t count how many times I ran through a pile of broken glass on my usual running path but was just fine because I wore shoes.
OMG where have you been all my life? 😊 great vidoe. i love running in xero shoes, but i dont feel the recoil from my arch, and even after running for a couple years in barefoot shoes, i still have calf and Achilles tightness/soreness. i definitely land forefoot/midfoot, but maybe it is my cadence?? i know i am not at 180bpm.
im not a runner, but i do enjoy running from time to time. have yo seam people on the beach when they walk on a bed of sea shells, lol its like their walking on needles. i train weights and muay thai bare feet, no protection at all. i can walk on almost ay surface including a really hot one with no issues. my feet aren’t callused, but the sins really thick.
Thanks for years, you know just wearing work boots and all the things you gotta wear of course my specially and 1 foot but my big toe does point in now when I wear five fingers solely for a while and hope it does open up because that really forces me to now I’m finding even in minimal shoes And even sandals where there’s nothing limiting it and the toe can go into its national where it is it stays closed to spacers help and just put those on underneath my regular shoes. I don’t think I can go running with them but or something else it’s just curious I was just thinking about that today. I was actually looking at my feet while I was taking a pictureof them for a thing for LUNA Sandals precisely and I said after all this time that big toe still pointing in and I realize I haven’t been in the five fingers for a while and that opens it up that’s all
When I was a child, my parents noticed I was bad at running: shin splints, breathless, knee pain. They’re both runners, my dad ran marathons and my mom is a cross country trail sprinter. They realized it was the shoes…. And that was due to the modern nonsense shoes that are marketed as sports shoes. Once they told me about that, with their background, they put me on the right course and now I can run miles and miles, barefoot or not, never loose breath and have stamina to run for days. It also helps that I’m native Mexican. We Run.
People, please, don’t listen to this. Running on asphalt or even regular running track barefoot or in any shoes with hard sole is a quick and straight road to getting an intervertebral hernia and joint degradation. There is a reason why running shoes have specialized shock-absording soles, and it’s not because medical specialists are dumb and don’t get how feet work. Human feet and joints were NOT designed to run on hard surfaces or in continuous repetitive motion, they were designed to dynamically adjust to an uneven surface avoiding small obstacles while chasing down animal prey, which is nothing like running a marathon on an asphalt.
This begs to question the actual evolution of humans. Monkeys dont have flexible achilles tendon, they cant run on two legs because their ankle muscles are directly connected to the shin and calf. The tendon doesnt just appear. Some other animal has to give it to humans. As we see in the article, humans run on the balls of the feet. In running school I was taught to “run like a horse”, why? Because humans running movement is based on animals with hooves. Goats to be exact.
I love your approach. I have been working with multiple global leaders in gait and assessment technology. While all of what you say about barefoot runners is true much of you say about about minimalistic runners is not. If you read the Foot Core peer study you will see that “Even a thin sock dramatically insulates the foot’s proprioceptive system. To prove this theory simply run a pencil along your hand or foot and repeat the test piece of paper over the hand or foot and you will experience a 50 to 60% decrease in sensation or proprioceptive feedback. Basically you are giving the foot it’s job back but you are leaving the motor off. I was so thankful that a group of evidenced based SEMG, Dynamic Gait and Underfoot Mapping experts took the time to correct and educate me. My education is far from over. During gait assessment most of the time you move a runner to forefoot strike when the foot is NOT READY the runner lands on his/her fore or midfoot, travels 40 to 80 milliseconds back to the heel and then forward again. There is no room for reverse in running. Why not just land where you are capable of moving forward from and start there? I believe it is in this stage that most transition injury happens. The dysfunctional foot most often over pronates but more important it does not re-supinate allowing for the energy storage. The energy must then travel up the chain and be taken up by another muscle group. We have many educational articles that show this and the fact that the entire posterior chain, foot,, hip flexors, glutes or hamstrings to not activate in a robust or symmetrical manner while wearing minimalistic shoes.
Well I agree with all of this it should be mentioned that our arches each of us are naturally born with are determined by our bone formation when we are in the womb. Dr. Berg is against insoles, but he theorizes that a good arch/bad arch is a result of vitamin D and manganese. I myself wear minimal shoes fir 12 years (mostly vibram and new balance minimus) and it did help my arch, I still try to practice correcting my stance to maintain my arch. I have low arches and sometimes experience occasional plantar and ankle soreness. Great article.
Wait Don’t just start running just yet! First of all, all this calculation is based on assuming that an average shoe-runner is heel striking. This is what makes the end result much more different than it should have been. Secondly, it hurts to run barefoot. An average Westerner spends most of their time wearing shoes, thus are not used to be barefoot. A sudden change from shoe to barefoot will affect the health of the feet because the body could not keep up with the change. It will do more harm than good. Moreover, all of the roads in urban areas are made up of concrete or asphalt which are very hard so it harms the foot making you not able to run at all. The human feet is designed to walk mainly on the ground (dirt). So, it is best to run barefoot only in rural areas or in some parks . In conclusion, running barefoot will cause more harm than good if you are inexperienced. Just stick to shoes that are thin and start running on your forefoots.
In our country we usually run barefoot, especially at kids, we play football barefoot, we play hide and seek barefoot. So it’s so common that we have a scars there. Never knew that barefoot running is more effective and healthy. Great contents, but as a teen maybe someone will laugh at me when i do barefoot run…
Great informative article! The one thing I would say that you did not touch on is that running in todays modern day world where glass and broken objects can be found on most running routes. Surely the damage these cause to your feet, not being protected by a shoe, outweighs the benefits of more efficient running? I agree that running in a natural barefooted way should be the way to go but we need our feet to last a long time and in today’s modern day world I am not sure that is possible with barefoot running……
I dont know about other countries but in my country we love running and playing football with barefoot Of course there are consequences like callouses and etc but we simply dont care, just rest for a week and then get over it, for us wearing a shoe is a bit unfamiliar we prefer sandals for walks/informal events ( does going to mall with sandals count?) And because outdoor exercise with sandal is impossible we simply just going barefoot, of course its relative to each person but in my city the majority of teens that i met is like that
I guess barefoot running could be good for better form but as a runner myself, I don’t think it’s entirely safe(you have to pick the right area to run without hurting your feet). Also, a runner I knew in high school ran barefoot all the time and injured his ankle from barefoot running. It’s not entirely safe. Looking for a little bit more efficiency isn’t worth the injury potential. If you do a little bit of running barefoot, then it would be useful
Altho I enjoyed the presentation and attest to much of what he says, I have to disagree with his claim that running shoes cause fallen arches, flat feet. A simple survey of articles on YouTube of aboriginal or native, non modern peoples in Africa seems, to my eye, to show many if not most have fallen arches
Now realise, although there seems to be some specific data to show their argument, the reason why foot wear is still such a large part of our lives is due to the small objects that are under our feet when we run outside. It may be energy efficient looking at their data, but this does not accentuate small objects that could pierce our soles, which can effect speed and energy expended. However, this is just an observation without any data to back it up. You’d have to do the research on your own to make sure the article can be trusted.
Idk if it’s because I’m asian and we never wear shoes in general, unless we’re at a place where it requires foot covers, i am much more comfortable with movement without shoes. Whenever do activity outside on grass, regardless of whether or not others are wearing theirs or not, unless it’s soccer, I’ll never wear shoes. I run way more comfortably without shoes
I was around 16 years old when I first run for long distance ( i mean like 30 minutes or 4.5 kms long since i was still a kid) my leg bone was aching after I run. The bone between my ankle and knee the inner surface. Then I got myself used to run heelstroke then there was no pain, i thought it was the right way and I kept running heelstroke with my running shoes on. But after perusal this article 15 days ago, I figured out that the first time run was the correct way. Because since I have been running forestroke that bone pain came back. And my knee pain went away. I can’t believe really. Plus, As I see even marathon runners running forestrike
It might be more about form, I’ve lived alot of my life running barefoot due to where I live. For a while I thought I ran faster without shoes, but honestly it’s was because my shoes weren’t really as snug of a fit as they should be. When I got some good fitting shoes I could take off as fast as I wanted, I still run barefoot and by this I mean no shoes at home but I don’t feel like there’s really any difference when I wear shoes
Great article and while I agree with most of your points the last one had some oversimplified physics, while having a higher step rate reduces the force on the system it’s because of the poisiton of the ligaments that reduces the force, not because the foot is in contact with the ground for shorter (longer contact with the ground with the same change in momentum would actually increase the force acting on the foot😬)
Used to rin cross country and the track i ran on was thankfull thorm free so i was barefoot running 90% of the time then our track chamged and became thorny forced me to switch to running shoes, this cause huge issues with my calves for some reason always got sore way faster than with barefoot running Ive switched to flat bottom shoes for everyday wear aswell and j have to say they may be more comfy than any of the heeled options ive had
I saw a man named Master Kawakami, in Asian Boss talking about the center of mass in the front of the foot technique, the logic behind was to use the gravity, don’t rotate the hips to conserve energy and keep a straight posture to don’t trip on your weapon… Yeah, he was naruto-running and i’m a bit confused.
Wow – the management consultant in me is truly impressed with the structure and clarity of your message and its articulation. Much effort went into this. The runner in me has learned much from this article, despite having taken the likes of Chris McDougall to bed regularly over many years*… Yikes! Many thanks and regards from Sydney, Australia (* in paperback form…)
I feel liek you completely overlooked stride lenght in the article, which would probably have gone to shoed runners in most cases. Longer strides do of course play together with greater vertical oscillation and greater ground contact forces. Good article, but would have been better if you covered that aspect. While it’s simplistic, running speed can be dumbed down to stride lenght * cadence, so it is significant to mention at least.
Good article. I have low arches but i actually think theres nothing wrong with low arches so long as its not caused by a muscular imbalance or overpronation.Strong springy arches are what you want. A lot of world class athletes and sprinters have low arches, not because overpronation, but because that how their feet are. A low arched foot can be caused by hypertrophy of the muscles underneath the foot, which would mean a springier yet lower arch. So if you have low arches but no over pronated foot then youre good. When people talk about “bad flat feet” theyre typically referring to the flst feet that is caused by bad posture i.e. overpronation.
I started my running 5 years ago with c25k plantar faschitis and heel lifts in the first year despite a forefoot strike. Fewer issues since although since moving to barefoot shoes I’m starting to notice some pain and tightness in the base of my calf and heel so guessing achillies issues with increased running load this year.
I think I’m opposite to what the majority of people does. I think I rely too much on using the front of my foot. Even when standing, there are times I would notice that the heel of my foot isn’t touching the ground anymore. It feels okay for me though, but everytime I use a shoe with a lot of cushion, i tend to roll my ankles. I have only rolled my ankle once when barefoot but I can’t even count how many times I rolled my ankles when using shoes.
When adjusting your form, don’t make a forefoot strike your cue. Focus on making contact with the ground under your center of mass. Whether you heal strike or forefoot strike, over striding will lead to injuries. Striking under your center of mass is one of the most important factors, and unless your sprinting it’s likely a midfoot strike will be more ideal too.
Heel striking isn’t necessarily a bad thing, it’s a complete myth. What isn’t a myth is that overstriding is bad, there are many elite runners who heel strike like Shura Kitata and Brigid Kosgei but the difference being they don’t overstride. So what should you do? here are some tips: 1. Don’t worry about foot strike, if you force something artificial it will lead to injuries, forcing a forefoot can lead to plantar fasciitis, Achilles tendonitis, calf strain and forefoot stress fractures. 2. Land your foot perpendicular to the ground and under the flexing knee. It is impossible to land under your centre of mass unless you’re sprinting. All the top runners in the world land in front of their centre of mass, I would recommend perusal James Dunes article on Mo Farah’s form 3. Keep Cadence high, cadence between 170-190 is the general ballpark that will prevent overstrides and a braking force 4. Do not go barefoot straight away if you have been using shoes for a long time, especially if you haven’t run before. This WILL cause injury 5. Association ≠ Causation, those shoes likely do not cause lower cadence, rather it’s weaknesses of the individual which prevents people from utilizing the shoes to their full extent, it’s incredibly important for new runners to strengthen their legs rather than go cold turkey on shoes, it’ll more than likely cause more injuries I hope this helps, thanks
This is clearly questionable as if this were true, why aren’t olympic level distance runners running bare feet? Most of them are from areas of Africa which are so poor it would actually be an advantage for them to run barefoot because they don’t even have enough for food yet they buy running shoes. The real reason why people heel strike is because they overstride, if you land your foot directly beneath you or slightly behind you, it’s almost impossible to heel strike, its just poor education and bad form nothing 2 do with shoes.
Not to sound pretentious but is anyone really surprised by the fact that the most efficient way to use our feet is the way biology intended them to be used? I mean besides protecting our feet from hazards and creating support for people with flat feet, it kind of seems like a bad game of telephone to assume shoes where invented to make use run faster/more efficient.
injuries are happening due to pressure on people to run even if they are overweighted or undertrained. it is just said “go run” as they did it entire life, and most of them will run for the first time when it is prescribed to them. People should do weight exercise first and only when they build up strength and their body adapt to movements and loads they should go for stamina training.
Nice and technical explanation-a new approach to understanding this rather than a re-hash of same old explanation. Have seen many barefoot runners from India doing Comrades under blistering hot conditions. Prefer my t-rocket sandals to melting tar! Maybe you could discuss the benefits running in huarache-type zero drop sandals? Saffa