If you hang out with runners long enough,you are bound to hear someone mention barefooting. What is barefooting ? Barefooting is essentially what you probably think; running or walking without shoes. The barefooting phenomenon seemed to gain traction (pun intended) in 2009 soon after the publication of a bestselling book called “Born to Run” by Christopher McDougall. I won’t review the book for this article, other than to say it is a very entertaining read that promotes barefoot running while intertwined with a fun and sometimes compelling story.
Are there benefits from barefoot running?
The short answer is yes. When feet are cradled in shoes, the range of motion is reduced and the shoe absorbs the shock of the foot plant. (Foot plant is the when the foot lands on the ground during running or walking and NOT a form of athletes foot fungus) Without shoes the foot is forced to absorb the shock and in effect is strengthened. Also, walking or running without shoes forces the athlete to keep body mass distributed over the midfoot rather than just the heel area on impact. The result is more shock absorption with the entire foot and less in the lower leg, which can contribute to injuries.
Are there drawbacks to barefoot running?
There are certain aspects of barefooting that can cause issues. If you are a beginning walker or runner, the initial stress of barefooting on weak foot muscles can lead to injuries. Road debris, such as rocks or broken glass can also cause injuries to the feet. Gum is also an unpleasant find for barefoot runners.
What should beginner runners do?
Most beginners should focus the majority of their workouts on the aerobic side of increasing their endurance engine (heart and lungs – the circulatory systems). As their fitness levels increase, muscle strength in the transmission (glutes, quadriceps, hamstrings, calves and feet) should also increase. Barefooting should be limited to walking around the house or short 5 minute walks. There are a few basic exercises that beginners can do to strengthen the feet without actually running or walking barefoot.
Perform the following 4 exercises on a daily basis to strengthen the feet.
Toe Fan: In a seated position, lift your feet up to a comfortable height. Spread all ten toes out as wide as you can and hold for a slow count of 15 before you relax. Repeat 3 times.
Toe Grip: Place a towel or washcloth on the floor. Use your toes to grab and lift the towel/ washcloth off the floor. Hold for a slow count of 10. Repeat 3 times on the one foot before repeating exercise on the other foot.
Tippy toes: Stand up tall on your tippy toes, just like when you need to reach a top shelf. Walk 30-40 paces before taking a 5-10 second rest. Repeat 3 times.
Heel Walk: Shift your body weight to your heels. Lift your toes and front of your feet up high and walk on your heels. Walk 25-30 paces before taking a rest for 10 seconds. Repeat 3 times.
In summary, strengthening the feet through barefooting or exercises can be beneficial to reduce lower leg injuries and increase strength and speed. These exercises are a great supplement to your training program.
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