Running barefoot

SPARTA!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

I don't run completely barefoot, but I mentioned in another thread I've given up on ultra-cushioned trainers for everything. Now just using old old sneakers with minimal cushioning and definitely the calves feel it at first but you'll adjust to it soon enough and I can attest that you'll be able to run longer and faster and more comfortably. I may not be the best authority on running, however, since I hate it. Only time I like to run is when playing sports-- soccer, basketball, football, rugby.

 

I agree with Zack. We are born without shoes but due to necessity or fashion they have become a part of our daily attire.

The problem with footwear is that it allows the intrinsic muscles of the feet to become weak leading to plantar fasciiitis, shin splints, etc.

While I would not promote going barefoot all the time as your body is not used to it and you may develop problems I think there is some good in walking over uneven surfaces to strengthen intrinsic foot musculature.

One way of doing this is to curl your toes halfway while standing barefoot. Now lean forward almost to the point of falling over on your face and hold that position. This will help strengthen the intrinsic foot muscle and decrease the likelihood of plantar fasciitis.

 

The easiest way to build up the anterior tibialis muscle is to get some rubber tubing/band and attach it to the bottom of a table leg and then to the top of the foot. Pull your toes/foot towards your knee. Keep in mind you want to increase the endurance not strength of this muscle as it is used hundreds of times while running so endurance is the key. Keep the resistance low and the repetitions high and you should be good to go.

Also keep stretching pre and post running to prevent injuries.

 

Although it is "barefoot simulation", a love running a few times a week with Vibram Five Fingers slippers. It isn't as balls-to-the-wall as the tire tread sandals, but you get a lot of the benefit of barefoot running without destroying the soles of your feet. I have no desire to actually trail run totally barefoot, but I have gotten a lot faster since running in the Vibrams.

 

I had a pair of asics that I never felt right running in, so I switched to some saucony's that have much less padding and cushion and they're much more comfortable. I don't think I'd ever go the full barefoot running method, but lately I have been trying to focus on my running technique and land more on the front of my foot rather than heel striking.

I saw an interesting article accompanied with videos that shows people running on a tread mill with a force meter underneath. There is a huge impulse force when you strike with your heel which is what can cause a lot of people's knee problems. I was amazed at how, even in running shoes, the impulse impact is almost non existant when you switch to a forefoot strike. I definitely feel it more in the calf muscles but it's much gentler on the knees.

 

I run on dry sand. Its a better workout and much easier on your feet in the long run. Either way you will build up the muscles in your calfs and ankles especially.

The problem with running on hard surfaces, like cement is that it takes its toll your knees etc after a while.

 

I ran barefoot for over 2 years including a half marathon. It all started with a conversation on an airplane. I was flying from Chicago to Kansas City and the guy next to me had just run the Chicago marathon barefoot. They call him Barefoot Rick, and I had no idea at the time, but I had met somewhat of a celebrity in the running community. He even gave me his business card and he was the ultimate salesman because his argument was so strong that I started barefoot running the next day.

Here is the guy's webpage:

http://barefootrunner.org/

He's actually fairly well known in the running community, I later found out - and as you can imagine - stands out in a crowd of 200 dollar running shoes.

After 2 years, here is my opinion -

I ran on roads, paths, dirt, snow...and the most difficult thing with barefoot running is keeping your feet CLEAN. You will be in a constant battle trying to keep them any color except black.

The first few weeks are extremely difficult because and surpisingly the most affected area for me was my knees. They just simply weren't used to the increased impact.

Your running form will improve significantly. Shoes allow mistakes and forgive bad form...barefoot running will punish your body if you have bad form and you either adapt or live with pain.

Your soles quickly build up a hard, solid padding and I got to the point where I could run over glass and not feel a thing.

Watch out for dirty syringes!

Have fun...I definitely felt more "free" and "natural" when running barefoot. I think if anything, it should be at least incorporated into a training regime to help develop better form for runners that lack it. It has a self correcting method that I think is invaluable.

Try to stay on the softest surfaces possible. Concrete is hell on knees. Dirt, grass, sand, asphalt are all great...concrete - not so much.

 

We run a mile before BJJ class - barefoot. So I do that 2x per week, plus run 1-3 miles with shoes on when I can.

While my quads aren't really huge, I do have Popeye calves...

 

I'm not a Jesus freak either and hate those that preach, and I didn't even notice the religious stuff on his site. No big deal, I just read about the running stuff because he has a lot of experience and some good barefoot running information on his site. I'm not offended if he wants to put the religious stuff on there too - it's his site...I just kind of mentally overlook it. Its okay to share common ground or interests with people with differing views, ya know - really...it is. I talked to the guy for 3 hours on the airplane and not once did religion come up...strictly talking about running.

He may be a religious nut for all I know, but he's also a nice guy and a person who raises money to help provide wheelchairs for the impoverished and disabled in developing nations - so I could tolerate a little religious garble on his website when I was doing research on barefoot running - especially when there are few resources available to the sport.

 

That's probably the part that took the longest, but it's also the most amazing. I think it's one of those things that gets better the longer you're at it. I had good padding on my feet after a couple of months...but I remember one time I was running down an alley in Chicago after about a year and I didn't even notice that I had run across a broken bottle until I heard the noise. After, I stopped to examine my feet and there was no trace that I had just stepped on glass.

 

It just naturally happened. I live in Chicago right on Lake Michigan and they have an excellent running trail that is a mixture of asphalt, gravel, sand, and concrete. I think for the first few months I concentrated on running with the best form possible to minimize impact and then once I was comfortable with that I started focusing on foremost distance, and then lastly speed. I don't exactly do anything special though.

People in Africa that don't wear shoes have unbelievably tough soles. Their feet can withstand all sorts of punishment without pain.

 

If you are going to run barefoot outside please take some precautions like these.

http://www.vibramfivefingers.com/indexNA.cfm

I use them to train my feet.

Eventually you're going to step on something bad.