Tips to Start Barefoot Running

Last week, I mentioned about the latest research on barefoot running.  It showed how natural and habitual barefoot runners are able to land properly on their feet with the forefoot striking first on the ground and distributing the impact and weight of the body evenly across the feet.  Heel strikes were likened to a hammer being pounded on your feet.  That’s how bad it can be.

After I read that article and watching the video, I want to try barefoot running myself.  I did it once when my feet were painful because they were a bit tight.  But I didn’t last long.  Maybe just a few kilometers and decided to ride a taxi back home.  Here are some tips for barefoot runners from the researcher Dr. Daniel E.Lieberman.  Read them before you throw away those shoes.

The tip are from his website.

• Think safety first.  Barefoot running brings more controversy as this may also cause injuries like running over shattered glass, nails, or other sharp objects. It’s safer to run on a track or a pavement free from debris.
• Consider investing in “minimalist” shoes that promotes barefoot running.
• Start by walking around barefoot to condition yourself and gradually increment your distance.
• Master a good landing.  Good landing should feel gentle, relaxed and compliant. It’s like flexing your hip, knee and ankle after a jump.
• Do not over stride. Don’t land with your foot too far in front of your hips. This requires you to point your toe more than necessary which can add more stress to your calf, tendon and feet.
• Run totally barefoot on a hard, smooth surface. Make sure that it is free of debris. Sensory feedback will tell you if you are landing too hard. Don’t try on a very soft surface like a beach for you won’t learn the proper form of landing.
• Stretch your calves and hamstrings as you make the transitions.

Do’s and Don’ts

• Barefoot running is not for everyone. It should be avoided by individuals who have sensory loss to their feet, those who have significant foot deformities, and other foot-related problems.
• If you have some ailments or injuries that prevent you from running, walking barefoot is equally beneficial. It would also help strengthen your foot and ankle. Still, consult a physician before you do this.
• Don’t run barefoot on cold surfaces.  Your feet will be numb and can cause sensory loss to your feet. You will not be able to feel the pain or any other injuries caused by running barefoot.
• It’s better to run during daylight so that you can avoid pebbles or any debris in your path.

Check out Christopher McDougall’s book entitled Born To Run.  Talks a lot about barefoot running.

Book Description from Amazon.com:  Full of incredible characters, amazing athletic achievements, cutting-edge science, and, most of all, pure inspiration, Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong.