Many patients and athletes ask if there is any merit to the barefoot running community’s claims. An excellent peer reviewed article of the current literature can be found here
TLDR: Many pros and cons to barefoot running. Less stress on the knees and a lower rate of injuries, but more pressure on the ankles. Likely the most benefits are seen in people who grew up without wearing shoes “unshoded,” and/or runners who train to transition to this type of cadence and running.
Barefoot running has become increasingly popular in recent years. Proponents claim that it can improve running form, reduce injuries, and strengthen the feet. However, there are also risks associated with barefoot running, such as cuts, bruises, and puncture wounds.
Pros of Barefoot Running
- Improved running form: Barefoot running forces you to land on the balls of your feet, which is a more efficient and natural way to run. This can help to reduce stress on your joints, especially your knees, and improve your running performance.
- Reduced injuries: Barefoot running can help to strengthen the muscles in your feet and ankles, which can help to prevent injuries.
- Increased proprioception: Proprioception is your body’s awareness of its position in space. Barefoot running can help to improve your proprioception, which can make you a more stable and balanced runner.
- Strengthened feet: When you run barefoot, your feet are forced to work harder to grip the ground. This can help to strengthen the muscles in your feet and make them more resilient to injury.
Cons of Barefoot Running
- Increased risk of injury: When you run barefoot, your feet are more exposed to the elements. This can increase your risk of cuts, bruises, and puncture wounds.
- Limited surfaces: You cannot run barefoot on all surfaces. Some surfaces, such as asphalt or concrete, can be too rough and abrasive for barefoot running. There may be more pressure placed your ankles.
- Difficult transition: If you are used to running in shoes, it can be difficult to transition to barefoot running. You may need to start slowly and gradually build up your mileage.
Should You Try Barefoot Running?
Barefoot running is not right for everyone. If you have any concerns about your health, you should talk to your sports med doctor before trying it. If you do decide to try barefoot running, it is important to start slowly and gradually increase your mileage. You should also be aware of the risks involved and take steps to protect your feet.
Tips for Barefoot Running
- Start slowly and gradually increase your mileage.
- Run on soft surfaces, such as grass or sand.
- Be aware of your surroundings and avoid running on surfaces that could be dangerous.
- Wear shoes when you are not running.
- Inspect your feet after each run for any cuts or injuries.
Ultimately, the decision of whether or not to try barefoot running is up to you. Weigh the pros and cons carefully and decide what is best for you.
