First off, Delta Gear recommends that if you want to run barefoot that you stay on grass or dirt trails
to prevent injuries such as stress fractures or metatarsal breaks. We do not recommend running barefoot
on concrete, and if you do so, you do it at your own risk. That said, here's an interesting article from
contributing author, and running maniac, Kurt Stein.
Five-fingered shoes all induced blisters, and minimalist shoes like Nike Frees weren't bad to switch
to for race day after you eliminate heal-striking by running barefoot. But when I talk about barefoot
running, I mean barefoot running. Bare feet on concrete. My experience has been overwhelmingly
positive and has forced me to reconsider some of the ways that I have viewed running, or
fitness in general.
While training in shoes for the Little Rock Marathon last spring, I really irritated a neuroma that
I had in my right foot. I had felt this thing flare up before but always attributed it to new shoes
or having shoes laced too tightly. I was getting a bit burnt out after about 8 months of rigorously
following a marathon plan. I struggled through the marathon but finished and in a great deal
of pain. After the marathon, I had vowed to take a little break and give barefooting
a try. Well, six weeks after the marathon, I did.
Now, giving up your miles as a runner is a tough pill to swallow. I constantly defined myself by my
miles totals and my splits. Going from running 8-9 minute miles to 10-12 minutes miles was a bit
embarrassing. But I did it. After about 2-3 weeks, I couldn't stand going slow anymore! I laced my
shoes up and went out for a run. After one run, I knew it didn't feel right; I couldn't stand how
sweaty my feet felt or how cushioned the trainers felt on my feet. So...back to exclusive barefooting.
You have to start slow. I started out by running about a mile at a time, every other day - which was
probably still too much. After a couple of weeks, I bumped it to 1.5 miles, then 2 miles, and eventually
most days I was running 3 miles. Occasionally, my feet would bother me and I would run a couple of times
in some Luna sandals but most of the time I would run barefoot. After a barefoot run, I would always just
feel so good. Like I had a good workout but never felt beat up. After a good run in shoes, I always felt
a bit beat up. It could be that I was running slower.
The neuroma does not bother me in sandals or when running barefoot. It just doesn't. My toes spread out
more and the firm ground (or firm, flat sole) doesn't push on the irritated part of my foot. Every
cushioned trainer I have tried irritates it (except for the Mizuno Wave Rider, strangely). Most "minimal"
trainers irritate it - especially any shoe by Merrell. As a sort of gear whore, I always like looking at
shoes and thinking that there might be other paths to success but this is always elusive. Running on bare
soles just feels great. It is cheaper. Sure, I am slower - MUCH SLOWER - but that doesn't really matter
if I can run injury free and happier. Plus, it is cheaper. I was going through shoes once every couple of
months before. Now, I have a few pair of Luna Sandals (which aren't cheap), they don't really have as many
"moving parts" and thus don't need to be replaced as often.
Now, here are the questions folks ask me and what I generally say. These are pretty close to the FAQs you
might see on any BFR board:
Does it hurt? Yes. Your feet are sensitive and stepping on crap hurts. But they are also OVERLY sensitive
and what might feel like it really hurts - like stepping on a pebble - generally won't cause any real
damage.
Does it burn your feet? Yes. But see the first question. I have successfully run on blacktop with temps
in the 90s where I thought my feet were literally cooking. Though the running was not entirely comfortable,
after I got off of the hot surface, my feet were fine. I would imagine there is some threshold where this
is no longer the case and your feet will blister from the temperature.
What about glass, razor blades, needles? While there are all sorts of hazards potentially out there, I try
my hardest to not step on things that might hurt my feet. Keep in mind, your feet are not as delicate as
you think. I have stepped on glass and wire before, which I would expect to break skin but it has not
happened...yet.
Don't your feet need support? The theory is that running on bare soles exercises and restores the muscles
of your foot. Now, I recently might have overdone it and stressed my posterior tibial muscle tissue, but
I think that the theory is generally correct. Your muscles do the work of cushioning your landing rather
than the foam in your shoes.
Again, I am not really an expert on any of these and I don't really like to listen to those that push
irrational nonsense. But what I do know is that I really enjoy running again and that I feel great
before and after. There's one thing you can count on when barefooting, most people will look at you like
you're crazy. If that doesn't discourage you and you give it an honest try, you may find that
it just sort of makes sense.
Before you throw your sneakers away and barefoot it down running trails, read this. Running
with shoes is actually more efficient than running barefoot, according to a CU-Boulder study
that measured how much oxygen people consumed and how much carbon dioxide they produced while running.
Researchers state that running in lightweight shoes requires 3 to 4 percent less energy than running
without shoes.