Why not try...?
BAREFOOT RUNNING
No longer the preserve of LA hippies and Anna McNuff, barefoot running has entered the mainstream. But should we be doing it? And how on earth do we discard our shoes in the first place?
Words: Laura Briggs
Channel your inner six-yearold and ditch the trainers for a barefoot run through a soft dewy field in 2022 – no, we haven’t gone mad, it might just be the best things you can do for your body and mind. Although the idea of running totally barefoot, in minimalist shoes or even socks (think Vibram Fivefingers shoes or Baresocks) continues to be a bit of a Marmite subject for runners, some swear by it for a number of reasons.
Those who know feet say barefoot running has its advantages and, when done correctly, could reduce injury and improve form over time. At its most basic level, going barefoot has the ability to ground us and connect us to the earth in a way that can’t be experienced through footwear.
“Barefoot running grounds you, gets you back to nature, you just feel like a feral little child. I wanted to feel it, every part of it, all beneath my feet”
Wearing shoes deconditions the feet so essentially they get lazy and atrophy sets in when the muscle wastes away. Rather than building the muscles we should be using for stability and strength in our running, many of us rely on the cushioning that we’re so used to in our everyday shoes and trainers.
Happily, lost muscle can be built back up again over time, and when that happens, our feet become more effective at moving us forward without compromising the rest of the body. Strong ankles, calves, Achilles, and plantar, make for feet that can take us almost anywhere – without the need for shoes. (Just think – if you add up the savings from not having to buy a new pair of trainers every 500 miles or so, you’ll be quids in as well.)
Heart and sole
There’s another reason that inner sixyear-old rails at the idea of putting her shoes on – we all know it’s just plain fun running around in bare feet. Regular Women’s Running columnist Anna McNuff knows more than most about that joy – and pain!
Proving to the critics that it’s possible to run the length of Britain totally unshod, she covered 2,352 miles (90 marathons) for her 2019 Barefoot Britain Challenge. “Barefoot running grounds you, gets you back to nature, you just feel like a feral little child.
BAREFOOTING Advice from a foot expert
Rebecca Cornthwaite, Head of Podiatry Operations at Shuropody lists some of the reasons you should try barefoot.
Running barefoot is great for those keen to try a more naturalistic approach. Barefoot runners have often reported fewer knee and hip injuries, but on the flipside it can lead to more ankle and Achilles tendon complaints due to the shift in muscle usage – it can be all too easy to overload the muscles and tendons. As a result, it’s important to introduce new practices and techniques gradually.
• One of the main benefi ts, aside from the holistic feeling of being more ‘grounded’ or closer to nature, is that barefoot running can help strengthen and build the smaller muscles in the feet, hips and legs which can in turn improve balance and stability. Some runners believe it can improve their running times as the mechanics of barefoot running put more focus on the forefoot, creating a lighter, ‘springier’ stride.
• Speaking with a footcare expert such as a podiatrist before embarking on a barefoot running regime will mean you can incorporate any additional stretching or strengthening exercises necessary to ease the transition. As a rule, it’s always a good idea to complete a thorough warmup before barefoot running, focusing especially on stretches that engage the foot and the calves.
• Some runners might need to consider the impact of barefoot running if they usually wear performance orthotics or shoes, as they may lose any additional benefits that they get from the arch support they are used to. It’s usually recommended to start with barefoot walking to acclimatise the feet, before introducing brief periods of running or jogging into the session, and building up gradually from there to a comfortable level.
• Barefoot running shoes can be a good way to get into the habit while still protecting the feet in the early stages, and some runners prefer to use them for part of their regular routine, but there is little evidence to suggest there is any benefit to this other than personal preference in a lot of cases. They can add extra grip and traction for certain running terrains but provide little cushioning, so work more as a protective layer than actual footwear – some marathon and endurance barefoot runners like to use these to minimise the potential damage to the soles of their feet over longer distances and varying surfaces.
• Overall, barefoot running can have a host of benefits if done correctly and can improve gait, strengthen muscles and tendons, and bring a welcoming sense of connectedness to the runner. But, as with any new health or exercise regimen, you need to take your time to research and decide if it’s right for you, and you should introduce it gradually into your routine to make sure your limbs can adjust comfortably. Don’t forget to get regular checkups from a podiatrist to make sure the skin is staying in good condition and hard skin build-up is being managed well.