In all cases it is prudent to observe and not go past your limits. Overdoing it will yield blisters, calf pain, and many other types of ailments. This is part of the tearing up of the bottoms of the feet that people experience — they are simply doing too much, too soon. You wouldn’t start training and week later run a marathon, why would you think you could go out and run 5 miles barefoot without ever having run barefoot before?

I’ve written about (and sometimes revise) the best method of getting up to speed.

As Brandon succintly points out in the comments below, which I think is worth adding here so it doesn’t get lost:

Form is a very important part of the answer to this question. You want to lift your feet, instead of pushing off with them. If you run like you do in shoes, you will rip your forefeet to shreds. The idea is to lean forward, slightly to use gravity to “pull” you, so you don’t need your feet to push as much. With this lift, there is much less friction and therefor less/no damage to your feet!

I hear people write off barefoot running simply because they do too much and find themselves hurt. Apply some common sense here.

Have something to add? I’m always listening.

Zola Budd

Barefoot runners know what works for them, but the shod community has a lot of common running misconceptions they throw out as truths or “what-ifs”. This list is an attempt to dispel those myths, or at least bring reasonable doubt into their statements.

I always encourage people to be pragmatic above all else and to question their beliefs, whatever they may be. Only through introspection and questioning can we be sure we are on path we wish to be running down.

My hope is that this list will help those who are on the fence regarding running shodless and give clarity to those who already do, but are stuck for specific answers for friends, family, and internet trollers.

1. Barefoot running is going against decades of research, studies and common sense. Those decades of research are actually more like decades of market research. There are no studies which show that running in shoes reduces the risk of injury despite specific inquiries for them.

As for common sense ruling out running barefoot — is your common sense run by corporate marketing? If you stop and think about what truly makes “sense”, placing your feet in padded boxes is at least debatable.

2. You’re going to step on glass and rocks. Using your eyes while running is important. What your eyes see, your feet don’t step on. It’s the same principle that keeps you from hitting pedestrians while driving your car. Simple observation will lead you around most obstacles.

Small rocks and bits of garbage on the sidewalk or trails quickly become non-issues. It takes a few months to adjust to the new sensations and once that is completed the pebbles aren’t even in your mind. It is true, while barefoot running, you may step on a rock! I can’t dispel that myth, but I can say, it’s not going to kill you.

Running on gravel is no different than running on pavement other than it takes a lot more practice to get comfortable with.

There are risks associated with running barefoot though. Running with shoes provides obvious protection to externally acting forces, whatever those may be. For this reason many people are more comfortable in minimalist shoes. This provides the layer of physical, and sometimes mental protection they require from the environment.

3. You should listen to your podiatrist. When all you have is a hammer, everything looks like a nail, but they are definitely listening to the barefoot sentiment.

Traditionally trained US podiatrists are not experienced with barefoot as a lifestyle. The US population is simply shod 99% of the time so how could they have many day-to-day experiences with shodless folk?

Never trust those whose livelihood depends on your purchasing products and services (orthotics) from them. This isn’t to say that all podiatrists are one solution fits all idiots, but that you shouldn’t blindly follow the instructions of someone who may have a vested interested in taking you down a specific path.

There are exception to this rule, as any rule, but should you listen to your podiatrist, or listen to your body? There have been many testimonials by people who have gone against their podiatrists wishes, attempted to run/walk barefoot and reaped tremendous benefits. They have also opened their podiatrist’s mind to the possibilities that barefoot strengthening can provide for their clients.

4. Pronation is unnatural. This is simply wrong. Pronation is the natural, inward roll of the foot. Some pronation is a good thing since it absorbs some of the impact when you run.

5. No Elite runners run barefoot. Running can be lucrative to a select set of elites. Once you drop off the very top tier, getting money to train becomes more difficult. Running companies sponsor a tremendous amount of athletes in the US, including collegiate sports teams. When companies sponsor the athletes, don’t you imagine they have a clause in the contract requiring them to wear that companies brand? Why else would they sponsor them?

The athletes need money, the shoe companies need their products tied to elites so that normal runners will be convinced of their effectiveness. The formula works.

Despite this there are many well known barefoot “elites”, here area a few.

Bruce Tulloh, Zola Budd, Neville Scott, Abebe Bikila, Herb Elliott, Doris Brown

6. You can’t run barefoot in the snow. You can run barefoot in the snow, it just takes time and effort to evolve your skills. With that said, just because you consider yourself a barefoot runner doesn’t mean you have to be barefoot all of the time, even in the snow.

If your feet are too sensitive to be out running through the snow, it’s logical to put some coverings on them. Whether those are running shoes, minimalist shoes,  sandals, water shoes, garbage bags — whatever works for you.

Going out for a barefoot run in the snow after running in shoes your entire life might be a ludicrous endeavor. Winter may not be the best time to start running barefoot outside.

Many people have access to the treadmill though, which can be the perfect winter place to begin your shodless experiences in a controlled environment.

What better time to experiment with being barefoot than in the offseason?

7. After 20, 30, 40+ years of being shod, my feet need shoes. It’s becoming obvious to even those who disapprove of full time barefooting that training in barefoot strengthens feet.

Shoes support your feet. The more shoe, the more support.

Simply because your feet have always been in shoes is no reason to keep the status quo. Different people will have different levels that they can tolerate initially. Then, through iterative progress, strength and endurance can be built up. Treat being barefoot like you would any training regimen — start out slow, listen to your body and build.

What have I missed? What would you like to hear more about?

A great 8,9, and 10 from Barefoot Josh, thanks Josh!

8. Modern surfaces are much harder than the soft earth our ancestors ran on, therefore we need cushioning.

Our ancestors ran on many surfaces, some of them with all the hardness of concrete with none of the smoothness. In fact, to a barefoot runner, a hard surface means predictability and are easy to run on. As a barefoot runner, I’m probably biased. My observations don’t disprove the claim. However, there is no evidence for the claim, either. It’s speculation made by people who never run barefoot.

9. You have to be tough.

Toughness is a liability for those wishing to learn to run barefoot. Wimps learn faster, with fewer risks of injuries. Pain is not something you run through without shoes. Pain, to the barefoot runner, means bad, inefficient form.

10. It’s dirty.

OK, that’s not a myth. But the implication, that a shoe is more sanitary than the street, is.

The root of the issue is that the person asking the question is starting with an assumption (I need shoes) and asking about the base (the feet), instead of starting off at the base, and asking a question about making an assumption.

Let’s start with the facts:

1. We were born barefoot — completely naked.
2. Running shoes are a fairly recent invention.
3. We evolved to be runners.

Given that we start off life without shoes, and we evolved to be runners, it would follow simply that we are born to run without shoes. If we leave out culture, peer/parental pressure/indoctrination, and look purely at physical reasons we would wear a foot covering, what would that list look like?

1. To provide warmth and/or prevent heat loss.
2. To protect the skin against extreme hot or cold.
3. To protect the skin against protrusions such as jagged rocks, thorns, cacti, etc.

With that said, the simple answers to the question  “why wouldn’t you run barefoot?” are:

1. Too hot, the skin on my feet will burn.
2. Too cold, my feet will get frostbite.
3. I’m running over a field of broken glass and syringes, blindfolded. Or less sarcastically stated: I’ve kept my feet in shoes my entire life and I’m afraid to let them out, because they are incredibly sensitive.

If you’re currently running in shoes, ask not why I choose to go barefoot, but why you choose to go shod. Is it because that’s how people always have done it?  That’s simply not true.  Is it because you’re afraid of the scorn and odd looks from others? Is it because you’re afraid your feet will respond as if you’re the princess and the pea?

Well, why?!

(1) Feedback Loop. The difference between what you feel when your feet are directly touching the ground versus touching the ground through shoes is immense.  The most sensitive areas of your body are your hands, lips, face, neck, tongue, fingertips and feet. Covering any of those areas would obviously reduce sensitivity, correct?

Here’s a simple exercise to illustrate the difference: take an object and hold it in your hands.  Feel the texture, the firmness, the warmth, the shape.  Now put a glove on your hand.  Try the same thing.  You can still kind of tell what the object is. The texture information disappears, along with your assessment of the object’s heat and your ability to apply correct pressure.  This is what happens when you put a glove on your foot!

Of course the thinner the (foot) glove, the more feeling that can pass through, though it can never be the same as without that glove. That information isn’t earth shattering, it’s obvious once we apply reason.

When a person makes a transition from the typical running shoe to a more minimalist shoe, think of it as a person taking off their heavy duty mittens and putting on a pair of thin gloves. The sensation at first can be overwhelming as new information is being provided. Logically, removing the thin glove will provide even more feedback.

While we run (or other exercise) we are forcing our body to adapt. I would prefer to give my body as much information as I can in order to change in the most beneficial manner.

(2) Cost. Things cost money.  You only have so much money.  With me so far?

If you don’t spend money (or as much money) on shoes, you’ll have money to spend on other items, or to save for that special day you find out the chimney in your house is now leaking.

There are hundreds of thousands of people whose sole job is to convince you to buy things. They don’t care what it is, their job is to sell what the company tells them to sell. Market it, spin it, convince you that you can’t live without it.

The story of how the diamond has been marketed is a great example of people being sold something they don’t need.

(3) Being barefoot bothers others. For some reason, folks hate seeing things that are different. It irks them to no end when you don’t conform. Seeing you barefoot can make people very uncomfortable.

Why is he barefoot?  Doesn’t he know he’s going to catch some awful disease, step on a hypodermic needle, and follow it off by crawling through a field of broken glass? There is a social stigma attached with being barefoot in places where others do not expect it, which can be pretty much anywhere.

When not running, or some other form of strenuous exercise, minimalist shoes serve mostly to protect those around you from feeling this anxiety.

There is a great statement on twitter regarding this very thing: “Minimalist shoes fulfill the need of those around you for you to not be barefoot.” -@rmgraham

What are your thoughts on the differences between the two?

Barefoot/Shodless. Frostbite is a serious concern as temperatures drip into the 30F and below and snow settles onto the ground. Cities spray the roads with salt and other chemicals, lowering the freezing point of water and creating a more caustic environment for skin. These are serious concerns and should not be taken lightly. They should also not be feared without being understood.

Being barefoot in the winter takes adaptation, just like any other type of activity that your body is not used to. The trick is to adapt slowly.  The question is, can we truly adapt to such a thing? At this time I don’t have an answer for you. My limited experience with running barefoot outside has involved numbness in ~30F weather.  I promptly stopped, got inside, warmed up, and went back out slightly shod.

Perhaps I’m erring on the side of caution but the purpose of running barefoot is to increase the sensory perception and feedback. The moment things start to get numb, I am in a situation where I can easily overextend, over-stride, or simply overstep what I am capable of.  Not to mention the heightened risk of frostbite.

Barefoot Rick has written some fascinating information regarding his barefoot running over the past 5+ years. The pictures are not for the squeamish and show him with various stages of frostbite and other injuries.

It’s definitely possible to run barefoot in the winter; the jury is still out on the duration, adaption time and risk of lasting injuries.

Socks. Pulling on a pair of running socks (or wool socks) and just going out for a run seemed like a reasonable idea. After all, it’s still pretty close to barefoot right?  Well, not so much. The wool socks bunch in the front and felt extremely awkward. I had to take them off half way through 8 miles and run the rest barefoot. They did manage to keep my feet warm.

The running socks were no better. These provided very little warmth and the actual “sole” of the sock would have worn through after another 2-3 runs.

Just socks is not a viable option.

Vibram Five Finger Classics with Injinji Socks. The classic VFF have no strap over the top and are the most minimalistic of the Vibram options. Coupling these with the Injinji toe socks provides a warm and wicking solution. The actual running in “classics” is difficult since the elastic around the back pinches at the heel. If you remove this elastic the heel of the shoe is difficult to keep secured.  Perhaps you will have better luck with this setup, however it is not feasible for me due to these limitations.

Vibram Five Finger Flow. Marketed as “ChiRunning in colder temperatures or crossing a stream with your kayak, the FiveFingers Flow provides comfortable barefoot protection”, these definitely kept my feet warm. The 1.2mm Neoprene lining and 2mm EVA footbed provide the thermal insulation and protection.

Despite having a thicker sole than I would like, these have proved the best solution for me, thus far. The feeling is as close to barefoot as I can simulate while retaining feeling in my feet.

Since the shoes cover the entire foot, they do not feel as though they are going to slip off, like the VFF classics which allows for a more natural gait. As long as you are used to running barefoot, your form should allow to adapt to these without too much effort.

Treadmill. Barefoot running on the treadmill should not be dismissed as a winter alternative. Even if you are going to adapt your feet to the cold, the treadmill can help.

I’ve used the treadmill to both log miles barefoot and to warm up before heading out the door. I find that having muscles loosened up and my body temperature higher helps me ease into the cold without stiffness.

Snowshoes. I have yet to attempt this. Once there is some snowfall here in Michigan I will be trying my new Atlas Run Snowshoe. I’ve never “shoed” before but it sounds like a great way to run through the winter trails.

Feedback?

So how do you run in the winter?  What have you done to keep your little footsies from freezing solid? I’d love to read about your trials and tribulations.

Edit: A more comprehensive winter running article is also available.

References

• Injinji Socks – aka, the toe socks come in all sorts of heights, material types, and colors.  I have used them with my classics and found they are comfortable, albeit expensive.
• Vibram Five Fingers