It is not very hard to make the case that being barefoot while running, walking, dancing, standing (any time you use your feet) is better for all the joints and tendons in your body. The physiology of the foot and its connections are well suited to help maintain balance, while minimizing impact to the rest of the body, an ability which is greatly diminished while wearing shoes. It is even pretty easy to convince someone, who is willing to not be offended, that being sole-to-ground (or floor) is something that gives the best feedback for avoiding musculoskeletal problems AND that the soles of the feet do toughen up appropriately when exposed to most surfaces. But the fact remains that people get injured while going barefoot. This happens partly because we do not live in a perfect world. However, fortunately, a person can avoid, or even “run through”, a lot of barefoot injuries if they learn a few basic things.
One common problem is a tight or tender achilles tendon. There are two main factors that lead to this. One is that the body parts associated with running have been weakened by shoes. You have probably heard the “being in a cast” analogy. Shoes keep certain leg and foot muscles, and their connective tissues, from fully functioning. The second factor is trying to run intensely, such that the legs are kept in a tightened state while running.
It can be hard for someone who has been running regularly to believe just how weak specific running muscles can be due to shoes. Even if a person comes to barefoot running with the head knowledge that it is better for the body, there has to be a decisive and almost constant choice to be patient about letting those structures get strong. It can be even harder to think about relaxing while running. Running seems to be an intense activity, something that is inherently pushing the limits of endurance. Wearing shoes while running amplifies this mind-set, since it dampens the very mechanisms that make running both a fun and an economical movement. Here are some suggestions to help the process and stay injury free:
- increase barefoot mileage gradually
- rest a day (from running) between runs to allow for tissues to adapt
- run more slowly, giving more attention to running smoothly and lightly
- keep legs relaxed, thinking about letting the knees be bent
- let your pace increase gradually, and more naturally, get faster
- avoid pushing and straining to make yourself go faster
- warm and massage, or roll, the legs and feet at least on days you run, and every day if possible
Let’s dig into each of those points a bit.
There is an advantage for someone who is new to running and is starting out barefoot. If you are willing to let go of previous (shoe-addicted) running goals, you can have the same advantage. If I may be so bold, shoes are like drugs. They give you a false sense of freedom, while trouble is festering inside the body. Or caffeine addiction. You may feel you are energized by an abundance of caffeine, but you are never quite balanced throughout the day. Take any of these substances away, and there are at least headaches and mood swings. It takes some time to “find yourself” and function with a clear head. Shoes are often causing everything from icky, moist skin to stress on the back to atrophy of foot muscles. While you are adjusting to the beneficial and strengthening changes of letting your feet work like they are supposed to, you probably want to put off making any important decisions (i.e. signing up for races) or adding other stressors to your daily routine (even more mileage in shoes). Relieving yourself of such stressors will make it easier for you to increase your barefoot mileage gradually. It’s like having been sick and knowing it takes more time to get back into running shape. Pushing it often leads to much more time being sick.
When you are first getting used to a new activity, you often need more rest in between sessions. This has the effect of allowing you to more carefully monitor your body for trouble. It also gives muscles that are dealing with new stresses time to adapt without having to perform in a weakened state. You are always more prone to injury if you are tired.
Running more slowly when barefoot is not boring like running slowly in shoes is. Shoes make it feel plodding. Being barefoot gives more of a sense of play. People talk about an optimum speed for good form, but the fact is that form deteriorates as the body is stressed. So while a fun fartlek or striding section may be reasonable and useful once in a while, when first beginning to run barefoot, pushing the speed constantly will lead to injury. Running beyond the comfortable aerobic zone for much distance means that the muscles are being strained for oxygen and are probably being subject to greater impact. ALL the parts of the foot and lower leg need time to get stronger, from the bones to tendons. Save speed work for later, when all of those structures are used to carrying the load (as they were designed to do, but are not ready for yet). Later, your form will probably be better, too, meaning that you can run at faster speeds without the older habits of shoe-induced impact sneaking in.
Experiment with letting your lower body, in particular, relax while running. This can be helped along by thinking about letting the knees be more bent, but really, the relaxing works best if it starts at the hips and goes all the way down the legs to the feet. This may seem counterintuitive, but it actually allows the legs to be more springy! It prevents injury because you are letting the muscles and tendons assume a more relaxed phase between each step. I have even gone so far as to let my foot hang from the ankle between a number of steps when I feel like I am having trouble letting my legs relax. Although there are times when a pain or strain dictate that a run should stop, there are many times when I have felt something “developing,” but had it go away once I remembered to relax. Ironically, I frequently find I go faster once I let this relaxing settle in, too!
There is a point at which sprinting, at a level well above aerobic threshold, will be faster than running at a comfortable pace. But that is unsustainable for a long run. On the other hand, a comfortable pace does not mean a slow pace. If you allow your whole body to gradually get stronger, speed will come, but be much more comfortable than you thought it could ever be. As you allow your pace to gradually increase, you are giving time for all of the body parts to get strong enough to be fast without being stressed. Voila! Injury free speed!
Being on guard against pushing or straining for speed is the counter point to staying relaxed as discussed above, but sometimes I need to hear things said from both directions for it to sink in. Again, that doesn’t mean you can’t enjoy the thrill of a good sprint or exhilarating effort once in a while, but really try to limit those in the first few months, until you’ve made progress where you really feel your form settling in.
I can’t say enough how much of a difference daily massaging of my lower legs has made. I do it myself, based on the trigger points therapy approach, after soaking in a hot tub for a few minutes. It only takes a few minutes.
Besides these pointers, there is the more “normal” wisdom, like get enough sleep, eat well (lots of butter for me!), do other exercises that enhance balanced fitness. I like the cross-training from swimming, dancing, and biking. And gardening-yoga-strength training. A key feature is to do things that you like and try to stick to a bit of a routine, that includes resting. This may not result in a perfect, injury free life, but you will almost certainly hurt yourself less.
Read here for a simple beginners guide to barefoot running.