Barefoot Running: Pros vs Cons, Tips & How to Start

Barefoot running allows for increased contact between the foot and the ground, which can further engage foot and calf muscles and allow for better absorption of impact on the joints. Running barefoot can also increase your sensitivity to the ground, which can allow your body to adjust movements as needed to avoid injuries. 

Barefoot running is recommended for people who are already used to running, as adequate running form is essential for preventing injuries.

Advantages and disadvantages

When running barefoot, the body is able to adjust to inclines in the terrain, which can reduce the risk of knee and hip injuries. Having no shoes covering your feet can help the middle of your foot come in contact with the ground first, which allows for the impact from the ground to be distributed evenly along the entirety of the foot , Running barefoot is also a natural way to strengthen the small muscles inside the feet, and can reduce conditions related to inflammation, like plantar fasciitis.

When first starting to run barefoot, it may take a while for the skin at the bottom of the foot to grow thicker and calloused. At first, blisters may appear on the instep. It is also important to note that there is a risk for cuts and injuries from stones or broken glass on your running path.

Tips for safe barefoot running

Some tips for running barefoot safetly include:

• Running barefoot on the treadmill;
• Running barefoot on sand, on a beach;
• Running in 'foot gloves' which are a type of compression sock.

Another safe option is to run in non-cushioned shoes, similar to ballet slippers, which allow you to spread your toes wide while running.

It's important to start barefoot running slowly so that your body gets used to it. Ideally, you should start with short distances and durations, as this can prevent toe pain (metatarsalgia) and can reduce the risk of microfractures in the heel.

How to start

The best way to start barefoot running is to start training progressively. During your first sessions, you can swap your regular running shoes for "foot gloves", or try running on a treadmill or beach instead. 

After a few weeks you can start running on grass and then progress to different terrains. Long-distance barefoot running on asphalt (e.g. 10km+) should only be attempted after at least 6 months of barefoot running training. You are advised to speak with a personal trainer if you are thinking about barefoot running and/or if you have specific fitness goals you wish to reach.