Barefoot running shoes are good for your feet

Shoes are supposed to protect our feet and improve performance, but evidence suggests that running barefoot uses 4% less energy than running with shoes on, and that people who run barefoot are less likely to get running-related injuries. Also, many running champions have won races and broken records barefoot: Abebe Bikila, Bruce Tulloh, Charlie "Doc" Robbins, Zola Budd, etc.

If you're interested in making the transition to running barefoot, you may be thinking it's just a matter of taking off your shoes. In reality, you will have picked up habits that aren't effective with barefoot running. Post give some techniques that may help you to make it happen properly.

Steps

1. Start with thirty minutes of barefoot activity a day for 3-4 weeks. This will give your feet an opportunity to develop thicker skin for running at higher speeds and for longer times. Start by just walking, then jogging, then running, but limit the activity to thirty minutes a day at first. If you transition too quickly, you may develop plantar fasciitis.

* Walk for some minutes to allow your feet to learn the surface. Tarmac and concrete roads work well. Grass - unless finely manicured - doesn't work well as the surface can be uneven with clumps and roots.

* Bounce on your feet like a boxer. Repeat 3 times. This will relax your metatarsals and calves.

* Exercising your ankles and feet will help with the transition as well.

2.

Make barefoot running shoes if it's cold outside, or you're concerned about your feet getting cut, but really it's best with no to use these minimalist shoes. They are basically reinforced socks and you'll lose many of the sensations of barefoot running. You can also buy minimalist running shoes that look much like gloves for your feet. They're not like ultralight running shoes, which have arch support and a padded heel.

3. Watch ahead, but don't look down. One of the common doubts people have about barefoot running is "What about stepping on sharp stuff?" and the commonest answer is "Use your eyes. That's what they're for."

* Scan the ground ahead of you for any sharp objects that you need to avoid, but don't look down at the ground right in front of your feet. Not only is that bad form, but it doesn't give you enough time to smoothly avoid stepping on something.

* Even if you're wearing minimalist running shoes, you should still be aware of where your feet are going. Don't zone out like you do when wearing shoes. Practice mindfulness

4. Look closely at your form.

* Keep the head, neck and back straight. No slouching. Lift the chest and allow the shoulders to relax.

* Keep your head high and keep looking forward. Relax your eye gaze to the horizon line. If you cannot relax your eyegaze, then pick something in the distance to pay attention to and keep looking at it.

* Bend your knees a bit. You should feel your weight come off of your heels. Bend the knees about 4-5 degrees, and lean forward 4-5 degrees. Keep the knees bent approximately you can. This will minimize the potential of landing heel first.

* Push your hips forward gently. You should lead with your hips, not your head or shoulders.

* Counterbalance. Keep your hips rotating with your legs, and your shoulders in the opposite direction.

* Keep your feet under your center of balance. No wobbling sideways.

5. Take shorter strides. When people wear shoes with thick heels, they tend to lengthen their strides and land on their heels. When you're barefoot, however, you'll probably find yourself naturally taking smaller strides, and landing on the outside middle or ball of your foot. This allows your foot to absorb shock better.

6. Lift your feet more quickly, and earlier than regular running. You need to be lifting your back foot before the front foot completely lands.

7. Don't stop abruptly, the way most do when they're wearing shoes. To stop, straighten the lean and straighten the knees and you'll naturally come to a stop.

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