Barefoot Training + Why You Should Do It
By our Friend Jonny Wright, Executive + Performance coach
A lot has been published about the benefits and pitfalls of conducting training activities without shoes (or socks for that matter). This is what we believe are the essentials you need to know to help you make the right decision. Ultimately the choice is yours!
Feel free to check out this video, or skip ahead to the text if that suits your fancy more!
Some facts about the foot and barefoot physical activity
There are 26 bones in the foot
The foot can move in approximately 2000 variations
The sole of the foot has one of the densest populations of nerve endings in the human body.
For most movement, neural signaling begins at the feet.
Wearing socks reduces afferent feedback through the feet by approximately 100%. Add shoes to this and you are over 500% deficient.
Resistance training barefoot
When preparing for movement, a good way to address the feet is similar to how you address your ‘core’. As a rule of thumb, start from the core out, and the ground up. Generally speaking, preparing your core increases internal tension between structural tissues of the ‘deep front line’ This allows you to safely withstand appropriate forces in desired movement patterns. However, If your feet are unable to create a stable platform to support these essential structures you are still at risk of injury. SO, Resistance training barefoot is great and will increase force production, power and improve technique!! But, you must be suitably prepared and conditioned to do so. A program including basic balance/proprioceptive activities should be completed.
So let’s talk about running barefoot - Where Do You Start?
First, we need to understand what the act of running entails:
Define: Run - To move quickly by moving the legs at a pace faster than a walk, and in such a manner that for an instant in each step both feet (human) simultaneously are off the ground.
Running barefoot offers many benefits that are significant, for example: each step barefoot fires a greater number of nerve in the sole of the foot, thus stimulating the stabilizers, in turn this improves the alignment and function of the subtalar joint. Tibia is allowed to move with limited rotation thus stabilizing the knee. The femur is now located in the hip socket correctly which balances the pelvic girdle thus improving the structure of the Lumbo-pelvic complex, Lumbar spine vertebra are stabilized etc etc etc This structural organization stimulates the muscular system to move without dysfunction, compensatory patterns and with improved efficiency. Vital function organ function has been known to improve along with general health and wellbeing.
WOW! SOUNDS GREAT! right?
However, in reality if you are a normal training/running shoe wearer this could be fantasy land, here are a couple of reasons why.
Barefoot running requires you to run with a fore/mid foot strike pattern. Since the jogging boom of the late 70’s early 80’s, shoe brands have had you believe that an increased heel cushion volume is better and encouraged a heel striking pattern which has become the norm.
Our feet, for the most part, are not strong enough to support barefoot running. Soft soled shoes and elevated heels have muted essential foot stabilizing mechanisms altering our homeostasis/balance.
YOU STILL WANT TO RUN BAREFOOT?
Good!! Before you start however, you need to be aware that this is going to be a lengthy process. So long in fact, that there haven’t been many studies that have been able to identify the minimum recommended transition time and protocol. Some thoughts to consider, maybe:
Work on single leg balance, barefoot. If you’re unable to stand on 1 leg with your eyes closed for 30-60s then I’d say you’re not quite ready for barefoot running.
Strengthen those feet. The gateway to any athletes body is the foot, give yourself a fighting chance. Click here for a great resource for foot strengthening activities.
Gradually reduce cushioning and heel to toe offset. It’s common for an individual to experience pain/possible injury when changing directly from a regular 10mm offset shoe to a zero drop shoe. Let this happen over time 10mm - 8mm- 6mm - 4mm etc. Research your next running shoe, get a proper fit from a subject matter expert.
Spend as much time as you reasonably can barefoot, the more the better. (as long as its not causing you needless risk)
Have fun with it!! Challenge yourself with different terrains, intensities and activities besides running. This will not only stimulate your brain but give you added resistance to barefoot related injuries.
In closing
‘Barefoot’ running is an extremely cool subject right now with loads of awesome looking products on the market to coax you away from your hard earned cash. Arm yourself with research and develop a plan to get you to a point that you’re ready to take advantage of these products. Minimal & zero drop shoes could be an expensive way to the inside of a doctors office. This is not a ‘get rich quick’ type thing, invest long term and the health benefits are surely worth the wait.