4 minute read
THE BENEFITS OF
By Danielle Bastien
Maybe Cinderella had it all wrong. You don’t actually need a shoe to fit to get Prince Charming. And you certainly don’t need one to get a good workout.
Exercise shoes have become a staple in gym attire and we’re typically more than willing to drop significant cash on a good pair of runners. From padded foam Nikes to gel-cushioned Adidas, big brands seem to have thought of everything to protect our precious feet.
But what if we don’t need shoes to exercise? Maybe we don’t.
Meet the latest trend: barefoot training.
While humans have evolved into wearing all sorts of contraptions on their feet, we all walked and ran barefoot for thousands of years. The growing popularity of returning to our roots to work out has proven to have many benefits. Barefoot training has been shown to improve balance and reduce impact force on hips and knees. While lots of research shows the benefits of barefoot training, there are factors to consider before deciding to kick off your sneakers and hit the gym.
Foot Strike
Foot strike is defined as the way that our feet
come into contact with the surface below us. In our everyday walking or running movements, we typically generate impact when our heels touch the ground before the balls of our feet. Studies have shown that those who run barefoot tend to have the balls of their feet land before their heels do, which doesn’t create nearly as strong an impact. This is commonly referred to as forefoot or midfoot strike. Barefoot runners land more gently and don’t
necessarily require shoes to cushion the impact of
their feet striking the hard surface. We’re used to the padding in our shoes cushioning our feet as we run, but without that extra protection our muscles are forced to do the work themselves. By practicing proper foot striking and using slower strides, barefoot runners can strengthen their foot muscles.
Incorporating barefoot running into our exercise routines offers many benefits for feet and leg muscles, but if we don’t apply the techniques properly, we can run into problems. Taking a look at
some of the risks involved will help create perfect conditions for a proper barefoot training experience.
Baring it All Comes With Risks
Avid barefoot training enthusiasts report that their
feet-related issues have drastically changed. Knee pain is a common injury that trainers experience as a result of the way their feet strike the ground. Because runners who wear standard running shoes typically strike the ground with their heels first, all the impact is directed upwards towards their limbs, which can cause both short and long-term pain. Barefoot runners avoid this pain because the pressure is spread across their feet. An increase in leg stiffness is also a concern for runners who use shoes. The added weight of shoes and the tendency to collide with the ground using their heels first can cause painful injuries as motion increases. For barefoot runners, leg stiffness lessens as impact force is reduced, causing more energy to be spent on running instead of colliding.
Have you ever wondered why many yoga enthusiasts do practice barefoot? Barefoot yoga helps to strengthen our feet as they engage with the surface below us. Many yoga poses require us to have great balance and stability and the added weight of shoes decreases balance and stability, which can cause painful injuries in ankles and legs. Barefoot training allows energy to be spent on building stronger foot muscles instead of on colliding with the ground.
Olympic athlete Kara Goucher is one of the bestknown long-distance runners in America, and she is vocal about the positive effect minimalist running has made on her career. After experiencing various foot fractures, Goucher began experimenting with minimalist running shoes that helped her feet to operate without constricting materials or limitations. She noticed that the pain in her knee was reduced and her body felt healthier overall. Goucher has helped design shoes for Altra, a shoe company dedicated to inspiring runners to find joy in training as naturally as possible.
Barefoot training provides many benefits if practiced correctly and under the right circumstances. Try these tips to safely incorporate barefoot training into your workout routine:
Start Slow
When transitioning to a barefoot routine, start slow and don’t expect to go bare right away. Cutting back on the length of your workouts and using minimalist shoes will make the transition easier.
Self Care
Keep your feet happy with frequent massages. Your feet will feel sore as they get used to the new regimen, so indulging in foot massages will help.
Relax
Stay relaxed as you begin barefoot training. Your arms and shoulders should be loose as you adjust to your new training stance.
Form
Form and patterns are the most important aspects of proper barefoot training. Practice using a forefoot or midfoot strike technique and take shorter steps.
Find a Safe Space
