Barefoot running can reduce stress on the feet and legs, strengthen muscles, and reduce the risk of injury. However, it must be done gradually to avoid injury, and there is a risk of exposure to the elements and puncture wounds from debris. Special non-cushioned shoes can provide some protection.
While many runners feel the benefits of barefoot running right away, other runners may not be convinced that the practice is safe or beneficial, so the debate tends to continue. Some studies have concluded that the benefits of barefoot running include less stress on the feet and legs, while others say the benefits are negligible or even non-existent. The foot will tend to move more naturally when running barefoot rather than running in a cushioned shoe, which can reduce the risk of soft tissue injury or even foot fractures.
Perhaps the most significant benefit of barefoot running is the reduced impact barefoot runners endure. People who run in cushioned shoes tend to land heel-first during their stride, which means a significant amount of force is transferred to the feet and legs. However, barefoot runners tend to land on the balls of their feet, which cushions the impact more thoroughly and prevents the same amount of force from being transferred to the feet and legs. The benefits of barefoot running in this case mean less potential for injury and less onset of premature fatigue.
Running in cushioned shoes can weaken the foot by providing excessive arch and heel support. A weaker foot means a higher chance of injury, especially to the foot and ankle. One of the benefits of barefoot running is the ability to strengthen the muscles, tendons, ligaments, and even cartilage present throughout the foot, which reduces the likelihood of injury and can increase mobility and stability in the feet and legs. However, the transition between running in shoes and running barefoot must be done carefully and gradually, as the weakened foot will not be used in the new environment. It may be necessary to adjust the runner’s gait so that he lands on the balls of his feet when he runs instead of on his heels.
A potential downside to barefoot running is exposure to the elements, as well as uneven or uncomfortable terrain. Even after calluses develop on the feet, the runner will be at risk of puncture wounds from debris scattered on the ground, which in turn can lead to infections such as tetanus. Running over various types of debris can also be uncomfortable for some runners, and there is an increased risk of other injuries, such as stubbed toes that can lead to fractures. Special non-cushioned shoes with individual toe grooves have been developed to allow natural movement of the foot while providing some protection from debris.
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