Barefoot training is a method of training without shoes, which some believe prevents injuries and strengthens underutilized muscles. Proponents claim that modern athletic shoes are excessive and prevent the body from feeling the full effects of certain movements. Transitioning gradually is recommended, and while some studies support the practice, others are skeptical.
Barefoot training is the practice of training for a sport, often running, without wearing shoes. Typical athletic shoes provide a great deal of padding and support, insulating the foot from feeling the full effects of potentially damaging movements. Proponents of the barefoot method claim, however, that it actually prevents injuries because the athlete is more alert to her own body’s signals; Proponents also maintain that it strengthens muscles that are underutilized by wearing shoes. It is recommended that those wishing to try this method transition gradually. Although there have been some studies that support the practice of barefoot training, many other experts are not convinced.
Many proponents of the barefoot training method insist that modern athletic shoes are an extremely recent invention and that humans actually evolved to run barefoot. They claim that the cushioning in athletic shoes is excessive and prevents the body from feeling the full effects, such as pain and discomfort, of certain movements that could cause injury. The rigid structure of the shoes is also blamed for preventing the foot from moving and flexing as it should, which can weaken certain muscles, making them more vulnerable to injuries such as sprains and strains.
In contrast, barefoot training allows the athlete to feel the body’s pain signals in response to certain movements, such as the common practice of heel-first striking. The athlete can then adjust the movements to more natural, smooth movements that are less likely to cause injury, such as striking the ground with the forefoot. The forefoot is better able to flex and absorb shock, thus protecting the body from the jarring force that is common when heel strikes first. By going barefoot, the athlete can also experience the full range of motion of the foot, strengthening muscles rarely used when wearing shoes.
For many athletes, the transition to barefoot training should be done gradually. Bodies need to adjust to a different way of moving, and muscles need time to get stronger without being overstressed. There are several studies that support the practice; The results tend to show that athletes experience far fewer ill effects and hit the ground with less force when running barefoot compared to wearing shoes. These studies seem to indicate that barefoot training is beneficial. Other fitness experts are skeptical, saying a lack of protective shoes may actually leave athletes at greater risk of injury.
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