In recent years, many people have embraced a lifestyle that is more in line with the way their ancestors lived thousands of years ago. In fact, you may have heard of the Paleo diet, where people mainly consume natural, whole foods that their ancestors would have eaten.
The logic behind this movement is that the human body was designed to live a certain way. And in the last thousands of years that hasn’t changed. Yet, with our modern lifestyles, we have moved so far beyond how we were supposed to live and this is causing major problems.
One of these aspects is the way we walk and run. It’s quite simple: our ancestors did not have shoes. They had to run barefoot on the dirt, through the woods, and into the rivers. This is astounding to many of us as we couldn’t even imagine living that way. But if you want to live more in line with the way your body was designed, then starting with the way you move is a good idea. There are numerous benefits to the barefoot running lifestyle.
- Benefits of Barefoot Running
- Getting Started
- Tips on Proper Technique
- The Best Barefoot Running Shoes
Benefits of Barefoot Running
Although barefoot running may cause injuries if done improperly, in the long run it will actually do more to prevent injuries. The reason for this is that when we run in shoes we’re actually weakening all the structures of the foot. This makes us more susceptible to injuries such as shin splints and stress fractures.
Barefoot running is also conducive to realigning your arches and ankles. When we walk and run in shoes, it forces our body to move unnaturally. Barefoot running corrects this by allowing our bodies to revert to their natural state.
Getting Started
Although you may be anxious to go out and run barefoot, it’s essential that you ease into this process. To start, you’re going to have to learn proper barefoot running technique (See below). Poor form is the precursor to most injuries among novices. It leads to pain and is only likely to discourage you from continuing your path to barefoot running. This is why you must start out on the right foot (pun intended).
So you can forget about running sprints or races on Day 1. A good idea is to start by simply walking around barefoot more in your home or outside. This is a great way to acclimate your feet to getting a ‘workout’ without traditional shoes. In fact, walking around barefoot feels great and it’s something you should get into the habit of doing, especially if you want to become a barefoot runner.
After you’ve purchased a pair of one of the barefoot or minimal shoes below, you can start practicing barefoot running technique. One of the most fundamental aspects of barefoot running is forefoot striking, that is, landing on the balls of the feet, under the toes, followed by the rest of the foot. This will definitely take some getting used to and is something that needs to be practiced. The reason for this is that traditional shoes encourage heel striking because of the structure of traditional shoes.
We suggest practicing on a fairly hard surface, like a smoothly paved road. Do it slowly, and for only for a short period of time, really focusing on the technique. Remember to stop if you are experiencing any pain. If the pain does not subside then it’s best to see a physician.
Tips on Proper Technique
There’s no perfect way of running barefoot per se, but there are a few different guidelines that you should make sure to follow. For one, your feet should land gently on the ground, as opposed to a powerful thud. Again, comfort and pain-free running is always key.
To ensure a gentle and smooth running technique, start by leading with the front of the feet, then let the heel down gradually as you lower your ankle to the ground. Think of this as if you were lowering yourself to jump. Make sure to keep your strides within a moderate length. Taking strides that are too long will cause more stress when landing, and potentially causing pain to the back of the leg (i.e. the calf and Achilles).
The Best Barefoot Running Shoes
By now you probably have a pretty keen interest in getting a pair of barefoot or minimalist running shoes. But which ones to choose?
The market for barefoot running shoes has grown exponentially since the inception of Vibram Five Fingers ,and therefore it’s become harder to find a pair of shoes that are true to the concept of barefoot running, as opposed to a cheap imitator.
Here’s what to look for in a par of shoes:
a.) A Reputable Brand
b.) Shoes that conform to the minimalist/barefoot style
We’ve made sure to include those criteria in our choices below. You’ll also notice that there are two different types of shoes in this market: barefoot and minimalist shoes.
Barefoot shoes are the ones that provide the most similar experience to running without any shoes at all. The soles of the shoes are the bare minimum to prevent any hazardous material from causing any injury or having the sole erode entirely. Additionally, some of these shoes have no cushion whatsoever to offer the most realistic feel possible.
A major feature of the barefoot shoes are the ‘zero drop’ from the heel to the toe. This refers to the difference in the height of the heel to the height of the toe from the ground. This is what promotes the forefoot striking, as opposed to high heel drops (10-12mm) which promote heel striking.
Minimalist shoes on the other hand are a more toned down version of the barefoot shoes. They incorporate traditional aspects of athletic shoes, such as cushioning in the soles and a higher heel. In fact, if you want to ease into barefoot running, and engage in a variety of activities then these may be a good way to transition to total barefoot running.
Here are 5 of the best barefoot and minimal running shoes on the market:
New Balance MR00 Minimus Road Running Shoe
The New Balance Minimus has been one of the most popular shoes for barefoot runners, and fans of minimal style shoes. The Minimus was one of the early rivals of the Vibram Five-Fingers, when the minimal style was first gaining popularity.
There are several variations of the Minimus from New Balance, and each offers unique benefits to the owner. However, this specific variation of the Minimus is streamlined, simple and perfect for long distance barefoot runners. The namesake of the shoe comes from the fact that the shoe has a 0mm heel-to-toe drop. The shoe is also good for cross-training and weightlifting.
Vibram Bikila EVO
The Bikila EVO offers a few unique differences from the traditional five-fingers. The folks at Vibram wanted to design a shoe for medium-distance runners, and one that could allow a seamless transition from traditional running to barefoot running.
This redesign shoe offers appeal to novice minimal runners as it comes with slightly more cushion which provides more comfort for barefoot running. Yet this cushion doesn’t detract from the experience you would get with traditional Vibram Five Fingers. The EVA features Vibram Megagrip rubber pods on the sole of the shoes, which provides additional durability and grip.
Vivo Barefoot EVO Pure Running Shoe
The makers at Vivo have taken the science behind barefoot running to the next level. They’ve stripped the shoe down to give athletes the best experience possible, while leaving as little as possible between their feet and the ground- hence the name ‘pure’.
The Evo Pure lets your feet move and feel like they should. It has a polyester mesh which allows the feet to breathe through. It allows for plenty of flexibility with their sturdy, ultra-thin 3mm sole.
Adidas Adipure Trainer 1.1
As one of the world’s most popular brands of sportswear, there’s a good chance you’ve worn a pair of Adidas shoes before. But with the Adipure trainer they’re bringing a whole new dimension to their traditional types of shoes.
The Adipure are a bit different from other types of barefoot running shoes. They have a bigger heel and more cushion than the Fiver-Fingers, which makes it more suited for the weight room or sports than long-distance running. That said, the Adipure is still a great choice, as it’s design and construction is much simpler and natural than traditional Adidas sneakers.
Merrell Trail Glove 3
Merrell is the premiere brand of hiking shoes. With their Trail Glove they offer hikers and trail runners a unique pair of shoes. The Trail Glove is just that, a glove. It offers an incredible fit, paired with a quality mesh and a low light structure. The Trail Glove utilizes a Vibram sole on the outside for total traction and support when on those hilly trails.
Wrap-Up
So there you have it. One of these five shoes should suit any aspiring barefoot runner perfectly. Again, make sure to take things slow. This is a long process, but certainly a rewarding one as you can make running more enjoyable while also reducing injuries.
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