The bottoms of my feet are a shocking spectacle. The surface is a thick hide, like a rhinoceros’s back. The once pale flesh is darkened from dirt repeatedly being pushed into the tiny ridges and pores. Underneath the forefoot, the borders of old skin and newly formed callouses are the only monuments to the hard-won blisters from days gone by.
To those with the right blend of patience and apathy towards public appearances, barefoot running can bring great rewards. Many people wonder (and fewer actually ask), why would I do this to myself? Is this simply a manifestation of deep-seated masochistic tendencies, am I just being a hippie, or is this something that any rational human should do? The benefits are so numerous that I am of the belief that it would be more irrational to not barefoot run.
One of the chief benefits is the strengthening of muscles that have not been worked since birth. Back, hip, knee and ankle problems can often be traced back to misalignment resulting from weak feet. It is easy and profitable to sell orthotic insoles, but these treat the symptoms and overlook the cause. Our feet aren’t rigid structures that will somehow regain an arch because it is forced into that shape on a daily basis. On the contrary, without the need to maintain any shape on its own, the foot can become even more lazy and weak. Barefoot running (and walking) will naturally strengthen the feet, and the cables suspending the arch will naturally thicken and contract. This leads to better posture, better form when running, and the elimination of many chronic pains.
Another practical benefit is that barefoot running is the quickest and easiest way to correct any errors in running form that we all have. Running with shoes allows us to be lazy in this regard, because there seems to be no real consequence. When barefoot, you will not heel strike or land heavily simply because it hurts to do so. Within a few strides a mid-forefoot strike becomes necessary, and a lower impact, more fluid feeling stride is quickly adapted. Distance running is notorious for causing injuries, and it is not uncommon for serious runners to get injuries at least once per season. The barefoot stride results in less impact and thus less repetitive strain and injury.
Though these benefits do contribute, the main reason that I run barefoot is the feeling. Your foot is host to one of the highest concentrations of nerves in the body. Each of the myriad surfaces one encounters has an electrifying message that can only be transmitted through bare feet. The moistness of the soft grass hours after a rainstorm, the coolness of the white painted stripes in a parking lot contrasting the hot asphalt surrounding it, and the unique texture of each surface across campus all communicate their typically ignored message in a cacophony of sensation. There is a blanket dulling our experience, unbeknownst to most people. In this case, ignorance is not bliss, and once the blanket is lifted you just feel more alive.
It is true that it is not particularly normal to be barefoot outside of the comfort of one’s home. There are people with borderline foot-phobias, and others who think that bare feet are unsanitary and/or gross. Many treat shoes as a status symbol, and won’t go barefoot because it would have unfavorable associations (hobbits, kids, etc.). Everyone will deal with these in their own way, and the easiest thing to do is simply wear shoes and only go barefoot when running for exercise. This is even necessary during co-op for obvious reasons. When we are on campus, though, why should we care about any of these things? Let go of your biases and do what is obviously the most enjoyable and advantageous thing for your happiness and health. This isn’t high school, and we are at a stage where we shouldn’t let the desire to be normal and accepted override what we know is best for us. If this article convinces you that barefoot running and walking is best for you, then let your bare-footedness serve as a monument to living a rational life dictated by reason, and not what others think.
At this stage, I hope your next thought is, “how do I begin?” Luckily, there are a few simple rules that can be followed to ensure a safe progression to longer distances and faster times. Patience is key here, and there are no real shortcuts. These muscles have lay essentially dormant since birth, so it will take time to bring them up to comparable strength compared to the rest of your legs. Overtraining can lead to injury and stress fracture, so erring on the side of less is prudent; especially since muscle soreness cannot be felt fully until the next day.
The number one rule for starting out is to let the condition of your skin dictate your mileage. You will need to start with a very small distance for the first couple of weeks, going no more than about half a kilometer. Resist the urge to go on grass, because pavement makes it easier to focus on improving your stride, and will toughen your skin more quickly. Once the bottoms of your feet start to feel sore, stop running and don’t go out again until they feel good again. Skin soreness/blistering is an external indicator that your whole foot has had enough and needs to recover. Don’t use Vibram Five Fingers or related ultra-minimal footwear until you can already run fully barefoot; without the feedback of skin soreness, it is easy to do too much too soon and injure your foot. Less than an hour a week is enough in these early stages. Simply listen to your body and progress slowly and consistently; after a few months you should be able to do five kilometers no problem.
Once you get through these early stages, the feeling of having strong feet is simply amazing. Running becomes a joy, and with your now nearly impact-free stride it feels like you are floating down the road. I implore you to at least try to walk to class barefoot one day – I’m sure you will drink the Kool-Aid and join the barefoot revolution.
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