Why have many left their running shoes behind for bare feet (or minimalist shoes)?  Good question.  Some may think barefoot/minimalist runners are more “hard core” (we wish!).  The opposite is true.  It’s a way to run more easily and smoothly – and get more feedback from your body to reduce risk of injury.  Learn more below – including tips and demonstrations from leading barefoot runners.

WHY RUN BAREFOOT?

• We were created to run – and evolved as barefoot runners
• Easier on your body and feet (compared to striking with your heel)
• Modern running shoes are new inventions – and are not designed to help
• Fun and feels great (though need to ease into it)

Dan Lieberman (barefoot runner and Professor of Human Evolutionary Biology at Harvard University) on Heel Strike vs. Forefoot Strike

[youtube=http://www.youtube.com/watch?v=l12MAyBO5Vc]

Here’s Dan Lieberman on “Compliance,” or, your body’s give

[youtube=http://www.youtube.com/watch?v=7DRoeioFCrA]

Dan Lieberman on “the modern running shoe”

[youtube=http://www.youtube.com/watch?v=bueIBxuC1dA]

Dan Lieberman (a.k.a., The Barefoot Professor) talks here about his own transition to barefoot running and the emerging scientific underpinnings

[youtube=http://www.youtube.com/watch?v=7jrnj-7YKZE]

Erwan Le Corre, founder of MovNat demonstrates barefoot running

[youtube=http://www.youtube.com/watch?v=3nwbzpyterI]

TIPS FOR RUNNING BAREFOOT BAREFOOT

Transitioning to barefoot (or minimalist) running takes time.  It requires muscles in your body and foot (for example, your arches) which often lie relatively “dormant” when supported by standard running shoes.  Here are some tips to get started:

• Land on your forefoot – but put your heel down once you land. New barefoot/minimalist runners are staying on their toes so much (and running so far) that they burn out their calves, and once those recover, they get stress fractures on the tops of their feet
• Lift your knees – instead of pushing off from your feet (yes, it can look like “prancing”)
• Start with shorter distances, use a short stride (fast cadence), don’t be afraid to bend your knees, keep your spine and head straight, and get a slight forward lean by keeping your hips forward
• Listen to your feet. minimal shoes are better than modern running shoes, but they still dull the signal from your feet.  Pain is a signal of what not to do. Learn proper form barefoot on a hard surface — then if you need to, put on footwear
• Experiment.  Start trying different forms and see how your body responds.

Check out this video from Terra Plana on Learning The Skill of Barefoot Running, featuring top running coach and running technique specialist Lee Saxby

[youtube=http://www.youtube.com/watch?v=Jio7DK15Q1E]

Barefoot ultra-marathoner Jason Robillard gives a short demonstration of barefoot running form

[youtube=http://www.youtube.com/watch?v=9AlzElCH2_E]