Running Barefoot and in Barefoot Shoes: Myths, Benefits and Tips for a Safe Start

Myths about running barefoot

Running barefoot (or in barefoot shoes) sparks a lot of discussion and a few lingering myths. Let’s look at the most common ones:

Myth 1 – Running barefoot is dangerous and leads to injuries.
The truth is that if someone starts running barefoot with no preparation and immediately covers long distances, they can injure themselves—most often through over‑use. The same is true of any abrupt training change. If you switch to barefoot running gradually and give your body time to adapt, the risk of injury can actually decrease. Many runners report that barefoot running helped them get rid of chronic knee or foot pain because it forced them to improve their landing technique. Injuries do not arise from barefoot running itself but rather from the wrong approach or from over‑doing the mileage.

Myth 2 – Only “natural talents” can run barefoot.
Reality: Human feet are naturally adapted for barefoot running and walking—our ancestors had no modern trainers. The famous Ethiopian runner Abebe Bikila won the 1960 Olympic marathon completely barefoot, drawing the world’s attention to the topic. Barefoot running is not reserved for a chosen few; with sensible training most healthy people can manage it. Of course, individual differences exist and not everyone will find barefoot running equally suitable, but it is by no means an exotic practice “just for tribal barefoot runners.”

Myth 3 – You have to run differently in barefoot shoes than barefoot.
Barefoot shoes are designed so that running in them resembles running barefoot as closely as possible. This means the running technique is also very similar—the runner naturally lands more on the forefoot or mid‑foot, takes shorter steps and has a higher cadence (step frequency). You don’t need to learn a “new style” of running specifically for barefoot footwear; rather, you gradually unlearn bad habits from regular shoes (such as a heavy heel strike with the leg stretched out in front of the body). Barefoot shoes simply allow you to run as you would barefoot, only with a thin layer of protection.

Benefits of running barefoot or in barefoot shoes

Why do people try running barefoot at all? Here are the main advantages this style of running can bring:

• Natural technique and fewer impacts: Without a cushioned heel the runner tends to land more softly. The point of contact is often the mid‑foot, which means the joints (knees, hips) are less stressed by sharp impacts. The body works like a spring—the foot arch and calf muscles absorb energy and dampen shocks. Many runners have experienced relief from knee pain or lower‑back pain after switching to minimalist running precisely because they eliminated hard heel strikes.

• Strengthening of feet and ankles: Running barefoot engages many small muscles in the foot and around the ankle that often “laze about” when running in shoes. The result is a gradually stronger arch and greater ankle stability. Strong feet mean a lower risk—for example, of twisting an ankle on uneven ground—because the foot can react more quickly and balance itself.

• Better proprioception and balance: A bare foot senses the terrain—the nerve endings on the sole constantly send signals to the brain about the surface you’re running on. This improves your proprioception (your ability to sense the position and movement of your own body). Over time you may find you can run more briskly on uneven ground because your feet adapt to it in a flash. Even in older adults, barefoot walking improves balance and reduces the risk of falls; the same holds true for running.

• Possible relief from certain problems: Some runners with plantar fasciitis (heel pain caused by inflammation of the plantar fascia) have reported improvement when running barefoot on soft grass. One small study found that a six‑week barefoot‑running programme on grass reduced pain in 19 of 20 participants with chronic plantar fasciitis. Barefoot running strengthens the arch and improves foot flexibility, which can reduce overload of the plantar fascia.

• Sense of freedom and contact with nature: Although this is more of a subjective benefit, many people praise barefoot running for the feeling of “light feet” and direct contact with the ground. Running barefoot across a meadow or forest track can be almost a meditative experience you won’t get in ordinary trainers.

Tips for a safe start

If you feel tempted to try running barefoot or in barefoot shoes, proceed carefully and sensibly:

1. Start slowly: Make your first barefoot runs short—about 5–10 minutes of easy jogging on grass. Even if you enjoy it, don’t rack up kilometres right away. The muscles of your feet and calves are getting a new load they need time to get used to.

2. Choose soft terrain: At first it’s ideal to run barefoot on a soft surface (lawn, playing field, sand). That minimises the risk of blisters and lets your feet learn the new movement in a pleasant environment. Only later should you try harder surfaces like asphalt—and even then only briefly until your technique settles.

3. Watch your technique: Focus on a light landing under your body’s centre of gravity (the foot should not land far in front of you). Take shorter, quicker steps. At first you may need to check consciously, but over time the correct technique will come automatically because your bare feet will “teach you” what’s most comfortable.

4. Strengthen and stretch: Introduce simple foot exercises—e.g. picking up objects with your toes, “short‑foot” arch drills, calf raises. That prepares the feet for the load. After a barefoot run, also stretch your calves and feet because they go through a larger range of motion.

5. Consider a compromise: If full barefoot isn’t for you (for example, if you run in the city or don’t feel safe completely barefoot), start with barefoot running shoes. Many brands now offer minimalist running models. Gradual adaptation still applies, but the shoes protect your feet from injury.

6. Listen to your body: Everyone is different. If you feel unusual pain (e.g. sharp in the Achilles tendon or instep), take a break and return to barefoot running later when the muscles are stronger. Mild muscle soreness in the feet and calves is normal at the start; sharp pain is not.

Running barefoot and in barefoot shoes can be very beneficial to the body if approached patiently. Debunking myths and understanding the benefits show that this natural way of running has its place. With a slow start and proper habits, you can join the many runners who have discovered a joy in running that cushioned trainers never gave them. Your feet will become stronger and running will take on a new dimension—closer to nature and to natural movement.