Barefoot running has been a subject of much debate and research in recent years. Some advocates claim that it can provide several benefits, while others argue that it may lead to increased risk of injury. Let’s explore both perspectives:
Where did the barefoot running fad come from?
Fitness fads aside, many argue the original “idea” for running or training barefoot comes from an association with current–or, in some cases, ancient– “hunter-gatherer” societies. This is difficult to say because hunter-gatherer societies have historically lived in a diverse range of environments, and their footwear practices have varied accordingly. In most cases, pre-civilization hunter-gatherers did go barefoot or wore very minimal footwear. However, it’s important to note that this is a generalization, and practices varied among different tribes and regions.
Here are some reasons they may have gone barefoot:
Adaptation to Environment: Many hunter-gatherer societies lived in warm and tropical climates, where going barefoot was a practical choice due to the comfortable temperature and ground conditions.
Enhanced Sensory Perception: Being barefoot allowed for better sensory perception of the environment, enabling them to detect potential hazards and find food more effectively.
Foot Health and Strength: Growing up barefoot from an early age can lead to stronger feet and better foot mechanics, which is valuable for survival in their environments.
Practicality and Simplicity: Hunter-gatherer societies often valued practicality and simplicity in their way of life, and footwear might have been unnecessary for many daily activities.
While many hunter-gatherers went barefoot, some societies did create minimal footwear from materials like animal hides or plant fibers. These types of footwear might have been used during specific activities or in colder climates to provide some protection from the elements without sacrificing too much of the sensory connection with the ground.
It’s important to understand that different hunter-gatherer groups inhabited various geographical regions, each with its unique climate, terrain, and cultural practices. Some groups might have relied more on footwear due to harsher conditions, while others may have been predominantly barefoot due to their environment’s friendliness.
Today, there are still a few hunter-gatherer societies in existence, and their footwear practices continue to reflect their traditional ways of life. However, with increasing contact with modern societies, some of these groups have adopted modern footwear or a mix of traditional and modern footwear. While many hunter-gatherers historically went barefoot, this was not a universal practice, and some societies did use minimal footwear based on their specific needs and environmental conditions.
Ok, got it. What about the Spartan warriors? Were they barefoot?
Yes, Spartan soldiers were often barefoot or minimally equipped with footwear. The Spartans were renowned for their military prowess and rigorous training, and their choice of minimalist footwear was part of their unique approach to military discipline and toughness.
The main reason Spartans went barefoot or wore minimal footwear, such as thin-soled sandals or “cothurni,” was to toughen their feet and develop physical resilience. From a young age, Spartan boys underwent rigorous training in the agoge, an education and training system aimed at producing skilled and resilient warriors. This training often included marching long distances barefoot, running on rough terrains, and enduring physical hardships to build their endurance and hardiness.
By conditioning their feet to withstand various terrains and weather conditions, Spartan soldiers became more effective in battle. The toughened feet allowed them to move quickly and silently, even over challenging landscapes, which was advantageous during surprise attacks or night operations.
Moreover, going barefoot or wearing minimal footwear reduced the risk of foot-related injuries and infections that could arise from marching in wet or dirty footwear, which was a common concern in ancient times.
Spartans also believed that going without excessive comforts and possessions, including lavish footwear, instilled discipline and focus on military training and service. This austerity was part of the overall Spartan ethos that emphasized discipline, physical fitness, and martial prowess above material comforts.
It’s worth noting that while Spartan soldiers often went barefoot or wore minimal footwear during training and battle, they might have had access to more substantial footwear during certain campaigns or specific circumstances. Additionally, the Spartan way of life and practices were specific to their time and culture and should be understood in that context.
So why go barefoot instead of wearing shoes?
Improved Biomechanics: Barefoot running may promote a more natural running form, encouraging a forefoot or midfoot strike rather than a heel strike. This shift in foot strike can potentially reduce the impact on joints and lower the risk of certain running-related injuries.
Foot Strength and Mobility: Running without shoes can strengthen the muscles in your feet and improve their flexibility and mobility. This, in turn, may lead to better stability and balance overall.
Sensory Feedback: Running barefoot allows you to have better sensory feedback from the ground, which may help you adjust your stride and foot placement more effectively, leading to a potentially more efficient running style. Worth noting, some ultra-minimalist shoes such as Vibram Five Fingers give you the sensory feedback without the risk.
What are the risks of training barefoot?
Running barefoot is not without some degree of risk. Although hunter-gathers and Spartans may have been barefoot, it does not mean the modern runner is without risk. Years of running in padded protection will have shaped your foot muscles, bones, and–as a result–your gait. Mobility is key to a sustainable transition to barefoot running. Pick up a copy of Supple Leopard and Running Revolution to ensure you are set up for a pain free transition.
Injury Risk: Running without proper footwear can increase the risk of cuts, scrapes, and puncture wounds, especially on rough or uneven surfaces. Additionally, some runners may be at a higher risk of overuse injuries if they transition too quickly into barefoot running without adequate conditioning.
Lack of Protection: Shoes offer protection from sharp objects, extreme temperatures, and other potential hazards on the running surface. Without shoes, your feet are more exposed to these risks.
Limited Applicability: Barefoot running might not be suitable for everyone or every running condition. Some individuals may have foot or ankle issues that make barefoot running uncomfortable or even harmful.
Transition Period: If you’re used to running in cushioned shoes with a heel strike, transitioning to barefoot running should be gradual to allow your body time to adapt. Sudden changes in running style can increase the risk of injuries.
The verdict
The suitability and reasons for barefoot running varies from person to person. Reflecting across millennia, we can assume that barefoot running is a more “natural” form of getting from point A to point B. That said, most runners today have not run barefoot since their childhood. Incorporating it into an existing regimen might come with some trial and error. Some runners will find it beneficial and enjoy the sense of connection with the ground, while others may prefer the protection and cushioning provided by traditional running shoes. If you’re interested in trying barefoot running, it’s essential to do so gradually, on safe surfaces, and listen to your body to avoid potential injuries. Consulting with a sports medicine professional or a running coach can also provide personalized guidance based on your individual needs and running goals.
