Are you interested in starting barefoot running? Running with bare feet can help you find the right running technique, reduce the stress on the heel and strengthen the leg muscles. However, running completely barefoot is not desirable or possible, and then thin-soled barefoot shoes can be a good choice. Just like walking with bare feet, getting used to running also takes time. We've put together some tips to make the transition to barefoot running smoother.
Barefoot running activates the leg muscles more comprehensively than "normal running". The main rule is that the less the shoe supports the foot, the more work the leg muscles have to do. Therefore, switching to barefoot shoes too quickly may cause stress injuries. So remember to start with short distances and take enough rest days between exercises. The first runs may only be a few minutes long. Always use regular running shoes in between, and gradually increase the use of barefoot shoes. You can also choose barefoot shoes that come with two different insoles, in this case start running with a thicker insole and switch to a thinner one as your feet get used to it. If you want the strongest ground feel of all, you can eventually switch to running without insoles. One option is to switch from thick-soled running shoes for a few months to shoes with a thinner sole but still with some cushioning under the heel. When the foot gets used to this lighter shoe, it's time to switch to flat-soled zero-drop shoes.
Pay special attention to running technique, when running with thin-soled shoes, the foot position and range of motion is slightly different than with thick-soled shoes. When running with bare feet, the ball should hit the ground first, after that the heel touches the ground only lightly. Others also run in such a way that the entire sole of the foot hits the ground at the same time, but in this case attention must be paid to the fact that the heel does not hit the ground. This may happen by accident, as the so-called heel step is common when running with thick-soled shoes. Note, however, that you don't just run on the soles of your feet, this method also puts unnecessary strain on your feet.
Keep your legs slightly bent at the knees all the time, you can imagine your legs making a rolling motion similar to cycling. Avoid unnecessary bouncing. Keep your posture straight (a slight forward tilt is allowed) and your head and eyes up. You should keep the step length short and the step frequency higher than with regular sneakers. Taking too long strides easily destroys running technique. It's good to try the running technique for small stretches, even completely without shoes, it's often easier and faster to learn this soft step.
Strengthen the muscles of the legs by regularly doing different supporting movements, such as rising on the toes, "twitching" the toes and rotating the ankles. Stretching is also an important part of training.
Like any other sport, barefoot running is not for everyone. Talk to your doctor first if you have previous injuries or other challenges in your feet. For example, Achilles tendon injuries can limit barefoot running. Stop running if you feel pain in your legs or elsewhere in your body.
Finally, as a reminder, pay special attention to a soft step and remember to start training in moderation. Shoes from our selection that are generally suitable for barefoot running include, for example Freet and Ballopin models. However, the most important thing is to find the shoe that fits your foot and feels comfortable. You can browse all of our selection of barefoot shoes here .
If you need help choosing shoes, you can contact our customer service on 050 466 7269 (working hours 8-18) or by email kaspalveluskapalva(at)trainikamat.fi