Barefoot running: the good and the bad

As a podiatrist, I often get asked wether or not it is safe to run barefoot. I have even blogged about this topic before, with the post entitled Is barefoot running really better for you ? I figured this might be the right time to revisit this issue. Finally the warmer months are upon us and more people are lacing up their sneakers and pounding the pavement. So what are the advantages and disadvantages of running barefoot. I have mentioned just a couple.



Potential Benefits of Barefoot Running:

1. May strengthen the muscles, tendons and ligaments of the foot and allow one to develop a more natural gait. 
2. By removing the heel lift in most shoes, it will help stretch and strengthen the Achilles tendon and calf muscle which may reduce injuries, such as calf strains or Achilles tendinitis. 
3. Runners will learn to land on the forefoot rather then the heel. The heel strike during running was developed due to the excessive padding of running shoes, but research shows this isn't the most effective natural running stride. The most efficient runners land on the mid-foot and keep their strides smooth and fluid. Landing on the forefoot also allows your arches to act as natural shock absorbers. 
4. It may improve balance and proprioception. Going barefoot activates the smaller muscles in the feet, ankles, legs, and hips that are responsible for better balance and coordination. 
5. Running barefoot helps one improve balance, but it also helps them stay grounded and connected with your environment. A person can learn to spread their toes and expand the foot while it becomes a more solid and connected base that supports all movements. 

Potential Negatives of Barefoot Running:

1. Going barefoot or wearing a minimal shoe can be quite a shock to the foot and require a slow adaptation phase. 
2. If you have no existing issues and no pain, do you really need to change anything? 
3. Running shoes offers more protection from debris such as glass, nails, and rocks. They also offer insulation in cold weather and protect the feet from frostbite in ice and snow. 
4. Because most runners are not used to going barefoot, it will be a shock to the feet and the muscles of the foot will initially feel overworked. In some people, this could lead to injuries such as Achilles tendonitis or calf strain when the conventional heel lift is removed from the shoes. 
5. It actually may increase the risk of plantar fasciitis, as more stress is placed on the plantar fascia. 
6. It is inevitable for blisters to develop in for the first few weeks of running barefoot until calluses are formed.