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When deciding to make the switch from conventional running shoes to bare feet, there are some very important points to take into consideration. For most or all of your life, you have been running with your heel elevated. Also, running in shoes doesn't allow the foot to take a lot of impact during running. To understand some of the other differences between running in shoes versus barefoot, see my previous blog.
Adapting to No Shoes
Running barefoot uses muscles that you don't normally use when running in shoes, so it is going to take them a while to get strong enough. Another reason to slowly transition to barefoot running is so the skin can thicken on the sole of your foot. It is best to ease into barefoot running by walking barefoot and progressing to jogging. If you are an avid runner, run only a small portion barefoot (think 1/4-to-1 mile) and run the rest with shoes. Make sure to stretch your calves and hamstrings regularly to help ease soreness and allow them to heal.
To aid the process, it is a good idea to work on foot and ankle exercises. Try actively walking on the balls of the feet. Taking a little time each day to walk barefoot over uneven surfaces will facilitate stimulation of the plantar surface.
The Barefoot Alternative
Chances are that you have seen Vibrams before. These shoes have five individual sockets for toes and provide the benefits of running barefoot without the scrapes and cuts. Many people do acknowledge that if you use Vibrams, you need to be prepared to wash them if not using socks.
Resources
The Blog of Tim Ferriss – Vibram Five Fingers Shoes: The Barefoot Alternative
SPORTSCIENCE – Barefoot Running
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Re: How to Ease Into Barefoot Running
