7 Benefits Of Barefoot Running: What Does Science Say In 2024?

Physical activity^[1] is defined by the World Health Organization as any movement produced by our muscles that requires energy. Running remains one of the most popular and easy-to-do methods of physical activity performed worldwide. 

Some people enjoy it as a social activity to do with friends. Others use it to improve their cardiovascular health, fitness, and body composition. As the popularity of running continues to increase, new methods to improve training and performance have been suggested.

The concept is fairly simple. Perform with no or minimal footwear. Some of the purported benefits include improved form, injury minimization, and enhanced performance.

So, what are the benefits of barefoot running? How long should I run for? We’ve discussed these questions in detail and explained some of the potential risks and drawbacks below.

Seven Benefits Of Barefoot Running

Running is known to improve cardiovascular health,^[2] increase mental clarity, and help with weight loss. Alongside this, it provides a great core workout when runners complete it on different terrains. 

Running without footwear provides some unique added benefits.

Improved Running Form

When running, have you ever focused on what your form looks like? For most recreational runners, the answer to this question is probably no.

By encouraging you to land on the arches of your feet, barefoot running may lead to better running form. The reduced heel striking commonly seen with no shoes may help promote a more natural gait and cadence. 

Kinematic differences observed when barefoot running include an increased cadence, a shorter stride length,^[3] and less ground contact time. This ultimately leads to^[4] less ground reaction forces through your body and less of an injury risk. With this, incorporating barefoot running into some of your training sessions may help you to improve your form.

Injury Prevention

A question often discussed in running circles concerns whether running is bad for your knees. This is especially apparent when considering different outdoor terrains.

When using traditional shoes, your heels tend to contact the ground first. When running barefoot,^[5] evidence suggests you use more of a forefoot striking pattern.

A persistence in heel striking when running barefoot may increase injury risk. With no shock-absorbing effect of a traditional running shoe, the force applied to the heels upon ground impact is increased. Using a forefoot striking pattern decreases the force applied to the heels and reduces the risk of injury.

The reported benefits include reductions in impact force^[6] and decreased muscle activation intensity. 

At the bottom of your feet, the thick tissue connecting your heel bones to your toes is known as the plantar fascia. This is what creates the arches in your feet.

Your plantar fascia allows your feet to move freely. An unnatural running position will change your normal gait, leaving your feet unsupported in certain areas. Incorrectly fitted running footwear leads to inflammation which further restricts your movement and causes pain.

Whether you have flat feet or have high arches, your running shoes should suit your foot shape. Running without them may reduce the possibility of pain and injury. Contributing factors include using a forefoot striking pattern, reductions in impact force, and decreased muscle activation intensity. 

Better Connection With The Ground

When you walk into most gyms, you’ll tend to see many people performing their leg workouts barefoot. This is because they want to feel a better connection with the ground when lifting.

As you move around, your brain constantly receives sensory input from the nerves in your feet. Wearing running shoes will undoubtedly reduce the amount of contact, diminishing the sensory experience. 

Giving your feet more ground contact when running allows you to feel the environment around you. Differences in ground texture can also improve the experience through increased sensory intake.

Burn More Calories

When it comes to running vs biking, running tends to burn more calories due to the higher impact. So, what about barefoot running? The suggested theory is the same. 

When wearing shoes, the cushioning at the bottom and around the sides does a lot of the work for you. If your main goal is to burn more calories, barefoot running may provide the added boost you need. With no automatic spring, more energy is needed to propel your body forward.

Increased Foot Strength

Of course, running barefoot is different from performing a dumbbell leg workout with your footwear off. Despite this, it may help to strengthen your legs and feet. 

Curtis et al, 2021 examined the influence of minimal footwear on foot strength.^[7] Researchers showed an improvement in toe flexion strength with six months of minimal footwear when performing daily activities. These findings back up the theory of increased foot strength with barefoot running. 

They hypothesized that when using cushioned footwear, demands on the feet are reduced during the gait cycle. Over time, this may weaken the muscles in your feet. While these findings can’t be applied to the rest of the lower body, they suggested a possible link exists. 

Fewer Foot Restrictions

Running barefoot is much more comfortable. Our feet contain muscles, nerves, and ligaments that need room to move. 

When wearing cushioned footwear, common fitting issues include ones that are too tight, not big enough, or wrongly sized. Alongside causing pain and tight foot muscles, this can also make them uncomfortable to wear.

Speeding without shoes or with minimalist shoes provides plenty of space for your feet and toes to move. This provides a more comfortable exercise experience.

Enhanced Running Performance 

Alongside the physical benefits such as making your butt bigger, running without footwear may enhance your performance.

Performance isn’t just about being physically fit. It takes more than just a good cardiovascular system to make improvements. Factors such as runner comfort, motivation, and efficiency also contribute. 

With each of these factors discussed above, running barefoot may in theory improve performance.^[8]

Barefoot Vs. Running Shoes

Running is classed as a high-impact sport. When your feet hit the ground, they take most of the force. 

As we’ve explained above, one of the biggest differences between the shoes when running is the kinematics. Running using no or minimal shoes causes more of a forefoot striking pattern. 

When wearing running footwear, you tend to use a much longer stride. The spring provided by the shoe cushioning also means you use less energy to move. 

So, with these key differences, what are the main ones between barefoot and normal shoes?

	Barefoot Shoes	Traditional Running Shoes
Construction	Made of lightweight, flexible materials that allow your feet to have more freedom to move around.	Use a combination of flexible, lightweight materials, thick cushioning, and hard soles.
Heel-To-Toe Drop	Very minimal or no heel-to-toe drop is used.	The heel-to-toe drop depends on the type of shoe and shoe brand. It tends to be a lot bigger compared to barefoot shoes.
Cushioning	Uses little to no cushioning which means your feet are closer to the ground.	Cushioning is used around the bottom and sides of the feet to provide shock absorption.
Protection	Offers little or no protection depending on if shoes are worn.  Your feet are more susceptible to possible debris on the ground and the environment around you.	With thick soles and durable material around both feet, running shoes offer decent protection.

As you can see in the table above, the differences between the footwear are quite stark. The suitability of each shoe will largely depend on your biomechanics and environment on that particular day.

How To Start Barefoot Running

If you want to learn the technique, you shouldn’t just kick your shoes off and go. Follow the tips below to ensure a smooth transition.

Start Gradually

When transitioning to speeding without footwear, begin by switching from traditional to minimalist shoes.

Use the minimalist shoes for part of your easy training sessions and monitor your body’s response. If your training continues as normal, use them for the harder sessions. Once you feel comfortable, switch to barefoot and repeat the same process. 

Using a gradual method allows your body to adapt to the new style. This reduces the risk of injury when changing your pattern. 

Manage Your Frequency 

Just as you would when you start running with traditional footwear, you should manage frequency appropriately. 

Aim to incorporate barefoot running into part of your training rather than all of it. Once you’re used to the new style, use minimal or no shoes for one to two weekly sessions. Use supportive footwear for the harder runs and barefoot or no footwear at the start or end of training.

Listen To Your Body 

If you start to feel pain or tenderness in your lower body when speeding barefoot, stop to avoid injuries. The different response may be a sign that parts of your lower body require more strength work.

Slow the whole process down, reducing the frequency and difficulty of the barefoot running. Pay close attention to your body’s response and gradually build back up. 

Changing footwear too suddenly could lead to overuse injuries or inflammation of the Achilles tendon. If the problems or pain persist, you may need to consult a healthcare professional for advice.

Consider Your Environment 

Speeding without footwear offers little protection from potentially dangerous debris and environmental changes.

Regardless of whether you’re just starting, consider the environment around you. If a particular day is overly cold or hot, you may want to switch to traditional shoes for that session. If you’re on terrain that tends to be densely populated, the risk of dangerous debris on the ground is increased.

Think about your surroundings and choose your shoes based on the environment. 

Decide On Your Footwear 

Choose your barefoot footwear based on the points raised above. Whilst minimalist shoes don’t provide much protection, they offer more than the skin on our feet. 

If you prefer using thin soled shoes compared to bare feet, they might be the better option when incorporating barefoot running into your training. A combination of both may also be used. 

Make sure you don’t just throw your traditional shoes away. Keep a pair of each on hand then choose your shoes based on the points discussed. 

Who Should Try Barefoot Running?

Mills et al, 2023 performed a recent study examining the potential difficulties of transitioning^[9] from traditional to barefoot running. 

They examined 76 runners over 26 weeks, using minimalist intermediary shoes as a progressive approach. Participants were followed up until they withdrew or successfully transitioned.

Results showed that the primary reason for withdrawal was related to foot pain. Those who ran with a rear foot strike pattern and had increased midfoot width mobility were more likely to fail.

Most runners can transition. However, certain biomechanical and anatomical features may reduce the chances of successfully transitioning. The suitability to transition will depend on these factors alongside your environment. 

Potential Risks And Drawbacks

Before throwing out your shoes, consider the potential risks and drawbacks below. These are the things you should take into account when deciding how and when to implement barefoot running. 

Potential Foreign Objects

There’s no denying that most shoes offer significant protection from road debris. This includes glass, rocks, thorns, and several other sharp objects. 

With barefoot running, the skin on your feet offers very limited protection. Whilst they can withstand different textures, this isn’t enough to prevent damage from most sharp objects. 

The materials and objects around you need to be taken into account. If the ground contains too much potentially dangerous debris, switch to shod running. 

Different Environments 

Shoes offer protection and insulation from the cold weather. This prevents frostbite from ice and snow. In hot weather, the thick soles protect our feet from the ground temperatures, preventing burns and skin damage. 

When running, the environment around you needs to be considered. If it’s too hot or too cold, you may need to switch until it becomes more suitable.

Use barefoot running when appropriate or plan accordingly, making sure the environment around you is suitable.  

Increased Friction 

When switching from something your body is used to, your skin will take time to adapt to the new stimulus. Using barefoot running shoes will undoubtedly cause increased friction. 

Until hard calluses are formed, you’re likely going to be battling serious blisters for the first month. Getting your feet used to the harder surfaces will take some time and patience. 

Pre-Existing Injuries 

For some people, switching to barefoot running may not be suitable for their form or pre-existing injuries.

If you have pre-existing knee pain, switching to higher-impact barefoot running probably isn’t a good idea. Fixing the injury first before slowly incorporating barefoot running may be a better idea.

For others, it may not be suitable. As your heels are lower to the ground when being barefoot, your Achilles tendon^[10] needs to work harder. Injuries such as Achilles tendinitis, stress fractures, and calf strain have been reported when the heel lift is removed.

Conclusion

Incorporating barefoot running into part of your training may offer several unique benefits. These include improving your form, preventing certain injuries, and improving your foot strength.

When transitioning, use a progressive approach and listen to the feedback from your body. Consider the environment around you and use minimalist shoes if you need them. 

So, what are you waiting for? Try barefoot running and let us know how you get on!