Running barefoot on a meadow or a soft forest floor – there is nothing better for our feet. However, nowadays most people rarely run barefoot, almost always our feet are in shoes. However, wearing the wrong footwear can cause foot deformities such as flat feet or fallen arches. Therefore, run barefoot as often as possible, for example in your garden or on specially created barefoot paths. For running on asphalt, special barefoot shoes may be recommended to protect your feet.
Running barefoot trains the feet
For thousands of years, we humans have walked barefoot – only in the recent past has it become the norm to wear shoes almost all the time. But that doesn’t sit well with our feet at all: after all, shoes often don’t fit properly or put a strain on feet due to a narrow toe or high heel. Wearing the wrong footwear can promote the development of foot deformities. Regular barefoot walking is therefore important for the healthy development of the feet.
Prevent foot malpositions
When walking barefoot, the foot must constantly adapt to the unevenness of the ground. This constantly exercises the foot muscles. Since the foot muscles support the longitudinal and transverse arches of the foot, strong muscles prevent the development of foot malpositions such as flat, flat and splay feet or hallux valgus. Children in particular should walk barefoot as much as possible to strengthen their foot muscles and develop a correct toe position. But even adults can still train their foot muscles by walking barefoot regularly. However, foot malpositions that are already present can only be corrected if they are caused by underdeveloped muscles.
Jogging barefoot instead of in sneakers?
It often doesn’t feel like it when we run, but jogging in running shoes puts more stress on our joints than running barefoot. At least, that’s what a study by American researchers found. The stressful effect of the shoes is said to be due to the support material under the arch of the foot and the raised heel. The study found that wearing running shoes puts 37 percent more stress on the knee joint, and as much as 54 percent more on the hip joint. While the load tends to be on the heel when running in athletic shoes, barefoot running puts more stress on the forefoot and midfoot. As a result, the foot absorbs the impact better and the knee is subjected to less stress. Incidentally, this effect also occurs when wearing special barefoot shoes. These protect the feet from shards or sharp stones when walking on asphalt.
Correct running technique is important
If you go jogging barefoot or in barefoot shoes, you should start slowly: At first, go running no more than twice a week – preferably in a meadow or forest. A training session should not last longer than 30 minutes. This is because the body first has to get used to the new strain. Over time, you can slowly increase the training frequency and duration. If you want to buy extra barefoot shoes, ask a sports store for tips on the correct running technique: After all, if you continue to step heel-first in the shoes, the stress on your joints can be significantly higher than in ordinary running shoes. Therefore, in barefoot shoes, the load should be more on the midfoot and forefoot. People with arthritis in the toe joints should better refrain from jogging with barefoot shoes. The increased movement can aggravate the symptoms. Also diabetics, people with circulatory disorders or special foot problems, as well as people with an allergy to insect venom should no longer run barefoot or at least take special care in doing so.
Barefoot path: an experience for the feet
If you do not have the opportunity to walk barefoot in your area, you can think about a trip to a barefoot path. Barefoot trails are specially designed paths with different types of soil – for example, flat stones, large pebbles, fine pebbles, sand, clay or wood. Often there is also a section where visitors can walk through shallow water. Visiting a barefoot trail is an experience for both body and mind. On the one hand, walking on the various surfaces exercises the foot muscles, and on the other, such a visit has a relaxing and liberating effect on the mind.Find out where the nearest barefoot path is near you and just give it a try.
Barefoot walking relaxes
It doesn’t always have to be autogenic training – barefoot walking is also an effective way to relax your body and mind. Take a short walk and choose a path with different types of flooring. Pay close attention to what your feet feel as you walk. There are many nerve endings in the soles of our feet, so we can sense much more through our feet than we suspect. Walk on the tips of your toes, your heel, the inside of your foot and the outside of your foot and feel how your sensations change as you do so. In this way, you can easily relieve stress and inner tension by walking barefoot.
Beware of shards and stones
Unfortunately, you cannot run barefoot everywhere without danger. On the street, there is a risk of injury from shards, metal parts or other sharp objects. Therefore, better run barefoot only on meadows or in the forest. But even here you are not always protected from shards. In addition, there is a risk of injuries from thorns or sharp stones. Therefore, think carefully beforehand about where you can walk barefoot without worrying. Apart from your own garden, well-maintained sports facilities such as a soccer pitch are also suitable. Here, however, you should clarify in advance whether you are allowed to run on the grass. In addition, there are now also special barefoot hiking trails on which you can walk without worry.
