Actually, it\’s the lack of shoes. Recently there has been a big barefoot movement in the fitness industry. More and more studies are showing the advantages to walking, running, or any type of training while barefoot. Shoemakers like Nike, New Balance, Merrell, and Reebok have all added a minimalist type shoe to their lines. Probably the most well-known minimalist shoe, the Vibram Five Fingers, have also become very popular. Is this just a fad we\’re seeing, or are there actual benefits to barefoot or minimalist shoe training?

What are the advantages to training barefoot or with minimalist shoes?

Less stress on the knees, ankles, hips and back. Barefoot training allows for lower impact due to the forefoot strike as opposed to the heel strike common in a cushioned running shoe. Most people strike the ground with their heel when running which actually stops the momentum of the leg. With a forefoot strike or toe to heel approach there is less jarring of the ankles, knees and back. While there is no research that directly shows that heel striking causes more injuries, more and more athletes and trainers are supporting barefoot training.

Strengthens and increases the flexibility of the foot. With the foot totally supported by a cushioned shoe it\’s not allowed to do any of the work. If the muscles in the foot are weak, they can contribute to foot or ankle injuries. Ankle sprains, stress fractures and Achilles injuries become more common with weak muscles in the foot.

Improved balance. Because shoes do so much work in stabilizing our foundation we rely on them to help with our balance. By training barefoot we not only strengthen the foot but also the stabilizing muscles in the legs and back. This increased strength in our stabilizers can drastically improve our balance.

Increased performance. Studies have shown that barefoot or minimalist shoe training can increase flexor strength. The flexor hallucis longus, which is the largest deep muscle in the leg and assists in planter flexion of the ankle (or pointing toes away from the body), has shown to strengthen with barefoot training. Improved planter flexion benefits pushing off movements that are prevalent in most sports.

Before you start your 5-mile run in just your bare feet, there are several things to consider. First, your feet have been conditioned to wear shoes your entire life. My wife has spent countless dollars on infant shoes for our kids because they look so cute with whatever outfit. We start to wear shoes at a very young age and our feet become de-conditioned to being unshod. You have to take your time when training barefoot or with minimalist footwear. Remember the saying, \”you have to walk before you can run\”. That is exactly the case when starting to train without traditional shoes. The muscles in your foot need a chance to strengthen. Ease into the barefoot movement and you can avoid excessive soreness and injury.

Second, consider the terrain that you\’re training on. Most of us are surrounded by pavement. Even the grass can cause hazards for a barefoot runner. Stones, plastic, glass and who knows what else may be lurking at local parks or in our own back yards. A couple years ago I found remnants of an old barbwire fence in my back yard. How do think that would feel to run over? It\’s difficult to be certain the surface you run on is not going to damage your feet. For this reason I would recommend a minimalist type shoe for outdoor training. If you want to go completely barefoot, stick to indoor training. You can benefit from being barefoot not only running but also during resistance training.

Lastly, barefoot running is not for everyone. If you have had a previous foot injury or fracture be sure to see a physician before barefoot training. Also, if you are a diabetic whose health could be put in jeopardy from a foot injury you should avoid barefoot training. This does not mean you couldn\’t use minimalist shoes but you should also check with your doctor before making the transition from traditional footwear.

While there is much debate over the barefoot movement, there are more and more studies being completed that support barefoot or minimalist training. Give minimalist training a try, and give your feet a break. They will appreciate it!

Author Bio: Steve Stark Get Fit & Stay Fit! Steve is a NFPT Certified Personal Trainer with over 15 years of experience training athletes as well as private clients. Steve\’s website offers expert fitness advice, instructional exercise videos, printable workout routines and 4 or 8 week workout programs.

Category: Advice
Keywords: barefoot training,minimalist shoes,barefoot,minimalist training,fitness,exercise,shoes