RUN STRONG
Beingbarefoot is so good for you, and while you may not want to run completely barefoot, except perhaps on sand, there are minimal shoes that help recreate the whole-body benefits. Holly Treacy investigates
As the nights are beginning to draw in and the weather turns colder, the motivation to lace up your trainers and head out for a run might drop quicker than the temperature. But what if you skipped the footwear step altogether and connected your bare skin to the ground? Already shaking your head? Stick with us! Barefoot running has more benefits than you might realise.
‘In the modern world it’s easy to opt for physical ease and comfort,’ according to yoga teacher Scarlett Woodford. ‘But one of the downsides is that we’ve pushed our feet into overly cushioned and padded shoes [think trainers] causing your toes to cramp up together over time. Most of the shoes you wear also have a heel, which means your body tilts forward over time, and this can have a profound effect on your posture.’
So, what happens when you walk barefoot? ‘Your toes can properly spread,’ says Scarlett. ‘Like fingers, the toes are appendages designed to splay out and have strength. Recruiting toes properly by going barefoot increases their strength and grip as they take more of the body’s load.’
Alex Ward, co-founder of barefoot running brand Bahé (bahe.co), agrees. ‘Fundamentally, if you’re used to wearing “traditional shoes”, then your feet will have adapted to them, meaning your toes will be held more tightly and won’t function as naturally. Traditional shoes have a “toe spring” (upward curve at the toe) meaning your toes don’t hinge as much – in particular your big toe, which should act as a hinge, but can’t in traditional shoes. And, because regular shoes have padded heels, they modify your posture somewhat.
‘When switching to barefoot shoes, the aim is to move to a more natural style of movement and, for most adults, this means re-strengthening and gaining an increased range of movement compared to what is achieved or needed in traditional shoes. It will require you to gain more strength in your feet, Achilles’ and gluteus medius muscles, and more mobility at the toes, ankles and hips,’ he adds.
BACK TO NATURE
While it’s probably not practical to go around with bare feet – imagine stepping on something sharp – there are now various shoes designed to mimic or replicate as best possible the barefoot experience. ‘When designing our shoes I did a lot of research and found the book Older Yet Faster by Keith Bateman and Heidi Jones (Older Yet Faster Publications, £24.91) a great resource,’ says Alex.
‘I liaised with the authors and took
