While some might think that the difference is due to the economic status of the countries, the results of a recent survey challenge this assumption. Researchers gathered information on the footwear habits of 714 boys attending a secondary school in a wealthy area of Auckland, New Zealand. Surprisingly, almost half of the students (45%) spent most of their time barefoot, and some were even willing to run long distances on hard surfaces without shoes.

There are significant differences in foot structure between those who grow up barefoot and those who wear shoes. A century-old study warned about the negative effects of fashionable shoe designs that “crowd the front of the foot” and cause a narrower foot and lower arch. By contrast, those who grow up barefoot have wider feet and distribute pressure more evenly across the toes and outside edge of the foot.

Running barefoot allows for a more natural movement style, with less pressure concentrated on the heel and ball of the foot. Barefoot runners tend to avoid landing on their heel, resulting in a shorter stride and more bend at the knee. This posture helps the ankle behave more like a spring, allowing muscles to control landing and absorb force more effectively. In contrast, shoes reduce the sensation of the heel striking the ground, leading to overstriding and more force being absorbed by the heel and joints.

 

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The prevalence of leg pain in the New Zealand students studied was lower than in other parts of the world, suggesting that growing up barefoot may help to prevent injury. While social norms in Western countries make it challenging to go barefoot, gradually building up time spent walking and running without shoes may help. The growing availability of minimalist shoes that mimic the structure of the foot and have little cushioning could also help people transition to going barefoot.

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Recent studies have shown that running shoes may actually be doing us more harm than good. A new review has suggested that wearing shoes changes the way we run, weakening the foot and increasing the likelihood of sports injuries. In fact, between 35 and 50% of runners are injured at any one time, with the most common injuries being to the knees, shins, ankles, and feet.

The review also explored how humans ran before using shoes and how footwear changes the way we run. Shoes reduce the quality of information being sent to the brain and spinal cord, leading to more blunt running mechanics. Runners who wear shoes tend to land with a more upright body position and an extended leg, leading to excessive braking forces. This running technique can play a role in some of the most common running injuries.

Everyday use of footwear also leads to a weaker foot and often, a collapsed arch. When we start running in shoes, our foot isn’t adapted to cope with these mechanics. However, studies have found that foot muscle size and strength were found to increase after walking in a minimalist shoe. This is because removing the cushioned heel and arch support made the foot’s muscle work harder.

Balance activities are recommended to improve proprioception, which is our awareness of our body’s position and movements. This type of training aims to prevent or repair injuries. Using equipment like a wobble board will create more unstable or less predictable conditions underfoot, which builds lower limb stability and foot strength.

 

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While ditching running shoes may not work for everyone, those interested in giving barefoot running a try should start by walking before they run. A minimalist shoe might be a good first step if walking or running in extreme temperatures or where sharp objects may be common. Although minimalist shoes aren’t the same as being barefoot, the mechanics runners and walkers use in them are very similar to when barefoot – and dramatically different from when wearing traditional running shoes.

It’s important to remember that running injuries can be caused by many factors, such as age, previous injuries, body mass index, and sudden changes in training volume – so shoes may not be solely to blame. However, it is likely that our sedentary lifestyles, combined with less conditioning to move as our ancestors did millions of years ago, may also play a role in these injuries. Therefore, a combination of getting more active, walking or running barefoot more often, and engaging in other conditioning exercises may help prevent further injuries in the future.

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Jay Dicharry, a physical therapist and biomechanics researcher, explains that the cushioning in shoes can impair the feedback necessary to recognize imbalances in your gait. Going barefoot allows you to feel where your foot lands relative to your center of mass, which muscles are activated, and whether you’re maintaining your arch. Short periods of barefoot running can provide enough stimulation to recognize these imbalances and work to correct them.

According to Dicharry, running barefoot is an excellent way to modify your gait. You can pay attention to aspects of your form that you may not have noticed before. By identifying these imbalances, you can tell when you’re reverting to less efficient habits during longer runs.

 

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Barefoot running can also address common issues, such as overstriding and pronation. A cushioned sole can mask overstriding, but running barefoot can cause discomfort and add load to every joint. By contacting the ground closer to your body, you can decrease knee pain by up to 37%. Running barefoot also allows you to feel your foot’s inversion or eversion, which can help identify over- or under-pronation that leads to injuries like plantar fasciitis, IT band friction, piriformis syndrome, knee pain, shin splints, and stress fractures.

If you’re new to barefoot running, start on grass or a track, which are softer surfaces and obstacle-free. Twice a week, try four to eight barefoot strides of about 40 to 60 meters to keep your proprioception at a high level.

While healthy runners are unlikely to experience issues with low-volume barefoot running strides, it’s essential to assess your foot strength, lower leg muscle strength, and calf tightness. Being barefoot puts a higher demand on the calf and lower leg muscles, so if you have any concerns, it’s best to consult with a physical therapist.

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