Strengthening the foot by itself will help you to run more effectively and more injury-free. Specifically, barefoot running is a very effective way of strengthening the foot.

We now have many types of running shoes. Many do not know that a good way of strengthening your feet is to run a short distance barefooted. 

Short-stint of a barefoot running session is a means to improve the strength of the foot. It has also shown benefits for the Achilles tendon, as well as helping with injury prevention for long-distance runners. Spending 5-10min to run barefooted on the sand and over a deck can stimulate muscles tendons that wouldn't have activated as much when running with shoes. This blog introduces the benefits of barefoot training and tips on rehabilitation after a foot injury.

Long term benefits of short-stint running barefoot

• Develop a more natural running style.

• Prevents Achilles tendon injuries.

• Improves ankle stability, strength, and balance in the long run.

The evidence of barefoot running benefits the foot

• Ground contact time (in seconds) during barefoot running was significantly shorter than shoe running (0.245 vs. 0.255) – which means a lot more efficient running movement.

• Stride length (step length in meters) was significantly lower when barefoot running (2.19 vs. 2.34).

• Barefoot running has a reduced initial impact with each step.

• Less energy was required to run with bare feet than compared to running with shoes. (Squadrone, et al. 2009)

So evidence shows that barefoot running helps you to develop a more effective running style. Here in Sydney Health Physiotherapy, we suggest runners who are at the last phase of recovering from a foot or ankle injury have a short barefoot running session for 5-10 minutes as a means of graded return to sports.

Tips on the final phase of rehabilitation

Training method for long-distance running

• Starting slow starting with 5-10 minutes each run on smooth surfaces then progressing to 15 min over several weeks.

• Choose friendly terrains such as the beach, soccer fields, and gradually progress to firmer surfaces.

• Perform balance and strength-based exercise programs barefoot.

Running barefoot is a slow progression

• Evidence shows that prolonged periods of barefoot running can still increase the risk of your injury (Divert, et al. 2005). In this case, barefoot running of 5-10 minutes will be sufficient to strengthen the foot.

Proper running shoes are still important

• Not accidentally treading on painful or dangerous objects on the ground.

• Improved ankle support: after a recent ankle injury or with weak ankle muscles.

• No slow progressive running routine: barefoot running as It requires a slow adaption routine/phase.