Running Barefoot: Top 5 Hazards (& How To Avoid Them)

http://www.howtorunbarefoot.com

When I started running barefoot, I got it all: blood blisters, broken glass in my foot, swollen forefoot...there are a lot of hazards to beginning running barefoot, and I stumbled onto practially all of them. It's not as though you are learning scrap-booking; you are bound to encounter some hazards.

However, running barefoot need not be all that dangerous, and I could have avoided many of my injuries if I had known then what I know now. Here are the 5 mos common hazards you are likely to be in for as you begin running barefoot, and how to avoid most of them.

Running Barefoot Hazard #1: Internal foot injuries

Most internal foot injuries, in my experience, come from doing too much running barefoot at once, especially at first.

Take it very slow to start: begin with only 5 minutes of running barefoot a day on the first week, even if you are a seasoned runner to start with. Then, increase to 10 minutes of running barefoot a day the next week, and so on. If you begin to feel a lot of pain, then back off and either reduce your time running barefoot, or stop altogether for a while to let your feet heal.

You may not be able to avoid all injury or pain as you are getting started... But you can minimize the damage and pain you experience during this process by following the advice above.

The other thing you can do to avoid or minimize injury is to put your feet in a bath of ice water immediately after barefoot running, every time.

Running Barefoot Hazard #2: Broken glass

The best way to avoid broken glass is to watch out for it - don't let yourself drift into a complacent haze as you are running barefoot.

One secret trick I have is to get non-polarized sunglasses for running barefoot; you actually want to be able to see more glare as you are running barefoot - the glare that glints off broken glass.

Running Barefoot Hazard #3: Swollen feet

If your foot is hurting and you keep running barefoot on it, your foot may swell. My advice is to avoid running on a swollen foot. It needs to heal.

If you don't overdo it as you are beginning running barefoot, and you take care of any pain right away by giving your feet a break, and then give them an ice bath several times a day, you should be able to avoid most instances of swollen feet.

Running Barefoot Hazard #4: Blisters on your soles

This is a hazard you will probably not be able to avoid entirely when running barefoot, however you can probably avoid most blisters by following these steps:

Don't overdo it as you are beginning running barefoot, before your feet have built up any calluses. See above, "how to avoid internal foot injuries."
Even after you have built up calluses, if you increase your distance or speed suddenly rather than gradually you will get blisters. Increase running barefoot gradually.
Pay attention to your form when running barefoot, especially if you get a blister in a recurring place. Straightening up your posture, landing lightly on your feet with no pressure concentrated in any one place, and avoiding "pushing off" with your feet will help reduce blistering.

Barefoot Running Hazard #5: "Dishpan Feet"

Dishpan feet happens to runners who go out running barefoot in the rain or on wet roads. Your feet soak up the water and your skin becomes waterlogged and wrinkly, just like when you stayed in the pool too long as a kid.

running barefoot on skin that is wet, loose and weak is a good way to tear it right off your feet. You don't want to go out running barefoot when it's wet out, if possible. If you must run, you can wear Vibrams, or just go out for short run and stop as soon as you notice your skin becoming "waterlogged."

That's it - the top 5 hazards when running barefoot and how to avoid them (or most of them). At least if you're smarter than me, you will.

Resource Box:
Important! Before you start running barefoot: You also need to know about knee injuries while running barefoot as well as how to alter your stride to the correct form for running barefoot (it's different than shoe stride). Get your complete instructions for running barefoot today at: http://www.howtorunbarefoot.com

Category:

Howto & Style

Tags:

• running
• barefoot

[mandowarrior123]

@5had0wL1nk run faster ;D

[428ghost]

I'm taking up the 'prancing' style of running to help with my knees/back injuries, but I'm not convinced running barefoot is an advancement in technique. The prancing, yes, but wearing runners, and those Vibram thingies, certainly gives you range, endurance and the ability to run in all seasons and climates. I know that once you've built up the muscle and skin in your feet that none of that should matter, but I can't see, aside from enjoyment, how barefoot running is an improvement.

[YarYar01]

im not one of those pervs but u have gt lovely eyes

[Jenntasnim]

great video, thanks so much I really appreciate the info. : )

[furylittlekittens]

Thanks!!

[5had0wL1nk]

o an another thing any way to run in the winter im in canada and its cold here most of the time sooo.....

[crazyboar]

umm

[TouchTypist]

Excellent video.

[barefootedwanderer]

I have been doing HIIT sprints barefooted,is this bad for my soles or...?