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What’s the best barefoot running surface?
Posted by | Posted in Barefoot Running | Posted on 04-12-2009
When I tell people that I run barefoot (or when they see me out running without any shoes), the first response I get is, “Oh, so you run on the grass?”
When I suggest to people that they should try running barefoot, the first thing they say is, “With my feet/knees/ankles/eyelashes, I’d need to run on the grass.”
So barefoot = grass is the common wisdom.
But wisdom is rarely common, and what’s common is rarely wise.
What I’ve found is that the best surface for barefoot running is NOT grass or sand or anything soft, but the smoothest and hardest surface you can find.
For me, here in Boulder, Colorado, we have miles and miles of bike path.
In New York City, the sidewalks are perfect!
So, what makes a hard, smooth surface the best?
FEEDBACK.
Grass and sand and soft surfaces are too forgiving of bad form.
Hard smooth surfaces tell you, with every step, whether you’re using the right form.
If it hurts, you’re not.
If you end up with blisters, you didn’t.
Pay close attention and each step is giving you information about how to run lighter, easier, faster, longer.
I’ll never forget going out on the University sidewalks with the Boulder Barefoot Running Club… I had the makings of a blister on the ball of each foot. But I decided to see if I could run in such a way that I didn’t hurt my feet any more.
At first, each step sent a shooting pain up my leg. Then I made some adjustments and I just felt the friction on the ball of my foot.
By the end of the first mile, I had made some other adjustments — using each step as an experiment — and the next thing I knew I was picking up the pace while putting out less energy than ever. I was running faster and easier than I’d ever run without shoes… and it was painless.
I’d love to hear what surfaces you run on, and which ones you like best and why.
BTW, the reason I like my huaraches is that they provide NO padding that reduces the information I get, just protection from the kind of information that leaves cuts and scrapes 
(1 votes, average: 5.00 out of 5)
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Running barefoot on surfaces like streets and sidewalks is exhilarating. My feet have never been exposed to such surfaces and the feedback is fantastic.
My favorite surface to run on? The raised bumps at the entrance to each sidewalk. My feet are forced to relax and it’s not unlike a quick foot massage.
My first couple of runs were in our neighborhood. It’s paved, but not very well. But my default running location is in a park with a paved running path. Surprisingly, it is not that smooth! But I think in the end it is helping me by forcing good form and toughening my feet more than even a sidewalk would!
It’s surprising how the first reaction by many people to someone who says they run barefoot is, “OMG, what about the rocks?!?!? The glass?!?!? It’s as if barefoot running is some sort of ultra-extreme sport!
I am new to barefoot running and haven’t done much mileage on hard surface yet – still building up to it but I LOVE running barefoot on hiking trails.
Sidewalks are like butter to my bare feet. Those who don’t barefoot can’t believe it, but it’s so true!
(Unfortunately, Arizona summer is almost upon us, with temps making sidewalks and asphalt too hot to the foot. But hey, that’s where the invisibleshoe huaraches come in!)
I love trail running barefoot as there are so many different types of terrain and sensations for your feet to experience. Plus there is something very spiritual about running barefoot in the forest.
I saw a guy on t.v. He was talking about barefoot running. I thought this guy has no clue what he is talking about. He must be jumping on the barefoot running scene because he wants to be unique or something….. I was thinking he should research the Taraumara ( who happen to be my ancestral people) They run barefoot or with a simple huarache. Then he talked about his inspiration …THE TARAUMARA ! I was so happy to see that this guy was genuine and had a good understanding of barefoot running and how natural it truly is. Keep up the good work ..all of you…PEACE. “shoes are cages for a sophisticated appendages”
Yeah, I’m such a rebel, running down the street that is full of (gasp) glass!
(at least my wife thinks so; she’s convinced I’m nuts. I know it feels fine to my feets)
I totally agree that running on the sidewalk feels “like butter”. Running has become so much fun barefoot because your whole body just tingles with sensory input from your soles to the top of your head. I usually go out early in my neighborhood before the sun’s up, but last Sunday I slept in a little and didn’t want to let that spoil my fun. Turns out there’s a LOT of people walking around at 8 am on weekends! When I got home, I told my horrified wife, “Well, cat’s outta the bag…a lot of our neighbors saw me out there today.” Oh well, I’ll gladly be the kooky barefoot guy of the ‘hood.
http://www.youtube.com/watch?v=vca1QGVAshM
http://www.youtube.com/watch?v=nQmqEIYI-GU
The official video of ROME Marathon (1960), in which Abebe Bikila run barefoot and won in 2h15′; all the other runners run shod on simple flat running shoes.
After 50 years we all agree that he was right.
Silvano
Was man really made to run barefoot on sidewalks?
Do the Taramuhara run barefoot or on tire-sandals which would provide much more protection.
The book- Born to Run- speaks of Caballo Blanco running in Tevas.
I think we are equipped to run barefoot on any surface… some ground is pretty hard packed, rocks are hard, sand is giving but abrasive. The Tarahumara seem to do both barefoot and tire-huarachas. Suffice it to say there are a lot of people who’ve done a lot of miles on hard man-made surfaces without a problem.
That said, I’m not suggesting barefoot is the only way to be, especially on man-made surfaces in industrial cities. There’s a time and a place for barefoot and a time and a place for footwear of varying kinds.
I would venture to say that modern day
indiginous people have thicker foot pads
than us multigeneration of shoe wearers
John,
So, do you think the infants in these indigenous populations are born with thicker foot pads?
If not, then they’re developed over time with use.
And if they don’t develop forever (that is, if there’s a maximum thickness for the skin/pads), then there’s no reason why someone who is not part of that population couldn’t put in the time/work to develop theirs.
Also, for the kind of running we’re doing, we may not need pads as thick as the people you’re thinking of.
Just thinkin’ out loud…
I am a long time runner with running shoes. I have in the last few months started to run barefoot on the beach (South Florida). I have always suggested strengthening the feet by walking bare on soft surfaces or on a BOSU. When my Huaraches arrive I will definitely start my program to become a barefoot runner. All of my reading seems to indicate that barefoot is the way to go.
love barefoot running…however have to build up your foot pad. Initially i ran 1.5 miles on ashphalt and had some tender spots to recover from before I could run again. Using aqua socks for now until i get my huaraches:-) Otherwise, do barefoot on dirt trails.
I love hard-packed mud, which can be difficult to find. When I do stumble across it however, it provides the hardness of asphalt while also being wonderfully smooth.
I completely agree. I lead a marathon pace group and just completed my first marathon in vibrams (I will be soon making the conversion to huaraches). Most of the training I did was on bike path, which is a combination of concrete and gravel. The gravel is nice, because it is kind of like a foot massage, and the bike path definitely tells you if your form is correct. Plus, if your ankle strength is lacking, running on softer surfaces may make rolling an ankle more possible.
good to know…i have been running in hauraches for about a week now and totaled up about 20 miles on concrete in them. the first 8 or so were painful, and i tried alternating concrete and grass. but i began to feel out how i should take each step, and now i very much enjoy running on a sidewalk or concrete running track.
John said…
Was man really made to run barefoot on sidewalks?
Do the Taramuhara run barefoot or on tire-sandals which would provide much more protection.
The book- Born to Run- speaks of Caballo Blanco running in Tevas.
Definitely smooth cement for me. Thanks for every ones input. If you still don’t believe man has evolved to run on many different surfaces including hard ones like cement, then I suggest you try it out and listen to your feet. Regurgitating propaganda from shoe companies advertisements is why people are so against barefooting in the first place. Once you try what this post is about: “what is you favorite surface to run barefooted style on?”, then your comments will be relevant.
Thanks again Steven
“What is your* favorite surface to run barefooted style on?”
I love running barefoot but I actually love running on the grass. It feels so good, like a massage on the foot. Not a fan of asphalt with or without shoes. That being said I do believe that learning to running with correct bio-mechanics is probably more important. In fact if you can run with efficient bio-mechanics and you have shoes or spikes you will run faster than without. Look at track records, look at marathon records all with shoes. When speed is a factor I think shoes are game changers.
I know this is a barefoot running community so don’t hate me for saying this. Here is something to consider.
What are your goals?
Every runner has a different goal and reasons why they run. I know for me barefoot running, VFF, or running in huaraches is for fun exploratory runs but when I am racing and seriously training, I will opt for my racing flats or spikes. You have more traction, more protection, and run faster.
What are your thoughts?
Cheers,
AC
I can sure tell you where the worst surface to run on-Gravel! We have a beautiful trail near Alameda creek that goes all the way to San Francisco Bay. 13 miles of black top on one side and 13 miles of gravel on the other. When I first started my barefoot adventure in October, I found out quickly that gravel does not work because it hurts like hell on your pads. Gravel is not natural. It’s made with crush rocks. If you run a trail in the back country, it will either be dirt, sand, rocks, or a combination of all. I find that much easier to run on than gravel.
This morning, I ran with my huaraches on the gravel side of Alameda creek. Just like Steven says, these huaraches are not much different than running barefoot. Ouch! I lasted about 10 minutes and headed for the streets. How about some thicker Vibram Steven? We could have some invisible trail shoes and invisible street shoes.
Stay off the gravel!
When I run barefoot on the street, I often carry my huaraches as a “back up” or escape plan. You never know when and if your pads will start to burn. What if half way through a run, you decide that you want to go longer? See what I mean? Besides being invisible, they are also almost weightless.
Hi Mark.
Depends on the gravel. Some is great. Some is, well, not.
And, yes, we’ve got what you’re looking for on the way (more details soon).
So the question is what is the best surface … well “hard” is a vague answer. I like the smooth asphalt in residential areas of Vancouver, BC that cars drive on (sharing with cars suck … but c’est la vie). I’m not a big fan of sidewalks as there are indentations of slabs and I spend to much focus of not running into it.
“Smooth asphalt” is my answer
Smooth asphalt is splendid (don’t even get me started on how nice it is to run on a newly painted line on the side of a road)
Here in Boulder, Colorado, the Boulder Creek Path or the sidewalks around the university aren’t asphalt, but they’re really smooth, well maintained, and divine for barefoot running.
Around home I practiced walking barefoot or with flat shoes before I went to running, and even tried to keep a mid- to for-foot strike like I was running, which became easier than heal striking after a while. I started running in flat shoes first, before getting my huaraches, and, as with most, I ran too far, and got tight calves. Then I tried walking/running barefoot, thinking I would do that occasionally to work on form, and I found I liked it better than any kind of shoes or sandals. Second to that I like the huaraches. I would alternate between walking and a little running, hoping to build up from there. I still overdid it, so I decided to kill 2 or 3 birds with one stone by going on rough/pebbly surfaces – the idea being that the rough surface would force me to set my feet down more carefully, helping with form, second, when my feet have had enough, that’s time to quit, and finally, of course, to toughen them some. I found later that cobbled stones and other uneven surfaces help because of the added sensory input.
I thought it would be a good idea to run on rough surfaces because, even on sandy surfaces one occasionally finds a surprise, while running in grass, at least around here, there are a lot of acorn shells, so I want to be prepared. I also carry my huaraches in case I need them. Or for walking around, if I’m not walking barefoot.
I have run up to 1/2 mile on a smooth sidewalk. Every time I do that my ankles and top of my feet get swollen and I have to go back to running with shoes. However I can run on grass without any problems and enjoy it. My running shoes have almost no padding and I am no heel striker. My usual runs are on paved streets with rolling hill segments. When I run barefoot I land mostly on forefoot and have almost no heel contact which is quite unlike the way I usually run in shoes. I know I am doing something fundamentally wrong.
Amir… the difference between “almost no padding” and “no padding” is night and day. And there’s no problem with letting your heels contact the ground if you land mid- or forefoot. It’s tricky to diagnose movement from an email, but my guess is that you’re not “placing/lifting” your feet under your center of mass. Imagine that, as you run, you’re trying to sneak up on a deer… or trying to run over thin glass that you don’t want to break. These mental cues might help you find a lighter, easier stride. Oh… or you could simply wonder: “How can I make this feel lighter and easier?” and see what changes to your stride result in that effect.
these huaraches have made me the king of the jungle here in thick bushy hilly woods of the northeast. i can grip really well on fallen tree logs and creekbed rocks/pebbles.
but it’s cumbersome to sprint thru the forest…
i am looking for a good natural barefoot long-distance running surface in the wilderness (which rules out asphalt, soccer fields even trails)
what surface do u recommend- the beach, prairie, rocky mountains?
Well, I’ve been on and enjoyed all of those surfaces, so I recommend ALL of them
Thick layers of soft pine needles! When I run through deciduous wooded trails that periodically change over to pine tree habitat I am in instant heaven. (The downside is pine cones and roots of course but treading with care is all that is needed.)
Conversely, the worst surface that I find myself mincing my way through lies beneath oak trees in the fall. Killer acorns. Lots of bruises.
In case anyone is attempting sand/beach running, I wanted to post a direct email reply Steven (Founder of this website) gave me after I asked about running on the beach/sand. Thanks for such a quick and thorough reply Steven (my Invisible Shoe order will be coming soon!)…
Hi Kavih,
Let me answer your questions… below
1) Is sand/beach running recommended or frowned upon?
Neither. It’s a fine surface to run on, just like concrete, trails, streets, and any other surface. It’s just that each surface has different characteristics and will require different adjustments in form and conditioning.
Sand is, obviously, abrasive, in a way that concrete isn’t. Sand, obviously, absorbs shock in a way that concrete doesn’t.
You may want to check out the article I wrote at http://www.invisibleshoe.com/297/surfaces/
2) Does it matter whether it is soft or hard-packed sand to run on? (I have a theory that soft sand is worse than hard…)
I agree with your theory.
3) Have you or those you know experienced long barefoot runs on sand/beach and did you/they experience pain after the run (is what I’m experiencing expected)?
Again, you’re running on a highly abrasive surface, and you have to use more energy to overcome the amount of shock absorption in the sand. That said, over time, you can acclimate to almost anything.
BTW, you mentioned that you were trying to stay off your heels. There’s no need to do that. You don’t want to LAND on your heels, but trying to stay off of them is unnatural and takes a lot of extra energy. Aim for relaxing as much as you can and you’ll see that your heel probably drops and lightly touches the ground before you lift your foot off the ground.
4) Would Huaraches Sandles help?
Well, they’ll add a layer of protection… but like any sandal, it’s not possible to keep sand from getting in between your foot and the sole. I know people wear Invisible Shoes on every surface known to man, and I wear mine for everything… but I can’t tell you either way whether they’ll help you. That depends as much on your form and your mileage as it does on the shoes.
5) For a beginner barefoot runner, should I start off with trails/street as opposed to sand/beach?
See the post I mentioned, above. (the answer is Yes)
-Steven
I run barefoot on a seldom used aircraft taxiway at work. People I work with think I’m nuts, but I truely believe they are secretly jealous.
The worst surface for bare feet is concrete swimming pools
I’d always wear a spot through on each of my toes, pushing off from the edge (ouch !)
But seriously…. I am stunningly overweight, and unfit and NO I don’t run. My poor knees….
But walking barefoot has been a revelation in terms of using all those sensory nerve endings in the feet to really come into contact with the ground and really be in touch with the way my ankles, knees and hips are reacting to the way my feet are striking the ground. I am looking forward to being fit enough to run
You guys are an inspiration to me 
I love smooth asphalt to make me feel like flying, rough asphalt to teach me to soften and silence my stride, grass, sand and mud for the myriads of sensations on my feet.
And I do appreciate my bare feet for not hurting themselves when something sharp pops up underneath them. My conscious brain would be far too late to prevent the harm if they had to instruct my feet first.