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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 
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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.