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Harris A.
Harris A. Sendmail

Barefoot Runners I need your help

posted 4 months ago | Report

I have very flat feet and it causes all sorts of problems for me. People keep telling me to start barefoot running (these are people who read Born To Run) and that will help strengthen my arches. I was wondering if any of you barefoot runners have experience this change from no arch to some arch after barefoot running.
Thanks!

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  • Chris B.
    Chris B. Sendmail

    I usually train 10-20 mi/wk barefoot in the sping/summer and wear shoes the rest of the time. I began this after my first 100 mile race where my feet were in such pain (+blisters) I thought they needed strengthening. These are my unscientific thoughts on the issue.

    I do think the barefoot running has helped me, but I wasn't injured before I started and am not injured since.

    If you have problems already, don't expect to just take off your shoes and have problems solved. Nothing is ever that easy. However, if you are having a lot of problems now, whatever you are doing isn't working and you need to do something else.

    The chance of accute injury goes way up, so choose your locations carefully.

    Like everything, start slowly. Choose an area in a park and run 1/4 mile circles and stop when you feel any pain. In addition to building foot strength, you need to develop callouses to run barefoot and this all takes time.

    I have found that after warming up I can easily run at race pace barefoot on concrete, though I would not consider racing a marathon barefoot. I do race marathons in flats, and I think the barefoot helps me to do this.

    During the 2010 Leadville 100, I met Chris McDougall (author of Born to Run) during the race. He was wearing a very flimsy flip flop, but he was also hiking, not running the race. Same race I also met a guy around mile 17 wearing Vibrams. I don't know how he fared, I never saw him again.

    Anyway, good luck. If you choose to give it a shot, please send me a note and let me know your thoughts.

    posted 4 months ago

  • Gil R.
    Gil R. Sendmail

    I don't have flat feet, but I did start working in some barefoot runs last year. As long as you take it slow and listen to your foot-skin at the slightest sign of friction, it couldn't hurt to try. Do your own experiment week to week, stepping on paper with wet feet and tracing the outline. That will tell you for sure whether or not your arches are sprouting up!

    posted 4 months ago

  • Susan H.
    Susan H. Sendmail

    Harris, I am a Chiropractor and 7 time marathoner and can tell you from years of running that running barefoot can and will work for you HOWEVER you will need to be dedicated to spend at least one year in building up your foot strength due to the lack of muscles causing your flat feet. Most people who try to transition expect to run right away and dont do foot strengthening or calf exercises or stretching. All of this is necessary Also, running barefoot doesn't have to mean without shoes. I run in Vibramfivefingers And, yes, I run marathons in them but it took me a long time to transition and I am an avid runner! if you are willing to do the work you will gain the arch support in your feet. Good luck!

    posted 4 months ago

  • Jan
    Jan Sendmail

    I switched to minimal shoes and do a wee bit barefoot and my feet are a full size smaller now. A Physical Therapist and the owner of my local running store both said they weren't surprised because as our feet get stronger, the arch raises and our feet get a little smaller. Who knew!! Great advice here!
    Best of luck!

    posted 4 months ago

  • Harris A.
    Harris A. Sendmail

    Thanks!
    Where can I find the foot/ calf exercises?

    posted 4 months ago

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