It’s been almost 3 weeks since I last posted, mainly because I’ve hardly done any running. My feet have been resting a little as I wanted my pads to heal before I start up again. I’ve only done one run between then and now and managed to get yet another blister. I’d started off in barefoot shoes (without socks), but switched to actually barefoot half way round a 6k route when I felt like I was developing a blister on the inside of my right foot’s first metatarsal head. The rest of the run actually barefoot then just aggravated this.
So I’ve taken some time off running for this and other blisters on my pads to heal. But in the meantime I’ve been walking the same route every 3-4 days. I figured that if I’m to be able to run without any shoes on, then the soles of my feet really need to toughen up. Whilst I was waiting for my blisters to heal it wouldn’t do any harm to do this.
Tonight however was a very nice sunny warm evening (not sure how many of these are left now as we approach autumn) and as I cycled home from work I knew I wanted to go running.
As with my first foray into actual barefoot running I took my huaraches with me in case my feet couldn’t take it before I made it round. I need not have worried, it was an easy run and my feet made it, intact, with no blisters.
One thing that these few actual barefooted runs have made me realise is that running without shoes really is the best way to hone your running technique. Barefoot running shoes, although structureless and without support, still allow a wider tolerance of technique than being actually barefoot.
Upon first learning to run with a forefoot strike in barefoot running shoes, the tendency is to use all of your foot except your heel. Landing with a high toe step angle you’re too concerned about your heel hurting if you put it down that you don’t really put it down at all. This means that throughout the whole stride you’re taking your weight on your achilles and calves and never taking the strain off them. This isn’t how an experienced barefoot runner runs, but you shouldn’t worry at this stage. As long as you take it super slowly, I believe that over-using your legs like this is good conditioning in general for your altered running style. Later on as your legs become stronger, you’ll need to learn to adjust this gait to land with a flatter foot, your heels only just above the ground, touching down a split second after your forefoot giving your legs a brief respite as your downward momentum is converted to forward motion by your lower leg pivoting over your ankle.
The video below demonstrates this with an experienced barefoot runner.
Don’t worry if your gait isn’t exactly like this – it will come with experience.
I mention this as although I’d tried to lower the angle of my landing to allow my heel to touch down briefly as I’d read it should do done, my barefoot running shoes made it all too easy to land with a high foot angle. Starting to run with out any shoes at all, you soon realise that to land with a small surface area as a first contact is the most painful way to land and your feet automatically want to land with a flatter foot to spread the load and thus make it less painful. Landing like this makes it very easy to have the heal come down at the end of the stride softly, as it’s got less distance to travel. Also by the stage you’re ready to try running with no shoes at all, you’ll already have become a confident barefoot shoe runner, so your technique will almost be there anyway.
I’m really enthused by my run tonight. If someone had told me 6 months ago that I would be able to run all the way around Clapham Common barefoot, using the pavements and roads and never stepping on the grass once I would have thought they were mad.