Running Barefoot

If you follow me on social media, especially on Instagram or YouTube, or you listen to my podcast episodes, you’ll know I’m very fond of running. And you’ll also notice that very often, I’ll be running without wearing running shoes. Or indeed any footwear at all. Obviously I’m “The Barefoot Backpacker” so it shouldn’t surprise you to know I’m on-brand even when I run, but I recently realised I’d never written a blog post about running barefoot.

How and why did you start running barefoot?

I’ve spoken before about why I started to walk barefoot, and since I’ve always been a runner, it made sense to combine the two, I guess?

A barefoot person jogging away from the camera along a stone-paved pavement near a road. They are wearing a light green T-shirt and dark denim shorts. In the background, there is a church with a tall stone tower and a flagpole flying the English flag. A red car is visible on the road, and trees with sparse foliage frame the scene under a bright blue sky with scattered clouds.
I don’t have any really old pics of me running barefoot, so here’s one from 2016. It’s taken from near my house in Kirkby-in-Ashfield

I know that when I was a teenager, I certainly experimented with running barefoot on training sessions with my local athletic club. The section I trained with met on a school playing field, so it was basically grass track. That said, I know I didn’t do any actual races barefoot with them. When I went to University, I toyed with several other athletic clubs who met on proper synthetic tracks and I certainly did some training runs there barefoot. At some point I must have done my first training run on the roads barefoot, but I have no real recollection of when or where that would have been.

What’s the furthest you’ve run barefoot?

When I lived in Sheffield, during the pandemic, I tended to go for long suburban runs, especially early morning when no-one else was about. I had several looping routes I used to do but the longest was around 8½ miles, over to Hillsborough and back. The pavements in Sheffield were almost entirely smooth and comfortable, so there were very rarely any issues or awkward spots.

A barefoot man jogging along a paved path on a sunny day, wearing a grey t-shirt and blue shorts over red and green capri leggings. The path is surrounded by grass with small white flowers, and cars are parked along the street in the background. Trees and houses line the area, creating a suburban setting.
Belfast Falls Parkrun; as requested by the marshalls at the top of the hill.

I’ve never done an officially-organised race barefoot longer than a Parkrun (5km), but honestly that’s because I almost never do officially-organised races. I keep looking at half-marathons that would be suitable to run barefoot at, but I’ve not yet committed to any.

Does running barefoot hurt?
Is there a difference between running barefoot and in shoes?

Running barefoot is surprisingly less painful than you might expect, and quite easy on the body.

Your running style is very different barefoot to wearing shoes. Essentially when you’re running barefoot, you’re running more on the mid- and fore-foot than the heel. So when you land, the ball of your foot hits the ground first, but barely touches it before you’re off again. In a way it feels almost like you’re bouncing on the ground, rather than stamping on it like a marauding elephant. So because much less of your foot hits the ground, and for less time, there’s less scope for injury, there’s less scope for hitting something nasty, and by the time you’ve put your foot on the ground, you’re two steps further on before your foot’s noticed what you’ve landed on.

A man running barefoot on a paved path in a park surrounded by grass and trees. He is wearing a black T-shirt with the word 'Proud' in colourful rainbow letters, blue shorts, and purple leggings with white daisies. He has a small black waist bag, beige long sleeves under his T-shirt, and glasses, smiling as he jogs. The park background shows a mix of wintery trees and leaf-strewn ground.
Running down the hill at Glasgow’s Queen’s Parkrun

This is why it’s easier to run barefoot on bad surfaces like gravel than walk on them. Obviously it becomes a problem if that is the entire route, but certainly on routes where it’s only a short section, it’s much less painful and awkward than walking would be. Some of my training runs I’ve done have been like this, for example my usual one through Bentinck Banks in Kirkby-in-Ashfield that had about 50m of gravel-covered driveway on it. And Parkruns are similar too; there’s several I’ve done barefoot, even though there’ve seen short sections that on the face of it look like they’d be painful.

Sometimes when you’re checking a route beforehand it’s hard to judge how it would feel to run it, and you have to make a go/no go decision. I had that feeling with my old local Parkrun in Glasgow, Queen’s, where I decided to try it once, and honestly, didn’t look back. Conversely I looked at my local Parkrun when I was in Salford, Peel Park, and decided it just wasn’t quite short enough. I did run around Peel Park barefoot in my training, but not the actual Parkrun route.

One of my friends in Sheffield runs Parkruns barefoot, and you can tell which ones they prefer by the times they record. So some of them, they’ll do in 23 minutes, others their times are about 31 minutes. And I know just by that fact alone, I know what that surface is like.

A barefoot person standing on grass next to a purple sign that reads 'Sheffield Castle parkrun' with sponsor logos at the bottom. They are wearing black leggings and a gray T-shirt that says, 'And yet, despite the look on my face, you are still talking.' The background features a paved path, a grassy area, leafless trees, and a clear blue sky on a sunny day. .
Pic of me at Sheffield Castle Parkrun. This was February, and yet I’m still barefoot. Sheffield Castle’s course is like that.

I track my training jogs on a spreadsheet. What’s interesting is that there seems to be no significant difference between my times running barefoot compared with my times running in minimalist running shoes. And with regard to Parkrun, my fastest recorded time was when I was completely barefoot, at the Sheffield Castle venue which has an entirely smooth tarmac path the whole way round. Note however that course is also not flat, so, like my current training runs, I wonder if running barefoot is weirdly more beneficial over hills than running in shoes.

Is running in a group more dangerous when barefoot?

I’ve never noticed, in fact I’ve never really thought about it. I mean, in any group setting, there’s always the danger of bumping into each other, and it’s rare that you’ll have people standing on your toes even when you’re wearing shoes. I think the biggest danger is tripping over at the start rather than foot-related injuries because some Parkruns have hundreds of people taking part that will be setting off at the same time. And at many of them, the start is really quite narrow – it’s why I never did Pollok Parkrun when I lived in Glasgow despite it being my second nearest. But for wider starts, I’ve not had a problem.

Lots of people running on a tarmac path through a park. It's a sunny day, but late in the year – the path and surrounding grass has fallen leaves on it, from the many overhanging trees on either side. .
Me running in a crowd at Queen’s Parkrun. You can tell which one I am.

The biggest Parkrun field I’ve ever taken part in is Southwark Parkrun in London, which had just under 600 people in, but because the start is on a very wide grassy field, by the time you reach the path the pack had settled down. I’ve done that Parkrun twice, both completely barefoot, and had no problems either time.

Do you get blisters or damaged feet from running barefoot?

I tend not to get blisters these days. When I first started barefoot running, I’d get small blood blisters, mainly on the fleshy part of the bottom of my second toe, and on the side of the ball of my foot. I suspect both are because of the way I physically run, the way I land my feet. But I get them very rarely now, presumably because my feet are quite hardened. It’s more likely to happen the longer my route is or the rougher the surface is, so I wouldn’t even consider it an issue for most Parkruns but I might be more wary of a 10 miler. But regardless, I never get blisters in awkward places, like on the back of the ankle, and the ones I do get are never painful. I guess this is partly because my feet are quite hardened now. I don’t remember how long it would have taken to get this far, but I don’t have the sense that it took terribly long otherwise I wouldn’t have done it.

I also don’t usually get problems with blackened or losing toenails, which some runners do especially downhill. When you’re barefoot your toes aren’t repeatedly pushing or rubbing against anything in front of them, so they’re free to move and not so easily damaged. I did once lose a toenail but that was a very specific circumstance.

The only problem is long distances over rough surfaces. That friend in Sheffield has done several half marathons barefoot, and said one time they did it, their feet started to bleed at one point.

Do you have problems with surfaces when running barefoot?

There are several surfaces that are awkward to run barefoot on, though as I say, running is generally easier than walking. Apart from gravel, which is evil and comes from hell, and related textures like trail paths with small stones, one of the most awkward I encounter regularly as a runner is tree-fall. That is to say, in autumn when the trees start shedding leaves, they’ll often also shed twigs, sharp buds, that sort of thing. Two of our common trees are the horse-chestnut and the scots pine, and you really don’t want to step on a conker or a pine needle with bare feet. I like running through woodland and most of the time those paths are really comfortable – soft and earthy – but I do have to keep my eye out more than usual.

A barefoot person running along a tree-lined path on a cloudy day. They are wearing a bright green t-shirt with 'Team Barefoot' written on the back and vibrant blue shorts with a colorful pattern. The path is bordered by lush greenery, with trees and bushes framing the scene and a river partially visible in the background.
Autumn in the trees, the paths are already starting to leaf up.

Many of my runs are on pavement and this could go either way. The problem with some pavement, and tarmac if we’re in a park, is it’s been laid cheaply and you can feel the stones they’ve made it with, or even where it’s quite cracked and full of holes. There’s also general scattered loose pebbles and chippings that have come off paving stones or have been flicked there from passing car wheels. These are also common problems at Parkrun; the course description on the website says tarmac, but you get there it’s as rough as sandpaper.

With regard to detritus on the ground itself, like dog-poop or glass, my feeling is it doesn’t really matter what you wear on your feet, you’re not going to actively stride through it. You’re always going to avoid it. So it’s just the case of looking where you step. And if you’re barefoot, you’re just looking where you’re stepping a bit more.

The only other big issue is weather. Running when it’s really warm is problematic for many reasons, and burning your feet on the sun-burnt ground is absolutely a concern. Pavement is bad enough but manhole covers and similar metal grilles are actually dangerous when hot.

A person in a green t-shirt and colourful leggings stands barefoot on grass, smiling and holding a sign that reads 'Queen’s, Glasgow' with the parkrun logo. The scene is set in a park with a paved path, surrounded by lush green trees. Other people can be seen in the background, including someone wearing a pink costume and a group walking along the path. A tall tower is visible through the trees, adding to the scenic setting.
A sunny day at Queen’s Parkrun, Glasgow; just about tolerable.

Conversely, damp causes me issues too, for two reasons. Firstly, water is an adhesive, like when you walk on sand after being in the water. When running barefoot on the roads, especially, your feet pick up everything on the ground in damp conditions – even a smooth flat pavement may have little bits of stone and pebble you wouldn’t notice in the dry. The other issue with damp is it feels colder than it is, and when it’s cold, every step feels harder and more painful, especially if you strike your foot slightly wildly against a stone or something.

Are there problems running barefoot with dyspraxia?

My dyspraxia can make me overthink about every step, which makes me more mentally tired, but honestly that’s a problem I have regardless of footwear, especially going downhill. In fact, I feel more balanced in bare feet. I feel like I’m less likely to trip over, doubly so because I don’t have shoelaces to worry about. This means I can focus on running instead of what’s happening with my shoes. In addition, it makes me more aware of just what I’m running on, in terms of terrain, so my feet are more likely to naturally go in just the right place.

A man jogging barefoot on a sidewalk in a residential neighborhood. He is wearing a black T-shirt with the text 'Beer makes me happy' and vibrant, colorful shorts with a cloud-like pattern in shades of pink, purple, and blue. His gray hair is slightly disheveled, and the street features brick houses, parked cars, and a sloping sidewalk.
Running barefoot near where I used to live in Sheffield. Note the different pavement.

My main concern with being barefoot with dyspraxia is around banging my feet on the sides of things, like walls or kerbs, and am especially wary of my little toes. I bent one right back when walking in the Peak District once, which would have been worse had I been running.

Have you been told you’re not allowed to run barefoot?

No, I’ve never been told I’m not allowed to run barefoot. At Queen’s Parkrun in Glasgow, there were a couple of times when I chose to run in minimalist running shoes rather than completely barefoot because of twigs and tree-fall, and the RD said afterwards he was glad I did otherwise he might have Had To Have Words.

In fact it’s often the opposite – most people don’t notice anyway, and when they do they’re generally very positive. Most of the few comments I get on it tend to be curious, mainly asking either about the terrain – doesn’t it hurt? – , whether my feet were cold, or, interestingly, if I felt it made much difference. A couple of times I’ve had chats about minimalist running shoes, which some people have either tried or have heard about and are open to trying, though very few people have said they’d try running completely barefoot. Indeed I did the Parkrun at Falls Park in Belfast, and I had a couple of marshals come up to me after the race and insist on a selfie with me because they were impressed by the fact that I was running barefoot and wanted to post proof on their Facebook page that it had happened.

Image of two people standing on a park's lane under a quite grey sky. On the left is a tall person in a blue t-shirt, blue shorts, purple flowery leggings, and they are barefoot. On the right is a smaller person mainly in black but with a pink hi-viz vest over the top.
Belfast Falls Parkrun; as requested by the marshalls at the top of the hill.

Regardless, I wouldn’t worry about what other people think. Chances are they won’t notice anyway, and even if they do, they’ll mostly not myther you. If they’re going to catcall you, chances are they would have done that anyway. A bigger issue is the opposite; I’ve had the police stop me several times because they’ve had a tip-off of a barefoot runner on the streets from people just worried about my wellbeing.

Do you need to gradually start barefoot running?

Yes, it’s not something I recommend going straight out and doing. You do very much have to build it up slowly, partly because the sensations will be different from what you’re used to and your feet won’t be used to it. Indeed it can be quite overstimulating, because if you’re used to wearing shoes all the time, then you’re kind of dead into what it actually feels like.

The main issue though is that because the running style is different, it uses different muscles in your leg. If you’re not used to running barefoot, those muscles won’t be attuned, and if you push too hard, you’re more likely at risk of pulling a muscle or getting some kind of shin splints. You need to pay attention to how your muscles are feeling, and stop if you notice them not reacting well. The more you do it, the stronger they’ll get and the more natural the movement will feel, but you have to do it slowly.

Image of someone running right-to-left along a country lane, in front of a dry-stone wall. There's sloping grass-field countryside in the background, with a couple of lines of distant trees. It's a sunny day and the sky is clear. The person running has long purple hair that's flowing behind them. They have a khaki-coloured t-shirt, a dark skort with stars, and capri-length blue leggings with a foot motif. They are also barefoot.
Me running down a country lane near where I live.

Interestingly the opposite is also true – I don’t think I could comfortably run in standard training shoes easily these days. For my UltraMarathon I have a pair of trail running shoes which I’ve tried a few times and they feel more comfortable than I was expecting, but in fairness those type of shoes are much more minimalist by design than cushioned road shoes so it’s less of a leap.

Is running barefoot good for you?

I would say that running barefoot is good for you, especially for your mental health, but then I would say that, wouldn’t I! I’ve always liked running, insofar as anyone can ‘like’ running, as opposed to ‘having run’, but I definitely look forward more to my barefoot running sessions than my shod ones, which clearly means, for me at least, running barefoot is something that makes me … happier? It also feels more natural to me to run barefoot, rather than being stuck in shoes. I find it more comfortable, which means it helps me run better, or at least it helps me enjoy the feeling and experience of running itself, rather than seeing it as a drudgy keep-fit exercise regime. It’s very much something I *want* to do rather than something I feel I *have* to do. It also makes me feel more ‘free’; I find it exciting and fun, and even now I still get a weird giddy joy from feeling the ground beneath my feet.

A person standing barefoot on a street lined with sandstone buildings. They are wearing a vibrant outfit consisting of a blue crop top and leggings, both with a white daisy pattern, paired with a short plain dark blue skort. They have long reddish hair styled in pigtails and are wearing a pink floral headband. The person is smiling slightly, and the background includes parked cars and a colourful, urban streetscape.
On my way to Parkrun, looking happily on-brand.

On a wider bent, there’s a whole myriad of websites out there talking about more esoteric benefits of going barefoot in general, many of which use words like ‘grounding’. While I’m not going to go down the wellness influencer trend and start talking dubious science and psychology, I will say that if I feel more relaxed and ‘in the moment’ when running barefoot, if I find that it makes me less stressed, and if the very act of knowing I can go running barefoot makes me more likely to go running in the first place, that can’t be a bad thing for me, surely?

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