April 10, 2025. By Shailey Shah.
As an avid runner, pain, overuse, and injury are second nature. To combat these issues, I changed my brand of shoes, warm-up and cool-down stretching routines, and even the soles of my shoes. For a period, daily foot pain required me to wear custom orthotics, yet the pain returned as soon as I removed them. What had once represented freedom and mobility for me had become a struggle.
For years, I believed my foot pain was a normal part of being a runner, but my understanding of running form suddenly changed when I came across the book Born to Run by Christopher McDougall. This book dives into the world of barefoot running and shares the story of the Tarahumara Indians, a group of ultra-distance runners from Mexico. Their ability to run long distances without the need for expensive, high-tech shoes was incredible.
McDougall argues that the heavy cushioning and arch support we rely on today do more harm than good by encouraging a misaligned running form. Comparatively, barefoot shoes are designed to mimic the foot’s natural shape and movement. Barefoot shoes allow for more freedom and flexibility, rather than forcing your foot into a narrow toe box with excessive arch support. But benefits extend beyond comfort:
- A Natural Foot Strike
The raised heel and cushioning of traditional running shoes encourages a “heel-strike” running style, where the heel hits the ground first and stresses the knees, hips, and lower back. Barefoot shoes promote a midfoot or forefoot strike, which minimizes joint impact and the risk of overuse injuries. - Strong Foot Muscles
Barefoot shoes allow your feet to move more naturally, thereby strengthening the muscles in your feet, ankles, and lower legs. The natural toe splay and a flatter, more stable stance helps improve your foot strength and overall balance. The heavy arch support of traditional running shoes can weaken these muscles by taking over the work that your feet would otherwise do on their own. - Improved Proprioception
Barefoot shoes provide better feedback from the ground, helping you become more aware of how you’re moving. This improved connection to the ground can lead to better balance, coordination, and more efficient movement. - Prevent Injuries
Running in overly cushioned shoes masks the body’s natural warning signals and can lead to injuries. With barefoot shoes, you’re more likely to notice changes in form and reduce the risk of injuries like plantar fasciitis, shin splints, and stress fractures, which are common in runners who wear heavily padded shoes.
I tried this for myself. It was such a huge transition, but I started with short runs and gradually built up my distance. The more I ran, the more I noticed a shift in how my body felt. The pain in my feet, which had been a constant companion for years, started to fade. Not only that, but I felt stronger overall. Running in barefoot shoes helped me to adopt a more natural foot strike and feel like I could run farther. I have not looked back since.
The barefoot life might not be for everyone. Before trying it out, be sure to consult your doctor or podiatrist. Keep in mind, the transition requires patience. It’s important to gradually ease into them and give your feet time to adjust. But if you’re struggling with chronic foot pain or simply want to try a new way of running, consider barefoot shoes. They have improved my form, strengthened my feet, and allowed me to enjoy the sport once more. Though running technologies promise the next big breakthrough, sometimes the simplest solution is the most effective.
Shailey Shah
Wake Forest School of Medicine, Class of 2025
2024-25 NC Schweitzer Fellow
The opinions expressed are the author’s own.