Barefoot Training: Why you should try it
What is Barefoot Training? Like it sounds, barefoot training is simply that; training (running, hiking, lifting weights, moving, etc.) without shoes.
What Are The Advantages of Barefoot Training?
1. Increased Balance, Stability, and Power
Do you ever wonder why so many martial arts are practiced barefoot? Well, in these disciplines balance is extremely important. Having a close connection to the ground has been shown to improve balance. Also, in order to generate the force and velocity required to perform kicks in Muay Thai, or Taekwondo you need to have solid ankle and lower leg stability. This stability can be improved by training barefoot to strengthen the stabilizers of the lower leg.
[Check out the stabilizers of the lower leg at work here. George St. Pierre has exceptional balance, control and precision in his foot movements. Man he is tough! GSP and other martial arts stars train and compete barefoot! Keep reading to find out if barefoot training is for you.....]
2. Injury Prevention and Increased Energy Transfer
[My left ankle after I sprained it for the second time playing basketball. Maybe if I was playing barefoot the worst I may have experienced was a stubbed toe!]
New research has shown that barefoot populations have a lower incidence of lower leg injury, and studies have estimated that with the average shoe you are losing 4% of energy transferred compared running barefoot.[1] While it is not commonplace for competitive athletes to race without shoes, you may see this happen in the near future. Obviously there are some reservations to do so, as running barefoot does pose some risk, like puncture wounds and increased inflammation caused by over training.
3. Increased Proprioception
So, why go barefoot? The easy answer is increased proprioception (knowing where your body or body parts are in space, essentially “feel”). Having exceptional proprioception allows you to perform movements with power and precision. When you walk or run with shoes, your brain has to calculate not only where your foot is in space, but also where your foot is within your shoes, which is difficult to do. According to recent research the added padding created by a shoe may increase your chance of injury.
Imagine trying to tie your shoes laces with thick winter gloves on. If you have done this before you probably know what I mean. It is much easier to accomplish when your bare hands can touch the laces. The sensory receptors in your fingers send a message to your brain, this gives your brain more data which increases the spatial awareness of your fingers and improves your proprioception. The same effects can occur when you train barefoot
Now you can have the best of both worlds?
There is a popular product called Vibram five fingers (pictured below) which allows you to experience the benefits of barefoot training while protecting you from common hazards on the road or other training terrain.
[People sure seem to be happy with their Vibrams! They can be purchased for $100-$150 in North America.]
Incorporating barefoot training into your exercise program will be fun, challenging and rewarding. Just use common sense when training barefoot for the first time! If you have tried barefoot training or have experience with Vibram products, please feel free to share your experience, successes or failures.
[1]Warburton, Michael “Barefoot Running” Sportscience5(3), sportsci.org/jour/0103/mw.htm, 2001
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I haven’t given much thought to barefoot training but I’ll have to look into it. I recently just read a few workout programs that you should also squat and dead lift barefoot where it helps to balance the weights!
Raymond
I have actually tried performing those exercises barefoot myself. It does feel pretty good. Most people worry that the weight could drop on their foot, but that rarely happens when you are wearing shoes anyway!
Arnold used to train in the gym barefoot. I’ve seen pictures of him doing massive squats with nothing on his feet. If it works for Arnold and GSP, it works for me.
Arnold was and probably still is an advocate for barefoot training, and your right, I wouldn’t mess with him!
Jordan
I keep hearing more about barefoot running but haven’t gotten the courage to try it. Recently I have been doing my weight lifting routine in just socks though.
I have only tried barefoot running on a grass field. I am not too hardcore yet either.
Jordan
Great pics. Those are two of my favorite fighters, but GSP is the man! Your ankle picture looks very familiar too. I’m afraid my days of playing basketball without an ankle brace are over. I have friends who are serious runners and they swear by running barefoot or using Vibrams or similar footwear, but I just haven’t dared try it yet. I will have to look into that.
I remember seeing those pictures of Arnold barefoot in the gym and I couldn’t help but worry about someone dropping a 45 lb. plate or dumbell on his toes.
Just posting the pictures brings back painful memories and anyone who has experienced an ankle sprain remembers that feeling. I thought I would be destined for a life with an ankle brace as well, but my ankles are much stronger now after the barefoot rehab. I think you can benefit from minimal expose to the barefoot lifestyle, so hopefully you can try going barefoot to some extent in the future.
Hey Jordan,
I like to spar barefoot. I think it helps with proprioception immensely. I feel way more ‘in tune’ and I feel faster and more agile then when I where shoes. I don’t run much but when I do I would rather do it barefoot also, if running on dirt or grass, don’t know about running barefoot on concrete or ashphalt :/
I also share everyone else’s fear of weight training barefoot. Just a touch fearful of dropping the plates on my toes aswell.
I’ve never used Vibrams but might have to give them a try…they look pretty trendy!
Cool blog too man! Keep up the good work!
Matt.
Matt,
Thanks for the comment. I enjoy reading your blog too. I think it is a very interesting way to train. I’m not sure how far I will take it, but there are definitely great advantages to using this technique in a safe way. I have friends that run barefoot on a treadmill! I am not that serious about it yet, but have been using it in the weight room recently. No crushed toes to report just yet!
You cannot make a house beginning by the roof, the same can happen with running socks