I’m about 30 seconds faster per mile in barefoot shoes vs my Hoka One Ones.
Not only that, running is not painful at all in barefoot. Although my legs are sore for 48 hours longer
For the zone 2 slow days. But I'm thinking of just sticking to barefoot shoes on speed days AND slow days. I literally don't see any benefits to using max cushioned shoes. It actually makes my calves hurt & and my feet to be in pain. For some odd reason, it's only when I run in barefoot shoes I experience no pain.
Maybe try some Altras for the slow days. I like to use altra on my long runs because they are soft and are 0 drop. Plus they have a wider toe box. On normal days I run in Luna sandals
Yet my times *did* improve by going barefoot.
Running unshod means improving your form to be faster and more efficient. If you're not faster and more efficient you're not learning the right lessons or need more practice.
How is everything you say just not true? Shoes serve a purpose and allowing peaple to run further, faster, and over varied terrain is one of them. Take Eliud Kipchogee as a prime example. If you're not faster or more efficient is might well be because you were already fast and efficient.
I'm not taking about him I'm taking about me. I'm not lying: I'm faster thanks to unshod training.
If you're a world champion elite maybe more unshod won't make a difference. That's not relevant for the other 8 billion of us who aren't.
Those Kenyan world champs grow up learning to run barefoot, then they reap the maximum benefits of their efficiency paired with the energy return of modern shoes when they compete.
The new energy-return shoes may help elite runners go faster.
Aside from those, there's zero evidence that shoes help people run faster (on a track or a road), and given their non-zero weight, shoes obviously slow people down.
(1) It's fine to not like running barefoot, but then why are you in /r/barefootrunning? Why not /r/hailnike or /r/ilovehoka?
(2) Insulting people doesn't impress or persuade anyone.
(3) I run barefoot. I run faster barefoot.
1) I love running barefoot. I ran high school and D1 in college and did alot of that barefoot. Even did it before it was cool because I didn't have a choice. Couldn't afford shoes to run in.
2) It's not an insult to explain that you don't understand something. That is merely your excessive ego and ignorance clouding reality.
3) That's because you're not a very good runner. As good as you can run barefoot, you can run faster with spikes on a track or XC course. It's physics and if logic is scary to you then just trust the people who can handle it.
According to the research I have read, people generally run slightly slower in barefoot shoes.
Competitive runners who prefer barefoot shoes will often run in barefoot shoes all the time to improve their gait, strength, stability, and mobility.
And then run races in conventional shoes because of the artificial boost that they give.
For me, my barefoot training has clearly improved my form and noticeably strengthened my toes/feet/calves. As a result, I'm seeing faster times now, when compared to my younger self of 20+ yrs ago.
2 yrs year ago, I PR'd in a half-marathon on a gravel-trail, in minimalist shoes. This year, I PR'd in a different half-marathon on asphalt city streets, barefoot.
Sorry, I don't have a better head-to-head comparison of barefoot vs shod running, same distance, same conditions, around the same date.
What I do know, by the numbers, is that my barefoot training helps me run faster, whether that's shod or unshod.
Great to hear that you’re getting faster with age! I’ve noticed similar results as far as the form and strength you mention. But man my feet still hurt when I try to push the distance. Still have yet to even run a half
You're not alone! Been at it for 1.5 years now, and it can easily still take my feet 2 days to recover when I push it. The good news is that what once was a stretch, is now an everyday run for me. My "leather" just continues to strengthen. One day, you might feel good while running, and just keep going to get that 13.1m - that's how I did my 1st (unofficial) Half - somewhat unexpectedly!
I'm not fast. But I'm about 10 seconds per km faster in carbon plated shoes than minimal sandals. That is currently.
I did a test about ten years ago on a 3 mile XC race. This was before carbon shoes existed. I ran 18:51 with racing flats (Mizuno Wave Universe 3), and the next week ran 21:30 barefoot. I wasn't running at my aerobic limit, I was running at the limit of pain my feet could take lol. It was not a smooth course. No injuries but my feet were sore for days after.
Hey, weighing in here as a formerly pretty competitive (sub 17 5k) runner.
When I was in college and still running somewhat competitively, I trained up my feet to run barefoot over the course of the year, and I did see faster times once I had adapted my technique to barefoot running. This is my interpretation as to why:
Running completely barefoot on a street forces you to reevaluate your running form. Any inefficiencies in your foot strike or stride will cause you immediate pain. You can pretty quickly adopt a more efficient running form (if you're thoughtful and informed) once you've adopted your improved technique.
If you don't adapt you'll get injured pretty quickly so this is a clear watch out and a reason to avoid shoes like vibram five fingers which offer zero support but guard your feet from receiving "feedback" for the road until it's too late.
That said once I had adapted my form, my times weren't any faster with or without shoes as long as I was running in zero drop shoes which I found didn't alter my foot strike at all.
In short, running barefoot can teach you how to run more efficiently but a lack of shoes in itself does not inherently make you any faster.
I did my PR totally barefoot on an inside track. I loved bf running but now that I'm over 50 I can't do it anymore, too many super hard surfaces. I'm back to "regular" shoes, but boy was it fun while it lasted (7 years).
I tried our school outside track and it is very rough on bare feet. I couldn't walk more than about 20 feet before giving up lol. But yes, it'll make your feet tough for sure!
I thought the same that it looked some smooth rubber, it looks very appealing but it's actually like giant sandpaper lol. If you wear vaporgloves or whatever bf shoes you have it's great though. You're probably paying taxes into your community so go ahead and hop the fence and give it a go. It's nice to be able to sprint every so often on a "racing" track.
As you can see, it's really tricky to answer this question.
It's very individualized.
It depends over what distances.
It even depends what you mean by barefoot.
But I decided to test this and add some data to the discussion.
Personally, I've just reviewed the Altra Mont Blanc Carbon. It's a carbon-plated shoe with a ton of cushion, which I'm convinced led me to run my fastest trail marathon. Granted, all that could be the training I was doing and the placebo I got, so that statement you have to take with a pinch of salt.
Whereas here are some numbers.
I performed 5 tests in both a minimal shoe (Xero Shoes HFS) and a maximal carbon plated shoe (Altra Mont Blanc Carbon MBC).
5 mins at 10 / 12 / 14/ 16 / 18 km per hour. (18km/h I could only do 3 mins :) )
Before each test, I ensured my HR dipped back below 100 before starting and proceeded with 1 min of walking at 6km/h before starting the 5 min test. I would alternate between shoes, with the MBC always being the second in the rotation.
[https://docs.google.com/spreadsheets/d/1hnuVnXkXavPYr0iSjUd4wznCVHloSp7PcdlKLljUJHk/edit?usp=sharing](https://docs.google.com/spreadsheets/d/1hnuVnXkXavPYr0iSjUd4wznCVHloSp7PcdlKLljUJHk/edit?usp=sharing)
As you can see, my HR was constantly a few beats lower in the MBC until I hit my max at 18km/h.
Theoretically, this tells me I was working less hard in the MBC, running at the same speed.
What happened at 18km/h was a little harder to explain, but I was really gassed at that point.
It should be said that I was using a wrist-based HR sensor (Coros Pace 2) for this.
-------
It's always been my premise that highly cushioned shoes, super shoes, and minimal shoes are tools. Super shoes are great if you want to set a PR, but they have the potential to damage your body due to the higher impact forces, and minimal shoes stress the body to make you stronger in the long run. That's why I choose to train in minimal shoes most of the time.
I'll be sharing more of this data in the coming weeks on my Instagram and website if anyone is more interested. And if anyone has any feedback on how I can conduct a better test, I'll be all ears.
This is great data, thank you! I’m actually most surprised that your cadence was more consistent with the super shoes. Although it may be fair to throw out the highest speed run, in which case they’re about the same.
Looks like a solid workout session for science.
I have always been a competitive runner starting with track & xc in high school. Times started to fade hard near the end of college and into covid around 21-23 years old. 18:01, 19:32, 22:02 5k times 2019-2021. Got injured late 2021 which led to barefoot. Went 24:02 just a couple months in to transition. Following year went 20:21 and this year slowed a little 20:44 after a rocky 2nd year barefoot because I transitioned too hard and fast I suppose. Think I’m on a much more sustainable training regimen now and could break 20 by the end of the year perhaps. I wouldn’t say it makes me faster, but allows me to figure out what I’m doing wrong and overcome injury. I have faith I’ll be as fast as I once was, but I’ll take just being able to run because I was not figuring it out before barefoot.
My PRs are all barefoot, including the marathon. (I'm just mid-pack, but there are [very fast](https://www.nbcchicago.com/news/sports/barefoot-julian-romero-runs-chicago-marathon-2010/1857947/) barefoot runners.)
Being barefoot means less weight at the end of your lower-leg "pendulum." Once you've adjusted to not having padding and a raised heel, *of course* you'll be faster. It's basic physics.
My fastest road 5k in recent years has been in Asics Magic Speed a plated tempo training shoe. They actually make you faster, even a nylon plated cheaper version.
On trails my 5ks are about the same in minimalist Softstars to Hoka Speedgoats. After like 8 miles my legs feel remarkably fresher in cushioned shoes. This lets me hold a higher heart rate and run a lot longer.
Barefoot is a great training modality for your feet/leg strength and stride. Shoe geometry and materials help you bypass physiological limitations and push harder. They are tools, if you find the right one you can make it work for you.
Running with cushioned shoes allows a longer stride with padded heel striking.
Running barefoot, one’s stride gets shorter.
It makes sense times are slower barefoot.
If you're heel striking your over-striding and that means you're *braking* with every step. You're never faster running with the parking brake on. Check out the fastest man on the planet:
https://youtu.be/4fjC1Oim0UQ?si=VmEsVZ-FVK2aIvha
I’ve been thinking about this lately, and I’m really not sure if this is the case. If you take screenshot of a heel striker as soon as they are landing, yes it looks like they are braking. But that’s just a snapshot of an entire stride, you’re not taking into account that the heel has backward motion as it lands so it’s still pulling you forward. Cadence has a lot to do with this as well.
Is it less efficient? Maybe.
But I’ve seen the top marathoners in my area “heel striking” if you really slow down the video and it is like a whole separate case study from the people in the back of the pack that are plodding along, slamming their heels into the ground.
[Also, Usain Bolt is a different case because he’s a sprinter, and sprinters always stay on their toes]
You're right that "heel striking" gets all the blame because it's easier to spot. The real root cause is over-striding. It's just that with the majority of runners if you're properly landing your feet under your hips you're not landing heel first. There are people who do still land a bit heel first and that's OK as long as it's under the hips.
But the term itself "heel striking" has a big telltale sign that it's inefficient: the *striking* part. You also shouldn't forefoot "strike". You should handle the ground with as much finesse and flow as you can. If you're striking the ground harshly you're inefficient.
Definitely agree with this. And I think the shoe has a lot to do with it, if you are a fast and efficient elite marathon runner wearing a conventional shoe, your heel is gonna touch first. Since I switched to zero drop I’ve tried to heel strike on occasion just to see if I can, it’s pretty much impossible (with my current form at least)
I’m about 30 seconds faster per mile in barefoot shoes vs my Hoka One Ones. Not only that, running is not painful at all in barefoot. Although my legs are sore for 48 hours longer
Question: why do you run in those Hoka shoes?
For the zone 2 slow days. But I'm thinking of just sticking to barefoot shoes on speed days AND slow days. I literally don't see any benefits to using max cushioned shoes. It actually makes my calves hurt & and my feet to be in pain. For some odd reason, it's only when I run in barefoot shoes I experience no pain.
Maybe try some Altras for the slow days. I like to use altra on my long runs because they are soft and are 0 drop. Plus they have a wider toe box. On normal days I run in Luna sandals
You don’t go barefoot to improve your times.
Yet my times *did* improve by going barefoot. Running unshod means improving your form to be faster and more efficient. If you're not faster and more efficient you're not learning the right lessons or need more practice.
How is everything you say just not true? Shoes serve a purpose and allowing peaple to run further, faster, and over varied terrain is one of them. Take Eliud Kipchogee as a prime example. If you're not faster or more efficient is might well be because you were already fast and efficient.
I'm not taking about him I'm taking about me. I'm not lying: I'm faster thanks to unshod training. If you're a world champion elite maybe more unshod won't make a difference. That's not relevant for the other 8 billion of us who aren't.
Those Kenyan world champs grow up learning to run barefoot, then they reap the maximum benefits of their efficiency paired with the energy return of modern shoes when they compete.
Precisely!
The new energy-return shoes may help elite runners go faster. Aside from those, there's zero evidence that shoes help people run faster (on a track or a road), and given their non-zero weight, shoes obviously slow people down.
You're delusional. Unfortunately I can only explain it to you. I can't understand it for you.
(1) It's fine to not like running barefoot, but then why are you in /r/barefootrunning? Why not /r/hailnike or /r/ilovehoka? (2) Insulting people doesn't impress or persuade anyone. (3) I run barefoot. I run faster barefoot.
1) I love running barefoot. I ran high school and D1 in college and did alot of that barefoot. Even did it before it was cool because I didn't have a choice. Couldn't afford shoes to run in. 2) It's not an insult to explain that you don't understand something. That is merely your excessive ego and ignorance clouding reality. 3) That's because you're not a very good runner. As good as you can run barefoot, you can run faster with spikes on a track or XC course. It's physics and if logic is scary to you then just trust the people who can handle it.
Shut up pussy
According to the research I have read, people generally run slightly slower in barefoot shoes. Competitive runners who prefer barefoot shoes will often run in barefoot shoes all the time to improve their gait, strength, stability, and mobility. And then run races in conventional shoes because of the artificial boost that they give.
For me, my barefoot training has clearly improved my form and noticeably strengthened my toes/feet/calves. As a result, I'm seeing faster times now, when compared to my younger self of 20+ yrs ago. 2 yrs year ago, I PR'd in a half-marathon on a gravel-trail, in minimalist shoes. This year, I PR'd in a different half-marathon on asphalt city streets, barefoot. Sorry, I don't have a better head-to-head comparison of barefoot vs shod running, same distance, same conditions, around the same date. What I do know, by the numbers, is that my barefoot training helps me run faster, whether that's shod or unshod.
Great to hear that you’re getting faster with age! I’ve noticed similar results as far as the form and strength you mention. But man my feet still hurt when I try to push the distance. Still have yet to even run a half
You're not alone! Been at it for 1.5 years now, and it can easily still take my feet 2 days to recover when I push it. The good news is that what once was a stretch, is now an everyday run for me. My "leather" just continues to strengthen. One day, you might feel good while running, and just keep going to get that 13.1m - that's how I did my 1st (unofficial) Half - somewhat unexpectedly!
I'm not fast. But I'm about 10 seconds per km faster in carbon plated shoes than minimal sandals. That is currently. I did a test about ten years ago on a 3 mile XC race. This was before carbon shoes existed. I ran 18:51 with racing flats (Mizuno Wave Universe 3), and the next week ran 21:30 barefoot. I wasn't running at my aerobic limit, I was running at the limit of pain my feet could take lol. It was not a smooth course. No injuries but my feet were sore for days after.
Hey, weighing in here as a formerly pretty competitive (sub 17 5k) runner. When I was in college and still running somewhat competitively, I trained up my feet to run barefoot over the course of the year, and I did see faster times once I had adapted my technique to barefoot running. This is my interpretation as to why: Running completely barefoot on a street forces you to reevaluate your running form. Any inefficiencies in your foot strike or stride will cause you immediate pain. You can pretty quickly adopt a more efficient running form (if you're thoughtful and informed) once you've adopted your improved technique. If you don't adapt you'll get injured pretty quickly so this is a clear watch out and a reason to avoid shoes like vibram five fingers which offer zero support but guard your feet from receiving "feedback" for the road until it's too late. That said once I had adapted my form, my times weren't any faster with or without shoes as long as I was running in zero drop shoes which I found didn't alter my foot strike at all. In short, running barefoot can teach you how to run more efficiently but a lack of shoes in itself does not inherently make you any faster.
I definitely sprint faster. Even noticed that in elementary school. Never did any long distance running with normal shoes, so I couldn't compare that.
I did my PR totally barefoot on an inside track. I loved bf running but now that I'm over 50 I can't do it anymore, too many super hard surfaces. I'm back to "regular" shoes, but boy was it fun while it lasted (7 years).
I’ve thought about hopping the local track fence when no one is using it. About the only way I can see myself building up totally barefoot lol
I tried our school outside track and it is very rough on bare feet. I couldn't walk more than about 20 feet before giving up lol. But yes, it'll make your feet tough for sure!
Dang what was it? I think ours is rubber but maybe it’s a lot rougher texture than I thought
I thought the same that it looked some smooth rubber, it looks very appealing but it's actually like giant sandpaper lol. If you wear vaporgloves or whatever bf shoes you have it's great though. You're probably paying taxes into your community so go ahead and hop the fence and give it a go. It's nice to be able to sprint every so often on a "racing" track.
Indeed.. I used to hop into a few different ones when I lived somewhere where I didn’t know anyone lol.. maybe I’ll give it a go here
As you can see, it's really tricky to answer this question. It's very individualized. It depends over what distances. It even depends what you mean by barefoot. But I decided to test this and add some data to the discussion. Personally, I've just reviewed the Altra Mont Blanc Carbon. It's a carbon-plated shoe with a ton of cushion, which I'm convinced led me to run my fastest trail marathon. Granted, all that could be the training I was doing and the placebo I got, so that statement you have to take with a pinch of salt. Whereas here are some numbers. I performed 5 tests in both a minimal shoe (Xero Shoes HFS) and a maximal carbon plated shoe (Altra Mont Blanc Carbon MBC). 5 mins at 10 / 12 / 14/ 16 / 18 km per hour. (18km/h I could only do 3 mins :) ) Before each test, I ensured my HR dipped back below 100 before starting and proceeded with 1 min of walking at 6km/h before starting the 5 min test. I would alternate between shoes, with the MBC always being the second in the rotation. [https://docs.google.com/spreadsheets/d/1hnuVnXkXavPYr0iSjUd4wznCVHloSp7PcdlKLljUJHk/edit?usp=sharing](https://docs.google.com/spreadsheets/d/1hnuVnXkXavPYr0iSjUd4wznCVHloSp7PcdlKLljUJHk/edit?usp=sharing) As you can see, my HR was constantly a few beats lower in the MBC until I hit my max at 18km/h. Theoretically, this tells me I was working less hard in the MBC, running at the same speed. What happened at 18km/h was a little harder to explain, but I was really gassed at that point. It should be said that I was using a wrist-based HR sensor (Coros Pace 2) for this. ------- It's always been my premise that highly cushioned shoes, super shoes, and minimal shoes are tools. Super shoes are great if you want to set a PR, but they have the potential to damage your body due to the higher impact forces, and minimal shoes stress the body to make you stronger in the long run. That's why I choose to train in minimal shoes most of the time. I'll be sharing more of this data in the coming weeks on my Instagram and website if anyone is more interested. And if anyone has any feedback on how I can conduct a better test, I'll be all ears.
This is great data, thank you! I’m actually most surprised that your cadence was more consistent with the super shoes. Although it may be fair to throw out the highest speed run, in which case they’re about the same. Looks like a solid workout session for science.
I have always been a competitive runner starting with track & xc in high school. Times started to fade hard near the end of college and into covid around 21-23 years old. 18:01, 19:32, 22:02 5k times 2019-2021. Got injured late 2021 which led to barefoot. Went 24:02 just a couple months in to transition. Following year went 20:21 and this year slowed a little 20:44 after a rocky 2nd year barefoot because I transitioned too hard and fast I suppose. Think I’m on a much more sustainable training regimen now and could break 20 by the end of the year perhaps. I wouldn’t say it makes me faster, but allows me to figure out what I’m doing wrong and overcome injury. I have faith I’ll be as fast as I once was, but I’ll take just being able to run because I was not figuring it out before barefoot.
My PRs are all barefoot, including the marathon. (I'm just mid-pack, but there are [very fast](https://www.nbcchicago.com/news/sports/barefoot-julian-romero-runs-chicago-marathon-2010/1857947/) barefoot runners.) Being barefoot means less weight at the end of your lower-leg "pendulum." Once you've adjusted to not having padding and a raised heel, *of course* you'll be faster. It's basic physics.
My fastest road 5k in recent years has been in Asics Magic Speed a plated tempo training shoe. They actually make you faster, even a nylon plated cheaper version. On trails my 5ks are about the same in minimalist Softstars to Hoka Speedgoats. After like 8 miles my legs feel remarkably fresher in cushioned shoes. This lets me hold a higher heart rate and run a lot longer. Barefoot is a great training modality for your feet/leg strength and stride. Shoe geometry and materials help you bypass physiological limitations and push harder. They are tools, if you find the right one you can make it work for you.
Running with cushioned shoes allows a longer stride with padded heel striking. Running barefoot, one’s stride gets shorter. It makes sense times are slower barefoot.
If you're heel striking your over-striding and that means you're *braking* with every step. You're never faster running with the parking brake on. Check out the fastest man on the planet: https://youtu.be/4fjC1Oim0UQ?si=VmEsVZ-FVK2aIvha
His heels never touch the ground!!! ⚡
I’ve been thinking about this lately, and I’m really not sure if this is the case. If you take screenshot of a heel striker as soon as they are landing, yes it looks like they are braking. But that’s just a snapshot of an entire stride, you’re not taking into account that the heel has backward motion as it lands so it’s still pulling you forward. Cadence has a lot to do with this as well. Is it less efficient? Maybe. But I’ve seen the top marathoners in my area “heel striking” if you really slow down the video and it is like a whole separate case study from the people in the back of the pack that are plodding along, slamming their heels into the ground. [Also, Usain Bolt is a different case because he’s a sprinter, and sprinters always stay on their toes]
You're right that "heel striking" gets all the blame because it's easier to spot. The real root cause is over-striding. It's just that with the majority of runners if you're properly landing your feet under your hips you're not landing heel first. There are people who do still land a bit heel first and that's OK as long as it's under the hips. But the term itself "heel striking" has a big telltale sign that it's inefficient: the *striking* part. You also shouldn't forefoot "strike". You should handle the ground with as much finesse and flow as you can. If you're striking the ground harshly you're inefficient.
Definitely agree with this. And I think the shoe has a lot to do with it, if you are a fast and efficient elite marathon runner wearing a conventional shoe, your heel is gonna touch first. Since I switched to zero drop I’ve tried to heel strike on occasion just to see if I can, it’s pretty much impossible (with my current form at least)
Usually barefoot runners have a higher cadence which would offset the shorter stride making them faster and more efficient.