With all the R&D that goes into creating the perfect training shoe it seems gimmicky and trendy, like running in 5 finger toe shoes, to train bare foot. There are definite advantages to training bare foot but there is a time and place when it is acceptable and unacceptable. If you are are wondering if training barefoot is right for you, answer the 5 W’s.
WHO
The most obvious question, are you a germophobe? Does the thought of dirt and old sweat from others gross you out? If so, keep your shoes on, while there are benefits to training barefoot, it’s not necessary. If you’re a free spirit or just prefer to feel the wind between your toes, then sure, barefoot training is for you. Just be sure you know which activities and discipline are right and wrong situations.
WHAT?
What kind of training do you prefer? HIIT? Strength training? Plyometrics?
I wouldn’t recommend doing HIIT workouts barefoot, mainly due to the risk of injury. Performing highly dynamic, repetitive exercises can lead to injuries as simple as blisters. What is more worrisome is the possibility of rolling an ankle during change-of-direction exercises. In short, keep your cross-trainers on during HIIT or Plyo workout.
Strength training and proprioception training are both great training discipline to perform barefoot. Because your feet are exposed, you have more sensory perception occurring. This allows you to feel pressure through the heels during squats, deadlifts, lunges, etc. and it also eliminates loss of power when the foam in your shoes compresses. On a side note, the floor you are lifting on should be hard so as not to lose force energy to the floor.
Performing balance exercises are great to do barefoot because they force the muscle in the feet to work double time. When you don’t have the arch support of a shoe the muscles that create and support the arch in your ankle and lower leg must do their job. If you have flatter feet, doing single-leg stance, barefoot, can help create an arch in the foot when accompanied with towel scrunching, and marble pick ups to build the posterior tibialis.
WHERE?
Do you train in a garage gym in your home or a 24 Hour Fitness? Public spaces are not the place to take your shoes off, but wearing socks while performing certain exercises isn’t a terrible way around the germs while still reaping the benefits of barefoot training. If you’re training at your home gym then feel free to let those piggies breathe. Hell, I bet you rarely wear socks and/or shoes around your house anyway.
WHEN?
I don’t recommend doing all your training barefoot. I personally do 2-3 workouts per week barefoot, with only one of them being a strength training session. We work a lot on balance and joint stabilization at Glide, so for our members we like to see 2 workouts/week in a balance, mobility, and/or hip stability class.
If you’re struggling with form or simply your feet just hurt, it might be a good idea to take off your shoes, maybe even evaluate whether these are the right shoes for you. If you’re not experiencing the same pain or problems with form bare foot as you are in your current trainers, you probably need to try out a new pair of shoes.
WHY?
There are numerous reasons why, as summarized above, so I will answer why or when shouldn’t you train barefoot.
First and foremost, if you have any open wounds, rashes, or fungus, obviously keep your shoes on. The gym, even a personal gym, is a breading ground for bacteria and germs, don’t make it worse or put yourself at risk.
Other than that, feel free to try it out. You’ll probably enjoy the changes in form and the challenges of instability in your ankle. If you do go barefoot, let us know why you do it and what type of training.
Photo credit: Ryderwear UK https://uk.ryderwear.com/