Is running barefoot on pavement beneficial or detrimental to flat feet?

Question

I have been told by the doctor that barefoot walking is good as long as it is on a rugged surface (grass, gravel, sand, ...) but I should not walk barefoot on a pavement or home.

Simultaneously, there is advice encouraging bare foot running for flatfooters. The arguments are that it encourages the runner to land and take off the front part of the leg, instead of the heel, thus reducing pronation during the running session itself and strenghtening the calf, thus preventing further pronation.

My problem is that I live in an area, where it is impossible to find a long enough patch of rugged surface. All my running sessions are approximately 4 km, out of which only 1.5 is on a rugged surface, the rest is on pavement. I have been running for 2 months barefoot, so far so good, but I would like to know the long term effect of this.

Is there some research on the topic? Do you have some personal experience?

Answer 1

I've been doing some barefoot running on pavement as a way to help with flat feet and pronation. For awhile I tried to increasing the distance but then I started to feel some minor aches under my foot and on the outside of my ankle. My biggest fear was developing a stress fracture so I've since limited the barefoot run to 5 or 10 minutes as a warm up and then I'll do my regular run using minimalist shoes.

I've heard of people running much longer distances without any problems. For me, I can tell that the barefoot runs are helping improve my form and address some of issues related to over pronation, but I don't think everything has adjusted yet to the point where my foot can absorb the impact forces of landing on the road as well as a normal pronator. I've written about some my experiences with this here: www.somastruct.com.

Answer 2

If you're running short distances I don't think it'll be much of a problem, especially if you can choose your route. Where it's really a problem is if you're running a long distance race with a fixed course and you're forced to deal with a slant on the path that only goes in one direction - that's hell on the ankles, knees, hips, and well everything. That's one situation where having a cushion to absorb the height difference a bit could actually be a benefit.

Answer 3

I have extremely flat feet and have been barefoot running several years, usually on dirt trails. Although I can't say that the flatness has been affected, I do notice less soreness and faster recovery than when I ran with shoes. At one point I had trained up to three miles at a stretch, then tried a ten mile race on pavement, which gave me sore achilles and calves for 24-48 hours. But while running barefoot I have never had any stress fractures, shin splints, knee pain, nor any cuts or puncture wounds for that matter. I highly recommend it, with a proper gradual introduction of course.

Answer 4

I have very flat feet, and i have started barefoot/VFF running a couple of years ago. I have no problems running 10-15 miles on concrete and or pavement. In fact, it is easier for me after the winter, when my feet get tender and feel all those little rocks and roots too much. I may carry my VFFs or Altra Adams in my fanny pack in case the surface gets too hot or too cold.

The only problem I keep getting again and again is that my soles get kind of hard, and sometimes they crack a little bit. Kerasal softens them in a few days.

Also I think that whenever we need to run barefoot in the darkness, it is safer to run on paved surfaces, even if we carry headlamps.