Originally posted by mel I can't say it's easy or done well, or I'm injury free. I have two torn ACLs, one was reconstructed, a foot that's screwed up and an ankle that seems to be permanently swollen. Cycling would probably be a better option for me but my husband runs (marathons and such) and I guess thinks I ought to as well. Every step is pain but I slog through. I wish there were in-line skating marathons because I could get into that. And it doesn't hurt my knes so much.
Any attempts to start a routine of running used to inevitably end with me stopping because after about 2 months it would kill my knees and give me shin splints. Then about 2 years ago I started running barefoot on the beach (during a stint as a consultant on a tropical island
) and found that I was able to run further, more frequently, and injury free.
Now that I am back, I continue to run barefoot or with minimal footwear and it feels great. I think the main problem I was having was that when I was running with regular shoes I was landing with my heel and rolling through trying to take long strides. Without shoes I land with the ball of my feet or even kind of flatly and do so more gently. Without shoes I am also more keenly aware of what kind of surface I am running on and how severe the impact is making it easy to identify and choose lower impact routes that still provide the same amount of cardiovascular expenditure without as much risk of injury.
The main downside is that you will build-up calluses on the balls and heels of your feet so you will have to either get pedicures when they build up too thick or do it yourself with a callus remover and pumus stone (and take it easy for a few days after thinning these out). I would recommend starting off slowly and on a very nice surface like a beach or a running track before progressing to harder surfaces with hazards like earthen trails and finally concrete/asphalt. Also be conscious that you are vulnerable to the potential presence of critters and parasites if you ever consider running somewhere that is also used to graze animals or that is frequently flooded so generally avoid those areas.
Since I have been running like this the most common setback I have had is ocassional sore feet from running too far on surfaces that are too hard which usually sets you back for a 1-3 days (although these are the kind of runs that would have made my knee act up or caused shin splints with shoes). Also be careful when you go back to shoes b/c it is easy to push yourself too hard because the muscles of your legs will be much stronger while the joints and tendons have not developed the resiliancy needed and will not be sending your brain the same feedback signals and the sides of your feet will get blistered because they will not be used to the friction. If you are planning on running a race in shoes and haven't been wearing them for a while it is a good idea to build up to the distance in the shoes starting from about 1/3 the distance of the race and taking about 3-4 weeks and slowing your pace by about 10% from your unshod pace.
There have recently been some footwear companies catering to barefoot runners with minimal shoes but I would not recommend any of their products because they are generally grossly overpriced. Old socks will do a good job at protecting your feet on fairly clean tracks with only small pebbles or prickly things to worry about. $5 watershoes from walmart or your local athletic store work great for more hazardous terrains. I was recently introduced to "foot thongs" by a friend of mine who is a dancer, these also work great and pared with old socks results ina level of protection a little bit less than the water shoes but a feel much closer to barefoot.