For many years, I have advocated running barefoot as a means of not only strengthening the foot but to assist in learning good running technique. I was one of the first to write up the value of barefoot running in my book, Explosive Running, in which a whole chapter is devoted to this topic. Included are photos taken from organic video tapes of barefoot runners to see what happens to the foot during the run and how barefoot running compares to running in shoes.
When I first introduced the topic of barefoot running and recommended that more runners should run barefoot, the medical profession was strongly opposed (see American Medical Athletic Association Journals for my original article, their rebuttals, and my counter rebuttals). They were strongly against any form of barefoot running.
Today, however, running barefoot is trendy. It is being advocated by many coaches and runners and there is an increasing number of top runners running barefoot. Some companies are producing shoes that are supposed to be analogous to running barefoot. These so-called minimalist shoes come as close as possible to running barefoot.
In barefoot running, you will find that it is impossible to be a heel hitter. You must land on the whole foot or ball-heel immediately. If you land on the heel as typical running shoes allow by absorbing most of the landing forces, you will experience pain. As result you will automatically modify your running technique to land more flat-footed (midfoot) to avoid the pain. For most runners this change will automatically make them a better runner.
However, not all of the changes made to land more midfoot are made in the most effective manner. For example, many runners more quickly bend the knee more after the shin swing-out to land more midfoot. This is inefficient and does not lend itself to much faster running. It does however, cut down on the negative braking forces experienced when landing on the heel.
The only precautions necessary when running barefoot is not to overdo it when first starting and to be sure that the area on which you run barefoot is free of dangerous substances such as glass and sharp rocks. It is great to see the increased emphasis on running barefoot; it is just a shame that it has taken this long for runners become involved.
See Explosive Running and Build a Better Athlete by Dr. Michael Yessis for more running information.