More and more professional athletes and runners are discovering that once they have mastered running barefoot or in minimal footwear, they tend to have less injuries than when they wore shoes. So was the case for professional athlete and Coach Michael Sandler. In his recently released book Barefoot Running, Sandler spells out the life-altering benefits of giving up expensive running shoes, and backs up his claims with scientific fact.
Essentially, Sandler’s book is a great follow up to Born to Run by Christopher McDougall. Sandler takes McDougall’s observations of the Tarahumara Indians amazing ability to run many miles regularly in flimsy sandals (Huraches) and adds the science of barefoot activity and a reasonable training regimen, and much more!
Sandler’s personal journey to barefoot running began with his realization that fewer injuries occur in less expensive running shoes than expensive ones, that there is a higher impact on the body in shoes than out of shoes, and balance is better in thinner, less cushioned shoes, and lastly, children who did not wear shoes were less likely to have fallen arches or other foot deformities. Starting slowly, Sandler describes his successful transition to barefoot running.
Barefoot Running is a comprehensive book, covering everything you could possibly want to know about barefoot running. Among the topics Sandler addresses: Barefoot running verses running in shoes, the philosophy and science of barefoot running, how to run barefoot, stretching exercises, foot care tips for barefoot runners, dealing with weather extremes, nutrition, minimalist shoes and much more. Other topics covered include:
- A brief history of barefoot running
- The latest science behind the benefits of barefoot running, including findings of Dr. Daniel Lieberman’s 2010 British Science Journal Nature study (very important!)
- How to heal and stay injury free
- Building balance, strength, endurance
- Building strong feet, legs, hips, muscles, tendons & joints
- Developing strong pads on the bottoms of your feet
- Training routines including cross training
- How to use shoes as a helpful tool
- Adjusting to different surfaces & terrain
- Children and Barefoot Activity (also very important!)
- Meditation, quieting the mind and connecting with nature
The book itself is well organized, beautifully designed and printed with an easy to read text, high quality paper, and great photographs (though I wish there was an index!).
Critics of Sandler’s book will say that the scientific fact for barefoot running is thin, and it is, but scientific evidence that expensive, thickly cushioned running shoes are better for you is even thinner.
Final Thoughts on Barefoot Running
Barefoot Running is not for everyone, nor is it safe for everyone, but if you are interested in learning about the incredible benefits of running bare or how to barefoot run safely, Barefoot Running is a must read!
I give Barefoot Running my highest rating — 5 Toes Up 
Links:
Michael Sandler’s Barefoot Running site
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