Barefoot Running: Top 10 Best (and Worst) Surfaces To Run On
Barefoot running presents a new set of challenges when choosing a route to run on;
and while I don't advocate being too choosy about where you go barefoot running, I do suggest you think about it beforehand. Getting stuck on a 5 mile stretch of gravel is no fun, and can ruin your day as well as your feet.
I will go out and drive some routes before I go out barefoot running, to see what the general surfaces are like. Here's how you can know what to look for when scoping out surfaces for barefoot running (as well as ones you may want to avoid):
Worst Surface For Barefoot Running #1: Chip-n-Seal
While barefoot running across America, I have come across something we don't have in Vermont, called "Chip-n-Seal." I like to call it "tar knives," because that is what it feels like: running over knives. Imagine inch-long stones being sealed down onto the ground with tar, all sticking up, and you get the picture. Nasty.
Worst Surface For Barefoot Running #2: Gravel
Gravel is terrible for barefoot running, I don't have to explain why. It is usually found on nicer driveways, but can also pop up on any back road or trail.
Worst Surface For Barefoot Running #3: Recently "Graded" Dirt Road
While dirt roads can be nice for barefoot running, a back road that has been "graded" as they call it in Vermont, is not nice. They pull a blade over the road to "smooth it out" however this pulls all the stones up and leaves them on the top. Good for cars; bad for barefoot running.
Worst Surface For Barefoot Running #4: Red Bricks
Some red bricks - the hexagonal type - are not bad for barefoot running, and the rectangular ones can be navigated if not sticking up unevenly. but Take a red brick road under the blazing sun, and what you have is a kiln for firing pottery, except spread out in front of you to run on. Translation: Red Brick in the sun will scorch your feet.
Worst Surface For Barefoot Running #5: Sidewalk Ramps
What I am talking about here are the red rubber sidewalk ramps meant to prevent slippage for those wearing shoes on sidewalk corners. However, if you are barefoot running the little red knobs on the ramps are quite terrible. Avoid if you can.
Ok, so now for the good news:
Best Surface For Barefoot Running #1: Green Green Grass
Remember barefoot running on lawn grass when you were a kid? Well, it's still the nicest thing for running on; however you won't find alot of long stretches of short grass for barefoot running training - unless you run on a golf course, which I don't recommend (golfers don't find barefoot runners on their course amusing).
Best Surface For Barefoot Running #2: Wooded Trails
If you have wooded trails in your neighborhood, they can be great for barefoot running , if they are mostly springy packed trails, rather than gravel-based. Watch for briar patches, otherwise the woods are surprisingly comfy.
Best Surface For Barefoot Running #3: Old Worn Pavement
Pavement worn smooth by tires is great for barefoot running. Also, the white line is a good bet because it is usually clear of debris - but you must be careful to watch for cars and move off it if there is traffic.
Best Surface For Barefoot Running #4: High School Running Track
Yes, it can be a bit boring to run around a track, but if you need to get some miles in, the surface is good for barefoot running. I once ran 18 miles around a high school track. Ugh.
Best Surface For Barefoot Running #5: Heavily Used Sidewalks
There are two kinds of sidewalks: used and unused. If you live somewhere people don't walk on their sidewalks, they will not be great for barefoot running, but if they actually get some foot traffic, they will be nice and smooth.
A final note: whatever surface you decide to go barefoot running on, please make sure you have your tetanus shots up to date. You can get tetanus literally anywhere if you step on something sharp that is infected; there have been cases of tetanus acquired from steeping on a beech nut. Don't risk it.
Resource Box:
Important! Before you start barefoot running: Besides getting a tetanus shot, you also need to know about how to alter your stride to the correct running form (it's different than shoe stride). Get your complete instructions for barefoot running today in my complete barefoot running course.
by: Tellman Knudson
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