“Running exclusively barefoot or in "barefoot" shoes can actually make some runners slower, especially on downhill’s or technical surfaces. That doesn't mean you should never run barefoot. In moderation, it can make you stronger, improve running form and help correct imbalances. Some athletes even swear by it to help heal long-term injuries, like IT Band tendonitis or knee pain. And even though no top athletes run exclusively barefoot, barefoot running has been a part of elite training programs for decades.
Minimalism encourages a soft, mid-foot landing that occurs under your center of gravity. One study published in the British Journal of Sports Medicine in December seems to indicate that
the “hardness” of one's foot strike is the primary determining factor in injury rate—meaning that running the right way is more important than running in the right shoes.
The first few times you try barefoot running; you’ll likely be extremely sore in your lower legs. That soreness is good—it means that you are strengthening muscles and tendons that you may have neglected. Once those tissues get strong, your running form can be more efficient as you apply the principles to your faster runs in shoes.
Once or twice a week, do an easy, aerobic run barefoot in grass or in thick socks on pavement. Start with two minutes during or after your normal run, and gradually increase to around 30 minutes. After you can run barefoot/in socks for 30 minutes, you should notice a big change in your running form. Your calves will be stronger, with a bit more spring in your Achilles tendons, and the strength increases will make you more comfortable running naturally (in other words, running softly). That transition will likely translate to more efficient running when you are wearing your normal shoes.”
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