Barefoot Is Better

I’ve been chomping at the bit to send out this blog with all the information coming out about minimalist and barefoot training.  I’m not a running coach so I won’t be commenting on running.  However, I am a student of strength training and I can tell you this much, “Your cushy running shoes do NOT belong in the weight room!” 

Let’s take a look at the anatomy of a typical running shoe.  The first thing you will notice, and feel if you are wearing a pair of running shoes, is how much cushion the shoe has.  It’s nice to pamper your feet every now and then; however the weight room is not the place to do so.  The unnecessary amount of cushion on your running shoe will actually delay the transmission of pressure to the sole of your foot.  This is bad.  You are hindering something called the positive support reaction. 

The positive support reaction is a reflex that tells the muscles of your legs to contract in a precise pattern in response to the pressure on the sole of your foot.  This is a protective measure against loading, or holding something heavy.  Not only will running shoes delay the transmission of pressure but they will also redirect the pressure and change the recruitment pattern of the necessary leg muscles. 

Going back to the anatomy of a running shoe, you will notice that the cushion is thicker in the heel and tapers down to the toe.  This is great if you are walking down the runway, but potentially very dangerous when you are deadlifting, squatting, or swinging a kettlebell.  The height of the heel will shift your center of gravity forward causing you to put pressure on the balls of your feet and toes and you’ll probably feel somewhat unstable.  When you lean forward on your toes during a deadlift or squat this places a lot of unnecessary stress on the knee joint.  You generally want to be weighted between your arch and heel when performing any lift on your feet. 

These reflexes are controlled by your Central Nervous System, which brings me to another point.  Lifting gloves…. 

The positive support reaction present in your legs is also present in your hands and arms.  In pressing exercises, such as the bench or overhead press, the pressure of the bar against your palm tells the muscles of your upper arm to stabilize and contract against whatever weight you’re pressing.  Wearing gloves desensitizes this reflex and will rob you of your true pressing power. 

So what can you do to avoid these mistakes???  Ditch your gloves and running shoes.  Strength training barefoot is great, but the owner of the gym you belong to may not want you walking around the gym barefoot.  In that event, here are few alternatives.  Converse All Stars; they are flat, thin soled, and inexpensive.  Vibram Five Finger shoes, they’re as close to barefoot as you’ll get.  New Balance Minimus; I own a pair and love strength training and running in them. 

So how about your hands?  Calluses on your hands are supposed to form as a protective measure.  If your calluses are ripping, then your technique needs work.  I experienced this myself while training for the RKC Snatch Test.  Ultimately, I worked on my technique and stopped ripping my calluses.  If you find that your calluses are rough, then use a nail file or pumice stone to file them down and keep them smooth. 

Give barefoot training a try, or as close to barefoot training as you can get.   I guarantee your lifts will feel stronger and safer. 

Stay Strong.