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Is Running On a Treadmill Without Shoes Useful? (Pros & Cons)
Indoor workouts are gaining popularity nowadays due to comfort and accessibility. One of the most common equipment are treadmills. Most beginners might come across the confusion; Is it safe to run on treadmill without shoes? If yes, look no further than our comprehensive guide for its benefits, drawbacks, and risky injuries.
According to experts, running barefoot on a treadmill is perfectly fine. It is advisable for adjusting your running form to avoid severe injuries. This will help prevent foot fractures and muscle stress.
This blog will discuss the advantages and drawbacks of running barefoot on a treadmill. Treadmill running has a high fitness impact. However, its high intensity also affects your body. Hence, delve into our blog to uncover the optimal solution!
What Are The Benefits Of Running Barefoot On A Treadmill?
Treadmill workouts are gaining popularity due to their ability to improve balance and support the feet’s muscles. The significant benefits of walking barefoot on a treadmill are listed below in detail:
1. Strengthens Your Bones And Muscles
Barefoot running enhances your muscle’s ability and strength by activating bones immediately upon impact.
2. Natural Improvement In Gait
Running on the treadmill improves gait and stride but increases injury risk. It also reduces the economy because the center of mass is too far behind the leg. This can cause braking force and joint stress.
Running barefoot on rocks allows shorter strides and landing on the midfoot or ball, lessening the discomfort.
Related Article: “11 Best Barefoot Running Shoes For Women (Runner’s Tested)”
3. Improves Your Balance And Stability
Running with a treadmill belt enhances strength and steadiness. This light activity improves coordination and proprioception. It provides more kinesthetic feedback than synthetic materials.
4. Decreases Oxygen Cost
Running with shoes increases VO2 values and heart rate. This workout is more strenuous. However, barefoot running form is more economical. Decreased oxygen level increases endurance and reduces the difficulty of running.
5. Facilitates Flat Feet
Running barefoot strengthens foot muscles, stabilizes flat arches, and supports naturally tight bones. However, it should not cause pain; “owie” feelings indicate shoe wear.
Best Practices For Barefoot Running On Treadmill
Barefoot running on a treadmill offers numerous benefits with minimal drawbacks. Hence, it’s essential to learn the best ways to achieve this. Below, I outline some of the optimal practices:
1. Start With A Few Minutes To Ensure A Smooth Transition
First, practice a little. Start running on the treadmill machine for 5-10 minutes without shoes. This allows your body to adapt to new movements and sensations, lower injury risk, and burn more calories. Keep increasing your running intensity gradually.
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2. Begin With Minimalist Or Barefoot Shoes Or Socks
Starting with barefoot/ minimalist shoes or socks is a gradual transition to barefoot running. These shoes mimic the feel of barefoot running with minimal cushioning and material between the sole and the ground.
Running only in socks provides some support but removes the need for shoe soles that interfere with a natural gait. Once comfortable, avoid the socks, allowing your bare feet to hit the treadmill.
Related Article: “Should You Run Without Socks? (5 Fascinating Pros And Cons)”
Gradually transitioning to barefoot running over weeks or months will make it easier without blistering or burning your feet.
3. Start Slowly
Start with a steady-paced jog or run for 30-60 minutes to prevent injury. This way, your body will have time to adapt to the new kinematics.
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Increase your pace gradually over a week and only advance when the movement feels more natural.
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4. Focus On Motion And Stride
Focus on your stride and motion, including hip joints, foot strikes, leg muscles, ankle flex, and knee bends. Many barefoot runners find shortening their stride helpful as it prevents foot skinning with every step.
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5. Focus On Your Feet
Concentrate on your feet during new movements to improve stride and efficiency. Pay attention to how your feet strike against the ground. Push off as you step forward, as they are the most affected body parts.
6. Focus on Your Muscles And Joints
Running without shoes on treadmills can cause initial knee pain because of shortening stride and foot strikes. Start running barefoot for a few minutes to adapt joints to the new gait.
Related Article: “9 Best Running Shoes For Forefoot Strikers (Road-Tested)”
What Are The Risks Of Running Barefoot On A Treadmill?
Running on a treadmill helps boost your energy but also has some drawbacks.
1. Risk Of Injuries
High-intensity running on treadmills can increase the chances of injuries. It can cause shin splints, muscle soreness, stress fractures, and plantar fasciitis. These all depend upon your training.
Related Article: “Can You Run With A Broken Toe? (Research And Evidence-Based)”
2. Blisters And Burns
Running barefoot on a treadmill increases the risk of blisters, calluses, and skin abrasion.
3. Repetitive Physical Activity
If you run on a treadmill more than outside activity, it can cause overuse injuries. The treadmill’s surface is smooth, which can cause stress to your legs and feet.
Hence, experts advise wearing running shoes on the treadmill, at least in the beginning days. Mizuno Wave Rider 27 Running Shoes is the best available option.
4. Thermal Injury
Running heat bare feet on the treadmill leads to severe sole burns and foot pain.
What Are The Hygiene Issues Of Barefoot Running?
Hygiene on treadmills is crucial because of potential health risks. Treadmills create a moist environment conducive to fungal infections and unseen debris can cause cuts and scrapes. Most people share the equipment, leading to skin infections among barefoot users.
Some people have foot allergies, which can lead to new body infections. Because of sweat accumulation, personal hygiene requires more cleaning routines.
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Treadmill components pose a mechanical risk when used with bare feet. If your feet become sweaty while running, experts recommend wearing shoes to avoid health hazards.
How Does Barefooted Runner Reduce Shock Absorption?
Running barefoot on a treadmill can reduce shock absorption, increase stress, and pose unique challenges. It can cause inefficient impact dissipation, repetitive stress, heat vulnerability, overuse injuries, and biomechanical changes.
Lack of cushioning, support, sanitary issues, and lack of natural variations in the treadmill environment can lead to injuries.
Therefore, it’s important to weigh these risks against the benefits and gradually increase the distance, ensuring safety and health.
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Useful Tips To Run Barefoot On A Treadmill
Follow these running tips to prevent barefoot treadmill blisters:
- Begin with slow barefoot walks or runs. Gradually increase speed and mileage over time. Consider running shoes with low or zero drop like Xero Shoes Barefoot Running Shoes.
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- Improve running form by landing on the balls of your feet rather than your heel. Keep your knees bent and landing softly to reduce impact and prevent joint pain.
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- Warm up properly before running barefoot to lubricate joints and prepare the body for physical exertion.
- To ensure safety, purchase a treadmill with a flat, even surface like NordicTrack T Series Treadmill. Inspect the treadmill belt for loose, sharp parts or objects.
- Stop running if you experience pain or extreme discomfort. Gradually build strength and endurance.
- Clean your feet well before and after workouts to avoid the buildup of sweat and bacteria.
Most Common Injuries While Running Barefoot On A Treadmill
Footwear is essential for our feet and muscles. Sudden barefoot running can create risks of injuries. Gradually incorporate barefoot running into routines. If you are facing health problems, consult a podiatrist before running on the treadmill barefoot.
1. Bone Fracture
If you prefer to run without wearing shoes, it can cause a stress fracture in your bone. This condition is quite rare in runners.
2. Achilles Tendinitis (Achilles Tendinopathy)
Achilles Tendonitis is an ankle tendon overuse injury most common in barefooted runners. However, sometimes this disease occurs with running shoes as well. Seek medical help if the pain persists.
3. Calf Strain
A calf strain is a muscle pain in the calf that can occur with running shoes and requires treatment. Consult with a doctor and stop running for several weeks.
Conclusion
This article covers a comprehensive guide for running on the treadmill without shoes. Benefits of barefoot running include improved balance, muscle strength, flexibility, and decreased oxygen cost.
If you love barefoot running on a treadmill, consult with a doctor. Following their recommendation, slow down and gradually build your speed to prevent injuries. Check out our article on “11 Best Barefoot Running Shoes For Women (Runner’s Tested)” for painless runs!
Frequently Asked Questions (FAQs)
Q1. Is it okay to run barefoot on a treadmill?
Running barefoot on treadmills is a suitable practice. However, keep your running speed slow to avoid injury and thermal impact between the treadmill and the foot.
Q2. Do you need running shoes for the treadmill?
Running on treadmills involves repetitive motion without terrain changes or turns. So, it’s crucial to get adequate cushioning to avoid straining the legs.
Q3: Will I lose belly fat only by running on the treadmill?
Treadmill running can help reduce belly fat. Depending on weight and speed, a 30-minute run can burn around 200-500 calories.
Q4: Is the treadmill good for a flat stomach?
Treadmill exercise can help you achieve a flat stomach by burning calories, losing weight, and improving your midsection.
