Barefoot Running: How to Run Light and Free by Getting in Touch with the Earth

by Michael Sandler

"Enjoy the insights this book has to offer -- It is about form, joy and the love of running. Run Free!" - Micah True, AKA Caballo Blanco.

As seen nationally on TV, radio and in print, Barefoot Running is the original, most comprehensive guide to barefoot running, written by best-selling author and running coach Michael Sandler, who has coached and inspired thousands of runners, walkers, and hikers nationwide.

After a near-death accident left him with a titanium femur and hip along with 10 knee operations, no ACL, and an inch leg-length discrepancy, former professional athlete and Olympic hopeful Michael Sandler was told he could never run again. It was only by going barefoot and feeling the ground, he began to heal as he learned how to run light and free. He now runs pain free 10-20 miles a day and in all conditions. His step-by-step method helps runners overcome injuries, find their natural form and rediscover the pure joy of running, no matter their age, history, or fitness level.

Co-Author Jessica Lee hated running and nagging knee pain and swore off running until the day she went barefoot. Now she helps women experience the joy of running barefoot (and pain free) nationwide.

Written to help people get into running, back into running, or run pain free and at your best at any age, Michael Sandler's inspirational book and step-by-step guide is an easy to read bible of information and a must read for any runner. Barefoot Running is the how-to-guide that picks up where Christopher McDougall's inspiring book Born to Run left off. If you liked Born to Run, you'll love Barefoot Running.

Topics include: Barefoot Running for Kids, for Seniors, choosing footwear, transitioning safely, cold-weather running and more.

"You are holding in your hands a book as exhaustive and accurate of a description of barefoot running as you could ever hope for." - Barefoot Ted

Genres: Nonfiction, Fitness, Health, Sports

298 pages, Paperback

First published January 1, 2010

About the author

Michael Sandler, best-selling author and a leading national learning disability and ADHD expert and coach; columnist and speaker; has both ADHD and Dyslexia and was once told he would never succeed in school. He learned how to work with his cluttered mind, overcoming challenges and negativity while surviving kindergarten through high school and going on to earn several advanced degrees. His lesson is clear you can and will succeed, once you learn how to work with your mind."

Reviews

[Pat Loughery · Rating 3 out of 5]

What an uneven, poorly edited, poorly researched book... but still helpful. If you take it as ONE MAN'S RECOMMENDATIONS on barefoot running, it's good. If you take it as a well-grounded, well-researched book... not.

The first few chapters are new agey "connect with the magnetic fields of the earth" kind of hooey, but if you can wade through that (or skim fast), then the book gets pretty good. Its discussion of mechanics, exercises, how to build up your foot, injuries - all are good. The discussion of food and nutrition is very basic: eat organic, eat local; nothing different for a runner than for any other human need. The author makes goofy outlandish statements right and left that make a reader wonder if there's any truth to that phrase (hot peppers are a superfood! sugar is the only food that makes you want to eat more of it!) I stopped making notes for things I wanted to fact-check after a while - they all might be true, but the author doesn't support any of it, beyond a quasi-religious enthusiasm from his personal experience.

There's a decent little mini-chapter at the end about minimalist shoes, but you're better off visiting a barefoot/minimalist shoe store and asking for help. I'm very fortunate to have www.borntorun.com local to me in Seattle.

All in all... good resources, but take it as more of a memoir with some good details, rather than a well-researched resource.

[Laura Leaney · Rating 4 out of 5]

This is not an exciting book if you're not a runner or you have little interest in the bio-mechanics of your feet. And even if you do run, parts of this book will not set you on fire - in fact the entire section on becoming one with the earth and using meditation beads didn't do much for me. BUT, I found this book so helpful that I'm giving it four stars. The foot strengthening exercises are worth the price of the book, and the section on barefoot running offers extremely helpful advice for the transition from traditional shoes.

I also liked the section on "First Aid"; the authors offer solutions for plantar fascitis, heel spurs, general foot and ankle pain, tendonitis, runner's knee, IT band syndrome, and more.

A genuinely good guide.

[Roblyn · Rating 3 out of 5]

This was an interesting book - I especially liked the parts about the foot anatomy and the metaphysics of running with and without shoes. I also appreciated the parts of the book that talk about foot strengthening as a way to overall health. The spiritual aspect of the book could be a little heavy handed at times. It's interesting to read about different ideas regarding what our feet and bodies "need".

[Sumit · Rating 3 out of 5]

Quick background to help understand where i am coming from: I took up barefoot running back in 2013 and it went on to be minimalistic running (almost 0 toe to heel drop in shoes like vibram five fingers). I try to stay barefoot as much as possible, have completely taken out sports shoes from my life and wear canvas shoes at best as outdoor shoes.

Pros --
-- starts with how BR is helpful and how the author got it and what all issues he faced in shoes that were handled along the way.
-- the basics of foot mechanics/structure are provided which helps grasp why shoes are not the best thing for humans.
-- it has a information on how different running surfaces are, how to handle them barefoot, foot strengthening workouts, myths, shoe selection techniques, common injuries etc.

Cons --
-- for a 300+ page book i think a couple of things are completely missing. This talks about only the technical aspects of BR and thats it. No stories about people/running or anything to make it a light read.
-- Information on why shoes came into picture, the rationale behind their marketing, how they trick us with new launches each year and hide information conveniently is missing as well.
-- i believe evolution of the human foot and body is super critical to explain when it comes to BR. There is nothing on that here.
-- I was hoping to have schematics/diagrams of the foot to highlight how arch based support works (loading/unloading of foot, propulsion, engaging tendons,ligaments etc) but nothing.
-- None of the martial arts use shoes (or use very thin soled shoes) to maximize the working of the foot (balance, strength, grip etc) and this wold have been a good parallel to draw but did not find it here. Personally for me, i had been riddled with ankle injuries before going barefoot. It helped me strengthen my ankle considerably for kickboxing even.
-- it just keeps going on and on about the same thing. All injuries have one simple resolution- to ice/rest, listen to your body and do things in moderation. I think the total number of pages could have been reduced to 1/2 easily. Towards the end i literally was skimming pages as it could not hold my attention.

I have also read "Born to Run" and while that book was mostly about the Tarahumara clan and a race organized with them it also talked about human evolution to be persistant hunters and a brief about how human foot works/evolution of modern shoes etc. I found some good information there and it was a light read as well. Funny thing is BtR book is not even about barefoot running.

Barefoot Running could have been a lot better wrt introducing people to its concept and keeping them engaged as well. Didnt do that for me though. 2.5 stars at best.

[Tom Greentree · Rating 4 out of 5]

Inspiring and informative, Barefoot Running followed naturally on my implementation of ChiRunning (big connection between these two) and I've slowly begun running barefoot. (I'm currently up to 5k barefoot.) Sandler is extremely thorough, covering quite literally anything you could think of related to this topic, from weather conditions, training, foot care, kids, seniors, racing, and even minimalist shoes.

The argument for barefoot (or at least minimalist shoe) is extremely compelling.

[Christian Hamaker · Rating 3 out of 5]

3.5 stars. Plenty of good information after a shaky start, and the book's conclusion on minimalist shoes - which was what drew me to the volume in the first place - was a nice payoff. I imagine I'll be returning to "Barefoot Running" as I continue to run and find ways to deal with, and hopefully overcome, certain foot problems.

[Louis R · Rating 2 out of 5]

Some good practical insights, but there have to be better books on barefoot running. There seemed to be a lot of anecdotal pseudo-science and unverified claims that could have been a lot more trustworthy with some footnotes. I would skim/skip over a lot of part 1. Pretty repetitive.

[Mitesh Patel · Rating 4 out of 5]

A very balanced book on barefoot running after reading a few. While other books went on extreme of either BFR or nothing, this one offers practical advise. In a way, this is a manual for barefoot running that covers technique, exercises, diet.

[Steve · Rating 4 out of 5]

It just makes sense. What if you had your hands in tightly bound gloves all day? How much natural dexterity would you have in your hands?

[CherylR · Rating 4 out of 5]

Good resource book

This is a very good book for information about barefoot running. It goes into depth regarding exercises to get you started and continuing onward.

[Kimberly Sabatini · Rating 5 out of 5]

Chock full of information on both running and or the general health and wellness of your feet. Great resource.

[Lisa · Rating 5 out of 5]

This book had solid exercises for building up foot strength, stretching, ankle strength, and balance activities important to those starting out in more minimalist and barefoot running, which I hope to start doing as soon as my foot heals from surgery and I'm able to walk on it on the bare ground without a shoe. I'm not sure if I will go completely barefoot due to how much of a tenderfoot I am (and have always been... and winter is around the corner) but I know for sure that I will be gradually starting using more minimalist shoes when I am able to run again. As I think I might have mentioned either on my blog or on my review for Born to Run, I've had experience with top-of-the-line running shoes as well as custom orthotics and my feet are worse for the wear. I figure after 5 foot surgeries (and already knowing that I have neuromas in my left foot that need to be operated on at some point) I'm going to try a different route and see if I can have some more success and have less foot problems down the road.

Sandler emphasizes going slowly when transitioning to running barefoot (or running in minimalist shoes) which I think it extremely important to anyone interested in trying this. By slowly he doesn't mean to actually run slowly (which I already do!! LOL!) but to literally run 100 yards and then call it quits for 2 days. Then if things are fine do another 100 yards. Two days later if you are still okay you can do 200 yards, all the while letting your skin be your guide. I really appreciate this slow and controlled process because like many other things (other sporting disciplines, eating), really listening to your body will serve you well every time.

The foot and ankle strengthening exercises are some of the same ones that I've currently been doing in my physical therapy sessions to build up my arch and metatarsal strength post-surgery. I even bought myself my own set of marbles that I'm doing regularly ON BOTH FEET, not just the one that needs it for recovery so that both feet are strong when I am ready to head out.

This book taught me a lot of things that I didn't know including foot anatomy and body mechanics, proper/efficient footstriking, and common injuries related to running with shoes, WHY, and how barefoot or minimalist running can help overcome it. My copy of this book is full of underlines, checkmarks, and starred passages and will definitely serve as my reference when I start running again.

Sandler spends a lot of time (at various points) talking about the need for a higher degree of awareness when running barefoot so that you aren't tuning out to your latest Genius playlist but are, instead, making sure you are paying attention to proper form and the surface you are running on. At times the reminders of this were repetitive but I think the suggestions on starting slowly, the actual plan that you can follow, the specific suggestions for moving to more minimalist shoes, and the section on kids barefoot running with some specifics more than made up for this.

I'm now waiting for shoe stores to catch on and offer some better alternatives for adults and kids that don't want running shoes with toe-lift and banana-shaped soles. Because although barefoot is good... there are still times when shoes are necessary and I'd like to make sure the shoes that we do wear don't end up harming our feet in the long run.

[JoJo Shanky · Rating 2 out of 5]

Some good info here but nothing you can't get on YouTube - a little too much about building up the skin of your feet rather than ways to transition along a gradient away from traditional harmful footwear. More self promotion. Very hippie/new age...

[Pat Donovan · Rating 5 out of 5]

Really enjoyed this book. While the idea might seem a little crazy, I think a lot of the ideas and concepts presented in this book really make sense and I'm looking forward to trying them out.

[Tommy · Rating 3 out of 5]

Sort of convinced me that I'm on the right track with my minimalist shoes, but the idea of shifting to full on barefoot running is - as I suspected - a tad extreme, despite the benefits. Plenty of support from the authors for ditching standard running shoes to decrease injuries, improve form, and become a more effective and efficient runner. The authors include lots of strengthening exercises, as well as a practical approach to weaning oneself off of running in shoes to a minimalist or barefoot approach. They are cautious to include all the warnings and guidelines for running on various surfaces and climate conditions. Helpful, but not revelatory.

For now, I'll keep running in the goofy looking shoes, taking them off in controlled environments (parks, beach, smooth roads) and see where it leads me. Maybe this book will serve as a future reference guide.

[Adan · Rating 4 out of 5]

Liked it a lot. The authors are a recently-formed couple, and their new love was forged over barefoot running: he was an experienced runner who'd used the sport to rehabilitate himself after an accident. She was a former runner who, under his guidance, rediscovered the joy of it. Reading their take on it makes it all just so happy and exciting, wheeeee!

Sure, there's a bit of kookery, but I've always loved a little bit of that. Recommendations to sleep with grounded conductive sheets? Okay, that's cool. I may not take the recommendation, but I appreciate and am amused by the opinion.

As with _The Barefoot Running Book_, my overall appreciation is complicated by my current thoughts on running and its place in my life. But I do think it has a place in some peoples' lives, and though barefoot running has its drawbacks, it sure is a lot of fun.

[Anna Finke · Rating 5 out of 5]

Good book. I cannot completely judge, yet, but it does have many great insights. And though I'm most prob never gonna do the extensive combo of stretching, strength training for foot, separate stretching for foot, prep training for any condition and on any terrain or each exercise he recommends I really like that he's emphasizing so much on listening to your body and respecting its signs - health before ego.
It's really true that for most runners - including me - not being able to run their usual distance but in the beginning even only a few hundred yards and having to stop WHENEVER your body tells you can seem more dreadful than sticking with the shoes. But I also think it teaches you way more about self-respect than any theoretical psychology book because it actually requires you to treat your body the best way you can in any part of your life in order to truly succeed.

[Paula ϟ · Rating 4 out of 5]

This book is not very well organized, doesn't show ample research, and leaves an abundant of statements that need to be personally fact-checked by the reader (and is very biased towards someone named Jessica Lee AKA the author's wife). However, it is unique and certainly one-of-a-kind. What is barefoot running? It is awesome.



Is it necessary? That depends on how adventurous you are. In the words of Patches O'Houlihan: Necessary? Is it necessary for me to drink my own urine? No, but I do it anyway because it's sterile and I like the taste.

[Wendi Lau · Rating 3 out of 5]

This book is very technical and thorough. Lots of pictures. Michael Sandler is inspiring. This was actually too much info for me, but I turn to it every now and then to read up on foot-strengthening exercises and about being in your mental place when running. I liked Barefoot Ken Bob's book better because it was a simpler message and easier to apply to start barefoot running. But for the intellectual who wants to know everything beforehand, this is a good book for that. I'm a lazy, visual intellectual with a short attention span, so I'm still working on this one.

[Miriam · Rating 3 out of 5]

The book was a fascinating read. I have been running for over twenty years, injury free. I started running a bit barefoot, on grass, at the park because of this book. My son joined me because it sounded fun. He soon got plantar fasciitis and the doctor asked "Has he been running barefoot?". We went back to wearing shoes. We also added chia to our diet and didn't notice a difference. So, although the lifestyle didn't work out for me you can see that the book was persuasive enough to get me to try it. The stories were interesting and fun for a runner to read.

[Martin · Rating 3 out of 5]

From beginning a little bit spiritual - for me. But I gave a chance to this book and then it was much better. This book is not only about running barefoot (I'm only experimenting).

I like authors attitude: don't be fool, head a home, if your feet feel bad. This is not easy. But big true. You become a big runner after adapting this rule. No more "yet another mile, it will be ok". And I like authors running without pain. You should listen your body and pain is signal, something goes wrong. And this make me sense.

[Andrea · Rating 3 out of 5]

great resource for anyone making the switch to barefoot. I have had a great experience so far but worry that too many people are trying it without enough knowledge to do it safely. This book went into great detail about all the details and probably saved me from some real injuries and helped me to do this long-term and be successful. I do agree the that the "connecting to the earth" part was pretty heavy but not enough to steer me away from the rest of the book.

[Amanda · Rating 3 out of 5]

A great book for anyone interested in the actual mechanics of barefoot running. Some of the stuff he talked about was a little out there, like how just taking off your shoes can impact your overall well-being by equalizing your body with the polarity of the earth, and quotes like "we're being pulled along by the power of the earth itself!"
I skimmed a lot but also got a lot out of the instructional portions of the book.

[Sarah Kingston · Rating 4 out of 5]

A little hokey in some ways, extremist in others. The author is convinced he healed nerve damage by running barefoot, which sounds great, but who knows. He also thinks anyone can run in freezing temperatures with nothing on their feet to keep out the cold, and though I would love for that to be true, my feet just cant keep warm in snow. I'll keep reading.

[Traci Kismarton · Rating 3 out of 5]

Interesting book. I think it has some great ideas, and I like that it focuses on keeping the run fun, and tells you to stop as soon as it stops being fun. I don't think I will ever completely switch to barefoot, but I do see the appeal and this book does a great job of teaching the switch from shoes to barefoot.

[Jessica · Rating 3 out of 5]

Michael writes an in-depth manual for transitioning into barefoot running. He goes beyond just discussing form to also include information about philosophy, exercises, diet, shoes, and training. With plenty of information and diagrams, this book can be kept on the shelf as a reference guide throughout your training. Runners at any stage can learn something from this text.

[Matt Colvin · Rating 4 out of 5]

I didn't really need a book to explain the benefits of barefooting, but this did provide a great way to get started doing it if you are interested. Also, there were some small reviews of the various "barefoot" shoes on the market that was beneficial.

[Mie]

I am loving this book. A fantastic reference. I keep going back to it. It has been very good for my feet, and I enjoyed barefoot running this past summer and fall. (Too cold, and I'm not as brave as the author to try it in the winter.)

[Joseph Hallaux · Rating 5 out of 5]

great book, worth reading for any level of runner. does have a little hippy edge to it, but i really enjoyed it. i could see how others may not like this aspect though. it just got me more excited to get out and run.

[Elliot Richards · Rating 3 out of 5]

Overall quite a good book if you're thinking of barefoot running and want some insight. I found the book somewhat inconsistent in its presentation and it's quite often repetitive. That aside, there are some insightful tips on how to get started which I'm finding useful as I embark on barefooting.