Contrary to what shoe manufacturers tell you, barefoot running is not dangerous. The co-authors of The Complete Idiot’s Guide® to Barefoot Running, Dr. Craig Richards and Thomas Hollowell, joined us this afternoon to share some tips on how to put your best bare foot forward. Their TweetChat is listed below.

@CIG_Health: Hello! The first question I have for the two of you is why has barefoot running recently become popular recently?

@RunNaturally: Well, I think the book Born to Run was a huge help! But, I also think that the timing of it played a key role.

@huntergait: Runners have realized how shoes have changed the way they run & are wondering if they could run faster with fewer injuries barefoot.

@d4eo: Why Tom, did you get involved with barefoot running which led you to write the book?

@RunNaturally: Good question : ) I got involved because of foot pain and surgery. A natural doctor told me to go barefoot. I started walking barefoot, loved it so much, began jogging and became hooked.

@Jamiefreveletti: Can you talk a little about Knee Hyperextension? Does barefoot help?

@RunNaturally: This would be Dr. Richards’ specialty, but I would say that barefoot running prevents hyperextension because the knees are always bent.

@huntergait: Knee hyperextension is about muscular control – primarily around foot placement and shouldn’t be occurring unless you land with your foot out in front of the body. This is impossible to do in barefoot unless you are on a very soft surface like sand.

@prcotter: I like how minimalist barefoot running is, but now someone recommended compression sleeves. Is that really necessary?

@RunNaturally: I’ve never bought into compression sleeves, really. The blood will flow and the legs will keep warm quite naturally.

@huntergait: Compression sleeves are designed to control excessive muscle vibration in the calf. This is a feature of heel-strike running because the calf muscle is relaxed during impact. No reason for use barefoot as the calf is contracted.

@Jamiefreveletti: What’s the first thing a new barefoot runner will notice when they start?

@RunNaturally: I think there are 2 things: calf muscle pain and some TOFP (Top of Foot Pain)

@michelepliner: Barefoot running has allowed me to start running again. Heal strike hurt too much. I have very little to no pain running now.

@RunNaturally: Superb! Do you think it was barefoot running that saved your knees or a change in form? Did you learn to land lightly?

@michelepliner: Definitely change in form, but probably both. Have trouble going with sneakers now. It bothers me that I can’t feel ground or move feet.

@RunNaturally: I know the feeling. Finding good minimalist shoes when you need them can be tough!

@thenakedrunners: Would you agree that one of the biggest barriers to the transition to a barefoot/minimalist approach is too much too soon?

@RunNaturally: I would say absolutely. Too much too soon will have you back to cushioned shoes in no time. One should take the transition into barefoot or minimalist running carefully and seriously.

@huntergait: Absolutely. Particularly for experienced runners who are already very fit. Being a novice runner in some ways makes it easier to transition slowly and sensibly because you are forced to take your time as your fitness builds.

@dgted: I think the risk is becoming over-enthusiastic & not giving structures time to adapt. I was def guilty of this myself. With some running experience and no injury worries it’s easy to fall into the too much too soon trap.

@RunNaturally: All barefoot runners (and walkers) are probably guilty! It simply feels too good without shoes. Dr. Richards mentions that it can take nearly 2 years for the smaller tendons and ligament to fully adjust. I still want to push myself past my barefoot ability. It should be based on how you feel, and your past experience.

@Jamiefreveletti: Have you raced barefoot?

@RunNaturally: Yes. I am a half-marathon guy and half-Ironman aficionado. It has been years of training to go fast, though.

@Jamiefreveletti: Ahh, thanks. Will take it all very slowly then.

@CIG_Health: What are some tips for someone who is transitioning to barefoot running?

@RunNaturally: Start SLOW. Go purely barefoot first. PLAN ahead. Listen to your feet. Form will come with time.

@michelepliner: Start slow (bring shoes), strengthen calves and ankles during transition; back off if experiencing foot pain.

@huntergait: Don’t rush. Believe in your body. Be careful but not afraid. Listen to pain, soreness and fatigue & respond sensibly!

@dgted: The closest I’ve come to racing barefoot is kicking off the shoes towards the end of a race http://on.fb.me/f7VYcq

@RunNaturally: Ha! That’s a great start : )

@RunNaturally: What do you think are the benefits if someone only does a little barefoot activity?

@huntergait: Walking barefoot alone is great for re-activating your foot muscles to support your arch and strengthen your feet.

@Jamiefreveletti: Is there anyone that you would advise not to attempt? Or can anyone barefoot?

@huntergait: Most people are fine. If you can’t feel your feet, have a serious decrease in blood flow or are immunosuppressed I would avoid. Otherwise go for it (carefully & sensibly of course!)

@RunNaturally: Will the arch strengthen itself enough to toss one’s orthotics? One guy wrote me saying he wanted to combine orthotics and minimalist shoes. I was scared!

@huntergait: In most cases orthotics are correcting problems caused by the shoe itself. No shoes often means no problems.

If you have any further questions for Dr. Craig Richards (@huntergait) or Tom Hollowell (@RunNaturally) feel free to ask them via Twitter! Don’t have a Twitter account? You can always email your question to us at contactidiotsguides@gmail.com and we’ll get the answer for you.

Our next TweetChat comes just in time for tax season. Join our chat with the author of The Complete Idiot’s Guide® to Accounting, Third Edition, Lita Epstein, on Thursday, April 7^th at 11 am CT.