Q: “Jason, how can I toughen my feet to begin barefoot running?”
A: “New barefoot runner, you don’t actually “toughen” your feet. It’s more like adapting to the feeling of being barefoot.”
When you first kick off your shoes, your feet are very sensitive. You feel everything, and the sensation usually registers as pain. Honestly, it kinda sucks. Understanding why your feet are so sensitive goes a long way toward overcoming the discomfort.
Your feet don’t actually “toughen up.” Instead, your brain acclimates to the new sensations. It’s like going from a completely dark room to a brightly lit room- it’s a bit painful until your eyes adapt to the new sensations.
The same thing happens with our feet. The neurons in your feet send signals to your brain. This is sensation. Your brain interprets the signals. This is perception. Sensation doesn’t change; perception does. What does this mean? “Toughening” is mostly a matter of your brain interpreting the signals differently.
You can help facilitate this process by spending time barefoot. Walk around a variety of conditions- around the house, the yard, on sidewalks- whatever. Your brain will automatically adjust to the new sensations within a week or two. If you slowly add in more rugged terrain, you’ll soon be able to handle the toughest of surfaces.
Going from the cushiony confines of your favorite sneakers to the outside world can result in a fairly sharp sensation and perception “learning curve.” Of course, you still have to strengthen the tendons, ligaments, bones, and muscles of the foot, which requires a gradual building up of mileage. Take your time and enjoy the journey!