A Word About Shoes
An ill-fitting shoe can be the cause of many lower extremity injuries. A shoe can place your foot at the wrong angle to your knee and hip, resulting in potential injury. A shoe that is too tight can cause blisters in the toes and toenail problems. A shoe that's too loose may lead to tendonitis or cause blistering at the heel. A shoe that's too flexible may bring about the introduction of plantar fasciitis (heel and arch pain). A good shoe need not be expensive. When looking for a running shoe, ensure the midsole is supportive. Test this by grabbing the toe area and the heel area and try to bend the shoe in half. If it folds in the center of the shoe, it is too flexible and won't support the foot. Make sure there is enough room at the toe box. Check the heel counter and make sure the heel counter is stiff enough to hold the heel in place to prevent blisters. Above all, ensure that the shoe feels safe. Wear them around the house, around the carpet, before going out for any run.
Summary
There are probably a few individuals who could improve their performance and reduce their rate of injury by running barefoot. But, before you toss your shoes in the garbage can and go out for a run with naked feet, consider a better fitting shoe. Barefoot running isn't recommended for people with a higher arch, a really low arch, people who overpronate or individuals with diabetes. If you do decide to give barefoot managing a try, choose the running surface carefully and be conscious of puncture wounds.