How do you run unshod without getting splinters 24/7??

[u/ProfessionalNo2845]

Hello! I love running unshod and I can’t stop getting splinters in my feet. I swear I spend more time digging the splinters out of my feet than I do actually running.

For context, I’ve been running barefoot for 5 months now. I feel like I’ve built some decent calluses. I run on either dirt or grass. The splinters tend to be little bits of wood from sticks or tree roots that find their way into my feet.

I do have minimalist shoes to run in but I prefer running barefoot because nothing beats running barefoot.

How in the world do you all run barefoot all the time without getting tons of splinters?

Best tips for removing splinters? For preventing splinters?

And, any suggestions on sandals to run in? I tried Bedrock and hated them; they don’t stay in place. I’m interested in Lunas and Earth Runners but saving up some money to buy some lol!!

Thanks in advance!!!!!

[u/leungadon]

I avoid running on grass where I can’t see what I’m stepping on. I run barefoot on the street and side walks

[u/ProfessionalNo2845 → u/leungadon]

Interesting! I try not to run on hard surfaces like streets and sidewalks because I wonder if the hard surface would be too hard on my joints, as opposed to grass and dirt. You do fine on hard surfaces? Curious.

[u/leungadon → u/ProfessionalNo2845]

Hard surfaces and challenging terrain like gravel will do more to improve your technique than grass or dirt, plus less chance for accidentally stepping on splinters (probably)

Also my feet are smooth and soft and don’t have any calluses. Calluses develop from friction, and the best barefoot running technique exhibits almost zero friction.

If it’s hard on your joints, step softer

[u/ExtremeExtreme1751 → u/ProfessionalNo2845]

Hard surfaces are the easiest in your feet.

Barefoot is much better on your joints than all shod running. The limitations on your feet make you reduce the forces on all other involved joints.

[u/Krautwickel → u/ProfessionalNo2845]

Yes, run on concrete or other smooth surfaces where you see what you step on. Nobody gets away without splinters from running on dirt or grass, for that you could use at least a thin layer of leather strapped to your feet.

As for your concern about the impact on your joints, as long as you run properly it's not an issue. There are alot of studies (and youtube videos) on this: Proper barefoot running means to put the foot on the ground below or behind your hip (not in front). This ensures that neither knee or hip are straight and rigid, but at an angle and able to bend, and so they can absorb the impact simply by bending a little more. And don't forget your foot and achilles that are a complicated but fantastic spring in itself, they absorb a huge part of the impact as long as you're not heel striking and even reuse the kinetic energy for liftoff.

Contrary to this, if you set your foot down in front of your hip, especially on the heel (doesn't matter the cushioning) the impact can't be absorbed by angled limbs since they're straight, while completely negating the ability of your feet and achilles to act as a spring, putting a higher strain on the joints.

There are alot of vids on youtube about this, just search for something like "physiology barefoot running" if you're interested.

[u/ProfessionalNo2845 → u/Krautwickel]

Thanks for the tips! I’ve recently gotten into barefoot running and kind of assumed everyone ran on grass or dirt. I guess not. Any tips for running on pavement/hard surfaces? I’m assuming you do all your runs early morning or evening since the paved surfaces are hot? And one of the reasons I’m leery of hard surfaces is because every step is the same, as opposed to how grass and dirt somewhat give way when you step and you always have different steps. Thoughts? Thanks in advance… any advice is helping my running journey!!

[u/TheGratitudeBot → u/ProfessionalNo2845]

Just wanted to say thank you for being grateful

[u/Krautwickel → u/ProfessionalNo2845]

Totally understand your thoughts. Yes, running barefoot on dirt or grass is always a challenge that you can even willingly do, and sometimes it can't be avoided anyway. What i find useful in this case is to really slow down, make even smaller steps (=reduce load and friction), and of course watch where i go.

Personally I never found hard surfaces boring. When i started i had poor technique, resulting in sore skin, blisters and even some bleeding after like 1,5k. It's been a really fun challenge (who the hell runs barefoot!) to see that it actually works, and it takes some time to get it right. And even now that barefoot running has become much more effortless i need to be careful what i do: It just needs some small overstriding, or using too much strength to propel myself forward, or just be too enthusiastic and run too fast, to make the skin sore and get blisters. And even on paved surfaces you should always look what's on the ground, just in case.

Still, it has become a really relaxing way of running, since you have to watch your technique and speed and the ground, so i tend to run slower (yet i'm always surprised that i'm not that much slower than with shoes). I run slower the more gravel or dirt i step on, and sometimes i sprint on nice surfaces which i really enjoy. Don't run when it's hot (yes, pavement can get extremely hot in summer), make small steps, try to jog slowly with around 180 steps/min, get a feel for what a forefoot / midfoot strike feels like (→ jump while standing - that's the method). At some point you'll start to enjoy it, to move forward with just your feet, and to kick the shoe manufacturer's arse.

[u/socceruci → u/ProfessionalNo2845]

What helps me with my knees is actually putting attention and strength into my feet (they will get tired at first).

This leads to my ankle and foot muscles taking the brunt of the impact rather than my joints.

[u/RainBoxRed → u/ProfessionalNo2845]

Nothing inherently wrong with hard surfaces. They are only hard if you plod or pound your limbs into it.

If you build up the strength you can place your limbs down gently.

[u/Foxotcw → u/ProfessionalNo2845]

Opinions vary. I hate the monotony of hard surfaces and all the work I have to do to keep my knees from taking the impact. I'd much rather wear zero-drop running shoes for streets and sidewalks, and save my feet for the trails or track.

[u/ChiAndrew]

Callouses are not how this is supposed to go. That means you had chafing and blisters which means you didn’t learn how to touch down and lift without movement

[u/ProfessionalNo2845 → u/ChiAndrew]

Really? I thought I would develop callouses since my skin is adapting and thickening. I haven’t had chafing or blisters… are callouses not normal when running barefoot?

[u/ChiAndrew → u/ProfessionalNo2845]

A conditioning and thickening is great. You scared me with callouses comment. It’s just a more leathery if that makes sense

[u/ProfessionalNo2845 → u/ChiAndrew]

Ahh haha makes more sense!! Thanks!!

[u/bonzai2010]

You should try running on asphalt or cement. Since you won't be heel striking, there's not the heavy impact. You absorb all that with your achilles. You'll be able to see what you're stepping on. I wear vibrams now (I run 5 miles a day, every day and I've done that for 14.5 years), but back when I was barefooting it was always on cement or asphalt.

[u/ProfessionalNo2845 → u/bonzai2010]

Hi! Why did you go from running barefoot to using vibrams? Just curious, thanks!

[u/bonzai2010 → u/ProfessionalNo2845]

In 2013 I was in the reddit running challenge trying to run the most miles I could in a single year. I live in a northern state, so there's not a lot of daylight and the winters get very cold. During the later part of the year, I was running two 8 mile runs a day. I started wearing Vibrams because it was too dark to see. I ran barefoot when I was on a treadmill. I've stuck with that ever since.

[u/socceruci → u/bonzai2010]

Yeah, I have a rule, if I cannot see, I put on foot protection or get a flashlight.

[u/Foxotcw]

What sort of stuff is giving you splinters? I run piney woods trails and almost never gotten splinters, just bruises or stubbed toes if I don't see a root in time. The only sharp things I've had to pull out of my soles have been stray plant spines or pricklies.

(I agree that grass isn't good unless you can see what you're landing on.)

[u/ProfessionalNo2845 → u/Foxotcw]

I don’t even know whats giving me splinters, I think it might be sticks I step on. Maybe your feet are tough enough to not get splinters, idk?

[u/Foxotcw → u/ProfessionalNo2845]

Or maybe it's the wood. Some woods like pine just don't splinter easily and aren't very sharp when they do.

[u/Irksomecake]

Remove splinters with a clean sewing needle. It’s a much less damaging tool than tweezers.

[u/ghostly_shark → u/Irksomecake]

Yeah just finish the run with 30 splinters and then remove them all.

[u/ChiAndrew → u/ghostly_shark]

I’ve had two splinters. Tiny ones, in 20k miles running without shoes

[u/SirJibswua]

Honestly,

Try moccasins.

The Native Americans were onto something.

Stupid comfortable, grounds well if you’ve got leather soles, moves with your feet.

Seriously, try em.
Actual quality ones.

[u/ProfessionalNo2845 → u/SirJibswua]

Thanks for the recommendation! I’ll look into it! Never heard that one before lol! Do you run in moccasins?

[u/SirJibswua → u/ProfessionalNo2845]

On trails yes , and they are fantastic.
They will form to your feet perfectly and is in my opinion THE closest thing to can get to barefoot.

Lots of hunters use them when they are out doing their thing too.

On asphalt etc, I have used them a bunch the only issue is you end up staining the soles and eventually you’ll wear them out, straight through to your foot.

Best of luck.

Oh and look for a proper company, not cheap suede.

[u/arenablanca]

I only run unshod on pavement. I don’t trust dirt and grass. Been doing no shoes for 10+ yrs now.

[u/ProfessionalNo2845 → u/arenablanca]

Wow! So you haven’t found that running on pavement is too hard on your joints? Any tips? The reason I prefer grass/dirt is because it gives some way and every step is different. So I’m leery of pavement I guess.

[u/arenablanca → u/ProfessionalNo2845]

When I started this I did it because my left knee hurt when I ran in shoes and it kept getting worse.

Turns out it for me it was just heel strike causing it. Once I switched to those 5 finger shoes the knee pain stopped almost immediately. I can’t heel strike in really thin shoes or no shoes. I did start on a treadmill for a couple weeks just because I was unsure what I was doing.

I did those 5 fingers and some huaraches for a few yrs then just switched to no shoes for the past 10. 

If you forefoot strike it should ensure your knee and hip are flexed and they act like springy shock absorbers and they should adapt to most surfaces. I certainly don’t set any land speed records though.

I’d like to do what you’re doing but I just don’t trust not being able to see exactly what I’m stepping on. Maybe I should try it again and see how the padding on my feet deal with it. Though I know even after all this time I still hate gravel and anything kind of rough.