Barefoot is where it’s at for runners Kate Kift, Vanessa Rodriguez and Bob Nicol.

Nicol’s coldest barefoot run was -29 C for 2 kilometres. He has also completed two 50-kilometre ultramarathons and three marathons barefoot as well.

From mud, gravel, snow, slush, water and pavement, there’s no terrain he hasn’t tried. “I enjoy the natural feeling of it, the sensation of running on different surfaces, and it may sound silly but the closeness with nature is second to none,” says Nicol, a 41-year old resident of Winnipeg and spokesperson for Canada’s thebarefootrunners.org. Occasionally he still encounters “the jaw drops and the ‘Holy crap, he’s got no shoes on.’” But it’s full speed ahead for Nicol, who turned to barefoot running four years ago after suffering severe knee problems, including seven surgeries. Since going au natural – and sometimes donning minimalist Vibram FiveFingers or his homemade mukluks - he’s good to go.

Recognized in Vancouver as the “crazy lady that runs with no shoes,” shock and disbelief still greet seasoned barefooter Kate Kift wherever she runs, along with comments like “Wow, that’s bad-ass” and “You are crazy!”

Kift, 39, even completed a half marathon shoeless. Expensive runners didn’t protect her from a serious heel stress fracture so she ditched them and took up running barefoot after recovery.

“I found that my running form improved so much that when I run over the trails I am so light I feel like I am flying,” says Kift, adding that running barefoot is the best teacher for good running form.

Are we born to run barefoot? “Barefoot” or natural running, is gaining ground. “The general running population has an increasing awareness that traditional running shoes have an adverse effect on their performance and risk of injury,” according to Ian Adamson, director of research and education for newtonrunning.com.

The heavily structured and elevated heel of traditional runners interferes with a runner’s gait and prevents natural foot motion, says Adamson. He says Newton shoes, on the other hand, allow runners to maintain an efficient, natural gait while providing protection.

Few natural runners completely lose their shoes - many opt for specialized footwear that mimics the experience of running barefoot.

With a litany of footwear options available and research supporting natural running, “people are starting to really see the benefits of going back to running the way we ran as kids. We leaned forward and just ran,” says runner Newton Hoang, who loves his Newtons.

According to Hoang, of Mountain Equipment Co-op in Vancouver, natural running is really all about using your body’s biomechanics in the most efficient manner. Ideally, “your foot will land more directly underneath your centre of mass, your knees and ankles bend to help absorb the shock, and your stride becomes quicker and lighter.”

Natural runners tend to have a shorter stride and land on their mid-foot.

“I absolutely love the feeling of running trails barefoot. It’s very mentally engaging, fun, and freeing. It feels like you’re a child sprinting through the forest,” says minimalist trail runner Vanessa Rodriguez, of vanessaruns.com.

The 30 year old, who moved from Toronto to San Diego last year, has run up to 100 miles without injury, blisters or shoes, but she does don minimalist footwear depending on trail terrain.

Abandon the heel strike, says Dr. Nick Campitelli, foot and ankle surgeon, and a Vibram FiveFingers fan. The recreational runner transitioned from traditional cushy runners to minimalist Vibram footwear after chronic Achilles tendon pain chased him for eight years.

Campitelli, an Ohio podiatrist at drnickcampi.com, is a big believer in natural running as it reduces pain and injury.

“Running with a heel strike produces far more force to our joints of our lower extremity than running barefoot or with minimalist shoes.”

Are you thinking about running - shoes or no shoes - for the very first time? Marilyn Linton's health column on Sunday interviews runners in the know - those who have run 100 marathons and who have taught thousands of people how.

Shoes that will get you running naturally:

• Newton
• Vibram FiveFingers
• Vivobarefoot
• Nike
• New Balance
• Mizuno

Five tips on what to look for in a natural running shoe:

• Most important, no heel
• Thin flexible sole that bends uniformly at every point
• Very little cushion
• Wide toe box
• Feels good on your foot

- Courtesy of Dr. Nick Campitelli, drnickcampi.com

Natural running tips from Newton Hoang, of Mountain Equipment Co-op (MEC):

• Read and learn about natural running. Join a group — check out local running stores, MEC and the thebarefootrunners.org.
• Start slow. Incorporate flexibility and strength building into your routine, i.e. stand on one foot while brushing teeth.
• Listen to yourself run. Increase cadence by taking shorter/quicker strides. Landing should be soft and relaxed.
• Try not to over stride. Focus on driving your knee forward and lean forward from the ankles. Your goal is to land such that your ankle and knee are bent and your centre of mass is directly over your foot. Your foot should always land beneath you, not ahead of you.
• Listen to your body. Stretch and rest to allow your body to adapt to changes. Use five-minute increments for increasing volume.
  

Tips for first-timers

“Transition slowly by doing only 10% of each run this way,” says podiatrist Dr. Nick Campitelli. So if you are doing a 3-mile run, only 0.3 miles should be in a minimalist shoe and then switch back to the traditional shoe to finish the run.

Increase 10% to 20% each week, says Campitelli, a recreational runner who wears Vibram FiveFingers.

“Soreness is normal. Rest when pain is too much. If it’s not resolving after retiring, see a physician. Very few get injured by adhering to the 10% rule," he says.

“In fact, I see more injuries in those wearing traditional running shoes then by those who transition properly.”

Be patient, adds the Ohio surgeon, “It can take three months to safely reach 3 miles and up to a year for a complete transition.”

Adds minimalist ultra-runner Vanessa Rodriguez: “Don’t overthink it and listen to your body. Run when you feel good and stop when you don’t. It’s not that complicated.”