Fitness icon and marathoner Milind Soman says running barefoot transformed his body and mindset.
About 15 years ago, he ran 20 km in Lonavala, removed his shoes midway, and immediately felt ‘light and refreshed.’
Since then, he has embraced barefoot running and noticed remarkable improvements in posture, balance, and body awareness.
Soman said he now runs barefoot whenever possible but wears shoes on hot surfaces, ice, snow, or sand.
He believes direct contact with the ground enhances coordination and strengthens the feet and legs.
Explaining the science behind it, dietitian and fitness expert Garima Goyal said barefoot running encourages natural movement and better alignment.
Without cushioned soles, runners tend to land on the mid-foot instead of the heel, reducing impact on the knees and hips.
Over time, the muscles in the feet, calves, and core strengthen, improving balance and stability.
Goyal said the practice aligns with functional fitness, which focuses on training the body to move as it naturally should.
Running barefoot, she added, improves circulation and activates small stabiliser muscles that shoes often neglect.
However, she warned that transitioning suddenly can strain tendons and ligaments.
She advised runners to shift gradually, allowing the body to adapt. Starting with short distances on soft surfaces helps prevent injuries and builds strength safely.
Soman’s journey reflects a growing interest in minimalist running, which emphasises body awareness over gear.
He believes the connection between the body and ground improves focus and reduces fatigue.
His approach encourages runners to listen to their bodies instead of relying solely on technology or footwear.
Experts agree that barefoot running offers real benefits but requires patience and discipline.
It strengthens muscles, enhances posture, and promotes balance, but it must be approached carefully to avoid overuse injuries.
Milind Soman’s example highlights how small lifestyle shifts can lead to profound fitness gains.
His message is simple: go slow, stay mindful, and trust your body’s natural rhythm.
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