You may have already started barefoot running; or maybe you are just considering barefoot running but haven't started yet. One question that comes up often is, "how will I know if I am damaging my feet with barefoot running?"

This is a good question. However, there are a couple things to keep in mind. One, whenever the subject of barefoot running comes up, people are instantly worried about "ruining your feet," and two, runners - even professional runners - have only been wearing highly padded, technical running shoes since the early 1970's. That is only 30-some years, compared to literally thousands of years (and sports activities) in which runners wore no shoes, or thin, unpadded shoes.

And studies have actually shown that foot and leg injuries have increased, not decreased, since these highly padded, technical shoes were introduced. So, the first thing we should do is dispel the myth that running without highly padded shoes is going to automatically ruin your feet.

However, one reason you should be careful not to damage your feet right off when you begin barefoot running is that you have probably been wearing these highly padded and structured shoes all your life, and therefore your feet have not developed the muscles they would have if you had been going barefoot all your life.

People who have gone barefoot a majority of their lives have an easier time getting started with barefoot running, and those who have always worn shoes have a harder time. This does not mean that you cant' switch to barefoot running if you have been a dedicated shoe runner; it just means that you need to start out very slowly.

If you start barefoot running to quickly, and don't allow yourself the proper buildup time for your muscles to build and your foot to adapt to barefoot running, you may experience some of the following warning signs:

Swelling of the foot Pain inside the foot Bad blisters (including blood blisters)

If you are experiencing swelling or pain in your foot or feet while barefoot running, there may be serious damage or there may not be. You may want to check with your doctor if you think something is seriously wrong. I have had some swelling in my feet, and what I did was three things:

1. Stop barefoot running for a few days until the swelling goes down.
2. Put the foot up (elevate it) when not running.
3. Give the foot frequent ice baths.

With bad blisters (meaning, dark, large, or blood-filled blisters) I stopped barefoot running for a day or two. If I really needed to run, I put Moleskin in a circle around the blister to stop it from touching the ground, depending on how bad it was. In any case, if you have a blister you do not want to go out barefoot running so much that it makes the blister worse.

If you are experiencing any of these signs, then the problem is most likely not that you are barefoot running, but that you are barefoot running too much at one time. Cut down your time barefoot running for a while, after taking a break from it to let your feet heal, then you can increase your distance and time gradually with less damage.

And the best way to avoid these kinds of damage in the first place is to start off barefoot running very gradually, at about 5 minutes a day, then 10 minutes a day, and so on, increasing your time each week. If you do that you should be able to begin barefoot running without worrying about "damaging your feet."

However, do remember that it will take a while to build up your barefoot running muscles, your sole will need to build up some padding, and your foot structure will be changing overall, which is not always a pleasant process.

So, if you want to start barefoot running, a rule of thumb is "grin and bear it" on the minor pains, but stop and treat the larger pains before they get too big.