Barefoot Running on gravel and fast

So far I've only managed to run super slow on really rough gravel. Supposedly there are people who can run faster for good distances on gravel but I'm beginning to think they're unicorns.

Instead of worrying about how to run fast on gravel I've found figuring out how to run at all, albeit slow, on gravel really turbo charges and fine-tunes your running form. You really do have to step lightly and not push off with a lot of force when the ground is that rough.

It's also helped me with my barefoot trail running. Most trails are packed dirt which is very comfortable to run on but sometimes there can be patches of rougher terrain and even gravel (trail workers use it to shore up loose sections). I'm more comfortable with the idea that I just need to slow down and step with an even higher cadence in those situations.

What's funny to me is people who've never tried barefoot always point to concrete as the ultimate example of why our modern world isn't suited to be barefoot yet they almost never talk about gravel. Talk about your "unnatural" surfaces! Nowhere in nature do you get miles and miles of crushed rock serving as a trail. In fact, I've started empathizing with my dog more as I notice when I take her for a run and we encounter gravel even she slows down and seeks out grass. It's a rough, unforgiving surface no matter your species.

I'm glad I'm not the only one who's slow on this stuff. I've been running on the gravel trails here in Phoenix all week. It's a new experience for me, and I have definitely been treading lightly. I think I'm getting some really good foot conditioning out of it though.

"Foot conditioning" is actually a relatively small part of it. What you're really getting out of that gravel running is the learning to tread lightly part. With all that slow, careful running you're doing you truly are training yourself to run with optimal efficiency. Take your gravel lessons to easier surfaces and shod running and overall you're better for it!

trevize1138 said:

..What you're really getting out of that gravel running is the learning to tread lightly part...

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^ This is EXACTLY how to develop that focus on the "Lifting your feet" part instead of the landing. I found that spending time intentionally running on gravel/rough road as part of my routes made my smooth surface running more fluid, faster, and taking less effort than before.

I have a fair bit of experience on gravel. Unless you run barefoot years round and consistently on gravel, you will not run fast on gravel! If you think you'll get 5-6 minute miles on gravel, dream on! Take your time, slow down, embrace the suck, it'll make you a better runner! Gravel roads change constantly depending on how much they are used. After a heavy rain it can get quite soft! Have fun!!

I agree with Bill. I was in a 5k this weekend where 1 mile of it was on gravel. It was dry and I certainly did not run faster. Last year when I ran the same run and it was raining and I found for me that it was somewhat easier to run on. But unless you’ve actually ran on gravel it can be a challenging experience. I do get out and walk on gravel golf cart paths and this is how I condition my feet. I don’t go out and look for runs on gravel but I deal with them when they arise.


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