Wrapping Feet for Barefoot Running

Woman running through tide pool on beach

Proponents of barefoot running believe the act reduces stress on your heels and the soles of your feet, decreasing your chances of foot injury. While research on barefoot running is lacking, individuals all over the world run and train without shoes or socks.

Duct Tape

Duct tape is a popular and durable way to wrap your feet while running. Unlike masking tape and other, stickier tapes, duct tape is easy to remove, causing minimal irritation to your skin. To wrap your feet, simply cut up small pieces of duct tape, wrapping each one around the lower portions of your toes. From here, take another, larger piece and wrap it around the base and bottom of your heel for additional support while running.

Fabric Wraps

Fabric wraps, such as an elastic bandage, can be used as wraps for your feet while running barefoot. Fabric wraps are ideal for individuals who need a slight cushion and additional ankle support while running. To wrap your foot, wrap the fabric around your ankle several times before wrapping it around the midsection of your foot. From here, wrap the middle of your foot before wrapping it back around the top of your ankle. Secure the wrap with a small metal prong or fabric fastener.

Base Taping

If you have a minimalist approach to barefoot running but need a little protection, apply several thin strips of white bandage tape to your feet. Measure the bottoms of your feet. Cut several pieces of tape and apply the tape directly to the bottoms of your feet. If you want additional coverage, try applying the tape in a crisscross method to cover more surface area.


While barefoot running is a popular sport that can improve endurance and your cardiovascular health, it is important to use proper caution when engaging in a high-energy sport. Talk to your doctor to make sure you are healthy enough to engage in barefoot running. If you have sensitive feet, barefoot running may be a potentially painful process. Make sure the area where you plan to run barefoot is free of harmful objects, such as rocks and sticks.