Most runners spend a great deal of time agonizing over the perfect shoe for their feet. Barefoot runners have a completely different approach. These athletes believe that heavily cushioned, high-tech running shoes force the foot to move unnaturally, creating many running injuries that could be avoided by running naturally.
The Barefoot Running Movement
Zola Budd maybe one of the most famous barefoot runners after her infamous collision with Mary Decker Slaney in the 1984 Summer Olympics. Many non-Olympians have embraced the concept with the theory that human feet were designed to run long distances. These runners believe that encasing the feet in running shoes alters the natural gait, which leads to foot, ankle and knee injuries.
Difference Between Barefoot Running and Shod Running
When running barefoot, the runner lands lightly on the ball of the foot. Running shoes tend to push runners to land on the midfoot or even the heel, depending on their stride. One study in 2008 from the International Journal of Sports Medicine found decreased running efficiency in 12 test subjects when they ran with shoes versus running barefoot. This resulted in decreased stride frequency and leg stiffness while running shod. A 2005 study showed barefoot running decreased foot impact which is what running shoes are supposed to do. Because of these mechanical changes, running with shoes may increase the risk of these common running injuries:
- ankle sprain
- plantar fasciitis
- shin splints
- iliotibial (IT) band syndrome
- patellofemoral syndrome
Running Without Shoes may not be for Everyone
Barefoot enthusiasts recommend shoeless running to any runner. However, podiatrist Dr. Michael Nirenberg says not everyone should run barefoot. He suggests only experienced runners with relatively normal feet should attempt barefoot running. Those athletes with high arches or flat feet might want to keep their shoes.
One population of runners should avoid running barefoot. Patients with diabetes should definitely wear shoes when running. Peripheral neuropathy is a common complication of diabetes and results in the feet losing appropriate sensation.
Learning Barefoot Running Technique
Barefoot runners recommend starting slowly. Runners used to wearing shoes all the time should start simply with walking barefoot. Runners can work up slowly to running barefoot, starting 15 to 20 minutes at a time and increasing the time as tolerated. Runners should expect some stiffness as the feet adapt to the new gait. Barefooters recommend trying several different types of running surfaces to allow the feet to adjust to a various types of terrain.
Barefoot Running Shoes
Athletes wanting to try barefooting but concerned about stepping on an errant piece of glass or stone can try a pair of minimalist running shoes. Available models include:
- Vibram Five Fingers Barefoot Shoes
- Nike Free
- Terra Plana Vivo Barefoot
A small study in the Journal of Sports Medicine and Physical Fitness supported the Vibram Five Fingers claim to being close to barefoot running in terms of foot biomechanics.
Barefoot runners may be an up-and-coming part of the sport of running. Runners should check with their podiatrist before beginning a long distance barefoot training program.
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