Running Barefoot?!

For many years while working through school, I made a small extra income selling shoes at a large sporting goods store.  I grew to have a strong understanding of the incredible technology that goes into a running shoe. 

There are shoes specific for people who pronate (roll inward while stepping) and shoes for those who do not.  There is a wide spectrum of technologies that are incorporated into these shoes.  There are different types of high-tech shock absorbing materials injected into the soles, areas of higher density foam to control the motion of the foot and even a system to help transfer energy through the stride. 

But in the running world, there is a growing trend toward .

Barefoot running is exactly what it sounds to be: running without shoes.  The theory behind barefoot running begins with the fact that modern running shoes were not introduced until the 1970’s.  There is an overwhelming amount of research indicating that wearing athletic shoes while running greatly alters the way the foot contacts the surface, and thus alters the runner’s stride. 

Harvard professor of evolutionary biology Daniel E. Lieberman reports that "People who don't wear shoes when they run have an astonishingly different strike," and  "by landing on the middle or front of the foot, barefoot runners have almost no impact collision, much less than most shod runners generate when they heel-strike. Most people today think barefoot running is dangerous and hurts, but actually you can run barefoot on the world's hardest surfaces without the slightest discomfort and pain. All you need is a few calluses to avoid roughing up the skin of the foot. Further, it might be less injurious than the way some people run in shoes." 

Many runners have switched to barefoot running as a result of many chronic injuries resulting from the use of running shoes. Running with the wrong shoe or an improperly fitted shoe can lead to injuries like; stress fractures, neuromas, plantar fasciitis and bunions.  It is believed that the foot and lower leg have evolved to be very efficient at absorbing the impact of a runner’s stride and transferring energy to propel the runner forward. 

Through proper training, the intrinsic muscles, joints, ligaments and mechanoreceptors (nerve endings) in the foot are strengthened and the stimulation of these properly trained pieces leads to proper function of the barefoot runner, and thus preventing many of these common injuries. 

It is important to understand that running barefoot can result in its fair share of running injuries. Running barefoot leaves the runner vulnerable to obvious injuries like; cuts, bruises, abrasions, puncture wounds and, during the winter months, frostbite. Other common injuries are sprains and strains of the feet, tendinitis and stress fractures.

Lately, shoe manufacturers have jumped on board by producing minimalist shoes for the barefoot runner.  These shoes are designed to protect the runner from the environment, while allowing the feet function as if they were barefoot.  A few examples of these shoes are; Vibram Five Finger Shoes, Merrill’s “Glove” running shoe line, Newton running shoes and even Nike has developed the Nike “Free” Line. 

It is important to understand that if deciding to try to move towards barefoot running or minimalist running, the runner should transition slowly. The best advice I can provide for those who are thinking about making the transition is to begin with walking barefoot. After a short time, begin to run barefoot for very short periods of time (i.e. five minutes) and gradually progress to longer periods.  It is important to use discretion during this transition as there are many changes that occur from the resulting change in biomechanics. 

As always, when beginning a new fitness program, you should consult with your physician to ensure your safety.