Is Barefoot Running Good or Bad ?

Supporters of barefoot running make a variety of claims about its virtues -- but what does the scientific evidence actually say?  Give Barefoot Running the Boot?

Based on personal experience, I'm surprised by a couple of points:  first, that shoe weight (up to 300 g, or 10.58 oz) did not have a negative impact on performance, and second,   the researchers found no difference between shod and barefoot movements in their ability to strengthen certain muscles.

Not surprising, researchers did not go out on a limb to support the use of shoes, rather made the point:  "it is not known whether people running barefoot have more, equal, or fewer injuries than people running in conventional running shoes."

Keep in mind this was not an actual study, rather a review of current studies already published.   You can be sure there is more to come on this. 

My take is this- barefoot running is probably optimal if everybody ran on a soft grassy surface.  The amount of protection required to run on roads is purely individual, and some of the minimalist shoes out there probably don't offer enough for the majority of runners, particularly those running high mileage. 

Lee Saxby- Barefoot Running Coach

Very enlightening interview with Lee Saxby, who gives some practical advice to improve your running.

Study Shows That Heel Strikers are Injured More Frequently Than Forefoot Strikers

But in general, those runners who landed on their heels were considerably more likely to get hurt, often multiple times during a year.  -Does Foot Form Explain Running Injuries?

Does this mean that those of us who habitually heel-strike, as I do, should change our form? “If you’re not getting hurt,” Dr. Lieberman says, “then absolutely not. If it’s not broke, don’t fix it.”

MY COMMENT:  The article clearly warns runners not to attempt transition to forefoot striking too quickly, and remember, you have to wear  light weight racing flats or minimalist shoes (I'm not sure it's even possible to learn how to forfoot strike in normal training flats).  I'd also make it a point to practice your new running form on a soft surface. 

In a related abstract Foot strike patterns and collision forces in habitually barefoot versus shod runners, barefoot runners were found to generate smaller collision forces than runners wearing shoes, even on hard surfaces. 

                Sketchers GoRun Minimalist Running Shoe

Secrets of Super Endurance Runners- The Tarahumara

I think it's the Corn Beer!

Huarache Running Sandals: Invisibleshoe.com

Check out this less expensive option for minimalist running.
InvisibleShoe.com

Barefoot Running Reduces Energy Cost by 4%!

Running barefoot is associated with a substantially lower prevalence of acute injuries of the ankle and chronic injuries of the lower leg in developing countries, but well-designed studies of the effects of barefoot and shod running on injury are lacking. Laboratory studies show that the energy cost of running is reduced by about 4% when the feet are not shod -sportsci.org

MY COMMENT: This doesn't necessarily mean you can decrease your race time by 4%. However, last month I struggled to run 18:26 on the roads. By comparison, last week my 17:47 barefoot run on artifical grass was easy. That's a 3.6% improvement.

Now, if only more races were run on smooth, forgiving surfaces.

Tues Aug 10 Workout

am: Just a short 10 min jog with Sumo and off to work early.

pm: Short on time, went to the Zoeckler track for another barefoot tempo run. Weather is warm but there is light rain. 800 warm up and took off- after several minutes of running and seeing the GPS ave pace in the 5:40s, I decided to see if I could hold it for a 5K. Two miles in 11:36 and 3.1 miles in 17:47! If this is real, it's a major breakthrough. 1 mile cool down.

Total for the day- 5 miles.

I have to watch it though- my heel is a bit sore the following morning.

(The WAVA age graded calculator says this time compares to a 25 year old running 15:06- but my birthday is less than 3 weeks away!)

Sunday Aug 8 Workout

am: lazy, no run but got on the bike rollers for 20 min.

pm: waited for it to cool off and biked about 8 miles, then hit the artificial turf at Zoeckler for some barefoot running- started off very slow for the first 800 (well over 4 min), but picked it up to finish 4 miles in 26:40- 6:40 per mile tempo run, and that was basically running goal post to goal post.

Believe it or not, that's not a boring workout! I struggled just a little that last mile but I think more from overheating than fatigue. I'm starting to believe that I can hold sub 7 for a long time, but nowhere near 26 miles.

Nature Video on Barefoot Running

Check out the Harvard evidence-based resource on Barefoot Running.



MY COMMENT: Conversion to a forefoot striker is not as easier as taking your shoes off, and is not for everybody. Note Vibrum, maker of the Five Finger Shoes, provided funding. Good move by the company!

Barefoot Running Gaining Popularity

Barefoot-runner Holtum has taken his footwear into his own hands. He makes running sandals out of utility floor mats from Home Depot, polypropylene rope and duct tape. Each pair, which resembles flip-flops with a heel binding, costs him about $2. -Jury still out on whether barefoot running trend is beneficial

Here is just a portion of a post on the topic by by Mark Plaatjes, former 2:08:59 marathoner, physical therapist, and co-founder of the Boulder Running Company. When a customer/patient walks into the store or clinic we ask them to take off their shoes and weight bear one foot at a time. If the longitudinal arch collapses and the navicular bone on the inside of the foot becomes prominent and moves medially toward the ground, no amount of strengthening is ever going to lift that navicular bone. The ligaments cannot support the bones in the normal alignment anymore. It would be irresponsible for me or any of the staff to recommend barefoot/minimalist shoes to these customers. We do have customers who have great mechanics and good foot structure and we certainly place them in the appropriate neutral/minimalist footwear. Our goal is to place the customer in the appropriate footwear and to correct any gait inefficiencies that they may have as well as not to fit them to a shoe that changes their gait.

MY COMMENT: Barefoot running sounds great, but it's not for everybody.

Running Shoes and Arthritis

These findings confirm that while the typical construction of modern-day running shoes provides good support and protection of the foot itself, one negative effect is the increased stress on each of the 3 lower extremity joints. These increases are likely caused in large part by an elevated heel and increased material under the medial arch, both characteristic of today's running shoes. -Running shoes may cause damage to knees, hips and ankles

MY COMMENT: I wouldn't throw away your shoes just yet. It will be interesting to see how the shoe companies respond, if at all.

Is Wearing Less Better?

"I believe that in the next five years, there will be a shift in shoe design to shoes like Vibram FiveFingers and that the current shoe designs are old-school," he says. "By running barefoot, I have strengthened the supporting muscles in my feet and ankles and my running has improved out of sight." -adventure racer Josh Stevenson -dallasnews.com

MY COMMENT: Go very easy at first! Check out more reviews at amazon.com-For example:

a.) 11 years of plantar fasciitis (on and off again)
b.) one article in Men's Health on the Tarahumara Indians
c.) one book called Born to Run
d.) 2 months of barefoot exercises to build up the foot muscles and calluses
e.) 1 pair of vibram KSOs
f.) 2 weeks of burning calf muscles
g.) no more foot pain

I think the shoe companies and podiatrists might have a lot to learn.

Seriously, I think these may have cured me. Time will tell, but the results have been far more impressive than anything else I've tried. It takes a while to get the stride ride, but it makes running more fun - particularly in the grass.

Here is a quote from a different reviewer who presents both sides:
On the flip side, What I don't like:
These shoes take longer than a normal shoe to put on. There is improvement with practice, but still, I don't think that you can just "throw them on," and bolt out of the locker room, or your front door. Particularly, because I recommend training in them with the toed socks which seem to prevent hot spots, and these socks really take about a minute to put on. The shoes, after some practice, can be done in about 30-40seconds.
Also, when running on rocks (on a trail for example), you do feel them. Finally, unlike the Nike 3.0's, you really don't have the option of a heel strike, and they are brutal when running on concrete.

They are not cheap but might be something to consider, at least for a few miles a week on soft surfaces. Order here.