Archive | 12:42 pm

To barefoot run or not?

11 Jan

I’m just about to start reading a book entitled “Born to Run” by Christopher McDougall which is basically about McDougall challenging himself to run  a fifty mile race through Mexico’s Copper Canyons with a tribe who run virtually barefoot and it got me thinking – There has been a lot of talk recently about barefoot running and the advantages of it over running in trainers and I thought I’d do a bit of investigating.

The Barefoot debate is quite a common one and I remember a few months ago mentioning barefoot running to my podiatrist and he said it is something that many podiatrists love to debate on. He never really said whether he was for it or against it, but I do know the numbers for it are increasing. Famous barefoot runners include Zola Budd, former world record holder for the 5000m and Brice Tulloh, a former European 5k record holder.

There are a fair number of people out there that consider themselves barefoot runners and there is a Barefoot running society and Runners World has forums dedicated to discussing barefoot running.

So what’s all the hype? Is it really better to run barefoot?

Advantages to barefoot:

The pro barefooters say that there is a huge advantage to running barefoot.

Web MD reported on 27 January 2010 in an article by Bill Hendrick in relation to a new study that barefoot running causes less collision force to the feet than running shoes. Researchers found that  runners who run without shoes normally land on the balls of their feet, or sometimes flat footed, compared to runners in shoes who tend to land on their heels first which is far worse for the feet.

Looking across a number of articles, many say that running in trainers actually increases injuries such as knee and overall joint problems and that trainers actually hinder rather than help.

Elizabeth Quinn wrote for the website looking at the pros and cons of going shoesless that whilst studies have found that running efficiency increases by 4% while running barefoot, there is still a lack of well designed studies  comparing the incidence of injuries in runners wearing shoes with those running barefoot. But even though there is a questioning tone in her statement it does still say that running efficiency increases running barefoot.

Barefoot running also apparently builds up the muscles in the feet whereas running shoes according to studies weaken the tendons, ligaments and natural arches. The pro barefoot runners also say that barefoot running is a change of running style for the better and also that it helps runners to have a better sense of balance.


Disadvantages to barefoot running

It is highly unlikely that you could just wake up one morning and say ‘right today is my long run and I am going to go barefoot’. There would be a number of teething problems. Our feet are sensitive and it would take quite some time for the foot to suddenly adapt to running without the protection of shoes.

I know around where I live in Queensland that there is occasionally glass on the pavement and the surface is hard and would be quite harsh on my poor bare feet.

Our feet of course will need to run differently when making the transition from shoes to barefeet which may actually cause injuries such as achilles tendonitis at first whilst the feet adapt according to a number of articles. There are an increasing number of ‘in between’ possibilities such as Vibram fivefingers – a kind of in the middle between running in trainers and running in trainers these are very thin shoe with protection but give the sensation of running barefoot – so that’s another option.

Personally I think I will always be a shoe runner but I think if I was to consider barefoot running I might try the Vibram fivefingers first – I have heard good things about them. But hey for those of you more adventurous than me, try it – you never know you might find you like it!