Barefoot Running: Good or Bad Barefoot running, or natural running, is simply the act of running with little or no shoes. What do I mean by little shoes? Lightweight and flexible shoes that don’t offer much support at all. In fact, many sports shoe companies have made this “new” technology a trending buy in the running world. Why is this movement so popular?
One of the first novels about barefoot running, Born to Run by Christopher McDougall, opened new doors and opportunities not just for runners, but for people every shape and size. His argument is this: humans are made to run. The human body has characteristics specifically aimed towards long-distance running—our springy ligaments, muscular system, and even the ability to sweat (Amanda Onion). But two million years ago, do you think humans had running shoes that provided arch support or cushioned them from impact? More importantly, did they appear to need any of that?
Modern-day shoe companies are incessantly drilling the importance and vitality of running shoes into our brains. They say that we need to wear cushion and support so that our running form will improve, so our body doesn’t take a toll from the impact and stress of running. An ex-marathoner and running specialty storeowner begs to differ. “Over the years, running shoes have become more and more cushioned with more and more high-tech gadgetry attached. Rather than improving our runs, these developments seem to have worsened them. The latest gotta-have running shoe in the stores is causing the average runner to land in a continuous unnatural position, causing more harm over the long haul than good” (Bill Rodgers). This is closely-knit to the way McDougall views the running shoe industry—as a bunch of bologna. He claims that the industry is based not on facts, but fear.
Every runner fears that if they don’t go out and purchase a $100 shoe and replace it in three months, they will ruin their knees. McDougall finds the idea that the foot needs a corrective device to help it function “properly” ludicrous. In fact, running shoes that have a lot of support or cushion incline a runner to have a heel-to-toe strike, which is, according to studies, terrible for your body. If you land on your heel first, the shock of the impact when your foot hits the ground is going straight up your leg and to your knee. Also, it takes a longer amount of time for the foot to come forward and spring into its next step, and it loses kinetic energy. A mid-foot landing is both healthier and more efficient. Whenever you land on the balls of your feet, this allows all 26 bones, 33 joints, and hundreds of muscles to take the impact, and your toes spread out and grip the surface naturally (Trisha Reeves). McDougall argues that running shoes limit this said “spreading of toes” because your foot is tightly caged in the toe box. The only way to free your feet is to go barefoot. According to McDougall, the Tarahumara, and ancient tribe in Mexico that still exists today, has some of the best long-distance runners in the world. “All they wear is the thinnest of home-made sandals, with zero cushioning, no motion-control, and certainly no orthotics.” Their sheer lack of technology has allowed them to run naturally like humans did over a million years ago.
Although barefoot running is beneficial to your running form and helps prevent unnecessary injury, is it for everyone? The one thing McDougall does a poor job on is explaining how to transition. The transition period is vital; no person can go from a running on a cushioned shoe to having no support at all without getting injured. It takes time and practice, after all, this is a building of technique and skill—not something you can acquire overnight. Dr. Silvis, who is studying injury rates among barefooters, says he is seeing an alarming number of foot stress fractures, calf tears, and Achilles strains in runners transitioning to barefoot or minimalist running (Behar). McDougall claims that the beauty of barefoot running is that it forces your foot to land correctly—on your mid-foot. When running without shoes, your body naturally adjusts itself to the surface you are running on. If you are a heel striker, your brain will recognize the uncomfortable banging of your heel against the ground, and it will instinctually correct it. But is it this simple? The answer is no. Speaking from experience, fixing the heel-foot strike is like tearing down a brick wall one brick at time. It takes time, effort and concentration. You are breaking yourself free of an old habit, and after all, old habits die hard. Running barefoot in order to fix a heel-to-toe strike is most definitely a bad idea. Since the way you run completely changes when you are barefoot, the body undergoes a lot of stress due to the sudden change. You use different muscles, tendons, ligaments, etc. and if you are not extremely cautious, injury is sure to arise.
If you are serious about making the transition to barefoot running, work on your form in running shoes, and slowly incorporate barefoot runs into your week. Or purchase a pair of minimalist shoes, such as Nike Frees or Vibram Five Fingers. Remember: the key is patience and practice!