Barefoot Running

We can help runners analyze both walking and running gait patterns by focusing on the proper footwear, orthotics and the various types of running shoes available. Supportive footwear, can cause weakness and fragile feet and ankles. This is why the transition to change your footwear.

The number of elite long-distance runners who have originated in Kenya is disproportionate when considering their population. Interestingly, many of these elite runners shun footwear, which has caused a lot of speculation about the impact of shoes on running form. Modern athletic footwear is of quite recent origin. The sneaker, with its padding and elevated heel has really only been around since the 1970s. The sneaker was designed in hopes of reducing running injuries. Unfortunately, the hoped-for reduction in running injuries has not materialized. In fact, running injuries are possibly even more common to injury. Meanwhile, some studies demonstrate that barefoot/minimalistically shod runners have a lower rate of injury than those choosing the fancy padded shoes.

Researchers and athletes speculate about why. Is it the design of the shoes, is it the fact that the shoes strongly encourage the use of heel-striking, is it the lack of proprioception caused by the shoes? Perhaps it is just faulty running technique causing the injuries. Barefoot runners and shod runners seem to use very different running techniques.

Most studies of barefoot running find that barefoot runners tend to the hard impact of the shod runner.

It is clear that just ripping off the shoes and going out for the usual run isn’t a good idea. People who are used to change habitual ways of moving.

One of the more recent studies by Dr. Dan Liberman from Harvard University concluded that barefoot running may reduce the chance of injury. Barefoot running allows for more proprioception, in other words allows the foot to try minimalist or bare foot running.

There maybe other benefits to barefoot running.

1. Make sure your foot and body can handle barefoot running by seeing a running or sports medicine specialist. Although studies and his to barefoot running,” but others “may do horribly.” Not all human feet come in the same package. There is significant variability in human feet structure, some of which make barefoot running impossible.
2. Transition to work on technique then adding a minimalist shoe is desired. Again just remember with both barefoot running and minimalist you will not be logging your current miles.
3. It is recommended to adjust.
4. Start with short distances such as 200m or less then walk for the same amount. This will help you build up the proper muscles in order to prevent injury. Do not increase mileage by more than 10% per week.
5. Of course with barefoot running comes blisters. Be sure to avoid infections.
6. Last but not least always check with a doctor or physical therapist before starting any new exercise routine.

Some of the possible benefits of running barefoot are that it could allow for the development of a more natural gait and strengthen muscles, tendons, and ligaments associated with a natural gait. Without the thick soles from a sneaker it may help stretch and strengthen the calf and achillies tendon.

Barefoot runners typically run forefoot or mid foot landing which is shown to a minimalist running style.

Barefoot running seems to be done before it is decided whether running with or without shoes is best for over all health.