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Barefoot running is a topic of much debate. The trend of runners shedding their bulky running shoes for lighter weight shoes or even no shoes at all as been progressively getting bigger over the past several years. More and more runners are joining the movement, and the shoe companies are responding. Nike’s Free series of running shoes have different gradients of cushioning depending on the level of barefootedness that a runner desires; Vibram makes a shoe that looks more like a glove for the foot, with individual toes and a durable rubber sole, but virtually no support or cushioning.
Advocates of the barefoot running movement point to the natural biomechanics of the body as the reason to follow suit. With barefoot running, the tendency to strike with the heel first is erased. The foot hits the ground in the midfoot area first, allowing forces to be displaced more evenly and to allow for the natural shock absorbing mechanisms of the body to work. Barefoot runners claim that this causes less overuse injuries like tendonitis and arthritis, as well as a decrease in knee and hip pain.
The other side of the argument points out that there are many hazards to running barefoot, particularly in a city on pavement. Foreign objects like rocks, glass, and metal may find their way into the runner’s feet, causing injury and possibly infection. Furthermore, the opposition to barefoot running points out that there are very few “perfect” feet out there, and that most people will require some level of cushioning and support.
The truth most likely lies somewhere in between these two extremes. There are many runners out there that would benefit from strengthening of the muscles of the foot, which may be achieved from running barefoot. However, this population is limited – not everyone will reap the benefits. For many athletes, particularly the less serious and beginners out there, the risks of barefoot running outweigh the advantages.
There is a ton of information on barefoot running, whether it is coming from the Internet or from a published book or from “expert” opinions. If you are one of the many that is considering or currently participating in barefoot running, it is important to be skeptical about this information, and to ease into any new exercise program. Running long distances barefoot takes a long time to work up to, and it may be difficult to achieve for the average runner.
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