The running shoe industry revenues total $2.3 billion annually. Barefoot running "shoes" sales topped $10 million this year. This new type of running shoe is probably sold in a store near you. What is the latest scientific thinking regarding the claims for and against running barefoot or with minimalist running shoes? The theory that supports barefoot running is expressed by Daniel Lieberman, a professor of human evolutionary biology at Harvard University, “People have been running for at least 2 million years and walking around for millions [of years] before that, and nobody ever wore shoes until fairly recently," In addition he says, "I do take an evolutionary approach to running, and I do believe one can run safely and healthfully barefoot." He has even begun to run barefoot himself. According to Christopher McDougall author of “Born to Run”, the problem with the modern running shoe is that the raised rear section of the shoe, which offers so much comfort, fundamentally alters your stride, encouraging you to land on your heel. But the heel that nature gave you was never intended to handle the impact forces of running. Each running stride brings forces equal to as much as three times your body weight down on your foot, which was designed to absorb that impact on the mid-sole and forefoot. Because they offer so much protection, and because many models control the way your foot lands, the shoes have made the muscles, ligaments and tendons in your foot and lower leg weaker, the argument goes. Over time, this can lead to injuries. The shoes also bunch toes that were meant to splay outward for balance. Many runners and some scientists, like Irene Davis, a professor in the department of physical therapy at the University of Delaware, agree.
According to a 2009 review article for the British Journal of Sports Medicine researchers could find no studies over the past 30 years that demonstrated that running shoes made people less prone to injury.
Barefoot running coach Ted McDonald believes that the easiest way to start barefoot running is to gradually incorporate it into your running workouts so that your ankles, etc. have time to get stronger. “Be light, be quick and be upright: Land gently and then instantly lift that foot back so you feel like you are in the air more than you are on the ground. At the same time keep your back straight and your feet right under your hips" he advises.
The case against barefoot running is summed up by Howard Ostermann, president of the District of Columbia Podiatric Medical Association who believes efforts to strengthen feet and ankles by gradually withdrawing the support that running shoes offer make sense. But (my emphasis) in the real world, he believes, "we lack the intrinsic musculature to run barefoot, or run in these minimalist shoes, without risking injury."
In addition, without running shoes, people would be susceptible to injuries from glass, rocks and other objects. And many exercise regimens would be ended, he says. The APMA Position Statement on Barefoot Running is: Barefoot running has become an increasing trend, and a possible alternative or training adjunct to running with shoes. While anecdotal evidence and testimonials proliferate on the Internet and in the media about the possible health benefits of barefoot running, research has not yet adequately shed light on the immediate and long term effects of this practice. Barefoot running has been touted as improving strength and balance, while promoting a more natural running style. However, risks of barefoot running include a lack of protection--which may lead to injuries such as puncture wounds--and increased stress on the lower extremities. Currently, inconclusive scientific research has been conducted regarding the benefits and/or risks of barefoot running. The American Podiatric Medical Association, along with the American Academy of Podiatric Sports Medicine, encourages the public to consult a podiatrist with a strong background in sports medicine to make an informed decision on all aspects of their running and training programs.
So what do I think? The potential for injury when running barefoot is real. The human body comes in a great variety of shapes and sizes. Not every body type is designed for running long distances, let alone running barefoot for long distances. Our ancestors did not live as long as we do and we do not really know whether they had painful feet or not! So my cautious approach says to wait until more evidence is gathered that indicates who candidates to regularly run barefoot are and who should stick to supportive, cushioned running shoes.
There is a way to try a minimalist running shoe without taking too big a risk. For those who want to take a cautious approach to their foot health but still want to try running in minimalist running shoes, Pedag USA recommends using our semi-rigid sports orthotics such as: Vitality, Pro-Active XCO and Master. These insoles are very thin with little added cushioning so they will fit into minimalist running shoes (after all it is the
cushioning in normal running shoes that is believed to alter the runners stride and cause injuries). These insoles all have a heel cushion, metatarsal pad and semi-rigid longitudinal arch support. Why not support your arches even if you decide to run without the bulk and restrictions of a stiff cushioned running shoe?Sources and Links:
http://www.apma.org/
http://www.washingtonpost.com/wp-dyn/content/article/2009/10/12/AR2009101201591.html
http://www.aapsm.org/
http://www.parade.com/health/2010/01/03-barefoot-running.html
"The theory against barefoot running is summed up by Howard Ostermann, president of the District of Columbia Podiatric Medical Association who believes efforts to strengthen feet and ankles by gradually withdrawing the support that running shoes offer make sense. But (my emphasis) in the real world, he believes, "we lack the intrinsic musculature to run barefoot, or run in these minimalist shoes, without risking injury."
ReplyDeleteIt seems this comment reflects what is the emerging consensus. Modern shoes (and supportinve inserts) leads to the lack of intrinsic musculature needed to run barefoot or in minimalist shoes. As such, wouldn't it make sense to work on strengthening our weaknesses versus supporting them (which leads to further weakness)? Support leads to weakness. Weakness leads to injury. If a person has a cast on their arm that inhibits movement, the arm becomes weak. The same principle applies to any anatomical structure. Should everyone ditch their shoes and immediately begin barefoot distance running? No, that would be the equivalent to a first-time weightlifter bench pressing 500 pounds. However, it does make sense to start slowly and cautiously build the intrinsic musculature that is problematic.
I tried orthotics for many years, and kept getting plantar fasciitis--a total of five times, from my early 20's until my early 40's. I was told that my feet were just not "right" for running, that I would always need orthotics, and then I tried barefoot running 5 years ago.
ReplyDeleteMy feet are now strong and healthy, and I haven't had any PF problems at all. Sure, this is anecdotal, but it also makes sense from an evolutionary perspective, and a biomechanical engineering perspective too. I haven't suffered from "puncture wounds" during this entire time of BF running, which has included running on streets, sidewalks, bike paths, trails, and through woods were there were no trails at all.
You want research that supports barefoot running? Why not research that supports shod running? The running shoe companies should have reams of research, right? Turns out they have none at all.