Beware: Barefoot Sightings

There have been an increasing number of barefoot sightings all over the country, males and females. Have you spotted one? I’ve seen them myself. They blend into their surroundings well, headband, iPod (even blasting Miley Cyrus’s party in the USA) , sunglasses, Nike shorts and Nike shirt. Yet, once you see their feet you know it’s one of them. They are either going barefoot or sporting the Vibram FiveFingers (I still don’t get that one) or another minimalist shoe like an aqua sock (hope it makes a comeback). Anyway, the debate continues: barefoot running or shod running? (Shod running is a fancy medical term meaning to run with shoes.)

First, I think it’s a good idea to see if there is research out there on this topic. There is. One study shows that compared to running barefoot, shod running actually increases stress on the knee joints up to 38%. However, it is unclear as to whether this leads an increased rate of injury. Moreover, another article in the British Journal of Sports Medicine concluded that there is no evidence to support wearing “distance running shoes featuring elevated cushioned heels and pronation control systems tailored to the individual’s foot type.” The article also points out that there are no peer-reviewed scientific journals showing that shod running neither reduces injury rates nor improve performance. (I’m sure Nike loves hearing that) It all seems one sided but the American Pediatric Medical Association’s position statement on barefoot running notes “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.” Essentially there are no studies that clearly indicate barefoot running in any better than shod running.

That’s great but what should I do ? Well, first you should understand that barefoot running changes your bio mechanics. Barefoot running results in shorter strides, shorter stance phase and initial contact with the ground in a plantar flexed position (forefoot strike). Shod runners tend to have heel strike due to the comfort of the shoe. With that being said you should slowly integrate barefoot running into your routine if you are comfortable with it, just like any exercise. I wouldn’t suggest running a 5K this weekend having never run barefoot. Another option is to run barefoot some days and shoes the other. Try different surfaces and different speeds. It may take up to 9 months to get comfortable with barefoot running. If you are serious about running and want to improve your efficiency you should also look at your biomechanics above the foot. Look into Chi Running. There are a couple great books about it as well as a website. We should also keep in mind that running isn’t for everyone. Don’t push it and hurt yourself. Finally, you should always consult with your medical provider for advice on a condition or before starting a new exercise program.

Click on the picture at the top of this article for a nice summary of this information.

Tony Rhodes DC