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Oct 2010  |  By Christy Coughlin  |  Comments

Barefoot Running Craze

Have you seen those runners going barefoot or wearing the new “minimalist” shoes and wondered what was going on?

The barefoot trend is causing runners to question their thick-soled stability shoes and sending manufacturers scrambling to go “minimal.” The best seller "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen" by Christopher McDougall, introduced us to the phenomenal Tarahumara runners and presents several provocative concepts about running barefoot. Before you ditch your shoes, or dismiss this trend, consider the research and how it might impact your running.

Humans are perfectly evolved to run. World-class Kenyan runners spend their formative years running to school barefoot. Until the introduction of advanced footwear in the 70s, American runners just had low-tech sneakers. Following the progression of the running shoe over the last 40 years, the shoe evolves from flimsy to substantial. Runners, thinking that more is better, want heavy, controlling shoes that correct for every biomechanical issue. Talk to any long distance runner and be prepared to hear about their Achilles, ITB and plantar fasciitis injuries.

Barefoot research suggests that running shoes prevent muscles from developing properly, thus creating imbalances that lead to injury. Barefoot advocates point out that over 75% of shod runners land on their heel, with an extended leg. Barefoot runners, in contrast, land on the ball or middle of the foot in a more vertical position, which results in less force per foot strike. Check out the science in this Harvard study from the Skeletal Biology Lab by Daniel Lieberman.

Lee Saxby, the barefoot running coach for the shoe company Terra Plana, stresses three key issues when running barefoot:

• posture
• rhythm
• relaxation

At a recent workshop, I first ran on the treadmill with my normal running shoes. Saxby analyzed my heel striking ways. Off went the shoes! Next we did a few posture correcting exercises, some treadmill hops, and then I ran barefoot. I had to concentrate, but soon I began to understand and feel the difference in landing mid-foot, striking much closer to vertical. I felt springy and fast. Very intriguing!

Saxby cautions against going barefoot or minimal all at once. He suggests incorporating barefoot running over a 6-week period to develop the correct muscles. He also suggests exercises to strengthen posture and address abdominal and gluteal weaknesses.

I enjoyed the sensation of running barefoot and the science is compelling enough for me to add barefoot running to my workouts. For those of you struggling with injuries, check out the research, talk to barefoot friends, and consider a pair of “minimalist” shoes. Terra Plana offers an informative DVD featuring Lee Saxby with the purchase of a pair of Vivobarefoot.