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Health
Slideshow
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Health
News Feature
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Health
Slideshow
Avid runners don’t think too much about the cost of running shoes -- if you want to avoid injury, the thinking goes, it’s best to invest in a good pair of sneakers.
But a recent trend of running barefoot is casting doubt on the idea that you need expensive footwear -- or any -- to keep your feet (and the rest of your lower body) free from running injuries.
Even though barefoot running isn’t a new concept -- Ethiopian marathoner Abebe Bikila ran his way to an Olympic gold medal in 1960 sans shoes -- it is not a well-studied field for exercise physiologists. In an effort to catch up with this craze, scientists have been putting in overtime in the lab to determine what is less injury-inducing, running barefoot or in high-tech shoes.
Stuart Warden, associate physical therapy professor and director of research at Indiana University-Purdue University in Indianapolis the answer may be both. For some, running without shoes could increase the risk of injury while it may diminish the risk in others.
Why? Because running shoes provide so much cushioning and support, they make our feet weaker. So if you grew up wearing these kinds of sneakers, your feet aren’t likely to take too kindly to the extra strain barefoot running puts on them. You use different muscles when you run without shoes.
Athletic shoes also change our gait significantly, according to a 2010 paper in the journal Nature by Daniel Lieberman, professor of human evolutionary biology at Harvard University, who will be presenting with Warden. Whereas a shoe-free runner will land more gingerly on the middle or front of his or her feet, shod runners tend to land much more forcefully on their heels. Coming down on your heels with bare feet or minimal footwear will cause you a lot of pain.
For these reasons, say Lieberman, barefoot running must be eased into very gradually. "If you've been a heel-striker all your life, you have to transition slowly to build strength in your calf and foot muscles," explains Lieberman in a written statement. This kind of transition, says Warden, could decrease the risk of running injuries over the long term. Doing too much too soon, on the other hand, can cause injury to the muscles and tendons.
In fact, Lieberman even goes so far in his support of barefoot running to say that, once you’ve adjusted to the form, most people can “run barefoot on the world's hardest surfaces without the slightest discomfort and pain. All you need is a few calluses to avoid roughing up the skin of the foot.” And, he believes it may be less injurious than the way some people run in shoes. However, more research is needed to tell for sure.
According to Warden, if you’re happy running in shoes, and don’t suffer from repeat injuries, there’s really no reason to switch. But if you can’t seem to overcome running-related injuries, barefoot running may be just what you need to keep logging those miles. Just be sure to consult with your doctor first.
To begin a barefoot running routine, Warden offers this advice:
Begin by simply walking barefoot to increase your foot strength. Once you can walk barefoot for 30 minutes a day for at least a week without discomfort, add jogging into your walk. On the first day of jogging, run for one minute out of the 30-minute walk. If no problems or pain occur, jog for two minutes the next day, and so on until you can run comfortably for 30 minutes straight. It will take about a month to achieve. A firm, clean surface, such as a running track, is a good place to start. "The single-most important tip when running barefoot is to think about taking short, quick steps, as opposed to long strides," says Warden. Long strides can prevent safe and proper form, which can result in soreness and injury.
Curious what real women think about running sans shoes? Find out what members of The Running Woman board are saying about barefoot running.
