Ever see that guy running around with no shoes? I’m sure he’s not making a statement of how attractive his feet are. But it’s pretty clear a question would be why he’s running around shoeless in the first place.
Barefoot running or natural running is the act of performing exercise without shoes. Other terms we’ve seen in the market include minimalist running or free running, usually promoted by brands such as the iconic Vibram Five Fingers, Nike, New Balance and Innovate.
Barefoot running claims to improve performance and reduce injury. The concept is based on our ancestors who never used any footwear in their activities. The benefits of barefoot running can seem to make logical sense. But how does this reduce injury rate?
Barefoot running increases intrinsic muscle activity in the foot, usually inhibited by shoes due to being constrictive or confine. This allows muscle to further develop and strengthen, therefore increasing in performance and reduction of injury.
Barefoot running may reduce impact forces. When running barefoot, the method of how we land changes when wearing a shoe. Rather than striking at the heel, a barefoot will land on their forefoot with quicker and shorter strides. Ultimately these changes reduce the impact onto our feet.
Proprioception, put simply, is the ability to know where part of your body is without looking at it. Barefoot running enhances proprioception, therefore preventing injuries by increasing the foot’s response to stabilising on uneven terrains.
Research papers and journals claim all these events happen, however whether they decrease the rate of injury has still not been proven.
Arguments against running shoes such as Asics or Brooks have been said to induce injury and accentuate abnormalities in our gait. But sometimes we need to put things into modern context and why barefoot running activities may not be appropriate.
Surfaces
In developed countries, most surfaces are made out of concrete, asphalt or gravel. Due to the higher density of these materials, the force against our feet is higher. The temperature of the surfaces may also pose a risk to exposed skin.
Hazards
Glass, rocks, or general waste may pose as a hazard to bare feet. Penetration pass the skin from one of the above probably won’t feel too good. However some may claim it is just a matter of where you place your foot.
Increased force impact
Changing from shoes to barefoot means less cushioning under our feet. Although our feet have a natural cushioning system, in some individuals it may not be adequate to absorb extra shock our body isn’t use to. This poses a risk for stress fractures and muscle pathology.
You’ll probably hear a few testimonials and research for or against barefoot running. However, it may not be for every individual. There are situations in where I would advise against barefoot activities:
Previous lower limb condition
There’s a reason why a health professional will prescribe you orthotics or advise you not to perform barefoot running. Your injury may return or be exacerbated if you stray away from your health professional’s treatment plan.
A loss of sensation in your feet
Those with loss of sensation to the feet mean their protection sensation has also decreased or may not be present at all. Loss of sensation of the feet is usually found with those diagnosed with diabetes and peripheral neuropathy. This increases the rate of injury, leading to ulcers or even amputation.
If you don’t fall into the categories above and have an interest to trial barefoot running or minimal shoes, I recommend the following:
- Try walking a few blocks barefoot. See how this feels.
- Run barefoot on grass. Grass is earth’s natural hair. It’s less likely you’ll have an injury on this surface than concrete.
- Go into a store and try out a minimal running shoe. Each company have their own concepts through the materials and style they use. Most come in different heel heights or heel to toe drop ratio.
- Take it slow. Don’t perform a marathon for the first time without shoes. Instead build up and allow your feet to rest.
- Listen to your feet! Some weirdness can be normal, however pain is a good sign something isn’t right.
If you’re still unsure seek professional advice from a podiatrist.