Whether the current media attention being given to barefoot running has peaked your curiosity or your own running has come to a halt from annoying running injuries (think IT band syndrome, plantar fasciitis or low back pain), learning more about the theory behind barefoot running can help you become a better runner.

In this article I touch upon:

• how the barefoot running phenomenon started
• differences in biomechanics between running barefoot and running in traditional running shoes
• current barefoot running research
• how to prepare your body to start running barefoot and prevent injuries once you have started barefoot running
• how to improve your running technique to assist the transition to barefoot running
• barefoot alternative running shoes that protect your feet without altering natural, barefoot biomechanics

Barefoot Running Background

The foot is an amazing yet complex structure made up of 26 bones and numerous ligaments and tendons.  We survived for thousands of years without shoes. How did humans get by without £100 trainers and expensive orthotics that we typically rely on today? When you were a child, spending hours playing barefoot was the norm. Remember those days?  Minimalist shoes for walking and running have been taking off in the last few years. Companies such as Nike, Ecco, Vibram and New Balance have all gotten into the act, not wanting to miss out on this movement towards natural movement.

Nike performed extensive research back in 2005 when they had dreams of simulating the biomechanics of barefoot running.  Of course, telling everyone to run barefoot would have put them out of business. In their research they examined the biomechanics of ten different men and women while running barefoot on grass. The results showed an increased range of motion abut the foot and the ankle; the entire foot was engaged in a natural manner.

Be sure to read the book ‘Born to Run‘, by Christopher McDougall, which provides some further great insight into how the barefoot running phenomenon got to where it is today. I also recommend listening to Christopher’s presentation entitled ‘An Evening With Christopher McDougall‘ where he discusses the barefoot phenomenon that has been created, largely from his book.

Image source: Daily Mail

Running barefoot versus shoes

Running barefoot is different. You will quickly notice that running barefoot changes the way your feet plant on the ground.  With cushioned running shoes, you tend to land more on your heels while when barefoot, you tend to land more on the front of the foot.

Other differences researchers have notice when running barefoot include a shorter contact time with the ground and lower impact forces with the ground. It is no surprise that some of the fastest runners you see have a style that simulates running barefoot.

Image from The Globe and Mail. Click to enlarge.

When running or walking barefoot, the deep intrinsic muscle within the feet are utilized and become stronger and more flexible. Wearing shoes that contain inflexible, cushioned soles inhibits our ability to engage these muscles.  Tight calf muscles and shortened Achilles tendons may also result from shoes that have an elevated heel. This can result in muscular imbalances and throw your posture off to a point where it can lead to lower back problems.

Barefoot Running Related Research

In a study performed by Michael Warburton of the University of Queensland in Australia, he reported that running in shoes appeared to increase the chance of ankle sprains and the development of plantar fasciitis. Energy expenditures were also stated to be less when running barefoot. While this would not be that noticeable to a recreational runner, it could make a profound difference to a professional.

In another study published by the British Journal of Sports Medicine  in 2008, Dr. Craig Richards could not find any evidence-based studies to illustrate that running shoes make runners less injury prone. None. Dr. Richards even contacted many of the major running shoe companies to see their peer-reviewed data, which supported company claims that their running shoes increased performance and decreased the risk of injury. He did not receive even one response.

Harvard professor, Daniel Lieberman, on barefoot running

Barefoot Running Injury Prevention Program

Before ditching your running shoes and making the transition to barefoot running, be sure to check out this barefoot running injury prevention program, which was published by the Running Injury Clinic in Calgary, Alberta. Significant influence is placed on strengthening the muscles around the ankle joint.

Learning the Skill of Barefoot Running (by Terra Plana)

Learning the Skill of Barefoot Running from Terra Plana.

In summary

So, does this mean that wearing shoes is a bad thing? Not necessarily. Our bodies are savvy enough to adapt to changes. Wearing shoes allows us to have a heel strike, which is not necessarily a bad thing. Biomechanical research however, does show that heel striking can slow a runner down and be more stressful on your joints. Also, shoes are essential to protect our feet from glass, stones and harsh weather conditions.

While developing shoes that so radically go against their main purpose, I am sure the whole concept has and will continue to meet some resistance. Companies cannot sell ‘barefoot’, so developing shoes that best simulate running barefoot is the next best thing!

Here are some barefoot alternatives for you to check out:

Vibram Five Fingers

Yes, they may look ridiculous, but the Vibram Five Fingers are amazingly popular and have received lots press attention as a barefoot alternative. They can be worn for exercise, play or just hanging out. As you can see, even the toes can move freely. It is advised that you gradually increase the amount of time in them as the muscles in your feet will need some time to adapt to their increased demands. They are available for purchase in the UK at Purefootwear.

Nike Free

The Nike Free looks like a traditional running shoe, but its sole allows a higher range of motion at the ankle and the ball of the foot. I have a pair of Nike Frees and love them. They are extremely comfortable and feel like a second layer of skin when on, but with a sole to protect my feet from glass, rocks and other possibly harmful objects in the street or park. My favorite barefoot alternative.

Newton Running Shoes

Newton shoes are designed to mimic the advantages of barefoot running; you run faster when you are striking on your forefoot and not landing on your heels the company states. The link to their company website provides a nice visual of the biomechanical differences between forefoot and heel striking while running.

Terra Plana – Vivo Barefoot – Evo

This is Vivo Barefoot’s first barefoot alternative running shoe. Minimalistic, stylish and accompanied with ample protection from the urban elements. There are four different colours to choose from. Terra Plana also make great casual shoes that provide the benefits of going barefoot.

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