Barefoot running, a practice as old as humanity itself, has seen a resurgence in recent years. This ancient form of movement, celebrated in Christopher McDougall’s book ‘Born to Run’, is not a fleeting trend but a return to our roots. Our bodies, after all, were designed to run barefoot, not confined in shoes.
The Science Behind Barefoot Running
The science behind barefoot running reveals fascinating insights. It enhances knee flexion upon ground contact, increases stride frequency, and reduces collision force on the feet, heels, and ankles. This results in a shorter stride length, which significantly decreases the risk of injury.
Barefoot running is not a new fad or trend, but rather a return to our natural state. Our ancestors ran barefoot for thousands of years, and it’s only in recent history that we’ve started to wear shoes for running. But what does science say about this practice?
A study published in the journal “Nature” by Harvard professor Daniel Lieberman and colleagues showed that barefoot runners, who tend to land on their forefoot, generate less impact shock than runners in sports shoes, who land on their heel. This is because when you run barefoot, your body naturally adjusts your running form to lessen the impact forces on your feet and body. This can potentially reduce the risk of repetitive stress injuries that many long-distance runners face.
Furthermore, a study published in the “Journal of Experimental Biology” found that running barefoot can be up to 5.7% more energy-efficient than running in conventional running shoes. This is due to the fact that running shoes have extra weight and alter the natural biomechanics of running.
Another study published in the “Journal of Strength and Conditioning Research” showed that barefoot running can improve balance and proprioception, which is the body’s ability to sense movement and position. This is because when you run barefoot, your feet directly contact the ground, providing more tactile feedback and allowing for better control of your foot position.
However, it’s important to note that transitioning to barefoot running requires time and training. Your feet and body need to adapt to the new running form. It’s recommended to start slowly, gradually increasing the distance you run barefoot, and to pay close attention to your running form and any signals your body is giving you.
Benefits of Barefoot Running
Research indicates that the running form, not the footwear, is the key factor. Despite advancements in footwear technology, running injuries remain as prevalent today as they were decades ago. Barefoot running offers several advantages over shod running:
– Enhanced pre-activation of calf muscles
– Increased pushing and braking impulses
– Higher stride frequency
– Reduced contact time
– Diminished collision force
– Improved running economy
Moreover, barefoot running enhances balance and proprioception. Over time, it helps stretch and strengthen the calf muscles and the Achilles tendon, reducing the risk of injury, tendinitis, and calf strains. You’ll also develop a more natural gait.
Compared to shod running, barefoot running activates the small muscles in the hips, legs, and ankles more effectively. You’ll become faster and more agile while keeping injuries at bay.
Transitioning to Barefoot Running
If you’re not ready to go completely barefoot, minimalist shoes are a viable alternative. Choose a model with zero heel-to-toe drop, a wide toe box, and cushioning that’s fit for purpose considering your foot health. Be aware that building up the muscles weakened by wearing running shoes or compromising footwear during day (hello heels!) takes time. You may experience aches and fatigue initially, but as your body adjusts to going barefoot, you’ll grow stronger and cover longer distances.
The Rise of ‘Barefoot-Style’ Footwear
As the popularity of barefoot running has grown, so too has the market for ‘barefoot-style’ footwear. These shoes aim to mimic the natural movement of running barefoot while providing a minimal amount of protection against ground hazards. They are lightweight, with no arch support, a thin sole and or medium cushioning, allowing your foot to move as naturally as possible. Here are a few popular brands that have made a name for themselves in the barefoot community:
1. Vibram FiveFingers: Perhaps the most recognizable brand in the barefoot shoe market, Vibram FiveFingers are known for their unique design that includes individual toe slots. They offer a variety of models for different activities, including running.
2. Xero Shoes: Xero Shoes offers an excellent range of well designed minimalist footwear, from running shoes to classic sneakers, all developed with a “foot-first” approach.
3. VivoBarefoot: VivoBarefoot offers a wide range of shoes for running, hiking, and everyday wear. Their shoes are designed with a wide toe box and thin, puncture-resistant soles.
4. Altra Running: While not strictly a barefoot shoe brand, Altra’s shoes are designed with a zero-drop platform and foot-shaped toe box, aligning with many principles of barefoot running.
5. Joe Nimble: Joe Nimble is a German brand that offers a variety of functional footwear for ultra running, hiking, and casual wear. Their shoes are designed with a wide toe box for ‘toe-freedom’ and zero heel-to-toe drop.
6. Luna Sandals: Luna Sandals, inspired by the traditional huarache sandals worn by the Tarahumara people of Mexico, offer a unique take on minimalist footwear. They provide a barefoot-like experience while offering grip and protection for your soles on even the roughest terrain. Yes, you can run in them!
Remember, transitioning to barefoot or minimalist running should be done gradually to allow your body to adjust to the new running style. Always listen to your body and consult a foot health or barefoot specialist if you’re hesitant about making the switch.
