(Near) Barefoot Running, part 1: Tips, Tricks, and MythbustingSep 03 '09 (Updated Sep 29 '10) Write an essay on this topic.
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The Bottom Line Barefoot and near-barefoot running enthusiasts ardently espouse the wonders of this kind of running. However, as an enthusiast myself, I encourage you to take a measured look at it.
It has been two months since I started running again. For the first week, I ran a couple of times truly barefooted; for the next three weeks, I ran with running shoes; and then, for the last four weeks, I've been running wearing Vibram FiveFingers Sprints. During this time, I have read various blogs, articles, and product reviews related to barefoot and near-barefoot running. Alas, I have come to my own conclusions regarding barefoot and near-barefoot running that I would like to share. Before I continue, I must note that barefoot running and near-barefoot running are largely the same: both feature forefoot landings, bent knees to absorb impact, little or no cushioning of the footfall, little or no ankle or arch support, and (except for Terra Plana shoes or the like) separated toes. However, barefoot running (i.e. running with no footcoverings) and near-barefoot running (i.e. running with a minimalist footcovering, like Vibram FiveFingers or Terra Plana shoes) differ in a couple of significant ways. The most crucial difference between the two sub-classes of running is that barefoot running exposes the runner to road hazards, thus inevitably affecting the footfalls and gait of the running; conversely, near-barefoot running provides a thin barrier of protection from glass, seeds, rocks, and so on. The other crucial difference between barefoot and near-barefoot running is impact; because of the thin barrier of protection, near-barefoot running does benefit from a small amount of impact absorption, whereas barefoot running does not benefit from any kind of outside impact absorption. Despite these two differences, I write this article with the idea that barefoot running and near-barefooting involves essentially the same approach and techniques. Based on my own first-hand experience vis-a-vis secondary research, I shall present my own tips and tricks to running (near) barefoot, as well as bust some myths I've read and heard about it. (Note: I am neither a physical therapist nor a certified trainer -- I am merely an enthusiast who is starting out with near-barefoot running. For more information, I recommend you conduct your own research or consult with a orthopedist before starting.) Tips * One of the first things I found about near-barefoot running is that you cannot land heel-first. To do so is absolutely jarring to your heels, knees, and back. Imagine the force of your body weight coming down with force on your heel; the shock goes from your heel to your knee, and directly to your back. So, to survive, you and your body have to adapt to landing on the balls of your feet. By doing so, energy is partially dissipated with the flexion of the foot as the heel comes down AFTER the ball of the foot. Note that heel impact is only secondary to primary impact felt at the ball of the foot. * According to barefootrunning.org, you should run with your head and your torso directly above your legs and feet. That means that leaning forward is not beneficial to comfortable near-barefoot running. Then, look straight ahead, scanning the ground only to avoid obstacles (especially for barefooters). * Bend your knees slightly when landing. This absorbs more of the impact. Straight-legged landings often coincide with heel-striking; heel-striking and straight-legged landings are counterproductive in near-barefoot running. Thus, bend your knees before each landing. * Stretch your calves and Achilles tendons thoroughly, especially for the first few months. Running on the balls of your feet works out the calves. If the calves are not adequately stretched, be prepared for some cramping. * Start out slow and with short distances! I learn this the hard way. Initially, start with one-mile runs or shorter and at a slow pace. Walking and running may actually be a good way to go. Then, gradually increase the distance and pace. Currently, I can run three miles before my feet tell me to stop (more on this later). * Keep a short stride. Long strides encourage heel striking and can tire you out if you are just starting near-barefoot running. Short, quick strides are suitable, especially in the beginning. * Obey your body. If your feet or legs are sore, slow down and stretch. If this doesn't work, stop and catch your breath. Walk for a bit, and then try to run again. If the soreness persists, walk (don't run!) back to your starting point. You can always run another day; but if you push yourself too hard, you may strain muscles, which will prevent you from running again for a week or more. Tricks * Do not focus too much on landing on the balls of your feet. You may overwork your calves if you deliberately land on the balls of your feet. I've found that if I relax and let my feet fall where they may, I can land on the balls of my feet and get more mileage out of my calves. Basically, try to land on your forefoot, but don't try too hard! * Relax your shoulders and arms, but minimize arm swing. * Avoid shifting from side to side. This expends much energy. * Execute quick take-offs and landings. * Relaxation cannot be overemphasized. Relax everything. * Monitor your body closely. If you feel discomfort, tweak your stride or footfalls. Experiment and find the form that achieves the feeling of hard work without unnecessary discomfort. Mythbusting Myth: Barefoot running is the latest fad in running. Reality: There are two answers to this. First, barefoot or near-barefoot running was what humankind did for a long time. Whether it be bare feet, sandals, or moccasins, minimalist running is nothing new. Even as late as 1960, a barefooted Ethiopian named Abebe Bikila won an Olympic gold medal for winning the marathon. Many of us remember Zola Budd, as well, who is more infamous for tangling with Mary Decker-Slaney than famous for the various medals she won as a barefooted distance runner. Secondly, when comparing the segment of the running population that runs barefoot to those who run with shoes, the numbers overwhelmingly favor shoe running. Sure, the tiny minority is growing, but I do not expect near-barefoot or barefoot running to set the world alight overnight. If anything, near-barefoot running is becoming more accepted, albeit begrudgingly. Myth: (Near) barefoot running is for weirdos. Reality: Perhaps, but not necessarily. Check out barefootrunning.org and you'll get glimpses of the various practitioners of this arcane art. Some have much facial hair, if that's any indication of anything. But, if you check out sites like barefootted.com, you'll find that ordinary-looking (though very fit) people also engage in (near) barefoot running. There is also a book that I have yet to read that may speak to your reservations about barefoot running: Born to Run by Christopher MacDougall. If you have read it, feel free to comment to this article. Myth: Barefoot running hurts your feet. Reality: Barring the occasional bone bruise or puncture, barefoot running does not directly hurt the feet, though you will have to get used to it. Start out slow and run on softer surfaces to start, like grass or sand. Believe it or not, running on black asphalt is softer than concrete sidewalks, though asphalt gets hotter. Even with foot protection, you feel the heat. Myth: Barefoot running leads to calluses. Reality: This may be the case, but only if you're scraping your feet. Most of the time, if your footfalls are direct, you will not get calluses. If anything, your feet (and this is based on one of my friend's comments) will feel more like slightly-toughened leather. Don't worry -- I'm not talking about saddle leather! Myth: (Near) barefoot running reduces running injuries, like plantar fasciitis, sprained ankles, and shin splints. Reality: Though anecdotal accounts would convince you of this, the primary scientific research to substantiate these claims is sparse and/or spurious. There are reputable articles about barefoot running that are enlightening; one example is a highly technical abstract found online (www.asbweb.org/conferences/2008/abstracts/82.pdf). Of course, any Google search yields results ranging from personal anecdotes to quasi-expert advice. In any case, there is little iron-clad proof to show that barefoot running eradicates or even greatly alleviates the maladies associated with modern shoe running. As of now, experienced benefits are variable and wide-ranging. Myth: Barefoot running makes your feet, knees, and back feel better compared to shoe running. Reality: A lot of near-barefoot and barefoot enthusiasts love to tout the gait-correcting and healing properties of running with little or no protection. Indeed, if one were to run with minimal or no footwear, one finds that after enduring an initial acclimation process your feet, legs, and back feel stronger and less achy. However, barefoot running is not a cure-all. For a while, you may have to endure discomfort during and after running, such as sore feet (e.g. your arches feel slightly crampy even after running) and sore skin, which may get scraped or poked by road hazards. Your calves may cramp and feel strained for a few days after running (near) barefoot. Eventually, these issues fade and you begin to run with much less discomfort and with fewer injuries, like sprained ankles, because issues like pronation, supination, and heel-striking are largely alleviated with the absence of shoes (this is because your feet develop these tendencies in response to the presence of cushioning and elevated heels). Also, those with low arches may experience strengthening of the arches. One person whose account I've read claimed that because his arches were strengthened, his feet shrank in overall shoe size from men's size 11 to size 9.5. Who knows? This may happen. What confuses this myth more is that orthopedists and podiatrists primarily advocate a non-barefoot approach to running. One podiatrist stated that most people's feet are not designed for optimal running and need guidance. Add to this the poorly-hidden agendas of shoe companies to promote their shoes and you have an appreciable amount of uncertainty regarding the true benefits and detriments of barefoot running. Who do you trust? Ultimately, barefoot running may have health benefits that go beyond shoe running. However, everyone is different, and much depends on execution, acclimation to (near) barefoot running, and even one's own mental approach (e.g. "Barefoot running is weird!"). Therefore, you may experience your own benefits, and the benefits you experience may be in line with the anecdotal information offered by other enthusiasts. However, you may not be miraculously and completely delivered from whatever back, leg, or foot ailments you may have. *** As I stated earlier, barefoot or near-barefoot running are not a panacea -- with varying degrees of success, you may experience healing and less pain, but it's not a guarantee. For those who favor shoe running and have had great success, I see nothing wrong with running in shoes; unlike some barefoot runners who not only eschew shoe running but decry those who continue to do so, I believe in finding the style and form that best suits you and then find the most efficient and effective way to persist in that style and form. Now, I must admit that I am a convert to near-barefoot running. I run with Vibram Fivefingers exclusively and do not intend to return to shoe running. Admittedly, though, I am in the midst of an adjustment period in which I experience crampy calves, sore plantar fascia, and strained quadriceps after each run. These annoyances are decreasing in frequency, as well as the annoyances I experienced while running with shoes: a sore lower back and quadricep pain were two examples of what I would experience each time I ran with shoes. Anyway, acclimation to near-barefoot running has been a long and deliberate process for me. For me, I almost fully accept the concept of near-barefoot running and am starting to reap the benefits as I acclimate to it. Before I conclude, I must share that I used to have chronic foot pain; everyday, whether it be waking up, getting out of the car, or leaving my desk, my feet were crampy and painful. Since I started running with my Vibrams, that foot pain has been reduced noticeably. I believe that as I get stronger and run longer distances, I will experience less and less cramping and pain in my feet and legs.  |
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