Athletic Training Blog Series #19
Barefoot Running/Walking
Barefoot running became a craze within the last decade, which included those funny glove looking shoes vibrams. Like any fitness craze, there are some great things about barefoot running/training that can be beneficial for all athletes. Barefoot running is also called natural running, or minimalist running. It is a common practice in Latin America and Africa where our “traditional” running shoes are less available or too expensive.
So why do folks subscribe to barefoot running, and how does it work? Running shoes have been blamed for injuries, particularly if they are not the correct shoe for your gait (walking pattern) and activity. The major premise of barefoot running is that it eliminates or minimizes the heel strike of a gait pattern which in turn minimizes the shock the tibia and fibula (long bones of the shin) have to absorb during running. Barefoot running can also use less energy over the course of the run versus shod foot running. Runners who follow this method feel as though it is much more comfortable, less painful than shod foot running.
Like any athletic endeavor, barefoot running can lead to injuries, but they are different from shod running. Running in shoes can lead to ankle sprains, plantar fasciitis, and stress injuries. Running barefoot can also lead to injuries such as puncture wounds, heat injuries from running on hot surfaces (roads, tracks, turf), and overuse injuries. If you transition too quickly to barefoot running it can put you at increased risk for achilles tendonitis, and metatarsal stress fractures.
Barefoot running does have some great benefits for all athletes. The biggest is helping correct running form. This means you have a straight upper body with a slight forward lean, bent knees, relaxed feet swinging back, and a good forefoot strike under the body as shown in the image below.
Barefoot running also helps activate the plantar fascia, and muscles in the mid foot that we typically do not utilize when we run in shoes.
There is lots of science for both sides of this argument. Which means both are helpful if used correctly. Over the years I have seen lots of success with track athletes doing their end of workout strides or cooldowns barefoot. It is a great tool in the box to help make a better athlete. If you are deciding about going completely barefoot running, start slow and transition. It will lead to injuries if you go completely barefoot for your normal mileage that you were running shod. We are heading into summer, spend time barefoot-even if it is walking around your yard, or on the beach-but I would say do your heavy training in a good sneaker.
