Barefoot Running
Barefoot running has gained enough popularity that the Wall Street Journal circulated an article about the trend. Barefoot runners voluntarily choose to run without shoes, going as far as to complete entire marathons.
There is a price to pay for adjusting to life without shoes, particularly blisters and cuts. Less talked about is the potential for muscle, ligament and bone injuries. The human body was never designed to run on concrete, asphalt or whatever is littered on the roads. Yet, barefoot runners seem to claim that getting over such obstacles is merely a right of passage.
Under controlled circumstances, such as on a grassy field, barefoot running can yield benefits. It work muscles that are not normally exerted and help improve a runner’s stride by allowing a person to more fully feel what his body is doing. However, without the support system of shoes, the entire body is taxed and barefoot running can therefore increase the risk of injury.
There alternatives to barefoot running that can strengthen the feet, including yoga and working out in a pool. If you are a runner and are thinking about adding a barefoot workout to your routine, consult a trained coach. The supervision may help you avoid a painful injury.
posted by Netsweat.com @ 1/08/2007
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5 Comments:
Hello,
The WSJ article on barefoot running was possibly the worst barefoot running article ever written in mainstream media. The writer took facts and quotes out of context, and shaped them to his own opinion. And he could not have been more wrong. He even consulted with people from the Yahoo! Barefoot Running Group and ignored or manipulated their input. You can read the thread concerning this issue here.
Running barefoot is the best thing I have ever done to improve my running. Yes, you can't change your training overnight, as is the case with any training change. However, the pain and drawbacks are much less than portrayed in the WSJ article. Here is a better article, from Men's Journal. See runningbarefoot.org for the ultimate reference.
I am a 53 year old man who started running exclusively barefoot almost 3 years ago. Before that my running pattern had dwindled to zero due to plantar faciitis. After following two weeks of stretching exercises, I began running again, except barefoot. My plantar faciitis never returned, except one time 6 months later when I tried running in the winter with shoes on. I only made it 1/2 mile before severe PF pain returned. I removed the shoes and was able to continue running pain free.
Running barefoot has opened up an entirely new vista of running joys to me. The "pain" and "blisters" you mention are almost entirely illusory. As my extremely gentle barefoot form has improved, so have my distances and enjoyment of running. Running barefoot brings me far less injuries than running with shoes did - no pulled muscles, no shin splints, no PF, no joint weakening.
I now run about 3 times per week, with normal distances of 8 to 12 miles each run. My enjoyment of the experience vastly exceeds that of running with shoes. I will never go back to running shoes again!
I beg to take issue with some of your comments. I believe they were born of unfounded beliefs - not real life experience!
You said: "Less talked about is the potential for muscle, ligament and bone injuries." How many muscle, ligament and bone injuries have you observed among barefoot runners? What is the proportion of muscle, ligament and bone injuries between shod runners and barefoot runners? I know of many shod runners who are plagued with hip, knee, shin, ankle, foot, heel and toe problems and are no longer running at all. I also know of many barefoot runners who used to suffer from those problems who switched to barefoot running and saw those problems disappear!
You said: "The human body was never designed to run on concrete, asphalt or whatever is littered on the roads." Also: "However, without the support system of shoes, the entire body is taxed and barefoot running can therefore increase the risk of injury." Truthfully, the human body was never designed to run on top of thick, uneven balloons, with near complete loss of foot flexion, with toes forced unnaturally upwards, with severely restricted ankle mobility, with unnatural arch-weakening curves, with heavy weights suspended from the ankles and knees, or with complete loss of sensory feedback from the ground! No wonder running shoes are crippling so many people!
Much too much credit is given to shoes! The Tarahumara Indians have been running multi-day races spanning distances as far as 150 miles either barefooted or wearing single-layer minimalist sandals without all the physical problems modern shoe wearers experience. An interesting observation is that the more scientifically advanced running shoes have gotten, the more injuries have been associated with wearing them.
If people want to be able to run injury free for the rest of their lives, the most assured way is by kicking off their killer shoes and learning how to run the natural, gentle, safe way -- barefoot!
Ryan
Vancouver, Washington
Hi. I am a 41 year old man, and I have been running in shoes since I was 14, until March 2006.
The last four years or so I have had little fun from running, since my calves were constantly acting up and I would experience extreme stiffness after each run.
If I would run anything beyond 4 or 5km, the next day I would barely be able to walk, and for the two subsequent days I'd feel like an old man.
I was ready to give up running...!
...and then I heard about running barefoot. Sure, the first 7 or 8 weeks I had to take it easy on my feet, and yes, I did have blisters and cuts.
But after that, running has become pure joy again. Currently, I can run half a marathon (21km) barefoot, without a single blister or cut.
What's more, I now run (and swim) six days a week without any stiffness whatsoever!
My point is, I was ready to retire from all sports, already picturing myself as a fat old man. As it is, it looks like I have many active years ahead, with lots of fun from barefoot running.
Barefoot running has gotten my muscles back in shape and has had a very positive effect on my entire body and physical wellbeing.
BFRon,
The Netherlands
Hi,
I am a 24 year old mother of two. I was extremely athletic growing up. Active in soccer, basketball, karate, dance, gymnastics, weightlifting- you name it. At 16 I was in a car accident that tore my hips up and a year later, a 10 foot fall that re-injured everything that had healed. I tried to keep active, but was in pain everyday. After major hip problems with both pregnancies and continuing excruciating pain, I gave up. I swore I'd never run again and I stopped playing sports at all. In May of 06 my life changed. My brother-in-law introduced me to barefooting and I got active again. I haven't worn a shoe for more than a couple of minutes since. I am virtually pain free and SO happy. My father, 2 of my brothers, 7 of my uncles and both my grandfathers are chiropractors and my sister is a massage therapist. They all declare me and my feet in excellent health. Unlike some, my barefooting transition period was brilliant. No cuts, one blister (from hot pavement)ever and little to no pain. The body is an amazing thing. God knew what he was doing when he created it- imagine that!
Kindest regards,
Barefoot Kakes
Our feet are made to walk and run in woods, on grass, on rocks, stones and everything you find in nature.
Compared to rocks and stones, asphalt and concrete are very smooth.
If you don't live in an arctic climate, you don't need shoes.
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