Barefoot Running Part I

Here is a picture of one of my clients doing a little barefoot running. This particular client has stiff toe joints. She was running barefoot for 5 minutes at the start of a personal training session.

Some of my clients have benefited from barefoot running include sufferers of plantar fascitis. Others find it exacerbates an injury. Anyone looking to improve the efficiency of their stride should try some barefoot running. But realize that barefoot running is a tool to improve running, not an end-in-itself. Don't throw away your running shoes.

I have very much enjoyed the attention that barefoot running has created, but I think there are some HUGE misconceptions and conclusions drawn from all of this.

First and foremost, if you are going to try barefoot running, begin doing so in very small measured doses. Start with 5 minutes the first time. No really, even if you are running marathons begin with no more than 5 or 10 minutes. Also do not run fast at first. Begin with a slow jog pace and pay attention to how you are putting your foot down on the ground.

Find an area clear of hazards such as small stones and debris. The most popular option seems to be running on grass, but I prefer a firmer surface that does not cause my foot to spread out as much, such a paved greenway or jogging track. The indoor track at the Wellness Center works great.

This book, Born to Run, has added much fuel to the fire of interest in barefoot running. Although I first heard about barefoot running over 10 years ago, it has recently become very fashionable along with ultramarathon trail running. On the other hand, the author's recommendation to eat salad for breakfast has not caught on in the same way, although it should.

Seriously, this a great book and if you haven't read it you should. My favorite portions of the book talk about finding the joy in running, and also training at a slower, aerobic pace to build stamina. But let's get back on topic with barefoot running.

First off, here are a couple of articles that argue the two sides of the discussion:

Overview of Research on Barefoot Running (with video)

The Cost of Being on Your Toes

The approach I advocate synthesizes both points of view. Barefoot running provides an excellent feedback loop on the efficiency of your run stride. If you try it and you are clunking on your heels, if it hurts to run barefoot because of the impact, then you need to work on your running form technique. Even good runners can improve nuances of their run stride.

At the same time, advances in running shoe technology have come too far to throw the baby out with the bath water. It is not the running shoe itself that causes heel-striking or inefficient run form, it is the runner him- or herself. Use barefoot running as a form of feedback, learn about efficient running technique, then find a shoe that allows you to run accordingly.

There are a number of shoes that purport to allow you to run with a natural running form, almost like you are barefoot. Here is one example:

The Vibram Five Fingers allows you to run with a barefoot "feel" while protecting the food from minor debris. The Nike Free was an early model to encourage the barefoot running feel. Other options include racing flats and Newton running shoes, which are designed more to get you on the midfoot/forefoot landing of your run stride.

I don't think any of these are necessary. If you understand correct running form all you need is a running shoe that has minimal difference between the height of the ball of the foot and the heel. A little bit of extra cushioning can't hurt if you are running with the "barefoot" style of running. And if you don't have running technique mastered, you are probably going to get injured even quicker by running barefoot.

Even Celebrities try Barefoot Running (by Perez Hilton)

I recently saw a woman who was wearing the Vibram 5 Finger shoes running the last 100 yards of a 5k. With my trained eye, I could see that she was OBVIOUSLY over-striding even though she was still landing on the ball of her foot.

In Part 2, I am going to discuss correct running form. It is not about landing on your heel or fore-foot, it is about achieving correct posture, cadence, and balance.