Is Barefoot Running Really a Good Idea?

Is barefoot running really a good idea? There are strong arguments on both sides of this topic and good information can be difficult to find. Proponents of barefoot running argue that humans have been accomplished barefoot endurance runners for more than a million years. It is true that before more advanced weapons came along, man had to rely on his endurance in order to hunt food and survive and this included running great distances while barefooted. Opponents of the barefoot running movement caution that there is a very real risk of causing permanent damage when running long distances in bare feet. So how are people supposed to know what is truly best for them when it comes to running styles?

A lot of research is being conducted and it seems as if both sides can agree that people run differently when they are wearing shoes versus when they are running barefooted. The majority of individuals that wear running shoes have a stride that has them landing heel first as opposed to the stride of a barefoot runner that tends to land towards the mid foot or forefoot. Another thing that both sides agree on is that a barefoot runner that uses the same stride as someone wearing running shoes is likely to suffer pain and injury.

Many individuals that shed their running shoes report that they experience less pain and fatigue than ever before. They believe that once they adjust their stride for barefoot running, stresses are distributed differently and ankle and leg pain is diminished and in many cases it disappears altogether. There seems to be a trend towards an increase in barefoot runners participating in marathons. When these barefoot runners show off their feet after the grueling 26.2-mile races, they appear normal with no swelling or blisters. If someone is harming himself or herself, we are accustomed to seeing obvious physical damage that demonstrates that an injury is occurring.

Barefoot running certainly isn't for everyone. There will always be people that have alignment issues or other physical quirks that place them at a higher risk for injury when running without support. Enough people are exploring this movement that it has caught the eye of the large athletic shoe manufacturers. Now there is yet another subset of people who are running in special shoes designed for barefoot runners. If you have ever seen toe socks, you have a pretty good idea of the general appearance of these new shoes. Most of these shoes have a thin sole and compartments for each individual toe. Runners that weren't willing to try barefoot running out of concern that they will injure themselves on sharp rocks or other debris while running seem happy with this compromise.
Most doctors agree that more research needs to be done regarding barefoot running. Without controlled studies, it will be difficult to come up with solid scientific data supporting either position definitively. Putting together studies and collecting data can take years, so what should someone interested in barefoot running do until then?

If you do decide to shed your shoes and give barefoot running a try, be sure to remain cognizant of your foot strike. Plan to make adjustments to your stride and allow your body to adjust. It might be a good idea to start out slowly and to run on a firm and natural surface. If you like barefoot running but have concerns about stepping on something that will injure you, check out some of the latest products that have been specifically designed for barefoot running.

A transition period from one style to the other may go a long way towards keeping you comfortable and injury free. Just remember, we are all slightly different from one another so there is no single right way to do things. The right way to do things when it comes to athletic training is to find what works best for you as an individual and to pursue that approach.

Sources: Harvard Skeletal Biology Lab
Sport Science