Barefoot Running

We have all seen the latest “shoes” many athletes are using to train and compete. At first, it is hard to tell if a runner in the minimalist even has any shoes on at all. To some it looks as if the runner is wearing “toe socks” and nothing more. While this may be just another fad, there is some evidence to suggest minimalist shoes or barefoot running may actually help keep runners injury free.

But runners need heavy cushioning, arch support, and stability, right? First, think about Kenyan barefoot distance runners. Without running shoes, these athletes are fast - really fast - and have little complaints regarding lower leg pain or any other injury. Why then do many American athletes wearing the best running shoes that money can buy become plagued with lower leg pain, such as shin splints? The answer may be in what the high-tech running shoe is “providing” to the athletes. Essentially today’s running shoe is placing the foot in a cast. The foot is stable, lands on a cushioned surface, and experiences little direct impact with each step. Runners’ feet cannot “feel” the ground. Proponents of “minimalist” running or barefoot running argue the natural running form is altered with overly engineered shoes. Instead of athletes naturally landing on their mid-foot with each stride, current running shoes encourage athletes to land directly on their heels causing greater impact to the lower leg. Over time, this force could lead to injuries, especially lower-leg injuries such as shin splints. Conversely, minimalist shoes are very light weight, offer minimal support or stability, have low cushioning, and are very flexible. These shoes are as close to running barefoot as a runner can get.

Should all runners should stop running in shoes and go barefoot, or wear only minimalist shoes? Again, the answer is no. Any transition from running in well-cushioned shoes to a “minimalist” shoe or even barefoot should be gradual – very gradual. The Achilles’ tendon and calf muscles are particularly susceptible to injury during this transition. In transitioning to “minimalist” running, athletes should keep in mind that they are retraining many muscles and tendons. Initially, runners will find they cannot run as far or as long without their heavily cushioned shoes. Over time however, the body will adjust to the change. Ideally, runners will experience less injury with stronger, better trained leg muscles.

Lastly, barefoot running is not the save-all, cure-all to runners’ injuries. For certain individuals, barefoot running or even minimalist running may never be an option. Those with diabetes, arthritis, obesity, or plantar fasciitis, for example, should not attempt barefoot running. If transitioned correctly and training in properly, runners may find minimalist running and barefoot running to be quite helpful. However, additional research must be completed to support these claims.

Brooke E. Forester, PhD Assistant Professor Health, Physical Education, and Leisure Studies

University of South Alabama