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These Feet Were Made for Running Learn How to Run Barefoot the Right Way by Jane Sims

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These Feet Were Made for Running Learn How to Run Barefoot the Right Way by Jane Sims my healthy life barefoot running These Feet Were Made for Running Learn how to run barefoot the right way By Jane Sims oday’s running shoes come with high-tech “These stress fractures are usually among features such as motion control, arch barefoot runners who have increased supports and high-tech fabrics to fit every their speed or mileage too quickly,” said runner’s needs. Yet barefoot running— Dr. Vaughan, who added “this kind of Trunning without shoes or running in minimalist overtraining is a risk for all runners, shoes with a thin, compliant sole—never went regardless of the whether they’re Tips for Running out of style among hardcore barefoot running barefoot or not.” Barefoot or in enthusiasts and among Kenyan marathon From cushioned minimalist shoes to runners who prove that running barefoot is barefoot running, Dr. Vaughan noted Minimalist Shoes not only harmless, it may actually enhance there has been no significant change in Tread slowly and carefully. performance. Is barefoot running really better, the overall incidence of running injuries As you would do with any and is it for everyone? over the years in spite of running shoe significant change in your “Barefoot running encourages the runner to trends. “In any given year, 50 percent of all running style, break in your adopt a forefoot strike, landing on the cushiony runners will experience some type of injury, bare feet slowly to avoid injury. balls of the feet, which absorbs the force of and 25 percent of all runners will be injured Run on soft surfaces such as impact when feet hit the ground,” explained at any point in time.” dirt or running tracks because Aaron Vaughan, MD, a primary care Moreover, there’s no clear running on hard surfaces sports medicine specialist at Mission To talk with a consensus among the scientific (asphalt roads or concrete Sports Medicine and MAHEC. “In primary care sports community regarding whether sidewalks) can create stress comparison, running in shoes tends medicine specialist wearing any particular type of and strain on joints, muscles to encourage a heel strike, which about barefoot or running shoe or no shoes at all and bones. results in a higher impact force minimalist shoe is helpful or harmful. “Barefoot radiating from the feet up to the legs, running, call running does seem to benefit a Check with a sports medicine knees and hips.” (828) SPORTS-1 subset of individuals, but it’s not specialist if you are unsure “Several studies have found that (776-7871). for everyone,” said Dr. Vaughan. whether you should switch to barefoot runners tend to have fewer “It’s especially inappropriate barefoot running or minimalist shoes. injuries, including knee and hip pain, than for people who have chronic knee pain or do runners who wear shoes,” continued Dr. previous foot injuries.” Finally, it’s better to run with Vaughan. “There’s also evidence that running If you want to try barefoot running, tread shoes than to not run at all. barefoot increases running efficiency and speed.” with caution. “The majority of us have been It’s more important to run Dr. Vaughan explained that barefoot running walking or running in shoes for a very long time, than not to run, so if you can enhances proprioception, the sense of where so be careful not to stress your feet in a way that only run with running shoes, a body is positioned in time and space, which they’re not used to,” advised Dr. Vaughan. n keep running in shoes that are enables the barefoot runner to detect subtle comfortable for you. changes in the terrain. Barefoot running is also a lighter way to run, because shoes add another 6 Aaron Vaughan, MD, is a primary care sports medicine specialist to 12 ounces to a runner’s weight, “which can be at Mission Sports Medicine and pretty significant, especially during long-distance MAHEC. (828) SPORTS-1 (776- runs and marathons.” 7871) On the downside, barefoot running has some risks—it’s associated with foot injuries from road debris and stress fractures of the foot and ankle. mission-health.org 17.
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