The Barefoot Running Debate Continues

Here we go again....More questions about the benefits of barefoot running. A new biomechanics study concluded that pronation was more controlled in unshod subjects than those that wore shoes. No conclusions were made on whether this translated to less injuries and no long term study of the subjects was performed. Bottom line, in a small group study, the barefoot runners were seen to pronate less than those that were wearing shoes. What does this mean? Not much. More studies of larger groups and over a longer period of time need to be performed, but barefoot running may be a tool to strengthen your feet. Let me emphasize the words "May" and "Tool". Which means a part of your training program, not a license to go chuck your shoes and just head out the door. Let's look a little closer at the recent study:

Some of the reasons which were indicated by the researchers for this healthful barefoot advantage to runners include:

1. The tendency of the foot to flex more while running barefoot.
2. The fact that the foot moves around inside a running shoe less than was originally believed.
3. The distribution and frequency of the ground’s impact forces on the foot has a better and less stressful pattern on bare feet.

All good, valid points. Personally I'm sticking to my Newtons to strengthen my feet and I have an orthotic in them to control my late stage pronation in my forefoot. Without that, I get hurt! But that's just me.

So you want to try barefoot running? A good test to see if you are a good candidate is to balance on one foot on your forefoot, keeping your heel in the neutral (perpendicular to the ground) position and hold that for one minute. If you can do this, you can start a gradual progression to barefoot running. I would go buy a pair of Five Finger Vibrams to protect the sole of your feet, then start with no more than 5 minutes on a track or softer trail surface. See how you feel. Then progress no more than 10 percent no more than 3 days a week. It will take you at least 6 months to work your way up to a reasonable time and pace. (And I still think its crazy, but again....just my personal opinion)

If you want to go totally barefoot without a pair of Vibrams, then you should take careful precautions before running completely barefoot. You must ensure that the track or path you’re running on is a non-abrasive surface, and is completely free of sharp or dangerous objects. Barefoot running is best done on a track with a smooth but tractable surface which you have personally inspected and removed any objects which could cut or damage your foot during running, and learning to run barefoot is a skill and must learned-slowly. SLOWLY!!!

I still think the jury is out on barefoot running. It is the latest fad which may or may not stick, but for those that want to try it.....take my advice and go really really slowly down that path. Most of the injuries we see from barefoot running are from progressing way to quickly!