I’m sure most, if not all of us have seen runners running long distances barefoot and wondered “how in the world…?” Walking on barefoot on tar hurts enough, how can someone just casually run on roads as though it was paved with the softest material possible? What about the cuts from the rough surface? What about the impact that hits your foot with each step? Where does all that force go?
A triathlete taking on a triathlon without any running shoes – Photo from flickr
There have been arguments that barefoot running is better for our body as compared to shod running (For the uninitiated, “shod running” simply means running with a shoe). This study argues that barefoot running results in less injuries from impact transmission. Some impact transmission injuries include Plantar Fascilitis (pain in the heel), stress fractures and shin splints.
According to Steven E. Robbins’ Human Performance group at Concordia University, wearing a shoe results in a lack of sensory feedback that produces a rigid system, preventing natural foot shock absorption. Running barefoot would result in direct contact with the running surface, allowing for more natural foot shock absorption to occur. He further states that running shoes are designed based on the assumption that the foot is a delicate and rigid object, thus requiring shock absorption material. It’s this combination of natural shock absorption from your foot and the shock absorption from a running shoe that causes running injuries.
Vibram – A popular brand of minimalist running shoes – photo from flickr
Recently, “minimalist” running shoes have hit the market. These shoes are said to have the same effect as barefoot running, but with the protective benefits of shod running. However, a study from the Centre for Exercise and Sports Science in Deakin University in Australia states that running in a minimalist shoe is not the same as running barefoot. Data from 22 experienced runners running barefoot and 3 types of running shoes (Minimalist, Racing Flat, and the Athlete’s regular shoe) were collected. It turns out that there were significant differences between barefoot and shod conditions, but not much difference between the 3 shod conditions.
Knee and Ankle Power Generation between barefoot vs shod running. Graph by Benedict Tan. Data from British Journal of Sports Medicine
Furthermore, barefoot running increases the amount of work done and power generated at the ankle, while decreasing the amount of work done and power generated at the knee. More importantly, the minimalist shoe had more similarity with the other 2 variations of running shoes as opposed to barefoot running. This proves that running in a minimalist shoe is not the same as running barefoot, despite what previous studies have shown.
More research is definitely needed, but personally, I’d stick with what’s comfortable. No one can dictate how you run, they are your feet after all. If you love to feel one with the road, no one’s gonna stop you. Me? I like a lightweight racing shoe. I prefer to run with something light, but also with the peace of mind that I won’t end my run with cuts and bruises on the soles of my feet.
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