Timing is everything. The combination of the release of vibram five finger shoes, the publishing of the book Born to Run by Christopher McDougall in 2009, and an article published in Jan 2010 of Nature journal made for the perfect storm. In the aftermath, the idea of barefoot running had coalesced in the public consciousness. Given that our ancient ancestors certainly walked and ran barefoot, it would seem logical to conclude that we have the capability of going back to barefoot. But- is it really the best way to avoid injury? Before you ditch the shoes and run free, let’s take a look at the evidence.
Vibram Five fingers were apparently not originally designed for barefoot running. Vibram has been known for many years as leading developers in mountain climbing footwear. As their websites states “Bramani and Fliri developed the first barefoot shoes then showed the concept to Vibram USA president & CEO, Tony Post. As a former collegiate runner, Post quickly became a firm believer in the benefits of natural running* and fitness training. “ It is apparent that the shoe did not originate from the idea of using it for running, but once designed, the application was immediate.
The book “Born to Run” was a national bestseller and a Forbes and Washington Post Best Book of the Year 2010. The book was about a tribe of superhuman runners in Mexico- the Tarahumara . They are reportedly incredible distance runners wearing nothing but primitive sandals on their feet. But are they great runners because they lack modern footwear, or perhaps because of a genetic predisposition? Keep in mind they have never worn modern shoes, and they do not run or walk on modern flat surfaces such as pavement , cement, hardwood flooring, etc.. These people are not required to wear shoes in public, to work, etc. Can we assume that because they can run ultra marathons in sandals on their Mexican trails, we can go barefoot on our hard flat surfaces?
Daniel Lieberman did a study at Harvard in the fall of 2009 to analyze the foot strike patterns of people wearing shoes vs. people not wearing shoes. This research suggests that most modern shoe wearers land on their heels when running, and most barefoot runners land on the forefoot or “balls of the feet”. He further states "controlled prospective studies are needed to test the hypothesis that individuals who do not predominantly RFS[rear-foot strike] either barefoot or in minimal footwear, as the foot apparently evolved to do, have reduced injury rates". This certainly does not sound like conclusive evidence of the benefits of barefoot running. He is however putting forth a hypothesis.
There is some evidence to suggest that metatarsal (foot) stress fracture have been associated with barefoot running. (Barefoot-simulating footwear associated with metatarsal stress injury in 2 runners. Giuliani J, Masini B, Alitz C, Owens BD. Orthopedics. 2011 Jul 7;34(7):e320-3. doi: 10.3928/01477447-20110526-25) Anecdotal evidence also suggests that gastrocnemius (calf) strains are common as well, since this muscle is responsible for absorbing the shock that the heels would take on a rear-foot strike.
So why have people sworn by this technique to eliminate shin splints, back pain, and knee pain?
Look at the barefoot runners’ running posture, stride and foot strike. The runners are usually much more upright with good posture, running very light on their feet, and landing on the balls of their feet. The heels usually only “kiss the ground”, if they touch at all. Most likely their running style was very different from when they wore shoes. With shoes on, padding on the heel and arches allows for much greater pounding on the feet with very little sensory input. So is it the fact that they are barefoot, or is it the way they run when they are barefoot that makes a difference?
Mechanoreceptors and proprioceptors are nerve sensors in our feet that help us sense pressure and joint position. They function to correct joint position in our feet on uneven and varied terrain. Barefoot proponents suggest that these nerves are likely turned off when we walk and run exclusively on our flat modern surfaces with ultra cushioned and supportive shoes . Perhaps our feet do not get sufficient feedback from the contact with the ground to get accurate foot-brain connection.
Under the right circumstances, can barefoot running stimulate those mechanoreceptors and proprioceptors to teach us to better sense of what is going on with our feet? Or better yet, to strengthen the muscles and tendons around the foot and ankle to provide better support when we do wear shoes (which will be the majority of our lives-like it or not). This is certainly possible. But runners nowadays have been able to ignore the signs and symptoms of overuse and trauma with their cushy shoes and push the limits of their body’s abilities with little more than some shin splints or knee pain as punishment. It is essential that we reconnect with our feet as we make this transition. No longer is it “no pain no gain”. If it hurts-stop.
If you are considering going barefoot yourself, one thing to consider is mileage. If you are the type of runner who is not happy unless you complete 50 miles per week, the transition to barefoot will be frustrating. Most barefoot advocates recommend starting slow-very slow. It will be months before your feet and calves can build up to that type of mileage.
Other forms of exercise that are performed barefoot can aid in this transition, and help re-establish the foot-brain connection. Yoga is already a great adjunct to running , by creating more flexibility in the hips, and core stability in the torso. The various foot and ankle positions involved in Yoga positions could possibly help reignite these neural connections.
You may be asking yourself-why hasn’t more research been done on this topic? This is a great question. Perhaps the shoe companies are afraid that the results will show barefoot is better-so they are afraid to do them. Or maybe physicians are afraid that they’ll find out what they’ve been telling patients for years is wrong. Maybe the barefoot technology companies like Vibram are afraid their products do not actually reduce injury rates. Whatever the reason, don’t let yourself be fooled by the “experts”. Check their qualifications -they are likely just trying to sell you a product.
Lastly, be certain to listen to your body, weather you wear shoes or not. Please realize that what works for one person may not work for another.
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