Barefoot Running, Fact or Fad?
You have probably seen these funny looking shoes before and wondered, "What the heck are those for?" These shoes fit each individual toe and look more like a slipper than a shoe. One example is the Vibram® Fivefinger model.
Is this the latest fashion trend or is there actually something behind the idea of barefoot running? Recently, I attended the California Physical Therapy Association annual conference to find some answers. Dr. Irene Davis, who is a leading researcher on the topic, was there to discuss the debate. Most, if not all, of the following information is from her lecture.
In order to understand to principles of barefoot running, you must first understand the mechanics of how your foot hits the ground with and without shoes. Over the years shoes have been developed to allow for a "heel-strike" when you are running for faster and bigger strides.
The "barefoot running" shoes are designed to make the runner take more of a "mid-foot-strike" during running.
The argument for the "barefoot running" shoes is that runners run more efficiently and with better posture. Running with the traditional thick-soled shoes allows for over-striding, poor running posture and an increased risk of running injuries.
Here are the facts: there is no clear answer to which shoe is better. Both types of shoes have benefits and disadvantages. Barefoot running shoes decrease stride length while increasing stride frequency. The majority of marathon runners wear traditional running footwear to achieve a greater stride with less frequency during the race. Barefoot running shoes have been shown to cause less stress in the knee, but more stress in the ankle of the runner. There are pros and cons on every side of this debate. The take home message is that I believe there is some scientific merit to the idea of barefoot running and I believe that future research will yield more definitive answers.
That being said, I do not think barefoot running is for everyone. It takes a lot of re-training and should not be something that you jump right into. There are many variables that need to be accounted for including body type, running experience, strength, etc. The best way to approach the subject is to discuss the matter with your physician or friendly neighborhood physical therapist to get a complete answer as to whether barefoot running is a good option for you.
Ryan Monagle, DPT is a physical therapist at Personally Fit.
