No shoes, no problem?

In 1960, Abebe Bikila ran an Olympic marathon in record time ... shoeless (2:15:16). He did not do it for the freedom of barefoot running but rather could not get a pair proper fitting shoes.

There are many arguments being made from both sides of shoes versus barefoot/minimalist debate. While there have been claims that running shoes are causing more injuries, this has not been proven. And on the other side of the fence there is also no evidence that shoes prevent injury either.  With little proof that shoes are bad and barefoot is good, and equally little that proves the converse either, where does that leave us?

Many cite their reason for kicking off their shoes and running as that it is just plain fun. “Our feet have so many nerve endings… Reflexology has its roots in our feet, and running barefoot is a free foot massage,” – Rod Beggs, President of the East Canada chapter of the running society.

 The most common injury reported by chiropractors is from runners trying barefoot or minimalist shoes who have failed to alter their gait appropriately to minimize impact. This causes runners to get shin splints and stress fractures. The body will eventually be able to cope with running barefoot by reinforcing tissue along the lines of the strain.

 The key to running without shoes is having the proper technique. Studies have shown the hitting the ground with the heel first produces more impact force than with mid foot strike. Another important thing to remember is to land over your center of mass to reduce impact on the body.

If you’ve been used to running with shoes your whole life and are looking to start running barefoot or using minimalist shoes, it is important to take it slow in order to let your body transition. Your feet have always been used to cushioning while running, therefore the muscles in your feet aren’t ready to have those cushions removed without strengthening and hardening them along the way.

Reference from the SIRC Collection:
Karnis, K. (2012). Minimalist Running: A Step in the Barefoot Direction. iRun, (1). 22-24.

Barefoot/Minimalist Running Research
Barefoot Running Research