In an age of high-priced sneakers and broken glass on the streets, running barefoot is a rare thing. However, more and more coaches and trainers are turning to barefoot training for their runners and now recreational athletes, tired of expensive shoes and lower extremity injuries, are getting on board with this new trend. It’s actually not that new, as people have been running barefoot for hundreds of years. Zola Budd made barefoot running famous by breaking the women’s 5000m world record in 1984, running barefoot. So why are we all paying big bucks for the cloth and rubber to wrap around our feet? Are the shoes the problem or the solution? Many disagree about barefoot running and the debate between advocates, coaches, trainers, runners and podiatrists is raging.

proponents

Barefoot proposes to state that the shod foot (foot encased in a shoe) weakens over time when constricted. They also claim that the body cannot feel the ground and adapt properly. This inability to feel and adapt properly leads to injury. The body expends more energy when running in shoes than when running barefoot. Some runners say that the few scratches on their feet were much less painful than the blisters they normally have to deal with after a half or full marathon.

Research

Scientific evidence to support barefoot running is lacking. A few small studies have supported barefoot running. A study in the Internal Journal of Sports Medicine found that there is actually less impact on the feet when running barefoot due to the way the body adapts to the impact. Another study found that the body uses about 4% more energy when running in shoes than when running barefoot. In underdeveloped countries with shod and bare feet, comparisons have shown a higher rate of shod foot injuries.

Opposition

Opponents do not find these studies convincing and claim that these studies were too small or not carried out correctly. They point to the fact that the study is in underdeveloped countries and point out that this tells us very little about injuries and performance in developed countries.

Those who oppose barefoot running do so for many reasons. Podiatrists, in general, are some of the most opposed to barefoot running. The biggest reason for opposition is foot protection. Puncture wounds are the biggest concern for those who run without protective footwear. Many podiatrists believe that blisters and sores are caused by poorly fitting shoes, not all shoes.

Many argue that since our ancestors walked and ran barefoot, so should we. However, the surfaces we walk on today are much stiffer and less forgiving than the grass, dirt, and even stone paths our ancestors walked on. Glass and metal shards are common on roadways and were not a major concern even a few hundred years ago.

There are different types of feet. Some people have very high arched feet and other people have very low arched feet. Some foot types may be well suited to barefoot running, but that doesn’t mean all foot types do. The mechanics of the foot are extremely complicated. People who overpronate (turn inward) and have a flexible, flat foot type usually need more supportive shoes and sometimes custom-made orthotics. People with a very stiff, high-arch type of foot put a lot of pressure on the outside of their feet and may need a shoe or insert to help even out this pressure. Both individuals will most likely end up with injuries if they attempt to run barefoot.

The general rule of thumb is that if you don’t have any issues with injuries or the performance of your current running shoes, don’t change a thing. If, on the other hand, your feet fall somewhere between a high and a low arch and you’ve bought all the expensive shoes and insoles on the market, but you continue to injure yourself, you might consider trying barefoot running. If barefoot running is something you’d like to try, be sure to gradually do it. Puncture wounds, scrapes, cuts, and bruises are likely to occur unless you choose your surface wisely. Start on grass or a soft surface. Consider sand at the beach or even hitting the trail. Start gradually and slowly.

A word about shoes

An ill-fitting shoe can be the cause of many lower extremity injuries. A shoe can position the foot at the wrong angle to the knee and hip, potentially leading to injury. A shoe that is too tight can cause toe blisters and nail problems. A shoe that is too loose can lead to tendonitis or blisters on the heel. An overly flexible shoe can contribute to the development of plantar fasciitis (heel and arch pain). A good shoe does not have to be expensive. When looking for a running shoe, make sure the midsole is supportive. Test it out by grabbing the toe area and the heel area and try to fold the shoe in half. If it bends in the middle of the shoe, it’s too flexible and won’t support your foot. Make sure there is enough room in the toe box. Check the heel counter and make sure the heel counter is stiff enough to hold the heel in place and prevent blisters. Above all, make sure the shoe is comfortable. Use them around the house, on the carpet, before you go for a run.

Summary

There are probably some people who could improve their performance and lower their injury rate by running barefoot. But, before you toss your shoes in the trash and head out for a run in your bare feet, consider a shoe that fits you better. Barefoot running is not recommended for people with a high arch, very low arch, people with overpronation, or people with diabetes. If you decide to try barefoot running, choose your running surface carefully and watch out for puncture wounds.