Barefoot Running: Part II

In our last installment we introduced the concept of barefoot running and some advantages that it has over our current trend of running with footwear that controls heel strike, supination/pronation, and gait mechanics of the lower limb. Today I plan to discuss how you can begin a proper barefoot running program.

DISCLAIMER: Before I even get started on this subject in no way am I telling anyone to go out and run barefoot tomorrow.  There is still extensive research that is being conducted in this area and before we fully understand the biomechanics of running without shoes; any use of the technique should be used with extreme caution.  YOU SHOULD VISIT YOUR PRIMARY PHYSICIAN AND/OR PHYSICAL THERAPIST FOR A COMPLETE GAIT ANALYSIS AND GET ANY MEDICAL CONDITIONS CLEARED BEFORE ATTEMPTING A NEW EXERCISE TECHNIQUE. 

First I must cover some disadvantages to running without shoes in our modern urban environment.  If you have been running for a long time with running shoes you have slowly been trained to hit with your heel first before rolling onto the midfoot and then forefoot.  I bet you can imagine that if you went out and “hit the pavement” for a nice run with a strong heel strike that you would be in a lot of pain (especially in the heel).  When transitioning into running without footwear we must retrain our bodies to run striking first on the midfoot or forefoot (middle or balls of the feet respectively).  Other problems also will arise including stepping on sharp objects such as rocks, sticks, or glass.

So how do you get started?

First you MUST see your physician or physical therapist to make sure you are healthy and strong enough to begin a new training technique

Secondly, you need to know how to land on your midfoot or forefoot.  When running in this style you should land on the ball of your foot softly while gradually letting your heal come to the ground.  This is harder than it seems and should be attempted at slow speeds to start.  This form of foot strike will likely make you use muscles in your feet and lower leg that have not been used sufficiently so following the tips below will help you get started.

1.       Start your new program while progressing slowly.  Remember these muscles are going to be used in a different way causing fatigue and possible strain. This can be reduced by first beginning to walk around barefoot.  When beginning running you should start with a very short distance at slow speeds and “increase your distance by no more than 10% per week.”¹ If you find that your feet are sore you should take a few days off for full recovery.

2.       Land gently on your foot; there should be no pounding.

3.       Take small strides.  Do not over step while running.

4.       Stretch you leg muscles!  Barefoot running will make you use your gastrocnemius (calf muscle) and hamstring more causing tightness and fatigue.    

5.       Stop if it hurts!  This should not be a painful process.  If you notice any pain in any part of your foot or in your calf you should stop your training and talk to your physical therapist.

Good Luck!

1.  http://www.barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html

Barefoot Running: Part 1

Ever since the release of the book Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen, I am asked more and more by my patients if barefoot running would benefit their current orthopedic complaints.  This book by Christopher McDougall explains the running style and philosophy of the Tarahumara Indians of Mexico’s Copper Canyons. So why should we run barefoot? 

DISCLAIMER: Before I even get started on this subject in no way am I telling anyone to go out and run barefoot tomorrow.  There is still extensive research that is being conducted in this area and before we fully understand the biomechanics of running without shoes; any use of the technique should be used with extreme caution.  YOU SHOULD VISIT YOUR PRIMARY PHYSICIAN AND/OR PHYSICAL THERAPIST FOR A COMPLETE GAIT ANALYSIS AND GET ANY MEDICAL CONDITIONS CLEARED BEFORE ATTEMPTING A NEW EXERCISE TECHNIQUE. 

The main focus of barefoot running is that we as humans have been running since the beginning of time; whether it was away from danger, towards a moving target for food consumption, or for fitness alone.   Before the 1960’s running was completed with minimal to no footwear.  Our current data is slim but we do know that approximately 30% of all runners get hurt each year—an astonishing number.¹  Current and further research is in the works to compare running with and without footwear. 

In the days before running shoes humans would run with a “Midfoot strike” where their whole foot would essentially hit the ground at one point with the ball of the foot often striking the ground before the heel.  Modern shoe wear has conditioned us to land on the heel first while constricting normal foot movements such as supination and pronation.  We can understand where shoe makers are coming from; they have added a nice big cushioned heel and have given us support throughout the foot.  Both of these additions to shoes help distribute forces throughout the foot.  It allows landing on the heel to be a comfortable experience and limits excessive pronation or flattening of the foot.  These modern additions to shoe wear lead the athlete to “prefer” to land on the heel secondary to the cushioned feeling.  The problem is that there is some anecdotal evidence that this constant heel strike causes increased ground reaction forces leading to common running injuries such as ankle sprains, shin splints, and patellofemoral (knee cap) pain.

Since modern shoe wear might be contributing to common overuse injuries and since humans have been running for 1000s of years without shoes, current research is investigating the use of barefoot running as a common training protocol.

Be sure to come back and check out the next installment as we will introduce some ways the common runner can begin a barefoot running regimen.  Until then keep those shoes on….

1. http://www.barefootrunning.fas.harvard.edu/1WhyConsiderFootStrike.html