Healthy Mind Heart Body

Running: With or Without Shoes?

Barefoot running is a hot topic. Runners considering barefoot are concerned with arch-collapse, ankle injuries, stress fractures, plantar fasciitis, and shin splints. Those already running barefoot credit barefoot running with promoting healthier running form, reduced injury, rapid mileage gains, and an overall more connected experience.

Is running barefoot healthier than running with shoes?
Running barefoot actually causes less collision force than running in cushioned shoes. Running barefoot promotes striking with the fore-foot or ball-of-foot strike as opposed to rear-foot or heel striking. Barefoot runners tend to point their toes at landing reducing the collision force by decreasing the effective mass of the foot that comes to a sudden stop when you land and by having a more springy leg. Impact is reduced by three times your body weight on each step. Most runners take 1000 steps per mile. Barefoot runners can expect a decrease in repetitive stress injuries and will enjoy a bit more bounce in their step. This is especially advantageous for those with fussy knees and a few extra pounds.

If you’re considering a transition into barefoot running ease into it! You’ll need time to build up your foot and calf muscles, not to mention a few callouses. Consider a pair of Vibram FiveFinger KSO Treks or Nike Frees before exposing your bare feet to the elements.

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Geoffrey Hale

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7 responses to “Running: With or Without Shoes?”

  1. Tom Brown Avatar
    Tom Brown

    Hey Jeff,
    This is a topic of interest to me. When I'm running high mileage, especially if I'm above 90 or so a week I love to run a couple miles barefoot 2 or 3 times a week as an easy morning run, usually on a turf field. It helps me stretch out and relax, especially some light barefoot sprints. So I totally understand the glory that can be barefoot running. I do agree with being patient while transitioning to ANY barefoot running (nearly gave myself plantar fasciitis a few years ago). I have a pair of vibrams and love them but I found it very difficult to run on anything but soft surfaces with them. In my opinion unnatural surfaces (IE concrete and tar) can call for "unnatural" footwear. I also think that some people are just prone to bad mechanics and without proper support and control could not be runners.
    Tom

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  2. Cameron Avatar
    Cameron

    For beginners, I recommend staying off pavement entirely. It takes a while for your stride to adjust. Run on grass or the beach: short distances at first.

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  3. GeoffreyHale Avatar
    GeoffreyHale

    @Tom Brown

    Tom,

    Thanks for posting. Glad to hear you're still running. 90 miles per week is incredible! Was the near plantar fasciitis from barefooting on pavement or otherwise? I certainly agree that unnatural surfaces can call for unnatural footwear.

    What brand of Vibrams were you using?

    @Cameron

    Cameron,

    Pavement is certainly not bio-friendly. Before barefoot running I'd recommend grass or trail running if at all possible. Flat beaches are better than hard surfaces but sand can put unique demands on our bodies. Runners should especially beware when running on side-slanted surface. The natural sideways slope of most beaches increases risk of injury. Although, I've used the natural curvature of most roads to my advantage when my right iliotibial band was a bit tighter than my left.

    Do you have any recommendations for local beaches that are especially flat?

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    oakleylive

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  5. Pandora UK Avatar
    Pandora UK

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  6. Scarlet Elmendorf Avatar
    Scarlet Elmendorf

    can you please give me an different exercise for the cable rows? I'm unsure what it looks like (as the website isn't working for me), but I don't think we have that at our gym. I can do the cable pull down one, but not the rowing. As I said, it's a very tiny, thrown together gym. LOL!

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    1. GeoffreyHale Avatar
      GeoffreyHale

      Scarlet,

      I'd be glad to recommend alternative exercises for the cable rows. I actually don't do cable rows! I prefer standing rows with the barbell or dumbbells. For standing rows, bend forward at the waist, as far as possible without hunching over. Keep your shoulders back and squeeze your shoulder blades together. Most importantly, maintain "neutral" or elongated spine; do not hunch over. From this position, using any grip you choose, you can pull the weight from arms fully extended to fully contracted. If you are using one dumbbell at a time (unilateral): during the entire movement, your elbow should not flare out; keep your elbow moving along the side of your body.

      If you have only a cable pull down machine (and a floor) and the cable is long enough, you can lie with your back on the floor and pull until your shoulders touch the ground. You will get the best effect if your head is closer to the machine instead of your feet; this will active your lats and slightly increase the range of motion. I would not recommend this version except as a last resort. The majority of the benefit from this exercise comes at the end of the range of motion when you entire back is fully contracted. You will not be able to reach this point with your back on the floor; the floor will limit how far back you can pull your elbows.

      Please let me know if any part of this is unclear and I can record a short video for you.

      Cheers,
      Geoff

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