Unlike some other fitness crazes, barefoot running is not based on pseudoscience, and it wasn’t invented in order to sell expensive exercise equipment or sportswear (although you can now buy specialist running shoes for those who want a ‘barely there’ feel). Barefoot running is perhaps the most natural form of exercise, and the oldest. But just because it’s natural, does that mean its safe?
Runners who wear shoes run very differently to those who go barefoot. It’s all to do with the padding in the running shoes, and how they hold the foot; they cushion it as it strikes the ground, thus changing the level of force travelling up through the legs and into the hips, as well as changing the runners gait.
Studies in children have shown that when they wear shoes, their gait is significantly different to when they don’t. Children wearing shoes were found to be walking faster, taking longer steps with increased motion of the knee and ankle. Shoes also lead to a heel striking motion when running. Other research has shown that developing countries – where many walk and run barefoot – experience far lower rates of injuries to the bones and connective tissues in the legs – injuries commonly seen amongst shod runners in the developed world.
Running barefoot encourages the foot to develop a more natural running motion, where the runner lands on the ball of their foot, rather than the heel, and also leads to smaller strides and gentler landings.
Runners are recommended to keep their foot nearly horizontal as the ball of their foot strikes the ground, and then to gradually lower the heel to the ground. Landings should feel comfortable, soft and with some bounce in them.
What to Watch Out For
Of course, there are reasons why runners like to wear trainers. Urban areas pose potential risks such as broken glass, sharp pieces of rubbish, and abrasive pavement surfaces. A more natural setting is still never completely safe, with rocks and stones, twigs, or sharp objects hidden beneath the thick grass. Minimalist shoes like Vivo wear designed to protect you from these urban environments while allowing you to continue the practice of barefoot running.
For inexperienced barefoot runners there is also the risk of spraining muscles which aren’t used to being used so much. A common complaint from barefoot beginners is painful calf muscles, as running without shoes increases calf muscle activity. The arch of the foot is also likely to be initially tight from a lifetime of donning footwear.
So, is it Safe?
When done correctly, barefoot running can be a joy and a real health benefit. But it’s important for a beginner to do their research into how to avoid painful injuries, and to know that whilst natural barefoot runners experience less running-related injuries, that they have instead spent a lifetime wearing shoes, meaning they must begin by taking things slowly and building up gradually. Seasoned runners must allow themselves to start from scratch again, learning an entirely new way of running. Training and activating unused foot muscles is also beneficial, and will help prevent the risk of sprains later on.
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