Barefoot vs Running Shoes – The Great Debate
Wednesday, October 5, 2011 at 10:42AM
The full article was published in the Blister, magazine of the Sydney Striders, December 2011 pg. 10
http://www.sydneystriders.org.au/Blister/blisters/Blister115.pdf
Over the past few years there has been a rising trend in the world of recreational running of either running barefoot, or in minimalist shoes. There is much debate in both the running community, and the related industries as to which is better.You may have seen this weeks Good Weekend cover article; if not have quick look for a fuller summary of the current arguments from various players in the industry. However leaving aside the concerns of an industry that as it stands has a huge amount to lose from the rise of feet, or perhaps is presented with a whole new avenue for products and marketing, depending on how you look at it. The concern from the perspective of a runner, and a therapist who treats runners is very much what does the science and research say about the issue?
The short answer is not very much. Australian Dr Craig Richards conducted a search of all the available research and literature aiming to locate any research that had been done to show the benefits of wearing running shoes. There was none. This comes on top of studies that have shown no identifiable difference in the comfort of runners wearing cheap vs expensive shoes, and despite all the technological advances and other claims of shoe producers, no real change in percentage rates of running injuries since the running boom of the 1970's (where it all began).To date there has also been no change found in running injury rates for runners who are prescribed shoes based on arch height and pronation when compared with those in a generic shoe.
This brings us to what we do know.There has been extensive research conducted into the bio-mechanics of the running stride, both with and without shoes; and there are major differences between the two. Runners in shoes generally land on the ground heel first. This is because with a stable highly cushioned shoe, it is more comfortable, feels more stable and supported, and is easier on the muscles of the foot, ankle and calf. Barefoot runners on the other hand tend to land on the middle or front of their foot (mid foot or forefoot strike). Recent research into this has found that runners who habitually run barefoot have lower impact forces and loading at point of impact with the ground, which leads to a hypothesis that running barefoot may reduce injury rates.
Brilliant! Lets all throw out our expensive running shoes! Before we do, it is important to remember that this research is on those who normally run shoe-less, and have been doing so for a long time, and there is as yet no hard evidence that injury rates are actually lower. However the preliminary findings do seem promising. For all runners out there who have been running in shoes their whole lives, and are considering changing, as with anything the transition needs to be gradual. When running without shoes, you are asking the muscles to do all the cushioning and stability work that was previously performed by your shoes. This takes time and training. The conversion should be done gradually otherwise you will most definitely get injured. We would be happy to discuss your individual needs if you are planning to transition, and guide you through it with our running coaching service. Any other comments or thoughts are welcome.
Reader Comments (7)
After reading that article I ran on the treadmill barefoot, and instantly loved it! I was able to hold my core in while running for the first time, things lined up properly. Pity about the blisters within seconds.
I just purchased Merrell Barefoot Pace Glove runners online, awaiting their delivery to test out....