There is a fast growing subculture in the running community of people ditching the shoes and going barefoot. Positive benefits have been reported as greater foot strength and decreased risk of injury. The lighter style of running also claims quicker running times. While some studies have found that running efficiency increases by 4 percent while running barefoot, the January 2010 issue of "Nature" notes a change in the strike point on the foot when running barefoot that could cause more harm than good. But, the softer surface of a treadmill belt would be the ideal surface to begin barefoot running.
Foot Strength
Some experts believe that modern running shoes' increased cushion and arch support in effect place the foot on bed rest. The decreased activity of the intrinsic muscles of the foot weaken, and thus the tendons of the foot lose tension and the arches fall. Barefoot training on a treadmill works the muscles of the foot to help absorb increased load. Naturally working the muscles through walking can strengthen the foot and ankle muscles.
Change In Strike Point
In a study performed at the Institute of Bio-mechanics and Orthopaedics in Cologne, Germany, researchers found avid barefoot runners land on the fore-foot when running. In contrast, shod runners rear-foot strike, caused by the positioning of the cushion on modern running shoe. Movement analyses show that barefoot runners and the fore-foot strike generate smaller forces than shod rear-foot strikers. Smaller forces on the foot may protect the feet and lower leg from the impact injuries reported by runners.
Potential Harm
Jumping into barefoot running can be a great shock to the foot and ankle, but this is not the only risk in barefoot running. The shock and stress to the foot and ankle can cause Achilles tendinitis calf strains as well as plantar fasciitis from overworking under-used structures of the foot. There is also a very real risk of blisters due to overuse of the soft skin on the heel and toes. But the real question in starting this style of training is that if you have no problems and no pain in your foot and ankle, why take the risk of injuring a healthy joint to join a fad?
Slow Transition
The mass of people moving to the shoeless option of running can seem like an easy bandwagon to jump on. But a slow transition is the appropriate choice when starting any new exercise routine. It takes to adapt to the new running style and to transition the strike point of the foot. Starting on a treadmill allows you to experience a softer surface that offers a lower level of injury risk when compared to outdoor running. Jumping too quickly into barefoot running on any surface will lead to injury of the foot and ankle, so start slowly and enjoy the challenge.
References
- The rise of barefoot running:CMAJ. 2011 Jan 11;183(1):E37-8. Epub 2010 Dec 6.:Collier R.
- Footwear affects the gearing at the ankle and knee joints during running.:J Biomech. 2010 Aug 10;43(11):2120-5. Epub 2010 May 11:Braunstein B
- Foot strike patterns and collision forces in habitually barefoot versus shod runners.:Nature. 2010 Jan 28;463(7280):531-5.:Lieberman DE
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