Is it time to bare your running sole?

 

Whether beginner or elite, chances are you have heard the debate regarding barefoot running, is it better for you?, is it more natural?, are you less likely to get injured?

Welcome to LGN’s barefoot issue, where we hope to help you assess where you stand in the debate and what you should be standing in..

 

Barefoot background:
While the popular running debate for barefoot running or wearing ‘minimal’ shoes has truly taken off in the past decade, as a running concept it dates back to Neolithic man and more recently inspiration has been taken from Olympic medal dominating East African nations.

Indeed perhaps the first Olympic star to inadvertently get the barefoot discussion moving was the iconic Abebe Bikila who won the 1960 Rome Marathon without shoes, but then threw the debate wide open by repeating his Olympic gold medal feat 4 years later in Tokyo while wearing shoes….. and breaking the world record!

Many elite performers continued to run barefoot over the years, with one of the most high profile being Zola Budd, who competed in international cross country races and the 1984 LA Olympics without shoes. And more recently the publication in 2009 of book ‘Born to Run’ created a renewed surge of interest in America and Western Europe.

Why?
Advocates of barefoot running cite multiple reasons why running without shoes is advantageous, one of the most often stated is that barefoot running is more natural for the body and more closely aligned with how the body is designed to run as barefoot runners automatically land on their forefoot as opposed to their heel.

Following on from the claim that barefoot running is more natural, many people believe that this perceived empathy with natural biomechanics helps reduce risk of injury and by avoiding structured running shoes ensures that the runner strengthen key supporting lower leg muscles.

 

Reduced injury risk evidence?
Anecdotally LGN has corporate Run Club members who are evangelical in their praise for embracing a minimal shoe approach for injury reduction, however, there is little in the way of robust research to provide us with tangible evidence that barefoot is better and or reduces risk of injury.

Many barefoot converts will point to new Harvard University research has shows how forefoot running can reduce amount of impact compared to shoes, but alas there was no evidence linking this reduced impact to reduced injury, and for us at LGN the major drawback was it studied only people who had grown up without shoes and thus had adapted to barefoot running from birth. The only thing we currently know from research regarding running injury prevention is that is that training volume is the critical factor.

LGN opinion
There is no doubt that for some people running without traditional shoes has been beneficial, although we would argue that it might not be the shoes that caused the problem in the first place. Running without shoes for most people reduces quantity of running a person is able to do and this (as born out by research) reduces risk of injury. So question exists, is it the footwear or the training that is making pivotal difference?

 

What constitutes Natural?
When barefoot running people naturally forefoot strike (land on the front portion of their foot) instead of heel strike, thus it is seen as more natural and effective way to run.
However, a strong counter ‘natural’ argument exists based on fact that when left to its own natural devices, automatically heel stroke as soon as they are given running shoes? There is more cushioning in the heel of a running shoe than available at forefoot and the body instinctively appears to use this resource.

LGN opinion:
Assuming natural method is best, we at LGN believe the human body knows what it wants and if forefoot striking was genuine best option the body would prefer to forefoot strike when in running shoes, but in majority of cases this is not the case.

The key questions offered asked is - “But faster runners forefoot strike so it must be better?” As well as barefoot running, many have also tried adopting forefoot running in line with what is perceived to me more natural and in many cases because elite athletes are perceived to run in this style.

Again there is limited biomechanical evidence of how the fastest people run, although research was carried out at the Japan International Half Marathon to assess how their feet made impact with the ground, and it made for interesting reading:

• 1% forefoot (none of 1% made the podium)
• 75% heal strike
• 24% mid foot (majority of top finishers)

Everybody’s biomechanics vary depending on terrain and importantly depending on speed of movement. As you run faster your biomechanics instinctively shift towards mid foot striking (as born out by Japan marathon research), we at LGN therefore do not encourage people to change their biomechanics, instead encourage them assess how it naturally changes as their running fitness improves.

 

LGN conclusion:
We at LGN believe experimenting with barefoot running can offer very real beneficial experiences, by providing additional strengthening to lower leg and feet muscles and because it provides something new in terms of sensory running experiences – from the sensation of fresh grass between the toes to sand under feet etc.

However, we at LGN would not recommend barefoot running if your primary reason is to become a quicker runner or less injury prone as currently the supporting research is not available.

Most people reading this LGN blog have grown up in shoes and spent many years with running shoes, and from our LGN anecdotal evidence even experimenting with a barefoot trot around the block runs the risk of overly stressing calf muscles and creating Achilles tendon problems.

For those keen to experiment with barefoot running, it is important to not do too much too soon, be gently progressive and LGN recommend assisting the transition by using minimalist shoes.

 

Minimilist shoe options:
The Asics Gel Excel 33 is a good example of a leading running brand listening and responding to runners requests. This shoe is specifically aimed at those looking for a more natural running sensation but wanting some protection & cushioning.

The Asics minimilist shoe the Gel Excel 33

http://www.runnersneed.com/asics-women's-gel-excel-33/natural-/-barefoot-shoes/running-specialists/fcp-product/3441

The Asics Gel Excel 33 could well prove the stepping stone into a pair of Vibram Five fingers shoes, these have become the default minimal protection shoe for barefoot runners who don’t have acres of fields or sand to run in and want protection from urban living, for more info please see link below:

http://www.runnersneed.com/vibram-fivefingers-bikila/natural-/-barefoot-...

 

LGN's Top 5 barefoot running tips:
1. Start by walking barefoot

2. Don’t over do initial experimenting

3. Consider buying minimalist shoes

4. No more than 10% extra barefoot time per week

5. Stretch calf and Achilles muscles regularly

Happy running from all the team at LGN!