In essence, the more flexible, flat, light, thin and simple the shoe, the more “natural” the movement. (5) (7) (8) For those with repetitive knee problems, barefoot running may offer relief, provided the strain on the Achilles and calf is well tolerated.īarefoot shoes or minimalist running shoes are designed to minimize “interference with the natural movement of the foot.” (12) They are classified according to flexibility, heel-toe drop, weight, stack height (sole thickness at the heel) and motion control / stability technology. (3) (6)īy retraining to land on the forefoot, common injuries to the hamstring, plantar fascia, and knee are reduced while Achilles tendon and calf injuries are increased. Adopting this forefoot strike pattern reduces both peak knee extension and stride length. This is a natural response to the heavy impact of landing on the heel without cushioning. Barefoot running causes us to strike the ground with the front of the foot. Per kilometer there was no difference in injuries sustained.īut that’s not the whole story. It turned out that the barefoot runners in question ran half as much as their shoed counterparts. The first study to properly test the theory produced exciting results – barefooters experience fewer injuries! (5) The truth, however, was an uncomfortable one. The central claim of the barefoot movement is that running without shoes reduces injury. Compared to our forebears (or the ultra-running Mexican Tarahumara tribe) we are generally heavier, fatter, and taller – not exactly a recipe for success. As habitual shoe wearers, most of us have developed a running gait and musculature to go with cushioned shoes. It’s a compelling argument which has inevitably excited as many critics as fans. (2) (3) (4) There’s also the appeal of being literally in touch with nature (picture white sandy beaches and leafy trails). The biomechanical change in gait, foot angle and strike pattern when we run barefoot is thought to increase foot strength and natural sensitivity as well as improve tendon elasticity and running economy. The Barefoot Runners Society sprouted in the same year, and to back it all up, Nature published research showing how barefoot running was less likely to cause injury. His 2009 book of that name sold millions of copies and resulted in an explosion of runners taking up the natural style. The recent trend in barefoot running was sparked by author Christopher McDougall’s claim that we were “born to run” (barefoot of course). But is barefoot running good for you ? A decade into the barefoot boom, here’s what we’ve learned so far. It’s been around for a while (ask your ancestors) and on the surface, it’s as simple as taking your shoes off. Barefoot running needs little introduction.
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