Many people complain that their feet hurt when they run. I was at the gym with my friend the other day and she said that she prefers to run barefoot. I found this very odd and am interested to learn the benefits of running barefoot if there are any. Running is a great source of exercise for it improves cardiovascular health, decreases risk of stroke, and has a positive effect on mood state; and running barefoot can do the same. As I looked more into this issue, running barefoot is not an uncommon activity. International athletes, Zola Budd-Pieterse and Abebe Bikila successfully compete barefoot and in doing so have had no negative effects on their respective times, but the question is why?
Michael Warburton, analyzed the effects of the equally divided barefoot and shod populations in haiti. He concluded injury rates in the lower extremities were significantly higher than those of the barefoot population. Although this suggests wearing shoes while running increases the chance of injury, there can be other explanations. Barefoot runners maybe too poor to seek medical attention for minor sprains. Those who wear shoes may wear them because of previous foot problems in past. Shod runners may also cover more distance than a barefoot runner, increasing chance for injury.
However Warburton did have an argument. Does running barefoot help prevent injury and go against every reason to buy a $200 running shoe? 79% of runners incur an injury annually, could running barefoot be the answer? Two types of injuries result in footwear are ankle sprains and plantar fasciitis “of inflammation of the ligament running along the sole of the foot” (Warbuton 1). Footware can increase the risk of sprains because it decreases the awareness of the foot position. This is due to the fact that the nerves in the foot do not make contact with the ground.
According to the researchers in the article “the function of the plantar fascia is to create a support system for the arch of the foot and to act as a shock absorber” (Hanson 1). runners who wear sneakers expect the sneakers to absorb the shock, therefore they run less cautiously, which weakens the planta fascia because it’s not being utilized and can lead to more direct impact with the ground. Barefoot runners on the other hand compensate for this lack of cushion, by flexing their foot and creating a softer landing. Barefoot runners also land mid-foot, distributing the pressure more equally and increasing the strength of the soft tissues of the foot.
Twice as many injuries occur in wearers of expensive running shoes than wearers of less expensive shoes. It could be reasoned that this is because less expensive shoes more embody the regular foot.
Running barefoot is also more economically efficient than running with shoes because your body uses less oxygen when you run barefoot. A study conducted test the velocity at peak oxygen consumption of men and women running barefoot on the ground and the treadmill and the oxygen levels of people running with sneakers on, on the ground and on the treadmill. “For each condition, subjects ran for 6 min at 70 % vVO 2 max pace while VO 2 , heart rate (HR), and rating of perceived exertion(RPE) were assessed” (Hanson 1). The results showed that across the two surfaces, running barefoot was 3.8% more economical than running with sneakers. Heart rate and rate of perceived exertion were significantly lower. The weight of the shoe can contribute to the oxygen use because it requires additionally energy to move mass of the shoe when you run.
All this being said, if you have foot problems, running barefoot is not the best option for you. For example, people who have diabetes have less sensitivity in their feet, making them more vulnerable to infection when barefoot. Also if you have really flat feet and a doctor recommends orthotics, you should not run barefoot. To conclude, it is all about preference and foot type. But studies have proven that barefoot running is healthier!
When I trained in high school, my trainer suggested I do striders barefoot. Of course, this was not the same as running a 5K across cement and gravel. Striders are a bit of a sprint for about 50 meters, which I always did in the grass. I found that this benefitted me greatly, giving my feet a relief after finishing a hard workout. However, grass is soft and more reliable than cement or any other surfaces that you might run on. Out of personal experience, I would not run a long distance run without sneakers because of the possibility of injury. Especially in State College, you will see glass and other materials that would not feel pleasant if pressed into the bottom of your foot. To stay safe, I would suggest sticking with sneakers, even though there may be some health benefits with barefoot exercise.
I enjoy running and I really cannot imagine running barefoot. I found this article to be very interesting though, as my feet always hurt after going for a long run. I can’t seem to find the right type of supportive running shoes, but I do not think no shoes at all would be the answer. Especially with rocks and other possible things your feet need to stay protected from! I found the reference to the plantar fascia very interesting though, as I actually tore my from running in high school. Supportive shoes are SO important for athletes.
I find this article to be very enlightening! As an athlete I would think that running without shoes would be the most efficient way of running, yet you clearly suggest otherwise. Interestingly connected, I know that dead lifting with out shoes on is also best way of conserving one’s energy. Unfortunately, I have flat feet so I cannot experiment with this but I definitely will suggest it to other athletes!
As a runner, I would not think barefoot running would be beneficial. I would think it would cause more injuries since shoes protect your feet from stepping on sharp objects and give support. However, your post and its data was very convincing and made me more aware that running barefoot could be actually less harmful.
If you are running on the street or are in a situation where you need running shoes, here is a link to how to pick the best running shoe for your foot. http://www.rei.com/learn/expert-advice/running-shoes.html