The saying goes “If you want to run, all you need are a pair of shoes.” But what if you don’t even need the shoes, how about we change the saying to “If you want to run, all you need are a pair of feet!” Humans have evolved to run barefoot over the past 2 million years. When the terrain in Africa shifted from forest and woodlands to desert plains with low brush, many new food sources became available. How all of this affected the evolution of running is really interesting. Humans run at a speed that makes most animals they chase gallop. When a quadruped gallops they are unable to pant, forcing them to become overheated and exhausted in about 10-15 minutes. Although humans cannot run fast enough to catch the animal, they are able to maintain a speed that ensures the heat exhausted animal will be their next meal. So how did humans go from barefoot running to wearing shoes named “The Beast” (a motion control shoe with EXTREME support and cushioning)? Although there is a need for foot protection since barefoot running can be painful with gravel and broken glass to worry about, but why do we need all of the cushion? Modern running shoes are a fairly new concept, being about only 40 years old, but they have changed the landscape of running and the people who run. With all of the cushioning and support in modern running shoes, the human foot gets weak. This causes problems not only in the foot, but all of the lower extremities. Barefoot running can increase foot strength and a Harvard study reported that increasing foot strength by just 2% can decrease injury by 50%. The study also reported that injuries from landing on the heel while running are less likely to occur with barefoot running since there is a shift from running heal-to-toe to running on the balls of your feet. This increases efficiency because landing on your heel while running causes the forward motion of the leg comes to a standstill and the momentum must then be recreated (causing you to use more energy and run less efficiently). Shoe companies know this and are beginning to design shoes with more flexibility, less cushion and support, and more freedom. Nike has the “Free” and Vibram makes a wide variety of “Five Fingers.” If you have never tried running barefoot, I would suggest you give it a try. There is no investment needed to start, all you need are your two feet. Start slow by running a few laps around the back yard, it will take a little adjusting but the benefits of preventing injury and improving performance will pay off.- Practice proper form- You should aim to land to the ball of your foot and gently bring your heel down. The landing should feel springy without tightness or pain (these can indicate improper form.)
- Alternate between sneakers and bare feet- You need to work yourself into barefoot running slowly, start by running 500 feet barefoot after your normal run with shoes on. Work your way up to a few sets of running 500 feet and gradually up to half-mile barefoot runs and more.
- Choose your surfaces carefully- The ideal surface is a flat grass area free of rocks, such as a soccer or football field. You will eventually build up thicker skin on the balls of your feet and will be able to run on harder surfaces.
- Consider minimalist shoes- The Nike "Free" or Vibram "5 Fingers" are a great way to work into barefoot running.
- Try a barefoot walk- You can strengthen the muscles of the foot and ankle more when walking barefoot than walking with sneakers. When walking you do not need to worry about staying on the balls of your feet, a normal heel strike is suitable.
Harvard Study- Videos of Forefoot strike vs Heel strike
