Why would I consider running barefoot?

There has been an exciting new wave of running fanatics who have decided to go back to their roots and start barefoot running. This is done by removing or limiting the amount of support and cushioning which a running shoe currently provides. The idea being the foot will work in a natural way and the way it is ideally meant to function, maximising our proprioceptive feedback.

Proprioceptive feedback looks at the bodies senses which enable us to monitor the relative position of neighbouring body parts, simply put; it is knowing what each body part is doing at any time.

It is thought this makes the body stronger and more efficient, hence reducing the risk of injury. Yet little research has been provided to support this theory.

The reality of running and why this is difficult to put into practice.

Running is a complex movement, one which very few of us have been trained to do, not all of us can run perfectly or run properly.

We have been running for most of our lives with advanced technology on our feet with support and lots of cushioning, so we are not used to using our feet in this way.

If we decided to start running barefoot, trying to replicate our normal routine the risk of injury is quite high.

Running pain and injury free is not as easy as it seems, we know there is marked discrepancies between many runners which need to be assessed before anyone decides to go barefoot.

Barefoot Running

The facts:
Unfortunately there are none, there is a huge scope for research into the benefits or risks of running barefoot, what we do know is there is a massive revolution or social interest into the implications of barefoot running. There is some evidence on the difference in the way we run with and without shoes, but none on which one is better.

What we think we know?

Pro Barefoot running:

Before the first running shoe was created (early 19th century) we never had technical footwear to run in, all activities were done without shoes on or in sandals.

Those who run barefoot, or in minimal footwear, tend to avoid "heel-striking," and instead land on the ball of the foot or the middle of the foot. These runners use the natural architecture of the foot and leg to avoid hurtful and potentially damaging impacts.

Barefoot running may be used to increase and improve the strength and efficiency of walking and running mechanics.

Barefoot running may increase the proprioceptive feedback when landing and hence help us employ a more efficient running pattern.

Pro Footwear running:

Footwear today is designed to allow individuals who need biomechanical assistance to go for a run whilst reducing the risk of injury. Clinically, it has been shown that those who need help biomechanically can benefit from a more supportive shoe, which can reduce their risk of injury and allow them to run unrestricted.

What should I do?

Firstly, you need to decide if you are willing to commit to barefoot training, as it is not something you can just start doing without help.

Secondly, it is crucial to understand the need for a slow adaption period, to begin barefoot running. A thorough strengthening program may also be necessary before you can become a candidate for barefoot running.

In most cases people undertaking a barefoot running program will need to purchase one of the many 'barefoot' shoes available. These shoes are designed to allow free movement of the foot but at the same time provide protection. Examples may include but are not limited to the Nike Free, Vibram Five Fingers and to some extent Newtons.

If you are serious about trying some barefoot running it is highly recommended you seek professional advice from a podiatrist to have your biomechanics and gait pattern assessed. Be prepared and come with a list of questions to ask your podiatrist.

It is not recommended that you just removed your old running shoes and set off for a run. This almost guarantees pain and increases the risk of lower limb injury.

'If you fail to prepare, prepare to fail.'
Benjamin Franklin

James Pope is a Podiatrist and consults at OPSMC.

• For additional help and advice about barefoot running make an appointment to see James Pope or contact the Podiatry department at Olympic Park Sports Medicine Centre.