Barefoot Running: The Bare Truth!
So I’ve been wanting to write a post on the barefoot running craze for some time now, but this Running Barefoot article in the Huffington Post really sparked my keystrokes. Dr. Neil Blitz, Chief of Foot Surgery and Chairman of Orthopaedics at Bronx Lebanon Hospital in New York wrote the article and of course the Angry Trainer just had to comment.
Yes, it’s no secret that I’m not a fan a distance running, and have written numerous posts on what I feel are the negative effects this form of exercise can have on your body. And there’s scientific evidence, as well as real world statistics to back up my points. Check out Why Marathon’s May Not Make You Healthy for more of my thoughts. But regardless of whether I’m right or wrong, people will still run. Now it seems as though the key question being asked is whether or not runners should be wearing sneakers, with a new “natural running” movement starting to gather steam. Yep, barefoot running is the latest fitness craze!
To which I say – Seriously?
The barefoot groupies will tell you that this trend retrains your foot muscles, changes how you run, and connects you more with the earth. They’ll say wearing shoes weakens your feet and increases your risk for injury. And some even argue that traditional shoes and sneakers will soon be a thing of the past. Well, I’m afraid I’m in total disagreement. I left comments on the article and received a barrage of insults on how I look, along with comments telling me to “free my feet”. Uh okay?
To me it’s common sense to wear sneakers while running, and shoes during everyday life. The “get back to nature” part of this idea doesn’t sit well with me. Our sophisticated brain has allowed us to develop shelter, clothing, technology, agriculture and many other inventions that have extended our life span, as well as improve it. Shoes, sneakers and footwear in general were created for a reason – to protect and support our feet.
Generally, 40 – 60 % of your weight is placed on each joint during normal activity, but when running, this number can increase three fold. That’s a tremendous amount of pressure being placed on each toe, foot, ankle, knee, hip, and let’s not forget the disks between the vertebrae in your spine – yes they act as a buffer also. As a trainer, I already see numerous foot injuries, ankle sprains, nagging knee and hip issues and heel spurs from people than run with sneakers. How much more would I see if everyone was barefoot? Don’t even try to tell me they were injured because they had sneakers on – that’s ludicrous.
It seems counter intuitive to me that running barefoot is actually better for you. How can it be when it provides less cushion, absorption, stability and comfort. I can tell you in my conversations with various foot doctors throughout the years one theme is common – the foot needs support. Even without running, the human foot will deteriorate over time; the arch will collapse, and the foot will flatten out. This is totally normal and part of the aging process. Now in my mind, running barefoot would only make these conditions worse, and may potentially end up causing serious, possibly permanent damage.
Some proponents will recommend minimalistic footwear like Vibram Five Fingers and other odd looking shoes that look like gloves for your feet. I can tell you that for years I wore nothing but the original Converse Chuck Taylors. You know the ones that are just canvas, no insole, not support, no nothing? You can’t get much more Spartan than those. I did everything in them; workouts, martial arts, even running 8 miles or sprinting. Guess what happened? I wrecked my feet. I suffered such terrible pain in my feet that I had to walk sideways down stairs and every step was painful. I gave in and finally got myself a great pair of running shoes and almost overnight the pain went away. I’ve never looked back and my feet feel terrific.
Sure, the wrong shoe, or one that doesn’t fit properly can cause damage to your feet. Each person’s feet are unique, and truthfully the sneakers you wear should be carefully chosen depending on what your specific needs are. I think it’s something that is sorely overlooked with most people buying brands and styles based on name and color, not necessarily for the right support. But even so, I believe that those who choose to run barefoot will ultimately suffer in the long run (pardon the pun). I just can’t see how they won’t.
*Edit 4/27/11 – I’ve had a lot of feedback regarding my remarks on the Vibram Five Fingers, and many of you are saying the same thing; that they’re great! So, as my interest has always been to provide you with the truth, I’m going to try a pair of these glove-like footwear myself, and give you my own personal account. I’m really excited actually as I love learning things that teach me sometihing new and change my view on a particular subject. But don’t get too excited, nothing will change my mind about barefoot running!
But what do you think? Do you run barefoot? Have you been injured while doing so, or do you love it? Start sending your thoughts!
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CARDIO CONFUSION
about 2 years ago - 20 comments
It really angers me when I see a supposedly authentic and qualified fitness website spreading misinformation. It’s one of the reasons we started the Angry Trainer Fitness website in the first place – to give you the facts about fitness – not the fiction!
And man is there a need for fitness education out there! Just check out World Fitness News, a fitness and health information website I stumbled upon today. I found this article on weight loss and my jaw dropped at what I read.
The site suggests if you’re trying to lose weight that you must do 4-5 hours minimum of cardio ONLY exercise per week. What? I can’t believe people still think this way. First of all – how boring, and secondly – who has the time? Plus it’s wrong! Where is the strength training in a total cardio program? Every reputable fitness professional out there knows the all-cardio-all-the-time plan is completely false. The person behind the piece is stuck in the “pasta is good for you” era in their way of thinking. Crazy!
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about 2 years ago
I want a pair for running on the beach, not the road/track etc… However I will say that a good friend of mine bought a pair of the 5-Fingers and within a week his knee pain of several years was gone. And he had tried Nikes, Addidas, New Balance etc… He never looked back and bought two more 5-Fingers.
about 2 years ago
The 5 finger shoes are amazing! I have to admit, I
prefer cross trainers while doing my normal workout routine, but when it comes to running it’s only 5 fingers. I stopped doing various forms of cardio due to problems with my feet, but with vibram the problems went away almost instantly. But actually running completely barefoot, I have to agree with you angry trainer, I won’t be doing it. ever.
about 2 years ago
Kelly I’m curious- how far do you run when using the Vibrams?
about 2 years ago
depends, usually around 3 miles.
about 2 years ago
The most glaringly obvious question to me is: What about man-made waste such as sharp glass bottles or shards or nails that you might step into? Obviously none of them quite had the joy of this experience, like I had when I was a small girl and there was one in the public pool I went to.
about 2 years ago
While I love my Vibrams, I do not run in them. They are amazing for MMA type training(which I do 3 to 5 days a week) and better then barefoot. I will always prefer sneakers when I run though.
about 2 years ago
Al, as you know, I grew up as runner. I don’t run any long distances anymore but…running barefoot has got to be THE WORST idea I have ever heard. I did ONCE and ended up with plantar fasciitis. I am not sure of that spelling.
But it hurts like hell sometimes and for a long time I couldn’t run at all as it felt like someone was sticking a knife into the balls of my feet or my arch.
Sneakers are the way to go for running in my opinion. I have never tried a pair of the Vibrams but I would just to learn. I would say as a runner, the more cushion you get between your feet and the road THE BETTER.
about 2 years ago
Barefoot running is such a hot topic, as a trainer, running coach,and part timer at a local running store. I’ m always being asked about barefoot running. I believe barefoot running, (ie vibrams, minimalistic running) has a place. I own three pairs of vibrams and multiple minimal shoes and I love them, BUT they will not replace my everyday running shoes. I believe they have their place. I use mine for short distance, form drills. Some of the biggest problems are people start off too quickly, you have to ease into them. 20 mins to start and build up. Don’t let them become your only shoe. One reason I see people having success with them is because, people are over corrected in their running shoes, ie motion control and stability, when they don’t need it. They have IT problems and go minimalistic or barefoot, it allows the foot to function more naturally and they have better results, hence barefoot running saves the world.
I think the best trend going in running right now is good form running, natural running, I think if you have better form, then you have better running,no matter what shoe you wear.
about 2 years ago
I’m surprised that you (as a personal trainer and with as much experience as you have) do not understand the dynamic nature of the body. It changes and adapts to the conditions in which it is placed. Just look at the muscle bulk that appears with weight training. Why would you not think that the foot pads could not thicken with use, or the soles of the feet could not toughen up when subject to rougher conditions than the inside of a shoe, or that the plantar muscles of the feet would not become stronger when the arch supports of shoes were removed?
I am a chiropractor and have a good understanding of the adaptability of the body and proper biomechanics. Barefoot running makes a lot of sense to me from a biomechanical and neurological standpoint. As long as people take things VERY slowly and wean off of shoes, then they can prevent overuse injuries and other problems. I have been weaning off of shoes for 7 months now and will run only 2 miles sans shoes and up to 6 miles with Vibram Five Fingers (no shoes feels much better to me than with VFFs) and only 3 times a week. The transition has to be slow (and with the correct technique; ie: knees bent and with mid or forefoot strike)!
Also, be careful about making assumptions about the injury rate of barefoot running…there is growing evidence that it is actually lower than with shoes.
about 2 years ago
Jason, If barefoot running is really the right way to go, better for you, makes you stronger and a more efficient athlete, then why is there not one world caliber athlete that competes sans sneakers? Don’t you think people that make a living with their athletic performance would want to be better? I will never run barefoot or even attempt it-that’s just my belief after doing my own research and talking with various podiatrists.
I do have a very good understanding of the dynamic nature of the human body. I also know it is highly adaptive, but I have learned that just because you CAN do something doesn’t mean you SHOULD. Or that over time it’s a healthy way to go. I’m going to try Vibrams and wear them for a month to see what they’re all about. But barefoot? I just can’t see it for myself.
Just as some people can smoke their entire life and live to 100, I’m sure some people can run barefoot and be just fine. But you as a chiropractor know that most of the population already suffer from misalignment of just about everything, and I don’t think being barefoot would help them at all.
If it works for you, than I’m happy for you. I just don’t believe it’s a good choice for the masses. Thanks for the comments, I do respect your position.
about 2 years ago
Jason I think you already pretty much sumed up why barefoot running won’t work for most people…in a world of fast results and crash diets, why do you think people will take the time and effort to get used to barefoot running, especially when feet are regularly seen as something that is “just there” and that doesn’t need extra care.
about 2 years ago
Barefoot walking or running or barefoot whatever will develop feet muscles and will bring a lot of benefits like improve balance and help prevent injury BUT ONLY IF YOU DO IT ON NATURAL SURFACES (sand, dirt, grass, etc.), for man-made surfaces (like concrete) we need to wear shoes.
about 2 years ago
Guarantee this person is one of two things
A. Fat
B. Unathletic
about 2 years ago
When I was 19yrs old I developed runner’s knee. I was made shoe insoles by the orthotic specialist which were prescribed by the podiatrist. I was told my feet are almost flat at that time. By the time I was 21 I could no longer run, bike, walk, sit, or bend my knee without pain and/or irritation in my knee. So what did I do pretty much avoided almost any strenuous activity. When I was 29yrs old I was introduced to the idea of barefooting and minimalist shoes. This was in 2006.
So what did I do, I started running barefoot. With in a month I was I running almost 3 miles (around 2.75 miles) 5-6 days a week. I had absolutely no knee pain. I also started wearing minimalist shoes. Something else happened too. I developed an arch. I went from a size 6.5-7 shoe to a size 5.5-6. Another thing happened I had less foot, knee, hip, and lower back pain.
Funny thing is for the first time in my life during the last 5 yrs I officially became obese. I stopped running, because well I live in MN and I wasn’t able to run when winter hit. I tried minimalist shoes, but my knee started bothering me. I tried the treadmill my knee started bothering. Then life happened I got lazy never took running up again after that., but continued to wear the most minimalist shoes I could find whenever possible. Gained 40lbs, but the pain never came back.
Without shoes you just run differently there isn’t any pressure to the joints, because you barely touch the ground. How I gage my form when running barefoot, is #1 can I hear my foot slapping the ground. If I do I’m doing it wrong, I make no sound when running correctly. #2 are my boobs bouncing. I’m well endowed and have yet to find a sports bra that properly supports me. If my boobs are bouncing I’m landing to hard.
With barefoot running, you essentially just glide over the ground like a leaf blowing in the wind. That is on pavement or not. Although I will say if the ground is to smooth like cement or new blacktop I will not run correctly. Even in grass I can’t get the proper form. I need gravel or other rough surfaces or my brain does not get the hint from my feet to run properly.
If you run barefoot like you do in shoes I guarantee with 100% certainty you will get injured and quickly. Same with minimalist shoes or chuck taylors. I can guarantee that you got injured in them because you weren’t listening to your body. You were either using poor form, or you were pushing your body beyond it’s limits. Your a personal trainer, so I’m sure you see your clients get injured, why because they had poor form or weren’t listening to their bodies.
Oh and BTW 1 month is not enough time for you to adjust using minimalist shoes, or running in minimalist shoes. You need to give it at least a few months. You have to change your movement. You have to become conscious of the way you are taking each step and focus on your body and how it is responding. It is trial and error, which takes a long time to correct not just a few weeks.
about 1 year ago
I’ve been using Vibram 5 Finger shoes for 7 months now and I must say, THEY’RE AMAZING! I run a minimum of 6 miles a day. I was never able to run so much with any other shoes because I would develop harsh knee pains. I run on all types of surfaces without my feet hating me. Sure, it took a month to adjust to them, but it was definitely worth it. I guess this is a matter of different strokes for different folks, but I love them!
about 1 year ago
I just got a pair of BFF for trail running and I don’t want to go back to a normal tennis shoe again. After a 3 mile run in them I could feel parts of my ankles I event used in a long time as well as my calves and I run at least 30 miles a week. Immediately you change your gait running more upright. I think you’ll find yourself reposting shortly saying how much you like the natural feel of the shoe and how much of a better workout it is. Tennis shoes have been the biggest brainwash sell since Nike first launched. I have a grandmother who is 70 and has one of the highest arches you will ever see simply because she grew up barefoot and continues to leave her shoes off as often as possible. Good luck with the shoes I hope you find as much joy in them as I and many others have. Can’t wait to read your repost with your opinion on them.
about 9 months ago
While debating whether or not to try to go ‘barefoot’ with my running, I came across this blog. I have been running about a month with them and my whole body is feeling better. Though, I am disappointed that my distances are not what they were, I understand that most of it is because I am having to completely re-learn how to run and adjust my form.
Now that being said, I would like to make the following points:
- first, you edited in April 2011 that you were going to try the shoes, but then never followed up. Could you?
- Second, and this is the point I REALLY want to ask, is as a personal trainer, do you still recommend that your clients wear weight lifting belts when you are training them? My guess is that you probably do not, due to the recent craze of core strength, and the fact that the body has it’s own natural weight lifting belt. Using a belt only decreases the ability of these muscles to function properly, leading to more injuries, instead of less.
My point is, wouldn’t a ‘normal’ running shoe do the same thing? Mask bad form and cause more injuries instead of less?