Have you seen the funny little shoes that more and more people have every week?  You know, the ones with the slots for the toes.  They’re the ones that are supposed to cover your feet so you can do the “barefoot” runs.  If you haven’t seen them, do a search.  They’re worth a look.  I’ve actually contemplated buying a pair for myself.  Are they really something that you should look into adding to your wardrobe, though?

Currently there isn’t very much research on the topic of barefoot running, and even less on the long-term effects it may have.  Many people refer to the book “Born to Run” as proof that barefoot running doesn’t have long term effects.  The book is a very interesting look at the Tarahumara Indians that have a storied history of running long distances without shoes.  I think this is a very dangerous assumption to make, though.

Despite my previous comment, I am a proponent of barefoot running.  I think that it has a lot of potential to decrease the number of injuries seen in runners, and the general population for that matter.  Let me first address why I think there are some people fighting this movement.

Most of us have been brought up wearing, and especially exercising, in shoes.  Because of this, our bodies have adapted to them, and will continue to expect us to train in shoes.  The Tarahumara have been brought up running barefoot, and their bodies expect to continue on this path.  I would assume that the amount of injuries seen in the Tarahumara who decide to wear shoes while running, would be much lower than the number of injuries seen if we all decided to stop wearing shoes while we run.  This is where a lot of runners that I know have made their mistake when adding barefoot running.  We must adapt ourselves to new stresses SLOWLY (many people just try to add it in for their normal run once or twice a week, which is much too fast to adapt to the new forces that we are putting on ourselves).

So why do I think that barefoot running is something that you should look into?  There are two main reasons.  To start, many of the barefoot runners say that running without shoes improves your running form.  This is something that I can’t disagree with.  If you take the time to observe a lot of runners wearing shoes, especially those that are going long distances, you will see that a majority of them have a heal strike (the heal is the first part of the foot to touch the ground).  The shoe acts as a stress absorber in this situation, absorbing some of the stress that would otherwise be passed on to the joints.

If those same runners would switch to barefoot running, problems would present themselves.  The constant pounding that they put through their feet would go straight to their ankles, knees and hips, instead of being absorbed by the shoes.  This abuse over time would likely lead to injury.  If you are already in this situation, please let me know, as chiropractic care can help alleviate some of the related symptoms (such as foot, ankle, knee and hip pain).  Of course a change in your gait, or adding shoes back into your routine, is going to be the only way to produce long-term pain relief.

If you watch most barefoot runners, you will notice that they stay up on their toes more when the foot hits the ground.  By landing on the balls of their feet, they allow the foot, leg and thigh muscles to absorb the stresses of running, rather than the joints.  As I mentioned earlier, you have to get your body used to this type of work, otherwise it may lead to other, unforeseen problems.

The second reason that I think barefoot running is a good approach is what shoes do to your muscles.  Since the shoes absorb a large percentage of the stresses that running produces, it allows the muscles that would normally be used to rest.  This rest leads to less strength over time.  Just like you and I, if these muscles don’t have to work consistently, they lose some of their usefulness.  The only way to avoid this is by giving them something to do periodically, which will help them retain strength.

Approach

So, how do you know when and where to substitute barefoot running for your normal training?  This is a very tough question to answer, as there is no research to rely on.  As always, common sense is your best weapon in this battle.

Here are my recommendations.  Find a soft surface, where you won’t have to worry about stepping on anything that may cause pain or injury (sticks, rocks, holes, etc…), which obviously isn’t easy.  I recommend a football/soccer field or track to start, but I’m sure that there are places that you can think of that will allow you the same benefits.  The reason you want to start on a soft surface is to get your feet toughened up to the point that you can move to other environments.  The softer surfaces will also help you absorb some of the shock that running produces, until you can figure out the running stride that is going to be most comfortable to you (theoretically this should help reduce injuries).

The first couple of days you aren’t going to want to run very far.  A couple series of sprints may be all you can handle.  That’s ok.  You just want to make sure that you don’t overuse those muscles that aren’t used to this kind of work.  Take a couple weeks, or even months, to build up to more intense workouts.

In the beginning especially, you will want to alternate working out with, and without, shoes.   This will ensure that you will continue to progress, will stay in shape, and will give the muscles that aren’t used to being worked a nice introduction, without pushing them too hard.

I don’t recommend switching to all barefoot running, unless ground-breaking research appears that shows it is the best route to take.  This may make me sound soft, but there are far too many dangers in our environment to add this all the time.  We adapted ourselves to shoes for a reason.  They provide warmth when needed, and protection always.  Any time you can do the same activity in a safer manner, it is a healthier decision.   In this case, you just need both sides of the spectrum to maintain your optimum health.

Next time you see those funny little shoes, pay attention to the runners that are wearing them.  Better yet, think about getting yourself a pair similar to them.  I haven’t spent any money on the shoes, but I have implemented the barefoot running a couple of times a week.  I have really liked the changes, and I think you will too.

Jeffrey L. Cumro, DC
Better Life Chiropractic and Wellness, LLC
                Better Care > Better Health> Better Life
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