Who needs shoes? Barefoot running is good for you
And you thought barefoot running was just some wacky new fitness craze. Well, new research from Harvard scientists suggests that the bare human foot is better able to withstand the impact of running than fancy cushioned sneakers can.
The study, appearing in the new issue of the journal Nature, describes the mechanics of running barefoot, or with minimal footwear, and how it can actually help prevent injury.
Sounds nutty, right? Not to mention painful. But researchers found that in shoes, runners strike the ground heel-first, generating a far more powerful -- and potentially painful -- blow than do barefoot runners, who hit the ground toward the middle or front of the foot. Simply put, running barefoot allows the foot to strike in a way that triggers less of an impact, researchers said.
After all, for millions of years humans have been running barefoot or with no-frills footwear like sandals or moccasins, the study explains. Running shoes weren't invented until the 1970s. Somehow, humankind managed quite well all that time without them.
Not everyone is convinced that running sans shoes translates into fewer injuries.
"I think the contentious part will be whether wearing shoes and changing the pattern of running...actually has an impact on foot injury," Brian Richmond, an anthropologist at George Washington University told the Boston Globe. "It's an idea worth examining, because basically what they found is how people would run in a more natural setting."
Harvard scientists have been studying the differences for years and you can find some of their extensive findings at the team's barefoot running site. They even offer tips on how to run properly without shoes. Tip: start working on those calluses now.
As I recall, Picture of Health has quite a few readers who are big fans of shoeless running. When we wrote about the issue in the fall, many of you said you were inspired to ditch your Nikes after reading reading Born to Run, the New York Times bestseller by Christopher McDougall about the Tarahumara Indians in Mexico who run mega-long distances without a problem.
So, are you still at it? Any thoughts about the new research?
Baltimore Sun photo
Comments
I'm a freshman in highschool and i run track. Whenever I forget my shoes I ALWAYS run barefoot. It's exhilarating and it feels healthier. Tennis shoes bind your feet and make it harder to run on your toes.
Posted by: madi | January 28, 2010 9:38 AM
Can't wait to see Harvard scientists do their big expose on the potential hazards of coats and hats in cold weather.
Posted by: Jeff | January 28, 2010 10:18 AM
Every time I read one of these stories on the superiority of barefoot running, I think:
What if you wear shoes but you're already a midfoot striker? And what about those of us who have low arches and need support to correct the biomechanical imbalances?
Until I see these factors addressed, I'm keeping my shoes. It is fun to run barefoot on the beach or across grass every once in a blue moon though.
Posted by: Jones | January 28, 2010 11:15 AM
1. Running shoes were available for a long time before the 1970s. New Balance was very active in the early 60s, and they were a latecomer.
2. Dale Story, Oregon State Univ, won the 1961 NCAA cross country championship, running barefoot, and of course, the 1960 Olympic Marathon was won by barefooted Ethiopian Abebe Bekila, in world record time.
Posted by: John Roberts | January 28, 2010 11:42 AM
What this fails to address is what the Harvard researchers themselves state:
We emphasize though, that no study has shown that heel striking contributes more to injury than forefoot striking
There is no evidence that injuries are related to heel striking -- so what's the advantage of barefoot running? It seems to be all hype and no substance.
Posted by: Runner | January 28, 2010 11:45 AM
just remember, millions of years of evolution gave you the foot you have now. you were born to move, and you were born to NOT strike your heel on the ground... that's why it hurts when you do it.
if you can't run barefoot, check out vibramfivefingers.com they are the next best thing.
The human foot is a masterpiece of engineering and a work of art.
- Leonardo da Vinci
Posted by: Kirt | January 28, 2010 11:46 AM
Jones - I don't run barefoot but I did switch to a shoe with minimal support. Speaking to a few other people who switched too, running with less support for us at least, helped to change our stride. You feel the impact on your feet and change automatically - whereas in a shoe you're cushioned and don't feel it.
And yes, you start getting calluses on your foot you didn't use to have.
Posted by: dawn | January 28, 2010 11:56 AM
I think the high school track runner's comment above said it best...namely that running barefoot is exhilarating. For me not only is it exciting to run barefoot (or actually I cheat and use barefoot shoes) but it is a very liberating feeling.
But besides the feeling you definitely feel your feet getting stronger. Besides sore calves I haven't been getting the same kinds of foot pain that I used to when I run.
I'm happy to see the research supporting what I had already started to conclude...that barefoot is good for you.
Oh yeah, also wanted to mention a good article that was posted that had a video interview with Dr. Lieberman (guy who did the study)...definitely worth checking out.
http://barefootrunningshoes.org/2010/01/28/more-research-results-shoes-bad-barefoot-good/
Posted by: John Templeton | January 28, 2010 7:01 PM
I’m an orthopedic surgeon and runner. I have been advocating barefoot or minimalist-shoe running for years. I wrote an article on the topic that has garnered quite a bit of attention. See: http://www.quickswood.com/my_weblog/2006/08/athletic_footwe.html#more
Cheers and happy running.
Posted by: Joseph Froncioni | February 7, 2010 3:53 PM
Running barefoot has allowed me to run again. I used to be very active in running in high school. Then freshman year of college my knees started hurting badly. Two years out of college I started barefoot running and haven't had the pain yet. While mine is just one experience, I am sure that others will have the same. As for arch support: I "had" low arches. Exercising my feet by running barefoot has dramatically increased my arch prevalence.
Posted by: Ray Keller | April 19, 2010 12:02 AM
Yes, if you go barefoot on a beautiful grass, or a somewhat smoother surface. But try to go on a road paved with stones as way and then see how you feel. You like beating yourself in the foot pegs. I'm not saying it is not healthy but it's pretty hard to do so.
Posted by: dezmembrari auto | June 3, 2010 11:15 AM