Barefoot running

Barefoot running refers to the practice of running without socks and shoes. It is sometimes called minimal running because it refers to running with minimal footwear, such as socks only or specially made footwear with little or no padding. The term also has been applied to runners from native tribes who run in sandal-type shoes. Supporters say the practice is more natural and allows the human feet and legs to move as they are designed to when running. They claim it results in better technique and faster run times, and it requires a person to use less oxygen and exert less energy. Opponents dispute these claims. They note that many surfaces encountered by runners are not conducive to barefoot running and can lead to injury. Not enough data exists to substantiate the claims that the technique results in faster run times or lower oxygen and energy usage.

Background

Humans have been running barefoot since long before the advent of the shoe. Early humans had no choice but to run in bare feet. In modern times, many people enjoy this type of running for short intervals of time at places such as parks, backyards, or sandy beaches. However, the term barefoot running applies to people who chose not to wear shoes while running, exercising, or competing.

Competitive runners have chosen to run barefoot throughout history. For instance, South African Olympian Len Taunyane, also known as Len Tau, a Tswana tribesman, finished ninth in the 1904 Summer Olympics marathon while running barefoot. At the 1960 Summer Olympics, Ethiopian runner Abebe Bikila won the gold medal in the marathon and set the world record for the race while running barefoot.

Other athletes have run competitive races in very minimal footwear. Japanese marathoner Shigeki Tanaka won the 1951 Boston Marathon wearing canvas shoes that were more like socks than shoes. Sir Roger Bannister, an Englishman who was wearing light leather shoes, became the first person to run a mile in less than four minutes on May 6, 1954. A tribe of Native Americans called the Tarahumara run in flat leather shoes called huaraches. These individuals usually were considered curiosities, however, and became the exception to the rule of running in shoes designed to protect and cushion the foot.

Over the years, interest in running barefoot or in very light shoes has grown among members of the running community. The trend gained popularity in the 1960s, with several shoe manufacturers creating minimalist shoes or sock-like footwear for competitive runners. Barefoot running was especially popular in the United Kingdom, where three top runners—Bruce Tulloh, Tim Johnston, and Jim Hogan—ran and won races barefoot.

Interest was maintained throughout the 1970s and 1980s, with shoe manufacturers introducing a variety of products for competitive barefoot runners. However, various drawbacks existed to running in minimal footwear. For instance, some of these shoes were so thin that running on hot pavement resulted in blisters, while others fit so snuggly that they were difficult to put on and get off. However, several elite runners continued to compete barefoot during this time, including Zola Budd Pieterse, a South African/British woman who set a world record running barefoot in 1984 and finished first in the World Cross Country Championships in 1985 and 1986.

Overview

Barefoot running has been a notable part of competitive running for more than a century. Runners chose to run without shoes or with minimal footwear for various reasons. For some, especially those from cultures where going barefoot was the norm, it was simply a natural continuance of a long-held habit. For others, barefoot running was adopted as a more natural way to move. Others felt that they could move faster without the weight of shoes; some runners who held this view trained part of the time in heavy, weighted shoes so that they could presumably run faster without shoes.

However, little formal research existed on the advantages and disadvantages of barefoot running until the early part of the twenty-first century. A resurgence of interest in minimalist and barefoot running beginning in 2001 was credited to an online article written by Australian runner and physical therapist Michael Warburton. In the article, Warburton noted that barefoot running was common in many areas of the world, and he claimed that the weight of shoes was detrimental to runners and might even lead to injuries. He promoted barefoot running as less likely to cause injuries and recommended it to patients who were runners and were recovering from leg and foot injuries.

As more runners began to go barefoot or adopt minimal footwear for running, researchers began to study this trend. The results were conflicted. Studies in favor of barefoot running emphasized the improvements in running speed in a sport where mere tenths of a second matter. Other studies indicated that it caused more injuries such as blisters, cuts, and puncture wounds from road hazards. It also caused foot and leg injuries due to the different stride most people adopted to run barefoot.

People who run in regular shoes, with a cushioned heel, arch support, padding, and a protective rubber sole, tend to land with their heel striking the ground first. This stride is painful when done in bare feet, so barefoot runners tend to adjust their stride to land more softly on the ball of the foot. Some researchers have said that this is better for overall leg and foot health because the padding in a shoe interferes with the body's natural ability to interact with a running surface.

Other studies have indicated that people are more likely to be injured running barefoot. They cited hazards such as rocks, glass, and hot surfaces that can cause direct injuries to the surface of the foot and even cause falls. Researchers noted that barefoot running can increase the likelihood of injuries to the heel and Achilles tendon.

In addition, researchers noted that casual runners and those who are not trained in running are more likely to experience injuries. They urged caution in starting a barefoot running program and advised people to give their bodies time to adjust to the new stride. They also strongly recommended the use of footwear in cold temperatures.

Bibliography

"Barefoot Running Frequently Asked Questions." Harvard University, www.barefootrunning.fas.harvard.edu/6FAQ.html. Accessed 23 Mar. 2017.

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Bernstein, Lenny. "Is Barefoot Running Better for You?" Washington Post, 9 May 2014, www.washingtonpost.com/news/to-your-health/wp/2014/05/09/is-barefoot-running-better-for-you/?utm‗term=.3cf8612514f6. Accessed 23 Mar. 2017.

Burfoot, Amby. "Should You Be Running Barefoot?" Runner's World, 30 June 2004, www.runnersworld.com/barefoot-running/should-you-be-running-barefoot. Accessed 23 Mar. 2017.

Kelso, Tom. "The Pros and Cons of Barefoot Running: What the Research Says." Breaking Muscle, /breakingmuscle.com/learn/the-pros-and-cons-of-barefoot-running-what-the-research-says. Accessed 23 Mar. 2017.

Reynolds, Gretchen. "Is Barefoot-Style Running Best? New Studies Cast Doubt." New York Times, 5 June 2013, well.blogs.nytimes.com/2013/06/05/is-barefoot-style-running-best-new-studies-cast-doubt/?‗r=2. Accessed 23 Mar. 2017.

Robinson, Roger. "A Brief History of Barefoot Running." Runner's World, 8 Apr. 2011, www.runnersworld.com/barefoot-running/a-brief-history-of-barefoot-running. Accessed 23 Mar. 2017.

Stromberg, Joseph. "Is Barefoot Running Really Better?" Smithsonian, 30 July 2012, www.smithsonianmag.com/science-nature/is-barefoot-running-really-better-9710493. Accessed 23 Mar. 2017.

Warburton, Michael. "Barefoot Running." Sportscience, Dec. 2001, www.sportsci.org/jour/0103/mw.htm. Accessed 23 Mar. 2017.