I'm sure some of you have noticed the new trend that has been creeping into the running world these days. You know, the barefoot runners and the Vibram Five Fingers crowd. All those crazy fools running down beaches and trails and even pavement all over the country. I'm willing to be many people take one look at the concept of running barefoot and immediately brush it off as silly or dumb. I mean, we need support for our heels and arches right? Whatever would our poor little feet do if they were left out there all on their own to do the job they are meant to do. Well the truth of the matter is that they would do exactly what they evolved to do, be feet! We didn't evolve with restrictive shoes on our feet, we weren't born that way, and it's just not natural to run that way either. It promotes heel striking, which is comfortable in a well padded, comfy pair of running shoes. Unfortunately as it is comfortable, it plays hell on your ankles, knees and hips. Barefoot running, or running in minimalistic footwear promotes a midfoot or ball of foot strike, which is a much more natural way to run. Running the right way allows the muscles of your ankles, calves and legs to act as shock absorbers, soaking up that impact from the ground. This leads to less injury and pain, which equals less interruption in training. Let's discuss some of the advantages of barefoot running, what kind of footwear allows you to run properly without destroying your feet by going barefoot, and how to adjust to running barefoot style. Time to take a step back from modernization, and get back to where evolution has honed a fine tuned machine. Why wear a cast on your foot? It's not broken right, why immobilize it!
So humans have reached a point of incredible technological advancement, and it is nothing but a good thing! Most of the time. But unfortunately for the technology buffs,some things just can't be out-designed. It took millions of years for our bodies to end up the way they are today. A couple hundred years of medical research, or more relatively, fifty or sixty years of athletic shoe research cannot possibly have come up with a better solution than evolution itself. Back to the cast where there is no injury point. When we immobilize a joint, or reinforce a weight bearing body part, it will invariably weaken over time. By bracing our feet in shoes that immobilize the foot itself, we remove the support and flexibility a strong natural foot has. And by supporting the arch, resting on a high heel, we also remove range of motion and support from the ankle. Harvard Medicine did an interesting study on ball foot running versus heel striking and and they found it very detrimental to heel strike. They concluded that midfoot and ballfoot running is not only more natural, but healthier on your joints. You can check out their study here. So basically what we are stating is that the normal footwear we are used to can restrict your feet, making them weak. More importantly though, is the fact that it weakens your ankles. Ankles are very prone to injury in any intense athletic activity. Even more so when you are standing up high on a unstable heel platform, making it more prone to rolling. In some of the movements trained here at Bear Fitness, jumping running, moving sideways, the ankle must be strong to avoid rolling and injuring it. Not to mention the pure enjoyment of running in a pair of Vibrams, being able to actually feel the ground beneath your feet without the concern of a heel cut or painful soles.
Now when it comes time to begin your barefoot quest, many find it alot more comfortable to transition into minimalistic footwear rather than go pure barefoot. I can relate to this because we workout primarily on dirt, grass, and sand. So there is no telling what you might step on. Besides, Florida pavement is hot in the summertime and going barefoot could be quite painful. I do however enjoy a good barefoot run on the beach, just watch for shells! Lets talk minimalistic footwear. Even the big boys in the shoe game have noticed this trend, and new attempts at minimalism like the Nike Free, and the Innov8 have made their mark on cross training footwear. Unfortunately they still sport that detrimental heel platform that encourages bad running form, and ankle inflexibility. My first choice (and I am not alone) is the Vibram Five Fingers. Yes, they are a bit odd looking. And yes, people will ask you what the heck they are about, but believe me they fit the bill perfectly. They offer a thin but extremely tough layer of protection from the turf, while still maintaining your feel for the ground and a natural barefoot feeling. Vibram also make multiple models and styles, and many colors. to fit your unique style and usage purposes. Another good suggestion and Mocs, or moccasins. They are a bit more conventional looking and still offer an extremely minimalistic feel. Find all you minimalistic/moccasin option in one place at Barefoot Motion. One final option for those that simply cannot abandon the look of normal shoes, but still want to allow their feet and ankles to move freely and naturally. Puma and Asics make great athletic shoes with a nice flat sole and a low heel. They may not allow the truly natural stance that minimalistic footwear provides, but at least we can eliminate that nasty high heel balance platform effect and regain a full range of motion in the ankle. Now when shopping for Pumas, avoid their high heeled shoes and focus on finding their offering that resemble a track shoe, but with no cleats. Thin, flat soles. And for Asics, avoid 99% of their product line. Look for the Onitsuka Tigers. They come in every style and color under the sun and sport a nice flat, flexible sole.
For those who have decided to make the jump back to basic and go barefoot or minimalistic, there are a few things to keep in mind when making the transition. You must allow your feet and ankles time to adjust. You can't just jump up and run 10 miles completely differently than you ever have before. You must allow your feet and especially your ankles adjust to the added strain. They are weakened from years and years in the casts that you used to call shoes. So take it one step at a time, start slow, and build up their strength. I noticed my calves were very sore when I initialy began going minimalistic with my footwear, but after slowly building up their strength I experience no pain now. You may also notice that it is decidedly less pleasant to run on hard surfaces as well. And this is probably your first indicator you should find a nice train and go run there instead of pounding your body to death on the road. Not to say you cannot build up a resistance to road running, but nature didn't create hard, smooth surfaces that go on for miles, humans did. We evolved running in the dirt and grass, and it's alot easier on your joints. Not to mention it's more fun! So go and pick out the minimalistic shoes that are right for you, go out and find a trail you can run, and just have fun. Enjoy being a human being running through the woods. Try wearing your minimalistic footwear during your Bear Strength workouts too, and enjoy greater stability and balance. All by just letting your feet be your feet! Go figure. Sometimes taking a step backwards is more beneficial than taking a step forwards. All I know is that whichever kind of step I'm taking, it'll be in minimalistic footwear. Yours should be too!
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