Barefoot running

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Woman running barefoot on Torrey Pines State Beach Woman running barefoot on beach.jpg
Woman running barefoot on Torrey Pines State Beach

Barefoot running, also called "natural running", is the act of running without footwear. With the advent of modern footwear, running barefoot has become less common in most parts of the world but is still practiced in parts of Africa and Latin America. In some Western countries, barefoot running has grown in popularity due to perceived health benefits. [1]

Contents

Scientific research into the practice of running barefoot or with minimalist shoes is increasingly suggesting that it increases intrinsic foot muscle size and strength, but it has been limited to healthy individuals and further research is required to reach definite conclusions. [2] While footwear might provide protection from cuts, bruises, impact and weather, proponents argue that running barefoot reduces the risk of chronic injuries (notably repetitive stress injuries) caused by heel striking in padded running shoes.

The barefoot movement has prompted some manufacturers to introduce minimalist shoes, thin-soled and flexible shoes such as traditional moccasins and huaraches for minimalist running.

History

Statue of Pheidippides along the Marathon Road Statue of Pheidippides along the Marathon Road.jpg
Statue of Pheidippides along the Marathon Road

Throughout most of human history, running was performed while barefoot or in thin-soled shoes such as moccasins. This practice continues today in Kenya and among the Tarahumara people of northern Mexico. [3] Historians believe that the runners of Ancient Greece ran barefoot. According to legend, Pheidippides, the first marathoner, ran from Athens to Sparta in less than 36 hours. After the Battle of Marathon, it is said he ran straight from the battlefield to Athens to inform the Athenians of the Greek victory over Persia. [4]

Children running barefoot; the animation is from the year 1893. Descriptive Zoopraxography Children Running Animated.gif
Children running barefoot; the animation is from the year 1893.

In 1960, Abebe Bikila of Ethiopia won the Olympic marathon in Rome barefoot setting a new world record after discovering that Adidas, the Olympic shoe supplier, had run out of shoes in his size. He was in pain because he had received shoes that were too small, so he decided to simply run barefoot; Bikila had trained running barefoot prior to the Olympics. He would go on to defend his Olympic title four years later in Tokyo while wearing Puma shoes and setting a new world record. [5]

British runner Bruce Tulloh competed in many races during the 1960s while barefoot, and won the gold medal in the 1962 European Games 5,000-metre race. [6]

In the 1970s, Shivnath Singh, one of India's greatest long distance runners, was known for always running barefoot with only tape on his feet. [7]

During the 1980s, a South African runner, Zola Budd, became known for her barefoot running style as well as training and racing barefoot. She won the 1985 and 1986 IAAF World Cross Country Championships and competed in the 1984 Olympic Games in Los Angeles. [7]

Kenyan runner Tegla Loroupe began running barefoot 10 km (6.2 mi) to and from school every day at the age of seven. She performed well in contests at school, and in 1988, won a prestigious cross country barefoot race. She went on to compete, both barefoot and shod, in several international competitions, marathons, and half-marathons. She won the Goodwill Games over 10,000 metres, barefoot, and was the first African woman to win the New York City Marathon in 1994, winning again in 1998. [8]

A barefoot man in robes running while holding a stick (1878) A Sais, or Running Footman (1878) - TIMEA.jpg
A barefoot man in robes running while holding a stick (1878)

In the 2000s, barefoot running gained a small yet significant following on the fringe of the larger running community. The practice saw a surge in popularity after the 2009 publication of Christopher McDougall's book, Born to Run , promoting the practice. [9] [10] In the United States, the Barefoot Runners Society was founded in November 2009 as a national club for unshod runners and grew quickly. [11]

Health and medical implications

Example foot pressure Example foot pressure.png
Example foot pressure

Since the latter half of the 20th century, there has been scientific and medical interest in the benefits and harm involved in barefoot running. The 1970s, in particular, saw a resurgent interest in jogging in western countries and modern running shoes were developed and marketed. [12] Since then, running shoes have been blamed for the increased incidence of running injuries and this has prompted some runners to go barefoot. [1]

A barefoot runner on asphalt Beat The Bridge Barefoot Runner.JPG
A barefoot runner on asphalt

The structure of the human foot and lower leg is very efficient at absorbing the shock of landing and turning the energy of the fall into forward motion, through the springing action of the foot's natural arch. Scientists studying runners' foot motions have observed striking differences between habitually shod runners (wearing shoes) and barefoot runners. The foot of habitually shod runners typically lands with an initial heel strike, while the foot of a barefoot runner lands with a more springy step on the middle, or on the ball of the foot. [1] In addition, the strike is shorter in duration and the step rate is higher. When looking at the muscle activity (electromyography), studies have shown a higher pre-activation of the plantar flexor muscles when running barefoot. [13] Indeed, since muscles' role is to prepare the locomotor system for the contact with the ground, muscle activity before the strike depends on the expected impact. Forefoot strike, shorter step duration, higher rate and higher muscle pre-activation are techniques to reduce stress of repetitive high shocks. [13] This avoids a very painful and heavy impact, equivalent to two to three times the body weight. [12]

A prospective study from 2019 found that when habituated to barefoot running (for two months with 15 minutes per week of barefoot running), participants exhibited higher vertical loading rates than shod runners, contradicting Lieberman and the asserted injury prevention potential of barefoot running. [14] Another study from 2018 showed that the highest load rates are found in injured heel striking runners. [15]

When comparing different populations of habitually barefoot runners, not all of them favour the forefoot strike. A 2012 study focusing on 38 runners of the Daasanach tribe in Kenya found that a majority of runners favoured a heel strike instead of a forefoot strike. [16]

The longitudinal (medial) arch of the foot also may undergo physiological changes upon habitually training barefoot. The longitudinal arch has been observed to decrease in length by an average of 4.7 mm, suggesting activation of foot musculature when barefoot that is usually inactive when shod. These muscles allow the foot to dampen impact and may remove stress from the plantar fascia. [1] In addition to muscle changes, barefoot running also reduces energy use: oxygen consumption was found to be approximately 4% higher in shod versus barefoot runners. Better running economy observed when running barefoot compared to running with shoes can be explained by a better use of the muscle elasticity. Reduction of contact time and higher pre-stretch level can enhance the stretch shortening cycle behaviour of the plantar flexor muscles and thus possibly allow a better storage and restitution of elastic energy compared to shod running. [17]

The running shoe itself has also been examined as a possible cause of many injuries associated with shod running. It has been found that running in conventional running shoes increases stress on the knee joints up to 38%, although it is still unclear if this leads to a higher rate of heel injuries or not. [18] One study suggests that there is no evidence that cushioning or pronation control in shoes reduces injury rates or reduces performance. [19] Improperly fitting shoes may also result in injuries such as a subungual hematoma, a collection of blood underneath the toenail. This may also be known as "runner's toe" or "tennis toe". [20]

Minimal footwear

A pair of Xero Shoes Huaraches, laced up on grass Huaraches, on ground.jpg
A pair of Xero Shoes Huaraches, laced up on grass

The alternative to going barefoot is to wear thin shoes with minimal padding. This is what runners wore for thousands of years before the 1980s when the modern running shoe was invented. Shoes, such as moccasins or thin sandals, permit a similar gait as barefoot, but protect the feet from cuts, abrasion and soft sticky matter. [1] The Tarahumara wear thin-soled sandals known as huaraches. [3] These sandals have a single long lace with a thin sole made from either recycled tires, commercially available replacement outsole rubber, or leather. The practice of wearing light or no shoes while running may be termed "minimalist running". [21]

Historically, Plimsolls were worn by children in the United Kingdom for physical education classes as well as by soldiers for PT. Inexpensive "dime store" plimsolls have very thin footbeds (3mm elastomer/rubber outsole, 1mm card, 2mm eva foam) and no heel lift or stiffening. [22]

See also

Related Research Articles

<span class="mw-page-title-main">Foot</span> Anatomical structure found in vertebrates

The foot is an anatomical structure found in many vertebrates. It is the terminal portion of a limb which bears weight and allows locomotion. In many animals with feet, the foot is a separate organ at the terminal part of the leg made up of one or more segments or bones, generally including claws and/or nails.

<span class="mw-page-title-main">Running</span> Method of terrestrial locomotion allowing rapid movement on foot

Running is a method of terrestrial locomotion by which humans and other animals move rapidly on foot. Running is a gait with an aerial phase in which all feet are above the ground. This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight, and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion. A feature of a running body from the viewpoint of spring-mass mechanics is that changes in kinetic and potential energy within a stride co-occur, with energy storage accomplished by springy tendons and passive muscle elasticity. The term "running" can refer to a variety of speeds ranging from jogging to sprinting.

<span class="mw-page-title-main">Human leg</span> Lower extremity or limb of the human body (foot, lower leg, thigh and hip)

The leg is the entire lower limb of the human body, including the foot, thigh or sometimes even the hip or buttock region. The major bones of the leg are the femur, tibia, and adjacent fibula. The thigh is between the hip and knee, while the calf (rear) and shin (front) are between the knee and foot.

<span class="mw-page-title-main">Achilles tendon</span> Tendon at the back of the lower leg

The Achilles tendon or heel cord, also known as the calcaneal tendon, is a tendon at the back of the lower leg, and is the thickest in the human body. It serves to attach the plantaris, gastrocnemius (calf) and soleus muscles to the calcaneus (heel) bone. These muscles, acting via the tendon, cause plantar flexion of the foot at the ankle joint, and flexion at the knee.

<span class="mw-page-title-main">Plantar fasciitis</span> Connective tissue disorder of the heel

Plantar fasciitis or plantar heel pain is a disorder of the plantar fascia, which is the connective tissue that supports the arch of the foot. It results in pain in the heel and bottom of the foot that is usually most severe with the first steps of the day or following a period of rest. Pain is also frequently brought on by bending the foot and toes up towards the shin. The pain typically comes on gradually, and it affects both feet in about one-third of cases.

<span class="mw-page-title-main">Gait (human)</span> A pattern of limb movements made during locomotion

A gait is a manner of limb movements made during locomotion. Human gaits are the various ways in which humans can move, either naturally or as a result of specialized training. Human gait is defined as bipedal forward propulsion of the center of gravity of the human body, in which there are sinuous movements of different segments of the body with little energy spent. Various gaits are characterized by differences in limb movement patterns, overall velocity, forces, kinetic and potential energy cycles, and changes in contact with the ground.

<span class="mw-page-title-main">Achilles tendinitis</span> Medical condition of the ankle and heel

Achilles tendinitis, also known as Achilles tendinopathy, occurs when the Achilles tendon, found at the back of the ankle, becomes sore. Achilles tendinopathy is accompanied by alterations in the tendon's structure and mechanical properties. The most common symptoms are pain and swelling around the affected tendon. The pain is typically worse at the start of exercise and decreases thereafter. Stiffness of the ankle may also be present. Onset is generally gradual.

<span class="mw-page-title-main">Flat feet</span> Foot arch deformity

Flat feet, also called pes planus or fallen arches, is a postural deformity in which the arches of the foot collapse, with the entire sole of the foot coming into complete or near-complete contact with the ground. Sometimes children are born with flat feet (congenital). There is a functional relationship between the structure of the arch of the foot and the biomechanics of the lower leg. The arch provides an elastic, springy connection between the forefoot and the hind foot so that a majority of the forces incurred during weight bearing on the foot can be dissipated before the force reaches the long bones of the leg and thigh.

<span class="mw-page-title-main">Calcaneal spur</span> Medical condition of the heel

A calcaneal spur is a bony outgrowth from the calcaneal tuberosity. Calcaneal spurs are typically detected by x-ray examination. It is a form of exostosis.

Racing flats, or simply flats, are lightweight athletic shoes designed for "long distance" track and field, cross country, and most often, road races. They differ from normal training shoes mainly by the lack of a substantial heel to toe drop.

<span class="mw-page-title-main">Arches of the foot</span> Load-bearing curves in the tarsal and metatarsal bones of the feet

The arches of the foot, formed by the tarsal and metatarsal bones, strengthened by ligaments and tendons, allow the foot to support the weight of the body in the erect posture with the least weight.

Running economy (RE) a complex, multifactorial concept that represents the sum of metabolic, cardiorespiratory, biomechanical and neuromuscular efficiency during running. Oxygen consumption (VO2) is the most commonly used method for measuring running economy, as the exchange of gases in the body, specifically oxygen and carbon dioxide, closely reflects energy metabolism. Those who are able to consume less oxygen while running at a given velocity are said to have a better running economy. However, straightforward oxygen usage does not account for whether the body is metabolising lipids or carbohydrates, which produce different amounts of energy per unit of oxygen; as such, accurate measurements of running economy must use O2 and CO2 data to estimate the calorific content of the substrate that the oxygen is being used to respire.

<span class="mw-page-title-main">Pronation of the foot</span> Type of foot movement

Pronation is a natural movement of the foot that occurs during foot landing while running or walking. Composed of three cardinal plane components: subtalar eversion, ankle dorsiflexion, and forefoot abduction, these three distinct motions of the foot occur simultaneously during the pronation phase. Pronation is a normal, desirable, and necessary component of the gait cycle. Pronation is the first half of the stance phase, whereas supination starts the propulsive phase as the heel begins to lift off the ground.

<span class="mw-page-title-main">Vibram FiveFingers</span> Brand of minimalist shoes

The Vibram FiveFingers are a type of minimalist shoe manufactured by Vibram, originally marketed as a more natural alternative for outdoor activities. The footwear is meant to replicate being barefoot and has thin, flexible soles that are contoured to the shape of the human foot, including visible individual sections for the toes. The company settled a lawsuit in 2014 alleging false health claims and set aside $3.75 million to pay refunds of up to $94 to anyone who had purchased the product since March 21, 2009.

<span class="mw-page-title-main">Orthotics</span> Medical specialty that focuses on the design and application of orthoses

Orthotics is a medical specialty that focuses on the design and application of orthoses, sometimes known as braces or calipers. An orthosis is "an externally applied device used to influence the structural and functional characteristics of the neuromuscular and skeletal systems." Orthotists are professionals who specialize in designing these braces.

<span class="mw-page-title-main">Locomotor effects of shoes</span>

Locomotor effects of shoes are the way in which the physical characteristics or components of shoes influence the locomotion neuromechanics of a person. Depending on the characteristics of the shoes, the effects are various, ranging from alteration in balance and posture, muscle activity of different muscles as measured by electromyography (EMG), and the impact force. There are many different types of shoes that exist, such as running, walking, loafers, high heels, sandals, slippers, work boots, dress shoes, and many more. However, a typical shoe will be composed of an insole, midsole, outsole, and heels, if any. In an unshod condition, where one is without any shoes, the locomotor effects are primarily observed in the heel strike patterns and resulting impact forces generated on the ground.

Altra Running, commonly known as Altra, is an American manufacturing company engaged in the design, development, marketing, and sales of athletic shoes for road running, trail running, and general footwear. Since 2018 Altra is owned by VF Corporation, an American global apparel and footwear company with other brands like Icebreaker, The North Face, Vans, JanSport, Eastpak and Timberland.

<span class="mw-page-title-main">Minimalist shoe</span> Shoes that approximate barefoot running

Minimalist or barefoot shoes are intended to closely approximate barefoot running or walking conditions in comparison to traditional shoes. Minimalist shoes are defined as providing "minimal interference with the natural movement of the foot, because of its high flexibility, low heel to toe drop, weight and stack height, and the absence of motion control and stability devices." Minimalist shoes provide more sensory contact for the foot on the ground while simultaneously providing the feet with some protection from ground hazards and conditions. Research shows that wearing a minimalist shoe can help improve running economy, foot strength and arch function.

<span class="mw-page-title-main">Barefoot</span> Common term for the state of not wearing any footwear

Barefoot is the state of not wearing any footwear.

Running injuries affect about half of runners annually. The frequencies of various RRI depend on the type of running, such as speed and mileage. Some injuries are acute, caused by sudden overstress, such as side stitch, strains, and sprains. Many of the common injuries that affect runners are chronic, developing over longer periods as the result of overuse. Common overuse injuries include shin splints, stress fractures, Achilles tendinitis, Iliotibial band syndrome, Patellofemoral pain, and plantar fasciitis.

References

  1. 1 2 3 4 5 Francis, Peter; Schofield, Grant (1 April 2020). "From barefoot hunter gathering to shod pavement pounding. Where to from here? A narrative review". BMJ Open Sport & Exercise Medicine. 6 (1): e000577. doi:10.1136/bmjsem-2019-000577. ISSN   2055-7647. PMC   7202747 . PMID   32405429.
  2. ↑ Xu, Jennifer; Saliba, Susan A.; Jaffri, Abbis H. (1 May 2023). "The effects of minimalist shoes on plantar intrinsic foot muscle size and strength: A systematic review". International Journal of Sports Medicine. 44 (5): 320–328. doi:10.1055/a-1908-8867. ISSN   0172-4622. PMID   35878616.
  3. 1 2 Tawa, Nassib; Louw, Quinette (2018). "Biomechanical factors associated with running economy and performance of elite Kenyan distance runners: A systematic review". Journal of Bodywork and Movement Therapies. 22 (1): 1–10. doi:10.1016/j.jbmt.2017.11.004. ISSN   1360-8592. PMID   29332730.
  4. ↑ Christensen, Dirk Lund; Nielsen, Thomas Heine; Schwartz, Adam (2009). "Herodotos and Hemerodromoi: Pheidippides' Run from Athens to Sparta in 490 BC from Historical and Physiological Perspectives". Hermes. 137 (2): 148–169. doi:10.25162/hermes-2009-0010. ISSN   0018-0777. JSTOR   40379088.
  5. ↑ Jahn, Vitória da Silveira; Correia, Clara Knierim; Dell’Antonio, Elisa; Mochizuki, Luis; Ruschel, Caroline (11 December 2020). "Biomechanics of shod and barefoot running: A literature review". Revista Brasileira de Medicina do Esporte. 26 (6): 551–557. doi: 10.1590/1517-869220202606219320 . ISSN   1517-8692.
  6. ↑ Lorenz, Daniel S.; Pontillo, Marisa (1 November 2012). "Is there evidence to support a forefoot strike pattern in barefoot runners? A review". Sports Health: A Multidisciplinary Approach. 4 (6): 480–484. doi:10.1177/1941738112448055. ISSN   1941-7381. PMC   3497946 . PMID   24179586.
  7. 1 2 Warnock, Carly (2013). Barefoot running: Feeling the world through your feet (Thesis). University of Ottawa. doi:10.20381/ruor-3151. hdl:10393/24398.
  8. ↑ Bridel, William; Denison, Jim; Markula, Pirkko, eds. (5 October 2015). Endurance running: A socio-cultural examination (1 ed.). London: Routledge. doi:10.4324/9781315749518. ISBN   978-1-315-74951-8.
  9. ↑ McDougall, Christopher (2009). Born to run: a hidden tribe, superathletes, and the greatest race the world has never seen. New York: Alfred A. Knopf. ISBN   978-0-307-26630-9. OCLC   318360335.
  10. ↑ Markula, Pirkko (5 October 2015). "Foot trouble: The minimalist running movement". In Bridel, William; Denison, Jim; Markula, Pirkko (eds.). Endurance Running: A socio-cultural examination (1 ed.). Routledge. doi:10.4324/9781315749518-8. ISBN   978-1-315-74951-8.
  11. ↑ Altman, Allison R.; Davis, Irene S. (1 April 2016). "Prospective comparison of running injuries between shod and barefoot runners". British Journal of Sports Medicine. 50 (8): 476–480. doi:10.1136/bjsports-2014-094482. ISSN   0306-3674. PMID   26130697.
  12. 1 2 Lieberman, Daniel E.; Venkadesan, Madhusudhan; Werbel, William A.; Daoud, Adam I.; D’Andrea, Susan; Davis, Irene S.; Mang’Eni, Robert Ojiambo; Pitsiladis, Yannis (1 January 2010). "Foot strike patterns and collision forces in habitually barefoot versus shod runners". Nature. 463 (7280): 531–535. Bibcode:2010Natur.463..531L. doi:10.1038/nature08723. ISSN   0028-0836. PMID   20111000.
  13. 1 2 Divert, C.; Mornieux, G.; Baur, H.; Mayer, F.; Belli, A. (1 September 2005). "Mechanical comparison of barefoot and shod running". International Journal of Sports Medicine. 26 (7): 593–598. doi:10.1055/s-2004-821327. ISSN   0172-4622. PMID   16195994. S2CID   42071767.
  14. ↑ Hollander, Karsten; Liebl, Dominik; Meining, Stephanie; Mattes, Klaus; Willwacher, Steffen; Zech, Astrid (1 July 2019). "Adaptation of Running Biomechanics to Repeated Barefoot Running: A Randomized Controlled Study". The American Journal of Sports Medicine. 47 (8): 1975–1983. doi:10.1177/0363546519849920. ISSN   0363-5465. PMC   6604239 . PMID   31166116.
  15. ↑ Futrell, Erin E.; Jamison, Steve T.; Tenforde, Adam S.; Davis, Irene S. (1 September 2018). "Relationships between habitual cadence, footstrike, and vertical load rates in runners". Medicine & Science in Sports & Exercise. 50 (9): 1837–1841. doi:10.1249/MSS.0000000000001629. ISSN   1530-0315. PMID   29614001.
  16. ↑ Hatala, Kevin G.; Dingwall, Heather L.; Wunderlich, Roshna E.; Richmond, Brian G. (9 January 2013). Lucia, Alejandro (ed.). "Variation in Foot Strike Patterns during Running among Habitually Barefoot Populations". PLOS ONE. 8 (1): e52548. Bibcode:2013PLoSO...852548H. doi: 10.1371/journal.pone.0052548 . ISSN   1932-6203. PMC   3541372 . PMID   23326341.
  17. ↑ Hanson, N. J.; Berg, K.; Deka, P.; Meendering, J. R.; Ryan, C. (1 June 2011). "Oxygen cost of running barefoot vs. running shod". International Journal of Sports Medicine. 32 (6): 401–406. doi:10.1055/s-0030-1265203. ISSN   0172-4622. PMID   21472628.
  18. ↑ Kerrigan, D. Casey; Franz, Jason R.; Keenan, Geoffrey S.; Dicharry, Jay; Della Croce, Ugo; Wilder, Robert P. (1 December 2009). "The effect of running shoes on lower extremity joint torques". PM&R. 1 (12): 1058–1063. doi:10.1016/j.pmrj.2009.09.011. ISSN   1934-1482. PMID   20006314. S2CID   19281815.
  19. ↑ Richards, C E; Magin, P J; Callister, R (1 March 2009). "Is your prescription of distance running shoes evidence-based?". British Journal of Sports Medicine. 43 (3): 159–162. doi:10.1136/bjsm.2008.046680. ISSN   0306-3674. PMID   18424485.
  20. ↑ Mailler, E A; Adams, B B (1 August 2004). "The wear and tear of 26.2: dermatological injuries reported on marathon day". British Journal of Sports Medicine. 38 (4): 498–501. doi:10.1136/bjsm.2004.011874. ISSN   0306-3674. PMC   1724877 . PMID   15273194.
  21. ↑ Ridge, Sarah T.; Standifird, Tyler; Rivera, Jessica; Johnson, A. Wayne; Mitchell, Ulrike; Hunter, Iain (11 August 2015). "The Effect of Training in Minimalist Running Shoes on Running Economy". Journal of Sports Science & Medicine. 14 (3): 643–647. ISSN   1303-2968. PMC   4541130 . PMID   26336352.
  22. ↑ Wilkinson, Michael; Ewen, Alistair; Caplan, Nicholas; O'leary, David; Smith, Neil; Stoneham, Richard; Saxby, Lee (1 May 2018). "Textured insoles reduce vertical loading rate and increase subjective plantar sensation in overground running". European Journal of Sport Science. 18 (4): 497–503. doi:10.1080/17461391.2018.1444094. ISSN   1746-1391. PMID   29529927.
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