In the last few years, barefoot running has becoming all the rage in "paleo" and naturalist circles as a way of getting back to the more normal way of movement. Allowing the foot to determine stride and pace based on the sensory feedback with the ground CAN be a way to improve running efficiency and reduce injury. Most adults are very untrained in going barefoot even in daily life around their homes, shoes being the mainstay of society thus making bare feet an almost uncomfortable tendency for many. Hence, muscles atrophy in the feet and the dependence on the shoes incur. Running shoes have come along way to help make up for deficiencies in foot movement and structural defects in the body. However, this advent has consequences of altering stride by forcing the movement to the heel of the foot and allowing for over striding and stress on the lower leg.
Barefoot running has may benefits but shoes also have their place. When the Vibram five finger natural running shoes came out several years ago, I was intrigued but then decided to wait and evaluate the movement before jumping on the goofy shoe bandwagon. The tendency I saw for many recreational runners was to jump into barefoot running whole hog while ditching their old running shoes. Usually those runners would end up injured and discouraged. Barefoot running is an activity that should be entered into lightly...meaning slowly as you would any new activity. The under trained muscles of the feet need time to strengthen and a new running gait learned.
I am all about doing things natural, but there is sense in all things. First of all, if you are interested in adding barefoot running into your repertoire of exercise and you barely go barefoot in your home...I would begin there before rushing out for the first pair of minimalist shoes. Notice how babies are advised when they become walkers is to go barefoot as much as possible? It's because they are developing neurological pathways through the sensors in the feet to determine balance and strength. When we slap shoes on them (especially thick-soled shoes) we delay this ability and can actually impair their development. First concentrate on going barefoot in your homes daily. Once you've done this for several weeks with no horrible soreness (arches, heels, ankles) then consider buying the first pair of minimalist shoes. There are lots of companies selling these shoes now. Vibram, Merrell, Newton and variations with Nike, Reebok and other well-known shoe companies. I personally do not like the five-fingered look and do a lot of trail running, so companies like Merrell have normal looking shoes but with the minimalist concept. Shoes do protect feet and when you are outdoors you more than likely will not be running on smooth cotton-like surfaces.
Next once you've chosen the shoes, move outdoors and find a rubber track or grass to begin trying them out. You never want to put on the shoes and go out the door for your normal three mile run on pavement. You could begin by running your normal loop then put on the barefoot shoes and move to a soft surface for the new training. Begin light jogging for a 100 meters or so. Focus on how your feet impact the ground, notice the foot strike. The focus should be on a light strike, feet directly underneath your center of gravity and on the fore-mid-foot region. You will also notice a shorter stride and faster turn over with the feet. It will feel odd at first and you'll probably feel a little silly, but this is actually the biomechanically correct way to run! Practice doing this with short sessions until the movement feels normal, and there is no pain. Yes, some soreness is to be expected in the feet as they get stronger. This process can take up to two months or more depending on the status of your feet/weight, etc.. Only after this building period should you consider moving to pavement....AND only for a portion of the mileage. If you follow this gradual build then you will be successful and can continue your running routine with this new style.
Barefoot running has been shone to increase running efficiency and reduce perception of fatigue when done correctly. You begin to learn how to move lightly and gracefully through the air, instead of relying on foamy shoes to cushion the blow of poor running style. It can be a wonderful thing, WHEN done correctly. The temptation for many runners is to jump into it too quickly and without this building period. So, do it right and you'll have a fitness modality that can greatly enhance your health and performance.
One other thing great about going barefoot...and this means without shoes (perhaps after the run) is to walk outside allowing your skin to be in contact with the ground. This is called "earthing" and actually has great healing properties for the body due to the frequency at which the earth resonates. It is actually the same frequency of many body functions, which not only has been shown in some cases to heal, but brings a sense of calm and balance to those who do it frequently. I'm talking about normal walking, not running this time. You can read more about this on : http://www.earthing.com/. So, anytime you are outside slip off your shoes and go get the mail, work in the garden or play with the kids, who you know WILL be barefooted.
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