I’ve been asked lately what I thought about barefoot running and I didn’t have a good answer. I read that everyone should run bare feet because it reduces injury risk and forces a more natural running stride. But I also read that barefoot running wasn’t for everyone. I heard that because of the barefoot running craze, physiotherapists were still busy with running injuries…not from those wearing supportive shoes, but those who thought they could run mile after mile barefoot!
Barefoot running has received a lot of hype lately, thanks to Christopher McDougall’s book BORN TO RUN.
I am in the middle of reading this entertaining book and would highly recommend it to any running-enthusiast. The book is about the Tarahumara tribe based in northern Mexico. They refer to themselves as the Rarámuri, which means "runners on foot" or "those who run fast." They run in homemade sandals that only provide a thin barrier to the rocky and desert terrain and they NEVER get injured! An interesting fact considering they run super long distances (up to and more than 100 miles at a time) in sandals.
from tinyurl.com/2da5ppq
As some of you may know or not know, I used to run track and field, cross country and road races at a highly competitive level. Mid-running career, I got injured as most runners do. I was assessed by an athletic therapist and by a physiotherapist and was diagnosed with IT Band Friction Syndrome. I had pain on the lateral side of my right knee, pain when going down stairs and pain when I ran. I was also assessed by a Pedorathist who insisted I get orthodics. I had to stop running and cross train to maintain my fitness. I worked on my hip exercises, got massage therapy and those custom-fit orthodics made. I also had acupuncture treatments and slowly started running again with the boring but important walk-run program: 6 x five minute intervals first starting with 4:30 of brisk walking and 30 seconds of running…complete torture if you’re used to running 70-120 km per week!
First Nike Free
I stopped competing over 3 years ago and just run casually now. Looking back, I wonder if I would have done more barefoot running, if I would had gotten injured? Ever since I stopped running, I have ditched my orthodics and only run in Nike Frees. I have been running casually in Nike Frees (no…not naked) ever since they came out in 2005. I don't have any aches or pains, but also don't run the amount of miles I used to. I read that running without shoes is very different than running in thick soled shoes (any typical running shoe you would get at your local running store). I read that it was better for you to run barefoot because you assume a more natural running stride, landing mid-foot rather than on your heel. Landing on your heel and rolling toward your toes actually slows you down because there is a large decelerative force into the ground and a large force sent up your straight leg hitting each joint all the way up the chain.
When you run barefoot, your mid-foot naturally hits the ground first which then relies on your arch and leg muscles to absorb the shock. Your heel will momentarily hit the ground and you will spring forward into the next stride. They say you’ll use and strengthen your intrinsic foot muscles when running in Nike Frees because they allow the foot to move in a more “natural” range of motion, which is true.
I remember the day after I wore my Nike Frees for the first time…it felt like I raced a 10km the day before and did a million hill sprints in the sand! My calves and arches were exhausted! The stiffness wore off as I got stronger and used to running in my frees. I wanted to learn more about barefoot or “free” running so I did some research. I came across some shocking and interesting information.
Stay tuned for part II to read what I found.
Thanks for reading,
PS. Please share this post with friends if you found it helpful.
This sounds like an excellent form of training.
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