08 Track 8

Unit 7

Health and Fitness

Chapter 2

Barefoot Running

Page 127

Barefoot Running

In recent years, the growing trend of barefoot running has started a debate among athletes and doctors about the possible health benefits of running with very light sandals or no shoes at all.

Barefoot running has gained popularity among both casual and competitive athletes. Some athletes say that running barefoot has helped them cure or avoid injuries; others claim that running barefoot has improve their running form and race times Opponents, however, say there is no scientific or medical proof that barefoot running is safer or better than wearing traditional running shoes.

Researchers point out that many of the world’s best long distance running cultures − the Tarahumara Indians of Mexico and the Marathon Monks of Enryaku Temple in Japan, for example run either barefoot or in thin sandals and don’t often suffer leg injuries.

These same experts note that certain injuries that are common to shoe-wearing athletes are rare among barefoot running cultures, especially back and knee issues.

Barefoot running supporters believe that going shoeless strengthens foot and call muscles, improves balance, reduces the shock of hitting the ground, and actually make some runners faster.

Researchers have noted that running barefoot encourages runners to land more on the front of the foot − the forefoot or ball of the foot − rather than on the heel, which is what most people do when they run in shoes.

This causes a smaller part of the foot to come to a sudden stop when the foot first lands, allowing the natural spring-like motion of the foot and leg to absorb any further shock.

By contrast, the “heel striking” style of running by most runners and shoes is said to put stress on leg joints and the back.

A 2012 study compared runners wearing shoes and running barefoot. The study documented a six percent improvement in energy usage when running barefoot.

Because runners without shoes take shorter strides and may have different contact with the ground, they use less oxygen and feel less tired.

According to the study, this level of energy saving is equal to what can be achieved after six weeks of training in running shoes.

Despite this, there is still no clear-cut data, and the debate about barefoot running is alive and well. Doctors and coaches have noted that people who normally run in shoes have “forgotten” how to run without shoes, and urge athletes not to rush into barefoot running.

Persistent pain in the heels, knees, or lower back might be signs that your running form needs adjusting.

For those interested in trying barefoot running, here are some precautions and practices that doctors and coaches recommend:

Start slowly. Your feet need time to grow tough skin. Start by walking short distances without shoes, and increase your distances very slowly to give your body time to adapt.

Listen to your body. In addition to the skin on your feet, your muscles and joints will need time to get used to walking and running without the support of shoes. If your feet or muscles ache, stop what you’re doing and don’t increase your workout until you feel comfortable.

Take care of your muscles. Stretch your legs often and massage your feet and lower legs to help muscles heal and gain strength. Stretching also helps your Achilles tendon and feet stay flexible.

Make sure it feels right. You will naturally be able to feel when you are landing comfortably on your feet. If you notice too much of a shock when you land, slow down and focus on how your feet are meeting the ground. A gentle landing will feel almost like bouncing or jumping.