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"Barefoot Running: Is It Worth Ditching Your Running Shoes?"

Understanding The Move Towards Barefoot Running

BY Siobhan Bottomley

Physiotherapist at Kings Park Medicine Centre

In the realm of running, the debate around barefoot running and minimalist shoes continues to captivate athletes and researchers alike.


Advocates describe the benefits of barefoot running, citing studies demonstrating that 69% of runners reported injury reduction after adopting barefoot running, while sceptics caution against potential pitfalls. To better understand the differences between barefoot running and shod running we must look at the biomechanical implications of both.

 

Before the invention of modern running shoes humans were required to run barefoot for long distances as a means of survival. Evolutionary changes resulted in humans becoming elite barefoot endurances runners when compared to other animals. The development of the modern running shoe came about initially only to protect the surfaces of our feet from injury caused by rough terrain.

 

The industry has since evolved and now markets shoes that “correct movement patterns and reduce injuries.” However, a study done in 2021 reports that the wearing of running shoes does not result in the reduction of running injuries, even when the shoe is matched to the runner’s individual foot shape and running style. Heavily cushioned shoes with elevated heels prevent the normal and natural movement of the foot and ankle and are speculated to contribute to the development of some running-related injuries.

 

The design of modern running shoes has resulted in 75% of middle-distance runners adopting a rearfoot strike pattern (RFS). This RFS pattern is associated with increased peak ground reaction force traveling up through the lower limb and increased risk of injury. Alternatively, it has been shown that barefoot running results in a midfoot or forefoot strike pattern being adopted, minimizing the force experienced in the lower limb and reducing the risk of injuries such as tibial stress fractures and medial tibial stress syndrome (shin splints). Barefoot running has also been observed to shorten a runner’s stride length and increase their cadence.

 

A study conducted in 2014 found that 69% of runners reported that their running injuries disappeared after they adopted barefoot running. A 2017 study investigating injury prevalence in habitually barefoot children and adolescents versus habitually shod individuals found that the barefoot group had a significantly lower injury prevalence rate of 8% when compared to the shod group with a 61% prevalence of injuries. Another study conducted in 2022 found reductions in plantar fasciitis incidence and pain in runners who adopted a barefoot running program of 15 minutes on grass every other day.

 

Additionally, barefoot running provides more sensory feedback from the ground through the plantar surfaces of the feet, which contributes to improved proprioception, allowing runners to better adjust their foot placement and gait pattern to prevent injuries. Removing the cushioning of modern running shoes improves intrinsic foot muscle strength, as greater activation of these muscles is required to stabilize the foot during barefoot running. Both proprioception and intrinsic foot muscle strength are both important contributors to balance and ankle stability during running.

 

Transitioning to barefoot or minimalist shoe running does have its risks. Barefoot runners are more likely to experience injury to the soles of their feet, hence the development and adoption of the minimalist shoe to prevent this. Research indicates that transitioning too quickly between footwear or running styles can increase the risk of plantar fasciitis, Achilles tendinopathy, and stress fractures. For this reason, it is essential that runners transition from cushioned shoes to barefoot or minimalist shoes gradually and with a proper training program.

 

For runners considering a transition to barefoot running or minimalist shoes, a gradual approach is paramount. Begin by incorporating short bouts of 15 minutes of barefoot running into your routine every other day and gradually increasing the duration, distance, or intensity by 10% each week over several weeks. It is suggested by some that the percentage of minimalism used be gradually increased by 10% each month, starting at a 10% minimalist shoe and working up to barefoot running or a 100% minimalist running shoe. Focus on developing proper running form, with a midfoot or forefoot strike pattern. Incorporate ankle and foot strengthening exercises to help your body adjust to this new style of running. Additionally, listen to your body and be mindful of any signs of discomfort or injury and adjust your training as needed.

 

Some examples of exercises to incorporate during the transition period include toe scrunches, calf raises, ankle strengthening exercises with a Theraband, and single-leg standing balance exercises on uneven surfaces such as foam boards or half Bosu balls. Hip and core stability exercises should also be included in your training program to ensure an effective transition.


Barefoot running and minimalist shoes offer a compelling alternative to traditional running shoes, with potential benefits including biomechanical adaptations, strengthened foot muscles, and enhanced sensory feedback. However, these approaches are not without their drawbacks, including the risk of overuse injuries and the lack of protection against environmental hazards. By understanding the nuanced pros and cons and adopting a gradual transition strategy, runners can harness the potential benefits of barefoot running and minimalist shoes while minimizing the associated risks. Minimalist running shoes are a good alternative to barefoot running, providing protection to the soles of the feet while still allowing runners to reap the benefits of barefoot running.


As with any significant change in training methodology, consult with a qualified healthcare professional or running coach to ensure a safe and effective transition.


*For more information contact Siobhan Bottomley at:

Kings Park Sports Medicine Centre

892 Umgeni Road, Morningside Durban

031 303 3874

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