Unless you’ve had your head buried in the sand for the last 18 months you can’t fail to have noticed the growth in popularity of barefoot running and as a consequence the increasing number of shoes specifically designed to replicate the feel without you cutting your feet to shreds.
In principal I like the idea of barefoot running BUT I am concerned with the number of people who seem to have embraced the idea and rushed headlong into a new way of running. This approach can only be bad news for the athletes (good news if you own a physiotherapy clinic) as the costs will initially outweigh the benefits.
Take a look at my video below to get a greater insight into my concerns and how you can still use barefoot running to improve your triathlon performances.
Actually I’ll let you into a little secret. I use barefoot running in my own training and it’s made a massive difference to my calf & Achilles problems. However I started off very slowly, using the treadmill and only running for 2-3 minutes without shoes. It took me a while but I eventually got up to 20-30 minutes twice a week. I changed my cadence from 85-86 steps per minute (counting 1 leg only!) to around 90. In fact in one treadmill session I was able to count over 100 steps per minute for some reps.
So I do practice what I preach. If you want to get into barefoot running then I think its a great idea BUT it’s not for everyone.
If you do start please let me know how you get on and as always if you have any comments about the video then please post them to the blog
Have a great weekend. I’m cycling up to Malham Cove on Saturday to meet Fiona who is doing a 2 hour “cold water” swim, without a wetsuit, in preparation for her channel relay next month
Stay healthy & have fun
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14 Comments
11:26 am
Claire Whitehead
Hi Simon,
Some good points here. I think the other thing to point out is that barefoot running pretty much requires you to change your running form: the majority of people run with a heel-strike, which is why running shoes are built with so much support around the heel. When you run barefoot you change to a fore-foot or mid-foot strike which means that you use the elasticity of your achilles and gastroc muscles to take the shock so that your joints don’t have to. I actually converted to this style of running 6 years ago and it’s revolutionised my attitude to running. I’m a bigger runner, and this running style puts less shock through your joints, but you have to adapt to it with training drills – otherwise your achilles and calves suffer horribly! It’s also far more efficient because you naturally have to increase your cadence, and waste less energy bouncing up and down and in braking your forward momentum (what happens with the heel strike). This style of running can be done with the foot support of trainers too – which helps if you still run on-road of course! I’m personally not into the barefoot running thing but I’ve gone off-road a lot more in the last year which gives a lot of proprioceptive improvement and strength…
Cheers for posting!
Claire
2:12 pm
TTC
Hi Claire
Thanks for the response. You make some great points there especially about achilles & calf soreness. Thats exactly the reason I suggest building up very slowly. I agree also about running off road although personally I have to be a bit careful for the next few months after rupturing my ankle ligament in February
8:28 am
RICHARD BUCKLE
I am 41 and have been running since my Dad took my brother and I running aged 5. My Dad got into marathon running in the 70′s when Nike and New Balance were developing their running shoes. My Dad had to pack in running at 60 because his knees were knackered. In the past I have also suffered with bad knees. In fact in my 30′s I could only manage a few 2.5 mile runs. If I ever pushed it beyond that then I would suffer with bad knees and hips. Since starting triathlon 18 months ago, I have built up my distance and had little or no problems with my joints. Just last Friday I knocked out 9 miles – it was like eating breakfast! I think this is down to 3 things: 1, I train off-road where possible to reduce the stress on my joints and also to build up ligaments etc; 2, I have developed a fore-mid foot running style with a faster cadence; 3, the cross training nature of triathlon means that the other disciples really help to balance out any potential injuries i.e. swimming seems to wash out tired legs and cycling seems to netralise any potential knee trouble. I have just spent days trying to find a pair of running shoes that I am happy with, for IM UK in 2 weeks. My old Ascics were battered and holy (holes in them not righteous) but really complemented my running style. I eventually found a pair of Nike Air Pegasus which suit me. I had been considering the Neuton Gravity shoes. I am sure they are great if you are a top class runner or can hold your running style when you are in the 2nd half of a marathon but my opinion is that most peoples’ running gait will deteriorate over a long distance and they’ll move towards more of a heel strike so you need some heel protection for when that happens. Look at Brunty in Triathlon 220 magazine. He’s wearing Newtons (not sure which type) but you can see that as he finishes the IM Lanzarote he is on his heels. So, I agree with Simon re barefoot/minimalistic shoes . Short selective distances – fine. Long distance – not feasible or sensible.
8:43 am
TTC
Totally agree Richard. Many of the top triathletes run in racing flats for 70.3 and IM distance events.
I think that for most age groupers who are going to run slower than 8 mins per mile (thats still a 3hr45 marathon!!) . Its a compromise between weight and comfort but for longevity in the sport and injury prevention I would tend towards a more cushioned shoe is better.
11:38 am
Rory Buisson
I am not in total agreement with the posts here. I happily ran a 3.35 at Frankfurt marathon in Five fingers and would have been fine at Boston marathon had I not chosen to run in relatively new shoes (bad blisters on both heels) still finished with a 3.48. I also did IM Zurich in a pair 10 days back and the shoes were fine (pity about the athlete – could not hold down any food). I am around 85kg so a heavier athlete. It took me over a year before I could do anything resembling long distance in barefoot shoes, but my knee injuries are neasrly completely gone. No these might not be for everyone, but they will teach you to run light, and hence are the answer for some. I would also suggest that its not which part of your foot strikes the ground first, but rather where the weight bearing occurs. A number of the top marathon runners are landing on their heels first, but when analysed have the majority of the weight coming through mid to forefoot. Here is an article from the University of Virginia on weight loading http://uvaendurosport.wordpress.com/ look at Loading Rate: Part 2: Forefoot, midfoot, rearfoot……..Who cares?
Posted February 8, 2011 by University of Virginia Center for Endurance Sport
Runners tend to land heavier the more cushioning in a shoe, and for some runners less cushioning is definately better. We are all different and so go with what works for you. If the shoe fits ……
11:08 am
TTC
Hi Rory, at 85kg my only concern would be the long term implications for your joints and muscles of racing 42km in VFF shoes. Dave Scott alwasy used to race in a slightly heavier shoe than most probably because e understood that he would recover more quickly after the event
12:04 pm
RICHARD BUCKLE
Rory, sounds like you are more experienced than me and that you have really taken to the 5 Fingers. Yes, I am sure that you, me and Simon would agree that because everybody is different, the solution has to be oriented to the individual. That’s why there are so many brands/styles out there. I am still working on my running style – maybe I will progress to a lighter (more minimalist) shoe in time. Incidently, I went into Up and Running last year and they looked at me on the treadmill and then sold me a pair of Ascics Gel Nimbus for £120. As soon as I started running in them outside I just knew that they were too heavy – overall and also in the heel. It’s like they were pulling me back. I would like to try some of the new Saucony running shoes – they look like they’d suit me. For Olympic distance I run in a pair of Nike racing flats (light as a feather) and then the Air Pegasus for 70.3 and IM (in 2 weeks). I am 90% happy with the Air Pegasus. There were some orange (garish colour) NB shoes which Sports Direct (sorry about all this mention of brands, Simon) didn’t have in my size. They would have been closer to 100% – for where I am at, at present. Incidently, I am 76Kg/6’2″. Good discussion. Can we start one on race fuelling now? Since IM UK 2010, I have gone right off gels which isn’t a good thing when I don’t take to solids either. Regards, Richard.
11:09 am
TTC
Richard, maybe I can do a posting on race nutrition and then we can start a discussion
8:35 pm
Rick
Hi all
Agree that barefoot running has to be a slow transition. My wife and I have both switched to a form of barefoot running called Chi running about a year ago and love it. At first it feels slower if you try to stay working your cardio training zone , but eventually becomes faster and more efficient.
I don’t think you need 5 toe shoes and personally use Saucony Kinvara’s that only have 8 mm of heel cushioning compared with a more traditional runner which has 12 mm .
Soon will be changing to a 4 mm soled shoe.
These are light and comfortable . Anyway I think that this new technique has merit in reducing injury . A recent study which compared the number of injuries per capita today vs 30 yrs ago showed NO difference.
Therefor if better or newer shoes aren’t helping to reduce injury, perhaps it’s a good idea to look at changing the way we run ?
Thx for all these comments, makes our sport interesting
11:17 am
TTC
Hi Rick
I think I saw that research too. I agree that we probably don’t need VFF shoes for all running but I’ll probably get a pair because running on the treadmill rubs the skin off the soles of my feet and running outdoors really does require some form of protection (IMHO). However I do agree that for longer distance running you be better off trying a low profile, or what i understand are called ‘low-ramp’ running shoes. These are shoes such as the ones you describe which have a much smaller difference in height between the forefoot & heel. The theory of promoting barefoot running is that we’ve all developed a much worse style because we can. well cushioned shoes allow a heel strike technique whereas with barefoot running you have to take most of the load on the midfoot
7:52 pm
Leah
Have done 3 triathlons and other races using vibram soles, I think they give too much support and not enough room for your feet to spread. Personally have found vivobarefoot the best, although not as good as completely barefoot. I agree that it is the way to go BUT I believe any athlete should have session with a barefoot coach! Padded, extra cushioned, arch ‘supporting’, toe pinching footwear has made our feet (and the rest) weak and tight, preventing them from working correctly. So in this ‘new’ craze of barefooting of course we are going to get problems if our poor feet have been sheltered from the real ground for so long and forced to perform the evil heel strike. As a result the skill of running properly has been lost. Yes, we do run better with naked feet or minimal shoes but we then become unskilled barefooters…
I have had 3 sessions with a certified barefoot running coach. Amazing! First, I was filmed running, which until you watch yourself in slow mo, you may think that you have a good technique, having looked at pose and chi running, trying not to heel strike and use my glutes etc, ha, so wrong! Next was a series of drills including different kinds of squats, jumping and postural exercises. Then I was shown how it should be done and filmed again….it was incredible. It looked and felt completely different and as a therapist it totally makes sense… When you get it right, it feels like you could run forever, pain free and at a great pace. http://www.youtube.com/watch?v=8UX2oT3oyJs
Last run was 7 miles in a pair of evos http://www.vivobarefoot.com/uk/info/ with absolutely no pain or tightness and relaxed doing 8.5 minute miles up hills and afterwards felt like I hadn’t even been for a run. I am totally converted and my aim is to spread the word that barefoot and/or in minimal shoes is the way to go BUT you must learn how to be a ‘skilled’ barefoot runner http://barefootrunningcoach.blogspot.com/p/why-barefoot.html
10:46 am
TTC
Hi Leah, Totally agree with your comments although I’m still not sure that we should do all of our running barefoot. There’s just not enough evidence that it is the full solution. You might find this summary of a round table debate very interesting http://www.sportsscientists.com/2011/11/barefoot-running-round-table-discussion.html
11:34 am
Carol
It has been interesting catching up with the ‘barefoot running’ discussion. My own case study contribution to this debate is one of dabbling in barefoot style some years ago by wearing Nike Free’s when they were the new vogue, but, I overdid it by wearing them for a 1/2 marathon followed by an Achilles flare up. Education truly costs! During rehab my pendulum swung towards wearing orthotics for over-pronation correction and relieving stress on both Achilles and tibialis posterior tendons. This was helpful in reducing symptoms and supporting rehab exercises but I never felt wholly comfortable with this option for the long term as the support felt too excessive and I lost any intuitive feel for foot position and action during running. I then moved to an intermediary position with a more cushioned but still supportive approach in Asics Gel Kinsei. These felt a good option at the time although pretty heavy for triathlon races. Fast forward to Saucony Tangent and Soloman Speedcross for road and trail respectively. I am very happy running in both of these and a recent run in my Asics felt dreadful. My replacement road shoe of choice now the Tangents have seen better days is Saucony Mirage, part of the new lightweight range as discussed previously. However, the BIG factor I have omitted to mention so far is that throughout these shoe transitions I have worked consistently on my running style with drills and strength and proprioception work alongside my regular yoga practice for flexibility, balance, core stability and strong feet! Achilles trouble seems to be a problem of the past and my running form over distance (to IM marathon) has improved considerably with a gradual shift from significant heel striker towards mid-foot. My times improve depending on the quality of my training! I haven’t made the move into the barefoot running camp (yet!) but do spend time exercising and walking bare footed as part of my lower leg conditioning for running. Does this personal account add to the barefoot debate? Perhaps it sounds very cautious but I have worked on an approach that has suited me so far and draws upon sound coaching and rehabilitation principles of making gradual transitions whilst developing underpinning biomechanical and functional adaptations
10:39 am
TTC
Hi Carol, an interesting tale and one which definitely endorses the idea that any move from conventional to minimalist running shoes requires time and also a holistic approach involving drills, flexibility and strength & conditioning. It seems as though your approach has worked. Sadly most will not be as patient with their approach.