142/365 Running around Naked

Friends and Fitness Enthusiasts,

You've heard about them. You've seen them in ads and on your friends. What am I talking about? Barefoot shoes of course! They are those funny looking shoes that are like gloves for your feet. Popular brands include Vibram, MBT, Nike, Sanuk, and Terra Plana.

Prompted by my dear friend Adam, what is the big idea behind these shoes and running (naked) barefoot in general? Well, as I have discussed in previous posts, most of us were never taught how to run properly. We are supposed to run on the balls of our feet and keep our knees and toes pointed straight. Running barefoot and in these kinds of shoes encourages that proper gait because...well here, take off your socks and shoes and run heel-toe. How does that feel? Do you feel like there's a lot of force on your heel? Are you running slower than usual?

According to an article in the Journal of Sports Medicine & Physical Fitness, experienced barefoot runners using the Vibram FiveFingers experienced nearly the same kinematics, short stride length, and stride frequency as they did running barefoot. They ran faster without as much contact force as when they were under "shod" conditions. "Shod" conditions are running in the modern shoe we know today.

Training barefoot or in barefoot shoes is also associated with a less chance of injury during sports (Nigg). When you stand on a wobble board or run barefoot, there is less stability than if you were wearing a shoe. Practicing either of these will strengthen the small muscles that cross over your ankle. Though the large muscles like the gastrocnemius and tibialis anterior are important for dorsiflexion and plantarflexion, the smaller muscles like the peroneus tertius are important for ev- or inverting your feet. This is important for when you're running and lose your footing; having strong everters and inverters will make you less prone to injury because they will counteract motions that could result in strains.

In conclusion, there are many benefits to running barefoot; barefoot shoes help you achieve this. If you don't want to shell out the extra dollars to get these shoes, go back and read how to run with a proper running gait. It will take more mental effort but you can get the same results. Just a tip, if you are going to buy barefoot shoes, ease into it; your calves will be sore.

In health,

Lauren


Nigg, Benno. "Biomechanical considerations on barefoot movement and barefoot shoe concepts." Footwear Science 1.2 (2009): 73-79. Academic Search Complete. EBSCO. Web. 9 Dec. 2010.

Squadrone, R, and C Gallozzi. "Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners." Journal of Sports Medicine & Physical Fitness 49.1 (2009): 6-13. CINAHL Plus with Full Text. EBSCO. Web. 9 Dec. 2010.