Bare Your Sole

I have posted this article on other blogs, but I chose to post it here as well because I feel that it's a good representation of my philosophy about running and physical activity in general. It provides a sample of what you can expect if you attend one of my natural running workshops.

In various blog entries you may see me mention barefoot running or minimalist running or a natural running gait pattern, but what do these terms actually mean?

For many of us (myself included before PT school and further self education) there's the tendency to think of running as "pounding the pavement"- putting one foot in front of the other without any real thought about technique. Most of us, at least in western cultures, have been taught by default that running is just a matter of plodding along and hoping that we don't get hurt as the miles add up. If we make adjustments to our approach to running, it's more likely to be changing out our shoes than an adjustment to our technique. 

Having said that, when it comes to injury prevention, running efficiency, and general enjoyment of the sport; there is strong evidence that technique is more important than footwear. And, surprisingly (at least to those of us who started running in the second half of the twentieth century) less cushioned or supportive the footwear arguably promotes better technique. There is historical, evolutionary, and biomechanical support for this position.

The historical and evolutionary evidence go hand in hand. For the vast majority of human history, we did not have access to synthetic materials used to cushion modern running shoes, yet running predates the emergence of our species. Bram Stoker, Thomas Jefferson, and Philippides are examples of historical figures whose running exploits predated EVA foam, gel, and air cushions

Australopithecus afarensis footprint

intended to protect modern runners from the impact of running. (I know, Philippides dropped dead after making the 26.2 mile run from Marathon to Athens, but that was likely due to cardiac problems rather than choice of footwear. Cardiac problems associated with long distance running is a possible subject for a future blog entry.) It has also been suggested that running may have contributed to the hunting prowess of early humans, giving them a source of calories and protein that allowed for the growth of larger brains. In addition, the oldest documented fossilized human footprints date to at least 3.6 million years ago, and although not belonging to the same species as modern humans, the footprints and other fossil evidence implies upright walking with a gait pattern similar to our own. 3.6 million years is a long time to go without modern footwear if it's really that important.

From the standpoint biomechanics (my area of expertise) barefoot running makes a lot of sense. First, let's look at conventional running shoes and how they influence running technique. The conventional running shoe, developed over the course of the latter half of the twentieth century, focused on adding cushioning, particularly at the heel. This increased bulk at the heel, promotes an increased heel strike. Running with a heel strike, in turn, means a tendency to impact the ground with the foot ahead of the center of mass of the body and the knee straight. Having the foot impact the ground ahead of the center of mass negates some of the forward motion, thus wasting energy. More significantly, impacting the ground with a straight knee sends the force of the impact through the lower leg, upper leg, through the hip and into the back. With heel impact and straight knee, there isn't a whole lot that the muscles can do to absorb shock.

Running barefoot, or in shoes without a rise from toe to heel, it's easier to land on the forefoot or midfoot, with the foot directly under the center of mass. In addition to being able to move forward without the wasted energy of landing ahead of the center of mass, this makes it easier to land with the knee slightly bent. Landing with a bent knee means that the quadriceps (the muscles on the front of the thigh) and the gluteal muscles (the buttocks) can absorb much of the shock of impact. Also, landing on the forefoot or midfoot means that the ankle has room to dorsiflex (bringing the toes closer to the knee), which gives the calf muscles the opportunity to absorb shock as well. Studies utilizing special plates that can detect the intensity and direction of impact while running have shown that the ability to recruit the above muscle groups is much better at managing the impact of running than any shock absorbing materials that can be built into shoes.

The result of a natural gait pattern is not so much "pounding the pavement" as continually adapting to the running surface to minimize impact. In the book Born To Run, author Christopher McDougal describes highly accomplished distance runners brushing the ground with each step. (I'm paraphrasing since the book isn't right in front of me.) While I haven't developed my technique to the point where I can move with that level of grace, it does allow me to run barefoot on asphalt, concrete, and brick with significantly less knee pain than I would experience after running the same distances on the same surfaces in conventional running shoes with conventional biomechanics.

Lightweight sandals and a pair of shorts:
Minimal equipment required!

In addition to injury prevention, there's also an aesthetic, almost spiritual, case to be made for natural running. In my case, I like the idea of moving the way people have moved for millions of years.  I enjoy the feeling of moving unencumbered by heavy (or any) footwear. I appreciate being able to feel the changes in the ground under my feet. When running naturally, I like to think that I'm running the way humans were designed to run. There's also something very compelling about the simplicity of using a minimal amount of gear to participate in a sport.

So how do you get started with natural/barefoot/minimalist running? First, you should approach it cautiously. After a lifetime of wearing shoes, you likely don't have the foot musculature or the coordination in your legs and hips needed to run the distances you're used to without the footwear you're used to without inviting injury. Instead of throwing away your heavy running shoes, try using the most minimalist footwear that you can get away with when walking, at work, and around the house. If your feet feel pretty good after a week or two of minimalist footwear while walking, you can try running short distances (like a quarter mile) in your minimalist footwear two or three times a week and gradually increase the distance and frequency of your minimalist running from there. You might also try experimenting with landing on your mid-foot with a bent knee and your foot directly below your body while running in your conventional running shoes. (This will be easier with shoes that have less of a rise from toe to heel.) It's probably best not to try to incorporate a forefoot strike into running with conventional running shoes. In my (painfully earned) experience this makes an ankle sprain more likely. Most importantly, back off if you develop new aches and pains.

As you transition to a more minimalist style of footwear, you'll probably find yourself automatically adopting a more natural style of running because landing on your heal without the padding of conventional running shoes will be painful enough to lead you to land on your mid-foot or forefoot. If you want more tips on technique and to see this style of running in action, take a look at the videos on Barefoot Running Center's YouTube channel. Of course, you can also seek out a physical therapist experienced in gait analysis and knowledgeable about natural running. A video gait analysis, that will allow the therapist to watch you run in slow motion and offer you advice at every point of your stride, is helpful as well.

A few words of caution: If you choose to go barefoot, you should only do so on surfaces that you are reasonably sure won't cause abrasions, punctures, or burns (including chemical). Even so, you should be prepared for the possibility of these injuries and any resulting infection. Also, those with diabetes should not go barefoot due to the slower healing and greater likelihood of peripheral neuropathy associated with the condition. (I realize that this may not be a hard and fast rule due to differing levels of progression of diabetes and how well the condition may be controlled on an individual basis, but that was the advice proffered to me as part of my training, so that's the advice I pass along here.)

Having said that, I would encourage anyone with an interest in running to stop "pounding the pavement" and give natural running a try!