Running Barefoot or “Barefooting”, Essay Example

In the 1970’s the padded running shoe was introduced to the public, and since then, countless ads and endorsements by runners have indicated that they are indispensable to making runners faster.  In addition, they are said to reduce runner injuries.  However, recently some studies have been conducted which show a very different side to the running shoe.  Running barefoot has begun to be studied as an alternative to running with shoes.  Upon studying the effects of running on those barefoot versus those who were shod, with running shoes, some startling discoveries were made which undermined the long held idea that running with shoes is superior to running barefoot.

Researchers discovered that when studying populations who live in the developing world, that there was a significant difference between those who wore shoes versus those in the population who did not.  The barefoot members had a significantly lower rate of injuries when compared to the shod population[1]. There is, admittedly, some other explanations for the observed difference, such as the fact that poorer people may not report injuries sustained or that those who were shod were wearing poor fitting or badly made shoes.  However, the fact that there is an observable difference in injuries in those who went barefoot versus those who were shod shows that there is the possibility of injuries being related to wearing shoes.

Ankle sprains are one of the most common running related injuries, and “90-95% of these are inversion injuries causing partial or complete rupture of the anterior talofibular ligament and occasionally of the calcaneofibular ligament.” (Warburton)  One of the main reasons for this injury is said to be footwear.  Reasons cited for footwear being the cause are either that the shoe decreases the runner’s awareness of his foot position.  When running barefoot, the runner is acutely aware of his foot position due to increased sensitivity.  This is called plantar tactile sensation, and is said to improve balance during movement.  This is why so many gymnasts and dancers prefer to perform barefoot or with minimal footwear.

One of the most common chronic injuries that runners endure is also attributed to running shoes.  The condition is called planter fasciitis and is an inflammation of the ligament running along the sole of the foot[2].  It has been shown that running barefoot “induces an adaptation that transfers the impact to the yielding masculature, thus sparing the fascia and accounting for the low incidence of plantar fasciitis in barefoot populations.” (Warburton)  Further studies have shown that expensive padded shoes that are supposed to prevent injuries by cushioning the foot instead had the opposite effect.   “Wearers of expensive running shoes that were promoted as correcting pronation or providing more cushioning experienced a greater prevalence of these running-related injuries than wearers of less expensive shoes.” (Warburton)

In addition to causing the foot to land improperly and causing running injuries, it has also been observed that wearing shoes while running increases the amount of oxygen the runner consumes, leading to a higher cost of energy.  Though the amount of extra oxygen consumed may be minor to a recreational runner, for a professional athlete it would be quite noticeable, which is why many native runners prefer competing without their shoes on.

Although running barefoot may offer many benefits over running with shoes, for those who have worn shoes all their lives going barefoot will take some getting used to.  Running barefoot should not be attempted right away.  Instead, “begin by walking barefoot at every reasonable opportunity then progress to jogging, gradually increasing the intensity and duration.” (Warburton)  However, with increased barefoot exercise, the foot will be strengthened and greater sensory feedback will be provided.

The evidence presented by researchers lends credibility to the fact that simpler is better.  Despite the high price tags and dramatic promises made by manufacturers of running shoes, the foot that Mother Nature provided seems to be superior, as well as more cost effective.  Further studies will need to be conducted in order to truly ascertain the possible menace that shoes really represent to runners.

Works Cited

“Back to basics.” Running & FitNews 23.2 (2005): 4. Academic Search Premier. EBSCO. Web. 29 May 2010.

Pauls, Christopher, and Len Kravitz. “Barefoot Running.” IDEA Fitness Journal 7.4 (2010): 18-20. SportDiscus with Full Text. EBSCO. Web. 29 May 2010.

Sanders, Laura. “Running barefoot cushions impact of forces on foot.” Science News 177.5 (2010): 14-15. Academic Search Premier. EBSCO. Web. 29 May 2010.

Warburton, Michael. (2001). “Barefoot Running.” Sportscience 5.3 (2001). Web. 2 June 2010.

[1] Warburton, 2001

[2] Warburton, 2001