Running Barefoot Better Than Running Shoes

Foot strike patterns and collision forces in habitually barefoot versus shod runners

Humans have engaged in endurance running for millions of years1, but the modern running shoe was not invented until the 1970s. For most of human evolutionary history, runners were either barefoot or wore minimal footwear such as sandals or moccasins with smaller heels and little cushioning relative to modern running shoes. We wondered how runners coped with the impact caused by the foot colliding with the ground before the invention of the modern shoe. Here we show that habitually barefoot endurance runners often land on the fore-foot (fore-foot strike) before bringing down the heel, but they sometimes land with a flat foot (mid-foot strike) or, less often, on the heel (rear-foot strike). In contrast, habitually shod runners mostly rear-foot strike, facilitated by the elevated and cushioned heel of the modern running shoe. Kinematic and kinetic analyses show that even on hard surfaces, barefoot runners who fore-foot strike generate smaller collision forces than shod rear-foot strikers. This difference results primarily from a more plantarflexed foot at landing and more ankle compliance during impact, decreasing the effective mass of the body that collides with the ground. Fore-foot- and mid-foot-strike gaits were probably more common when humans ran barefoot or in minimal shoes, and may protect the feet and lower limbs from some of the impact-related injuries now experienced by a high percentage of runners

Barefoot Running: How Humans Ran Comfortably and Safely Before the Invention of Shoes

"By landing on the middle or front of the foot, barefoot runners have almost no impact collision, much less than most shod runners generate when they heel-strike..."

The Effect of Running Shoes on Lower Extremity Joint Torques
As pointed out in the above reference article, shod runners heel strike, then into mid-stance and finally the push-off. Thus, the need for shock absorbing qualities in the heel and additional support in the medial arch.

These findings confirm that while the typical construction of modern-day running shoes provides good support and protection of the foot itself, one negative effect is the increased stress on each of the 3 lower extremity joints. These increases are likely caused in large part by an elevated heel and increased material under the medial arch, both characteristic of today's running shoes.

I have noticed a ton of ilio-tibial band syndrome and associated pain in the antagonist adductors and hip flexors in competitive runners.

Finally, the disproportionately large 54% increase in the hip internal rotation torque may have particularly high clinical relevance, given previous findings that indicate that competitive running may increase the risk of OA of the hip joint the current findings indeed represent substantial biomechanical changes

Everyone knows of the ill effect that high heels represent, but did you ever think running shoes created a greater issue to your poor body?

Remarkably, the effect of running shoes on knee joint torques during running (36%-38% increase) that the authors observed here is even greater than the effect that was reported earlier of high-heeled shoes during walking (20%-26% increase) [9, 10, 11]. Considering that lower extremity joint loading is of a significantly greater magnitude during running than is experienced during walking [31], the current findings indeed represent substantial biomechanical changes. It is likely that the shoe characteristics previously found to increase knee joint torques in walking are similarly responsible for much of the increases in knee torques presently observed in running

I plan on taking a closer look at the Vibram Five Fingers I had a patient of mine come in over the summer with a pair of these funky looking footwear. It is really hard to describe them because they are so unique. Best way to envision them is a pool shoe with space for each of your toes. The particular patient is a student at UC and works at Benchmark Outfitters in Blue Ash. He said over the first 2 weeks he noticed muscle soreness in his calves and strangely enough his feet. He was clear about the distinction between it being muscular not bruising. Since that time I have seen Mark Sisson running in them on the beach and raving about them. My birthday's coming up and I think I've found my own gift this year.

Additional Links:

Mark's Daily Apple Video-Mark running in Vibram Five Fingers!Running shoes may cause damage to knees, hips and ankles
Running Barefoot, Forefoot Striking & Training Tips
LA Times Article


Work Smarter Not Harder!
Dr. David Marcon
Cincinnati, Ohio
drdavidmarcon.com