For runners, going bare may be no paradise
Stripping down to the bare essentials, in footwear, may not be the panacea for runners that some have suggested, according to research conducted by John Porcari, at the University of Wisconsin-La Crosse.
From a sample of 16 females, recreational runners aged 19 to 25, Porcari found that half of them failed to make the stride changes necessary to run properly in Vibram FiveFingers Bikilas. His analysis of their stride showed that runners who use FiveFingers and other minimalist shoes but continue to run with a heel-first foot strike increase the impact on their lower legs and the risk of injury.
The report prepared for the American Council on Exercise can be found here.
The compelling benefit being used to sell minimalist shoes and barefoot running is the natural stride they promote and the corresponding reduction in injuries. But some runners may never get those benefits.
“It’s tough to relearn to run,” Porcari said “When you look at the data even though we encouraged them to run with a more forefoot strike while wearing the Vibrams, half of the subjects still continued to land on their heels.
"Even with two weeks to practice and instruction in how to use the barefoot shoes, [the subjects’] bodies still tended to run the way they’ve always run.”
In my personal experience, I’ve noticed a change in my stride, more of a mid-foot strike, in my limited use of an Inov-8 shoe with minimal cushioning and drop from heel to forefoot.
Kyle Roberts, who sold me the shoes and the minimalist concept at his Revolution Natural Running and Walking Center in Wauwatosa, offered this assessment of Pocari’s study.
As the study concluded, ”When used correctly, barefoot running shoes may be able to lower your risk of running injury.
But wearing a minimal or “barefoot” style shoe does not, by itself, automatically ensure that you will not heel strike. Old habits die hard.
"For most of us who have been running for quite a long time in the raised heel shoes, it takes some time to learn the new motion patterns of running without them.
"In our store/clinic, when we take people’s shoes off and have them run barefoot, quite quickly we see their gait change to more of a mid-foot landing. Naturally, without any gait retraining. When barefoot, it’s difficult to heel strike, because it hurts! Definitely, once someone learns to land on their midfoot, they will have a better chance of running pain free, with less tissue damage, than with their old, clunky shoes."
22 Comments for "For runners, going bare may be no paradise"
It's true that some people take longer to learn new movement patterns than others. And it's true that limiting the feedback (sensations) you get from the ground (with almost any footwear) can slow down the process.
Watching runners in VFFs at the recent NYC Barefoot Run, you saw a majority that still would heel-strike. I think this is, in large part, because of the amount of padding under the heel and ball of the foot in the VFFs.
Doing some high-speed video analysis, I saw that more runners would stop heel striking when they were totally barefoot or in running sandals (which only put a 4mm strip of rubber under the foot) vs. runners in minimalist shoes or VFFs.
I've worn nothing but sandals from www.invisibleshoe.com for 2 years and never had a problem (other than no longer being able to complain about running injuries since I no longer have any)
sashen Oct 06, 2011 5:24 PM
Do what you like, like what you do Oct 07, 2011 7:59 AM
Discount the scientific facts the study has shown and its protocol all we want, but training and knowledge do not guarantee that you're body is going to do it right on each and every new step. The fact is, the shoes will work great for some body types and some running styles, but you will never know if they were a good choice for you until you find out if you are or are not irreversibly harmed.
I loved my shoes. I yearn to wear them and run again. It is a gamble with your future running plans that I wish I would have won.
DangerDuck Oct 07, 2011 12:31 PM
What is not considered is that many of the people who test and sell these are talented runners - good bio-mechanics and good training habits. Put an extra 25 lbs on Tom Held and they might not work so well. They can run in anything. Then they sell them to the regular runner who may be carrying too much weight, etc. and they get injured.
I don't like high control shoes but am skeptical of this fad.
FunnyRunner Oct 07, 2011 2:42 PM
What's wrong with this picture? To be healthy the foot must not be fragilized.
Kyle Roberts, C.Ped.
Revolution Natural Running & Walking Center
eyerunfar Oct 08, 2011 9:58 AM
I am a physical therapist. I have warned people about these shoes because I don't believe everyone has the ability to have that "great" form or to maintain it for 1 mile, 5 miles, 26.2 miles... and it could lead to having more injuries rather than less... ones that come first to my mind are achilles tendinitis, plantar fasciitis, and posterior tibial tendinitis/dysfunction. I think the ability to have good form (not just forefoot strike) depends on a person's strength, flexibility, movement characteristics, and genetics. Some of these factors are modifiable.
For some people these shoes might be the tool that works to get them to run with a less "impacting" form. I think the take-away from the study is that you can't make generalizing statements like running in minimalist shoes or barefoot will improve your form and reduce injury... or you will learn how to use these shoes/no shoes correctly if you give yourself time and good training.
They are great for some and not for others.
MoniqueSerpasPT Oct 08, 2011 5:09 PM
Coachwegs Oct 11, 2011 2:35 PM