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For runners, going bare may be no paradise

Posted by Tom Held of the Journal Sentinel on Oct. 6, 2011

running

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"

  1. This seems like a pretty obvious result. If you use something wrong, it doesn't work. Sticking a fork into your eye instead of your mouth may result in injury. That doesn't mean that forks are somehow flawed.

    waxworks Oct 06, 2011 10:45 AM

  2. I, like many others, started using Vibrams to try and decrease injury and I run about 15 to 25 miles a week. I used them for a half mile to start... and then a mile as a warm up. After a mouth, I developed plantar fasciitis (which I blame on the use of barefoot shoes). I should have stayed with the half mile run, but its hard to go that short of a distance and I did too much too soon. I am sticking with my normal running shoes! Go ASICS!

    Middleoftheroad1980 Oct 06, 2011 10:46 AM

  3. Obviuously, the new shoe isn't the solution, the solution is running how our body was designed to run, front foot first...

    HighClimber Oct 06, 2011 10:48 AM

  4. So... You also used the shoe incorrectly, but blame your injury on the shoes? One might blame your insufficient stretching... :P

    danS Oct 06, 2011 11:07 AM

  5. As the article states, the most important part of the barefoot/minimalist shoe running style is that most runners will need to re-train how they run. Like any rewarding journey, it takes time and effort. This is not a quick fix. But the results are worth the effort.

    rugbyrunner Oct 06, 2011 11:25 AM

  6. When I was a teen "five finger" meant something entirely different! LOL

    Diver Dan Oct 06, 2011 11:55 AM

  7. Running and the products supporting the sport is a buyer beware endeavor. Like most every other sports product and sport enhancement product. If your going to engage in running like I did until my knees gave out, then be prepared to do your own homework and don't expect others to protect you from your own lack of self defense.

    Diver Dan Oct 06, 2011 12:10 PM

  8. People can, and should, use their existing running shoes to transition to a mid or forefoot strike.

    Once you have the calf strength and basic mechanics down, it's time to switch shoes. Minimal shoes, vibrams in particular, are for people who have already made the switch.

    waxworks Oct 06, 2011 12:34 PM

  9. I don't know anything about erehwon, but when I bought my first pair of minimalist shoes at Performance Running Outfitters, they encouraged me to either go through the Newton Natural Running Clinic or a NB Good Form Running Clinic. I think that made all the difference. I still had to work at it, but at least I knew what I had to work on.

    THarpRun Oct 06, 2011 12:36 PM

  10. Sadly, whenever there is movement away from the norm, there will be resistance. People naturally resist change, unless things have gotten so bad that they are forced to do something differently. Two years ago I was a heavy heel striker. For 21 years I ran the way I was told , land on your heel and get the big bulky cushioned shoes. I have had re-occurring, nagging injuries that didn't stop me from running, but made my running miserable, and to the oint of questioning if I even wanted to continue at the age of 48. After reading "Born To Run", I taught myself to midfoot strike and increase my cadence. Very important, "increase my cadence". Without this one component, I could not midfoot strike comfortably. I soon found out that my bulky shoes were not condusive to my new style of running, so I started using old racing flats. After increasing my long runs from 8-10 grueling, sore miles to 18-22 easy, free flowing runs, I was hooked. Two years and 7 Ultra marathons later (including a 100 mile run), I'm having more fun than ever. Revolution Natural Running Center in Wauwatosa has Natural Running Clinics twice a month. They are taught by certified running coaches, who are also runners with years of experience. I trust someone with experience much more than someone clocking in for a few hours a week to eanr a little extra spending cash. Knowledge and experience wins out every time.

    Coachwegs Oct 06, 2011 3:12 PM

  11. Great comment. Thanks for the tip on increasing cadence.

    I happy dirt Oct 06, 2011 4:10 PM

  12. While you *could* teach someone to forefoot strike in regular shoes, it's harder because the shoes: a) Reduce the feedback you get about whether you're doing it correctly, and; b) Have heels that are high enough that you can't avoid hitting them first.

    Also, most padded shoes have soles that flare out, wider than your foot. So you end up hitting the edge of the sole on the ground first which can then cause your foot to hyper-pronate.

    The idea with being barefoot is that it gives you the most feedback that inspires the change to a forefoot stride pattern.

    sashen Oct 06, 2011 5:18 PM

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