Nowadays, more and more newfangled trends are appearing, which are rooted far in the past. This includes the Paleo diet, the postural running method, and much more. Barefoot running falls into this same category. Of course, there have always been people who practiced barefoot running, whether it was fashionable or not.
But when something becomes fashionable, everyone begins to grab onto it indiscriminately, not particularly paying attention to the consequences that their rash actions may lead to. The topic of this article is barefoot running, the pros and cons of this peculiar type of running.
Barefoot running is also called "natural running" and has been the only form of running for thousands of years. It is still practiced by the Tarahumara Indians living in Mexico. They are famous for the fact that all members of the tribe, including children and old people, are able to cover huge distances by running.
The popularity of this type of running began to gain momentum in the second half of the 20th century. Barefoot running has been practiced by such famous Olympic champions as Abebe Bikila, Bruce Tallo and Zola Budd.
In 1960, Abebe Bikila, an Ethiopian runner and one of the greatest Olympic marathon runners of all time, won one of his first gold medals and set a world marathon record of 2 hours, 15 minutes, 17 seconds, running the race barefoot.
"Behind"
Studies have shown that not having extra weight on your legs increases your running speed and improves your performance. Also, when running barefoot, the soles of your feet interact more with the surface you are running on and improve your running technique.
Most often, those who run in sneakers land on their heel. Try taking off your shoes and running barefoot, landing on your heel on a hard surface.
"Against"
Proponents and opponents of barefoot running have yet to reach a consensus regarding its harms or benefits. On the one hand, the sole of the sneaker protects the foot from damage, on the other hand, excessive cushioning of the heel leads to the fact that the joints of the legs receive the wrong load, as a result of which the risk of injury increases.
Now, thanks to this movement, companies producing sports running shoes have begun to move away from thick soles and puffy heels. The time has come for minimal sneakers with thin soles.
But even here there are pitfalls. As we already said in one of the publications, if you are overweight, running in sneakers with thin soles is harmful (as is running with a lot of weight in general). Therefore, if you have extra pounds that you decide to get rid of by running, running barefoot or in minimalist sneakers is not recommended.
Minimal sneakers from adidas
adidas has developed minimalist running shoes - which we've written about before. They give you the full experience of “natural running” while providing the necessary protection for your feet.
adipure adapt m running shoes 
adipure Gazelle 2 Barefoot Running Shoe
The sneakers are created using special ADIPRENE®+, ADIWEAR™ and PUREMOTION™ technologies.
ADIPRENE®+ has a high degree of elasticity, protects the forefoot and increases the force of repulsion from the surface.
ADIWEAR™- This is a wear-resistant rubber that does not leave marks. It is used in the soles of adidas athletic shoes to protect areas most susceptible to abrasion and extend the life of the shoe.
PUREMOTION™- This is a midsole that provides natural support for the foot and allows you to feel the movement, like when training barefoot.
Have you ever run barefoot (except on the beach, of course). If so, it would be very interesting to hear your opinion!
Dedicated to a current topic - shoes that imitate barefoot running. Since discussions about natural running periodically arise in our community, we decided to translate it. What do you think about barefoot shoes? We thank Damir Nuriakhmetov for the translation.
If you're interested in running and racing, you've probably come across the growing trend towards minimalism and so-called barefoot shoes. On cross-country trails, the prevalence of barefoot running seems to have not gone unnoticed.
In a new study, the advantages and disadvantages of this relatively new shoe were examined by researchers from Brigham Young University.
Running shoes. A little history
Shoes designed specifically for running and physical exercise, within human history, is a fairly young concept. There were no dedicated running shoes in the United States until the mid-1960s, until a small company called Blue Ribbon Sports imported new running shoes from Japan (from Onitsuka Tiger, now ASICS). Thus, Blue Ribbon Sports was at the forefront of creating a growing interest in the running shoe industry. In 1978, Blue Ribbon Sports was officially renamed Nike, and the rest was history.
Before the production of sports shoes, barefoot running was the only possible option for thousands of years. Despite the plethora of sneaker options now available to amateurs and professionals, many athletes are opting for a minimalist approach to footwear, causing the barefoot sneaker concept to gain popularity.
Barefoot sneakers owe much of their return to promotion thanks to an article published in January 2010 in the journal Nature. The article, based on a study by Harvard University scientists, detailed the impact load experienced by feet in barefoot sneakers compared to regular ones. Other major media outlets such as The New York Times, World Runner and The Wall Street Journal published this study and barefoot running was immediately recognized and endorsed.
However, it is worth noting that many people misinterpreted the purpose of the study. The myth that running barefoot or wearing minimalist shoes helps runners get less injured and run faster is untrue. In fact, the study states that barefoot running shoes will help athletes run from the toe or midfoot, allowing for a comfortable and secure foot strike.”
Natural running technique
Dr. Daniel Lieberman, one of the leaders of the Harvard study, argues that running from the toe or midfoot does not cause the same effects as running from the heel. Thus, barefoot running allows the athlete to run on a hard surface without experiencing discomfort.
Athletes wearing traditional running shoes tend to run heel-first. This means that when the heel hits the ground, the shin stops and the body continues to move. During the initial impact of impact with the ground, the heel absorbs its own body weight.
Midfoot running keeps the runner's heels off the ground and allows the knees to act as shock absorbers. The larger the area of the foot on which the athlete lands, the less the overall load.
Toe running is similar to midfoot running. When running from your toes, the impact falls on the fourth and fifth metatarsals of the foot. The body experiences less deceleration upon impact, and shock absorption is distributed across the knees, hips and back.
Going into detail, it can be noted that when running barefoot, the landing begins from the fourth and fifth metatarsal bones and moves to the heel. This, according to Lieberman, converts the energy into what is known as rotational energy. On the contrary, landing on your heel brings you to a complete stop during the movement. Despite their findings, the Harvard team notes that "no study has shown that heel strike is more harmful than toe strike."
Further interest in minimalist shoes in the running community was fueled by the publication of Christopher McDougle's book Born to Run, in which the author writes about the mechanics of running. To support his statements, McDougle focused on the Tarahumara Indian tribe. Members of this tribe can run 100 km or more per day. The rugged Copper Canyon in which this tribe lives is a rugged mountainous terrain. The Indians make their shoes from old tires and leather.
Anecdotal evidence, similar to that reported by the Tarahumara Indians, reports the success of professional runners who have achieved amazing results with bare feet. For example, Abebe Bikila, at the Summer Olympics in 1960. in Rome, won a gold medal for Ethiopia, running the marathon in 2 hours 15 minutes 16 seconds. Although Abebe Bikila had a shoe sponsor, the prepared shoes did not fit the athlete, and he decided to run barefoot, just as he had prepared for the Olympic Games back home in Ethiopia.
In the latest study by science professors at Brigham Young University, scientists warn that runners looking to make the transition from traditional running shoes to the newly popular barefoot five-toe running shoes need to make sure the transition is smooth. The study details how runners who speed up their transition are at increased risk of bone injuries. These injuries can even lead to possible stress fractures.
Features of the transition to running in barefoot shoes
With new types of minimalist footwear emerging, representing about 15 percent of the $6.5 billion global footwear industry, the scientists say the importance and need for their research is clear. "Switching to minimalist shoes is definitely stressful on the bones," says Sarah Ridge, lead author of the study and assistant professor at Brigham Young University. "You have to be careful when switching to barefoot sneakers because most people don't think about possible consequences, they just want to put those shoes on and run.”
Over a 10-week period, the research team observed 36 experienced runners. The research results were published online and in the journal Medicine & Science in Sports & Exercise.
Before the start of the experiment, each runner underwent magnetic resonance imaging of their legs. At the start of the study, half of the participants were asked to gradually switch to five-toed minimalist shoes. The other half of the athletes continued to run in traditional running shoes. The runners who switched to barefoot running shoes followed the scientists' instructions, and during the first week of the study, their workouts included running one to two miles. Each subsequent week they added a mile. After three weeks of the experiment, the athletes were allowed to run in these shoes for as long as they were comfortable in them.
After the 10-week study period, each athlete again underwent magnetic resonance imaging of the legs. Her results showed that those athletes who switched to minimalist shoes experienced an increase in swelling in the bone marrow. This is certainly an indicator of inflammation, which is caused by the presence of excessive fluid in the bones. In addition, minimalist athletes had higher stress levels than runners wearing traditional running shoes.
"Whenever bone is impacted, it goes through a normal repair process to become stronger," Ridge said. “Injury occurs when the impact is too fast or too strong and the bone does not have the opportunity to heal properly before next impact" Female runners who ran in barefoot shoes suffered more damage and put more stress on their bones than men.
Like Dr. Lieberman of Harvard University, Sarah Ridge hopes that the results of their study will not be misinterpreted. She stresses the experiment doesn't necessarily mean barefoot running is bad, but to minimize the potential risk of injury, the transition should happen over 10 weeks and should be done at lower mileage and lower running intensity.
"People need to remember that they've been wearing a certain type of running shoe their whole lives, and they need to give their muscles and bones time to adjust to the changes," Johnson said. “If you want to wear minimalist shoes, make sure you make the transition gradually.”
Sports equipment maker REI offers tips and advice on its website for those considering making the switch from traditional footwear to minimalist ones. The site emphasizes that this shoe does not have arch support, which is important for runners with high pronation and low arches.
Sarah Ridge, Wayne Johnson, Ulrike Mitchell and Ian Hunter, Brigham Young University scientists and authors of the study, say it was the first of many to focus on minimalist running shoes. Over the next few months, a study will be published that will provide a clear set of recommendations for those considering the transition to barefoot footwear.
You've probably heard the expression barefoot running. This is the so-called natural barefoot running. This is exactly how our distant ancestors ran thousands of years ago, when sneakers did not exist. And they ran well! Let's figure out whether it's worth following (or rather, running) in their footsteps
The benefits of barefoot running
Strengthening the immune system and hardening. If you accidentally catch a cold on your feet, you will most likely get a runny nose and mild fever. But regular hypothermia of the feet establishes new “relationships” between the receptors: the sensation of coolness is perceived by the feet as a signal to raise the temperature, putting the immune system on full alert.
Joint health. When running barefoot, you subconsciously place your foot very carefully, stepping first on the flexible part of the toe, and then on the heel. This provides cushioning that even the coolest sneakers can't imagine, and the stress on all joints is significantly reduced.
Improving your running. Barefoot running develops both the feet and the lower leg muscles well. In addition, barefoot running and walking - The best way development of proprioception, that is, the perception of one’s position in space through the receptors of the soles.
Modern shoes, especially the most technologically advanced ones that protect the feet, oddly enough, work against this function (they simply take it upon themselves). Meanwhile, in each of us there are systems of stabilization and anti-pronation with shock absorption that can and should be developed - and they start with the feet.
Natural relaxation and acupressure. There are about 100 thousand (!) nerve endings on the foot. When running barefoot, these points are constantly stimulated, which has a positive effect on the nervous system.
It has also been proven that running barefoot causes a lot of pleasant sensations associated with instincts. Feeling the softness of the grass, the roundness of sun-heated pebbles and the softness of the sand, a person focuses on these details and is distracted from everyday problems.
Disadvantages of barefoot running
Risk of injury. The human foot is so fragile that even the most talented surgeons are afraid to interfere with its anatomy. Therefore, you need to be as careful as possible when running barefoot.
And if your weight exceeds the norm, it is better to forget about barefoot running altogether: since, even despite a safer landing technique, the joints and thin delicate bones of the foot will still be subjected to too powerful an impact load.
Health restrictions. If you have recently broken bones in your legs (this even applies to your little toe), barefoot running is strictly contraindicated for you. And also if you have diabetes, varicose veins or any other disease that affects blood circulation in the legs and feet. In all these cases, due to barefoot running, the connection between nervous system and the nerve endings of the legs may be disrupted, and you will get additional problems in addition to the existing ones.
Lack of conditions for training. For most of the year in Russia, going barefoot on the streets is only possible in a fit of madness. And in fitness clubs and arenas, barefoot runners are also not particularly welcome (in some training establishments, running barefoot is prohibited, which is expressly stated in the rules).
How to run barefoot
Don't start with running. First master the technique of walking barefoot - to prepare your feet for unusual sensations and loads. Country paths are ideal for these purposes: walk along them at a normal pace every day for 30 minutes for two weeks. Then start easy jogging.
Run for a short time. 5 to 15 minutes 2-3 times a week is enough.
Run straight. Proper form is especially important when running barefoot: you should land smoothly so as not to overload your muscles, joints and tendons.
At the same time, the body must maintain a clearly vertical position, and the feet touch the ground clearly under the body - otherwise knee injuries cannot be avoided.
Don't be afraid of asphalt. Once you get used to barefoot running, you won’t care whether there is sand under your feet or asphalt. The main thing is to make sure that there is no broken glass and other dangerous items.
TO RUN NATURALLY,
THERE IS NO NEED TO RUN BAREFOOT.
Before the advent of natural running shoes, athletes ran barefoot. This has been the case for decades: it has been a constant part of training.
But that all changed about 12 years ago with the introduction of the first Nike Free sneaker in 2004, and the concept became a major focus.
Despite the breakthrough in running research made two years earlier, Nike designers turned to a running coach for advice
Stanford University's Vin Lananna, who led the university's men's team to victory in the 2002 NCAA Outdoor Championship
thanks in part to training on grass without shoes. He stated that this is what helped athletes develop strength and avoid injury.
“Running without shoes changes the principle of movement, developing the strength of all the necessary muscles and joints. Increased range of motion
in the ankle area, it engages the muscles of the hips and buttocks, as well as all the supporting muscles and joints of the lower body,” says Lance Walker,
Nike Performance Council Member, MSc, Physical Therapist, Director of Global Operations for Michael Johnson Performance. "Running barefoot
can also shorten the distance between two successive strides on the same leg by approximately 3%, improving energy efficiency and running efficiency.”
But running barefoot comes with some risks. So Nike faced a problem: how to prove the potential benefits
"barefoot" running without suggesting running without shoes? In search of an answer to this question, we launched a biomechanical research project -
Analysis of foot pressure and movement patterns of 20 men and women during barefoot running on grass. As a result, designer Toby Hatfield
decided there was a need to create a lighter, more flexible shoe with less heel-to-toe drop that would promote natural
foot movements while running. All this was embodied in the first Nike Free 5.0 model - the golden mean between the highest level
stabilization (10.0) and most natural running (0).
Over time, the concept of natural running has completely changed. Barefoot running is no longer the best solution. Because the
More and more research has shown that athletes perform best when they run as naturally as possible, Nike designers
improved their designs. They have created shoes that better follow the natural movements of the foot and also give
strength while running, allowing the foot, rather than the shoe, to control movement. The latest version of Nike Free technology (Run Longer series) introduces
unique outsole with dynamic flexibility: it contracts and expands with the foot as you run, confirming the theory that
that every athlete runs differently.
"Most natural running training is done at higher intensity in shoes with thinner soles," Walker says.
“The main thing is that athletes train in shoes with the thinnest possible soles weekly, gradually increasing the time of such training. Thus,
Once athletes get back into regular running shoes, they will be able to use them more efficiently, become stronger and run better.”
Barefoot running (barefoot running) is rapidly becoming fashionable. Let's consider all the subtleties of the theory of such running, which you will have to face in an inexorable reality, in order to fully decide whether this is right for you.
First of all, let us note pros this “barefoot” thing:
- Barefoot running safety.
When running in sneakers, almost everyone lands with their straight leg on their heel with every step. This is a huge load on the joints, which the soft sole of the sneakers helps reduce. Running barefoot forces the athlete to automatically change his technique because he feels discomfort from the heel hitting the ground. He begins to touch the ground with his toe or midfoot, while bending his knee slightly. Now most of the load falls on the muscles and tendons of the thigh, lower leg and foot. And this is a huge plus, because joints are injured from impacts, while muscles and tendons (with a gradual increase in load) are only injured and become stronger.
- We massage the feet.
Our foot has more than 70 thousand nerve endings, as any professional reflexologist will confirm. Running on uneven surfaces is useful. Contact of the feet with it, and not with the treadmill or asphalt, massages the necessary points, which normalizes the functioning of the internal organs.
It is natural that the muscles of the feet get tired quickly if they are not used to walking or running without shoes. This means you are forced to reduce the time and intensity of your workout. As a result, for beginners this safely limits the load on the heart and blood vessels. Gradual development of the foot helps prepare the cardiovascular system for impressive loads. And when your body is prepared, you will conquer long distances at speed!
Let us also pay attention to the existing flaws:
- Weight restrictions
As you know, running is contraindicated for people whose weight is far beyond normal limits. This is because there is a very strong shock load, and it does not care about any depreciation. Neither running shoes nor human tendons protect the joints from harm from such stress. For people who are obese, water aerobics and other gentler types of cardio exercise are available.
- Nuances of health
There are a number of categorical contraindications to running without sneakers, which are highlighted by Running Times magazine, these are: rheumatoid arthritis, diabetes, recent fractures of the leg bones, and other diseases that impair blood circulation in the feet. If a person has such a diagnosis, then the connection between the nervous system and the skin of his legs is disrupted. This often prevents these people from understanding healthy running technique. They cause even more harm to their health due to excessively intense training.
- Where are we running??
Where there is excellent ecology and eternal summer, experiencing all the benefits of running barefoot is not a problem. What to do where there is snow or mud for half the year, and even if it is warm, the surrounding “cleanliness” leaves much to be desired? We remember that in the vast majority of sports clubs even training without a T-shirt is prohibited, let alone running barefoot, which means the treadmill is not an option.
For those who still want to try barefoot running and make this activity safe, do not hesitate to prepare the muscles.
Exercise for calves
They are strengthened by standing up on your toes. To do this, you need to stand with your toes on a step or other platform. Next, lower your heels to the floor to feel the stretch in your calf muscles. Inhaling, rise onto your tiptoes as much as possible, stay at the top for a second, and slowly lower back down. This exercise gives you strength when running, no matter what the surface. You need to repeat three times for 12-15 approaches with a break of 1 minute.
Ankle training
You can use a round board with a hemisphere (buy a wobble board). A balance board with an inflatable cushion or even a barrel lid placed on a half-inflated ball will also work. Stand barefoot on the board, then swing in different directions for 2-3 minutes, while trying to stand on one leg. This makes your ankle joint more flexible and reduces the risk of sprains or sprains.
Stretching the veins
The ideal option is exercises for the calf muscles against the wall. This is done facing the wall at a distance of a step from it. Place your hands at shoulder level against the wall and put your right leg back. The body and head should be held vertically. As you press your hands against the wall and press your heels to the floor, lower yourself as far as possible. Stay in this position for several seconds. Repeat this for your left leg. Thus, the muscles will be perfectly prepared for high loads while running without shoes.
And finally, tips to help you master correct technique running barefoot.
- There's no need to rush. For the first couple of weeks, start with brisk walking for 20-40 minutes, and then start running 1-2 km a day. The distance should not increase by more than 10% per week. At the same time, no one forbids wearing sneakers sometimes. Feel free to use them for jogging around the city, and at the same time take them off while doing laps in the countryside.
- A vertical position is required for the torso. Keep your knees bent, your ankles relaxed, and your feet should touch the ground directly under or slightly behind your body. You cannot throw your legs forward, because this can damage your knee.
- Running with a cap will help you if the visor is right in front of your eyes. Pay attention to its vibrations when you run. This way you can judge if your landing is perfect. It is correct if the visor in front of your eyes does not move.
- Pull the toe up. To make the contact with the soil elastic, you should stretch the muscles and tendons of the foot. To do this, lift your toe up, but only before landing your foot.
I think you are now sufficiently prepared. So turn off your computer and go for a run to test how good barefoot running is.
