Barefoot Running: Embrace the Gait or Wait?

The joke goes like this: “How do you know someone is a vegan? Don’t worry, they’ll tell you.” It’s not an old joke; rather, it’s a new one that has emerged in recent months as veganism, the raw-food movement, and other non-mainstream eating habits have become more popular. But the concept of the joke is old—if someone believes strongly in a cause, they won’t waste a minute before they give you a detailed oration on the subject, whether you want to hear it or not.

The same could be said of barefoot runners; that trend has been popular, on and off, for years. Barefoot runners would even say the habit had been around for centuries, as they maintain it is a most ancient practice dating back to early man. Far from a passing fad, barefoot running has been “trending” for as long as I remember. I remember my 5th grade gym teacher advocating the habit as the best way to run; I won’t tell you the year lest I betray my age, but I will say it was in the ‘90s. Since then, I have often heard friends and acquaintances preach the virtues of barefoot running. And yes, they tend to be the kind of “fit friend” we all wish we could be.

In 1999, the Italian shoe company Vibram introduced the FiveFingers shoe. You know what it is—the shoe that fits the form of the foot as a glove would; seemingly universally mocked, and yet popular enough that they are a common sight both on running trails and on New York City subway platforms. Originally marketed to yacht racers to maintain a grip on slippery surfaces, the FiveFingers shoes gradually made their way onto the feet of serious runners, creating a new wave of barefoot running fever. The shoes have thick, slip-resistant rubber soles that are also extremely flexible, allowing the free movement of the foot in motion while also protecting the foot from hazards on the running surface.

The latest issue of the Journal of the American Academy of Orthopaedic Surgeons published an article on the “Orthopaedic Perspective on Barefoot and Minimalist Running.” The authors explain that advocates of barefoot running assert that a lack of cushion and support promotes a forefoot or midfoot strike rather than a rearfoot strike, decreasing the impact transient and stress on the hip and knee. Research has shown diminished symptoms of chronic exertional compartment syndrome and anterior knee pain after a transition to “minimalist running.” But, the authors also note that although the change in gait is theorized to decrease injury risk, this concept has not yet been fully supported in clinical study or even observation.

Skeptics, the researchers note, are concerned that, because of the effects of the natural environment and the lack of a standardized transition program, barefoot running could lead to additional, unforeseen injuries. Studies have shown that, with the transition to minimalist running, there is increased stress on the foot and ankle and risk of repetitive stress injuries.

The authors acknowledge the long human tradition of barefoot running, dating back to early Homo sapiens. Efficient endurance running played a vital role in the survival of early man, and researchers have identified numerous physical and physiologic adaptations of prehuman ancestors and early humans that specifically promoted bipedal endurance running. These modifications appeared more than 2 million years ago (how’s that for a passing fad?). But early man was, for most intents and purposes, a different species than modern man. He also had a bigger brain, necessitating a diet higher in protein and fat, for instance.

“In many ways, the social trends and public curiosity about barefoot running and minimalist running have outpaced evidence-based data,” the authors wrote. “Despite its popularity, minimalist footwear lacks industry standards, which further contributes to the scarcity of objective research. Evidence indicates that the importance lies not so heavily in the shoe as in the foot strike itself. Although many advocates recommend stretching, strengthening, and stabilizing the foot and ankle, no consensus has been reached regarding an appropriate transition program.”

The last word? Barefoot running needs to undergo a lot more study before it can definitively be declared the “best way to run.” Till then, the best advice would be to see what works best for you. Now go tell that friend to keep it to himself.