Over the last few years, there has been a lot of controversy about barefoot running and minimalist shoes.
This phenomenon, however is not something new.
The first gold medalist in the modern Olympics marathon ran the event barefoot in 1960, as did Zola Budd the South African runner who ran the 1600 km event in the mid 80s.
Barefoot and minimalist shoe runners will insist increased comfort and decreased injury particularly up the kinetic chain.
The research supports that the barefoot running technique causes less force through the body by landing on the forefoot versus the rear foot and even supports the development of a better arch with this type of running style and footwear.
What the research is also showing is an increase in stress to the bones of the foot. In a study done on 36 volunteers who ran between 10-15 miles per week, post MRI showed an increase in bone injury in more than half the those running in minimalist shoes after 10 weeks.
Another argument in support of barefoot running is the tribes people in Mexico and Africa who are efficient barefoot runners.
I do believe that barefoot running works for them for several reasons:
1. They did not grow up wear shoes, their bodies are accustomed to walking, running and playing barefoot. Research has demonstrated that humans develop a more functional arch with barefoot activities before age 9.
2. They do not run on paved roads but softer surfaces than the concrete and tar that we run on. Not only does this translate to decreased forces through the body but also the development of the foot intrinsic muscles and more importantly mobility of the bones in the forefoot.
3. Lastly barefoot running emphasizes landing on the ball of the foot this is beneficial to those with a pronated foot or low arch as the foot moves into a supination during this phase of running. Those with a high arch or a supinated foot will suffer increase stress in this position.
I would therefore recommend minimalist shoes or barefoot running for those with a low arch or pronated foot versus those with a high arch. It would be interesting to see if the research could be broken down further to add foot type to the variables studied.
