How much did you spend on those running shoes? Admit it, you know you have bought the more expensive running shoe, with the extra bells and whistles thinking you were getting a bargain because of the boost in performance. Okay, but at least I’ll admit to doing this. That was until about 3 years ago when I started to examine my dogmatic beliefs about foot wear.
Using foot shape to select running shoe is ‘sports myth’
Overall, the health command’s injury experts — led by Dr. Joseph Knapik — looked at more than 9,000 pair of feet, manually measuring arch height as well as taking foot imprints. In the most recent study of Marine recruits, 1,400 men and women were divided into two groups at random, with one group receiving shoes matched to their foot types and the other group (the control group) receiving stability shoes. Like their Army and Air Force counterparts from two previous studies, the recruits with shoes prescribed according to foot type experienced the same rate of injuries as those in the control group, regardless of other factors, such as age, sex, race and smoking habits. The military services are keenly interested in preventing injuries from running, and for good reason.
The US Army Public Health Command recently published the results of a running shoe study in the American Journal of Sports medicine. Injury Reduction Effectiveness of Assigning Running Shoes Based on Plantar Shape in Marine Corps Basic Training.
CONCLUSION: This prospective study demonstrated that assigning shoes based on the shape of the plantar foot surface had little influence on injuries even after considering other injury risk factors.
It has been a long held notion in the sporting shoe industry that choosing a shoe based on foot type was the best way to prevent running related injuries. This study and two other military studies have shown there is no correlation. Actually, it has been found that wearing the “right” shoe to correct your running stride increased the incidence of injuries.
Another study titled, Is your prescription of distance running shoes evidence-based?, was published last year in the British Journal of Sports Medicine.
CONCLUSION: The prescription of this shoe type to distance runners is not evidence-based. This study focused on recreational runners or competitive runners. No evidence could be found to justify the common in store recommendations of running shoes fit to counter pronation of the foot.
In this study: The effect of three different levels of footwear stability on pain outcomes in women runners: a randomized control trial., competitive female runners were selected for the study. Categorized by foot type, each of 81 women were prescribed a “corrective” shoe designed to assist their running stride and prevent injury.
CONCLUSION: The findings of this study suggest that our current approach of prescribing in-shoe pronation control systems on the basis of foot type is overly simplistic and potentially injurious. Findings would seem to suggest this practice has no foundation in scientific truth.
At an average of $50-150 for a pair of running shoes, is it any wonder the industry is still suggesting you purchase “running shoes”? Perhaps based more on marketing than scientific muster, your average running shoe sales person gets their information form the shoe industry. Why recommend “corrective” shoes? Because it is good for the corporate bottom line. After all, we can’t have shoe companies going out of business becuase of some crazy idea like barefoot running. (Sarcasm) But, some people are starting to ask the all important question. Do we even need shoes? After all, we evolved without shoes over millions of years.
Okay, listen we will still continue to need shoes. We just need to be smarter about this. Having been experimenting with my own running style and barefoot running as well as other non-conformist training methods such as Crossfit and kettlebells for over 4 years I’d like to add some of what I’ve learned to the conversation.
In the practical world of law enforcement, performing job duties without foot wear isn’t an option. However, integrating a more natural based running/training program may be just what you need to help prevent injury.
Here are my thoughts on barefoot running (based on hard won experience of doing it for over two years):
1. Barefoot running although extremely beneficial isn’t practical for many people. Hence the wearing of shoes such as Vibram Five Fingers arguably the ugliest of fitness fashion statements to come down the pike since neon aerobic workout gear and bad 80′s acting films.
The shoes aren’t really that bad, but I digress.
2. All running shoes are inherently flawed when compared to the engineering of the foot. The best we can hope for is something to cover our feet to protect, not correct. In this case the best suggestion is to try different shoes on. Try the activity you plan to do most with them on. And then choose the one that “feels” best. Not very scientific, but seemingly the best advice currently going. (My opinion)
…the toe tip on your shoes will bend slightly upward, so that it doesn’t touch the table’s surface. This is known as “toe spring,” and it’s a design feature built into nearly every shoe. Of course, your bare toes don’t curl upward; in fact, they’re built to grip the earth and help you balance. The purpose of toe spring, then, is to create a subtle rocker effect that allows your foot to roll into the next step. This is necessary because the shoe, by its nature, won’t allow your foot to work in the way it wants to.
Below you will notice two pairs of my own shoes. Both have toe spring. I have used both to primarily to run and bike. The top shoe is Adidas Response line of shoes. The bottom shoe is a Puma from the Speedcat line.
I have put plenty of miles on both pairs of shoes. I transitioned from the Adidas to the Puma becuase of the lower profile. While doing this I also started my progression into barefoot walking. Walking, not running. Mastering your running stride is key. A mid foot strike is considered best. the Puma’s allowed me to do this.
My disclaimer: I don’t endorse any particular brand of shoe, nor do I get any kickbacks if you should click on the links on this page. Like you I’ve been wearing shoes on my feet since I was a kid. I always buy shoes based on how they fit and perform. If I’m wearing shoes for fashion, then I pick them for their looks, ie. dress shoes. If I need toe protection i wear steel toed boots. You get the point.
The Adidas running shoe shown has a lot of heel cushion. I found it very difficult to change my running stride using this shoe. You may also find it equally difficult. I think these shoes almost force you to make a heel strike while running. It wasn’t until I switched to a running flat that I was able to make changes in my running stride, switching from heel strike to mid foot/toe strike. This running style is best known as POSE Running and Chi running. We’ll talk more about actual running styles in other posts, right now we are focused on shoes and transitioning into barefoot running.
The painful truth about trainers: Are running shoes a waste of money?
Truth is, Start by barefoot walking long before you run.
With so much hoopla recently in the media over barefoot running, self proclaimed “experts” are coming out of the woodwork offering clinics and instruction on barefoot running. Much of the talk is driven by Vibram Five Finger shoes. Admittedly a great way to transition into barefoot running without actually going barefoot. But, you do not need them to benefit from barefoot running. Susan Rinkunas is an associate editor at Runner’s World and recently wrote a piece that appeared on Yahoo news.
Two points Ms. Rinkunas makes I agree with:
- Barefoot training is not for people who are just starting to run or returning from a long layoff—it’s something to slowly incorporate into an existing running regimen.
- If you have persistent or serious foot problems, consult your podiatrist first.
I first started barefoot training and running over 2 years ago. If you think you get funny looks running in Vibram shoes, try running barefoot on the city streets. But, watch out for glass. (BTW: I do not recommend running barefoot in the urban setting)
Here is what I did to start barefoot running:
1. Start by walking barefoot on grass or artificial turf. 10 minutes before and 10 minutes after a run. Then progressed to asphalt, cement and then to trails. Even walking on a trail barefoot is a whole new experience. Once you have done this for at least a month I then progressed.
2. Incorporate a barefoot run into my daily warm up before training. My typical Crossfit warm up routine includes a 400 meter run or row. When I pick the run I go barefoot. Start on a treadmill if its available and then progress to cement and asphalt. If you have a trail nearby you can use it, but this isn’t typical. You can save the trail run for a later date, or never even run a trail barefoot. You can still get extreme benefits just walking barefoot. You can follow this routine indefinitely, but give it at least 2-3 months before you start longer distances.
3. Slowly increase the distance. Pick a running track to start. Walk the track perimeter and look to the grass on the sides for any debris. Once You have cleared the grass along the track you can pick your distance and run it. Once again start slowly and increase as you feel the need. As your feet get stronger you can progress to running directly on the track surface. Spend another 1-2 months doing this.
If you follow the above it should prep you to run longer distances in 4-6 months. Now keep in mind these are just suggestions for educational purposes. You may have specific issues that need to be addressed, ie. orthopedic problems with your feet, open cuts on feet, diabetes, etc. Don’t just blindly follow these suggestions use your head, do your research and get your doctor involved if you feel the need.
Additional helpful hints to strengthen your feet:
1. Train barefoot. Training barefoot, when its safe, can provide additional time for your feet to build up strength. Watch up for stubbed toes on weight equipment. OUCH! That hurts!
2. Find excuses to go barefoot. Walk at home barefoot, walk in the park, walk to the store, whatever. Take any opportunity to walk barefoot. I will walk my dog barefoot. That’s a minimum of two 10 minute walks daily, 7 days a week. In a good season I can get in 4-6 months. In four months that is 37 hours worth of running barefoot.
3. Walk barefoot after a run. If you have just completed a long run in your running shoes, go ahead and walk the last 1/2 mile or so barefoot. Take your shoes off and walk. Walk on the grass if you need to, but at least walk.
Too many people are concerned with barefoot running. How about barefoot walking first. Let’s be real, you have most likely been wearing shoes since you were a kid (like me). You may read about barefoot running and get all excited about the idea. Some people go out and run barefoot over a long distance they would normally do in their shoes and then hurt themselves and wonder why it didn’t work. It didn’t work becuase people are running before they can even walk. Our feet are built to walk barefoot, shoes are a crutch and weaken our feet. Running is an option and typically at shorter distances. Barefoot running takes plenty of patience.
What about the Foot?
According to The Foot: The International Journal of Foot Science
These forces have led to the habitual wearing of footwear in most contemporary societies, even when footwear not always serves any practical purpose. Considering Wolff’s model of bone remodeling [2], it has been hypothesised that with prolonged constriction and changes in the function of the foot in order to accommodate the shape and form of footwear, structural changes may result [3].
Where Ug find shoe store?
CONCLUSION: The results presented here suggest that the unshod lifestyle of the prepastoral group was associated with a lower frequency of osteological modification. The influence of modern lifestyle including the use of footwear, appears to have some significant negative effect on foot function, potentially resulting in an increase in pathological changes. The recent human groups additionally presented with greater osteological modification than the pre-pastoral Holocene group. Presuming that a similar biomechanical pattern exists in both shod and unshod groups, the most obvious variable between the groups was that of footwear, lifestyle and environment. As both recent and ancient groups presented with similar patterns of pathological variation, but notable differences in frequency, these changes are interpreted, at least in part, as a result of subtle variation in function due to environment, and to a greater extent as a result of differences in habitual behavior.
It’s okay to walk barefoot, we’ve been doing it for millions of years. Just keep in mind the bones in your feet are smaller becuase you’ve been wearing shoes all those years. Don’t expect to take your shoes off and run a 10K or even 5K run. If you look at the picture above it appears accurate until you look at the feet. C’mon, those are modern feet. Do those feet look like the ones shown below?
Feet of person who didn't grow into shoes
Tim Ferris has an excellent blog post (source for the picture above), Vibram Five Fingers Shoes: The Barefoot Alternative. What is interesting is the fact that Tim and I both had similar foot problems as a child. This required us both to wear “arch support” orthopedic shoes. As well I used to have to wear braces similar to the one’s shown below. I was too young to remember any of this, however, my mother informs me I hated wearing them both and did my best to kick out of them every chance I got.
Have never had much since in the way of foot problems, I’ll give credit to my childhood podiatrist for that. If you currently have problems with your feet and you want to try the barefoot run, then I’d say definitely speak with your foot doctor, progress really slow and try out grass first. Tim Ferriss talks about how his low back pain cleared up while wearing his Vibram Five Finger shoes. For me a chronic right ankle problem cleared up. Prior to training and running barefoot I used to get a sharp pain in my right ankle following long distance runs. I would get my ankle manipulated (adjusted) by my chiropractor in an attempt to realign it. (Full disclosure, I’m a chiropractor too, so finding a peer to work on my ankle wasn’t difficult). After three-four weeks of barefoot training the ankle issues cleared up and I haven’t had any problems since.
My own run hasn’t suffered I currently run 400 m in 1:05 (PR), 800 m 2:15 (PR), 5 k in under 20 and 10k in under 45 minutes. Not Olympic records, but I’m happy to be running this fast at just shy of 40 years young. 
The Anti-Shoe
Marketed as:
MBT (Masai Barefoot Technology) was born in 1996 when we discovered that natural instability has some amazing health benefits. We made this discovery by observing the wonderfully agile Masai people walking barefoot on natural, uneven ground. Seeing these people in action made us realize that the human body is simply not designed to walk or stand on the hard, flat surfaces of modern society.
To read more about MBT’s the anti-shoe here.
Concept seems sound enough. If you can’t get to uneven ground, then bring uneven ground to you. Although I have never personally tried these shoes, I have had family members swear by them. This technology may be an option for some. But, the biggest complaint I hear of these shoes is the difficulty in stepping to either side. They seem best for walking in a straight line. The idea is to mimic the uneven surfaces had while walking barefoot. Why not just walk barefoot? Your choice, but I wanted to mention the shoe to be thorough in this post.
Right Shoe for the right purpose:
Take a look at Venessa Hudgin’s shoes and how it affects her gait (walk) as she strides down the stairs. Gait gentleman, look at the gait. Anyway, my point is this. Shoe types will affect our gait, including our walking pattern. A heel on your running shoe, may cushion the blow of a heel strike stride, but you must ask the question, should I even be striking with my heel?
Think about how high heel shoes affect a woman’s stride. Why would we think a slightly raised heel would improve our walk or run? There seems to be no scientific research that supports the benefits of a raised heel of any height. At least according to:
Ray McClanahan, DPM, BS Ed. I appreciated the comments and perspectives of all that have posted on our discussion of equinus. Like Dr. Maurer, I was hoping for some science to back up our widespread acceptance of heel elevation. I have found none. It seems well ingrained in many podiatrists minds that there is a beneficial effect to having our heels elevated above the supporting surface.
Additional Barefoot running resources:
Barefoot runner : Barefoot running website resource Blog here
The barefoot route Marathon & Beyond(M&B) is a 12-year-old, bimonthly magazine tailored specifically for marathoners and ultrarunners. It is edited and published by former Runner’s World executive editor Richard Benyo and former FootNotes coeditor and Human Kinetics editor Jan Colarusso Seeley. M&B is published by 42K(+) Press, Inc., based in Champaign, Illinois.
Barefoot Ted: An independent athlete committed to re-discovering primal natural human capacities and encouraging others to do the same.
Having spent the last 7 years focused on mastering barefoot long distance running, BFT now focuses on sharing his insights through coaching clinics and speaking engagements.
Foot strike patterns and collision forces in habitually barefoot versus shod runners: Research backing up mid foot strike running gait and barefoot running. Fore-foot- and mid-foot-strike gaits were probably more common when humans ran barefoot or in minimal shoes, and may protect the feet and lower limbs from some of the impact-related injuries now experienced by a high percentage of runners.
New Study by Dr. Daniel Lieberman on Barefoot Running Makes Cover Story in Nature Journal: By looking at populations of shod and unshod runners, researchers found that runners who land on their forefoot land with far less force and far greater efficiency than their heel-striking counterparts. They found that while modern running shoes afford greater cushioning and comfort for a rear-foot strike (and promote), it likely does little to mitigate the greater impact of this strike, or to reduce injuries. Further, they found that running barefoot has no greater impact when running on hard surfaces than soft.
Barefoot Ken Bob Saxton: The original barefoot running (self proclaimed) “Hippie athlete”. Check out his site you will enjoy this rich resource. He has run over 70 marathons, barefoot.
http://redrocksbluesky.com/: This is Michael Carroll’s blog about art and living in the mountains, deserts, and lava flows of Southern Utah. I enjoy writing this blog and hope that you can feel my passion for endurance sports, art and one of the most incredible places in the world to live.
Barefoot Running Zen Habits: A blog post by Leo Babauta the creator and writer of Zen Habits. He has some more mainstream media links on the subject of barefoot running.
No the guy in the persistence hunting video below isn’t barefoot. But, I had to show it to demonstrate the sheer will it takes to run down an animal to kill and eat it. And not one McDonald’s in sight.
Persistence Hunt video
Drop any questions you have or additional resources in the comment area below.
UPDATE: Here is an additional link resource offering more information on barefoot running via a podcast discussing the subject: Caveman Radio – From the “Born To Run” Episode
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I have been wearing the Nike Lunarglides for the last 4 months, they are awesome.
I also strongly recommend the Nike Free and Vibrams for daily lifting.