Running barefoot

[kendalcottages]

Sorry if this isn't the right forum for this...

I do a bit of long distance running. Did a marathon last year - that was my 4th. Occasionally I get problems with my ankles and I was recently referred for orthotics. I find it difficult to tell whether these help and made enquiries about it on a running forum.

A number of people suggested that running on uneven terrain and/or running barefoot might help me to run in a more correct fashion. Does this sound right?

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[gcoe]

This is very topical as there is a recent study published in Nature about the biomechanical advantages of barefoot running.

Have a look and listen to this podcast on the Naked Scientist:

The Benefits of Running Barefoot - The Naked Scientists

One key seems to be that the barefoot runner adopts a different gait pattern. With wearing running shoes we tend to adopt a heel-toe pattern with the stance leg which is very jarring - we need the shoe to do a good job of shock absorption. In contrast the barefoot runner tends to land on the ball of the foot and lowers the heel down which is a more natural method of shock absorption and seems to have positive effects on posture.

However there are a few cautions with all this:

*Don't forget the obvious that you don't have the protection of a shoe and unprotected feet that are not conditioned to running barefoot are prone lacerations, and bruises etc. Feet that have been protected for years in shoes need to become conditioned.

*The effect can be achieved by a a shoe which provides more minimal cushioning - ie you can get the benefits of running barefoot in shoes anyway.

*If one just takes up barefoot running and fails to adopt a "toe-heel" gait pattern for some reason you could end up doing yourself a great disservice

*We have no good studies that attest to the comparative benefits or harm (injuries) of barefoot running vs shoe running. For example we don't know what effects the different types of running have on feet that have pre existing deformities.

This looks like it is going to become another fad so no doubt it will attract a lot of folllowers

[kendalcottages]

Thank you for this.

So, if you were to try and change to running barefoot, is it something that's best done gradually? And over what kind of terrain should you first try it?

[gcoe]

Absolutely. If I was doing it I would start running on well kept grass or a nice sandy beach on the firm sand below the high tide mark. And just build up slowly.

And of course it comes with all the usual precautions one should take before starting running. So if you are not already a regular runner, consider having a medical, particularly if you are over 30. If you have a history of lower limb injuries or problems or back problems you want to get some professional advice. before starting.

[kendalcottages]

Thank you, gcoe.

Running on sand sounds a nice idea. Don't have that easily to hand here, but hopefully have plenty of opportunities on forthcoming holidays. Out of interest, why is it better to run on firm sand? Presumably there's less impact on the non-firm stuff but I guess you are also landing/taking off different because, in effect, you are on a moving surface...

I am over 30 but have been a semi-regular runner (semi-regular, but not all that good at it!) since childhood.

[gcoe]

why is it better to run on firm sand? Presumably there's less impact on the non-firm stuff but I guess you are also landing/taking off different because in effect, you are on a moving surface.

Running on sand is easy on the joints because on the landing phase the sand gives, thereby absorbing energy. It is basically a bit of a shock absorber.

However it also is more costly energy wise as when you push off the sand it gives a bit thereby absorbing some of your energy. You'll really notice that when you run on loose dry sand. With the smooth damp sand that is more compact (eg sand below high tide) the effect is less pronounced. This energy cost might slow you down a bit (easier to sprint on a hard surface or a springy surface) but it doesn't do you any harm.