Barefoot Running

Ethiopian Abebe Bikila is considered the "pioneer" in Barefoot running, winning the 1960 Rome Olympic Marathon barefoot in an incredible time of 2h 15’ 17”.

Barefoot Running

We are probably talking about Barefoot Running due to the publication in 2009 of Born to Run, by Christopher McDougall.

Although history is full of references to it, ever since the Tarahumara Indians of Mexico ran barefoot or using tire rubber as soles on their feet. Now almost all brands have made it "accessible" to the general public, and Vibran FiveFingers have largely brought the debate to the table.

Barefoot Running is simply running barefoot, and is also known as Minimalist or Natural Running.

It is simply running without shoes or with thin-soled shoes.

It is part of a culture that promotes barefoot running as it is considered the natural way to run.

Minimalism

Minimalists argue that barefoot running can correct a runner's footstrike.

Bringing it to its natural tendency from impact with the ground to takeoff, and therefore preventing and/or minimizing the risk of injuries. As of today, there is no consensus among experts on the supposed benefits of barefoot running.

Those who advocate for barefoot running argue that the foot strengthens and therefore the entire chain balances.

They explain that the tendency to develop shoes with excessive cushioning is contrary to the ideal footstrike technique, which would be to push off from the forefoot to the toes. In any case, there is controversy on this issue and it could also have a large fashion component.

Perhaps the reasonable approach would be not to generalize either with footwear or with all Runners, since each person has their particular way of running.

Our stride changes

What is clear and proven is that the stride technique is different and more effective when the foot is not "carrying" the weight of a shoe.

The design of Running shoes affects the stride from heel to toe.

Most Runners "land" this way on impact with the ground. But when running on a beach, for example, the foot strike is more from the forefoot.

Minimalism or Barefoot Running would therefore not be advisable for all runners. However, it is recommended that all runners try to strengthen and flexibilize their feet by often freeing them from shoes on suitable terrain.

Almost all brands develop minimalist shoes for Runners to try and have alternatives. The idea is to find the sensation of running barefoot but with the protection provided by a minimal sole to avoid risks.

The risks

Running barefoot or with absolutely minimalist shoes can lead to injuries such as:

Barefoot running should not be advised for people who suffer from (or may suffer from) posture-related injuries, for example, those with plantar aponeurosis.

There is a greater exposure to cuts from sharp objects such as glass, plastic, or metal, small stones… and to blisters and abrasions on the soles of the feet.

To run barefoot or with zero drop, the vast majority of runners need prior and progressive adaptation.

Muscle overloads in the calves that can lead to cramps.

Pain and tendinitis in the Achilles tendon.

Plantar fasciitis

More pronounced and premature wear on ankle and knee joints.

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