In 2009, Christopher McDougal released his book Born To Run, and with its popularity started the barefoot running movement. The book describes the world’s greatest runners to be the Tarahumara Tribe. The book also describes the merits of barefoot running, or running with minimal soles so that the body’s gait while running is as natural as can be.
The modern shoes with thick soles and “heel-to-toe drop” of 10-12 millimetres mean that they have more cushioning towards the heel that tapers towards the toes, which changes the form and foot landing while running, making the foot arches weak and making it difficult to land on mid foot or forefoot. Natural running, or barefoot running helps the body to go back to its natural running forms and also forces the body to adopt a low-impact gait that automatically reduces load on the joints. With the absence of thick soles that thwart the natural tendency of the body, the foot will naturally land mid-foot, the arches will do what they’re meant to, and support the foot and get stronger, running itself becomes more mindful, and the body works better over a longer period.
A lot of experts and coaches claim lesser injuries when running barefooted, and better engagement of all the concerned muscles. Barefoot runners also found it more comfortable and pain-free to run longer distances. Many coaches hold at least one barefoot session in a week with their athletes, so as to improve their running form.
For those who find the idea of running barefooted over trails and roads that could have glass shards, nails, and many other things unsavoury, there are options like Xero shoes and Vibram 5 finger shoes, which are essentially sandals fashioned after the footwear made and worn by the Tarahumara, and have very thin soles that will do nothing to alter your natural running motion and form, but will provide slight protection for your feet.
So, to summarise, following are the benefits of barefoot running that the barefoot runners and their coaches have found to be true:
Barefoot running will provide zero heel to toe drop
It will engage the foot arches better
It will encourage low-impact running gait
Because you can feel the surface you’re running on, your body will make the necessary adjustments with regards to the micro-adjustments required for better form.
Is barefoot running suitable for you?
Well, that largely depends upon your experience with barefoot running. One or two sessions of barefoot running will not suffice. And not everyone finds barefoot running suitable for them. Barefoot running can increase strain on the Achilles Tendon, that can cause injuries. Runners with plantar fascia issues will find it difficult to migrate to barefoot running. People with flat feet will not fare well with barefoot running either. If you have bunions, your doctor may advice you against barefoot running.
We will advise you to speak with your doctor and your running coach, and then try out barefoot running yourself. For some, switching to barefoot running has been a real game-changer.
Do let us know of your experience with barefoot running!
In the meanwhile, check out out running gear that is suitable for every type of runner.
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