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Barefoot Running - Daniel Sheppard, FitBase.co.uk

Should we all be running barefoot?

It might still seem a little cold for baring your body parts in the name of fitness but with spring just around the corner I’ve been investigating the merits the new trend of running without shoes!

Barefoot running is a not a new system and many athletes already swear by it. 5000m runner Zola Budd ran all her races barefoot and it has also been nearly 56 years since Roger Bannister completed his infamous sub 4-minute mile wearing only thin leather slippers.

Scientists have since found that those who run barefoot, or in minimal footwear, tend to avoid "heel-striking," and instead land on the ball or the middle of the foot. In so doing, these runners use the foot and legs natural design to avoid hurtful and potentially damaging impacts, equivalent to two to three times your body weight.

Companies including Nike and Vibram Five Fingers have designed ‘barely there’ footwear to protect your feet from hazards on the ground whilst allowing the foot to be used as nature intended. These ‘barefoot shoes’ aid the natural pattern of your feet when running barefoot.

So should we all throw away our trusty trainer? Well yes and no! The idea behind barefoot running is all good in theory but would you be able to diagnose if you are heal striking and then correct your technique? If the answer is no then the possibility of an injury or excess trauma to both your muscles and tendons is going to be increased. It has been estimated up to 75% of the population are in fact heal strikers and 50% have abnormalities in their foot structure. These are more likely to be highlighted by the switch from trainer to barefoot.

From experience gained through training hundreds of clients I can tell you that we all have a massive variation in running technique. Some people land on the ball of the foot and suffer no injuries, while as some experience tight calf muscles, painful achilles tendons or knee pain, so the process of switching from trainer to foot must be a considered one that is slowly integrated into your training.

If you fancy giving barefoot running a try, start gradually. You’ll need time to allow all the new muscles you are using to adapt to the change and it’s important that you monitor any aches or pains that develop from the swap. It is also advisable to start with a more absorbing surface such as grass or sand to prevent pain and injury caused by hard surfaces. The UK is full of cracked and uneven paths and pavements so barefoot runners need to be extra vigilant. Expect some discomfort from the surface you will land on when you first get started.

Finally many people find watching the pavement for potholes and debris a distraction from the scenery and enjoyment of the run itself. So if you find running barefoot is spoiling your run, don’t be afraid to get your trainers back out of the cupboard, remember that the most important thing is to be active – footwear or no footwear!

Daniel Sheppard

Daniel is the Head Fitness Trainer at FitBase see www.FitBase.co.uk for more information.

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