The New Running Shoe: Barefoot

I'm pleased to provide you with this guest post from my colleague, Athletic Therapist Janette Yee. Enjoy!

The New Running Shoe: Barefoot
Is the “minimalist” trend a suitable technique for you?

The men’s marathon event at the Rome 1960 Olympic Games was a very notable event in the world of running. What was most memorable about this particular race was perhaps not the name of the winner (Abebe Bikila), where he was from (Ethiopia) or his time (2:15:15), but the fact that he won this race running in his bare feet.  His lack of shoewear drew worldwide attention at the time, and references to this race are still made today specifically focusing on this fact.

Running races barefoot has been repeated many times since then, possibly inspiring the newest running trend of barefoot running, which has garnered a lot of attention in the past five years.  With this movement, the minimalist shoe has become popular. The minimalist shoe is designed to mimic the natural biomechanics of barefoot running as closely as possible, and include particular qualities such as being highly flexible, lightweight, and with a low heel-toe drop. The most recognizable minimalist shoe on the market today is the Vibram Five Fingers, which resemble a glove for the foot.

However, will training in barefoot make us faster runners and help us win more races, just like Mr. Bikila? The answer may be in the many studies which repeatedly show that barefoot running enables the most efficient running technique and mechanics.  When barefoot, a runner will naturally display the following characteristics:

1. Midfoot/forefoot strike - very different than heel striking; allows for maximum potential energy to be stored in tendons, therefore requiring less active effort to propel the body forward
2. Foot strike occurring under the centre of gravity - enables gravitational pull to aid in forward propulsion
3. Less vertical displacement - too much up and down movement will decrease forward displacement
4. Ideal stride frequency - approximately 180 steps per minute

It is very important to understand, however, that although these above characteristics are natural and ideal, it does not automatically translate to mean “less running injuries”.  One must carefully consider many factors. If you are switching from a very supportive running shoe to a minimalist shoe or even barefoot, you must do it very gradually, perhaps over months, and perhaps requiring “in between” shoes of varying support and cushioning. If your leg and core muscles are not conditioned for the demand of barefoot running, you may want to consider specific strengthening exercises to be added to your routine. Lastly, there are many minimalist shoes on the market. You must take into consideration the surfaces upon which you run, your foot shape, and the purpose of the minimalist shoe (i.e. racing or training) in order to select the best shoe. Like any other sport or workout program, without the proper training plan, you will be at higher risk of injury.

For an individualized assessment to determine whether barefoot running is for you, consider the Biomechanical Running Assessment. This program is offered through the Toronto Athletic Club Sport Medicine Clinic by Athletic Therapist Janette Yee. The 45 minute session includes a running gait analysis, a movement pattern analysis, and identifies biomechanical and strength imbalances which may contribute to a running injury. Following the assessment, an individualized exercise and treatment plan will be provided. For more information, email janette@torontoathleticclub.com.

Stay tuned for next month’s article: tendinopathies as the most common running injury.