Introduction
Barefoot running has become a new subculture nowadays for runners, and they are largely embracing this running technique to reduce the injury risk while running and improve the biomechanics of the foot. Minimalist shoes may also be used instead of running barefoot. Some studies have shown that barefoot running increases running efficiency by 4 percent. Even though it is studied as barefoot running increases efficiency, there is a lack of studies related to injury incidence. This article reviews the benefits and risks of barefoot running.
What Are the Techniques of Barefoot Running?
There are four techniques that can give effect to barefoot running. These include:
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Balanced Forward Posture - Running barefoot can change our balance, so the person should stand tall and gaze forward with their chest open and shoulders relaxed and in the back. This makes the whole body tip forward. While tipping forward, the body land on the forefoot and midfoot for some people.
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Compact Arms - While running barefoot, making relaxed and compact arm movements close to the body may push the arms back and front effortlessly to support easy movement through the spine. The elbows should only extend forward while sprinting.
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Safe Foot Strike - Running barefoot may cause striding, so the person who runs barefoot should lean a little from their ankles, lift their feet, and focus on landing on the outer ball of the foot so that the body will find its way while running without shoes.
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High Cadence - Cadence means a rhythm or tempo of a natural stride made by the fascia. With barefoot running, the cadence will often be 170 to 180 steps per minute. This can make relaxed, mindful running, which causes no injury.
What Is Meant by a Minimalist Shoe?
Minimalist shoes are shoes that are lighter than traditional running shoes that would make the person feel like running barefoot. It offers less cushioning, which helps improve the stride and increase the sensitivity to the ground under the foot. The main advantage of wearing a minimalist shoe is that it prevents the barefoot from rocks, glass, and other hazards by offering a stable grip and arch support.
What Are the Potential Benefits of Barefoot Running?
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Running barefoot may help to develop a natural gait and strengthen the muscles, ligaments, and tendons of the foot.
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Barefoot running may help runners to learn to land on the front of the foot or midfoot rather than landing on the heel. Excessive padding of traditional running shoes causes heel striking. Thus barefoot running helps in reducing injuries while running.
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Barefoot running may help a person improve their balance and proprioception. Running barefoot helps in activating small muscles of the feet, hips, legs, and ankles that are responsible for the coordination and balance of the body.
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Running barefoot can help a person feel more grounded, which means they may connect to the environment more. It also helps a person to learn how to spread the toes and expand the foot, which is considered the base of all body movements.
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Barefoot running may force the runners to use the appropriate technique of running.
What Are the Potential Risks of Barefoot Running?
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Running without shoes may give very little protection to the feet, as shoes may protect the feet from debris on the road, like glass, thorns, nails, and rocks. Shoes also provide protection from frostbite and ice and provide insulation in cold weather. Thus cuts and abrasion to the skin of the foot is the major risk of barefoot running.
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Barefoot running can damage the foot pad. Fat pads that form the feet' balls and heels help cushion the bone and evenly distribute the weight on the feet. This fat pad may get damaged while running barefoot, leading to fat pad atrophy.
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Running barefoot may also cause an increased risk of plantar pain and plantar fasciitis.
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Running barefoot may cause the formation of blisters on the foot surface until it develops into a callus. Getting used to the rough ground surface may take some time. Running barefoot may make the runners feel overworked in the initial stages.
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While running barefoot, the heels come down to the ground, which makes the Achilles tendon work more. Some people who are running barefoot may get Achilles tendinitis and calf strain. This happens when the heel lift is removed from the traditional shoes.
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In persons with ankle instability or some structural abnormalities of the foot, their ankles may get rolled up if they run barefoot.
What Are the Tips to Start Barefoot Running?
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First, the runner should start by walking for a few minutes. Then the runner should start running for a short distance and run with a proper running technique.
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After completing the running, the runner should stretch their feet and check for pain in the ankle, feet, and knees and for any blisters.
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The runner should gradually increase the distance every week.
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Running barefoot for a few weeks and practicing proper running technique, the runner can use minimalist shoes and continue to run on the same practiced technique until they get adapted to the shoe.
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If the runner is uncomfortable with the minimalist shoes, change may be required until they get an appropriate shoe.
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Reaching out to healthcare professionals if they find the pain and blisters are persistent may be beneficial.
Conclusion
Barefoot running shows more efficiency in running than running on a traditional shoe. Though it has more benefits, it also has equal numbers of risks and drawbacks. There comes the role of minimalist shoes to overcome all these risk factors. Minimalist shoes have shown effectiveness in running and give all the benefits of barefoot running. Thus using such running techniques on barefoot running may be beneficial.
