Latest Shoes vs Barefoot Study
Are running shoes worse for your body than high heels? This study seems to suggest that’s the case. Amby Burfoot of Runner’s World is skeptical. I’m a skeptic before a barefoot runner, and I have to side with Mr. Burfoot.
Here’s why I think it’s impossible to get any reliable data from testing barefoot runners that can be applied in a general fashion to the population as a whole:
Who’s being tested? Have they learned how to run barefoot? What kind of shoes are they used to wearing? What are their preconceived notions re barefoot running?
I probably land harder and put more stress on my body than, say, Barefoot Ken Bob. He’s WAY farther down that path of education than I am. However, I am a lot more smoother than most beginners. BUT, I’d also bet that Scott Jurek is lighter and smoother on his feet in shoes than I am barefoot.
If a runner thinks running barefoot is stupid, or doesn’t realize that there’s more to it than kicking the shoes off, they might not make much of an effort to run correctly. The runner might assume that the heel strike is the only way to run, or push off with their feet to generate forward motion.
Some barefoot runners take years to build up to, say, a ten mile run. Others manage the distance without a problem after a few weeks.
Conversely, if you put me in shoes for a study, I’m not going to give you conclusive results. Is the strain on my body less than it otherwise would be, since I’ve been running barefoot and have a basic understanding of how to be light and efficient? Or would the strain be greater, because I’m biased and want the shoes to “fail?” Or, Goldilocks, would it be juuuuuust right?
All that said, I’m not skeptical of the general conclusion of the study, that running shoes encourage a jolting and damaging gait. It matches my personal experiences and observations. But it isn’t proof. And it doesn’t focus on the most important aspect of running barefoot, which is understanding that it’s a skill that requires study and practice. Runners looking for a(nother) quick fix are going to be disappointed.
We know that humans lived, walked, and ran barefoot for eons. That doesn’t mean we SHOULD run barefoot. That only means we CAN. It is entirely possible that adding a technology could improve performance and health. But just because a technology succeeds in the marketplace, it doesn’t mean it works as advertised. Anytime someone tries to sell something, the burden of proof is on them. I don’t have to “prove” running barefoot is “better.” It’s the shoe salesperson’s job to prove to me why I should pay for their product.
I’m not really advocating barefoot running. I’m advocating an evidence-based lifestyle.
On a side note, Amby Burfoot brings up the what I’m now coining the Asphalt Concrete Pessimist Speculation, which is essentially the assumption that asphalt and concrete are bad to run on. I may be going out on a limb here, but I think the reverse is true. But that’s for another post. This one is too long already.
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Comments
Hi Josh–I’m glad to hear that, while you advocate barefoot running for yourself, you recognize that it may not be the cure-all that so many think it is. I recently checked in with my podiatrist on the topic and I think he had some interesting observations on it. Chief among them: Most of us spend the majority of our day in shoes (and have to in a work environment). For most people, that makes switching to bare feet for running a risky idea. You can read more on his comments over on my blog: http://www.misszippy1.blogspot.com.
Happy running!
Hey MissZippy (awesome name, PS),
If we’re talking about what I *think,* I do believe if learned properly that running barefoot is a cure all, or at least accurately running as if barefoot. But I recognize I can’t categorically prove it. I also recognize that I really, really enjoy running barefoot and am biased.
Your podiatrist brings up an excellent point. We barefooters can’t have it both ways and say shoes are destructive, but then claim anyone can run barefoot because their feet aren’t broken. Which isn’t really what most barefooters are saying but I can see how that impression is made. We don’t know how much damage shoes do (if, in many cases, any), and we don’t know whether the damage is beyond repair.
I’m new to barefoot running – up to about half a mile (on an indoor track); but, I’ve been trying to convert to a midfoot strike for several months.
I don’t think the emphasis should be on shoes vs barefoot, but on gait / strike. Heel-striking is the problem, and barefoot running encourages (demands?) runners stop heel-striking. I believe a proper midfoot-strike style would reduce a lot of the running-related injuries. I don’t think common running shoes are the problem, only an “enabler” of poor form.
Hey Dwells,
I’d argue that the heel-first landing is only half the problem. The other half is the verb, “strike.” Hitting the ground with your midfoot might be less damaging than hitting the ground with your heel, but I think the hitting/striking is still a problem. If people feel like their feet are protected, they are going to land harder. If your feet are exposed, you will learn how to land lighter.
The quieter the foot fall, the easier on the rest of the body. Maybe runners can learn how to be light while wearing shoes, but it’s SOOOOO much easier without them.
Hi Josh!
Would you please write about the Asphalt Concrete Pessimist Speculation? I have been a midfoot striker for years, but am new to barefoot running and interested in learning more. Concrete/asphalt is whats most readily available to me as a running surface and I would like to know why you think it could actually be good for you. Is it because concrete provides such intensive feedback that you really will learn to land softly?
Thanks,
Mary
Hey Mary,
The short answer – stomping hurts on hard surfaces much more than on soft. If you step hard, you know instantly, because it will hurt your feet. To run on hard surfaces, you have to either be smooth or a masochist. Since the ground has no give, the give has to come from you. That is what running “as if” barefoot is all about (regardless of footwear or lack thereof) – using your body to smooth out the ride. Do it wrong barefoot, you’re punished with instant pain. It hurts before you do damage. Do it wrong in cushioned shoes, or even minimalist shoes, your feet won’t hurt, but the impact will be absorbed somewhere; ankles, knees, hips, back. ie, body parts not equipped to absorb impact. In other words, you sustain damage because your feet don’t hurt when running with a damaging form.
Hope this helps, and good luck with your experiment. Feel free to ask away with any other questions. I can’t guarantee the right answers, though. Remember, I’m just some random dude.
” But just because a technology succeeds in the marketplace, it doesn’t mean it works as advertised”
Brilliant!