Why Running Barefoot For Aerobic Fitness Can Be Detrimental
November 28, 2005
Today on my favorite forum one of the gang discussed how she was running barefoot to strengthen her muscles and ligaments in her foot…on concrete! Now the funny thing is Mark over at A Passion For Running advocates barefoot running? I am hoping this is on something else other than concrete? I don’t understand what could be the benefit of barefoot running on concrete other than some severely damaged ligaments and high stress on the bones and joints of the foot, maybe Mark could enlighten me? There are other options available that I utilised whilst growing up training in the great outdoors for the round ball game, here are a few suggestions:
- Sweet, Soft, Sand: Actually barefoot running on the sand is not that sweet, and is usually the opposite of soft. Running long distance on sand can be hard and gruelling work. Increasing your work rate from added resistance is one of the major benefits of running on soft sand. Soft sand running is also a great way of overcoming stress on major joints and increasing strength and aerobic fitness at the same time.
- Waist High Water Run: Either in the Pool, or if you are game, try the beach. I remember some extremely gruelling runs at the beach, waist high with the added resistance of the water and currents to push me to my limits. The other great facet of running in the water is you can really help push your aerobic fitness to new levels without stressing any major joints. I remember a cool game where our coach would give one guy a head start and you would have to race after him and tag him, hard work but great feeling afterward.
So there are other options that can help you burn maximum calories, increase cardiovascular fitness and muscular strength without damaging joints and placing high stress on your spine.
I don’t advocate barefoot running solely for the strengthening benefits one gets from doing it – although that certainly does happen. And I don’t say one should only run on concrete. You can run on grass, asphalt, concrete or whatever is comfortable. And I certainly don’t advocate you just jump into a LOT of BFR on concrete – or any another surface for that matter. As with anything, you must build up to these things GRADUALLY.
All that said, you mention "damaging joints" and "placing high stress on your spine". My answer to that is that anyone who is doing those things either with or without shoes has poor running form, and that one of the major advantages of doing some barefoot running is that it teaches you very quickly how to run properly with almost no impact.
I suppose I could write a novel here but hopefully this was enough to share some of my perspective.
Whatever one does with their running has to work for them.
Cheers John,
~Mark
That is a very good point there Mark. I remember my trainer always teaching me to run with my toes first, to reduce the impact on the rest of my body (and perhaps because plantar flexion could build up the calf muscles) , and shorter strides rather than longer strides to conserve energy. What would be the technique that you utilise so that we can enlighten our readers as to the benefits of barefoot running?
Hi John, it’s hard to know how much to say but you have certainly touched on important points. First, to run barefoot, you must run on your forefoot/midfoot. No heel-striking. Second, you cannot land ahead of the body. You must land directly under it. Doing so will prevent you from heel-striking. Third, your knees should never fully straighten either in front or in behind your body. These are a few things that will help.
I would suggest visiting http://www.runningbarefoot.org for good information specific to barefoot running. I also highly recommend the pose method of running so your readers may want to visit http://www.posetech.com . The pose method is, IMHO, the best way for a runner to learn good form.
Do you think we were born with shoes or something? That humans evolved their feet because one day they would wear comfy running shoes that emphasize bad running form?