Running Shoes Changed How We Run?
Running shoes have us hitting with our heels, whereas we may be meant to strike with our forefoot first. Or so says an article in the journal Nature referenced by LiveScience.com.
Daniel Lieberman and his colleagues looked at the gate of five different groups: athletes from the United States who always wear running shoes; athletes from the Rift Valley Province in Kenya who grew up running barefoot, but now don modern running shoes; U.S. runners who used to wear shoes, but now go barefoot; and runners from Kenya who either always wear shoes or have never worn shoes.
Runners who run barefoot, especially those who grew up running barefoot, land with their forefoot first. Those wearing running shoes land heal first. Those who switched from barefoot to shoes changed their gate to land heal first; the opposite was true for those went from shoes to running barefoot.
So, which is better? The researchers concluded that "the collision-free way that barefoot runners typically land is not only comfortable but may also help avoid some impact-related repetitive stress injuries". But, if you are not used to running barefoot, the transition could be tough and lead to injuries. More importantly, there is no definitive proof that running barefoot reduces injuries.
But, and this is a big "but", study researcher Daniel E. Lieberman, a professor of human evolutionary biology at Harvard University, was mentioned by LiveScience as saying that a recently published study showed no studies that demonstrate modern running shoes prevent injuries.
More studies need to be done. If you are considering switching to barefoot running, do so gradually and seek medical attention for any aches, pains or injuries. And quickly clean and care for any scrapes or cuts.
For more information, see:
The Biomechanics of Barefoot Running in Nature (abstract free; fee for full study)
The Biomechanics of Barefoot Running in LiveScience
Study: Running Shoes Could Cause Joint Strain in LiveScience
Barefoot Running (we posted this in Jan 2007)
We previously blogged about barefoot running three years ago.
posted by Netsweat.com @ 1/27/2010
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20 Comments:
I have been thinking of buying those 5 finger shoes, the best thing to barefoot I can think of.
Yo may also want to check out the book Born To Run.
He talks about how we were made to be without shoes and run.
Running shoes does help a lot when you run like when you run there tension between gravity and your weight so the longer you run it stresses out your heel tendon there some shoes that are design that has shox to prevent tension and some are lighter to speed you up, it depends.
I have to agree the shoes and clothes you wear does affect you while running. Without the proper shoes you can have sore feet and shin splints. The shorts you wear should not be irritating to your skin either or you can end up with chaffing.
Interesting food for thought! I think given my chronic touch sensitivity it might not work well for me to do this outside, but maybe at home on the treadmill :)
Running barefoot seems to be the "better" way to run. However, as the article indicates, making the transition to running barefoot can be difficult and somewhat painful.
There's plenty of new products on the shelves like the 5 finger shoes Jason mentions of the specially designed balance shoes that have an unusual sole.
As humans we learn to adapt so I'm not surprised we've changed the way we run.
Khalid of Cross Trainers
The first step is deciding the type of foot you have - it is probably the most important aspect of matching a brand and model of running shoe to the individual.
During normal running (and walking), the outside of the heel strikes the ground first (supinated position) - this is why the wear is common in this area. The foot then rolls inward and flattens out along the longitudinal arch-pronation (pronation). The foot should then supinate by rolling through the ball - this helps make the foot a rigid lever for efficient propulsion. A number of different biomechanical problems can interfere with these normal motions. A running shoe can help facilitate this normal function and help overcome many of the minor biomechanical problems that interfere with a motion.
An inappropriate running shoe can actually have the effect of interfering with this normal function.
Usually, most runners who develop an injury either supinate (roll out) or pronate (roll in) too much. Normal amounts of pronation and supination are needed for normal function, but abnormal amounts increase the risk for injury.
I love to run barefoot on the beach. I should try those 5 finger shoes.
I definitely agree that running shoes affects the way and the ability we run but for me I should try the 5 finger shoes and do barefooting while on the sand.
This will be like having foot massage while you run.. good idea!
Does the 5 finger shoes allow your feet to feel the ground beneath?
Do those 5 finger shoes feel natural? Anyone tried it so far?
I am very interested in your article,at the same time,I like sports ,you are very good!I also like sproting!I think it can help us to enhance their physique, maintaining a healthy body!
James Fixx wrote in his 1979 bestseller The Complete Book of Running, "Think of what you are asking your feet to do when you run. Each shoe lands on the ground 1,000 or so times during one mile. If you're not wearing the right shoes, your chances of having trouble with your feet or somewhere else are greatly increased."
"The only thing that advice was good for, was to set off the billion-dollar sports shoe industry, which is still thriving and misleading the public today." -Coach Antonio Santori
I'm thinking of getting those 5 Fingers myself. I see them everywhere in the city (NYC).
I'm a personal trainer in NYC and so I see them in the gym and on my colleagues' feet in the fitness studio.
They seem to be very popular here so I'm very curious how I feel since I'm a NYC personal trainer with flat feet.
I usually wear light shoes with low cut for running. I don't used to wearing heavy which feels likes weight to me. Some new designs today even offers comfort and protection for our feet and legs.
I have been reading up on this for a little bit and it makes sense that we are not meant to wear shoes in certain situations.
Born to Run is a really good text about bare foot running. It's mostly a story, but there are some sciencey bits in there as well for any fellow nerds..
It's interesting to see how what shoes we wear affects how we run. This article could be useful to people that are thinking about running. Great post.
I think running shoes really set you up with the whole point of it. Like many other things, it will make or break you. You don't want to run around feeling your hurting feet, don't you?
Thank you for information!
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