To Bare
your foot or to not bare?
Barefoot running is
a new fad that is a fairy tale for professional and recreational
athletes that may be here to stay. Barefoot running has become a new
way of training that has been marketed to heal all problems. These
companies have begun advertising and brought the traditional barefoot
running technique into the main stream with their main slogan, “A
healthy alternative to Traditional Footware,” (Vibram.com). The
claims of these companies are supplied with a hearty amount of
reading material that has taken over bookshelves and the google
search engines. Research is on both sides of this new technique, and
both sides have a good argument, but which side outweighs the other?
Shod running, which
is a term for wearing shoes, is a common theme amongst avid runners,
and the research does not support it. In particular, the research
done by Rothschild, shows that barefoot running has a greater control
of the use of oxygen, your heart rate, and the economic cost. The
amount of oxygen used during running is an important aspect to
consider, because the lower the amount of oxygen you require, the
longer and faster you can go. However Rothschild found that injury
could occur easily if the runner does not pay attention to proper
form and the Gait cycle (2012.) Weak muscles also play a role in
injury, especially in barefoot running, because running barefoot has
a greater requirement from the foot and leg muscles. The issue was
found to be in the running style that people have adopted in today's
society. Running cycles were analyzed and shod running showed a
greater length of stride and a straighter leg (Hanson,
N. J., Berg, K., Deka, P., Meendering, J. R., & Ryan, C. 2011.)
Also, another issue is that the impact phase of
the stride occurs on the heels. This sends an enormous amount of
pressure and shock to the knee and ankle joints. Barefoot running
encourages people to take smaller strides and land on the middle of
the foot (Hansen, N.J., et al., 2011) The smaller strides of barefoot
runners keeps the knee bent more and encourages the foot to be in a
flat position. Rothschild, actually found that because the foot is in
a flat state, it effected the amount of surface in contact with the
ground. The larger surface displaces the impact onto the whole foot
rather than just in the heel, and this causes less injury in the
lower extremity (Rothschild,
C., 2012.)
The angle of the
shoe and elevation of the ankle puts the foot into a better spot to
get injured (Braunsteina, B.,
Arampatzisd, A., Eyselb, P., & Brüggemanna, G. P., 2010.)
Shod running has an increase in oxygen cost because of the ankle's
position during the gait cycle. Also, the amount of weight that is
being carried in shod running adds to the amount of oxygen needed.
Barefoot running is
suppose to be a good way to run, but it isn't for everyone. Just like
everything, not everyone can do things the same way due to
inexperience, condition, genetics, and other deviations. A common
theme seen in the majority of the research showed that people with
less athletic ability have a greater chance of injury during a
barefoot run. Hansen's research tried to answer that problem with the
fact that people must slowly begin to adapt to barefoot training. Due
to the increased padding on normal shoes, human's typically have
weaker arches. Arches are just like any other part of the body,
through constant work and adaption, it begins to get stronger. Weak
arches, especially in flat foot people can cause injury to onset
faster (Braunsteina, B., et al.,
2010.)
All the study that
I read about barefoot running had participants in a variety of age
groups, athletic ability, training experience, and weight. However,
all of the participants were free of injuries. The product being
advertised could easily be changed to wearing absolutely no shoe.
Going completely barefoot was tested in one the studies I read and it
showed to have positive effects on the running economy. The running
economy is the amount of oxygen being used during exercise and the
V02 % used. Running economy is measured by comparing different
running techniques and methods. The amount of V02% and oxygen intake
is measured to see which way is the easiest. Barefoot running was
compared to shod running on a track and on a treadmill. The barefoot
way of running showed a significant better running economy on both
the treadmill and overground. However, the test did show some
limitations and it was because the track used was extremely curved
(Braunsteina, B., et al., 2010.)
The researchers believed that the curve in the track
could have hindered the results due to the constant need to go at a
curve rather than in a straight line.
Based on the
research done, Barefoot running is more healthy for you than to run
in shoes. The studies did have limitations and negative responses to
the barefoot runners, but the positive results outweighed the
negative. Two of the three studies used actual bare feet to test, and
one was with Vibram toe shoes. The results were equal in all aspects,
which means you don't have to go out and buy minimal shoes unless you
want to. But either way your able to achieve the health results. The
advertisement itself was very conservative and used children as the
main idea. I think the advertisement did exactly what it said, and
that was to make you more healthy. Family based people were the
obvious target for the ads, and this is easily distinguished by the
children. The consumer should be aware that if there are any muscle
imbalances or limb length discrepancies then they should probably not
buy these. Also, Vibram used their shoes as a gimmick, and thats
because you can easily get the same results by just wearing nothing.
References
Braunsteina,
B., Arampatzisd, A., Eyselb, P., & Brüggemanna, G. P. (2010).
Footwear affects the gearing at the ankle and knee joints during
running. Journal of Biomechanics,
43(11),
2/20/13. doi: 10.1016/j.jbiomech.2010.04.001
Hanson,
N. J., Berg, K., Deka, P., Meendering, J. R., & Ryan, C. (2011).
Oxygen cost of running barefoot vs. running shod.
International Journal of Sports Medicine, 32(401-406),
2/20/13. doi: 10.1055/s-0030-1265203
Rothschild,
C. (2012). Running barefoot or in minimalist shoes: Evidence or
conjecture? Strength and
Conditioning Journal, 34(2),
2/20/12. doi: 10.1519/SSC.0b013e318241b15e
Unknown.
(2011). In Vibram (Ed.), Vibram
youth.
Online Shoe Store:
http://www.scheels.com/wcsstore/ScheelsStorefrontAssetStore/images
/categories/brands/Vibram-Youth.jpg
