In recent years, barefoot running has garnered a lot of attention, with many advocating for its benefits. One of the most well-known sources on the subject is Born to Run by journalist Chris McDougall. In this book, McDougall shares his experience with a small native tribe that runs ultra-long distances barefoot and appears to avoid the common injuries many modern runners face.
But what exactly do we mean by “barefoot running”? If you’re living in a busy city like Manchester, running barefoot on the streets is probably not a good idea—stepping on sharp objects or other hazards is a real concern. What we’re often referring to, then, are “barefoot shoes”—shoes that provide minimal protection but allow the feet to move more naturally, much like they would when running barefoot. A cynic might argue that these shoes are just another clever way for shoe manufacturers to keep their profits up.
So, do barefoot shoes actually work?
Do Barefoot Shoes Help?
First, it’s important to note that barefoot shoes work well for some people, particularly those with wider feet. These shoes tend to have a more spacious toe box, which allows for a better fit. They also offer more flexibility and freedom of movement compared to traditional shoes or trainers. However, not everyone benefits from this type of shoe. Some individuals need more structure and support, particularly those who require additional control during movement. The key is to choose a shoe that aligns with both the shape of your foot and the activity you’re doing. For example, walking around the house presents different demands on your feet than running.
Barefoot Running and Injury Risk
The debate surrounding barefoot running intensifies when it comes to running specifically. Traditional running shoes, with their cushioned heels, encourage most runners to land on their heels, resulting in a high-impact force with each stride. Barefoot shoes, or shoes with a zero-drop design, typically encourage a midfoot or forefoot strike, which can lead to a softer initial impact.
A softer peak force from a midfoot or forefoot strike may sound like a good thing and could potentially reduce injury risk. However, the total force exerted during the run remains the same—it’s just distributed differently. For instance, landing on the forefoot increases the load on the Achilles tendon, so if you have a history of Achilles or calf problems, you might be better off with a traditional running shoe that offers a higher heel stack and more drop.
On the flip side, a heavy heel strike can send large amounts of force through the knee joint, which could exacerbate knee pain. In such cases, switching to a more forward foot strike might help alleviate stress on the knees.
Does Foot Strike Position Reduce Injury Risk?
In short, altering your foot strike can reduce the risk of certain injuries—but it may increase the risk of others. The key is to find the right balance for your body and your specific running needs.
Oliver Taylor
Lead Podiatrist
BSc (Hons), PGCert, RCPod