Training
Ever since the publication of Christopher McDougall’s popular book,”Born to Run”, the idea of barefoot running has captured the imagination of runners around the world. There has been a fair amount of scientific research supporting the idea that running barefoot, or with minimal running shoes, is a more natural, more efficient way to run.
Barefoot running is said to minimize injury because running with a forefoot strike creates lower impact on the joints; it also strengthens the feet and calf muscles, providing more spring and demanding 5% less exertion from the runner.
Born To Run
When Christopher McDougall was researching his book, Born to Run, he investigated the running technique of an ancient tribe called the Tarahumara. Members of the tribe, both male and female, young and old, run distances of up to 150 miles at a time with no apparent exhaustion or injury.
He takes a close look at the evolution of the running shoe, at common running injuries and at human and animal anatomy to uncover the secret to running without injury. Though his book has been credited with the boom in interest in barefoot running, the conclusion that he reaches is less about running barefoot than it is about running well.
McDougall’s book concludes that the multimillion dollar running shoe industry has forced runners into heavily cushioned, raised heel shoes that cause under and over pronation, repetitive stress injuries and plantar fasciitis among other injuries.
Tips
Barefoot running is not easily adopted. If you have been running in cushioned running shoes then running with a heel strike is a deeply ingrained physical habit that you will need to unlearn.
It is not advisable to jump into running barefoot full time if you’re training for a half marathon. You are going to change your biomechanics, so you need to approach it gradually. If you have access to a flat, flexible-
Many people think that the beach is a good place to attempt barefoot running, but the surface is too soft and there is a risk of overstretching your Achilles tendon. Better to stick to a tennis court or a paved road.
When you run barefoot, don’t over-stride; the goal is to hit the ground with the ball of your foot first, then rest your heel down gently. The motion is similar to skipping rope or running in place. You will probably find that your feet will be tired and your calves may ache; this is normal. If you experience pain, you should not continue. It may be helpful to check out videos of proper barefoot running technique.
If you are an accomplished runner who wants to incorporate or transition over to barefoot running, approach it in much the same way that is recommended for people who are beginning runners. Run no more than 1/4 to one mile per run barefoot during your first week, in addition to or in place of your normal running regimen.
If the first week is uneventful, build your barefoot mileage no more than ten percent at a time, slowly changing the ratio each week until you are up to three to four miles per run barefoot. Once you’ve reached that level without injury, it is safe to switch over completely to barefoot.