Protest Against Shoes: Undeniable Evidence Supporting Barefoot Running

Dear American Runners,

 

Our population is rapidly expanding as running, whether for sport or for recreation, becomes more prevalent in our nation. There is, however, a factor that prevents running from gaining more popularity and even forces veteran runners to leave the sport. The issue is the group of chronic injuries that plague runners. What people must understand is that running by itself does not lead to injuries. It is running with improper form that causes injury. The essential questions are how to perfect running form and what causes people to develop imperfect form?

           

Although the components of it are constantly debated, perfect running form is the style which allows the runner to propel him or herself forward in the most efficient way possible. It seems that, given the origins of humans, we have evolved towards an economical form and naturally run efficiently. As coach Dennis G. Driscoll says in his U.S.A. Track and Field coaching education presentation, “The evolution of an anatomy featuring long, tapered limbs with more mass concentrated near the hips, energy conserving spring-like tendons, and the cooling effects of sweat glands working with a nearly hairless body gave us a being that was an adept endurance runner.” So if we are naturally strong distance runners, what causes us to have inefficient form? The answer is running shoes. The bulky, rubbery masses that Americans wear to prevent injury ironically cause injury and poor form. They hinder the finely tuned mechanisms of the feet and thus cause us to run imperfectly. The alternative to being trapped by running shoes is to free oneself and run the natural way, with bare feet.

             The counter-intuitive nature of this concept baffles many. It is shocking to learn that a tool developed to prevent injury in runners is serving the opposite purpose. It is, however, becoming more and more well-documented that running shoes harm runners. In fact, evidence suggests that the more expensive the shoe, the more likely it is to cause injury. Dr. Bernard Marti conducted a study analyzing 4,358 runners participating in a 9.6-mile road race. The objective of the questionnaire which he handed out was to find a common variable among runners that had suffered injuries. The resulting discovery was not a correlation between training factors such as mileage or speed and injuries, but instead between the cost of the running shoes and injuries. “Runners in shoes that cost more than $95 were more than twice as likely to get hurt as runners in shoes that cost less than $40 (McDougall, The Painful Truth).” The hyped-up trainers that claim to have the most advanced, injury-preventing technology are actually the ones that are more likely to lead to injury. Therefore, it seems as though the running shoe industry has been progressing backwards. The highly touted technology of today’s shoes deceives runners who seek a shoe that prevents injury.

             On the other side of the spectrum, barefoot running is now gaining quite a following as more and more research is showing its immense benefits. The most striking examples of the success of barefoot running come from populations that produce extremely talented long-distance runners, such as the Tarahumara tribe of Mexico. They wear simple sandals, sometimes made out of  only tire scraps, yet represent a strong, living example of how it pays to run with the most basic footwear.  As Christopher McDougall, an expert on the topic explains,

“Come race day, the Tarahumara don't train. They don't stretch or warm up. They just stroll to the starting line, laughing and bantering, and then go for it, ultra-running for two full days, sometimes covering over 300 miles, non-stop. For the fun of it. One of them recently came first in a prestigious 100-mile race wearing nothing but a toga and sandals. He was 57 years old. (McDougall, The Painful Truth).”

For their entire lives they wear nothing except for their sandals. There is a stark contrast between them and the average runner in both approach and ability. It is easy to see how their astonishing efficiency results from running in minimalist footwear. This efficiency is all the more impressive when considering their lack of training. It makes one wonder what kind of results could come from a combination of their running technique and modern training.

             The Tarahumara are simply taking advantage of years of evolutionary tinkering. The human body and its feet are designed to take on the impact of walking and running. The structure is incredibly finely tuned in order to allow us to propel ourselves through the world. No human requires shoes. All evolutionary evidence points towards the superior efficiency of running barefoot.

“Sensory feedback is greatly diminished by the insulating sole of the shoe. The result is a more rigid foot which disables the deflection of the medial longitudinal arch, reducing the foot's ability to moderate impact shock. Arch supports built into most shoes further reduce the ability of the arch to deflect. (Dennis G. Driscoll, Barefoot Running).”

The best way to run is with what nature has given us. The shoe separates the foot from the ground and thus renders the mechanisms that control foot and leg position useless. This separation is the cause of both injury and inefficient form.

             The running shoe industry is obviously the creator of this problem. Their products have caused the negative effects which so many runners experience. It would not be profitable for them to advocate barefoot running. If, however, they were able to create shoes that allow for the feet to act properly, it would be a profitable venture. They would allow runners to be naturally efficient while also providing the basic protective qualities of shoes, thereby eliminating the chances of incurring injuries that come with trainers as well as the injuries (cuts and scrapes) that may come with running barefoot.  They would therefore be helping themselves as well as runners in general. The most important part of running, the quality and success of the endeavor, could be enjoyed by everyone. The Nike ‘Free’ footwear line, which boasts superior flexibility, has enjoyed success in its opening years (The Naked Truth). The Vibram ‘Fivefingers’ design, which may be described as a glove for one’s foot, is growing in popularity as well. Those who have already suffered the negative effects of trainers and have foot or lower leg problems may also benefit from running barefoot. Virtually anyone can make a gradual transition out of harmful shoes. It is only a matter of getting the word out and telling our country the truth.

             As a runner I am both realizing and spreading the truth. I am both a student and a teacher. It is imperative that many people assume this role so that we may strengthen and advance the movement. The shift from trainers to barefoot running seems daunting and perhaps ridiculous for many. Therefore, we need to give proof that the switch works, especially for the competitive runners who desire results. Once the benefits of barefoot running are displayed in American runners, the movement should accelerate. Many runners became interested in barefoot running with the success of Alan Webb (holder of the national record in the mile for high-schoolers), who was completely transformed by his high-school coach. His coach put Webb on a barefoot regimen and he went from being a not particularly talented runner to the mid-distance star many know him as today. His success is due to the alteration of his feet. He went from having size 12 flat feet to size 9 feet with strong, natural arches. It was a remarkable change that led to outstanding results. If more stories like Webb’s were spread, a revolution in American running would take place. Today, progress is being made. It is just a matter of broadening the change. If the mighty few who dare to be different can widen their influence, the minority will become the majority, and success will result.

             Gradually switching to barefoot running or running with minimalistic footwear is the smartest move a runner can make if the goal is to improve performance or enjoy running more. On the competitive side, shoes have been a limiting factor for Americans. They damage the chances of success against the dominant distance running nations, such as Kenya, Ethiopia, and Morocco, nations whose runners have acquired impeccable form by running barefoot from birth. If a widespread switch was to be made, our elite competitors would surely be able to perform on a higher level, especially as a new generation of barefoot runners is raised.

“Podiatric surgeon Ray McClanahan offers, ‘Shoes and their construction have been hypothesized to be the single most important identifiable feature that separates our long distance runners from those who grew up in countries where their feet and legs developed normally (Warburton, Barefoot Running).’”

The ever present El Guerrouj, Gebrselassie, or Bekele hoisting the gold medal could be replaced by an American, by you, or your child. On the recreational side, many more people would be apt to participate in the sport if injury was less prominent. Responsible incorporation of barefoot running into one’s training develops the crucial muscles of the feet and works to prevent chronic injuries (Warburton, Barefoot Running). With the health benefits of cardiovascular exercise in mind, a more active nation would also mean a healthier nation. The simply undeniable benefits of barefoot running need to be realized. Our conventional running shoes need to become a thing of the past. We need to advance as runners and as a country.

With the utmost concern,

Cook Welch