TBO.com - TBO is Tampa Bay Online

With or without shoes: More runners are going barefoot

ADVERTISEMENT

By MARY SHEDDEN | The Tampa Tribune

Published: February 24, 2010

Updated: 02/26/2010 11:34 am

Related Links

• More runners going barefoot
• Amateurs should play it safe
• Official race site
• More from 4you
• Health expo starts Friday

There's nothing flashy about the hottest trend in today's technology-crazed, gadget-happy running culture.

Quite the opposite. These days, runners are getting amped up about going au natural — from the ankle down, anyway.

Hitting the pavement in bare feet promotes the natural mechanics of the human foot, enthusiasts say. A bare foot lands more lightly, on the ball of the foot. Shoes change the natural motion of the foot, putting more pressure on the heel, which can lead to plantar fasciitis and other aches and pains.

Advocates say the minimalist approach reduces the risk of injury. Hank Campbell, a competitive runner since junior high and now a professional triathlon coach, says he always incorporates barefoot work into his overall training. He believes it strengthens foot muscles and fine tunes mechanics impossible to see or feel in a shoe.

"If you're trying to get better, equipment can only do so much," says Campbell, a longtime barefoot runner and coordinator of the Florida Freerunners group. "Shoes are wonderful, but they don't replace good form and technique."

Freerunner Kevin Paget decided to try barefoot running after completing his first 5K race. He says he's seen improvement after two months of drills on the grassy soccer fields at St. Petersburg's Jack Puryear Park.

"I'm running more efficiently," he says of the barefoot runs, which he limits to two to three miles.

Recreational triathlete Linae Terrana says though barefoot runs are tough on chilly winter mornings, there's a freedom to kicking off her shoes with the Freerunners. "It reminds me of being a kid again, running around," she says.

Barefoot running isn't just a phenomenon in Florida, where flip-flops are the go-to shoe. You'll find chatter about it on social networking sites and articles in popular magazines. Christopher McDougall's "Born to Run" (Knopf, $24.95), which chronicles the long-distance running exploits of Mexico's Tarahumara Indians, has been the top health and fitness book on Amazon.com for almost a year.

McDougall's argument that shoes are unnecessary at any distance has garnered equal amounts of love and outrage. Critics include podiatrists, such as Jerry Cosentino, longtime podiatrist for this weekend's Publix Super Markets Gasparilla Distance Classic in Tampa, but also barefoot runners such as Campbell. Both maintain barefoot running works best as part of a training regimen but isn't the only way to run.

"It won't insulate you from all injuries," Cosentino says. "Nothing will."

Bill Davison, owner of The Running Center in Tampa, believes there's a limited audience for barefoot running and the minimalist running shoes called racing flats. He hasn't seen a big demand for foot coverings that enable barefoot running, such as Vibram Five Fingers. The rubbery foot coverings cost between $75 and $179.

Davison, a certified pedorthotist (a medical professional who specializes in the use of footwear and supportive devices to address conditions that affect the feet and lower limbs), says today's running shoes are so diverse and affordable that it's hard to imagine a runner unable to find a great pair.

Barefoot running also ignores that our ancestors were far smaller than Americans today, and large people need stronger foot support, Davison says. That's why about 65 percent of the running shoes he sells today are stability shoes, which are designed to absorb the pressure on joints and help a foot roll properly.

Just 5 percent of the shoes he sells are racing flats, which are preferred by elite racers.

"If we were all super-fit," Davison says. "The barefoot thing wouldn't be so bad."

Author and marathon trainer Jeff Galloway, a former Olympic runner, says the barefoot concept is nothing but a fad that emerges every decade or so. He says barefoot running is a hotbed for injuries, including cuts, abrasions, and tears to tendons and ligaments. Galloway, who emphasizes safety, says that will hurt, not help, people who want to work out.

"They'll get so injured they won't run again," he says.

Cosentino says he's seen first hand what happens to runners who don't train or toughen up their feet before a long barefoot run. About 15 years ago, a man walked into the medical tent after the Gasparilla 15K (9.3 miles), the skin literally stripped off the bottom off his feet. But the runner didn't give up; he returned a year later smiling that he ran barefoot, but with far tougher feet.

There are things barefoot runners can do to reduce the risk of injury, Cosentino says. Starting slowly, perhaps on a treadmill, helps develop the necessary calluses over time. Also, barefoot runners should get an updated tetanus shot to reduce the danger of an encounter with a rusty nail. Those injuries should be taken seriously.

"Skin wounds can be really profound," he says.

Choosing a good space to run is also key. Soccer fields and golf courses are perfect. The beach may seem a natural space, but it's uneven and soft sand can mean additional wear and tear on the feet. Running on pavement is possible, Campbell says, but even experienced runners should expect to build up calluses, or plan to carry bandages.

"It's naïve to think you can go from zero to hero," he says.

BAREEFOOT RUNNING: HOW IT WORKS

Bare feet and shod feet operate differently when hitting the ground. Here are the mechanics:

BAREFOOT

1. The thick pad of the forefoot is first to land, and toes grab the ground much like a paw.

2. Inward rolling motion starts as the mid-foot and arch plant down.

3. Heels are the last to meet the ground and foot recoils up again.

WITH SHOES

1. The heel — and the major source of shoe cushioning — hits the ground first.

2. Shoe helps stabilize or correct foot as it rolls in or out.

3. Toes are the last to plant and provide push for the next step

SHOULD YOU GO BAREFOOT?

Weighing the value of ditching your running shoes? Tampa podiatrist Jerry Cosentino suggests barefoot running can help or hurt, depending on the individual. Consider the following:

PROS

• Increased sensation, allows foot to react better

• Builds interior foot muscles to prevent risk of plantar fasciitis

• More natural running stride

CONS

• Risk of cuts, blisters, infections

• Pulled muscles can increase risk of plantar fasciitis

• Foot absorbs total impact of body weight

Share this:

Loading Comments...

ADVERTISEMENT