Is Barefoot Better?
Some Athletes Say
Running Shoeless
Benefits Body and Sole
June 6, 2006; Page D1

Runners and athletes are always searching for the perfect shoe to
improve performance and reduce injury. But some say shoes are the
problem, and the best solution may be training without them.

Some experts now believe that most athletic shoes, with their
inflexible soles, structured sides and super-cushioned inserts keep
feet so restricted that they may actually be making your feet lazy,
weak and more prone to injury. As a result, barefoot training is
gaining more attention among coaches, personal trainers and runners.

While exercising without shoes may sound painful, the idea is that
your feet need a workout, too. Proponents believe running barefoot
changes a runner's form and body mechanics to prevent some common
athletic injuries.

Although a few coaches and marathon runners have preached the value of
barefoot training, the method has received more attention lately
because shoe giant Nike is promoting its Nike Free shoe, which it
claims mimics the sensation of running barefoot. Popular training
methods aimed at improving running form, including the Pose Method
(www.posetech.com1) and ChiRunning (www.chirunning.com2), also are
prompting runners to consider minimalist foot gear or none at all as a
way to allow their natural body mechanics to take over.

It isn't just runners who are going barefoot. One new fitness trend, a
dance-inspired workout called Balletone (www.balletone.com3), places
heavy emphasis on foot strengthening and flexibility, something that
is essential to dancers. Boulder, Colo., fitness educator Shannon
Griffiths-Fable says her chiropractor encouraged her to try barefoot
training, and she has also seen a difference in clients who take part
in Balletone classes. "I've noticed just how fatigued people's feet
get," she says. "They haven't used their feet and they don't know how
to support themselves while exercising."

But barefoot training remains controversial. Many podiatrists cringe
at the notion of unshod feet pounding the pavement, where the risks
include cuts, bruises and unsanitary conditions. "If we want to mimic
barefoot running, shoes should come with broken glass and twigs," says
Stephen M. Pribut, a Washington, D.C., podiatrist and president of the
American Academy of Podiatric Sports Medicine. "The emphasis should be
on getting the right shoe for your foot."

While doctors also worry barefoot running can lead to injuries,
proponents say barefoot training helps correct form and reduces foot,
shin and muscle injuries.

Someone considering barefoot training should be careful. Doctors
strongly discourage it for patients with diabetes, because a foot
wound can lead to serious complications. Athletes with foot pain or
injuries should consult with a sports-medicine expert, trainer or
physical therapist before shedding their shoes. Even proponents of
barefoot training say you should start slowly. Runners can start on
grass, a clean sidewalk or a rubberized track. Be careful not to
overdo it and give feet and muscles time to adapt. If you aren't
willing to give up shoes while running on streets and trails, you
might consider switching to a more flexible shoe or one with less
padding if you like the way barefoot training feels. Yoga, pilates or
group fitness classes that allow you to exercise while barefoot are
also options.
[Salt Lake]
Runner Brett Williams ran the Salt Lake City marathon, his first-ever
marathon, while barefoot.

Advocates of barefoot training swear by it, claiming that ditching
their shoes has improved the running experience and solved injury
problems. Four months ago, 29-year-old Salt Lake City runner Brett
Williams was on the verge of buying the Nike Airmax 360, a $160 shoe.
In researching the shoe, he stumbled across www.runningbarefoot.org4,
which has become the Web-based bible for barefoot runners. "I decided
I'd had enough and went barefoot," says Mr. Williams, who on Saturday
ran the Salt Lake City marathon, his first marathon, while barefoot.
Mr. Williams says he enjoys running more now, and suffered only a
minor scrape during the race that was less painful than the blisters
that often develop on the feet of shod runners. "Your connection with
the ground beneath your feet is absolutely lost with shoes on," says
Mr. Williams. "I am utterly convinced your feet don't need support or
cushioning. If they do it's because you're not running correctly."

There isn't a lot of scientific study on barefoot training. Research
has shown that wearing shoes to exercise takes more energy, and that
barefoot runners use about 4% less oxygen than shod runners. Other
studies suggest barefoot athletes naturally compensate for the lack of
cushioning and land more softly than runners in shoes, putting less
shock and strain on the rest of the body. Barefoot runners also tend
to land in the middle of their foot, which can improve running form
and reduce injury.

One series of studies from Canadian researchers concluded that heavily
cushioned shoes were more likely to cause injury than simpler shoes.
They also concluded that more expensive athletic shoes accounted for
twice as many injuries as cheaper shoes. The data aren't conclusive.
It may be that buyers of expensive shoes are more injury prone or more
active, and therefore more likely to sustain injuries. A summary of
the data on barefoot training can be found at
www.sportsci.org/jour/0103/mw.htm.5

Dr. Pribut says he would like patients to seek out more appropriate
athletic shoes, and gives advice on how to do this at
www.drpribut.com/sports/spshoe.html6. He notes that some athletes who
go barefoot or give up structured shoes risk injuring themselves further.

Although barefoot runners say their feet become conditioned to running
on pavement, some are choosing minimalist footwear to protect the feet
without impeding the barefoot experience. A quirky foot-glove called
the Vibram FiveFingers (www.vibramfivefingers.com7) developed to keep
sailors from slipping on their boats is one option. A toe-less nylon
band used by dancers (www.dancepaws.com8) also helps protect feet of
barefoot trainers without the structure of a shoe.