2023-08-09 15:00:46
Although a minority among runners, barefoot running or “barefoot running” gain more and more followers among amateur and experienced athletes.
A practice that has not failed to attract the attention of researchers in Sports Sciences, determined to study the real impact of running without shoes on the body of athletes.
With certain advantages on performance, the risk of injury and running sensations, the practice does indeed seem to have some advantages to offer.
Nevertheless, precautions are necessary before giving up your sneakers for good.
Here is what you could gain by going barefoot on the asphalt, but also some tips for practicing well.
#1 Running barefoot improves running technique
In 2016, Spanish researchers from the universities of Jaén and Granada conducted a study on 39 runners over 12 weeks(1).
The protocol was oriented around an intensive sports program on natural grass, including continuous running sessions, interval exercises as well as sprints.
The results (published in the Journal of Sport and Health Science) highlighted the beneficial impact of barefoot running on ground support.
Conclusions which are mainly explained by a change in biomechanics, with support on the ground moved from the heel to the midfoot areaunder the metatarsals.
Thus, wearing sneakers would encourage support at the heel level coupled with a stronger impact, affecting the health and performance of the runner.
At the end of the 12-week study, the researchers were able to observe that only 11.1% of runners continued to support backwards compared to 55.6% at the start of the test at comfortable speed.
This proportion was significantly higher at high speed, with 13.8% of runners showing heel support compared to 58.3% initially.
The stride
In the absence of shoes, the body sets up a “natural” cushioning technique, carried mainly by a change in knee flexion extension and dorsal plantar flexion of the ankle.
This postural evolution leads to a increase in stride frequency as well as a decrease in the amplitude and the support time on the ground.
As a runner, you then find a dynamic stride, lighter and more natural.
Read also: Gain running speed by practicing these simple tricks to increase your cadence
#2 Barefoot running increases the level of available energy
Still according to this Spanish study, the active stride allowed by barefoot running limits energy loss during exertion.
Similarly, optimizing posture with a better stretching-shortening cycle of muscles, tendons and plantar arches contributes to providing about 17% more energy with each support on the ground.
Finally, the lack of weight on the feet is a parameter to take into account.
Indeed, for 100 grams of shoes, it is estimated that between 0.7% and 1% increase in oxygen consumption during physical exertion. Without shoes, the runner therefore naturally benefits from better energy.
#3 Barefoot running builds muscle
Another study conducted in 2019(2) looked at the benefits of this type of practice on muscle building, with encouraging results.
Indeed, running in sneakers would tend to weaken the muscles by stabilizing the foot artificially.
On the contrary, the absence of shoes promote muscle buildingthus improving the propulsive force.
According to the researchers, wearing a pair of minimalist shoes or no footwear would be as effective as weight training exercises to strengthen the foot.
The study conducted by Spanish researchers from the universities of Jaén and Granada also showed a lower risk of injury, explained by the change in support.
The more natural positioning of the lower extremities of the foot, combined with a better ankle movementa reduction in the force of impact and support at the level of the midfoot indeed contribute to reducing the risk of chronic lesions.
Similarly, pathologies of the tendons, muscles and joints would also be less likely to appear.
#5 Running shoes sometimes criticized
The technologies of sports shoes are constantly evolving and offer runners ever more sophisticated equipment: motion control, cushioning, padded soles, etc.
However, the real advantages of these special running shoes are debated in the scientific communitywhether in training, on a marathon, a trail or a long distance race.
Thus, a study by Craig Richard published in 2009(3) in the British Journal of Sport Medicine demonstrated the absence of a link between the use of ultra-shock-absorbing shoes and an increase in the athlete’s performance or a reduction in injuries.
In 1991 and again in 1997, research conducted by Roblin and published in the British British Journal of Sport Medicine led to the conclusion that “the more expensive the shoe, the more injuries there are”.
According to scientists, drawing a line under running sneakers is therefore not synonymous with lower performance in an amateur or experienced runner, quite the contrary!
Our tips for running barefoot without putting your health at risk
the sand can be a great playground to start with
Are you convinced of the benefits of barefoot running?
Be aware, however, that the minimalist run requires the apprehension of certain running techniques.
Otherwise, you may experience soreness during the first weeks of training.
Here are some tips to get you started in the best conditions.
Take a postural assessment
Barefoot running requires a special approach to avoid the risk of injury.
Before starting your first training session, it remains advised to consult a professional (podiatrist, specialist in Sports Sciences in particular).
A complete biomechanical study of your static and dynamic posture will allow you to better understand the changes in techniques, forces and bio-structural modifications induced by an evolution in your footwear.
You will be able to gradually introduce a new running technique, being sure not to traumatize your body.
Go gradually
Avoid immediately throwing your favorite sneakers in the trash.
Too drastic a change could cause overwork pathologies of the suro-achilleo-plantar system after only a few weeks.
If you’ve never run without shoes before, know that the transition takes several months, especially if you want to run a long distance (or even complete a marathon).
During your first week, barefoot running should not represent more than 10% of your daily volume, without exceeding 10 minutes per day.
This time can then be increased by around 5% each week until you reach your goals.
If pain appears (tendons, toes, midfoot, etc.), do not hesitate to reduce your barefoot running time, or even stop your practice for a while.
Start with minimalist shoes
Still in this same idea of a progressive approach, we advise you to go through a phase of minimalist shoes, especially if your BMI is high.
Minimalist shoes offer a low drop (difference between the back and the front of the shoe), generally less than 4 mm, where standard shoes have a drop of around 1.2 cm.
This type of minimalist footwear is also characterized by a very thin sole and great freedom of movement for the foot, toes and ankle.
For your first minimalist pair, go for a 4mm drop before moving to zero drop and then a shoeless run.
Choose your land well
During your first outings, opt for uneven ground on which you will have a minimal risk of cutting the skin of your foot (an athletics track or a football field, for example).
Try to run in silence to reduce the impact on the ground, trying to land the front of your foot first.
When you feel comfortable, you can go on gravel or asphalt.
Pay special attention to your feet
As a follower of minimalism, you will need to pay special attention to the health of your feet.
Be sure to cut your nails short and protect potential blisters and cuts before heading out for a barefoot session.
After each race, wash your feet properly and moisturize them to preserve your skin.
Attention, in case of foot pathology (diabetic foot in particular), barefoot running is strongly discouraged.
Conclusion
According to scientific research conducted on the subject, barefoot running has real benefits in terms of health and sports performance.
With benefits on support, stride, energy and injury prevention, this trend is indeed appealing.
Be careful, however, not to start without taking advice, because minimalism is not for everyone. If you want to test new sensations, consult a professional beforehand (podiatrist, sports doctor, etc.) and go gradually, at the risk of obtaining the opposite effect!
Updated by Manon on: 04/08/2023
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