Arguments for running sans shoes

Advocates of minimalist running claim barefoot running is better for the bones and joints of the body, allowing you to run the way nature intended. After all, humans have been running for millions of years as a matter of sheer survival and, without shoes! It has only been over the past 40-50 years that the big brand athletic shoe companies have sold the idea well for wearing shoes with cushioning, motion control and all the other gimmicks. This period of time has demonstrated no significant decline in running-related injuries despite the footwear. Barefoot advocates hypothesize that modern running shoes are an abnormal addition to our own human design.

Barefoot running and shod running show a difference in running mechanics and style. Barefoot runners use a forefoot-to-midfoot type of strike instead of the heel-to-forefoot strike that is seen with runners who wear shoes. This forefoot striking pattern works the muscles in the foot and the lower leg differently to try to cushion the foot strike. It also shortens the stride, which affects the stress from impact with the ground. This increase in intrinsic supportive muscles use of the foot and arch, better absorbs the impact of each strike to the ground, decreasing the impact on joints higher up the chain- the knees, hamstrings, hips and backs.

Other claimed benefits of barefoot running are increased proprioception, better balance and increased efficiency over running the same distance as shod running. This included less oxygen consumption, lower heart rates and reported feelings of tiredness amongst the athletes within the research trial.

Arguments for running with shoes

The jury is still out on the medical community’s stance in the barefoot running discussions. For instance, the American Podiatric Association is still undecided on their position, but do emphasise the risks.

Barefoot or minimalist running is so new that there are no studies on long-term effects such as trauma to soft tissue in the lower limbs, trauma to nerves, the impact on sensory issues in the feet and muscles. Transitioning from having worn shoes to barefoot has many concerns. These are due to the dramatic changes in biomechanics of the foot and lower limb as already discussed and include the incidence of stress fractures in the feet, tendinitis such as plantar fasciitis and Achilles tendonitis and skin lesions.

The beauty of running in shoes is that shoes can be matched to your foot type. Orthotics can be prescribed to successfully aid a better foot motion and assist with pre-existing knee, hip and back niggles. This has been seen time and time again with athletes over the years. Shoe advocates argue that if you have been running without injury, why change what isn’t broken?

Where can I read more on this topic?

There are countless news articles, research papers and books springing up regarding minimalist running. This list below is just a few.

Born to Run: Arguably the book that started it all and a great read.

http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html?pagewanted=all

Next edition we will explore the implications of this movement on running technique and how this can help you with your performance as a runner.

Leg strength, trunk control and endurance for the snow, winter sports and running seasons. Work on your postural awareness and control while using your legs.

For this exercise, find a wall and weights if you have them.

1. Stand with your feet hip width apart and approximately 30-40 cm from the wall.

2. As you stand with your back against the wall and with tall waists, notice the feeling of your tail bone flat on the wall, the neutral concave curve of your lumbar spine and the flatness of your upper back on the wall. This is your correct spinal and pelvic alignment and you should strive for this in your squatted sit and twist also.

3. Breathe in deeply to prepare and as you exhale, gently lift your pelvic floor and deepen your navel, then slide down the wall into a seated position.

4. Take care of your knees with their alignment directly over the ankles and knee caps in line with your second toe.

5. Take your arms (with or without weight) up to the front, bringing them together at the middle at shoulder height. Be mindful of your relaxed tall neck and wide, soft shoulders.

6. As you breathe in, turn your upper trunk (with arms out in front) to the right no more than 45 degrees and as you exhale turn back to the centre. Repeat to the left.

Do this 4-6 times each side and in time with your deep breathing.

7. Try to focus on the following:

- keep your pelvis stable with flat heavy tailbone on the wall and no twisting trough the hips

- turn your trunk with long waists

- keep your shoulders open and soft

- maintain a gentle pelvic floor and deep abdominal activation throughout the set.

8. You will really feel this in the thighs and across the trunk. It will build endurance in your large leg muscles, oblique abdominal and deep postural core muscles.

9. Try this for 2-3 sets and follow with quads stretches and the wall twist or table stretch.

Healthy neuro-dynamics for your upper trunk and arm nerve pathways. 

Reduce arm tightness, aches and neck tension while building your spinal and postural muscle endurance.

Scoop sand while sitting at your desk.

1. Sitting supported in your chair, ‘grow tall’ through your waists and gently lift your breastbone.

2. Lengthen gently through the back of your neck, lifting the base of your skull away from your shoulders.

3. Now imaging a full bucket of sand by your hip. Scoop deeply into your bucket for a handful of sand, bringing it up to your shoulder and then pushing it away from you to your side.

4. Move slowly, working on your tall posture. Keep your shoulders soft and down.

5. Return to your bucket for another scoop and repeat 5 times on each side.

6. Visualise your nerve pathways gliding and sliding up and down in your arm.

Meandering around your muscles and joints all the way up into your neck where they originate. Your nerves are quite cream in colour and in your arm, about the thickness on a piece of twine. The nerves are actually coated by a tube of protective proteins called the neural tube and there are many branches breaking away from each other like a river and its tributaries.

7. For those of you who are interested, why not google ‘brachial plexus’ for some images of your upper limb nerve pathways.

8. Don’t be afraid of your nerves! They are lovely and stretchy and adore being gently mobilised.