My senior year of high school I used to get up at six every morning and go for a run down my dirt road. It was my time to just let go of everything and relax, not to mention it helped me stay in decent shape. When I started college and got a job my “me time” just sort of disappeared. This past week though I decided that since I was paying $150 a semester for the student recreation center then I might as well get some use out of it. Monday and Tuesday I went to the gym and hoped on the treadmill between classes for about 45 minutes. I soon discovered that after two years of not running I had lost a good deal of my endurance so I took it fairly easy; by Tuesday night though my legs were hurting me, particularly my knees. I originally attributed the achiness to just being out of practice but while I was looking for a topic for this post I found a rather interesting article in the scientific journal Nature that associated leg pain to running in shoes rather than running barefoot.
According to a study done by Daniel E. Lieberman and his colleagues at Harvard, the University of Glasgow, and Moi University when we run in our fancy tennis shoes manufactured by top of the line brands we may actually be doing our feet more harm than help. The study looked at three different groups of people from the United States and Kenya and found that when an individual runs in shoes they land on their heels with the impact of two to three times their body weight. We Americans are notorious for it, approximately 75% of us land with a firm “heel-striking” force about 1,000 times per mile run. These repetitive collisions can leave the legs (particularly the knees) sore and possibly cause long term damage.
Comparably, when running barefoot the individual lands on the ball or middle of the foot. This different strike pattern alleviates the stress associated with the heel-strike. Barefoot running uses different leg and foot muscles and physics. It causes the runner to spring differently like he was evolutionary designed to do based on the shape of his natural foot. The calluses on the soles of the feet also serve as a protector for the foot from harsh surfaces. Before the invention of the running shoe in the 1970’s runners usually wore sandals or something similar to moccasins which allowed them run like God designed them to.
But what does all of this mean for us today? I’m not saying that I’m going to throw out my Nike shoes anytime soon, but I may try to train my feet to gradually walk and run in a manner that is safer to my body and I’d suggesting you learn to do the same. It is about adding some more spring into your step and landing on the ball of the foot even if you are wearing shoes to support your knees and legs. Changing ones style of running and walking isn’t something that can instantly be done; it is a transition process that takes some time. After all I sure don’t think about walking so why would anyone else this is something that I’m going to have to concentrate on but I believe it will be well worth it.
http://www.eurekalert.org/pub_releases/2010-01/hu-bre012510.php
http://www.barefootrunning.fas.harvard.edu/2FootStrikes&RunningShoes.html
http://orthopedics.about.com/cs/sportsmedicine/a/runninginjury.htm
http://www.wired.com/wiredscience/2009/07/barefoot/
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I liked your blog on the differences between barefoot and running with shoes. Thinking back I have noticed that if I run barefoot I do use the balls of my feet as opposed to the heel when I run with a shoe (although I have to admit an ignorance of any springing).
ReplyDeleteI would be curious how pressure is distributed with MBT's anti-shoes or Skechers' shape-ups as the difference in sole shape would cause a difference in the areas of pressure. I still doubt it would facilitate the springing motion of running barefoot, however.
Hey thanks for the insight on running and walking. I had noticed that I used two particular styles when I first started running. At first I was running on the forefront of my feet. However, because it was easier for me to run "flat-footed," as I called it, I transitioned to doing that style. I guess, I'll have to concentrate harder on landing on the balls of my feet. Also, it seems like I run faster that way. Maybe that is true, but maybe not. It does make me feel good about myself though. Be blessed this week.
ReplyDeleteGreat blog. I used to play soccer barefoot in a league in Bates Co, MO. Although I could kick the ball much harder with shoes, I seemed much more agile and had better control of the ball playing barefoot.
ReplyDeleteI like your blog on diffences of running barefoot and with shoes. Although while reading it my feet started to hurt! I am very tenderfooted and cannot stand being outside without shoes. But again Good blog!!!
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