Running Barefoot vs. Running in Shoes
The big difference is in how your foot strikes the ground.
Runners who wear shoes tend to strike the ground with the heels first. This gait, called a heel strike, generates a force up to three times the body’s weight, which can lead to injuries such as Achilles tendinitis and stress fractures.
In contrast, barefoot runners land on the balls of their feet, generating less impact when their feet strike the ground.
“We’ve over-supported our feet [in running shoes] to the point that our foot doesn’t have to do what it’s designed to do,” says Irene S. Davis, PhD, professor of physical medicine and rehabilitation at Harvard Medical School and director of the Spaulding National Running Center. “When you support a muscle, it doesn’t have to work as hard. When it doesn’t have to work as hard, it gets weak.”
Davis believes your body instinctively knows how to adjust when you shed your shoes or run in “barefoot shoes,” extremely lightweight shoes designed to mimic barefoot running. Barefoot runners shorten their strides, reducing the impact on their lower bodies, and automatically flex their knees, hips, and ankles for a softer landing on hard surfaces, Davis says.
Ditching your shoes means the muscles in your calves and feet will have to work harder to accommodate to a different foot strike and shorter stride. It takes time for new barefoot runners to build up those muscles.
But Clemens is on board. She’s become a regular barefoot runner since the day she abandoned her shoes on the trail. “Without shoes, I’m more attuned to how my body moves,” she says. “It’s grounding to feel the earth beneath my feet.”
Ready to Run Barefoot?
If you have a history of foot problems, check with your doctor before going barefoot. If you decide to ditch your running shoes, there are a few things you should know.
Start slow. You’re more likely to get injured if your foot and leg muscles aren’t properly conditioned for running barefoot. So build up to it. Start with walk-jog intervals, walking for 9 minutes, running for 1 minute, and repeat, and working up to longer distances. Also, the skin on your feet needs to thicken to get used to barefoot running.
Think twice. Though there is a risk of stepping on glass or pebbles, it’s safe to run barefoot on pavement. If you’re nervous about foot-to-asphalt contact, wear barefoot running shoes instead.
Know when to say no. If you have diabetes, or lose any feeling in your feet, you should wear running shoes when you run.
so use plain, clear surface and then barefoot running is more beneficial.
…..this article is complied using resource from journals, webmd , and various research.
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