Shoes alter how we move. As soon as you put toddlers in cute little loafers, their walking changes: they take longer steps and land with more force on their heels. In the January 2010 issue of the journal Nature, Harvard scientists reported that urban schoolchildren in Kenya who wore shoes ran differently than unshod rural youngsters. Most of the urban children struck the ground with their heels, causing impact peaks, or shock waves, to travel up their legs. The barefoot runners landed lightly near the front of their feet.
A compelling finding, sure, but practically useless. Unless you were raised in the bush, you grew up wearing shoes, and as repeated biomechanical studies show, our bodies cling stubbornly to what they know. When researchers from the University of Wisconsin La Crosse outfitted recreational runners with barefoot-style running shoes, about half of the runners continued to strike the ground with their heels, just as they had in their old shoes. But if you hit with your heels and no longer have cushioning to dissipate the force, you amplify the pounding instead of reducing it. “It’s tough to relearn to run,” the scientists cautioned in their report.
Meanwhile, landing near the front of your foot, as adept barefoot runners do, can be beneficial but is no guarantee against injury. Biomechanics research shows that forefoot striking sends shock waves up your leg, too, but in a different pattern than when you heel-strike. These forces move mostly through the leg’s soft tissues instead of the bone, meaning less risk of a stress fracture—but more chance of an Achilles injury. In other words, your body takes a pounding from running, barefoot or not.
Get over it: The truth is, going barefoot can be good for your body. It all depends on your susceptibility to specific injuries and how you make the transition. If you’re ready to give it a try, experts agree you should start slowly. “Go for a typical run,” says Stuart Warden, an assistant professor at Indiana University’s School of Health and Rehabilitation Sciences. “Then take off your shoes for the last quarter of a mile.” Gradually increase the barefoot distance by a quarter-mile at the end of each run. And, above all, concentrate on form: land lightly, don’t overstride, and try not to hit the ground with your heel.
The biggest mistake barefoot newbies make is overstriding. Adopt quicker movements that cover less distance. If you’re on the fence about whether barefoot is right for you, use the following chart as your guide.
Injury: Sore knees
Switch: Worth a try. Barefoot running can lessen knee pain.
Injury: Achilles tendon problems
Switch: Probably not. Striking your forefoot increases stress on the Achilles.
Injury: Heel pain or plantar fasciitis
Switch: No. Without perfect form, you'll be pounding that sore heel without any padding.
Injury: Sprained ankle
Switch: Could be beneficial after the ankle heals. Going shoeless can improve the body's pro-prioception, or spatial awareness, reducing risk of another sprain.