Embrace the many benefits of running barefoot
Running footwear is a surprisingly emotive topic in athletic circles.
Indeed, many runners “dig their heels in” when confronted by divergent views pertaining to barefoot or minimalist running and footwear.
The debate on barefoot as opposed to “technical” running shoes does not start in training or competition. It goes back to formative schooling.
As children we are inexplicably forced to wear black school shoes and, to make it worse, they invariably have a heel.
My personal views on footwear are fairly well known, so for the purposes of today’s column I thought I would share those of another.
Over many months I have engaged with Dr Chris Sole PhD of Sole Physiotherapy in New Zealand. The same Chris Sole that I and a number of my closer friends take pride in having named the Sole Destroyer 21,1km race after.
Our youngest son, Sammy, is a natural runner and, although only nine years old, I long ago picked up on his ability to fly over all surfaces barefoot. Put shoes on him and he will invariably trip.
Sole received photographs of the young man gliding over rocks at the Kidd’s Beach parkrun and came back to say: “Fantastic. Don’t put shoes on him at all. Ever! There is a reason why he falls over with shoes and I can explain all the science.”
Sole goes on to explain how to get around the rigid school rules that insist on those horrid black shoes with heels. All of which is quite innovative.
So when it comes to running shoes, the man who, when still in South Africa, dominated the Table Mountain Race, local cross country running and many a middle distance road race suggests: “Avoid shoes that do not feel good, affect performance, or aggravate the body in any way.”
Sole is adamant that to stand, walk or exercise in asymmetrically worn or designed shoes will result in body stress which in turn results in “wear out” of the body. This is “shoe abuse”, he concludes.
Either walking or running barefoot will strengthen feet outside your shoes and, according to Sole, will decrease stress in shoulders, back, pelvis, hips, knees, calves, the Achilles, ankles, feet and toes, while improving balance and performance.
The ideal shoe looks and feels like?
Sole agrees it should be flat, flexible and light. Runners who have asked me about numerous models have often received the retort: “Why would you want to run in army boots?” That is the feel some technical shoes offer.
The differential between heel and toe should, in my opinion, be as close to nil as possible. The maximum I personally feel comfortable in would be 4mm.
That is not to say that if you have run in 10mm drop shoes for a number of years that you suddenly change. A gentle transition will probably be needed, but think back to the injuries suffered over the years and determine in your own mind what might have caused them.
Comments can be sent to bob@boastrunningsuccess.co.za.