Is barefoot running good for you?

Before you throw your running shoes away, read Evan Fanning's barefoot running Q&A

Why barefoot is best for children
Zola Budd
Zola Budd (No 151) ran barefoot in the 1984 Olympics, but is it any good for the rest of us? Photograph: BTS

Are there really any benefits to barefoot running?

Studies into barefoot running have shown that unshod runners tend to land their stride on the ball of their foot or with a flat foot, whereas shod runners, possibly due the increased amount of support offered by modern running shoes, land on the heel of their foot. Over a period of time, in certain people, this pressure on the heel can lead to various problems, such as ankle sprains, Achilles tendinitis, shin splints and even back problems. Up to 30% of running enthusiasts are said to experience injuries relating to their running technique.

Madhusudhan Venkadesan, a postdoctoral researcher in applied mathematics and human evolutionary biology at Harvard who has been involved in detailed studies into the effects of barefoot running, writes that: "Heel-striking is painful when barefoot or in minimal shoes because it causes a large collisional force each time a foot lands on the ground. Barefoot runners point their toes more at landing, avoiding this collision by decreasing the effective mass of the foot that comes to a sudden stop when you land, and by having a more compliant, or springy, leg."

But I've always worn running shoes without suffering any injuries. Why should I consider going barefoot?

There are arguments for and against barefoot running, but if you run regularly and have never experienced any difficulties or injury problems, then it may not be for you. If, however, you do suffer from shin splints or other injuries that may be attributed to your running style, then barefoot running is something you might be interested in. Be warned, however, that the benefits may not be immediately apparent.

Dr Benno Nigg, professor of biomechanics at the University of Calgary, argues that when walking in cushioned shoes, we only use two of 20 muscles in our foot and 12 in our leg. If you switch to barefoot running it will take time to build up the muscles that have gone to waste as a result of the support provided by running shoes. You will also notice that you won't be able to run anything like the distances you may be used to travelling, and your calf muscles will begin to ache after relatively short distances. The key is to be patient and listen to your body and build up your strength and distances over a period of time.

Isn't the argument that "barefoot is how our forefathers ran" a little outdated? After all, human beings are much taller and heavier now than they were thousands of years ago.

Those in favour of barefoot running will cite how man has been able to adapt to endurance running for thousands of years. It is true, however, that human beings are much heavier in modern times. However, if you take into account the science that says two to three times our body weight is placed on to our heel while running in shoes, then that may be reason in itself to switch to barefoot running, where the body's weight is transferred more evenly across the foot. Running shoes, in their current form, weren't widely available until the 1970s and so are still a relatively new phenomenon. Before then, it was commonplace to run barefoot or in flat shoes or sandals.

What about sticks, stones and broken glass? Won't they destroy my feet?

The main argument of the anti-barefoot running brigade (and there is such a thing) is that the trend will ultimately lead to more injuries as runners puncture their feet on inappropriate surfaces. There are, however, many different barefoot-style running shoes on the market, which offer protection and comfort for the feet without compromising the benefits of running or jogging without traditional trainers. Shoes such as MBTs (Masai Barefoot Technology) will also provide much of the muscle-strengthening elements of barefoot running or walking, but without the sense of freedom that comes with running in your bare feet.

If you are really tough you can just bide your time and let your body's natural defences take over, as Daniel Lieberman, professor of human evolutionary biology at Harvard University, explains. "Most people today think barefoot running is dangerous and hurts, but actually you can run barefoot on the world's hardest surfaces without the slightest discomfort and pain. All you need is a few calluses to avoid roughing up the skin of the foot."