Does barefoot running reduce injury?

A lot of my friends run barefoot or use Vibrams and they swear by it. They say it's easier on the joints simply because your platform is a lot closer to the ground and a lot of running shoes have unnecessary cushioning. I've done it a few times but settled for long distance running flats (Adidas XC spikeless) which I actually love...very little between my feet and the ground. I haven't used regular running shoes in about two years. Hopefully you can find a way to keep running!

A lot of good stuff has been said, but I'm going to chime in with the other side: I started wearing vibrams 2 years ago and I trained 1/2 mile at a time like they recommend (your calves realllly do need the adjustment time). I was a convert immediately and loved them. I trained for my first 1/2 marathon in them and, because I pronate, ended up with a severe stress fracture. It took me 12 weeks to recover. My podiatrist hates barefoot running for people with flat feet, high arches, or who pronate - it jams your bones together. After my foot healed I just wasn't comfortable in regular running shoes so I switched to a minimalist shoe (the Nike Free plus) and can put my orthodics in those. I couldn't wear my vibrams for about a year without feeling some pain. I now wear them but only for runs that are 3 miles or less - I think they are great and definitely lessen stress on your joints, but they are really not for long distance running if you pronate!

just my experience. o and I wear them to walk everywhere.

Great info

Is there anyone out there who has suffered recurring injury, and has been tempted to try barefoot running/minimalist shoes and had positive results?

I had recurring knee and shin splint pan before I switched over 3 years ago. The transition to the Chi Running Method and Vibrams has been miraculous. Good luck!

I've completed two half marathons in both the Bikila LS and New Balance Trail Minimus.

This doesn't exactly answer your question but try reading "Born to Run" it discusses barefoot or minimalist running with some very good examples.

The gist of it is that research studies showed that reducing the use of cushioned shoes reduced injuries since our feet have a natural spring system (foot arch). Over time people are using to too much support which causes their feet to become weaker. Minimalist running also shows to correct stride and helps with running "lighter" since you are more likely to feel impact with the ground and correct your stride.

So I was having issues with my knee, hip, and heels when walking long distances. My hubby convinced me to try Merrel shoes, well I ended up buying the Merrel Barefoot Shoes and I love them. My hip, knee, and heels no longer hurt when walking for exercise. I will tell you that you will feel muscle soreness in the lower part of your leg and ankle area. According to their site that is because you will be using muscles that do not get used as much in normal tennis shoes.

Here is their site:

\www.merrell.com/Barefoot

I my merrells! Great for lifting too.

I moved to a pair of minimalist shoes after suffering painful shins running in my standard shoes (I overpronate and normally wear supportive shoes plus orthotics for plantar fasciitis).
I followed all the advice and built my milage up VERY slowly - it was great, painful shins disappeared, hips were looser and knees less sore but then about a month ago I suffered a crippling pain in my foot while out running. Yep - multiple stress fractures caused by (according to my dr!) the minimalist shoes.
A month on, I'm still on crutches and still a long way off running again - so I think my advice would be (literally!) tread carefully and take it VERY easy, especially if you're an experienced runner (you'll get frustrated with how little you can do barefoot when you start out).
Good luck whatever you decide!

I don't have a dog in this race, but I read an article that said that the supposed benefits to barefoot running have not been shown by any scientific studies. Furthermore, orthopedists are seeing more injuries that can only be caused by barefoot running. Also, the guy who won the Olympics barefoot returned the next time and set a world record . . . wearing shoes.

Are you implying that he (Abebe) ran barefoot in his first olympic marathon and then later came around to the benefit of shoes, allowing him to set a world record? You fail to mention several things. First, he didn't intend to run barefoot during the '60 olympics, it came about because of circumstance (Think Joe Jackson). Second, you fail to mention that in addition to his shod world record he also set a world record in '60, with no shoes on (in addition to winning, obviously). Third, the shoes he did use in '64 were racing flats much more akin to today's minimalist shoes than modern running shoes. Forth, it's a race not a time trial and Abebe's strategy was always to hang with the leaders until the end and then break away. You might notice that in his olympic victories he was ahead of the silver medalist by no more than 30 seconds. Likely the difference in time was simply a factor of stiffer competition. Fifth, he always trained barefoot even while preparing for the '64 olympics where he set a second world record while wearing shoes (which, once again, resemble today's minimalist shoes).

So if you're really trying to say that there is some benefit to his style which others should emulate, you would be proposing that people train entirely barefoot and then wear minimalist shoes when they race.

I'm not necessarily promoting barefoot running (If there are three things that are always impossible discussions, they are: religion, politics, and barefoot running). However, Abebe is a beacon for the barefoot community and to try and convolute his story to promote modern running shoes is disingenuous and quite frankly insulting to the man who took great pride in his barefoot win over all the shod runners (who, once again, were wearing what we would consider minimalist shoes).

ETA: As far as I've been able to tell, all the "evidence" linking barefoot running to injuries is anecdotal as well and seems to occur in runners who already have an aerobic base from training in shoes and who ignore all warnings about allowing your muscles and connective tissue time to adapt to the new (old) style of running.

I could always understand the argument that perhaps (modern) running shoes make some improvement to your running. However, I am dumbfounded by the idea that running in shoes without big heel cushions (or completely barefoot) is somehow actively bad for you...

My former C25k buddy is currently recovering from a foot injury (possibly a stress fracture, he'll find out soon) from running in his vibram fivefingers. It could have been prevented if he had been fitted for trainers that fit him correctly.

Minimalist shoes are not for everybody. Everyone has their own anecdotal evidence about whether they are good or bad. They have the potential to cause as many problems for some people as they solve for others. In general, I really think they are better suited for advanced runners, and usually those with a very neutral stride.

Don't self-diagnose, and don't get too attached to a particular brand of footwear before you have tried on several other options. Talk to a knowledgeable representative at a reputable running store. Get fitted. Have them take a look at your gait and your arches. It will make all the difference.

Good form is good form, with or without shoes. The science is still out on whether there are more or less injuries with barefoot running, most studies seem to pretty much say the incidence rate is statistically the same. Barefoot does "force" you to run differently and the types of injuries observed tend to be different than those that come from shod runners. If you try it, go slow, both in terms of barefoot miles and pace and build up very slowly.

I know many successful minimalist/barefoot runners that have had to put 1-2 years or more into the transition.

I'm a cross country and track runner. I fractured my left tibia during xc and my right fibula during track due to not having enough support for my flat feet. I am not allowed to wear heels/flip flops/etc for very long and need custom orthopedic insoles to run. I've talked to several doctors about this and have gone through more than enough physical therapy. I have no hope to wear minimalist shoes without corrective surgery to my arches. All I can say is, talk to a doctor and consult a specialist before making the shift in case of problems. Not being able to run/walk and have crutches with a boot isn't fun.

There have actually been a lot of studies that found barefoot running can help fix flat feet. Google it, maybe it can actually help!

bump

Thank you. The more I read the more I think I should give it a go.
As I said previously, I know I need to work hard on my core and strengthen the muscles around me knees, but the idea of running and actually feeling the terrain rather than bouncing over it is becoming more and more appealing.

You might want to consider the Newtons over the Vibrams. They are still minimalist, but will offer your foot a bit more protection. I have vibrams as does my husband (he is more of a runner than I am) and he switched and has been much happier. He liked the vibrams for awhile, but started having some issues. I'm flat footed and found them a bit more difficult to adjust to (the vibrams). The Newtons are designed to force you to run more on the balls of your feet. They are not much for walking, but great for running.

My cousin (Jason Robillard) is a barefoot ultramarathon runner who got his start in barefoot/minimalist running because he was encountering so many injuries running in shoes. He has had significantly less injuries and loves barefoot running! He even wrote a book about it - (The Barefoot Running Book) which teaches you proper form and tips for beginner barefoot runners

Jason also works with Merrell shoes and has helped them design the barefoot section of their website, which has a lot of info as well.

Personally, I've never been a runner. I bought Jason's book and tried barefoot running, and I enjoyed it but I just can't get hooked on running, so it didn't stick and I got back on my bike instead. However, I have been thinking about trying it again, and maybe I will


here's a link to Jason's website - http://jasonrobillard.com/
and here's his blog - http://barefootrunninguniversity.com/

You're coming from the background of an experienced runner, with habits deeply ingrained in running with regular shoes. I started running in VFFs, and found it an easy way of doing things. I have short legs (30" inseam) and weak knees, and in trying to get better speed running conventionally, I'd often stretch out, heel strike, and grimace with the pain. Using barefoot technique, I simply don't get that long of a stride so the knees are happy.

I started running with the Vibrams a little over a year ago at 240-ish pounds. I ran the Peachtree Road Race 10K in Atlanta earlier this month at 195#. The lighter I get, the easier it is, but the trek hasn't been without injury. I overdid it, and ran with improper form at first. I probably cracked a metatarsal, and limped around a couple weeks till the pain got better. Then, gently, I started again. I read a book or two on barefoot running technique, but some of the finer points just came along on their own sweet time.

Bottom line, go for it if you want to. I don't push conventional shod-runners to swap, but those who express an interest I encourage. Read up on it, though. Don't just kick your shoes off and say, "I've got this." What you'll have then is a new variety of injuries.

I've heard people talk about barefoot running reducing pressure but one thing they never talk about is arch.

For this reason, I would throw in the suggestion of seeing a podiatrist. Especially if you've had injuries before. I'm flatfooted so the idea of barefoot running sounds like MURDER! I need extra arch support from my shoes.

If you visit a podiatrist, they can exam your feet and determine your "foot needs". For example, without extra support from my shoes (especially running shoes), I run risk of injuring my knees, ankles and hips. I also run the risk of breaking the ligaments in my feet around that area again. And trust me, you don't want that to happen. They will NOT give you crutches or serious painkillers in most cases. The only way to fix a torn ligament is to walk on it so it "grows" back together. I lucked out in that I love heels. That's the only safe way to reduce the pain while still walking on it but depending on the heel, that may cause other issues for you.

I know that wasn't much info on the barefoot running question but I think it's important to consider before you start