I am going to start this off by saying that I am no way, no shape, no how a foot expert. I am not a running expert. I am not any sort of expert on foot function, but I have recently come across the information I have been searching for.
I'm sure many of you have seen the crazy of the barefoot shoes that are out on the market today. There are some people that absolutely get caught up in the craze and hype about new products or fads that come out each year. The barefoot craze to me is something that I have taken my time on trying to understand on as to why someone might want to workout or train barefoot. I have been searching for just a really simple explanation as to why someone should wear barefoot shoes. I have attended a seminar on barefoot training. I have read articles and asked around on exactly what they do for you. Never have I really truly understood the reasoning as to why we should wear these shoes. I really only understood that walking barefoot or training in barefoot shoes helps restore foot function. I understood that people have a disconnect between their feet and their brain. I also understood that the foot should work and function just as our hands function. Never have I really made it make sense like this though...
In a new book that I am reading (thanks to my wife) called the "Fit Formula." It is a compilation of some of the best fitness professionals in the world today who each wrote a chapter on some really great information. The best chapter was written by Alwyn and Rachel Cosgrove. Their chapter is on Self Limiting Exercise and how it can be incorporated for fat loss programming. The chapter starts with a brief definition on exactly what self limiting exercise is. In a nutshell what the description of self limiting exercise is this.. either you can do something or you can't. There is nothing that will get in the way of you doing something incorrectly. You just physically will not be able to perform a certain movement. Ex.. Step up stairs... you will be able to keep climbing stairs who you can't. Push ups-you will do as many as you can until you physically can't perform anymore. Those are just basic examples about a self limiting exercise. You body will respond to a movement right away if you cannot perform a certain movement. It has to happen.
So what does this have to do with running shoes? Well, barefoot running is what can be classified as a "self limiting exercise." The body will respond to running barefoot if you over stride...the reaction would be PAIN. What essentially happens if someone runs barefoot is that you body will auto-correct the movement of that runner. Simply by your body knowing what they reaction will be. Auto Correction would mainly be your stride will shorten up for your heal to hit the ground first to absorb impact and allow the ankle joint to lock up and do it's prevention tactic. There is no way of doing this incorrectly. Because of the auto correction the foot and joint impacts will prevent overuse injuries as you stop running.
What the sole padded running has done is that it has created a block in our body. When running with padded shoes there is no immediate feedback for someone to correct running form. Meaning, you will not feel or notice any sort of incorrect movement or sense of over-striding that may occur. The padded shoes will allow someone to perform much more volume to our ankle joint, knees, and hips. It is inevitable. You will get hurt as you see many braced up runners running around today.. This is NOT by any means a perfect exercise.
For months now I have bee searching for this answer. I could not have found a better definition on as to why you should just train barefoot or wear the barefoot shoes. (Or just not run long distances..ha) I am not really for one side or the other when it comes to this topic. There are people that will try to convince until they are blue in the face. What I am for is having people really take a look at their exercise routine and training program. It doesn't get any easier to understand. If you are a runner with running shoes...you are making your body progressively worse. I have never once said to anyone to not go move....but you really might want to re-consider your movements that you are performing.
Enjoy,
JP
So...is the point you are trying to make is people should workout/run barefoot or wear the
ReplyDeletebarefoot shoes?
Mr. Pulera!
ReplyDeleteI run into this topic on a daily basis since I'm the guy selling the Vibrams, and informing the public on proper use. I really like the correlation to "Self Limiting Exercize"... puts things into perspective. When customers inquire about the Vibram Five Fingers, I'd say approximately 30% plan on using them for exercise, the others purchase them for nostalgia.
As a Certified Pedorthist I don't recommend ANYONE walk barefoot, other than when it comes to exercise. The reason is that when the foot operates under "normal" conditions, the majority of people walk heel-to-toe. "Normal" conditions encompass everything other than exercising in my book. When the foot operates normally there is a certain amount of pronation and supination that occurs (everyone has a different structural composition) and real shock attenuation comes from "healthy" pronation. When going barefoot for long periods of time (years) under the "normal" foot use causes different problems for the pronated (planus/flat foot) as opposed to the suppinated (cavus/high arch).
- PLANUS/FLAT FOOT - the flat foot naturally pronates, which is a good thing for the body because the lower leg structure has the ability to absorb shock. BUT, overtime and over use of pronation causes torsion with in the leg leading to weakening of the Post Tibia Tendon and Achillies Tendon. The weakening of the tendons causes knee problems and fallen ankles.
- CAVUS/HIGH ARCH - The higher arch is a naturally rigid structure that causes increased plantar pressure on the heel and metatarsal heads. Suppination of the foot often leads to a more rigid leg that does not absorb shock. With out shock attenuation, the main joints (ankle, knees, and hips) take more of a beating throughout one's life.
Shoes with proper structure and support compensate for these unique configurations which is why wearing footwear under "normal" use is extremely important to prevent breakdown of the lower leg and feet during one's life.
Now, after you soak all that up, we get to exercise. If anyone's read "Born To Run" by Christopher McDougal, the main take-away from the book is that the human body was structurally configured to run, an evolutionary trait us humans developed to adapt to our surroundings. In the ideal situation, proper use of the foot and body structure during running is a forefoot strike.
ReplyDeleteCheck the out:
http://barefootrunning.fas.harvard.edu/
Barefoot running and exercising has a place in this world. For the novice runner, the use of Vibram Five Fingers is a tool to make you a more efficient runner. The problem with most running shoes on the market is the HEEL HEIGHT. Most shoes promote better shock absorbsion with more and more cushion, gel pads, shocks, etc etc... but with all the shock absorbsion in the world put in one shoe, the fact that running from heel to toe automatically sends pressure to the main joints and support structures of the body. There has been a dramatic shift from Saucony, Asics, Inov8, Newton Running, and a few other companies that are offering shoes with lower heel heights. This allows the user to run with a forefoot strike, a more natural strike. For the novice runner, the transition from a heel-to-toe strike to a forefoot strike is a long and awkward process. The use of Vibram Five Fingers offers protection to the skin but the main idea of barefoot running is: LESS STRUCTURE = MORE EFFICIENT RUNNING. It takes time and you can certainly hurt yourself in the process. My rule of thumb is (if you are dedicated to putting in 15 to 30 miles per week) start running barefoot once per week and no more than 50% of your normal run for a month. It feel weird and people will look at you funny but the cool thing is after sometime, you will find running with normal shoes becomes much more fun and comfortable. The muscle, tendon, and ligament structures of the lower legs will adjust and running in a "minimal" shoe with a lower heel height (8mm or lower) is an optimal setup.
Well, that's that on barefoot running. If you got anyother questions I'm always @ my shop, Chiappetta Shoes or on FB:
www.facebook.com/chiashoes
- Tony chips Chiappetta C.Ped
- Chiappetta Shoes Inc.