| There is no question that running shoes today | | | | Common sense tells you not to start leaving |
| are far superior to anything we used back in | | | | your shoes at home every time you head out |
| the early 1970s. In those days companies | | | | for a run. Barefoot running must be |
| weren't putting much effort into technology | | | | introduced gradually. Start by finding a |
| for developing shock absorption, stability, | | | | smooth stretch of grass to jog on, and try 4 |
| and motion control for running shoes. If you | | | | or 5 minutes twice a week. Jogging without |
| are close to my age, then you'll remember the | | | | shoes, you'll notice immediately what Dr. |
| early days of the 70's running boom when | | | | Yessis is talking about when he says you will |
| state of the art was Nike's new outersole, | | | | not want to land heel first. Keep the pace |
| developed by Bill Bowerman using his wife's | | | | slow and relaxing. |
| waffle iron. | | | | |
| | | | Over time as your feet become stronger, I |
| While today's shoes are designed with | | | | recommend adding a couple of minutes a week |
| specialized features to meet your individual | | | | to your barefoot running. Focus on how your |
| needs as a runner, I'm not totally convinced | | | | feet land, then practice carrying that |
| that all of these advances have actually | | | | technique over to the roads with shoes on. |
| reduced the overall incidence of running | | | | Before long you'll notice your foot plant |
| injuries, and at least one authority agrees. | | | | changes as you begin to adapt a shorter more |
| | | | efficient stride with quicker turnover. |
| How can that be? Michael Yessis, Ph.D. in | | | | |
| his book titled Explosive Running, explains | | | | Nike has again led the way by introducing a |
| that today's cushioned, extra supportive | | | | shoe actually made to simulate barefoot |
| running shoes actually encourage runners to | | | | running. It's called Nike Free, a shoe that |
| strike the ground with their heel first | | | | lets your foot do the work it's supposed to |
| rather than at the midfoot, increasing the | | | | while offering minimal protection and |
| force of impact generated up the front of the | | | | support. |
| leg. Heel strikers also have a tendency to | | | | |
| pronate, or roll their foot inward upon | | | | I wouldn't go barefoot running or even run in |
| contact. Dr. Yessis speculates that the | | | | Nike Frees if you already have heel pain or |
| foot's supporting structures (bones, | | | | some other foot injury, however a couple of |
| ligaments, tendons, and muscles) eventually | | | | 20 minute barefoot jogs a week may give a |
| weaken when protective shoes do their job too | | | | healthy runner an added advantage. |
| well. | | | | |
| | | | In 2001, the tiny nation of Kenya produced |
| Outlandish as it sounds, Yessis thinks | | | | 300 different athletes (including one female) |
| barefoot running may be the answer. Without | | | | that broke 2 hr and 20 minutes in the |
| shoes, runners are forced to land closer to | | | | marathon. Sadly, that year only 20 Americans |
| the arch on the mid-foot rather than striking | | | | ran under 2 hr 20 min. Besides their intense |
| heel first, dramatically reducing impact. | | | | training schedules, a not so obvious |
| Without all of the extra support that a | | | | difference from Americans is that Kenyans |
| running shoe provides, barefoot running also | | | | typically spend their entire childhood |
| strengthens the foot by allowing it to | | | | running WITHOUT SHOES! By going barefoot, |
| function the way it was intended to work. | | | | their feet are strong and they learn to run |
| | | | the correct way at a very young age. |