The Naked Truth About Barefoot and Minimal Shoe Running

What's all the fuss about?

In a nutshell, barefoot or minimal shoe running is supposed to aid proper form by removing the cushioning that enables runners to land on their heels. Heel striking is not only painful -- try jumping up and landing on your heel, instead of the balls of your feet, to test this for yourself -- but it's also inefficient, since landing on your heel involves over-striding. In theory, running barefoot or using minimal support shoes forces athletes to take shorter steps and become mid-foot strikers, which is easier on our bodies and helps reduce the risk of injury.

All that is true, but does it mean that you need to abandon your old shoes in order to be a better runner? No. While it's hard to run improperly barefoot, not everyone wearing traditional shoes is running improperly. So forget what you're wearing; there is no evidence that running barefoot, with minimal-support shoes, or with traditional running shoes, prevents injuries. Instead, focus on running properly. Here's how:

Count steps. Research has shown that the ideal leg turnover is approximately 180 steps per minute. Many runners take only about 160 steps per minute, which means they are over-striding. With each step, they put too much stress on their heels. Not good.

When you take 180 steps per minute, however, you don't have time to throw your foot far in front of you. The result is a mid-foot strike, which puts pressure on the flexible arch in the middle of your foot. That's just where you want the greatest impact forces to go; form there, they are dispersed throughout the foot.

One good way to get the feel of this is to run hills. It's almost impossible to over-stride while running uphill, and most runners naturally shorten when running up. The key is to try to keep that same pace and stride when the road flattens out.

Listen. Regardless of what you're wearing on your feet or how many steps you take while running, you should be listening to the sound you make while running. A loud footstep is a sign that you're throwing down a lot of impact force on your foot. A high impact force is one of the greatest predictors of injury, regardless of what you're running in. Practice running quietly. By experimenting with your stride and landing, you'll be surprised to find that you could easily reduce the sound of your running. With a few adjustments, you could go from a plodding rhino to a speedy gazelle. Your feet will certainly appreciate it.

Watch. Try to pay attention to your vertical displacement, which is just a fancy term for the bounce in your step. As you run past a shop window, give yourself a sideways glance. Are you loping from step to step? Remember that everything that goes up must come down, which means more impact force on your feet, ankles, knees, hips, and back. So try to maintain your head on a level plane as you run, and keep the bouncing to a minimum.

The Bottom Line. If you do decide to experiment with barefoot or minimal shoe running, bring them into your routine slowly and cautiously. Your body could adjust to a wide range of conditions, but injuries occur when we don't give our bodies enough time to adapt to new conditions. Try running a mile or two per week while wearing your new shoes, and slowly build up week to week.

And the best advice? If your running ain't broke, don't fix it. If you're injury-free now, keep doing what you're doing. You're obviously doing something right.