Shod or Un-Shod: That is the Question!

For those of you who stalk running message boards as much as I do, you may be aware of the new running philosophy that has taken over the Internet like wild-fire. Sparked by New York Times Bestseller Born to Run, barefoot running has started a movement among runners and fitness gurus alike, and has increased in support since the publishing of the book a year ago. The new phenomenon has spawned new products and training philosophies and has dramatically influenced the running industry today.

For those of you who are new to the subject of barefoot running, I'll define some terms to make things easier. As defined by Merriam-Webster, shod is an adjective that means to be furnished or equipped with footwear, like running shoes. So un-shod is exactly the opposite; if I'm going for a run un-shod, then I'm going for a run without shoes. You may also hear the term minimalism thrown around, which means running in a very thin-soled shoe, like a racing flat. Now that I've translated all the jargon you need to know, it's time to delve into the debate of barefoot running.

Next time you happen to be at one of your local running stores, take a long, thoughtful gaze at the shoes on display. Hopefully, you'll be able to glean a few similarities that are present in most running shoes. First, you should notice the large, thick, cushioned soles of the shoes that are usually equipped with innumerable useless technologies, like Gel units or dual-density midfoot supports. Using conventional wisdom you might think "Well, if I'm going to pound the pavement, I'll need all the cushioning I can get to absorb shock." But, the more padding there is between your foot and the pavement, the duller your nerve endings in your foot become. A sports journal published a study on barefoot running in 2001, concluding that "running barefoot is associated with a substantially lower prevalance of chronic foot and lower leg injuries." Having a cushioned sole between your foot and the ground leads to a larger susceptibility to injury within the foot and lower leg since a thick, cushioned sole doesn't allow you to alter your form in a way to reduce shock, which leads us to our next observation.

Another thing you should have noticed during your gaze upon the quintessential running shoe is that the shoe has a large heel used to absorb initial impact, which occurs at the heel. When running in most shoes, you heel-strike, whether it's inadvertent or not. A large, cushioned heel leads you through this "heel-to-toe" phase, so don't be alarmed - you weren't cursed with bad form. If you were to try running barefoot or in a thin-soled shoe, you would discover that you would land on your whole foot rather than just your heel. By midfoot striking (landing on the whole foot) you cause less shock since you have a greater area to disperse it to. And if you were to try heel-striking barefoot, it would feel unnatural. The latter statement thus concludes the reasoning on eschewing shoes to reduce injuries.

So, what's next? If you want to run barefoot or minimalist, work into it gradually. Start with distances of 800m or less, and proceed with caution. Tendons like your achilles and planter fascia are not used to un-shod running, so be vigilant and play close attention to any aches or pains in the foot or lower leg. It's a methodical advancement, to say the least, but within a month's time you'll be happy that you can take your training to new heights because you're injury free. Run happy and run natural!