Running head: MINIMALIST RUNNING: IT S GOTTA BE THE SHOES. Minimalist Running: It s gotta be the shoes. 1 Kristin Theriot Mrs. Leslie Smith English IV (H) Morgan City High School October 7, 2010 1 The text in quotes does not reflect the original work of the author. It is derived from a 1988 Nike advertising campaign. It is also the title of a video used to portray barefoot running.
Minimalist Running 2 Minimalist Running: It s gotta be the shoes. Introduction Training for a marathon is a tedious, tiresome process that requires many months of preparation. One must also have a proper diet on days of exercise and rest to get the best results from his or her body. Runners find a thrill in pushing their bodies to the limit in an attempt to go the distance our Olympian forefathers once traveled. Unlike our Greek predecessors, we now run in tennis shoes because we believe in their protection (A.T., 2000). However, there are still those who choose to follow in our ancestors footsteps and strive for glory without shoes. Development/Resurrection Minimalist running is not a new concept by any stretch. This style of running is simply the art of running with bare feet, or with the illusion of running with bare feet. There is little or no material between the foot and the ground. For centuries, man has gone with unshod feet and thought nothing of it. If a person had shoes, they were sandals or similarly fashioned shoes. Dancers and gymnasts perform their exercises without shoes, so it can be deduced that there are other possibilities for going shoeless. However, time and society have progressed and people now believe that more is better in regards to shoes. So why are certain individuals suddenly willing to shed their expensive, thick-soled shoes for the likes of little or no shoes? Harvard studies both satisfied and raised curiosities concerning how humans should most effectively run. In these experiments, subjects were chosen accordingly: United States athletes who were habitually shod, athletes from Kenya (known for distance) who grew up barefooted, and US runners who grew up wearing shoes. The group from the Rift Valley Province in Kenya was subdivided into groups: those who had never worn shoes and those who had worn shoes their entire lives (Leiberman, Venkadesan, Daoud, & Werbel, n.d.). In this experiment, both
Minimalist Running 3 indoor and outdoor trials were conducted with all subjects to observe their strike patterns as they ran. It was found that those who ran with shoes generated greater collision forces than those who ran barefoot (Leiberman et al., n.d.). These results indicated a more beneficial way of running with less of an impact on the feet and lower body. This discovery paved the way for the creation of new methods of running. Shoe companies began to be more adamant about making minimalist shoes, and runners became more inquisitive about their beloved tennis shoes. The strange idea that humans were designed to run a certain way led to a new trend in the athletic world. However, even before this study, there were athletes who were ahead of their time. Zola Budd, a South African native and Olympic athlete, always ran without shoes. In fact, Budd set a record for the women s 5,000 meter dash in 1984, completing it in 15 minutes and 1.82 seconds wearing no shoes ( Budd, Zola, 2010). Abebe Bikila also won a gold medal in the 1960 Olympics wearing nothing whatsoever on her feet (Burfoot, 2004). Even New Orleans resident Kenny Tsao ran the Shrimp and Petroleum Festival s 5-K run this year in Morgan City with nothing between his feet and the earth. Shoes are just restricting, said the track and field athlete of Loyola (K. Tsao, personal communication, September 13, 2010). Athletes who base their lives on the performance of their bodies would do nothing deemed unhealthy so as to cause bodily harm, so there is obviously something more to running without shoes than meets the eye. Running Techniques According to studies conducted at Harvard University, runners strike the ground in one of three ways. A forefoot strike is when the pad of one s foot strikes the ground first, the heel rarely touching the ground (Driscoll, n.d.). This is the strike occurring most often with runners who had never been shod, or who had been running without modern running shoes for a number of years
Minimalist Running 4 (Leiberman et al., n.d.). Sprinters also use this strike in order to spend as little time on the ground as possible. Another strike, the most common among runners, is the heel strike. Most people in the modern world have grown accustomed to the heel strike due to their footwear (Ritsema, 2010). In fact, 80% of distance runners are rearfoot strikers (Bird, n.d.). Tennis shoes are created in such a way that the human body adapts by wearing them. Thus, peoples heels strike the ground with every stride (Bird, n.d.). The last foot strike is the midfoot strike. This is a combination of the forefoot and heel strikes. When running with a midfoot strike, the entire foot hits the ground at the same time (Lieberman et al.,n.d.). The foot is completely parallel to the ground and makes full contact with the earth. This technique is utilized by barefoot runners and sprinters. Body alignment Running form is one of the most important elements of running. If one does not position his or her body correctly, he or she may not maximize his or her energy with every stride. When running in minimalist shoes or without any foot protection at all, the position is upright as in Example 1. Example 1
Minimalist Running 5 Furthermore, the stride of the individual will be short, in contrast to the usually long strides taken by those wearing ordinary tennis shoes. Also, the foot will usually hit beneath the body, presenting a stronger force of propulsion moving the body forward (Driscoll, n.d.). When running barefoot with the proper form, the hips will lead, rather than the upper body. The back should be straight and the shoulders loose and relaxed. According to Kenny Tsao, when running barefoot, one s form should be that of a sprinter running at terminal velocity (K. Tsao, personal communication, September 13, 2010). This form is what maintains a constant velocity. Running form without minimal technique Tennis shoes create an altogether different athletic form. As shown in Example 2, the stride is much wider and the alignment of the back is much different when running the way modern footwear permits. Example 2 Shoes Running is impacted in every way by what a person chooses to put on his or her feet. If a woman wears high heels, she walks (and feels) differently than if she were wearing simple slippers. The same is the case for running: wear uncomfortable shoes, experience discomfort. Modern tennis shoes
Minimalist Running 6 The average athlete spends countless dollars on expensive shoes that are guaranteed to provide a soft landing when running. While this may be true, these shoes may actually cause more harm than good. While running in minimalist shoes or with bare feet, the base is formed by the calcanus, the base of the fifth ray, and the unit formed by the five metatarsal heads, and these three places support the body s entire structure, the entire weight of the body. This is natural positioning of the body for running. On the contrary, the raised heel of modern training shoes alters the body s natural support by realigning the foot (Warburton, 2001). Typical training shoes ruin the body s proper stance, and forcing the body to operate in a way that it was not designed is hazardous to one s health. Minimalist shoes Minimalist runners who choose to run with minimal shoes have only a few options when it comes to brands. One such brand, Vibram, originated in making the soles of shoes for other shoe companies ( Vibram FiveFingers, n.d.). A Vibram Fivefinger shoe is simply a sole accompanied by a breathable, light material on top. The concept of the minimalist shoes is to create a feeling of running with bare feet but offer protection against rough surfaces. Minimalist shoes are not for the faint of heart, however, because they tone different muscles in the body than do modern tennis shoes (Driscoll, n.d.). Minimal footwear also spreads the toes more than ordinary tennis shoes, which offers more grip and balance; this grip is an aid that propels the foot forward (Warburton, 2001). Humans toes have grown close together because of the choice to wear shoes. However, the farther apart humans toes are, the better they are able to support and balance their weight. Another element to be considered when running barefooted is the available traction. Vibrams have imitated the grip that the foot has on the earth and cut ridges
Minimalist Running 7 approximately every half-centimeter apart. These resemble the grooves cut into tires to keep the car in its proper place on the ground. Effects on Body Some may ask, How could running without any protection possibly be beneficial to my body? The answer is simple: it is how the body was created to perform. There are a great many biological benefits to running minimally. Stamina/balance In Michael Warburton s (2001) medical journal entitled Barefoot Running, he states that modern footwear generally reduces sensory feedback, apparently without diminishing injury-inducing impact. This means that because the mind perceives that it will encounter less impact with the bountiful padding in shoes, an individual is more prone to injury. The human mind also takes a longer amount of time to react to stimuli when wearing thick shoes. This creates a clumsy form and can greatly impact performance. Muscles The muscles in the legs and feet are directly affected by the alignment of the foot as it strikes the earth. Every angle the body makes, in exercise or rest, affects it somehow. In this case, when wearing high-heeled tennis shoes, the Achilles tendon and other posterior lower leg muscles suffer because they are unable to fully stretch. They cannot perform their duties properly because of the hindering heel of the shoe. This stretch in the body is intended to cause acceleration, but fails to do so, so it must take energy from other areas of the body: knees, thighs, quadriceps, and hip muscles (Driscoll, n.d.). When running in minimal shoes, contrarily, the body is performing as it should and is not injured in the process of each stride. With the foot aligned correctly, barefooted, the shock of
Minimalist Running 8 each stride is absorbed correctly throughout the muscles of the body. Landing on the pad of the foot absorbs much more shock than the jolting energy displaced when striking on the heel, thus saving the muscles and joints alike (Driscoll, n.d.). These muscles are actually strengthened because they are being used the way they are intended. Respiration Breathing is one of the most important factors of exercise. Aerobic exercises like running require a vast amount of oxygen to keep the muscles fueled and the runner alert. Oxygen consumption greatly impacts the speed and performance of any person and contains detrimental gravity to racing athletes. Also, oxygen consumption absorbs energy, and if there is no oxygen, there is a lack of energy and speed. It is proven that oxygen consumption actually changes with the footwear people choose to don. More oxygen is required to propel something if the mass has increased. When wearing shoes, oxygen consumption was shown to have gone up by 3.1% (Warburton, 2001). This may not seem a very large difference, but to an athlete, every bit of oxygen is crucial. Michael Warburton (2001) also says that when one runs barefoot, 70% of energy returns to the limb, but when wearing shoes, this process results in much less returned energy. Apparently, wearing no shoes or choosing minimalist shoes would reverse this effect and allow the body to operate in a more natural way where individuals are actually able to breathe. Joints Minimalist running is quite easy on the joints in that it urges a smooth, gentle stride. When one does not run properly, the knee and foot joints can be affected. Ankle sprains are the most common acute injury suffered by athletes, says Driscoll (n.d.). However, because of the lateral stability given from the proper form of minimalist running, such injuries can be prevented.
Minimalist Running 9 There is no sudden strain of the foot during striking that causes enormous stress in vital parts of the foot. Kenny Tsao, track and field athlete at Loyola University in New Orleans, Louisiana, said he chose to begin training and competing without shoes his senior year in high school because he acquired a tibial stress fracture wearing ordinary running shoes. I researched barefoot running because I didn t [sic] want to get hurt again, said Tsao. Since running barefoot, the only injuries he has suffered are overuse injuries from pushing himself too much too soon when beginning minimalist running. He now runs an average of 65 miles a week without shoes (K. Tsao, personal communication, September 13, 2010). Surface injuries The only recorded injuries by barefoot and minimalist runners are overuse injuries and integumentary injuries (injuries of the skin) (Driscoll, n.d.). Those who train without shoes only suffer when their feet are first becoming callused and develop endurance for rough surfaces. People who wear minimal shoes suffer these skin-based inconveniences, but on a minor level. Racing Minimally Racing minimally is hardly different from racing with ordinary running shoes. Aside from the benefits it offers the lower body, the conditioning is mostly identical. Athletes still must eat more calories on days of training, so as to have more energy to burn. They must also still form a running schedule that builds gradually and have a single day where they really push their bodies. For instance, some athletes follow a plan where they run but a few days a week: they spend a few days running a comfortable distance and a day where they push themselves for longer distances (Johnson, n.d.). The only real difference between minimalist racers and normally shod racers is the fact that minimalists must allow the lower body s muscles to become
Minimalist Running 10 accustomed to a new way of running. This is a process that can take some time. If one were to ignore this, he or she may suffer terrible pains for pushing the body too much at once ( Training Strategies, n.d.). Opposition to Barefoot Running While training minimally has become quite popular in the fitness world, there are those who find this method of physical activity bizarre. Podiatrists are among those who oppose the concept most, simply because of puncture wounds. They argue that problems with feet do not come from all shoes, but with shoes that fit improperly (Dobrowolski, n.d.). The heel of a shoe does not change with shoe size; therefore, this is not a viable argument. It is the heel and weight of the shoe that are stumbling blocks for the runner, not the fit. Many also claim that the surfaces people now run on are more dangerous than those of ancestors (Dobrowolski, n.d.). However, the form when running barefoot is a great benefit to the human that should not be ignored simply because of rough surfaces. There are softer surfaces on which to run, as well as minimal shoes that offer protection. The benefits far outweigh the disadvantages. Legalization of Minimalist Shoes in Schools Vibram Fivefingers are but one of the many types of minimalist shoes available on the market today. Originally created for water sports, many have taken to these shoes and use them for countless physical activities ( Vibram FiveFingers, n.d.). If these shoes can be used to climb mountains and run marathons, then surely they are suitable for walking from class to class and sitting in a desk for seven hours. According to the St. Mary Parish Uniform Policy (2009), Shoes must have a complete front and back, but when the school board was questioned about the legality of Vibram Fivefingers, the shoes were struck down. The school board most likely assumes that, because the
Minimalist Running 11 shoes look strange, they are not appropriate for school. However, these shoes fit all school guidelines. Vibrams have a complete front and back and protect the foot adequately. In addition, custom socks in the appropriate, school-legal colors (white, navy blue, and khaki) are sold for Vibram shoes, allowing students to follow dress code guidelines pertaining to socks. Furthermore, while Vibrams are not permitted, ballet flats that fit these requirements are worn daily by teenage girls. Ballet flats have little to no traction, and many girls can lose their balance on the slick floors of schools, making these shoes anything but safe. Ballet flats also have inadequate soles and do not protect the top of the foot from surface injuries. Vibrams, on the other hand, are constructed in such a way that the rubber soles grip the ground and provide a better sense of balance ( Vibram FiveFingers, n.d.). As stated previously, they also have small ridges cut in their soles to provide the wearer with even more traction. These minimal shoes also come in styles that protect the top of the foot. In this particular instance, the minimalist shoes are the safer choice. Conclusion Shoes were invented as protection for feet. The shoes worn greatly affect the way humans operate and feel and have a great impact on peoples physical well-being. However, the truth remains that the very objects relied on for protection are the elements causing the stumbling. This is because modern footwear does not facilitate the body s natural movements. Minimal footwear, or none at all, should be considered by all who desire better coordination and a painless running experience. Hopefully, people will come to better understand their bodies and realize that minimal shoes are advantageous to health, rather than a passing trend.
Minimalist Running 12 References [Natural Running]. RunBlogger.com. 13 September 2010. From: http://www.runblogger.com/2010/08/on-running-form-ii-where-should.html A.T. (2000). Running in ancient Greece. The Greeks. Retrieved from http://www.richeast.org/htwm/greeks/running/index.html Bird, A. (n.d.) Biomechanics of running. La Trobe University: Department of Podiatry. Retrieved from http://www.latrobe.edu.au/podiatry/biomechanicsofrunning.html Budd, Zola. (2010). World book online encyclopedia. Retrieved from http:// www.worldbookonline.com/advanced/printarticle?id=ar729724&st=barefoot+running Burfoot, A. (2004). Should you be running barefoot? Runner s World. Retrieved from http://www.runnersworld.com/article/0,7120,s6-240-319--6728-0,00.html Dobrowolski, C. (n.d.). Barefoot running: is it for you?. My Wellness Guide. Retrieved from http://www.nywellnessguide.com/content/barefoot-running-it-you Driscoll, D.G. (n.d.). Barefoot running: a natural step for the endurance athlete? CoachR.org. Retrieved from http://www.coachr.org/barefoot_running.htm Johnson, J. (n.d.). Marathon training. Gulfwinds. Retrieved from http://www.gulfwinds.org/ 07%20archives/marathon_training.html Leiberman, D.E. et al. (n.d.) Foot strikes and running shoes. Biomechanics of foot strikes & applications to running barefoot or in minimal footwear. Retrieved from http://www.barefootrunning.fas.harvard.edu/
Minimalist Running 13 Leiberman, D.E. et al. (n.d.) Running before the modern running shoe. Biomechanics of foot strikes & applications to running barefoot or in minimal footwear. Retrieved from http://www.barefootrunning.fas.harvard.edu/ Marathon training. (n.d.). Mt. Desert Island marathon training program. Retrieved from http:// www.mdimarathon.org/training_mdi26.2.html Ritsema, N. M. (2010). The barefoot running evolution is here. The Manito Ban. Retrieved from http://www.themanitoban.com/articles/26307 St. Mary Parish uniform policy. (2009) St. Mary Parish school board. Retrieved from http:// www.stmary.k12.la.us/policy/uniformpolicy.htm The paradox of barefoot running. (n.d.) Getting stronger. Retrieved from http:// gettingstronger.org/2010/03/the-paradox-of-barefoot-running/ Vibram Five Fingers. (n.d.) Minimalist running footwear. Retrieved from http://www.aapsm.org/ runshoes.html Warburton, M. (2001). Barefoot running. Sportscience. Retrieved from http://sportsci.org/ index.html