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