Naked feet… simple truth

“You should be in motion control shoes!” says your running store…

“You should run barefoot” says that guy that you see every Saturday morning…

“Just run how you run, don’t worry about form” says your favorite running mag…

“Run this way only!” says the new certified running coach…

I’ve loved watching the controversy unfold over the past 3 years. Granted, I am a bit biased, after all, I fix running injuries for a living. But you have to admit, there is such a fun dichotomy brewing right now in magazines, books, shoe companies, and various other running products all telling you either run this way, wear this, or don’t worry about it…

So where do you go and who do you believe if you are the average Joe runner or triathlete?

Here’s my 2 cents…

1. Running Mechanics Matter. Many well designed research studies have proven that people who run with knock knees, wobbly ankles, and weak glutes/core are at greater risk for “overuse injuries” than someone without those problems.

Injury Prevention with Danny & Ian

2. Choose shoes that help you run better mechanically, rather than ones that support your problems. I know this one is contrary to every running store you’ve ever been to, who told you that you need “motion control” shoes, but lets step forward out of the box here and look at this one. Would you rather have a heavy, stiff, slow, pair of bricks that are supposed to hold up your collapsing arches (although there is no evidence that they even do this); OR would you rather have a fast pair of super light, great looking, comfy shoes that encourage your “Natural Running” mechanics. I’m picking fast & light every time…

3. So what are my “Natural Running” mechanics anyways? Here’s the easy way to check. Head over to your local grass field, take off those super stiff & heavy motion control shoes, and run… Yep, just run. My bet is that you land on your mid-fore foot (somewhere between your arch & ball of your foot), that you run with faster cadence, that you don’t make noise when you run, and that your glutes/calves/hips/core all started working together. So yes, this is how you naturally run. The reason why you run differently in shoes is because the padding, lifted heel, and stiffness allow you to run differently. Differently not better. Also, did you notice your posture when running without shoes? It was probably up right, not the old “K” position that you used to run with in your stiff shoes… check this video out…

4. Barefoot in shoes? So if we really run better without shoes, then shouldn’t we always just run barefoot? Well, I guess it would be nice but here are somethings to think about before you climb the barefoot mountains:

• most of us have super weak feet because we’re used to walking in shoes
• most of us have super weak calves, hips, and cores too
• most of us have foot bones that won’t take too kindly to doing a 6 mile barefoot run right off the bat…

I believe the compromise is to wear minimalistic shoes or shoes that support a “natural running” gait. My personal favorites are “Newton’s” in fact I won’t run without them. But if you’ve been in a running shoe store lately, you’ve probably noticed a big difference in the way they showcase shoes. Gone are the days of ladies and men’s, here are the days of “motion control”, “neutral”, and “minimalist”. I guess I kind of like it, but if I were able to change the labels they would be “poor mechanics”, “almost there”, and “I get it”.

It’s just not practical in most cases for us weak and sensitive footed individuals to be running around our concrete jungles barefoot. So pick a pair of shoes or foot gloves that support better running mechanics instead of enabling your bad running form.

You can run better, you can run faster, you can run without getting hurt. You just have to practice…

Summary:

If you run,

• work on your mechanics constantly (every other sport athlete does)
• get shoes that help you run better
• stretch!
• strengthen your achillies, calves, hips, glutes and core…
• get somebody to help you run better (Run Right)