Should Runners Go Barefoot?

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Is barefoot running worth all the hype? A lot of running enthusiasts have gone from shopping for the best running trainers to wearing nothing at all. Foot and knee injuries are common among runners, and several studies claim that barefoot running puts an end to these. There are also studies linked to barefoot running and better running performance, in terms of speed and endurance. But does it really help?

The Journal of Strength & Conditioning’s latest research finds that shoeless running is not necessarily a better method. What prevents running-related injuries is performing is the correct form.

Barefoot runners step with their forefoot as they stride, and athletic shoe users strike with their heel. Recent studies have shown that those who run without shoes on acquire more stress fractures. However, athletes who use shoes suffer from knee injuries.

Whether people go shoeless or not, new research proves that running can get runners injured whichever path they choose. There is no perfect option, but a biomechanic assessment and other tests can evaluate running form and stride. Running with the right stance and stride will help runners avoid injury. Proper training will improve running performance and decrease risk of acquiring injuries.

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Steven Rindner is a business executive who has experienced working in different industries, including media and real estate. He is also a fan of running. Read more tips about running on this blog.

A Better Run Might be as Simple as Using this Alternate Lacing Technique

In the running world, there is a popular term called “lace creep”, or an ill-fitting shoe not properly laced to meet the unique needs of a person’s foot. If you are feeling discomfort or “hot spots” on your feet after using your running shoes, do not throw the baby out with the bathwater. Simply try an alternative lacing system first, before buying a new shoe. There are many simple alternatives to the traditional crisscrossing lacing technique and finding the right one for you can make all the difference when hitting the pavement, trails or treadmill.

Running shoe designer, Altra, suggests the following approach for runners with a wider forefoot, or those just looking for more space for their feet to relax. It is both their own and their customers’ favorite lacing system allowing for the forefoot to expand and breathe while securing the heel and preventing lace creep:

1. Start by running the lace straight across the bottom, over the tongue and downward into the shoe. Make sure both sides of the remaining lace are equal.

2. Without crossing, skip under to the second set of holes, then over to the third set of holes.

3. From the third holes to the fourth holes, cross the laces over the top of each other and insert downward into the holes on the opposite side. Continue this crossing technique until you reach the second-to-last set of holes.

4. String the lace into the last holes upward from underneath. Create a small loop with each end by threading the lace back into the same hole.

5. Slide the remaining lace from the opposite side into the hole.

Image Source: womenshealthmag.com

Other lacing tips:

• The laces over the top of the arch/instep are loose enough to comfortably fit your finger after the shoe is tied.

• The lacing should fit snuggly at the heel, relaxed over the arch and roomy at the forefoot.

• It may feel "too loose" at first, but the foot will learn to spread out and relax.

For more on marathon running and related tips, please visit Steven Rindner's homepage.