Earlier this week at the American College of Sports Medicine 59th Annual Meeting, researchers reported that runners run faster using the barefoot running style.
One study showed that runners who started running barefoot improved their one mile time by 20 seconds. But runners who transition into the barefoot style are also at risk of injuring themselves as they learn how to effectively use the new style. Another study reported 37 injuries in a test group of 109 people who made the transition to barefoot running.
Barefoot running is not necessarily running in your bare feet. Rather, it’s a style of running that emphasizes striking with the forefoot instead of the heel. This is thought to be a more “natural” way to run.
Some researchers believe that more research still needs to be done on barefoot running before it can be recommended across the board. The effectiveness of the style likely depends largely on the person and could vary based on weight, age, and level of skill.
“An improvement of 20 seconds over a mile—that’s incredible! For competitive runners, a mile race lasts less than 5 minutes. That’s a minimum of 6.8% improvement in speed,” says Foot & Ankle specialist, Dr. Lance Silverman. “These studies are reinforcing the idea that nature has already done the work and found the best way to run. My prediction is that we will continue to see studies about barefoot or minimalist shoe running reporting the same thing: it’s a better, faster, more efficient means of running. But, to make it work successfully you must transition slowly to avoid overuse injuries.”
Related Source:
American College of Sports Medicine
