Barefoot Running - Does it Fit?

I have read a number of listserv posts, training tips, articles, and such lately touting the benefits of barefoot/minimalist running. In short - proponents claim that running with no shoes (or with "barefoot" shoes such as the Vibram 5 Fingers) improve running form, posture, increase musculature of the feet, and can help prevent injury.

I do not disagree - I firmly believe barefoot (or minimalist) running has its merits, but I also believe most people are thinking backwards when it comes to their use.

Unfortunately, many people have pain while they run with such shoes - sometimes immediately, sometimes a few miles into a run. To attenuate this pain, supporters advise altering running form and/or easing into a barefoot-style program (i.e. wearing barefoot shoes for 20-30 minutes at a time, a few days per week).

Once again - I do not disagree with this advice, however I will pose a question - should we tweak our bodies (or our running mechanics) to match our shoes OR we should find the right shoes for our bodies?

Vibrams, Nike Frees, etc. are not for everyone. If you have a very rigid foot, for example, barefoot shoes will not fix anything, but will actually exacerbate the issue. Based on individual foot anatomy (as well as everything else higher up in the "kinetic chain" - shins, knees, hips, and back) certain people are meant to run in stability shoes or use orthotics. True structural issues can not be fixed with improved form - even with proper stretching and strengthening.

If you are unsure if you have "structural" issues versus "biomechanical" (which typically can be corrected) - visit a biomechanics expert, such as a strength & conditioning coach or Physical Therapist who specializes in endurance sports.

In regards to the question I posed, here's an analogy - the bike fit. ANY bike shop owner will tell you that the most important factor in finding a bike is how it fits you (and I agree 100%). The fit process involves finding the right frame size, geometry, and tweaking the saddle and bars to match your specific anatomy.

I have never heard a coach or shop owner say, "no matter what, you need to ride the Felt DA because it's the fastest bike. And if it's uncomfortable, and hurts your back, just ride the bike for 20 minutes at at time and slowly increase time in the saddle until you get used to it."

So if we agree on this "correct fit" approach to our bikes, why do we not use the same approach to our shoes?

Justin Robinson
 Director of Strength & Conditioning - RU Sports Performance Center