To shoes or not to shoes?

I have read recently a very disturbing article concerning the trainers we wear for a “better” running. It changed my way of thinking, not only, how to wear shoes but also how to train.

I have to say that the arguments made sense and matched with the experience as a runner and a coach.

First this troubling statistic, showing that 65 to 80% of all runners suffer an injury, no matter who you are, how much you run, from beginner to World class .

Then the study, from Dr Daniel Lieberman, professor of biological anthropology at Harvard University, about the growing injury crisis in the developed world for some time and coming to a startling conclusion: “'A lot of foot and knee injuries currently plaguing us are caused by people running with shoes that actually make our feet weak, cause us to over-pronate (ankle rotation) and give us knee problems. “

The truth is that until 1972 when modern shoes were invented, people were running in thin soled shoes with a lower incidence of knee injuries.

From Jesse Owens to Roger Bannister (first miler sub 4’), all ran with backs straight, knees bent, and feet scratching back under their hips. It was because they had no choices since their only shock absorption was coming from their legs. Thumping down on their heels was not an option because they were running in “canvass” as said by legendary coach Arthur Lydiard.

Now you can buy shoes at $250 with a microprocessor in the sole that instantly adjust cushioning for every stride.

Is it more efficient? Not quite sure!

Since the new trainers market surged, Achilles tendonitis have seen a 10% increase; of course, as mentioned in a previous article on this blog, there are many other reasons for this to happen.

But still, in the British Journal of Sports Medicine last year, Dr Craig Richards, a researcher at University of Newcastle in Australia, revealed there are no evidence-based studies that demonstrate running shoes make you less prone to injury. NOT ONE!

If we look closely at the running shoes industry ads, you will notice that they don’t claim to reduce the risk of injury or improve your performances.

Instead, they are talking about the technology used in their shoes; microprocessors, cushions, thrust enhancers, torsion devices, roll bars and so on.

Former runners before the seventies did not know plantar fasciitis, pronation or supination. In fact, they had very few foot problems.

After a couple of disturbing feedback from athletes and coaches, Nike decided to film (and analyze) people running barefoot.

The results were startling! They found, that foot was behaving like an animal, with a mind of its own-stretching. Grasping, seeking the ground with splayed toes, gliding in for a landing like a lake-bound swan.

When those athletes were running, they had far more range of motion in the foot, and engage more of the toe while propulsing and landing.

Their feet flexed, spread, splayed and griped the surface. Meaning they had less pronation and more and better distribution of pressure.

Actually they figure out that the shoes, when worn, were taking over some of the foot control.

So the big question is, should we run barefoot only?

Well if you grew up running barefoot, your tissue tolerance adapted over time. If not, the impact loading will be beyond tissue tolerance level, and injury will occur.

So here’s the big deal:

• Buy progressively cheaper shoes with thinner rubber soles; Nike is working on it and called one of his products the new “Nike free”

• Run barefoot some warm down after a hard workout

• Run progressively the warm up or some short run barefoot on grassy fields.

You have to be cautious while running barefoot; don’t make it your daily routine but implement it progressively in your training.

I know it looks crazy, but your feet will shift to self defense mode, landing on the outside edge, then gently rolling from little toe to big one until your foot is flat. It is called pronation, and what has been “demonized” for years, is actually the natural movement of your foot

Pronating, is a mild shock absorbing twist that allows your arch to compress; at that point, it gets stronger (the arch) under stress. The harder you push down, the tighter its parts mesh.

However, if you push up from underneath, you will weaken the whole structure.

You will be amazed by the results as your feet will get stronger and the risk of injury will decrease.

But bear in mind that we are all different, and what might works for some, could lead to injuries for others.

As for getting out your old worn out trainers and running in them - don't! Based on the individual's size and running surfaces/conditions shoes should be changed between 500-1,000 miles. It's best to seek the advice of a specialist running store and follow your own instinct.