Running Revolution: Are Barefoot Runners Better For You?

If you have run in the City to Surf over the past few years, you've probably noticed that more and more runners are ditching their conventional running shoes in favour of "barefoot" or "minimalist" runners. 

So what's all the hype? As we discussed in our article Love Your Feet: Choosing the Right Running Shoes For You earlier today, it is important that you find the right runners for you. In this article we take a look at some of the pros and cons of barefoot runners. 

The science behind minimalist runners is still relatively new, and the professional opinions range from "best thing ever" to "put these on at your peril", and everything in between. At this stage, there haven't been enough studies conducted to provide any conclusive evidence as to whether the barefoot runners are better for you than the conventional runners. 

We think the most important thing is to find the runners that you think best compliment your running style, make you feel the most comfortable, and have the lowest risk of injury. Here's what the experts have to say: 

Pros 

Minimalist runners can strengthen muscles, tendons and ligaments in the foot that are not worked as hard using conventional runners. 

Allows the runner to develop a more natural running style. Barefoot running styles remove the unnatural heel lift of a conventional runner. This stretches the Achilles tendon and the calf muscles, which may prevent common strain type injuries. 

Removing the cushioned heel also encourages the runner to strike on the forefoot rather than the heel. Research shows that this is a more efficient running style and may reduce risk of injury. 

Barefoot running may improve balance and coordination. 

Cons 

Transitioning from a cushioned shoe to a minimalist shoe can cause pain and discomfort and be a shock to the body. This can lead to strain type injuries, particularly if the Achilles tendon or calf muscles feel overworked. 

Minimalist runners over little protection. This can lead to injuries, particularly when being used on uneven surfaces or on trails. 

Repetitive ground striking without cushion support can put a lot of pressure on your joints, which could have a long term negative impact. 

We would say that choosing minimalist or conventional runners is a matter of personal preference. But consider what we wrote in our article Love Your Feet: Choosing The Right Running Shoes For You, as they are better suited for different types of people. For example, if you have pronation issues, you may be better suited to a more supportive style of runner. 

Some of the personal trainers at Switched On Personal Training opt for minimalist runners, whilst others stick with the more conventional runners.  Our favourite minimalist runner brands are Vibram Five Fingers and Merrell, particularly for trail running. Check out Barefoot Running Australia to keep up to date with all things minimal.

If you are comfortable with your current runners, maybe ask yourself is it worth swapping? If you are going to make the swap, we would recommend transitioning slowly. Don't jump straight into a 10km run the first time you wear your new minimalist runners. Break them in slowly with a bit of walking and then some short distance runs, integrated with runs in your conventional sneakers. 

Do you run in minimalist runners? We would love to hear your view! Conventional vs minimalist: let us know your thoughts by leaving a comment below!

Love Your Feet: Choosing the Right Running Shoes For You

These days a trip to the sports store for a new pair of runners can be an overwhelming experience. The walls are lined with runners and it can be difficult to know the differences, and more importantly, which shoes are best suited for your feet.

What's your usual approach? Do you make your decision based on the pretty colours or funky designs? Do you have a particular brand that you always choose? Do you dabble in the latest "technology"? 

Choosing the right pair of runners in incredibly important. Wearing runners that aren't suited to your feet can cause discomfort and pain, injure your joints and muscles, and lead to long term damage to your body.

So how do you choose the right shoes for you? The best thing to do is to speak to a professional. In Perth, the team at The Running Centre in West Perth are our top choice for professional fitting. 

If you are going to a generic sports store, it is miss-and-hit in terms of getting a staff member who knows what they are talking about. Here is our quick guide for selecting runners if you are going in without professional support!

Cushioned shoes: these shoes are ideal for runners who require maximum midsole cushioning and minimum medial arch support. These shoes are generally appropriate for most runners that don't have pronation issues. They are particularly good for runners with moderate to high arches.

Motion control shoes: better for runners who overpronate as they will give maximum rear foot control and extra support on the medial arch side. Suited for big or heavy runners who need that extra support.

Performance training shoes: for experienced runners looking for light, well balanced shoes suitable for racing. These types of shoes are good for training extensively over long distances.

These are the basic types of runners. This is a good, in-depth Dummies Guide to Finding the Right Running Shoes that is worth checking out. Stay tuned for a specific feature on "barefoot" runners this afternoon!