25 Aug 2011
By: LEONG PHEI PHEI
WHILE a pair of running shoes is the most basic item for most serious runners, a growing number of them are ironically ditching their shoes to run better.
Many of these barefoot runners are inspired by Christopher McDougall’s bestseller, Born To Run, which documents the author’s journey in discovering the secret behind the world’s greatest distance runners — Mexican Indian tribes that ran long distances on thin sandals without injury.
According to McDougall, modern running shoes are a major cause of running injuries.
Mr Derrick Ang (right), 34, a research scientist who is pursuing a part-time PhD in Nanyang Technological University, was one of those so convinced by the book that he started running in water booties last year.
His target is to complete a full marathon running barefoot by 2012.
“From the book, I learnt that there is no need to wear ‘running’ shoes to run.
“There is no concrete evidence to show that these running shoes lower the risk of injuries,” says Mr Ang, a seasoned marathoner, who used to spend a lot of money on running shoes.
“People have been cured of their injuries by going barefoot. Thus, I hope to be able to spread this important message to fellow runners, especially those with chronic injuries, so that they are able to enjoy running as long as they possibly can.”
As barefoot running stresses an entirely different group of muscles, doctors and podiatrists advise those planning to do it to approach it step by step instead of plunging headlong into it.
Dr Roger Tian, consultant sports physician and deputy medical director at the Singapore Sports Medicine Centre, explains: “Our running muscles are already accustomed to shoes ever since we were children.
“It will take months or even years for the muscles to unlearn what they are already used to and for a new group of muscles to have the necessary strength and endurance to complete a marathon barefoot.”
Conventional running shoes usually come with thick soles, hence promoting heel striking.
This tends to generate a greater impact on the legs as compared with barefoot runners, who tend to land on the midfoot or forefoot.
There are merits with landing on the midfoot or forefoot.
Sports physician Dr Ben Tan from the Changi Sports Medicine Centre explains: “Barefoot running forces the runner to land gingerly and hence reduce impact forces. It also forces the runner to land on the midfoot or forefoot, thus improving running gait and efficiency. Finally, it works the intrinsic muscles of the foot.”
On the flip side, with forefoot landing, there is increased loading on the forefoot.
“This in turn increases the loading in the metatarsal bones, Achilles tendon and calf muscles. Hence, forefoot landing is associated with an increased risk of metatarsal stress fractures, calf strains or tears,” says Dr Tan, who trains once a month, not more than 6km each time, using the Vibram Five Fingers shoes.
These shoes are designed as an alternative to traditional footwear. They feature thin, flexible soles that are contoured to the shape of the human foot, allowing wearers to replicate being barefoot.
For those attempting to switch to barefoot running, Dr Tian advises: “Start slow. For example, try barefoot walking for 30 minutes, and then try running for five minutes. If there is no pain, muscle soreness or injury, slowly increase the time spent running barefoot.”
Starting with barefoot running “shoes” such as Vibram Five Fingers, or water booties in Mr Ang’s case, is also a good idea to condition your muscles.
In recent years, commercial brands such as Nike and New Balance have also come up with shoe models that fit into the “minimalist shoes” category.
New Balance will be launching four Minimus shoe models for road running, trail running, walking and general fitness this month.
Mr Eugene Yeo, assistant marketing manager of New Balance Singapore, says: “When integrated into training correctly, Minimus shoes benefit runners by providing a solution to a more natural and economical movement of running.
“These benefits include adopting an effective running form, building up the calf muscles and Achilles tendon, enhancing the sense of landing and facilitating control over the running itself, as well as preventing physical damages and injuries.
That said, barefoot running is not for everyone, says Ms Marabelle Heng, a podiatrist from the department of podiatry, Singapore General Hospital.
She explains: “People with diabetes, peripheral vascular problems or neuropathy should avoid barefoot running because they are likely not able to perceive well with the feet.
“They may be pounding on the foot harder than they should, and if they do sustain open wounds, they are likely to heal slower as well.”
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