Barefoot and Minimalist running aka “Born to Run”
I first heard about barefoot running during Pat Carley’s (my Kinesiology professor at Westfield State College) class. It seemed to make sense to me, right? Why would you go and mess with nature. I thought to myself, if we were meant to wear sneakers we would be born with them?
Right?
The idea had always stuck with me however it did not STAND OUT in my head. At that time in college I was 6’1″ 215 lbs. and lifting as much weight as possible without my back, neck, and legs snapping. The thought of barefoot running for fun was out of the question.
Then, I graduated. I also got bored of lifting heavy weights. This was also the same point in which I had my first job working as a fitness professional. I suddenly felt a desire to put this notion of barefoot running to the test as a duty to my new clients.
I bought my first pair of Nike Free trail 5.0s (which were on sale) in Boston along with another pair of sneakers that I wanted more than the Nike Free trails. I honestly bought them because they were on sale first, then because I wanted to test out a theory as a duty and service to my new title “fitness professional.”
Directly after the store I tested them out. The box and marketing behind the shoes were supposed to help activate your lower leg muscles (anterior tibialis, soleus, peronelas). Ah ha, remember Pat Carley’s class! He is smart so therefore Nike must be right, right?
They were, I absolutely loved the shoes. It was not barefoot running but minimalist running because there is still a thin sole at the bottom of the sneaker.
I kept running with these shoes, never getting fatigued, never feeling tight, and always wanting to run more. I even, as the box suggested ran barefoot a few times because as you may know, I grew up and lived in New England for 20 plus years so there really were not a lot of locations and times this would work.
The other Nike shoes I bought in Boston that fateful day back in 2006, I wore ten times probably. Their whereabouts are at my mom’s house in Connecticut, hidden somewhere. I could never wear another shoe after this minimalist experience.
Fast forward to me living in southern California in June 2009, my first time running WITHOUT Nike Free trails but Nike Skylons.
As the ever-careful fitness professional I was leading a group of my clients through a very familiar trail when OOOOOOOOOOOOPPPPPPPPPPSSSS down I went. I rolled my right ankle with a 2nd degree sprain.
The culprit, ME. Why me? Because I turned my back on the barefoot/minimalist movement. Shame on me.
Since then I have only worn my newer Nike Free trail 5.0, Nike Free trainers, and my new friend the classic high top, black Chuck Converse All-Stars, which are also Nike now.
I have only had great results, endurance, and happiness. I once again love running longer distances because my body is doing the work. Barefoot or minimalist running does not work your lower leg muscles anymore than activating your hamstrings, glute max, glute min, glute medial, quads, leg adductors, leg abductors, etc.
To make a simple analogy this type of running makes your body reacts the way it was intended to act. The pad directly behind your toes making the first contact with the ground then the rest of the ankle, knee, hip, lumbar/thoracic spine collapsing down ever so slightly.
So whom does this apply to?
ALL OF US!
How to begin? Wear whatever running shoe you are in now then transition to a minimalist shoes such as Nike Free or even Zoot triathlons. Where them around the house, at work, and even for a light intensity and 10-20 minute run 3-4 times a week. This way your feet/ankle/calves complex are getting used to landing on the pad behind your toes progressing them not forcing to further ranges of motion.
Then if you are really ready, apply the same routine of wear with no shoes and or even the Vibram Five Fingers Foot Shoe.
Over a couple of months with the minimalist then almost nothing to barefoot you can be experiencing these euphoric feelings as me every time you run.
Vibram Five Finger Foot Shoe
Zoot Triathlon
Nike Free
Consider the book ”Born to Run” by Chris McDougall, which is a great book discussing this topic.
In “Born to Run” the ancient and hidden Tarahumara showcase a talent we all make more difficult, ”Why would you go and mess with nature” again from Pat Carley’s class.
Very impressive Mr. Wright, I know your Dad would likewise be impressed as your Uncle Ray is. Keep up the good work, the good life and good things will always come your way.
Way Wright
ps: Biked 26 miles with Mike Forest last night from Southwick, MA to Simsbury, CT. Never too old to get in shape.
Great post Adam. As a Physical Therapist who works with endurance athletes, all too often my practice sees issues like plantar fasciitis, posterior tib tendonitis, and heel pain. The traditional way of thinking has been to provide MORE cushion to the foot with Orthotics which weakens the foot further. We don’t encourage people to wear corsets or weightlifting belts all day anymore right? So why should we be prohibiting the foot from moving in the way it was designed to move. The DESIGN isn’t the problem, its the faulty movement pattern that the person has developed over 20-40 years of live that allows this breakdown of connective tissue. Our reheb system of rest, connective tissue regeneration, manual therapy, movement re-education and THEN gradual return to exercise with barefoot principles has allowed our 23 patients diagnosed with plantar fasciitis this last year to have 95% resolution of symptoms and ZERO recurrence. And when followed up with a solid strength and conditioning program from Adam, these people return to running with a 5-15% decrease in their times. Both Adam and I are available for consultation. Let us give you the tools to run pain free.
Paul Addison, MPT, OCS, CSCS
President of Health Quest Physical Therapy Addisonpt@gmail.com
Thanks Adam…as always, very informative!
Fascinating, Adam!! Now we come and find out that the Tarahumara Indians in Northern Mexico, who have been running barefoot for centuries, had it right!!! Thanks for sharing this with us!
You made a believer out of me. RSM FBBC saw you wearing them everyday so of course we had to try them too. Thanks for being the awesome trainer you are!!!! see you tomorrow!