Born to Run Review and Barefoot Running


Some of you may have heard of a little book that’s come out lately entitled “Born To Run,” by Christopher McDougall.  I wouldn’t have even known about it unless I was a runner that has some connection with the outside world, which is to say that this book has been at the forefront of a craze sweeping the nation, a craze known as barefoot running, or BF for short.  Before getting into that though, I’d like to share my thoughts on the book as literature first, and then I’ll talk about my own small and mostly inconsequential view of barefoot running.

The actual story of Born to Run is a little disjointed.  Ostensibly, it’s about McDougall’s “discovery” of a tribe of Indians in Mexico known as the Tarahumara and a race put on by a mysterious man known as Caballo Blanco pitting the great Gringo names of ultrarunning against the greatest natural ultrarunners the world has seen in the Tarahumara.  When McDougall sticks to an actual plot (yes I realize this is non-fiction) he writes with humor and an insight that makes Born to Run a very compelling read.  There is a constant sense that the race may or may not ever happen, especially with all its participants getting to the starting line in one piece, that provides some suspense and the characters are, as they say, “stranger than fiction.”  There are more than a few in there whose brains I’d love to pick, especially the man known simply as Barefoot Ted.

Where I have problems with Born to Run is when it veers off into the territory of the science of barefoot running and essentially becomes a diatribe against the sneaker industry and an ad for Vibram Five Fingers (VFFs).  This isn’t so much because I disagree with what’s being written so much as it breaks up the flow of the story in a very stark way and can take your mind off of what really is a fascinating story.  I don’t want to oversimplify, but McDougall’s main point, so far as I can tell, is that sneaker companies have over-engineered running sneakers to the point that they have bred a generation of heel-strikers, which is not the natural way we should be running.  Instead, we are natural forefoot runners, which is evident if you pay attention to how you if you were to run barefoot down a hall.  Most importantly, according to some studies, there is no evidence that a particular type of sneaker, motion-control for example, will do anything to prevent injuries.

There are PLENTY of resources out there that talk about the benefits of barefoot running, which has caused a considerable reaction from the sneaker industry.  Personally, I’ve seen open letters from both Brooks and Marathon Sports (a Boston-centric chain) about the topic, neither of which I’ve read because frankly I don’t care what anyone in the industry has to say, including Vibram.  I have plenty of more research to do on my own to better understand the topic but have decided to give some semblance of barefoot running a shot simply because I like how it feels.

I first started running barefoot in high school back in the late 90’s, I guess that makes me a forerunner in the movement, yuck yuck.  There really is nothing better than swiftly moving over grass and feeling the earth below you.  Unfortunately, I started too quickly with too many miles and wound up hurting myself, tainting the experience somewhat.  Still, along the way my favorite shoes to run in have always been racing flats because they get close to that experience of feeling the ground and having that connection, rather than running “on Air,” so to speak.  That said, I’ve trained in sneakers with some motion-control devices because my feet are on the flatter side and Runner’s World tells me these are the sneakers I should be running in to make sure I don’t get injured.  Well, I’ve still gotten injured.  I’ve suffered ITB-related issues and tendonitis off and on my entire running career, regardless of what’s been on my feet.  So maybe the answer isn’t in the posting.

Last week I took a baby step into barefoot running, going a ½ mile in a warmup run on a treadmill fully barefoot.  I set the incline at 0%.  At first, it felt awkward because I was still running as if I was in sneakers, which is to say heel striking.  Eventually I started increasing my turnover rate and getting my feet more under my body along with straightening my back, which felt more comfortable, and “swifter.”  After about .4 miles though my feet started to heat up from the tread, not the best feeling.  What I noticed when I put my sneakers back on was how high up I felt all of a sudden, and how my foot strike felt numb because of the disconnect between my foot and the tread, also not the best feeling.  That sensation eventually departed and I finished the run up.  After the run I could definitely feel some strain in my Achilles and lower calves, which I was expecting.

This week I decided to go further and see what difference wearing socks might make, thanks to a suggestion from Lam.  I did a half-mile warmup again on a flat incline and then transitioned into full-speed running using a random incline setting, with incline percentages up to 2.2%.  What a difference socks made!  This time I did not experience any discomfort until around 1.32 miles in (nearly 2 miles of barefoot running by that point) but not so bad that I could not finish my planned 2 miles.  I hopped off, laced up the Mizunos, and ran another 4 miles sneaker-shod, this time with the difference between sneakers and barefoot feeling less pronounced.  After the workout I experienced no soreness that I would attribute to being barefoot.

So, what next?  Well I have to say I really enjoyed the barefoot running.  It just has a visceral appeal to me that I can’t describe but that makes running more fun, almost spiritual even.  It’s even fun to get the stares from other people at the gym when they see you in socks on a treadmill with a perfectly good, and expensive, pair of sneakers sitting on the floor next to you.  I think this means I will likely give in to The Machine and get myself a pair of VFFs (though I have promised Brandon Wood of ironbrandon.com that I will try Newtons too).

I often get to the end of a post and think, what was the point of everything I just wrote?  Two things here.  One, read Born to Run because it’s a cool story about a wicked race mostly told in an entertaining way.  If you’re interested in the science part and the underpinnings of barefoot running, by all means read the whole book.  If not, don’t.  Just skip the chapters!  On barefoot running itself, do some homework, give it a shot, don’t hurt yourself.

Happy trails!

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235 Responses to “Born to Run Review and Barefoot Running”

  1. Brandon Wood Says:

    Re: posting: http://running.competitor.com/2010/03/features/sports-science-update-don%E2%80%99t-use-arch-height-to-select-running-shoes_8887

    Just fyi, even Chris (McDougall) doesn’t run in VFF’s any more as he said on my interview with him in episode 50 of my show. Glad you tried barefooting, now grab some Newtons and see what you think. I think you’ll find more of a “connection” with the ground than you think.

  2. 3:59:59. Bitches Says:

    Knocked out my longest run yet in VFFs today since the weather was nice, but next time I’m resigned to the gym, I think I’ll run sock-ed. Thanks for the tip!

  3. B.o.B. Says:

    Hey Michael! Great blog and post. I really need to read that book, although I’m a tad scared of the whole barefoot thing.

  4. Barefoot Hiking Says:

    I’ve been running barefoot for about 18 months now, with most of the running coming since May of 2009. I run at a track, however, just as I did when I ran in shoes.

    Based on my own personal experience, my feet feel and lower legs feel stronger and running is a lot more fun. I think of it more as a “running meditation” than “exercise.” I usually run 3-4 miles (sometimes 5) at a time, 3-4 days a week.

    In the “Leave a reply” form it gave a prompt for a Web site. I put in the URL for a story I wrote about barefoot hiking. I spoke with several experts, including Richard Frazine, author of “The Barefoot Hiker.” I really think is important to “recalibrate” the feet to actually experiencing the ground below as they walk before we set out running barefoot.

    Here’s the url, but I think you can also get to it by clicking on the words “Barefoot Hiking” above.

    http://www.allvoices.com/contributed-news/5150115-barefoot-hiking-strengthening-feet-with-tactile-treats

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