What is the Difference Between Barefoot Running and Regular (Heel Strike) Running?

The way your foot hits the ground changes quite a bit depending on the type of shoes that you wear.  For years, shoe manufacturers have developed athletic shoes that help to cushion the impact when the heel hits the ground.  Some people feel that this allows people to be “heavy” footed and allows runners to really pound the pavement with their heels.  It also encourages over-striding which can injury the hamstrings over time and it lowers proprioception… both of which negatively affects the runner.

Although this may feel natural, This is one of the main reason that are blaming that have allowed people to get too comfortable most people find that it feels natural to have their heel hit the ground before the ball of their foot hits the ground.

On the other hand, when you are running barefoot or in minimalist shoes, you need to be more aware of the way your foot strikes the ground.  Since there is little or no cushion on the heel, it forces you to land on your forefoot or mid-foot.  This forces you to be lighter in your feet and eliminates the over-striding which reduces potential hamstring problems.  It also allows your toes to splay out to provide more stability and balance with each step, enhancing proprioception

Barefoot/minimalist runners claim that it lowers the incidence of repetitive motion injuries by reducing impact caused by heel striking.

That being said, studies that have compared both running styles do not show a clear advantage of barefoot/minimalist running over traditional heel striking.  In fact, some studies claim the heel striking is more beneficial in term of energy expenditure.  In addition, neither one reduced the overall incidence of running injuries.  Different running styles produced different injuries.  Barefoot/minimalist runners had higher incidences of achilles tendon and calf injuries whereas traditional heel strikers had higher incidences of knee and hip injuries.  Either way there seems to be no clear advantage of one over the other.

Pros of Barefoot/Minimalist Running

There are some distinct benefits that can be gained through barefoot/minimalist running.

Here are few things that you might experience:

• A barefoot/minimalist running strengthens your ligaments, tendons, and muscles in the foot.

• Barefoot/minimalist running improves balance and coordination.  This technique activates smaller muscles in the hips, legs, ankles and feet, which have a direct impact on coordination and balance.

• Reduces risk of heel pain and heel spurs which are common chronic injuries with no solid solution.

• Improves running cadence which can improve running economy and speed.

• Barefoot/minimalist running increases shock absorption thereby reducing the risk of injuries associated with heavy repetitive impact before gradually building back up in order to avoid injuries.

Cons of Barefoot/Minimalist Running

As mentioned before not all is good with barefoot/minimalist running… here are some possible negatives:

• If you’re used to heel striking, switching over to a minimalist running shoe can be quite a shock to your foot.  You’re going to have to allow time to develop the muscles necessary to to be able to withstand the impact of running without heel striking.

• Barefoot/minimalist running is more technique oriented and requires more awareness when running.  It’s also much harder to hold “form” as you get tired compared to heel striking.

• Barefoot/minimalist running have higher incidences of achilles tendonitis or calf strain compared to heel striking.

• Barefoot/minimalist running can put more pressure on the plantar fascia, increasing the risk of plantar fasciitis.

• Your performance will suffer for an extended period of time when you switch over to barefoot/minimalist running.  It will require dedication, patience and time before you’re able to return to your level of performance.

Although I personally run wearing a barefoot/minimalist running shoe… I’ve been running this way for a long time and I’ve developed the necessary muscles to support this form of running.  In the end I think your “natural” running form is whatever running style that’s most comfortable for you.  There doesn’t seem to be enough hard evidence to recommend you to switch over to barefoot/minimalist running, if you’re a heel striker.

I think the only reason to switch over to barefoot/minimalist running is if you’ve been experiencing chronic injuries like knee pain, hip pain or heel pain and you feel that switching running forms will help you.  Just keep in mind that it takes a long time to build the necessary muscles to support this kind of running form AND it doesn’t guarantee that it will help your injuries.

That being said on a personal note… I’ve known many people who were injured as a heel striker and then switched over to barefoot/minimalist running and as a result resolved all of the old injuries they had before. But the successful transition took a long time… a year or even more for most!  But for them it was well worth the transition.

BTW, if you’re not an endurance runner, you really don’t need to worry about this entire debate.  If you’re running to improve your overall fitness and burn fat and get lean… doing long runs is NOT the best way.  What you should be doing is short sprints instead.  Short sprints are far more effective in terms of burning fat and building lean muscle than long runs, and you won’t have to suffer from nagging repetitive injuries!  That’s why I recommend doing high intensity interval training (HIIT) cardio sessions, so you can maximize results in minimum time.