A new study published in the British Journal of Sports Medicine decided to take a closer look at the benefits, drawbacks and injury likelihood when comparing two running groups – barefoot runners and runners with shoes.
Those in the barefoot running community suggest that running sans shoes helps minimize foot injuries because it naturally guides the foot into an optimal foot-strike pattern. On the flip side, shod runners believe the cushion and support offered by the shoes helps to prevent injuries. The goal of the most recent study was to examine the incidence and rate of injuries between shod and barefoot runners.
For their study, researchers tracked the running habits of 201 adult runners over the course of a year. Information regarding injuries and mileage were logged each month in a web-based data collection system. Researchers tracked the number of injured runners, the number of injuries per runner, and the total distance ran. Injury rates were then compared between the two groups.
Running Style Study Results
There were 346 running-related injuries reported during the year long trial. The majority (281 out of 346) were musculoskeletal (MSK) injuries. The other injuries were classified as plantar surface (PS) injuries. Here’s a closer breakdown and summary of the study findings:
- Of the 281 MSK injuries, 156 occurred in the shod group, while 125 occurred in barefoot runners.
- Statistically fewer MSK injuries were noted in the barefoot running group, however, injury rates were not statistically different between groups due to significantly less mileage run by members of the barefoot group.
- Barefoot runners sustained a statistically greater number of plantar surface injuries. 30 percent of barefoot runners sustained a plantar surface injury, compared to only 6 percent in the shod group.
- Barefoot runners sustained more calf injuries, but fewer knee and hip injuries than the shoe-wearing group.
- Cuts were the most common injury in the barefoot group.
“While barefoot runners sustained a similar number of clinically diagnosed, musculoskeletal injuries, the incidence and type appear to be different,” researchers wrote. “This may be due to the difference in the loading patterns of the lower extremity between the two running conditions. Specifically, the barefoot condition increases the load to the calf (due to the forefoot strike pattern) and the arch (due to the removal of support). However, it was interesting to note that while injuries to the calf were greater in the barefoot running group, arch injuries were less. This may suggest that the arch adapts quicker than the calf to barefoot running.”
So in the end, neither style is much better at preventing injuries. While they may protect against one type of injury, they can leave you susceptible to other kinds of injuries. Just be mindful to follow basic running tips whether you’re running barefoot or with shoes!