The past few years have seen a major rise in barefootrunners, thanks partially to the back-to-our-roots Paleo movement and newresearch in the way of biomechanics. While its popularity is certainlyprevalent, there has been much speculation on the phenomenon's safety. Whilecertain running injuries have declined, others have become far more pronounced,leaving runners far and wide asking one major question: should I be wearingbarefoot-style or minimalist shoes ? 

The answer to that question is truly quite complicated, asthe matter is largely personalized and dependent on the success of thetransitional period. From a stride perspective, barefoot running looks a littlelike this: The foot makes shorter contact with the ground in shorter, quickerstrides. The foot strikes at the forefront (as opposed to the heel), and thebody leans forward slightly. This means that running is more efficient - but itdoesn't mean that our bodies are equipped to make the change.

The pros 

Running barefoot is more efficient

First and foremost, barefoot running is more efficient onplain paper. It usually corrects an incorrect strike or irregular gait bynecessity and maximizes forward movement. The reason for this is simple: Ourbody evolved to work a certain way.

It will strengthen the muscles in your feet and ankles

Going barefoot makes your muscles work harder and bear moreof your body weight, and like your other muscles, strengthen with use.

It can rectify the tendency to heel strike

The heavy heel cushioning in most running shoes means thatmost runners tend to hit the ground heel first. While this isn't horrible foreveryone, it can cause shin splints and inefficient movement in others. Whenyou're barefoot, you have to hit the ground with your forefoot - a stride thatis defined as more healthy by most podiatrists. 

Barefoot running tends to improve balance

This is largely due to the strength you build in your feetwhen running barefoot. Stronger feet means more muscle control and betterbalance overall.

It stretches out your Achilles tendon and calf muscle

When your heel is flush with the ground, both your Achillestendon and your calf muscle are stretched out. The heels of running shoes holdthis part of the foot higher, meaning there is less of a stretch.

The cons

If you try to adapt to barefoot shoes too quickly, you canshock your system and cause major injuries

The main problem with barefoot running is that our feetaren't adapted for it. We've spent our entire lives running and walking inshoes, and trying to perform strenuous activity on muscles that haven't yetdeveloped can be seriously dangerous. Think about it this way: Would you try tosquat 200 pounds without working up to it at the gym? You wouldn't - and if youdid, you'd get hurt. While barefoot running injuries vary, the most common ismetatarsal fracture.

Debris on the ground can poke through barefoot running shoes

Because freerunning shoes offer little in the way ofprotection, you're more susceptible to rocks, glass and other debris whenyou're running.

It can increase the risk of plantar fasciitis

With enough training, the plantar fascia can become strongenough to support itself, but before that happens, running with no shoes cancause this band of tendons to hurt quite a bit. In the worst cases, the runnerwill develop plantar fasciitis.

The verdict

Truth be told, running shoes will not prevent injuries ontheir own, and neither will barefoot-style kicks. What you need depends on yourown personal running gait, pronation, and how susceptible you are to specificinjuries. If you normally experience heel and arch pain, it's a good idea tostick with shoes that support and cushion your feet in all the right places. Ifyou have otherwise healthy feet and understand how crucial it is to slowly easeinto barefoot running, you should be fine.

Whichever style of shoe you choose, it's important that youmake sure the ones you wear when you're not running have enough arch supportand fit well. If you try barefoot running and find your plantar fascia is inpain, it's even more imperative that you wear good fitting shoes to avoiddeveloping a full-blown injury.

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