Changes

Runners know the importance of getting the correct running shoe. After all, the right shoe will correct your biomechanical problems and prevent injury, right? Maybe not. =Running Shoes and Injury=There is no evidence that running shoes reduce or prevent injuries<ref name="ref1"/>. In fact, all of the evidence is that running shoes and injuries go together<ref name="ref2"/>. Also, more expensive running shoes are linked to more injuries than cheaper ones, even after allowing for mileage and injury history <ref name="ref4"/><ref name="ref8"/>. This is all counterintuitive, because running shoes reduce the impact of running, don't they? Wrong again. It has been shown that running shoes do not reduce the impact<ref name="ref5"/><ref name="ref6"/>. It seems that the cushioning from shoes messes with the body's natural way of running<ref name="ref7"/>. One study went as far as describing running shoes as "safety hazards" <ref name="ref3"/>. One study showed that when stepping down to a cushioned surface the more cushioning, the more impact<ref name="ref11"/>. A recent study<ref name="ref14"/> showed that running shoes increased forces on the ankle, knee and hip compared with barefoot running. The knee forces were 36-38% higher with running shoes, which is worse than the effect of walking in high heels! But we need arch support, right? Nope. An arch is a self supporting structure. If you push up under an arch, you dramatically weaken it. =Born to run?=

=The barefoot cure?=There is also a growing body of anecdotal evidence that moving from traditional running shoes to minimalist shoes or barefoot cures chronic problems<ref name="ref9"/>. My experience is part of that anecdotal evidence. I used to find that I would suffer various nagging injuries, mostly around the knee, hip or ankle until I swapped to a more minimalist shoe. Here is an analogy. Imagine you are running through the woods blindfolded. This is painful, because you keep running into trees. To ease the pain, you get a bigger, more padded blindfold. This helps a bit, as it cushions the pain of hitting the trees, but does not solve the problem. If you take off the blindfold, you will actually see the trees. Running in traditional running shoes is like running blindfolded. Your feet are very sensitive so that they can detect and adapt to the surface. =The effect of shoes on running form=To see this adaptationdifference between barefoot and shod running, check out this video - [http://www.youtube.com/watch?v=9itkEkcQ8WM&feature=player_embedded{{# httpevp://www.youtube|9itkEkcQ8WM|Is it the shoes? It's gotta be the shoes.com/watch?v|none}} =9itkEkcQ8WM&featureGood or evil=player_embedded#]

== Barefoot Running and Minimalist Running ==

== What does this mean to you? == * If you are a runner and had any running injuries, I would strongly recommend that you try either barefoot or minimalist running. * If you are a runner who has never been injured, I would suggest you try either barefoot or minimalist running. You may find that it improves your speed, efficiency and more importantly, your love of running. * If you are not a runner, but would like to get fit, lose weight or live longer, running is a great way of achieving these goals. Just remember that barefoot and minimalist is a better way.

==See Also==

== References ==