The latest trend in the world of running and training is going barefoot. The benefit of going barefoot some experts claim is that it improves foot biomechanics and reduces injury risk. Some studies suggest that running barefoot can increase running efficiency by 4%. However there is no well-outlined study done that shows it reduces the risk of injuries.
There are two sides to this story. Some experts agree that running with shoes causes the small muscles in our feet to weaken, thus causing the tendons, ligaments, and arches to stop performing their funtional job. These experts believe that the extra cushion, orthotics, and supportive shoes are more of a detriment than a benefit. They believe that these cause poor foot biomechanics and do more damage in the long run.
On the other side of the fence are the individuals who believe that the right shoes or othotics can correct biomechanical imperfections. The argument could also be made that if it was that simple to correct foot problems by going barefoot more podiatrists would do so. Orthotics are still the most recommended form of alleviating biomechanical imperfections of the foot.
The pros of running barefoot are: removing the heel lift from shoes allows the achilles tendon and calf muscle to stretch reducing risk of injury to these areas, strengthening the ligaments, tendons, muscles of the foot; developing a more natural gait; being barefoot allows you to become more familiar with your running surroundings and improves balance; activates more of the smaller muscles of the legs, ankles, and foot; teaches a runner to land on the forefront of the foot rather than the heel.
The cons of running barefoot are: blisters; increase susceptibility of plantar fasciitis; may increase calf and achilles pain; no protection which could cause objects to become lodged in your foot.
Some of the shoe manufacturers have decided to provide shoes with minimal protection to the foot, which may look exactly like your foot with toes. These shoes offer very little protection to the foot, but provide a safer alternative to running barefoot. The jury is out on whether barefoot training/running is beneficial, but it is one of the up and coming segments of the market.