The big is-shoe

When I first started running regularly months ago and first entertained the thought of some serious training, one piece of advice resonated throughout every book I read and in every conversation I had: buy running shoes. Apparently ordinary trainers lacked the appropriate support and pronation correction, which would inevitably lead to injury. I was utterly convinced by this, since everyone seemed to agree. The solution: invest an honest amount into specialised running shoes, having undergone a running gait analysis. A few weeks and several pounds later, I was the proud owner of my very first pair of running shoes.

In the last few months, however, two things have happened to completely change my perspective. Firstly, I've experienced significant pain in my legs, probably shin splints, and the running shoes seem to offer little relief. Secondly, I read one of the most amazing books of my life. Admittedly, I've not read a huge amount over the years, but every now and again I get the itch. Christopher McDougall's 'Born To Run' flies off the page. The author presents an unconventional thesis that the human foot was designed to run and that it is the most natural thing we can do. Further, he argues that running shoes are basically a scam; they not only fail to prevent running injuries but in fact increase the likelihood that they will occur. He offers a great degree of scientific evidence to back up his claims in a methodical and captivating manner. Some of the basic statistics are staggering: around eighty percent of runners with 'proper' shoes will suffer an injury every year. He also strikes up a stunning correlation between the price of running shoes and the severity and frequency of the injuries they give rise to. There is some simple logic to all this; every time the foot strikes the ground, the knees absorb the shock of up to ten times one's body weight. Is a bit of foam padding really going to make a difference? Instead, it forces the foot to move in a n unnatural way and prevents all its parts to carry out their function. Running injuries are very much a modern phenomenon. For hundreds of years, humans have happily ran hundreds of miles without trouble. Then came along the running shoe, and with it the running injury.

McDougall makes the case for the growing popularity of barefoot running. In the backdrop of his presentation is a truly phenomenal story centering on the Tarahumara (in fact, this is the name adopted by the west: their original name is Raramuri, translated literally as 'Running People'); an almost mythical but very real tribe of ultra runners buried deep in the mountains of Mexico. This is a people who typically run hundreds of miles at a pop without rest and injury, in some of the roughest terrain on Earth, whilst enjoying every single step. All this whilst wearing very basic sandals. The positive effects are clear: no occurrence of cancer in their community (around 40,000-70,000 Tarahumara remain) and no war. As the book unfolds, a beautiful story emerges, involving the realisation of a dream of Caballo Blanco; a migrant who lives amongst the Tarahumara and is considered one of the greatest runners in the land. His vision was to bring an ultra marathon (though only 50 miles as opposed to the usual 100) to them by inviting some of the best ultra runners in the world to Mexico. A breathtaking array of characters are introduced and along the way, it is clear that not all is what you'd expect with long distance running. It seems the best ultra runners in the world agree with much of what McDougall says.

The author acts as a prototype for his own investigation. A below average runner, he was unable to run more than a few miles without succumbing to foot pain. Determined to unlock the secrets of the Tarahumara, he sets about a radicalised training regime based on their principles. He ditches the running shoes for basic sandal-like shoes (more on those later) and manages to complete the gruelling 50 mile run himself. By the end, he is vehemently opposed to the thought of running shoes as a positive aid and implores the reader to find out for themselves.

So I did. Some personal research suggested he may not be a complete loon; indeed, it is clear that barefoot running really is emerging as a major force - an idea embraced by Nike with their Free range, but completely redundantly since they offer arch support and pronation correction anyway. More promising are the Vibram FiveFingers; exactly what they sound like. Ridiculously looking shoes with five slots for the toes and a thin layer to offer support on the road. The idea is that they simulate barefoot running as closely as possible, allowing every joint and bone in the foot to carry out its function and letting it pronate as it is naturally inclined to do.

I'm not going to jump straight into barefoot running; I'll only purchase the FiveFingers after my first race next month. Clearly, the worst thing to do at this point is to suddenly change my running style completely. Rather, a gradual change is prudent and I'm still open to the idea that running shoes can work. However, I'll have an extra option and will be able to make comparisons between the two approaches. I'll settle on whichever relieves my pain more effectively.

I think the most appropriate example is Abebe Bikila, the Ethiopian marathon runner who claimed gold at the 1960 Olympics whilst running the entire 26.2 miles barefooted. However, he went on to win many more marathons with running shoes. The moral of this echoes what I first read in my training guide: I'm an individual and should train like one. I'll see what works for me, whether it is in fact running shoes or the barefoot approach, and take it from there.