Ben Wang, January 29 — When it comes to running, is it better to run with or without shoes? This debate has been ongoing since the invention of running shoes. Although Harvard University researchers haven't reached a definitive conclusion, they found that running shoes have indeed altered human running posture.
This finding was recently published in the journal *Nature*.
The study involved an extensive investigation into how different runners land when they run. When people run, each step creates impact on the body. If the heel hits the ground first, the force can be several times the person's body weight. "It's like someone is hitting your heel with a hammer weighing two or three times your body weight," said Daniel Lieberman, a human evolution expert at Harvard, as reported by the *Fun Science* website.
Running shoes are designed with shock absorbers to reduce this impact. But what about those who choose to run barefoot? How do they manage the stress on their bodies?
To explore this, researchers studied five different groups: U.S. professional athletes who always wear running shoes, Kenyan athletes who grew up running barefoot but now use modern running shoes, American runners who used to wear shoes but now run barefoot, and Kenyan runners who never wore shoes.
They found significant differences in running styles. Those accustomed to running shoes typically land on their heels, even when they're barefoot. In contrast, those who ran barefoot from a young age tend to land on their toes or the balls of their feet.
Lieberman and his team compared the impact of landing on the heel versus the toe. They discovered that heel-first landings create much more force, especially when unshod. On the other hand, toe-first landings result in minimal impact. Light-footed runners, who land on their toes, place more pressure on their feet, which helps them move more lightly and reduce impact.
"We speculated that before cushioned shoes were invented, people ran this way," Lieberman said.
However, the topic remains controversial. Christopher McDougall’s 2009 bestseller *Born to Run* promoted the idea that barefoot running is healthier. Yet, experts warn that people who regularly wear shoes may suffer injuries if they suddenly switch to barefoot running, as their Achilles tendons may not be prepared for the change.
Lieberman emphasized that there is no solid evidence that running shoes increase injury risk, nor is there proof that barefoot running protects the body. As a result, it's still difficult to draw a clear conclusion.
Kathy Kriging, a sports medicine professor at the University of Virginia, once claimed that barefoot running on hard surfaces causes injuries. However, Lieberman argued that this isn’t entirely accurate, as toe-first landings minimize impact. He added that people don’t need to worry about running on hard surfaces.
In addition to these scientific insights, here are some practical tips for shoe care:
- Old shoes at home can be transformed by adding big spikes for better traction.
- Don’t throw away old shoes; instead, let them "breathe" by leaving them open.
- Put a physical insurance policy on your shoes to protect them from damage.
- How to clean the matte surface of your shoes effectively?
- Wear breathable, antibacterial, and deodorizing socks to avoid smelly shoes.
- The small tail on sports shoes actually has three hidden functions you might not know about.
- High-heeled shoes can make noise — here are four ways to reduce the sound.
- How to choose the right shoes during pregnancy? Flat shoes may not be the safest option.
- What should you do if your shoes get moldy?
- Wearing certain shoes in the summer can actually harm your feet.
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