Ben Wang, January 29 — When running, is it better to wear good running shoes or not?
The debate over whether running shoes are beneficial has been ongoing since their invention. Although researchers at Harvard University in the U.S. haven't reached a definitive conclusion, they have discovered that running shoes significantly alter human running posture. This finding was published in this week's issue of *Nature*.
Extensive Research
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 that weighs two or three times your body weight,†reported the *Fun Science* website, quoting Daniel Lieberman, a human evolution expert at Harvard, on the 27th.
Many running shoes are designed with shock absorbers in the heel to reduce this impact. But how do people who don’t wear running shoes manage the impact? Researchers studied five different groups of runners: U.S. professional athletes who always wore running shoes; Kenyan athletes who grew up running barefoot but now wear modern running shoes; American runners who used to wear shoes but now run barefoot; and Kenyan runners who always wear shoes and never run barefoot.
Key Findings
They found that people accustomed to wearing running shoes tend to land on their heels, even when they’re barefoot. In contrast, those who are used to running barefoot usually 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 found that heel-first landings create much more impact, especially without shoes. However, when runners land on their toes first, the impact is minimal. Light-footed runners use this technique to reduce the force on their bodies, landing more gently and minimizing injury risk.
“We speculated that before cushioned shoes were invented, people used to run this way,†Lieberman said.
Uncertain Conclusions
Christopher McDougall’s 2009 bestseller *Born to Run* popularized the idea of barefoot running, suggesting it was healthier for the body. However, experts warn that people who are used to running shoes may struggle to adapt to barefoot running, potentially leading to injuries like Achilles tendon damage.
Lieberman pointed out that there is no strong evidence that running shoes increase injury risk, nor is there clear proof that barefoot running offers protection. As a result, it remains difficult to draw a definitive conclusion.
Kathy Kriging, a sports medicine professor at the University of Virginia, once claimed that barefoot running on hard surfaces could cause injuries. However, Lieberman disagreed, stating that landing on the toes minimizes impact and that people don’t need to worry about running on hard surfaces.
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Running shoes continue to play a major role in how we move, but understanding our natural gait and the effects of footwear remains an evolving area of study. Whether you prefer barefoot running or traditional shoes, it’s important to listen to your body and make informed choices for long-term health.
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