I am grateful for all the health benefits of running barefoot. Running barefoot has helped with my injury-struggles caused by cushioned footwear, and now, I am happy to announce that barefoot running helps older runners get off to a more lightening-fast start with better foot health and function and better overall motor performance as compared with young, healthy runners.
Older Runners May Repsond “Better” to Barefoot Running
When we run barefoot, there is a sensory-enhancing phenomenon (proprioception) that is going on where the foot’s machnorecptors receive a lot more vibratory information from the ground than if we were to run in shoes. This vibratory information is essential for improved balance and positional accuracy of footfalls during running. What people don’t realize is that cushioned running shoes filters out vibratory stimuli on the feet, making balance control very challenging, especially in older runners where age-related sensory loss in the feet is a problem. Because age-related sensory loss is an issue in older runners, you’re not going to do yourself any favors by wearing cushioned running shoes.
So, if you are an older runner, there is no need to fear going barefoot because doing so is the best way to get rid of balance and postural problems. One study found that elderly folks gained greater motor control performance faster than younger people when a vibration stimuli was applied to the feet. This is because age-related sensory loss causes older folks to, not only have a lower sensory feedback threshold at the feet, they may also lack an optimum sensory feedback and balance control mechanism as compared with younger individuals –this is why older runners respond better, in a sense, to barefoot conditions as compared with younger individuals.
In running shoes, the feet can no longer sense vibrational input from the ground that is effective for enhancing balance and safe foot strike patterns when running. That is why running barefoot jump-starts you to better dynamic balance because it’s proven to enhance footfall awareness during running, it may even stop your bunion from getting bigger!
Based on these findings, increasing vibrational stimulation to the soles of the feet via barefoot running is the best antidote for helping elderly runners overcome balance disorders by reducing postural sway.
More on the Benefits of Barefoot Running:
Safer Foot Strike When Running
Tips and Learning Resources for Barefoot Running
Improves Spinal Motor Coordination
You can also turbocharge your biomechanics by wearing barefoot-inspired running shoes. Here are my reviews and recommendations on the best barefoot running shoes that are popular among forefoot runners.
References:
Priplata et al. Vibrating insoles and balance control in elderly people. The Lancet, 2003; 362, 1123-1124.
Bretta Riches
BSc Neurobiology; MSc Biomechanics candidate, ultra minimalist runner & founder of RunForefoot. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, I'm injury free. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know.
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