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Barefoot running — could it become your Achilles heel?

SINGAPORE — Their barefooted runs on Singapore’s streets often catch people by surprise, with Singapore Barefoot Minimalist (SBM) member Peter Loong once getting stopped by the police during a night run. While the running style is not a new phenomenon, it has grown in popularity here in recent years, with SBM’s membership growing from five to some 950 members since it was formed in 2013 to connect barefoot running enthusiasts.

(From left) Peter Loong, Anna Ong, Dawn Ng and Hayden Tan are members of the Singapore Barefoot Minimalist group, which has grown from five to some 950 members since it was formed in 2013. Photo: Robin Choo

(From left) Peter Loong, Anna Ong, Dawn Ng and Hayden Tan are members of the Singapore Barefoot Minimalist group, which has grown from five to some 950 members since it was formed in 2013. Photo: Robin Choo

SINGAPORE — Their barefooted runs on Singapore’s streets often catch people by surprise, with Singapore Barefoot Minimalist (SBM) member Peter Loong once getting stopped by the police during a night run. While the running style is not a new phenomenon, it has grown in popularity here in recent years, with SBM’s membership growing from five to some 950 members since it was formed in 2013 to connect barefoot running enthusiasts.

Also known as natural running, barefoot running has also built a legion of fans worldwide. Some high-profile practitioners include Ethiopian athlete Abebe Bikila, who made headlines after winning gold in the 1960 Olympic Games marathon while running barefoot, and former national runner P C Suppiah, who managed to clock an impressive 31mins 59.2s in the men’s 10,000m at the 1972 Munich Olympics despite running without any shoes on.

WHY DO PEOPLE RUN BAREFOOT?

Running barefoot helps individuals to adopt the proper running gait, said SBM co-founder Hayden Tan, a nurse clinician at Singapore General Hospital.

In particular, it discourages them from heel striking — in which the heel of a runner’s foot lands first, before the forefoot comes down — and advocates claim that this helps prevent knee and ankle injuries that plague runners.

“We found that wrong running techniques are causing the common injuries that runners suffer from,” said Tan, 39. “What we realised from doing research and our experience is that barefoot running can prevent these problems.

“What barefoot running does is help us to run carefully, we are very aware of what we’re stepping on, and it discourages us from ‘heel striking’, which is the No 1 cause of kneecap injuries.

“You generally don’t heel strike when you’re running barefoot, because it will cause a lot of pain. Instead, when you use the front of your foot to run, it helps to absorb the impact through your kneecaps, ankle and knee joints, so it works as a form of suspension.”

His sentiments are backed by American podiatrist and human movement specialist Emily Splichal, who said in an interview with fitness and lifestyle website BuiltLean that a person’s feet can become “lazy” in shoes.

“The bottom of the foot plays such an important role in balance and stabilisation,” said Splichal, who was in town last month for an ActiveSG workshop. “From the skin on the bottom of the foot to the contracture of the toes, these mechanisms are blocked or dampened when wearing shoes.

“The neuromuscular system is based on the concept ‘if you don’t use it, you lose it’. Just like how you can lose the strength in your quads or biceps if you stop lifting weights, the muscles in the feet can also atrophy with disuse.

“Barefoot science studies have shown that simply walking around barefoot begins to strengthen the small muscles in the feet to the point that subjects saw an increase in medial arch height. This is often why people who switch to minimalist (or barefoot) training often feel a great relief in foot, knee and back pain.”

DON’T THROW OUT YOUR SHOES

However, those who plan to try barefoot running should not ditch their shoes just yet. Medical doctors and podiatrists whom TODAY spoke to warn that running without shoes may not be for everyone.

“As barefoot running subjects the feet to increased loading (exertion of lengthening force on a part such as a muscle or ligament), those with injuries attributed to excessive loading should avoid barefoot running,” said Benedict Tan, Changi General Hospital’s chief of sports medicine.

“This is because they are likely to decompensate further when subjected to the increased load. Diabetics with microvascular disease who are prone to diabetic ulcers should also protect their feet and inspect them regularly to reduce the risk of diabetic ulcers.”

Tim Maiden, senior podiatrist at the Foot Practice, said he would not recommend barefoot running as it could potentially lead to other forms of injuries.

“There is no scientific medical proof behind natural running, and I cannot see the benefits of running barefoot,” said Maiden. “We wear footwear to prevent injury and to protect us from any unforeseen objects that may be lurking around.

“I believe that barefoot runners are most likely to receive more wear and tear on and around their ankle than those who wear running shoes. So runners who have any type of mechanical issues, foot deformities, club foot, injury to tendons, flat feet or fallen arches, or have any type of surgery on the foot or ankle should avoid running barefoot.”

WHAT DO THE FANS SAY?

SBM co-founder Anna Ong believes such fears are unfounded as long as barefoot runners take the correct steps to protect themselves.

“Running barefoot is not easy at the start, so it’s best if you get someone experienced to help you along first,” said Ong, 42. “It’s not just about taking your shoes off and running. There’s a proper technique and know-how involved as well.

“A lot of people are worried that running barefoot will be painful or unsafe as they might step on something sharp. So our advice is to run on controlled territories like park connectors, or even stadium tracks. But Singapore is generally very clean and the roads are generally safe. I’ll continue running barefoot due to the health benefits I get, and because I enjoy the carefree feeling it gives me.”

To help spread awareness about barefoot running, SBM conducts running clinics at least once a year, where participants run a 5km route alongside the experienced barefoot runners. This also helps beginners get over the initial awkwardness of running barefoot in public.

Running barefoot has also led to some funny moments for SBM member Loong. “Unlike in Malaysia, where it’s more widespread, Singaporeans are generally still not used to the sight of barefoot runners, and I still receive curious looks from people,” said the 46-year-old who recently took part in the Spartan Race barefooted.

“In fact, there was once when I was running at night when the police stopped and asked me why I wasn’t running with shoes. They probably thought I looked suspicious, running late at night without shoes on!”

Come July 16, Loong, Tan, Ong and Dawn Ng will take their barefoot running to the Mizuno Ekiden held at The Promontory @ Marina Bay.

The SBM quartet is aiming for a sub-4hr timing for the 42.195km open category, and Ng is looking forward to her first outing in the Ekiden. “We hope to finish the race under four hours, so everyone’s target should be to complete their leg within an hour. But there’s no pressure, the key is to enjoy and complete the race.”

Registration for the Mizuno Ekiden closes on June 10.

Visit www.mizuno.asia/ekiden for more information

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