iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk, Vancouver, BC

iRun for health, i Run for life – Pat Cheung, British Columbia

iRun because it�s better than almost everything else – Nathan Carey, Ontario

iRun because couch potatoes die young – Cathy Andrew, Ontario

iRun because I like buying running clothes – Pamela Blaikie, Ontario

iRun because the wall is meant to be broken – Jonathan Bird, Ontario

iRun because it reminds me of how strong I can be – Monique Lavoie, Ontario

iRun to challenge my mind, body and soul – Sonia Mendes, Ontario

iRun so that I can live longer and stronger – Derek MacPhail, Ontario

iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland

iRun because it�s a great way to see the world – Sherry Mahoney, British Columbia

iRun because couch potatoes die young – Cathy Andrew, Ontario

iRun because endorphins are free – Cassandra Chouinard, Ontario

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre, Ottawa, ON

iRun because it’s in me – Michael Foley, Stittsville, ON

iRun because it gets my husband out there – Tricia LaLonde, Alberta

iRun to unleash my inner athlete – Adelle Densham, Avonmore, ON

iRun for the cool t-shirts! – Pina Bevilacqua, Ontario

iRun because it makes me feel powerful – Carlene Paquette, Carp, ON

iRun to inspire my kids to try – Glen Johnston, Nunavut

iRun because it makes me whole – Denis Ladouceur, Quebec

iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel, Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk, Calgary, AB

iRun because when I run I feel most alive – Meghan Lynch, Ottawa, ON

iRun away from the negative and towards the positive – Teri Lepard, Alberta

iRun for overall wellbeing – Trish McCourt, Halifax, NS

iRun to eat more, especially sweet potatoe fries – Joanna Skomra, Ontario

iRun to stay fit and release those running endorphins – Liliana Plava, Calgary, AB

iRun so I can eat ice cream – Sandy Bolan, Ontario

iRun because of the peace and strength it brings me – Michelle Jordan, Ottawa, ON

iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu, Ontario

iRun for the fresh air and adrenalin – Charlyn McGregor, Saskatchewan

iRun to prove to them that iCan – Catherine Smith, Manitoba

iRun for me – Kiza Francis, Ottawa,ON

iRun because my heart tells me to – William Martin, Manitoba

iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia

iRun because it�s like flying, only lower – Glenn Johnson, Ontario

iRun because I learn more about who I am with every km – Steph Mansell, Quebec

iRun because otherwise I�m grumpy – Alexandre Charest, Quebec

iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie, St-Antoine, NB

iRun because it has saved my life – John Marshall, Alberta

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia

iRun because it�s cheaper than therapy – Leah Boulter, Alberta

iRun because food tastes better afterwards – Patrick Houston, Alberta

iRun to challenge my perceived limitations – Cassandra Williams, Ontario

iRun but not enough – Michael Shaw, New Westminister, BC

iRun for me! – Judi Wearing, Saskatchewan

iRun because not everyone can – Olivia Harvey, New Brunswick

iRun because iEat – Sherry Maligaspe, British Columbia

iRun because it's cheaper than therapy – Leah Boulter, Alberta

iRun because I live – Georges Schneller, Laval, QC

iRun therefore I am – Duncan Walsh, Nottingham, UK

iRun away from the abyss – Charlene Thomas, Ontario

iRun to kickstart my day – Sharon Strueby, Saskatchewan

iRun to maintain a strong physical and mental state – Tammy Rainville, Ontario

iRun for my heart, so it runs for me! – Cathy Brzoza, British Columbia

iRun because walking is too slow – Barry Knapp, Ontario

iRun because I love the solitude – Janene Tailleur, British Columbia

iRun to my happy place and some days it�s very – Doreen May, Alberta

iRun because all the ladies are chasing my sexy runner’s body – Chris Baker, Etobicoke, ON

iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia

iRun because I want to be a role model for our six kids – Catherine Empey, British Columbia

iRun because there is no finish line – Claire Kilgour, Ontario

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia

iRun because it reminds me that I am capable of so much more than I have done – James Sauve, Ottawa, ON

iRun because it�s fun when it�s done – Sue Matte, Ontario

iRun all the livelong day – Pierre Saint-Laurent, Qu�bec

iRun slowly! – Jason Hoffman, Manitoba

iRun because I can�t dance – Mario Javier, Ontario

iRun so I don�t say never ever again – Linda Klaric, Manitoba

iRun to get to know myself, my strength and my spirit – Lisa Groulx, Ontario

iRun because I love the sense of accomplishment – Amber Moase, Nova Scotia

iRun because it's better than almost everything else – Nathan Carey, Ontario

iRun because I never thought I would be able to – Gary Morris, Winnipeg, MB

iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland

iRun whenever I feel the need to escape – Iona Hillis, Ontario

iRun because I learn more about who I am with every km – Steph Mansell, Quebec

iRun because running is like breathing to – Stephanie McEvoy, Ontario

iRun because I like to be healthy – Melanie Oickle, New Brunswick

iRun to inspire my children! – Wendy Bowen, Manitoba

iRun for the moment when both feet are off the ground – Catherine Anderson, British Columbia

iRun at 50 years old because at 43 I couldn�t – Peter Cicalo, Ontario

iRun because somebody once told me I couldn't – Heidi Abbey-Der, Saskatchewan

iRun to eat – Maureen Tritscher, Alberta

iRun for the challenge to go faster and farther – Steven Matejka, Alberta

iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling, Ottawa , ON

iRun so my daughters know that they can, too – Shelley Kirkpatrick, New Brunswick

iRun because I want to live to be 100! – Colette DeJean, Ontario

iRun to challenge myself, physically and mentally – Kathleen Keenan, Brampton, ON

iRun see where my feet will take me today – Megan Dolinskas, New York

iRun for the individual pursuit – Robert Pelletier, New Brunswick

iRun because it sure beats the bus – Robin Robbins, Alberta

iRun to someday win the race – Lindy Dunlop, Yukon

iRun because it makes me feel powerful – Sarah Kallaghan, Alberta

iRun because it gives my day a boost of energy – Sara Campbell, Nova Scotia

iRun because endorphins are free – Cassandra Chouinard, Ontario

iRun because it's a great stress release – Brooke McKenzie, Yukon

iRun at 50 years old because at 43 I couldn't – Peter Cicalo, Ontario

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil, Lombardy, ON

iRun because iEat – Sherry Maligaspe, British Columbia

iRun because it helps me see things more clearly – Jennifer Pitts, Ontario

iRun because i love to – Mirella Petriello, Ontario

iRun because iLoves my man – Beverly Huang, Alberta

iRun to prove to myself I can – Lesley McGougan, Brampton, ON

iRun because I am not as clumsy I thought I was – Hanna Baer, Quebec

iRun slowly! – Jason Hoffman, Manitoba

iRun because somebody once told me I couldn�t – Heidi Abbey-Der, Saskatchewan

iRun to correct years of sedentary living! – Mike Scott, Ontario

iRun to be free and enjoy our beautiful country – Cheryl Carter, Clearwater , BC

iRun to stay ahead of the weight gain – Myra Abstreiter, Alberta

iRun because people around me inspire me – Pina Bevilacqua, Caledon, ON

iRun because I can and I’m grateful – Terry SanCartier, Gatineau, QC

iRun for the challenge and to remember to fully live – Pascale Synnott, Qu�bec

iRun to feel great – Kathryn Rachar, Saskatchewan

iRun because I�ve lost 80 lbs and running has become fun – Cheryl Kelly, Ontario

iRun to satisfy the irresistible urge – Tim Nixon, British Columbia

iRun because I like buying running clothes – Pamela Blaikie, Ontario

iRun because I get foot rubs afterward – Kate Howerton, British Columbia

Cover photo from the current issue of iRun Magazine

Photo of Mark Sutcliffe's new book - Why I Run

November 2011

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Minimalist Running: a step in the barefoot direction

By Karen Karnis

While it seems to be enjoying a surge in popularity, the concept of running barefoot is certainly not new, even in modern times. Perhaps most famously, Abebe Bikila ran the Olympic Marathon barefoot, winning the race in a record time of 2:15:16 – in 1960. As the story goes, Bikila was a late substitution and, as a result, he had to choose from the few pairs of shoes that were left; when he couldn’t find any that fit comfortably, he decided to run the way he had trained – barefoot.

So what exactly is the deal with barefoot and minimalist running? In a February 2011 TED Talk, Christopher McDougall, who wrote the 2009 bestseller Born to Run, states that the invention of running shoes has all but ruined running for most people, citing an increase in running injuries since the invention of the running shoe about 40 years ago. Of course, this statement can easily be countered with the “correlation does not equal causation” argument, considering that running itself has become much more popular over the last 40 years. In fact, according to the blog The Science of Sport by Ross Tucker, PhD and Jonathan Dugas, PhD, the percentage of runners who are injured each year has remained constant over time.

While McDougall’s claim that running shoes cause injury may not be accurate, there is absolutely no evidence to support the idea that running shoes actually prevent injury either, according to a literature review published in the British Journal of Sports Medicine online on April 18, 2008.

So if there’s no proof that shoes are bad and barefoot is good, or vice versa, why would anyone want to run barefoot, or in minimalist footwear (footwear designed to simulate being barefoot while providing some protection from environmental hazards)?

According to Rod Begg, president of the East Canada chapter of the Barefoot Runners Society, “barefoot is just plain fun. Our feet have so many nerve endings...Reflexology has its roots in our feet, and running barefoot is a free foot massage.”

Based in Ottawa, Ontario, Begg has been a runner for over 25 years, and made the switch to barefoot in June 2010 – just for something a little different. Like many runners who make the switch, he got injured fairly quickly. “I pulled a muscle in my calf,” says Begg, adding “My enthusiasm got the best of me and I fell into the trap of too much too soon.”

Dr. Dale Macdonald, a chiropractic sport specialist at Elite Sport Performance in Calgary, says this is not uncommon. “Most of the injured barefoot runners that I see have either failed to alter their gait appropriately to minimize impact and vibration, and/or have attempted to do too much too soon without enough rest in between runs,” says McDonald. He says the most common injuries he’s seeing as a result are shin splints and stress fractures in the metatarsal heads at the ball of the foot.

A competitive distance runner, certified strength and conditioning specialist, and consultant to Mizuno, Dr. Macdonald advises runners to take their time if they decide to give barefoot or minimalist shoes a try. “Our bodies are capable of dealing with repetitive strain by reinforcing tissue along the lines of strain, but this requires a process of time and progressive loading called ‘work hardening,’“ he says.

Ryan Grant, marathon runner triathlete, and Certified Pedorthist at SoleFit Orthotics, agrees that doing too much too soon can lead to injury, “We see quite a few cases of plantar fasciitis, Achilles issues and stress fractures as well,” he says.

“It’s important for runners to know that ‘barefoot/minimalist’ running is more about proper running technique than it is about the shoes –or lack thereof,” says Grant. “Running with minimalist running shoes won’t necessarily make you run with good technique, whereas running with good technique allows you to safely wear these types of shoes.”

It has long been thought that the key to good technique is in how your foot strikes the ground – studies suggest that striking with the heel first produces a greater impact force than landing on your mid-foot. And that does make logical sense. As Grant points out, “when we take off our shoes, most runners will naturally run more quietly and softly because it hurts to run on your heel when you don’t have shoes on.”

But foot strike is not the whole story. The other, potentially more important piece, is where your foot actually lands in relation to your centre of mass. According to Neil Rosenthal, another Certified Pedorthist at SoleFit Orthotics, runners who land with their feet out in front of them will produce greater impact forces than runners who land with their feet directly below them, regardless of whether they land on their heel, mid-foot or forefoot. “A heel striker can produce the same loading rates as a mid-foot or forefoot striker as long as the foot lands below them,” he says.

Even if you have perfect running technique, you still need to take your time when transitioning to barefoot or minimalist running. If, like most people, you’ve worn shoes all your life, you will have muscle weaknesses and imbalances, not to mention joints, connective tissues and bones that are simply not prepared to have the cushioning removed without some work hardening first.

All of these words of caution are not meant to deter runners who are considering taking the first steps toward barefoot or minimalist running. Ryan Grant tells this story:

“We certainly have seen some very successful transitions to barefoot or minimalist shoes. I just received an email from a runner who was running in strong motion control shoes two years ago and was dealing with reoccurring injuries likely due in part to landing heavily on his heel. With foot and general body strengthening, flexibility work, focused technique work and a very gradual introduction to barefoot running, he is now able to run pain free in a minimalist shoe.”

So if you are among the growing number of runners who think you might like to give minimalist or barefoot running a try, here are some general guidelines to help you make the switch.

Every runner is different

Consider consulting with a professional who is experienced with runners before you begin. This could be anyone from a pedorthist, chiropractor or physiotherapist who can analyse your gait, to a certified strength and conditioning coach who can look for muscle weaknesses and imbalances. They may have some recommendations for what you, specifically, can do to prepare your body and make a smooth transition.

Take your time

Be prepared for the transition to take anywhere from months to a couple of years. Throw in a little bit of barefoot at the beginning of your workout after you’ve warmed up, or at the end before you cool down – start with 30 seconds the first week, and if your body responds well, add 30 seconds per week.

Mind your form

If you are already a mid-foot or forefoot striker, and your feet land below your centre of mass, this will be easy. For the rest of us, remember that you will need to adjust your form as well as your footwear. Grant recommends exercises that work on flexibility and strength, and running drills that focus on form. “These are all very important factors in successful technique change,” he says.

Seek support

When Rod Begg got hurt when he first took up barefoot running, he started hunting around for resources and information. That’s when he found the Barefoot Runners Society (BRS), an online community with over 3,000 members where barefoot – and would-be barefoot – runners can ask questions and share advice. Members can also find like-minded running buddies and coaches, barefoot races and trails, and barefoot “meetups” and events.

Enjoy the process

Since this isn’t a transition you will make overnight, be prepared to enjoy the journey. “Barefoot running is about experiencing your run from head to toe. It is fun and adds a sensory experience that brings your focus to the journey rather than the finish line,” says Begg.