In reply to durkules: N = 1 Science.. also if a myth is repeated 1000 times it somehow becomes fact..
The reality is there is almost no evidence to support a minimal shoe, especially not barefoot, despite McDougal's 'science' in Born to Run, which is basically a great read, based on nothing but conjecture.
The science does not support it (nor oppose it). Certainly physios are seeing more changes as more take up barefoot running. A 'high quality' running shoe by definition is a fairly minimal shoe, likely to weight just a few hundred grams.
but the best wway to improve running efficiency is mile upon mile of running. And to do that you want a comfy shoe. My mate where's a fairly heavy mizuno shoe for training (mizuno are his sponsors). He's full time pro runner, 65 min half marathoner, and then races in flats. I tend to run in a semi flat, with some drop from the heel.
I'm a forefoot striker, and so suffer issues in my calfs or ankles as that is where the force goes through, heel strikers will get it other areas. But I know many heel strikers and many forefoot runners who get injured and many of both types who run 100 mile weeks.
The science:
Murphy et al 2013 Barefoot Running: Does It Prevent Injuries?
Based on a review of current literature, barefoot running is not a substantiated preventative running measure to reduce injury rates in runners. However, barefoot running utility should be assessed on an athlete-specific basis to determine whether barefoot running will be beneficial.
Barefoot Running Claims and Controversies: A Review of the Literature
Jenkins and Cauthon
Conclusions: Although there is no evidence that either confirms or refutes improved performance and reduced injuries in barefoot runners, many of the claimed disadvantages to barefoot running are not supported by the literature. Nonetheless, it seems that barefoot running may be an acceptable training method for athletes and coaches who understand and can minimize the risks. (J Am Podiatr Med Assoc 101(3): 231–246, 2011)
Barefoot running – some critical considerations
DOI:10.1080/19424280.2013.766649Benno Nigga & Hendrik Endersa
The additional mass added to the foot by the shoe seems not to have a negative effect on performance until at a ‘threshold mass’ of about 200 to 250 g. The additional work due to the damping of vibrations of soft tissue compartments seems not to depend primarily on the footwear but rather on the individual comfort of the runner.
To the knowledge of the authors, there is no conclusive evidence that barefoot running has more, equal or less injuries than shod running.
Running in a minimalist and lightweight shoe is not the same as running barefoot: a biomechanical study
Jason Bonacci et al.
Aim The purpose of this study was to determine the changes in running mechanics that occur when highly trained runners run barefoot and in a minimalist shoe, and specifically if running in a minimalist shoe replicates barefoot running.
Results There were significant differences between barefoot and shod conditions for kinematic and kinetic variables at the knee and ankle, with no differences between shod conditions. Barefoot running demonstrated less knee flexion during midstance, an 11% decrease in the peak internal knee extension and abduction moments and a 24% decrease in negative work done at the knee compared with shod conditions. The ankle demonstrated less dorsiflexion at initial contact, a 14% increase in peak power generation and a 19% increase in the positive work done during barefoot running compared with shod conditions.
Conclusions Barefoot running was different to all shod conditions. Barefoot running changes the amount of work done at the knee and ankle joints and this may have therapeutic and performance implications for runners.