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Barefoot running proponents say it leads to improved technique

barefoot guru Hank Campbell insists that he is not opposed to running shoes.

"They have their place," said Campbell, one of the Tampa Bay area's top road runners. "But I think everybody could benefit from a little barefoot training in their training schedule."

Campbell, a St. Petersburg-based endurance sports coach, has the record to prove it. The 30-year-old was the top local runner at this year's Gasparilla Distance Classic 15K, and on March 6, just a week later, he won both the Belleair Classic 5K and 10K on the same day.

"I've been running barefoot for years," he said. "Any serious runner who tries it will see an improvement.

born to run

Running barefoot is nothing new. The athletes of antiquity ran sans shoes. And in the modern era, several shoeless superstars have made their mark on the sport.

The most famous perhaps was the legendary Ethiopian marathoner Abebe Bikila, who in 1960 won the Olympic gold medal in Rome. Bikila set a world record of 2 hours, 15 minutes, 16 seconds without the help of fancy running shoes.

Two decades later, another Africa, this one from the southern half of the continent, thrust barefoot running back in the public view. In 1984, a teenager named Zola Budd made history when she broke the existing 5,000-meter world record by more than 6 seconds — barefoot.

Interest in barefoot running faded, but then was rekindled last year with the release of Christopher McDougall's book Born to Run. McDougall spent time and ran with Mexico's Tarahumara Indians, a tribe whose members can run amazing distances at Olympic-caliber speeds, all without shoes.

"Put on shoes and they change the way we are supposed to run," Campbell said. "But all you have to do is watch the way most kids run, then you will see how it's supposed to be done."

footwork first

Campbell has a few dozen committed disciples, most accomplished road racers or triathletes, who regularly attend his weekly training sessions at Jack Puryear Park in St. Petersburg.

"He has changed my whole running technique," said Jessica Koelsch, a 40-year-old adventure racer from St. Petersburg. "It seems like with less work I am a better runner."

Koelsch, who said she is relatively new to the sport, has seen dramatic results. Last month, she won the Gasparilla Michelob Ultra, posting the best combined times in the 15K, 5K and marathon races.

"Running barefoot is all about form and technique," Campbell said. "When you run in shoes, your feet are not really in touch with the surface. Without shoes, you really focus on how you should run."

Much has been written about barefoot running in the past year. Experts ranging from Harvard researchers to the editors at Runner's World have joined in the debate.

But the bottom line is this: When you run without shoes, the ball of your foot is the first thing to hit the ground. Throw on a pair of running shoes, and many runners land heel first, which barefoot proponents contend may lead to injuries.

Many podiatrists preach caution when it comes to barefoot running. The modern world has many hazards — nails, screws, broken glass — that can seriously damage bare feet.

But some orthopedic surgeons see an obvious benefit to a regular barefoot regimen.

"There is literature out there that suggests that in some cases, running shoes may actually reduce performance," said Dr. Charles Finn, medical director of the Advanced Spine Center at Bayfront Medical Center in St. Petersburg.

"There are actually fewer injuries . . . less stress on the knees, hips and spine" in barefoot runners.

But Finn cautioned that a barefoot training regimen is not something to adopt overnight.

"It definitely is something that you should build up to gradually," he said.

Many runners start by simply buying a lighter pair of running shoes than the thickly padded models most runners wear. (See sidebar at right.) But runners who are heavier and need added support and cushioning, or those who need added stability (motion control), should think twice about changing shoes without professional guidance.

Campbell doesn't suggest that runners abandon their running shoes. In fact, he wears shoes when he runs a big race such as Gasparilla.

"But you will improve if you come an evening or two a week and run with us on the soccer field," he said. "I am certain of that."

Terry Tomalin can be reached at or (727) 893-8808.

With or without shoes

To learn more about barefoot running, head to St. Petersburg's Jack Puryear Park at 7:30 a.m. Tuesdays and Thursdays, 5:30 p.m. Wednesdays or 8 a.m. Saturdays, or visit the FL Free Runners Facebook page.

Most athletic shoe manufacturers are responding to the interest in lighter-weight shoes. Here are some models recommended by Brian Harmon of Feet First on Fourth Street in St. Petersburg, described from left:

• Adidas AdiZero Mana: Weight — 7.7 ounces; $84.99. "A great lightweight racing flat that is best used for speed work and runs anywhere from a mile fun run all the way up to a half marathon. It tends to fit people with a little wider forefoot better because the toe box tends to run a bit more spacious than other comparable brands.''

• Asics Gel-DS Racer 8: Weight — 7.6 ounces; $99.99. "Asics tend to have a snugger, more form-fitting shoe and that holds true in the DS Racer 8. An advantage it also has compared to other racing flats is that it has a built-in medial posting, which means more support on your arch and more stability. This shoe is a favorite among half-marathoners that pronate and need a stability shoe but race in a flat.''

• Mizuno Wave Elixir 5: Weight — 9.4 ounces; $104.99. "One of the most versatile trainers in the market. It tends to run close to an ounce per shoe lighter than other brands who also produce lightweight trainers. This would be great for running your first marathon all the way up to your 10th Ironman. Because it has more cushioning and support than racing flats, people looking for a little more in a racing shoe or want a little less weight on their everyday running shoe should really consider this rather than going barefoot altogether.''

All shoes available at Feet First, 4949 Fourth St. N, St. Petersburg, (727) 898-1130, and 3401 Bay to Bay Blvd., Tampa, (813) 835-1339.

Barefoot running proponents say it leads to improved technique 03/12/10 [Last modified: Friday, March 12, 2010 3:30am]
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