August: Sole

   Lose the shoes and watch your performance fly? Barefoot runners tread the quirky fringe of serious fitness. The very idea of taking your regular run with naked heels and toe pads pounding into pavement probably sends a shudder through your gut. And yet barefooters are beginning to find legitimacy, even vindication.

   South African Zola Budd twice broke world records in the women's 5000 meters, both times without wearing shoes. Ethiopian Abebe Bikila won two consecutive Olympic marathons unshod. And Bassirima Soro, an Ivory Coast native, won his fifth Tucson Marathon by shedding his shoes at mile 14. Is there something about the African continent that gives human feet titanium soles . . . and also wings?

   More likely, we Westerners coddle our feet like babies who refuse to grow strong. In fact, barefoot advocates suggest that we're begging for injury. Good running shoes, with their rigid soles and cushioned inserts, allow feet to become lazy. Worse, they change our natural running form so that shins, ankles, back muscles, and hips bear awkward loads with each step. One Canadian study has shown that heavily cushioned shoes are more likely to provoke injury than simpler designs. There's growing evidence that motion-control shoes do more harm than good. And there's little question that shoes of any kind squander energy in the same way that soft, underinflated tires result in poor gas mileage for your car.

   Scientific research on barefoot running is scant. Its popularity has been advanced by skin-to-the-pavement evangelists, their growing ranks apparent at any marathon or 10K event. The trend hasn't been lost on shoemakers, at least two of which now offer models that mimic the sensation of running barefoot without the broken glass, gravel, and grime. Indeed, minimalist footwear is quickly turning into a sensation. Those not quite willing to bare all are turning to ballet slippers, boat shoes, and other thin-soled apparel that provides a minimum of protection while letting the foot connect with the ground in as natural a way as possible.

   Podiatrists are horrified by this whole business. They'll tell you that barefoot running is a no-no for anyone with diabetes since simple foot wounds can lead to serious complications. Impact injuries to joints and connective tissue will he exaggerated when you run barefoot. Scrapes and puncture wounds may seem tolerably painful, but it's important to remember that streets are full of bacteria, germs, and fungi. So are trails that meander through glorious, pristine forests.

   Are you still game? Many converts to barefoot running suffered intractable pains in their shoes that years of advice failed to solve. But even the most ardent proponents will tell you to begin slowly. Grass and indoor tracks are the best places to initiate your naked feet. Give them plenty of time to heal between workouts. Advance to clean sidewalks. All of these workouts should be relatively short augmentations of your regular training program. Seek to learn from them. Who knows? If the experience is good, you may start rethinking your running shorts, too.