Q:More health professionals are paying attention to research that shows that running shoes can often lead to problems with hips, ankles and knees. It seems that switching to running barefoot or with minimalist shoes can lead to other foot problems. How do you know which is best for you? How do you make the switch safely? — Ellen Jampolsky, Baker City, Ore.

A: In the age of athlete-sponsored sport shoes, it seems revolutionary to even consider running barefoot, no shoes at all, naked feet on the ground, feet actually touching the running surface directly. Not that this is anything new for runners: In 1960, the late Abebe Bikila of Ethiopia won the Olympic Marathon barefooted; in 1984, Zola Budd of South Africa broke the Olympic world record in the women’s 5,000-meter similarly unshod. At the time, the fact that these champion runners trained, competed and won while running barefoot was a curiosity.

But since the release of Christopher McDougall’s book “Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen,” documenting his experience with the Tarahumara Indian tribe in Mexico whose members run hundreds of miles with only thin leather sandals, interest in barefoot running and running with minimal foot covering has grown exponentially.

Running has always been a popular form of exercise. Popularity brings commerce, which, for a runner, means shoes. According to barefoot-running enthusiasts, with the scientific backing of researchers in biomechanics, the heel cushioning and shock absorption in shoes is causing knee pain, shin splints and plantar fasciitis, because runners adapt their gait to the shoe rather than to the terrain. Because the shoe cushioning and support desensitizes the foot to the actual impact, runners tend to strike the ground hard on their heels, sending shock waves through the body.

High-school teacher Jason Robillard of Grand Rapids, Mich., became a barefoot-running enthusiast after losing seven toenails and taking weeks to physically recover from a couple of running events. Robillard is also the owner of Barefoot Running University and The Ultramarathon Store in Zeeland, Mich. His book, “The Barefoot Running Book: A Practical Guide to the Art and Science of Barefoot and Minimalist Shoe Running,” provides the curious runner with information on how to transition from fully shod to minimalist to barefoot running including training schedules, drills and gait techniques.

Robillard recommends a very gradual transition to going barefoot because the joints, connective tissue, skin, and sensory apparatus in the feet need to be reawakened. To reintroduce your feet to the tactile sensations of the ground, try walking and working barefoot around the house and in the yard then move onto activities in a grassy field or a sandy beach. This process could take weeks. Be patient!

The barefoot running gait is totally different from that performed when shod with high-tech shoes. Learning to step lightly with a gentle midfoot “kiss,” instead of the hard heel-strike pounding, requires focus and practice. But learning this gentle technique is what ultimately allows you to run on any surface, not just on soft grass or sand. Be gradual and progressive in your training via short walks and runs before attempting a run of any duration.

Finally, for those who fear contact with rocks, glass, animal excrement and other hazards of the great outdoors, try minimalist shoes such as those made by Vibram Five-Finger, Terra Plana and Feelmax.

Barefoot running is not for everyone, particularly diabetics who may be suffering from peripheral neuropathy, which will interfere with necessary sensation through the feet. But, if this sounds appealing to you, do your homework on training and transitioning. Consult with experienced experts before tossing your shoes into the trash.

Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.