Running Through a Primal Lens: Why We’re Built to Run—And Why Most of Us Do It Wrong
We’re built to run. Our ancestors didn’t just stroll around—they ran for survival. In fact, we evolved to be one of the best long-distance runners on the planet. Running is in our DNA. But today, running often leads to pain and injury. Why? Because we’re not running the way we were built to. Our bodies are designed for endurance and efficiency over long distances, but modern life has thrown us off course.
The Biological Blueprint for Running
There’s fascinating biological evidence that shows just how much running is wired into our species. Take, for example, the nuchal ligament—a piece of connective tissue that stabilizes the head when we run. This ligament is found in animals built for running, like horses, but is absent in non-running primates like chimpanzees. It’s a feature that helps us keep our heads steady, making running possible for miles and miles.
It doesn’t stop there. We also have long tendons and ligaments in our legs and feet that act as springs, storing energy when we land and releasing it when we push off. Our large gluteal muscles—key for stabilizing the body while running—are far more developed than those of our closest relatives, the great apes. These evolutionary traits point to one undeniable fact: we are built to run.
Running to Survive
Historically, humans weren’t just casual joggers. They were persistence hunters. Early humans would chase prey across the savannah, not by sprinting, but by outlasting the animal. This technique allowed humans to exhaust animals over long distances, often running them to the point of collapse. Animals like antelopes might be faster over short distances, but humans excelled in endurance. We could run for hours—sometimes even days—until the prey was too tired to continue.
It’s mind-blowing to think that this same body we inhabit today is capable of that kind of stamina. But here’s the catch: we’ve lost touch with how to run properly. The introduction of modern, cushioned running shoes has changed the game, allowing us to strike with our heels first—something that is almost impossible if you’re running barefoot or in minimalist shoes.
These thoughts ran through my head this morning as I hit the trails in my Earth Runners—minimalist sandals that are just a few millimeters thick. I’ve been running regularly for less than a year, but I’ve already made significant changes. Before switching to minimalist shoes, I would end up injured after races. In June 2023, I was on crutches with shin splints after a weekend event. In March this year, after a 7K, I had severe hip pain that took weeks to heal.
That’s when I made the switch—100% minimalist shoes. I now run in Earth Runners and Vibram FiveFingers, and they’ve forced me to adjust my form. My cadence has increased, my stride has shortened, and I’m landing on my forefoot. I no longer rely on the soles of my shoes to absorb impact—I let my body do what it was designed to do.
The result? Running has become enjoyable. Recovery is quicker. And the best part? I’m not in pain.
Lessons from the Tarahumara
A great example of what’s possible when we run the way we’re supposed to is found in the Tarahumara tribe of Mexico. The Tarahumara (also spelled Rarámuri) are legendary for their ability to run vast distances in rough terrain—often in nothing more than thin sandals. Their approach to running is simple: they run lightly, with a quick cadence, and rely on their bodies’ natural mechanics to carry them over long distances. They don’t run to win medals or set records. They run because it’s a natural part of their life, their culture, and their survival.
Chris McDougall, in his book Born to Run, explores the Tarahumara’s running lifestyle and uncovers how we’ve lost our connection to this primal form of movement. His trainer, Eric Orton, helped McDougall learn how to run in a way that aligns with our natural biomechanics. Born to Run and the sequel, Born to Run 2, are incredible resources if you’re interested in diving deeper into the science and history of why humans are built to run—and how we can rediscover this lost skill.
I’m not saying everyone should immediately ditch their shoes and go run a marathon barefoot (although, I highly recommend trying minimalist footwear!). But it’s important to understand that just because you can run, doesn’t mean you’re running correctly. Think of running like a skill—just because you know how to shoot a basketball doesn’t make you an NBA player. The same is true with running.
If you’ve ever been told you shouldn’t run because of joint pain, chances are it’s not running that’s the issue—it’s how you’re running. The problem often starts with our shoes and the artificial surfaces we run on. If you’ve ever wondered why running hurts, this is a big part of the answer.
Reconnect with Your Primal Roots
Like a killer whale trapped in captivity, suffering from depression and a collapsed dorsal fin, we, too, are suffering from the modern lifestyle. We’ve imposed restrictions on ourselves—whether it’s sitting all day, wearing over-cushioned shoes, or pounding the pavement instead of trails. We’ve forgotten that we are designed for movement, designed to run, and designed to thrive in nature.
I used to think there was a shoe for every situation, but I’ve changed my perspective. Now, I see shoes as tools for insulation and protection from sharp objects. Unless you need those things, there’s no need for shoes. The more you strip away modern conveniences and get back to your primal roots, the better your body will function.
When I run in my Earth Runners, I feel grounded—literally. The stainless steel laces keep me connected to the earth with every step, and I can sense every change in terrain. It’s freeing in a way that running on pavement or in thick-soled shoes could never be.
Running doesn’t have to hurt. If it does, it’s likely because you’re not running the way your body was designed to. We’ve built up shoes to mask the pain, just like we use band-aid solutions for gut health issues like inflammation and psoriasis. But masking the pain doesn’t solve the problem—it only covers it up.
So, take off your shoes (or switch to something minimal), hit the trails, and reconnect with the way your body was meant to move. Trust me, your feet—and the rest of your body—will thank you.
Daniel E. Lieberman’s Research
Daniel Lieberman, a professor at Harvard University, is a leading researcher on the evolutionary biology of running. His studies on the biomechanics of running and endurance running’s role in human evolution are highly respected.
- Lieberman, D.E., et al. (2010). Foot strike patterns and collision forces in habitually barefoot versus shod runners. Nature, 463, 531-535.
This study compares how barefoot runners versus those in modern shoes land on their feet and how that affects force on the body.
Nuchal Ligament Study
This study looks at the presence of the nuchal ligament in endurance-running animals, including humans, linking it to the ability to stabilize the head during running.
- Bramble, D.M., and Lieberman, D.E. (2004). Endurance running and the evolution of Homo. Nature, 432, 345-352.
The Tarahumara Tribe’s Endurance Running
Chris McDougall’s Born to Run (2009) offers a deep dive into the Tarahumara people’s extraordinary endurance running abilities and minimalist approach to footwear. While not a formal study, this book cites various researchers and includes detailed accounts of their running form.
- McDougall, C. (2009). Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.
Persistence Hunting and Evolutionary Biology
- Carrier, D.R. (1984). The Energetic Paradox of Human Running and Hominid Evolution. Current Anthropology, 25(4), 483-495.
Carrier's work on how human endurance running capabilities relate to persistence hunting in our evolutionary past.
Minimalist Footwear and Injury Prevention
There are ongoing studies that suggest transitioning to minimalist footwear can reduce injuries, but proper form and gradual adaptation are necessary.
- Ridge, S.T., et al. (2013). Foot bone marrow edema after a 10-week transition to minimalist running shoes. Medicine & Science in Sports & Exercise, 45(7), 1363-1368.