Have you seen those weird and stunningly trendy glove-like shoes that have five toe compartments? Or people running on the side of the road in a shoe that seemingly has less support than a sandal? Or, better yet, people running without wearing any shoes at all? Well, as you are surely aware, we have dialed back the clocks and are now entrenched in the barefoot running era.
Current evidence suggests that relative to traditional shoe running, conditioned barefoot runners -- such as those in Kenya -- demonstrate a tendency to run with a forefoot strike pattern (i.e., landing on the balls of the feet). This allows for a slow lowering of the body through eccentric (lengthening muscle contraction) activity of the calf muscles. In contrast, habitual shoe runners strike the ground with the heel, and then use the foot as a rocker for the body to fall forward.
Relative to a heel-strike, the forefoot strike of barefoot running is associated with a reduction in the rate at which the body collides with ground, and, presumably, the muscle and ligamentous demand to the knee, both of which are associated with risk of knee injury. According to our preliminary findings at the University of Southern California, however, the catch-22 is that in barefoot running there is a shift in demand from the knee to the ankle and its supporting structures. Unsurprisingly, recent anecdotal and clinical reports have linked this running style with an increased potential for plantar fasciitis, tibial stress fractures, and calf pain.
Similar to their conditioned barefoot running counterparts, when habitual shoe runners run barefoot, or in barefoot shoes, there is an immediate change from a heel-strike to a forefoot strike. This inherent change occurs in order to prevent collision between the heel and the ground. However, per our initial reports, unlike habitual barefoot runners, the calf of a novice barefooter is typically not conditioned to maintain this increase in demand, leading to calf muscle fatigue. As a result, there is a reversion to the traditional heel-strike pattern following a short bout of barefoot running, but now without the shock-absorbing layer of a shoe. Consequently, the rate of collision with the ground can rise upwards of 150-percent higher than initial barefoot running, likely increasing the knee-injury risk. It appears that the only way to prevent this is to train the foot and calf to this new running pattern, highlighting the importance of a long-term transition to barefoot running prior to ditching your shoes.
The purpose of a transition to barefoot running would be to develop the motor pattern, as well as muscular strength and endurance to optimize barefoot running performance, while dually minimizing injury risk. Thus emphasis would be placed upon eccentric training of the calf in order to develop the ability to consistently land on the balls of the feet. In contrast to a concentric exercise (muscle shortening), eccentric exercise aims to strengthen the muscle when it's being lengthened. During eccentric activity, the load being resisted exceeds that of the muscle force output; thus the muscle is effectively absorbing energy. This is akin to what occurs when you forefoot strike and rely on the calf -- in its now-lengthened position -- to slowly lower the body and prevent collision with the ground. As a result of the altered loading mechanism, eccentric exercise is associated not only with strength gains but increases in the size of fast-twitch muscle fibers.
Running magazines would lead you to believe that barefoot running reduces injury risk and potentially maximizes performance. However, it appears that, as this is a new trend, there is simply insufficient prospective data to say otherwise. But, as in all changes in life, there may be a few trade-offs. From an injury perspective, does the forefoot strike and reduction in loading rate now synonymous with (conditioned) barefoot running counteract the increase in demand to the calf, Achilles, and ankle-joint complex? Will this increase in energy absorption induce muscle tears or tendonitis? And does the reduction in knee-joint loading warrant a lengthy and strict adherence to a barefoot running transition protocol? As all good scientists say when posed with difficult questions and trying to buy more time to answer them: It depends. But only time will tell.
Follow Rami Hashish, DPT on Twitter: www.twitter.com/runinjuryfree
The difference is that with traditional built up heel running shoes, it is difficult to get the forefoot to land simultaneously with the heel or forefoot first then heel touchdown because having an elevated heel on the shoe prevents this - so what you have is a heel strike first followed by a breaking motion.
Barefoot running articles and books have failed to really point out the fact that even if your forefoot is landing first, the heel does touch down (I hope) and you will not see an Olympic 10,000 meter or marathoner running without any heel touchdown. I hope no one is running on the forefoot only for more than 200 meters.
We need a better description of he barefoot minimalist runner - this article is not accurate.
I am a runner and also a physical therapist. I kept seeing this one man out early in the morning running barefoot on the roads. So I thought I needed to try that out. The most amazing thing was how I shifted completely onto the front of my foot. The other thing I noticed was how lighter I was with each step.
Also most runners aren't landing with a heelstrike. Or at least the good ones. They are landing midfoot and the wearing down of the shoes that you are seeing is from a shear force as the foot lands further forward.
You would be surprised how little published research we have on actual runners running. Recently (last 2 years?) I read a published study written by a researcher who placed a video camera along a marathon and once analyzed found the majority were actually landing midfoot.
Take those shoes off and give it a try. Also if you are a runner see what happens when you throw out that heal strike running style. You might even be faster!
And my interest is NOT helping good runners become better runners (any more than I feel it important to help the extremely wealthy become even more disgustingly wealthy). After all, they're doing fine already.
I am more interested is in helping those who don't run well or who can't seem to run gracefully, or enjoyably in shoes, and especially those who quit running because they found it hurt too much.
To that end, I will continue spreading the word that the most beneficial aspect of barefoot running is NOT that it builds foot strength (that's merely a nice side effect).
The most important aspect of barefoot running is the ability to TEACH us to avoid injurious stresses (long before we get injured) - all of those stresses pass through our sensitive soles (our quality control inspectors, or first-alert warning systems) letting us know, immediately, emphatically, with each and every step, when we're subjecting our foot, and the rest of our body, to excess stress. And you thought soles were sensitive just so your sibling could torture you by tickling your feet!
Research is great, and eventually, maybe some will show us scientifically what our ancestors knew long before shoes began disabling modern human feet.
One tip for anyone wanting to try it out: The riskiest thing to do is simply replacing your running shoes with VFFs or other super-minimal footwear, without cutting your mileage. That'll put you in the highest risk group (and if you get hurt, don't blame the "fad"). You should alternate *barefoot* (not *minimal*) sessions with your usual runs in your usual shoes for quite a while. A really great method is simply taking your shoes off toward the end of a run, maybe the last few hundred meters, and running home barefoot. Don't be afraid of hard surfaces, either. They're actually safer than people generally think.
The warnings are true though: Ease in. Seriously. Switch between normal shoes and barefoot/minimalist at first. Walk barefoot or in minimalists for a week, preferably on grass. Then, start walking with a couple of minutes of jogging. Jog ten minutes the next week, twenty after that. Focus on the forefoot strike, legs under hips, back straight, heels almost to your butt. Don't be afraid to take a week off if your calves or ankles hurt. Walk barefoot at home and wear minimalists out as often as possible (not every workplace or social event is accepting, but do what you can) and practice the forefoot strike consciously when walking or running. You'll be using dormant muscles, so they'll take time, but the advantages can be marvelous.
Most importantly, if you like shod-running, and you don't have injuries, keep it up! Don't fix what ain't broken. The minimalist style's working for me and a number of others right now, but if it isn't for you, enjoy!
Try going literally barefoot occasionally on a variety of terrains, of course be careful - being careful IS the reason gong barefoot works. Going literally barefoot allows us to benefit from the good senses we are blessed with, to provide immediate and emphatic feedback, with each and every step, from our sensitive bare soles, teaching us to move more gracefully and safely.
I have walked well over 100 miles BAREFOOT this summer on all surfaces in preparation for running. Three weeks into the walks, I tried to run a 1/2 mile and bruised my heel. Don't do it. Walk at least 50 miles with the fore/midfoot first.
I have managed to walk a strong arch into my feet where none was before. Old ankle pains from chronic sprains? Gone. I can now run a few miles, soft and silent, but my calfs and/or form still need some more work. I'm starting to see major results. Heck, I ran 2 miles this week on rough woods trails and crushed acorn topped asphalt!
I have yet to buy a minimal shoe except the Invisible Huarche, which I have not worn. Doesn't feel right now that I'm getting better with bare feet. I'll also say that I have never been a regular runner, I'm more of a general recreational athlete/hiker.
The majority of injuries are due to jumping into it too fast. Heck even if you take a couple weeks off you need to slow back into it. And also realize that you are fighting your natural tendency of a lifetime of heel striking.
You need to be methodical about it. I know people that switched to minimalist shoes that simply can't transition to a forefoot strike. They stubbornly continue despite warnings from others and injured themselves.
Oh and your picture is ridiculous. You don't run on your toes and certainly not that far out in front from under your body. I hope this article doesn't get submitted in regards to your PhD
Translation: Ease into it. If it hurts, ease off. If you like it, keep doing it!
What were people thinking when they chased streakers in the 70's?
If they had caught them, what next?
Did the streakers experience calf fatigue in greater numbers than their pursuers with shoes?
Science is cool!
Brilliant! Never thought of that.....
Your article also makes the lazy point that there is no evidence that barefoot running causes less injuries. Whilst true, this is misleading as there is also no evidence to show that shod running helps prevent injuries - none! Isn't that a bit odd considering all the money that has been pumped into the technology contained within those shoes that there is no evidence to say that they do anything for us?
Please research your articles in the future. This is just recycled misleading rubbish.
Experienced barefoot runners, instead of pointing the toes toward the ground by tensing the calves, simply bend the knee a bit more before landing. High-speed video analysis of experienced barefoot runners shows that as the fore-foot lands (gently, not striking), the heel is barely (a millimeter or two) off the ground, and soon touches to save the calves from excess strain.
The foot will land slightly in front of the body, but, because the knee is bending at this point, and the body is moving forward, the foot lands at the same speed as the ground beneath it, and is soon under and behind the body.
This experience comes from playing (experimenting) while actually barefoot (not in "Barefoot Shoes") on a variety of terrains. Pretty much the same conditions under which the best runners in the world grow up.
As we evolved our tools became more complex and then influenced our evolution. H. Sapiens sapiens, may have evolved to be a shoe, and clothing, wearer. If this argument is the case, running barefoot would unnatural for us, under many of the most common terrestrial conditions. We may have evolved in shoes.
The people in this world who most frequently go barefoot don't have the money to buy on a regular basis. Bare feet in America are possible due to our proclivity to sanitize our environment and eliminate parasites, not to mention our resolution to practice allopathy so frequently.
As a completely anecdotal report: I always hated running as an activity unto itself and especially loathed distance running. However, I enjoyed activities that involved running (e.g. soccer) and would often run around the house or sprint short distances to get somewhere faster. After finishing college, I read enough about 'barefoot' running to psych myself up, got a pair of Vibrams, and gave it a whirl. I eased into it by wearing them around on the weekends, then every day, then finally going on short runs.
Regardless of any structural benefits or risks, running 'barefoot' reminded me of how it felt to play as a kid. I ended up not hating it. I still don't run much or very far, but a couple of nagging issues I'd had with running were resolved by structure-less footwear (most importantly, my left toe stopped going numb mid-run).