This video by NJ Sports Medicine shows a clear comparison of foot-strike when a runner wears classic training shoes for running versus when the same runner is barefoot. According to the information on the video, it was the inspiration for Lieberman's Harvard study.
Runners that practice barefoot running change the way their foot strikes the ground. Most runners were raised with running shoe companies and store sales people telling them that the correct way to run was to land on the heel, then to pronate and roll to the toes and push off. This method led to the development of ever increasingly technical shoes that give support and cushioning for landing on the heel. This method also sends shock up the leg when the heel contacts the ground. It is similar to putting on the brakes every time the foot strikes the ground. When a runner practices barefoot running, the forefoot strikes the ground first and bears the weight of the runner. The forefoot is a larger surface, the leg acts as a spring and the body absorbs forward motion as a whole. That is why barefoot running is good.
Gene, what do you think about "running barefoot" without actually running barefoot? I.e. working on good technique and midfoot strike while still wearing cushioned running shoes.
ReplyDeleteWho is Gene? ;)
ReplyDeleteAny compromise to running barefoot, is that: compromise. You lose the ability to feel the ground, so you will not make natural corrections in impact and technique. If the cushioned shoes have any increase in sole thickness at the heel height in relationship to the forefoot, then it will interfere with the position that your foot has to be in to get a forefoot down first. You will have to angle down more, unnaturally. The elevated heel forces heel striking. That is the one aspect of the Nike Free shoes, for example, that make them nothing really even close to running barefoot. I highly suggest trying flat XC shoes to get nearly barefoot. The Saucony Kilkenny is my choice. Or try a cheap pair of water shoes that you can get at Target for about $10.