The Basic
Knowledge of Barefoot Running
and its
Potential
Benefits and Harms
A Research
Paper Presented to
Mr. Dustin
Celestino of the English Resource Center
Asia
Pacific College
Magallanes,
Makati
In Partial
Fulfillment
Of the Requirements
for the Course
RESWRIT-Research
Writing
Irwin B.
Ricardo
April 2013
A. Background
of the Study
Running is a means of
terrestrial locomotion allowing humans and other animals to move rapidly on
foot. It is simply defined in athletics terms as a gait in which at regular
points during the running cycle both feet are off the ground.
The psychologist Mihaly Csikszentmihalyi
might describe the experience of running as "flow", the state of mind
in which you are fully immersed in what you are doing.
In recent years, running becomes
one of the trendiest fitness activities of people all over the world. The main
reason people run is because of the health benefits it provides. There are many benefits running can provide.
According to the online article
titled “Benefits of Running” written
by Christine Luff. Luff states the health benefits of running.
“Studies have shown the health benefits of running to be
tremendous, reducing your chances of everything from the common cold to cancer.
Running is among the best aerobic exercises for physical conditioning of your
heart and lungs. It helps ensure the efficient flow of blood and oxygen
throughout the body, things that are proven to help to decrease the risk of a
heart attack.
Running helps you improve your fitness and stamina. As a
weight-bearing exercise, running also increases bone density, which can fend
off osteoporosis.”
(http://running.about.com/od/runningforbeginners/a/whatisrunning_2.htm)
(http://running.about.com/od/runningforbeginners/a/whatisrunning_2.htm)
Also Luff write that running is
an activity that combats stress and depression of people.
“Running -- like other types of exercise -- is a great
stress-reliever and may even relieve mild depression. Research shows that
healthy adults who exercise regularly are generally happier than those who
don't. As a runner, you'll likely feel more energetic and creative.”
Running is a strong outlet to
support and live a low stress life. It also provides the health awareness to
live a healthy lifestyle. Running changes the lifestyle of people in terms of
fitness and well being, running provides a better outlook of a healthy future
than those who do not run. Studies show that runners find it easier to sleep at
night rather than those who do not run.
The popularity of running worldwide
leads to the increasing growth of runners in different age groups. There is a
new trend in running that focuses in the naturalist and minimalist approach.
When talking about naturalist approach in running, it means to run barefoot
while the minimalist approach in running deals in running using minimal
footwear. This new trend in running is called Barefoot Running.
Mark Stibich, Ph.D. wrote the
online article “What Is Barefoot Running and Is Barefoot Running Healthy?” in
this article Stibich states the definition of Barefoot Running.
“Barefoot running is running in barefoot (simple enough) or in
running shoes with minimal support.”
(http://longevity.about.com/od/lifelongfitness/f/barefoot-running.htm)
(http://longevity.about.com/od/lifelongfitness/f/barefoot-running.htm)
In spite of the rising popularity
of Barefoot Running, only a minimal number of runners switch or attempt to run
barefoot or with minimalist running shoes. Many people who claim running barefoot
can help increase running efficiency and lessen running related injuries,
others remain skeptical whether to attempt or switch to barefoot running from
their conventional running style.
Stibich states that Barefoot
running can help lessen the risks of injuries and correct the mistakes in
running.
“When you run barefoot (or in minimal shoes), you feel
everything. You quickly learn to adjust your stride for optimal shock
absorption, which in turn protects your whole body.
The typical barefoot runner is a person who has been running
for years and has injuries and is willing to try anything. After a few weeks of
barefoot running, injuries often disappear. This is because running barefoot
will naturally correct errors in stride that cause the injuries by the first
place.”
Barefoot Running can provide many
benefits especially in increasing the performance of the runner and help lessen
the impact of injuries related in running. With the increasing popularity of
Barefoot Running can be considered as an alternative method in running and it
can provide a more effective run than running with regular running shoes.
This research paper focuses on the
basic knowledge about Barefoot running and its potential benefits and harms.
B. Statement of
the Problem
This research aims to answer the
questions:
1.
What is Barefoot Running or minimalist running?
2.
What are the potential benefits and harms from
running barefoot?
C. Significance
of the Study
Future and Casual Runners
This research paper can help and raise awareness about
barefoot running. It will show the potential benefits barefoot running can
provide as well as its potential harms. In this way runners can have an
alternative style in running besides the more conventional style of running
which uses padded footwear. This can also provide a general idea to future
runners who want to start running in barefoot as well as casual runners who
wish to switch into barefoot running.
Running Instructors and P.E. Teachers
This research paper
can help Running instructors as well as P.E. teachers provide the knowledge
about the increase in efficiency in running while in barefoot or minimalist
footwear compared to those who run using typical running shoes. This research
paper can provide an overview about Barefoot Running and how it can be a
possible alternative program
Athletes
This research paper
will give knowledge and vital idea about running barefoot and the use of
minimalistic footwear to athletes specializing in running in which can help increase their efficiency while
running and lessen the amount of injuries
during running and training. This research also encourage athletes to
try barefoot running as an alternative training method and compare the results
between running barefoot and their conventional training/running style.
Future Researchers
This research can
help future researchers as a potential reference due to the given information
of this study about barefoot running or the use of minimalistic foot wear. This
research can also provide an overview of the benefits and harm a runner can get
when running barefoot.
D. Scope and
Delimitation
Barefoot Running is a type of running which is gaining
popularity in recent years, this type of running is unconventional and
unorthodox to new and old runners; this research covers the basic knowledge
about Barefoot Running. Also this research will also include the potential
benefits and harms in running barefoot or running using minimal footwear.
This research will only focus on Barefoot Running and
minimalist running other running types will not be discussed. Surveys and interviews will not be used in this
research due to time constraints.
E. Materials
and Methods
The information used in this research was based on internet
articles which are related to Barefoot Running. The researcher intention is to
inform the readers about the fundamental knowledge of Barefoot Running as well
as the potential benefits of Barefoot Running and its harms.
This research will use studies about Barefoot Running found
in the internet written by experts in barefoot running.
F. Definition of Terms
Barefoot Running
is to run
naturally, without any kind of protection or foot wear; to run barefooted
Minimalist Running
is to run using thin soled shoes with minimal padding, lacks
high cushioned heels, stiff soles and arch support; to run almost barefoot with
minimal footwear
Shod Running
is to run with modern
running or athletic shoes characterized by a softer midsole, elevated heel, and
potentially some form of “motion” control type devices
Foot strike
the action of the
foot striking the ground when walking or running
Heel or Rear Foot
Strike
the action at which the heel of the foot or
shoe first makes contact with the surface,
causes more impact to the legs
Mid Foot Strike
the
action at which the heel and ball land simultaneously with
the surface
Forefoot Strike
the action at which the ball of the foot (forefoot) lands
first before the heel comes down , distributes the impact to the legs evenly
Human Gait
the way locomotion is achieved using human limbs. Human
gait is defined as bipedal, biphasic forward propulsion of center of gravity of
human body, in which there is alternate sinuous movements of different segments
of the body with least expenditure of energy
Chapter 2
Discussion
What is Barefoot Running and what are the potential benefits and harms?
I. Definition
of Barefoot Running
Barefoot running is to run
naturally and or using minimal/thin soled footwear while running.
Barefoot running can increase
the effectiveness of the runner, develops foot biomechanics and lessen the possibility
of getting injured.
In the online article “Barefoot
Running - The Pros and Cons of Going Shoeless” written by Elizabeth Quinn,
according to Quinn supporters of Barefoot running claim that running barefoot
can increase the performance of a runner.
“Advocates claim that running barefoot improves foot
biomechanics and reduces injury risk. And while studies have found that running
efficiency increases by 4% while running barefoot, there is still a lack of
well-designed studies comparing the incidence of injuries in runners wearing
shoes with those running barefoot.”
Arguments and
debates about running barefoot or with minimalist foot wear against running in
the conventional running shoes surface with the different experts in running.
Quinn wrote the
argument of experts that supports Barefoot running. In this argument, experts
say that running with running shoes can be a hazard for the runners.
“Some experts agree
with the shoeless runners; wearing shoes causes the small muscles in our feet
to weaken and the tendons, ligaments and natural arches to stop doing their
job. They believe that the result of supportive shoe inserts, orthotics and
extra cushioning is poor foot biomechanics and increased risk of foot, leg and
knee injuries.”
In defense in
running using the conventional running shoes, Quinn wrote that experts that
supports running in running shoes can also help the runners.
“Other experts
argue that the right shoes can, in fact, correct biomechanical problems and
help reduce injury risk.”
The right running
shoes will make or break a runner. It is true that the correct or suitable
running shoes can help prevent muscle strains, avoid injuries and correct
biomechanical problems of the lower body. It is easy to recommend running
barefoot or with minimal footwear if a runner is not sure of the running shoes
he or she is wearing to reduce the risk of getting injured.
Quinn lists the
potential benefits and harms of Barefoot running.
The Potential Benefits of Barefoot Running
- · You may develop a more natural gait and strengthen the muscles, tendons and ligaments of the foot.
- · Removing the heel lift of most shoes helps the Achilles tendon and calf muscle stretch and lengthens and may reduce injuries, such as calf pulls or Achillies tendinitis caused by short, tight tissues.
- · Runners will learn to land on the forefoot rather than the heel. The heel strike during running only came about because of the excessive padding of running shoes, but research shows this isn't the most effective natural running stride. Landing on the heel is essentially putting on the breaks every step. The most efficient runners land on the midfoot and keep their strides smooth, light and flowing. Landing on the forefoot also allows your arches to act as natural shock absorbers.
- · You may improve balance and proprioception. Without shoes, you activate the smaller muscles in your feet, ankles, legs, and hips that are responsible for better balance and coordination.
- · You may feel more grounded. Being barefoot helps you improve balance, but it also helps you stay grounded and connected with your environment. You'll learn to spread your toes and expand your foot while it becomes a more solid and connected base that supports all your movements.
The Potential Harms of Barefoot Running
- · Little Foot Protection
Shoes offer a
significant amount of protection from road debris such as glass, nails, rocks
and thorns. They also offer insulation in cold weather and protect us from
frostbite in ice and snow.
- · May Increase Achilles Tendinitis and Calf Strain
Most of us aren't
used to going barefoot, so a minimalist shoe will be a shock to our feet and
our muscles will initially feel overworked. In some people, this may even lead
to injuries such as Achilles tendinitis or calf strain when the typical heel
lift is removed from the shoes.
- · May Increase Plantar Pain
The bottom of the
feet (plantar surface) for most people is soft and tender. Going without a
stiff-soled shoe may initially cause plantar pain, or in those susceptible,
increase the risk of plantar fasciitis.
- · Get Ready for Blisters
Almost everyone who
switches to a minimal shoe or starts going shoeless will find themselves
battling blisters for the first few weeks until calluses are formed.
- · You Will Look Strange
Face
it: People will notice, and they may stare.
Knowing the
potential benefits and harms of barefoot running can provide an overview of
what to expect when starting to run barefoot or with minimal footwear. An
adjustment period will be needed if a runner switches to barefoot running from
his or her accustomed style of running
II. The Rising Popularity of Barefoot
Running
Barefoot running can
be shown in documents in ancient history. Documents about ancient history
reveal that early human ancestors run in barefoot to hunt their prey or to
survive and escape predators.
Online author
Richard Weil, MEd, CDE wrote the online article “Running: What’s the history of
running?”, the article gives an overview about the history of running.
According to Weil,
ancient people run to hunt.
“Ten thousand years
ago, hunter-gatherers like the Tarahumara Indians in Mexico, ran 15-75 miles a
day on the hunt.”
Other ancestors use
running as a mean to compete with each other and eventually makes running into
a modern day sports event.
The article of
Weil’s also states that the Marathon came from the Myth of Pheidippides.
“But it was
Pheidippides (490 BC), an ancient "day-runner," who put running on
the map. Pheidippides is purported to have run 149 miles to carry the news of
the Persian landing at Marathon to Sparta in order to enlist help for the
battle and was the genesis of the modern marathon.
It was the first
running of the marathon (26 miles 385 yard) in the modern Olympic Games of 1896
in Athens that commemorated Pheidippides' historic run.”
Another aticle about
Pheidippides was written by C.J. Schexnayder, the articles name is “Pheidippides:
The Man Who Ran the First Marathon”
Schexnayder tells
the story of Pheidippedes which is now associated to the Olympic sports event
called Marathon.
“For runners, the
Battle of Marathon is indelibly associated with Pheidippides. This Greek
soldier/messenger is said to have rushed from the scene of the fighting back to
the city of Athens to announce the victory over the Persians -- a distance of
about 25 or so miles depending on which route you take.”
(http://www.stridenation.com/2012/1/25/2723397/pheidippides-the-man-who-ran- the-first-marathon)
These documents
shows that ancient people like Tarahumara Indians run barefoot to hunt and
survive while Greek messenger Pheidippides runs barefoot or with minimal foot
wear to seek help/deliver the news of victory.
The most famous and
notable Barefoot running victory in the Olympic Marathon was the victory of
Abebe Bikilia of Eothopia. The Gold medal win of Bikilia started the popularity
of Barefoot running among runners and running enthusiasts.
The article “A Brief
History of Barefoot Running” written by Roger Robinson states that the win of
Bikilia initiates the popularity of Barefoot running.
“The African was
Abebe Bikila of Ethiopia. His bare feet skimmed over the hot streets of Rome
that night to give him the Olympic gold medal in a world-record 2:15:16.2.
Bikila's gold medal
in Rome is the most famous barefoot victory in modern running history, but far from
the only one. Bare feet were not invented in 2009, and have been the footwear
of choice for many top and other runners long before the current fashion.”
(http://www.runnersworld.com/barefoot-running-minimalism/brief-history-barefoot-running? page=single)
Barefoot running
is considered to be a winning strategy by runners from the past to the present.
Robinson also stated
that Barefoot running and the use of minimalist foot wear when running is
preferred strategy by winning runners.
“Minimalist shoes and barefoot
running has been a strategy of champions for decades.”
(http://www.runnersworld.com/barefoot-running-minimalism/brief-history-barefoot-running?page=single)
People evolve to run
and before the mid 1970’s most of the people can run in either no
shoes/barefoot or with minimal footwear like sandals and thin soled running
flats.
In the online
article “Running Before the Modern Running Shoe” written by Daniel Lieberman,
running barefoot or with minimalist running shoes are required for a safer run.
“Many people think
modern running shoes are necessary in order to run safely and comfortably, but
they were invented only in the 1970s. Before then, running shoes were just
simple running flats that had little cushioning, no arch support, and no
built-up heel.”
Barefoot running is
well suited in running longer distances without the use of expensive running
shoes with heavy cushions and elevated heals for support.
In the same article
by Lieberman, Lieberman stated that Barefoot running is considered to be the
best style of running in the past before the modern day running shoes were
invented.
“Humans were
running for millions of years, apparently safely, in running flats, in thin sandals or mocassins, or in no shoes at all.”
In the Philippines Barefoot running
is slowly gaining in popularity. Once in a while, runners can be seen running
with minimal footwear and running barefoot in marathons or wearing minimal footwear
to protect their feet from the heat and against objects that can cause
blisters.
This subculture of runners has their own
Facebook page called Barefoot Running Philippines.
Facebook Page: (http://www.facebook.com/barefootpinoy)
This Facebook page becomes the place
where people running barefoot meet and discuss Barefoot Running; providing
information about Barefoot Running and making it accessible to fellow runners
as well as making Barefoot Running more popular in the Philippines.
Filipino runners are welcome to
join this community to share insights and learn how to run in barefoot or with
minimal footwear.
III. Studies about Barefoot Running
Barefoot
Running Versus Shod Running
To understand the
difference of Barefoot Running or Minimalist Running from Shod Running is to
define their meanings.
Barefoot and
Minimalist Running is to run in a more natural way using minimal footwear as
protection or simply running barefoot. While Shod Running is to run with modern
day running shoes with softer midsole and elevated heels which offer stability
and protection to the foot.
When talking about
the mechanics of which is better, it is a must to consider the different
patterns of Foot Strikes while running. Runners who run barefoot or shod must
know their foot strike pattern when in contact with the ground. There are three
types of Foot Strikes; Heel or Rear Foot Strike, Mid Foot Strike and Forefoot
Strike.
Barefoot runners are
more inclined in using Forefoot strike when running unlike Shod runners who
uses Heel Foot Strike.
According to the online article “Forefoot
vs Heel Striking” written by Nick Del Boccio, runners have different foot
strikes when running.
“We wondered how runners coped with the impact caused by the
foot colliding with the ground before the invention of the modern shoe.
Here we show that
habitually barefoot endurance runners often land on the fore-foot (fore-foot
strike) before bringing down the heel, but they sometimes land with a flat foot
(mid-foot strike) or, less often, on the heel (rear-foot strike).
In contrast, habitually shod runners mostly rear-foot strike,
facilitated by the elevated and cushioned heel of the modern running shoe.
Kinematic and kinetic analyses show that even on hard surfaces, barefoot
runners who fore-foot strike generate smaller collision forces than shod
rear-foot strikers.”
The image below will show the
different foot strikes of a runner.
A. Shod running
and Heel Strike
Image 1.1 Heel strike: Running shoes
Image 1.2 Heel Strike: Barefoot
Images
from: http://barefootrunning.fas.harvard.edu/2FootStrikes&RunningShoes.html
The images show the
impact of heel strike while running barefoot and with running shoes. It can be
seen that there is an amount of impact when heel striking. More impact can be
seen in the Barefoot Heel striking (Image 1.2), it can be said that heel
striking during barefoot is more prone to muscle strain and injuries. Less
impact can be seen in Shod Heel striking because of the added protection and
cushioning that absorbs the impact of heel running.
Most of the time,
Shod runners Heel strikes.
According to the
online article “Modern Running Shoes & Heel Striking” by Daniel Lieberman
et al, most Shod runners runs using the heel strike.
Lieberman et al says
that Shod runners most often uses Heel strikes when running because of the
possible benefits it provides.
Potential Benefits of Shod Running according to Lieberman
- Comfortable to run – the cushioning in the rear foot area absorbs the impact of running. The running shoes reduces the impact to the ground by 10% and allocates the impact force over the majority of the rear foot that makes heel strike comfortable
- · Stability - the running shoe intend to prevent too much movement such as pronation (The outside part of the heel makes initial contact with the ground.) This ensures the runners feel of stability in modern shoes.
- · Thicker rear foot cushioning than forefoot cushioning -the high heel makes it easier to heel strike because the sole below the heel is typically about twice as thick as the sole below the forefoot. So if your foot would tend to land flat when barefoot, it will land on the heel when in a shoe.
Shod running is more
prone to injuries.
Lieberman also
states that heel strikes by Shod runners have higher chance of injuries due to
the impact of the heel when hitting the ground.
“Many people like
to run this way and do so without injury. But some runners get repetitive
stress injuries each year (estimates vary from 30-75%) and one hypothesis is
that heel striking contributes to some of these injuries.”
A common question of runners: Why heel striking is
bad?
James Rat, the
author of the online article “If You Must Run with Scissors” states his
knowledge on the topic: Why heel striking is bad?
Rat wrote:
“High impact causes
a sudden halt to the lower leg, generating force throughout the bone, ending in
the knees. Over time, the quality of your excruciate the ligaments. The bands
that support your knees, will diminish due to the blunt impact of a heel
strike. The sensation of the heel strike can be described as ‘heavy-footed’.”
What are the potential harms of heel strikes for Shod
runners?
An online article “It’s
Toe Clever: The New Topo Running Hoof Shoe” by Dr. Katherine Lai. Lai states
that there are harms for Shod runners if they eventually continue using hell
strikes when running.
Potential Harms of Shod Running according to Lai
- § Running shoes result in heel first landing 75-80%
- § Heel-ground collision happens roughly 1000 times per mile run
- § Overall energy expended while running with shoes and heel striking is increased by 4%
- § The initial impact of heel striking is 3 times the body weight
- § Achilles tendon blowouts have increased 10% since the 1970’s when wearing running shoes
§
Running shoes have been proven to cause
additional:
54%
hip rotation torque
36%
knee flexion torque
38%
knee varus torque
B. Barefoot
running and Forefoot strike
Image 2.1 Forefoot strike
Image 2.2 Forefoot strike:
Barefoot
Image 2.3 Forefoot
strike: Running flats
Image 2.4 Forefoot strike:
Running shoes
Images
from: http://barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html
The images show
minimal to zero impact of forefoot strike while running in barefoot, with
running flats and running shoes. Comparing these images to Heel striking, the
images shows that forefoot striking is much better and can reduce injuries due
to the less impact to the ground when running.
Even if running with running shoes (Image 2.4), fore foot strike lessen
the impact and are more suitable when running.
Barefoot runners
apply all kind of Foot strikes but mostly use Forefoot strikes when running
In the article “Barefoot
Runners & Forefoot and Midfoot Striking” of Daniel Lieberman et al, he
indicates that,
“Habitual
barefoot runners use all kinds of landings, but predominantly forefoot strike,
even when going downhill.”
As a conclusion,
Lieberman et al states that Forefoot striking was the most frequent foot strike
used in Barefoot running.
“Our hypothesis is
that until recently most humans had much more varied gaits; sometimes they
landed on their heel, but more often they were mid foot or forefoot striking.
We suspect that forefoot striking was most common.”
Source: (http://barefootrunning.fas.harvard.edu/3RunningBeforeTheModernShoe.html)
This shows that even
barefoot runners can heel strike when running but these runners mainly use
forefoot strike as their preference due to the minimal to zero impact when
running.
Running barefoot or
with minimalist foot wear: Why is it good?
In the article “If
You Must Run with Scissors” written by James Rat, Rat supports Barefoot running
that uses Forefoot strikes when running.
Rat wrote:
“Landing on the
front of the foot allows your legs to be supported like a hydraulic system as
the knee and ankle joints flex simultaneously so that your heel barely touches
ground, avoiding high impact. The sensation can be described as ‘light-footed’
or ‘cat-footed.’”
There are potential benefits of Barefoot running as well as potential harms. Most of the benefits can outweigh the harms and can provide a healthier and efficient run for the runners.
The online article “The
Pros and Cons of Barefoot Running: What the Research Says” written by Tom Kelso
list the potential benefits and harms of Barefoot running.
Potential Benefits of Barefoot running
·
May strengthen the muscles, tendons and
ligaments of the foot and allow one to develop a more natural gait.
·
By removing the heel lift in most shoes, it will
help stretch and strengthen the Achilles tendon and calf muscle which may
reduce injuries, such as calf strains or Achilles tendinitis.
·
Runners will learn to land on the forefoot
rather than the heel. The heel strike during running was developed due to the
excessive padding of running shoes, but research shows this isn't the most
effective natural running stride. Landing on the heel causes unnecessary
braking on every stride. The most efficient runners land on the mid-foot and
keep their strides smooth and fluid. Landing on the forefoot also allows your
arches to act as natural shock absorbers.
·
It may improve balance and proprioception. Going
barefoot activates the smaller muscles in the feet, ankles, legs, and hips that
are responsible for better balance and coordination.
·
Running barefoot helps one improve balance, but
it also helps them stay grounded and connected with your environment. A person
can learn to spread their toes and expand the foot while it becomes a more
solid and connected base that supports all movements.
·
Potential
Harms of Barefoot running
·
Going barefoot or wearing a minimal shoe can be
quite a shock to the foot and require a slow adaptation phase. But that isn't
the only concern about a shoeless workout.
·
If you have no existing issues and no pain, do
you really need to change anything?
·
Running shod offers more protection from ground
debris such as glass, nails, rocks, and thorns. Shoes also offer insulation in
cold weather and protect the feet from frostbite in ice and snow.
·
Because most runners are not used to going
barefoot, unshod or a minimalist shoe will be a shock to the feet and thus
muscles will initially feel overworked. In some people, this could lead to
injuries such as Achilles tendonitis or calf strain when the conventional heel
lift is removed from the shoes.
·
The plantar surface (bottom) of the feet is
normally soft and tender in most people. Eschewing a stiff-soled shoe may
initially cause plantar pain - or in those more fragile - increase the risk of
plantar fasciitis.
·
It is inevitable that almost everyone who
switches to barefoot or a minimal shoe or starts going shoeless will find
themselves dealing with blisters for the first few weeks until calluses are
formed.
Source: (http://breakingmuscle.com/endurance-sports/pros-and-cons-barefoot-running-what-research-says)
C. Mid Foot
Strike
Mid foot strike is
a combination of Heel strike and forefoot strike, it occurs when runners land
simultaneously on the ball of the feet and the heel.
Mid Foot strike can
cause or reduce injuries depending on where the impact of the foot distributes
the force.
“A Note on Midfoot Strikes” is an article by
Lieberman et al that focuses in Mid Foot strikes. In this article, Lieberman
states that Mid Foot strike can cause and reduce the risks of injuries while
running.
“Depending on where the center of pressure is
at impact and how stiff the ankle and knee are during impact. One can land
softly in a mid foot strike without much impact transient, but some mid foot
strikes can generate impact transients like those of heel strikes. However,
these forces are distributed over larger surfaces areas, reducing the stress on
the foot.”
Source:
(http://barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html)
Does Foot Strikes
Matter?
The knowledge and awareness in
which foot strike a runner uses when running can help the runner reduce the
transient impact to the ground. Foot
strikes can cause or reduce injuries to the runner. For that Foot strikes does
really matter for the runners.
In the article “Why do Different
Foot Strikes Matter?” written by Lieberman et al, the article differentiate the
Heel strike from Forefoot strike.
“In heel striking, the collision
of the heel with the ground generates a significant impact transient, a nearly
instantaneous, large force. This force sends a shock wave up through the body
via the skeletal system. In forefoot striking, the collision of the forefoot
with the ground generates a very minimal impact force with no impact transient.”
Forefoot strike is the better way
to run, Barefoot running mostly use Forefoot strikes therefore it is much
better than Shod Running that uses Heel strikes.
Lieberman et al wrote:
“Therefore, quite simply, a
runner can avoid experiencing the large impact force by forefoot striking
properly.”
Source: (http://barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html)
Transition to Forefoot
strike and or Mid foot strike
With the knowledge that Fore foot
strike is better from Heel strike, can the transition from heel strike to
forefoot strike be trouble free?
The transition will not be easy,
the runners who wish to switch running styles requires a lot of patience. With patience, practice and discipline the
transition will be easier.
The feet of the runner is not
accustom to the increase usage of the lower body, the runner becomes dependent
of what he is usually doing, shod running.
To enable to shift to forefoot or
mid foot strike, the runner will need to strengthen the muscles in the feet.
Expect soreness in the feet and stiff lower body, this is normal and eventually
the runner will become adapt and the soreness will be gone.
There is a list of tips that can
help the transition be easier to accomplish. These tips were written by Daniel
Lieberman et al from the online article “Tips on Transitioning to Forefoot or
Mid foot Striking”
This is the list of Lieberman et
al:
·
Build up slowly! If you vigorously work out any
weak muscles in your body, they will be sore and stiff. Your foot and calf
muscles will be no exception. So please, don’t overdo it because you will
probably injure yourself if you do too much too soon.
·
Start by walking around barefoot frequently.
·
First week: no more than a quarter mile to one
mile every other day.
·
Increase your distance by no more than 10% per
week. This is not a hard and fast rule, but a general guide. If your muscles
remain sore, do not increase your training. Take an extra day off or maintain
your distance for another week.
·
Stop and let your body heal if you experience
pain. Sore, tired muscles are normal, but bone, joint, or soft-tissue pain is a
signal of injury.
·
Be patient and build gradually. It takes months
to make the transition.
·
If you are currently running a lot, you don’t
need to drastically reduce your mileage. Instead, supplement forefoot or mid
foot striking with running the way that you normally ran before beginning the
transition. Over the course of several months, gradually increase the
proportion of forefoot or mid foot striking and reduce the proportion of
running in your old style. Use the same 10% per week guideline in increasing
the amount of running you do forefoot striking.
·
It is essential to stretch your calves and
hamstrings carefully and regularly as you make the transition. Massage your
calf muscles and arches frequently to break down scar tissue. This will help
your muscles to heal and get stronger.
·
Listen to your feet. Stop if your arches are
hurting, if the top of your foot is hurting, or if anything else hurts!
Sometimes arch and foot pain occurs from landing with your feet too far forward
relative to your hips and having to point your toes too much. It can also occur
from landing with too rigid a foot and not letting your heel drop gently.
·
Many people who run very slowly find that
forefoot striking actually makes them run a little faster.
With this tips the transitioning
can be fulfilled easier. Patience and discipline is the key to success in
switching foot strikes and eventually the runner can absorb the benefit after
the long wait.
Like what Lieberman says:
“Don’t overdo it because you will probably injure yourself if you do too
much too soon.”
Source: (http://barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html)
Considering Barefoot
Running
There are ongoing
arguments about why people must run in barefoot rather using conventional
running shoes.
Does anybody must
consider running barefoot or with minimal foot wear?
In the article “The
Barefoot Trend: Professional Runners Race Toward Minimalist Shoes” written by
Dr. Katherine Lai, the article list the points to considers by the advocates of
Barefoot running.
Lai presented these
points to consider:
·
We evolved without shoes because of this, shoes
only serve to alter our natural gait. Runners should ditch those bulky,
cushioned trainers for the bare minimum: shoes that will protect the soles
without altering the foot’s natural contact with the ground.
·
Since you were a baby, you’ve worn shoes. You
might remember your first Nike or Adidas; a nice thick sole with padding up to
the base of the ankle. In a few remote parts of the world, though, nobody ever
wears shoes and evidence shows that they’re in much better shape because of it.
·
Running in running shoes exerts more strains on
joints than walking in high-heeled shoes
·
9 out of 10 runners sustain injuries while
training for marathons when using bulky running shoes.
·
Barefoot runners (or runners who wear minimalist
shoes) don’t seem to get injured more often. In fact, though the science is
still inconclusive, there does seem to be some protective benefit to running
this way. As the foot feels the ground, the body adjusts to the contour of the
surface. Foot, calf, and thigh muscles grow accustomed to these constant minute
adjustments. They get stronger. As we know, stronger lower body muscles often
correlate with fewer injuries, especially injuries like stress fractures and
twisted ankles.
Barefoot
Running and Minimalist Running: The Lighter the Better!
According to the Runner’s World
article “Barefoot Running” written by David Willey,
“Studies have
proven that less weight on your feet will improve your running efficiency and
decrease your time.”
Running shoes weigh more and as the
study states that the more weight in the shoes, the more it can affect the
runner.
Willey states that:
“Research has also shown that
barefoot running forces the foot to impact the ground differently. Running
shoes typically make runners strike the ground with their heel first, whereas
barefoot running changes the gait to a forefoot strike.”
This means, barefoot running can
lessen the impact or getting injured due to forefoot strike. Forefoot strikes
are more natural to runners and can achieve in barefoot running and minimalist
running.
Most runners tend to hesitate in
the transition to Barefoot Running due to the lack of protection from potential
hazards or foreign materials in the running field that can cause unexpected
injuries and blisters.
For the runners who wish to run
almost barefoot there is an alternative way by the means of Minimalist running
that uses minimal footwear in running that offers the closest experience like
running bare.
Willey states an alternative to running
barefoot who wants protection:
“Minimal running
shoes are an alternative for runners who want to try barefoot running but also
want to protect their feet from dirt, water, rocks and other roads hazards. The
barely-there nature of the shoes put little between you and the ground,
imitating barefoot running so you don't have to put your vulnerable soles at
risk.”
Does choosing the
appropriate running shoes affect the performance of the runner?
Choosing the
preferred running shoes plays a huge role in the overall efficiency of the
runner. Conventional running shoes are bulky and are more susceptible to
injuries. The barefoot and minimalist running shoes offer thin soled running
flats that offer protection but do not have padded cushions in the heel and
ankle area.
Yitka Winn write the
article “Barefoot/Minimalist Running Shoes: How to Choose”. This article will
assist in finding the right minimalist shoes for running.
According to Winn
there are two types of Minimalist shoes:
Barefoot running shoes and Minimalist running shoes.
·
Barefoot
Running Shoes offer the closest feel to running truly barefoot. Soles
provide the bare minimum in protection from potential hazards on the ground.
Many have no cushion in the heel pad and a very thin layer of shoe between your
skin and the ground.
·
Minimalist
Running Shoes are a cross between barefoot shoes and traditional running
shoes—an excellent way for many runners to ease into barefoot running. These
are Spartan enough—extremely lightweight construction, little to no arch
support and a minimal heel height of 4-8mm—to encourage a natural running
motion and a midfoot strike, yet they offer some cushioning and flex. The
toebox is generally roomy to allow toes to splay inside the shoes, enhancing
grip and balance.
Source: (http://www.rei.com/learn/expert-advice/how-to-choose-barefoot-minimalist-running-shoes.html)
At the present,
major shoe companies adapts their design and technology to Barefoot running or
Minimalist running. These companies adapt the light weight and minimal sole
that replicate running barefoot. In the popularity of Barefoot running and
minimalist shoes, companies consider protection with minimal pads, thinner
soles and less weight to simulate the sensation of running barefoot.
Winn stated that:
“Following the boom
of barefoot runners, running shoe companies such as Nike, New Balance, Saucony
and most notably, Vibram with the FiveFingers shoe, began making minimal shoes.”
Source: (http://www.rei.com/learn/expert-advice/how-to-choose-barefoot-minimalist-running-shoes.html)
Making a Stand
for Barefoot running
With the rising
popularity of Barefoot running and minimalist running and with the potential
benefits it can provide the runners backed up by online articles written by
experts, it can be said that Barefoot running is the much better way to run.
Barefoot running can
provide increase efficiency and reduce injuries due to the minimal impact when
hitting the ground. At first, Barefoot running can be tremendously hard
especially if the runner is not well prepared or does not know what to expect
when running barefoot or with minimal footwear, but with proper mind set and
training the runner can improve the efficiency of his or her run. Studies show
that barefoot running can decrease the impact of injuries as well as reduce the
risk of getting injured.
It is best for other
conventional runners to partake and try Barefoot running or use minimal
footwear in running. It can be an alternative program and training for runners
and eventually these runners can realize the improved results and effectiveness
of running barefoot or with minimal foot wear.
Barefoot running
shoes and Minimalist running shoes provide protection to the runner’s foot.
Unlike the conventional and bulkier running shoes, the barefoot and minimalist
running shoes offers the best way to run using forefoot strikes and mid foot
strikes in which can help the runners to run effectively.
Major shoe
companies are making minimalist shoes to
cater the growing number of barefoot runners worldwide, this means that the
potential of barefoot running and minimalist running shoes truly help athletes
as well as casual runners. The more minimal the shoes the better because it
truly incorporate and simulate the essence of running barefoot.
Documents show that
Barefoot running is used by winning athletes in the past and up to the present.
It is not late to try and learn to run barefoot or with minimalist foot
wear. This will ensure competent results
that can change the efficiency of the runner.
Chapter 3
Summary, Conclusions and Recommendations
A. Summary
This research paper
attempted to introduce and give an overview about Barefoot running and its
potential benefits and harms.
This research paper
uses descriptive research method where the information in this research can
respond to the question posted.
The research results
are the following:
1.
Barefoot running is gaining popularity across
the runners all over the world. Knowledge about the benefits of Barefoot
running can improve the awareness of other runners.
2.
Foot strikes is a vital part of Barefoot
running, with proper foot strikes injuries can be reduced and improve the
results of the run more efficiently.
3.
Not all runners are suitable in Barefoot
running, but with enough preparation and willingness it is not impossible to
switch in barefoot running.
4.
Without proper knowledge and preparation,
Barefoot running can be difficult to learn and may lead to unwanted injuries.
5.
Barefoot running is a great alternative program
or training for those conventional runners. Studies show that when running
barefoot a runner can run faster with minimal effort.
6.
Barefoot is the more suitable or if not, the
best way to run due to its potential benefits.
B. Conclusions
Based on the finding of this research
paper, the following conclusions are drawn:
1.
Barefoot running provides benefits in the
biomechanics of the body, reduces the chance of
injuries and offer improvements in running efficiency. The benefits of
Barefoot running outweighs its harms and it is more suitable running method.
2.
Barefoot running can improve the overall
efficiency of the runner and can provide better effectiveness during runs with
minimal effort.
3.
Not all runners can switch to Barefoot running
and entirely remove the use of running shoes. Minimalist shoes can be use to
compensate the lack of protection when running barefoot.
C. Recommendations
Based on the conclusions of the research, the researcher
hereby makes the following suggestions and recommendations:
1.
Runners and athletes must take in consideration
the benefits of Barefoot running and hopefully try this kind of method in
running. With the given benefits, runners and athletes can improve the
efficiency of their training with minimal effort and may help them reduce or
avoid injuries. If ever they do not want to eliminate wearing running shoes,
they can try the minimalist approach and use minimalist running shoes as an
alternative.
2.
Running instructors and P.E. teacher should
design and incorporate Barefoot running to their running programs. The
knowledge and awareness these people can give can provide future runners
alternative methods in running. They can also educate runners about the
benefits of Barefoot running and that it can provide positive results in
running.
3.
For the future runners, familiarity with Barefoot running and
minimalist running can help them choose a better running techniques in which
can help them in the future. Barefoot running at first can be difficult to
learn but with patience and understanding the do’s and don’ts can provide them
satisfying results.
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