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In part 1 of our opinion on barefoot running we took a look at the scientific and anecdotal evidence that is floating about on both minimalist and shod running. As you may have read, there is no real conclusive evidence on what works best for your body.

This edition we will explore the implications of the research on your running - if you are a runner. But I would say the same could be said if you are a walker too.

So, here are my personal feelings on the topic. I am married to an avid runner, so I can’t help but soak up his excited feelings for the barefoot stance. It does make some sense that we were born to run without shoes and that the evidence for the wearing of shoes has shown little greater benefit as far as injury reduction is  concerned over the past 4 decades. But of course, being a physio and therefore a scientist of sorts, I can’t help but trawl trough the evidence to feel confident in giving
advice based around the research on this subject.

However, as I dabble in running, not long ago I found myself at a local oval, taking off my shoes and socks and running barefoot! This wasn’t my intention, but then, here I was with my shoes off running laps around the oval. And what a feeling! I felt amazing- that feeling of the cool grass between my toes, feeling the natural  spring in my stride and legs working hard as I picked up the pace on those few laps. I could even say that I was ‘buzzing’ after the experience.

Perhaps this is why some runners are so absorbed and passionate by barefoot and minimalist running. I guess in that small experience, I understood the passion better. And, without the OK from the ‘scientific evidence!’  Why don’t you give it a try? Remember, small amounts of exposure to begin, such as 1 or 2 laps of
an oval. Enjoy the sensations of the earth between your toes and notice the changes in your running style and muscle activations as you do.

These changes in running style felt with running barefoot, such as shorter stride lengths, faster cadence, mid to forefoot ground striking can all be applied to your running styles when wearing shoes. Why not become aware of your own running biomechanics and try the following changes on your next jog?

1. Cadence.
This is defined as your strides or steps per minute. A higher cadence will shorten your stride length, encouraging a mid to forefoot strike pattern on the ground and improve running efficiency. It will also improve your body’s natural shock absorption patterns and muscle strength in the lower limbs as outlined in part 1. Aim for a cadence of 90- 92 steps per minute. If counting is the last thing you feel like doing, why not count your number of steps in 15 seconds and times by 4? Much like taking your pulse rate.

2. Mid- to fore-foot ground strike.
Running to a higher cadence will do this for you, but there are other tricks to help you to achieve this. Imagine that you are running quietly, or running on a slippery ground surface such as ice. This will bring your ground strike forward on the foot and encourage strengthening of the small intrinsic foot muscles in your arch, the plantar fascia and other muscles across the lower leg. Again, do this slowly with small graduations in exposure, so that your muscle and other connective tissues have a chance to adapt and not inflame.

And what about for the walkers of you? There is no reason why walking barefoot around the oval or on the sand of a beach would not have the same effects for strengthening and balance in your feet and legs. Give it a try!

Arguments for running sans shoes

Advocates of minimalist running claim barefoot running is better for the bones and joints of the body, allowing you to run the way nature intended. After all, humans have been running for millions of years as a matter of sheer survival and, without shoes! It has only been over the past 40-50 years that the big brand athletic shoe companies have sold the idea well for wearing shoes with cushioning, motion control and all the other gimmicks. This period of time has demonstrated no significant decline in running-related injuries despite the footwear. Barefoot advocates hypothesize that modern running shoes are an abnormal addition to our own human design.

Barefoot running and shod running show a difference in running mechanics and style. Barefoot runners use a forefoot-to-midfoot type of strike instead of the heel-to-forefoot strike that is seen with runners who wear shoes. This forefoot striking pattern works the muscles in the foot and the lower leg differently to try to cushion the foot strike. It also shortens the stride, which affects the stress from impact with the ground. This increase in intrinsic supportive muscles use of the foot and arch, better absorbs the impact of each strike to the ground, decreasing the impact on joints higher up the chain- the knees, hamstrings, hips and backs.

Other claimed benefits of barefoot running are increased proprioception, better balance and increased efficiency over running the same distance as shod running. This included less oxygen consumption, lower heart rates and reported feelings of tiredness amongst the athletes within the research trial.

Arguments for running with shoes

The jury is still out on the medical community’s stance in the barefoot running discussions. For instance, the American Podiatric Association is still undecided on their position, but do emphasise the risks.

Barefoot or minimalist running is so new that there are no studies on long-term effects such as trauma to soft tissue in the lower limbs, trauma to nerves, the impact on sensory issues in the feet and muscles. Transitioning from having worn shoes to barefoot has many concerns. These are due to the dramatic changes in biomechanics of the foot and lower limb as already discussed and include the incidence of stress fractures in the feet, tendinitis such as plantar fasciitis and Achilles tendonitis and skin lesions.

The beauty of running in shoes is that shoes can be matched to your foot type. Orthotics can be prescribed to successfully aid a better foot motion and assist with pre-existing knee, hip and back niggles. This has been seen time and time again with athletes over the years. Shoe advocates argue that if you have been running without injury, why change what isn’t broken?

Where can I read more on this topic?

There are countless news articles, research papers and books springing up regarding minimalist running. This list below is just a few.

Born to Run: Arguably the book that started it all and a great read.

http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html?pagewanted=all

Next edition we will explore the implications of this movement on running technique and how this can help you with your performance as a runner.

As most of you will be aware, Katrina will be heading off at the end of January to have another baby. This has meant a re-shuffle of the physio staff to cover all classes. There will be minimal change to the term timetable and classes offered. The changes include:

• Alla will teach 2 full days from her usual 1, and will now instruct Mondays and Wednesdays;
• Sue will increase her hours and teach Tuesday lunch and all Thursday lunch and evening classes; 
• Christine will increase her hours teaching to include Tuesday evening and Friday lunch classes. 

Melanie who now teaches on a Monday will be sadly leaving us as she heads off on her own entrenpreneurial pursuits. She is opening her own private physiotherapy practice, which will offer physiotherapy, dietetics and The Fix Program! So, although we may lose her at the CBD branch, we will still have her in the Fix Program family. We all wish her all the good luck and fortune.