As with every “trend” (be it legitimate or passing) aimed at improving one’s sporting performance, inevitably a cohort of opposition will follow. As barefoot running gains momentum in running circles across the nation, this concept too brings with it the avid “for” versus the avid “against”.
For runners considering whether or not this style of running is appropriate and or necessary to improve their own running performance, personal research into the topic may very well create confusion.
I wish to add my two cents worth, in an effort to clarify some of the confusion. As an Exercise Physiologist at Olympic Park Sports Medicine Centre it is my job to ascertain faulty biomechanics in movement bouts which may lead to and / or exacerbate musculoskeletal injury. I work with runners (and sports people) of all likes assisting them in understanding and implementing strength and condition as well as movement strategies to stave off injury. In my experience this is what I have found;
Biomechanically and ergonomically, it makes sense that, in running we should land through the mid foot”. In simplistic terms, here are a few reasons why:
Perhaps the most notable issue I have found in working with the heel strikers is the absence of glute firing. Article after article has been written regarding the causes of weak glutes (the butt muscles) in runners. Whilst I am unsure of whether running with the extended front leg causes runners to switch off their glutes (as they are not required) therefore causing, over time, the glutes to become weak and ineffective it is certainly a norm in the heel strikers’ domain. Experts across the health practitioner fields agree strong glutes and appropriate glute recruitment sequences are a very necessary part of productive running and injury prevention.
Another necessary consideration in the bare foot running debate is this; barefoot running is just one technique used in changing a runner’s style from heel strike to mid foot strike. It is effective! If a runner doesn’t have shoes on they will not land on their heels. However, to alter / change one’s running style, running must be broken down into its finer components. Running is a skill. Like every skill we learn such as swimming or kicking a football, strategies must be implemented to correct faulty movement, create the appropriate strength and loading protocols and build the skill appropriately. Therefore barefoot running is one of many techniques used to build the skill of running. Engaging in barefoot running on its own with no structured program is likely to lead to more issues than it will solve, especially as the body is likely to be lacking in condition to run this way.
Lastly, I will note that the majority of sports people I work with in relation to running biomechanics and injury are heel strikers. I rarely if ever have worked with a runner who lands through the ball (mid foot strike) unless it’s for upper limb injuries. This leads me to believe, mid foot runners are not in need of my assistance (necessarily) in terms of injury. For my own most recent research bout(!) I went to watch the Run for the Kids in the last weekend in March. I observed the first 100+ runners, male and female. ALL of these lead runners were landing through the mid-foot.
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