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"endurance running is a derived capability of the genus Homo, originating about 2 million years ago, and may have been instrumental in the evolution of the human body form"

Thank you

Evidence Based Review of

Running Barefoot vs Running with Shoes

1 week

YOU

Evidence Based Review of Running Barefoot vs Running with Shoes

  • Evidence for & against shoes?
  • What happens to a runner without their shoes?
  • Does it mean anything?

Key questions

Shoes & Injury

Shoes reduce risk of injury?

NOT a single paper

Current evidence (risk unchanged & higher in expensive shoes)

Shoes according to foot type

Richards et al, 2009 & Knapik et al, 2010

50%

Habitually Barefoot vs Shoes

-Just a fad?

-Or niche market?

-Yr running shoes influenced by

-Lieberman et al, 2010

Nature 463: 531-5

Common Reasons For Injury

Tight structures e.g. h/s

Too much too soon

Mm imbalances

Prev injury

Poor recovery practices

Take Home Message

Part of solution for some

For some, ALL of solution

Completely ineffective

Cause of their problems

Bulky shoes?

Evidence AGAINST shoes

Bulky motion control

“Feet you wear” or “Free”

Almost all companies – minimalist concept

Few “stubborn” survivors

New brands

gino@sportssolutions.com.sg

www.weloverunning.blogspot.com

www.physiosolutions.blogspot.com

FaceBook -Sports Solutions group &

Physio Solutions group

Managing Running Injuries

Gino Ng

Questions

Sports Physiotherapist

B App Sci (Physiotherapy)

Msc (Musculoskeletal & Sports Physiotherapy)

CKTI

…..this is unpredictable !!!

gino@sportssolutions.com.sg

weloverunning.blogspot.com

physiosolutions.blogspot.com

FaceBook --Sports Solutions group

& Physio Solutions Group

Managing Running Injuries

Gino Ng

Sports Physiotherapist

B App Sci (Physiotherapy)

Msc (Musculoskeletal & Sports Physiotherapy)

CKTI

Impact forces in shoes and barefoot

In conclusion……………

Barefoot running CAN reduce impact force.

But...

You can work hard and aim for best results, but…….

It can also increase the impact force, beyond that which occurs when wearing shoes

Loading rate, shoes and barefoot

Impact transient

  • Sudden force
  • 2.5 x BW
  • High loading rate
  • May increase injury risk

Shoes reduce impact transient, absorbing impact at the heel

Shoes do a pretty good job of "dampening" the loading rate

References

Liberman DE et al (2010). Foot strike patterns and collision forces in habitually barefoot versus shod runners. Nature 463: 531-5.

Richards et al, 2009

Knapik et al, 2010

Ryan et al, 2010

When wearing shoes

Risk & reward

When barefoot

Theoretically, BF running can reduce impact force & loading rate

Achilles tendon injury

Calf strains

Bone stress injuries (foot)

But this depends on CORRECTLY running barefoot

60-70%

?

The impact transient is absent when barefoot

2.

± 10%

± 90%

It is possible to change the forces using conscious technique training

Habitually shod

(worn shoes whole life)

60-70%

30-40%

Habitually shod

(worn shoes whole life)

The majority of shoe-wearers are heel-strikers

?

Shoe-wearers still heelstrike when barefoot.

At least at first

  • The biomechanical changes produced by barefoot running are not necessarily positive!
  • Recognize that barefoot running is a skill

Running techniques (based on concepts related to barefoot running) achieve similar biomechanical changes to BF running

10-20%

80-90%

Habitually barefoot (never worn shoes)

± 50%

Habitually barefoot (never worn shoes)

Work done on the knee is reduced

Work done on the ankle is INCREASED

29%

Habitually barefoot runners overwhelmingly forefoot strike

If the work on the knee goes down, the work on the ankle must go UP

A forefoot/midfoot landing under the body (as for BF running) reduces the load on the knee

People who habitually run barefoot are more likely to forefoot (or midfoot) strike

36%

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