Friday
Aug192011
Running Different
Friday, August 19, 2011 at 11:31PM 
Luke Nelson running the way it should be doneBarefoot running. It conjures images of loin-cloth-clad indigenous people running effortlessly through the wilderness and drinking from streams on the fly. Their feet have never been shod and their soles bare the leathery skin to prove it. They run smoothly over varied terrain with an efficient stride honed from a life-time of practice. What the term does not bring to mind is the 30- to 40-something white running enthusiast sporting Vibram Fiver Fingers on his Saturday morning trip to the coffee shop to read the paper while keeping little Scooter Junior happy with a baggy of Honey Nut Cheerios.
Ah, but these are the folks who read Born to Run (B2R) and are now embracing the latest fitness craze in their endless quest to bring meaning to their sometimes mundane existence. Running infinite miles is no longer enough. Now, we have to do it without shoes.
And why not?
The argument presented by Christopher McDougall in B2R is compelling. Considering the evidence gleaned from injury patterns over the last 30 years, all the fancy shoes with advanced bells and whistles have done nothing to stem the tide of overuse injuries inherent in the sport.
Without listing all my favorite parts of the book - and there are many - one of the best is that the strongest predictor of injury in runners is the cost of their shoes. The less expensive a shoe is, the less likely a runner is to get injured. Priceless. The natural reaction to information like this, along with the observation that some of the best runners in the world (Kenyans/Ethiopians) often wear nothing, is to run barefoot. Simple enough.
The problem is that, as a culture, we wear shoes and have done so our whole lives. Not only that, but we've bought into all the "support" bullshit we've been fed by the shoe industry for the last few decades.That's made our feet weak and soft. Take this and also a runner's natural tendency to obsess, and we have a recipe for a musculoskeletal disaster. And that tsunami is creeping up on us now. More on that later.
But let's step back for a minute and consider the whole premise that running barefoot is better. In my opinion, this is where things go wrong in the first place. Somehow, the technique required to run barefoot has been overshadowed by the fact that the practitioner is barefoot. Wait a minute. What?? For some silly reason, we've been led to believe that you can't run differently unless your feet are naked or at least shod in special naked-simulating shoes. This is ridiculous.
The best thing to come out of the barefoot running movement is a reexamination of running technique. B2R covers this topic in detail. Around the time of the creation of the first "waffle-soled" running shoe, many runners went from a forefoot strike pattern to a heel strike pattern. Shoes followed suit with more cushion and technical features to control the foot's natural movement during gait. Elite runners continued to run with a forefoot pattern but the masses embraced the jogging craze of the 70's striking with their heels.
I could spend several paragraphs talking about how these two patterns vary in terms of musculoskeletal demand and ground reaction forces but I will spare you most of that. For the purposes of this discussion, the most important point is that forefoot striking places high stress demands on the soft tissues of the foot and lower leg in ways that differ significantly from heel striking. Runners who ignore this fact, transition to "new school" running technique and jump right into their usual running volume are in for a rude awakening.
Barefoot running zealots contend that barefooting results in a lighter, more efficient stride. Recent examination of this concept in the lab at the University of Oregon refutes this contention. Elite heel strikers have similar ground reaction forces as elite forefoot strikers. Now, there are those that dispute the conclusions of this study because U of O is intimately tied to Nike, a company that has made billions of dollars on shoes for heel strikers. Conspiracy theory anyone?
I think the take home here is that good runners are simply going to adapt to whatever technique they chose and find efficiency no matter what. Because this adaptation likely takes thousands of training miles to hone, research on the topic is flawed right out of the gate. It's impossible to put subjects in a lab environment, switch around their running technique every few minutes, measure ground reaction forces, and draw valid conclusions. It's nearly worthless.
So, why even consider switching in the first place? Well, for starters, most elite runners run this way (mid- to fore-foot striking). I think there is merit in emulating the best. For me, after making the switch, I simply run lighter, with shorter, seemingly more efficient strides. This is pure anecdotal rhetoric, of course, but the effect has been to rekindle my enthusiasm for running. I started out in Five Fingers but my sore feet had me questioning the merits of minimalist shoes, let alone running barefoot.
After discussions with runners smarter than me, I've concluded that technique is mostly independent of footwear. It's true that running lightly shod makes the desired technique easier to "find". But once a runner is aware of the requirements, the technique can be adopted with other shoes. And these shoes may provide protection that is sensible in certain environments.
There is no doubt that watching someone run up to the Lower Saddle in the Tetons barefoot would be compelling. But the exposure to conditions leading to disabling injuries is impossible for me to ignore. Uneven surfaces, rolling rocks and even snow are all weathered better with adequate footwear. Hell, I dislocated my pinky toe in the grocery store while cruising around in my Five Fingers. And this is just the sort of environment I feel that these shoes should be worn. Kind of a pre-conditioning for your feet.
Being barefoot, or nearly so, strengthens foot muscles that have long been forgotten in an age of arch supports and motion control shoes. These are the very muscles needed to allow for injury-free forefoot striking. But the transition must be slow and deliberate. The potential for injury along the way is as personal as the DNA of each runner. You must proceed carefully.
I read a piece in an on-line news source that talked about health risks common in daily life. One of the things the author warned about was living in footwear that offered no "support". These bastards actually said that going barefoot was dangerous and could lead to damage to the bones and ligaments of the foot. Flip flops were evil. The coffee nearly erupted from my nose. I mean, are shitting me? Really?
Let's think about this for a minute. Modern humans appear in the fossil record about 195,000 years ago. I'm going to guess that the majority of this time was spent in bare feet or minimalist shoes. Suddenly, after about 30 years of over-built, over designed footwear, it's utter madness to walk barefoot? Does this sound stupid to anyone else?
So, with some careful progression, we can run with less. In fact, there are many on this planet that at least ambulate with nothing on their feet. For most of us living in the modern world, however, doing so may be ill-advised. Better to accept the protection offered by some modern shoe options, to say nothing of wonderful things like sticky rubber, and simply change your technique. I also think it's important to point out that living in bare feet, walking around getting stuff done, is quite different from logging 50 to 100 miles a week training for running.
The new wave of running technique popularized by the Pose Method and Chi Running has been embraced by the media. It has spawned a huge surge in the shoe industry, where companies are now developing shoes that emulate bare feet. Certainly, many of these shoes with their thin soles and low angle heel ramping make it easier to adopt the new technique. And for running on even surfaces, they can be adequate. But as the athlete moves to off-road running on rocky trails and such, the perils increase.
What orthopedic surgeons are seeing now is a sharp increase in the number of gastrocnemius, soleus, and achilles tendon injuries along with metatarsal fractures in the foot. This trend speaks to the new stresses we are subjecting ourselves to and to the fact we must allow our skeletal systems time to adapt. We have traded shin splints for something nastier. But adapt we can, and when you do it can feel like flying.
I used to be a loper. Long strides and a slow cadence were my trademark. You could hear me coming before you saw me, my feet plopping down with each foot strike. Now, when I'm fresh and recovered, I sometimes feel like a freaking Ninja, sneaking up on unsuspecting trail users. Well, maybe not that stealthy, but sort of. I'm lighter and smoother and might even hurt less in my knees and hips after a long outing. That in and of itself makes it worth it for me.
tagged barefoot running, trail running in Running Training
barefoot running, trail running in Running Training
Reader Comments (18)
Thanks for the article. So are you running trails in a shoe with cushoning but relatively little ramp? Can you forefoot strike with an old school shoe that has a lot of ramp?
Good stuff Brian, especially the "sneak" as I refer to it while am running behind......"the Pirate out for the kill". Well at least in my fantasy of pain while running anyway :)
Couple of thoughts and the back ground. I have been a runner since high school. But never a very serious runner and a big guy. 7 to 15 miles at a time generally with only a few longer ones spread out over decades.. But I have always been a lwt shoe guy. Track flats and steeple chase shoes before most knew what a lwt weight running shoe was, including me. Just knew what worked for me and felt the best.
Long term? Literally the only running injuries I have had was when I decided to try a cushioned shoe once in a while...then things quickly went to shit. Shin splints and a list of others, tight AT band, PF, name it likely had it. Seems like I have had a ton of injuries but running isn't one of the sources even when I am doing a more miles (50+ a week)
But my feet? Oh my goodness. They are a mess now and I recently had to go with a thin perscription orthotic (super thin to keep the shoes i use now) to hopefully slow down some of the damage for martial arts, climbing shoes/boots and heredity. Jury is still out if they will be helpful or not. Likely the only thing that has kept me active this long has been being in a minimal shoes.
But none of that stops me from lacing on the Cascadia for a new PR attempt on the local rock pile I get most of my milage on. The heavier shoe is insurance to avoid damaging my feet even more when I'm in a big hurry on bad ground. So I think you are spot on with this conversation. Seems when you get down to it, always the Indian, never the arrow.
B2R is a great read, but I agree there is more to it.
Thanks for your thoughts, Dane. You've been at it awhile so it's valuable feedback.
The beat up foot thing is interesting and I don't know the answer. I once had a guy in a gear store many decades ago point me to heavier shoes saying that they would protect my feet for the long haul (years). He understood the sexiness of the light and fast thing but thought he would be able to do it later in life if he gave his feet a break. I've always had that in the back of my head.
There is probably something to it but I think the degree of breakdown varies with the individual, just like anything else. Some can do it barefoot into their 70's and others fall apart before their 30th birthday.
I know what the podiatrists and ortho foot docs would say but they make their living selling shit like orthotics. I'd rather look at the big picture, the thousands of athletes out there testing the ideas. That's where the answers are.
After 30 years of big ass, fancy shoes we know that's not the answer. But we need a couple of decades with this new deal to say much. Of course, you track guys ran in flats forever. There is probably something to learn there, right?
Probably just as important is to vary the stresses over the training year. Ride a bike, run a little, ski, roller ski, etc. For all but the most competitive athletes, this mix will probably help you to avoid more serious problems. Of course, if you want to be the best at one thing then you have to do just that. You may end up paying for it in the end so one better make sure it's worth it.
Right now, I'm enjoying a serious mix of stuff. Body seems to like it.
Scree,
Good question. I just answered that on Outerlocal.com. Same thing. Here is my answer pasted from that site.
"The simple answer is, "yes". Some shoes make it easier than others, however. The typical running shoe with the thick heel translating to a steeper heel-to-toe "ramp" encourages heel striking by design. Going barefoot, on the other hand, does just the opposite. As with most things, the optimal shoe is somewhere in the middle and there are dozens now on the market that meet the criteria.
A simple, relatively flat shoe, with the amount of cushion and foot protection you think you need, with minimal or no ramping is what you are looking for. Leave the Vibram Five Fingers for the beach and grass technique runs and to the zealots who use them for everything. The average softie out there can still run "new school" while enjoying the protection modern shoes provide."
So, when I decided to take on running again, I did my first month or so in standard, big ramp shoes. Then I decided to treat myself to a new pair and got the La Sportiva Electron. Big difference. I love those shoes. Low ramp, soft but protective sole. I still feel the rocks enough to be mindful and light with my steps. I think this is important.
I then got a pair of LS Raptors that have stickier rubber and more of a protective sole. I was slipping around a bit on snow and on easy 5th class so I wanted more security. Unfortunately, they have more of a ramp and I don't like them as well for general running. They work but it's different.
I'm going to have a go on the Grand Teton tomorrow in the Raptors. We'll see how they go.
Right on. Likely the best thing any of us could do for our feet over time s drop a few pounds....and carry less.
Ah, yes, Dane. I almost forgot that key observation. There is a reason the best endurance runners in the world tend to be little dudes in the 130 to 140 pound range. Yeah, I know. There are some big dudes out there getting after it but the majority are skinny, little bastards. Just can't get around the issue of mass. Damn!
I am guessing you have read this: http://www.sportsscientists.com/2011/06/barefoot-running-shoes-and-born-to-run.html
They have a lot of other posts on bare foot running and technique, but that one summarizes extremely well the current state of the research/trends regarding bare foot running. I particularly like their recommendations.
JZ,
I like those guys. I have not checked in with their site for months. Kinda forgot about them. Thanks for bringing them back into my light.
That's a great article and I hope everyone reading here checks out that link. I may do some reposting.
A nice post and I agree - over the last year I have looked into my form a great deal while continuing to use conventional shoes. It's worked great for me and I'm running more distance with less stress. Midfoot landing with a shorter stride - I think for me this is the main takeaway from the barefoot running trend.
I with you there, Grant. It probably really is that simple. Unfortunately, the shoe companies want to sell us more kicks so it gets complicated with choices we don't really need.
This post was a great motivator for me to evaluate my running technique. I now have completely switched to a forefoot/midfoot strike and I have been running more frequently, faster, with no joint soreness, and I have been enjoying running more than ever. I have also switched to a minimalist running shoe with very little ramp which really helped me find my new form. With my old shoes I did not have enough sensation to determine what my foot was doing, or should be doing. Now I love the feeling of reaching out and grabbing the trail with my foot.
This running transition has brought up some questions about my other footwear that I was hoping you might have an opinion on. Should I take my Superfeet out of my ski boots? Is the French technique so popular because we all had weak calves, or is this simply due to inflexibility of heavy boots? Basically, should I apply these principles to other activities?
Oh man Mike's comments should start a conversation!
Here is my take on French Technique ice climbing....think of it as the mid foot strike and what can best be done with a minimal shoe.
But there are limits as to what ski and climbing boots should do. And they are different required technologies imo.
Mike,
I entertained a form of your question on another favorite website of mine, Ski Theory. Alex Wigley suggested something similar when he discovered the minimalist running shoe movement a couple of years ago.
As good discussion often demands, I respectfully disagreed with Alex when he suggested taking the foot beds out of his ski boots. I will restate my thinking here.
The so-called "bare foot" running movement has been successful because of the reasons you discovered when you adopted the idea in your own running. It lets our feet do what they were designed to do during ambulation. And for the most part, with a sensible progression into the activity, MOST people will tolerate it and enjoy the benefits discussed in the post above. I also think that there are some feet that will not make the transition for a variety of mostly biomechanical reasons. That's another discussion.
But all this stuff applies to ambulation, namely, walking and running in the natural state. Throw skis and stiff boots, bicycle pedals and movement patterns that vary significantly from natural ambulation and all bets are off. In fact, I would further argue that normal foot mechanics (pronation, among others) is a distinct disadvantage when it comes to power transmission during these activities.
This is why I think foot beds are still a good thing in ski boots, cycling shoes and, to a lesser extent, stiff mountaineering boots. A good boot fitter could explain much more elegantly than I why he does what he does for people. Find one, buy him a beer, and pick his brain. They love to talk about this shit. Suffice it to say you want your foot supported when you lean on your edges and arc a turn like your life depends upon it. Sometimes it does.
As for French technique, it was simply the best way to fly back before stiff boots, rigid crampons and front points. And frankly, even with those modern conveniences, it's still the most efficient way to travel when you have a long way to go. Doesn't really have anything to do with "weak calves". It's simply the best way to travel when conditions permit. Save your calves for when things get steep and you have no other choice.
Thanks for the response Dane and Brian. That is basically what I was thinking but had not quite formulated the ideas. Glad I do not have to mess with my ski boots because they felt great last season. I am looking forward to some snow so I can experience how this running affects my skiing. One aspect of this running technique I have found interesting is how my hips have shifted forward. For skinning I think this will help me lead with the hips and glide on the ski rather than picking up my knee and all of the weight attached to my foot, which has always been a fault of mine.
I have also been wondering at what point do the people selling you running shoes suggest changes in technique. When I recently tried on new shoes the guy next to me was trying to overcome an injury and was asking for the most supportive shoe they had. During our test runs I could see he was a heel striker. Not that this technique will work for everybody, but it would probably be good for everybody to consider and evaluate their technique.
You know, Mike, I don't shop at running shoe stores much but order stuff on line mostly. But I did go into a shop recently in Salt Lake and was listening to the guy make his pitch to a customer. Very interesting...and disappointing.
They offered "gait analysis". Wow. They put the victim on a treadmill and video them running from behind. This will certainly show some degree of pronation since that's what feet do. <GASP>. Then he tells them how we have to "control" that evil tendency and, viola, motion control shoes are sold.
Of course, we know that these beasts don't really stop much in the way of injury and don't invite the wearer to experiment with new school technique.
So, I don't know which shops are suggesting minimalist shoes. I fear that the stupid dogma of the past 30 years is so ingrained that it will be slow to go away. Besides, eliminating those shoes from the inventory will seriously cut down the sexiness of the selection. Flat, neutral shoes are boring.
All good stuff and I appreciate all the considered thoughts. My understanding of the new shoes is they hurt way to much if your form is not correct (I'll call a mid-foot landing correct...). This seems a very negative way to bring your attention to your form! As I have said before I run in some pretty cushy shoes- but that has not prevented me from taking my awareness into my foot strike. To my mind this is a less difficult way of teaching...
Another way I bring awareness into my running is using the method of Ian Jackson called BreathPlay. I read an article about it in Outside 20 years ago and have used it ever since -highly recommended. For all kinds of reasons. His web site has some good articles under writings.
Any recommendations on learning the French Technique? Seems a bit difficult to find info on - love to have your thoughts!
As far as traditional ice technique goes, there is no more classic work on the subject than Yvon Chouinard's Climbing Ice. Fantastic book to have with beautiful photos and detailed descriptions of all the standard techniques. Must have for all climbers.
I am a regular maraton runner, and in the two years I completed a total of 1200 km barefoot. What I am regularely doing and what is not discussed in the article is that you can do both barefoot and expensive shoe running together.
As it is said in the article with our modern, underused feet muscles, one has to start from ZERO to barefoot running. We have to build it from scratch. Now I can run 16Km barefoot in treadmill and 10Km in normal ground, barefoot.
Plus, I discovered that, in the middle of a full marathon, to run 5-7 km barefoot takes all the pain from my feet and knees and gives such a good energy. This is my observation from my own experience (disclaimer!).
So, there are no two mutually exclusive choice but a third option using both of them.