The Benefits Of Using Barefoot Running

The Benefits Of Using Barefoot Running In Training For All Sports : 

The Benefits Of Using Barefoot Running In Training For All Sports Armand C. Crespo Azusa Pacific University

Abstract : 

Abstract This paper will explore the benefits of using Barefoot Running as a training tool for all sports. The primary focus will be on using Barefoot Running (the use of no socks or shoes) for running competition and injury prevention, but its application to all sports will also be discussed.

Introduction : 

Introduction Studies suggest that at least 30% of runners get injured every year, and many of these injuries stem from problems that arise in the foot or lower leg (van Gent et al., 2007). Can running barefoot reduce the rate of injuries to performance athletes? Since most of the running done by runners, field sport athletes, court sport athletes and the like is done in some sort of shoe, than it makes sense to ask whether incorporating barefoot running into the conditioning phase of these sports would decrease the chance of injury.

Methods : 

Methods By having 8 females and 9 males ages 17 – 22 use barefoot running as supplemental training, this study will try to address the benefits of using barefoot running as a training tool for all sports. Runners will run without shoes for 20% of their weekly mileage and will be tested for increased strength in lower legs and reduction of injuries. The running will take place on the artificial turf of Pasadena City College and on the grass softball fields of Brookside Park in Pasadena Ca. Medical journals, books, magazine and news articles will be referenced for other studies that support the hypothesis.

Strengthening : 

Strengthening Forefoot striking barefoot or in minimal footwear requires you to use muscles in your feet (mostly in the arch) that are generally very weak. Running this way also requires much more strength in your calf muscles than heel striking because these muscles must contract eccentrically (while lengthening) to ease the heel onto the ground following the landing.

Affects of Heel Running : 

Affects of Heel Running Approximately 75% of shod runners heel strike (Hasegawa et al., 2007). While we do not know the definitive reasons why the majority of shod runners heel strike, it does cause an impact transient that can affect running economy. 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 (see figure b and c). In forefoot striking, the collision of the forefoot with the ground generates a very minimal impact force with no impact transient.

Figure B : 

Figure B

Figure C : 

Figure C

Testimonial : 

Testimonial I have observed with my athletes that injuries have been less frequent since the application of barefoot running into the training cycles. One athlete in particular, who had some stress on the posterior tibialis the previous season, has had no reoccurrence of said pain since starting the barefoot running. Also, there has been no stress related to the transition from training shoes to spikes or flats this season with any of my runners. Usually there is some plantar fasciitis or posterior tibialis pain.

Barefoot Running for Performance : 

Barefoot Running for Performance Burkett et al. (1985) found that oxygen consumption during running increased as the amount of mass they added to the foot increased; shoes and orthotics representing 1% of body mass increased oxygen consumption by 3.1%. Flaherty (1994) found that oxygen consumption during running at 12 km/h was 4.7% higher in shoes of mass ~700 g per pair than in bare feet. An increase in oxygen consumption of ~4% is of little importance to the recreational runner, but the competitive athlete would notice a major effect on running speed.

Practical Application : 

Practical Application This research can have a practical use to coaches who want to reduce injuries and want to increase running economy and velocity for performance purposes. Also, running barefoot will decrease the adaptation period from training shoes to spikes or cross country flats. Many athletes develop strains in the foot and lower legs due to transitioning from heeled shoes to no heel shoes, or in the case of other sports regular training shoes to soccer, baseball, or basketball shoes.

References : 

References Burkett LN, Kohrt M, Buchbinder R (1985). Effects of shoes and foot orthotics on VO2 and selected frontal plane kinematics. Medicine and Science in Sports and Exercise 17, 158-163 Flaherty RF (1994). Running economy and kinematic differences among running with the foot shod, with the foot bare, and with the bare foot equated for weight. Microform Publications, International Institute for Sport and Human Performance, University of Oregon, Eugene, Oregon Frederick EC (1986). Kinematically mediated effects of sports shoe design: a review. Journal of Sports Sciences 4, 169-184 Robbins SE, Hanna AM (1987). Running-related injury prevention through barefoot adaptations. Medicine and Science in Sports and Exercise 19, 148-156 Siff MC, Verkhoshansky YV (1999). Supertraining (4th ed.). Denver, Colorado. Supertraining International Webb P, Saris WH, Schoffelen PF, Van Ingen Schenau GJ, Ten Hoor F (1988). The work of walking: A calorimetric study. Medicine and Science in Sports and Exercise 20, 331-337 Yessis M (2000). Explosive running. Illinois, USA.  Contemporary Books R N van Gent, D Siem, M van Middelkoop, et al. Br J Sports Med 2007 41: 469-480 originally published online May 1, 2007 doi: 10.1136/bjsm.2006.033548 Nature 463, 531-535 (28 January 2010) | doi:10.1038/nature08723; Received 27 July 2009; Accepted 26 November 2009

References (cont.) : 

References (cont.) Foot strike patterns and collision forces in habitually barefoot versus shod runners Daniel E. Lieberman1, Madhusudhan Venkadesan1,2,8, William A. Werbel3,8, Adam I. Daoud1,8, Susan D’Andrea4, Irene S. Davis5, Robert Ojiambo Mang’Eni6,7 & Yannis Pitsiladis6,7