BarefootO

[AndyO]

Barefoot running has been discussed in these forums - I'm sure I recall Kitch saying that he now runs barefoot as part of his routine. Advantages claimed include reducing injuries caused by relying on cushioned shoes, by encouraging a "natural gait" by running on the ball of the foot, not striking on the heel.

As orienteering is a sport where you can be running uphill and down through and across some fairly rough terrain, I wonder what the best or most efficient running style is for the sport? I find if I am just out for a run along tracks or paths, I do tend to land on my heel, but running through terrain I mostly run on the ball of the foot, because it's easier for me to pick up the striking foot after it has landed, so it's less likely to lead to tripping. When descending I'm more likely to land on the heels simply to stay in control. I'm not moving fast of course, and I am always envious of those who do, but I'd be interested to hear the views of others?

[madmike]

AndyO,
there is a whole lot of stuff on the barefoot running debate at link below, which I found when browsing the www for ways of dealing with PF.

Caveat: it is a site for people who make a good living selling orthotics/inserts so may be a tiny bit partial. Nonetheless lots of stuff and worth a look:

http://www.podiatry-arena.com/podiatry-forum/showthread.php?t=43282

If only I was a 50 KG Tarahumara indian!

BTW I am now running in light weight shoes with heel raises vice jogging in heavily cushioned shoes with custom orthotics (that cost the gdp of a small west african country) and seem to be making progress in the ongoing battle with PF - barefoot running maybe a step too far though- certainly with the weather outside!

[bendover]

my friend hannah has done an excellent blog post about barefoot running, with links to some really informative videos as well.

http://onelullabyfitsall.blogspot.com/2 ... -seen.html

[madmike]

http://www.ten-point.co.uk/cms/Barefooting

And here is some stuff from someone selling the vibram 5-finger instead of orthotics

[roadrunner]

http://www.ten-point.co.uk/cms/Barefooting

And here is some stuff from someone selling the vibram 5-finger instead of orthotics

I've seen someone run a half marathon in these (or something very much like them) - they did a decent time, but I noticed they preferred to run on the softer (but less even) verges rather than the tarmac whenever they could.

[AndyO]

Thanks for the links, everyone, and especially to bendover's friend Hannah for some really useful clips. The Terra Plana video was particularly well explained and sounds quite straightforward. I'll have to get down to the gym to try the technique on a treadmill. I don't quite fancy trying barefoot through orienteering terrain - although there is a current Gramp junior who used to run barefoot when he first took up the sport. I wonder if they make the 5finger shoes with dobs (or dubbs )?

[bendover]

no worries.

there's also some discussion going on over on my attackpoint log here:

http://www.attackpoint.org/discussionth ... age_488950

[graeme]

Anecdotally.

I've run barefoot on and off for many years now. I love it. Running intervals on a beach its a no-brainer, definitely the way to go.

I ran track in the US barefoot. This was also fine, and I reckon quicker than in shoes, though I did a quick pre-walk around to pick up any lost spikes. I also raced indoors on a hard track, which felt great at the time, but left me with a nasty bout of march haemoglobinuria (look it up). So there's some limit to what you can do.

Latterly, I've been running intervals and hill barefoot. Takes about 1-2% off my times compared with trainers. It makes you run on the forefoot and transfers strain to the calves - recently I had a mild knee injury and barefoot was the only way to get through a session.

This has stopped now that the snow has come.

[Kitch]

MadMike
a friend who had to stop running with PF asked me if barefoot might help
I said she should definitely give it a go, true barefoot. She did - Problem solved.
you might want to wait till spring I guess.

[madmike]

Cheers Kitch- worth knowing that it has worked.

I'm definitely not trying it today

thanks mate

[AndyO]

Thanks once more bendover, Kitch's post on the subject gives some very simple and helpful tips on how to get started running barefoot and how long to do it without risking injury. Thinking back to my training runs this year I have been prone to calf and hamstring tightening, and it has been while running on paths that I have felt it more so than terrain running. That may be because my running technique across terrain is more like the "barefoot" style and when I get to a path I revert to striking on the heel automatically. I'll try to pay attention to running on the front of the foot, and try actual barefoot running when the weather improves.

Also on the log Mharky noted that treadmill running opened up a whole raft of issues - what in particular should I guard against if I do get to a gym? I haven't done any running on a treadmill before.

[mharky]

Issues with treadmill running are not related to footwear/barefoot.

The problem is when you run on a treadmill the majority of effort is used to pick your trailing leg up, pull it through and landing. You have to put almost no energy into shifting your centre of mass forwards. The treadmill simply moves your foot backwards underneath you, instead of you moving your body over your foot. All work done is due to moving your leg forwards. Whereas in real running the majority of work done is by using your legs to move your body.

Some people say if you put the gradient up a couple of notches then it "simulates" proper running. What they actually mean is that you will reach heart-rate levels similar to ourdoor running. It doesn't not change the fact that you are not using your legs to drive forwards.

Whilst doing a few treadmill sessions every now and then, i.e. when it's too icy, isn't a bad thing. Your CV system will still develop the same as it would if you were running at that intensity outside. However, if you were to only run on treadmills your running style, gait and muscles would develop to become economic on a treadmill. But this does not equate to being economic on the road.

[graeme]

You have to put almost no energy into shifting your centre of mass forwards.

Hmm. I think Galileo might have something to say about that. You shouldn't believe everything you read on the internet! Aristotle would have believed you, but then he and his mates ran barefoot anyway...
In fact, you do have to push yourself forward just as much as on regular ground, except that you dont have any wind resistance to worry about. Try jumping up and down on a moving treadmill and see where you end up.
(otherwise I'm with mharky though: I hate treadmills and never feel comfortable running on them, and the amount of energy you put into pushing forward is reletively small)

[Scott]

You have to put almost no energy into shifting your centre of mass forwards.

Hmm. I think Galileo might have something to say about that. You shouldn't believe everything you read on the internet!

Do keep up, Prof Ackland. The internet has conclusively proven that treadmills are specially exempt from the laws of classical mechanics. This can be easily demonstrated by attempting to launch an aeroplane from one

[I don't like running on treadmills either, because they are intensely boring.]

[madmike]

but you canna change the laws of physics Jim