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admin | frugal living tips and ideas | 22.12.2015
I thought of this event while I was starting to adopt to my new training workout based on my heart rate during the last days of my stay in the US. This event will be done on a monthly basis with the next event to be conducted inside Camp Aguinaldo. Enter your email address to subscribe to this blog and receive notifications of new posts by email. For more than 40 years, people in the West have been running on built-up “squishy” shoes, hoping to prevent injury and go faster.
Meanwhile, during the last four decades in the West, an entire industry has grown up around running shoe technology. These days, a lot of us believe that unless we’ve strapped on our gel-arch-pronated-supinated-midsoled-outsoled-lace-patterned-mega-industry runners, we shouldn’t even think about hitting the streets. But it wasn’t until the 1960s that non-conditioned athletes began to take up regular running as a form of exercise.
Just for comparison, take a look at the original shoe compared to the “tribute” version in 2007.
Suddenly, it wasn’t enough simply to buy the shoe that seemed to fit best and feel most comfortable. Yet recent investigations suggest that these fancy soles don’t actually stop us from getting a shock when our feet make contact with the pavement.
In 1999, designer Robert Fliri took out a patent for a “five-finger” shoe, first manufactured by Vibram in 2005. Meanwhile, we don’t yet know for sure whether minimalist shoes reduce the risk of injury compared to more built-up shoes. In fact, none of the research looking at various kinds of shoes shows any real effect on injury.
Forefoot strikers (the ball of the foot hits the ground and the heel never really touches down). Research demonstrates that people who run barefoot tend to strike in the forefoot or midfoot first. Just imagine how you’d feel if an object 1.5 to 3 times your weight repeatedly crashed into another part of your body.
Not only do rearfoot strikers hit the ground harder, they also run with a fairly stiff, extended leg.
Based on the above, it’s pretty easy to see why impact (or micro) fractures are one of the most common running injuries around. With all the force that running generates, you’d think it might help us build stronger bones.
Alas, running has many great benefits, but building bone mineral density is not one of them.
Apart from microfractures, another common runners’ complaint is plantar fasciitis, sometimes called “jogger’s heel”.
Though most of the pain is felt in the foot, it’s actually caused by tight calf muscles or Achilles tendons. This may seem obvious, but it’s easier and safer to run barefoot or minimally shod in some places than others.
Contrary to what you might think, hard ground may not pose any particular risk — assuming a forefoot or midfoot striking gait.
It’s not a great idea to run truly barefoot in snow and ice. Shoes do help buffer us a bit against frostbite.
Plus, if you live in a neighborhood littered with broken glass, sharp pebbles, needles, or rusty nails, you probably want some protection on your feet. What we do know is that cushioned, inflexible shoes may contribute to a false sense of security about gait. Meanwhile, be careful if you do decide to transition to minimal shoes or to running barefoot after using built-up shoes.
Barefoot and minimally shod runners tend to take shorter, faster strides than shod runners, regardless of speed.
There are some interesting tradeoffs between stride length and frequency, but in distance running, elite athletes have a turnover of around 180+ steps per minute, where non-elite runners tend to have turnover rates of about 140-160 steps per minute.
This simple statistic suggests that minimalist footwear, which puts the foot more under the hip, helps to promote an elite level cadence and reduces over-striding. Yet midfoot strikers still perform extremely well at energy-taxing ultra-marathon events, to take just one example. By now, you’ve probably figured out that minimalist shoes or barefoot running promote a healthy running stride.
Indeed, ChiRunning — a program designed to improve running technique — was encouraging forefoot striking and other related mechanics as far back as 1999, before the rise of minimalist footwear; sport scientist Michael Yessis did the same in his 2000 book Explosive Running. Experienced minimalist runners say they have a better awareness of their bodies in space (aka proprioception). And all this is magnified when you move from minimalist shoes to a true barefoot experience.
But try spending a little bit of time each day walking or running barefoot or in flexible footwear.
If you’re wearing orthotics because of metatarsal or footpad disease, you should probably stick to shoes that make room for the device. But if orthotics are simply a “site of pain” solution for a nonspecific injury, by practicing more dynamic joint mobility and exploring more flexible footwear in a gradual, progressive way, you may improve your posture and gait as well as your mobility. The only people who really shouldn’t try minimalist shoes or barefoot running are those with diseases (like diabetes) that cause numbness in the feet.
Also, there’s an old school approach to power lifting that prefers Converse Chuck Taylors to any other kind of shoe, precisely because they allow the wearer to feel the ground.
There’s also an entire wonderful history about lifting shoes and how they have gone from almost a boxer type lace up to stiff, wooden soled versions with some heel lift intended to reduce the strain on the Achilles tendon.
First, they come in a couple of different varieties, from the separated toe versions to footwear that looks more like a traditional shoe. For example, first increase the flexibility of your shoe, and only afterwards consider reducing its “squishiness.” Look at this as an experiment where you change only one variable at a time. Let your foot get used to this less structured shoe by wearing it indoors during the day, in the office, up and down stairs.
Once you’ve built up to an hour outside and you feel good, you may be ready to explore further and longer. If you plan to run, you can begin to prepare your calves and hips for the new motion by practicing a more mid or forefoot gait. See how you calves feel doing this in your regular shoes before you try something like the frees.
Once that adaptation’s working for you, try 15 minutes on a few different surfaces in your minimal shoes.
Again, when you feel happy with your increased mobility and you’ve explored your forefoot gait and those muscle adjustments in your running, you can start to reduce the “squish” in your shoes.
When you first head outside, be prepared to be very aware of the surfaces beneath your feet. Personally, I suggest folks do a lot of indoor walking in thin-soled shoes like Vibram Five Fingers or Merell Trail Gloves before heading outdoors. Another complementary approach to prepare you for minimalist footwear is to practice dynamic joint mobility.
By working on our dynamic joint mobility — deliberately firing up our nervous system’s awareness around our joints— we become more responsive and more prepared for the new demands.


Full disclosure: my footwear has been “passing the twist test” since 2008 when I started wearing Vibram Five Fingers. But if you let yourself build up gradually to minimalist footwear, you may never turn back. In it you’ll learn the best eating, exercise, and lifestyle strategies — unique and personal — for you. A Boyer, Katherine, Thomas P Andriacchi. Changes in running kinematics and kinetics in response to a rockered shoe intervention. Altman Allison R, Irene S Davis. A kinematic method for footstrike pattern detection in barefoot and shod runners. Bergmann G, H Kniggendorf, F Graichen, a Rohlmann. Influence of shoes and heel strike on the loading of the hip joint. Campbell, Kevin J, Katharine J Wilson, Robert F LaPrade, Thomas O Clanton. Normative rearfoot motion during barefoot and shod walking using biplane fluoroscopy. Dixon, Sharon J, Kate McNally. Influence of orthotic devices prescribed using pressure data on lower extremity kinematics and pressures beneath the shoe during running.
Goss, Donald L, Michael T Gross. A review of mechanics and injury trends among various running styles. Hatala, Kevin G, Heather L Dingwall, Roshna E Wunderlich, Brian G Richmond. Variation in foot strike patterns during running among habitually barefoot populations. Knoepfli-Lenzin, Claudia, Jennifer Carole Waech, Turgut Gulay, Florian Schellenberg, Silvio Lorenzetti.
Ogon, M, A R Aleksiev, K F Spratt, M H Pope, C L Saltzman.Footwear affects the behavior of low back muscles when jogging. Ogueta-Alday, Ana, Jose Antonio Rodriguez-Marroyo, Juan Garcia-Lopez.Rearfoot striking runners are more economical than midfoot strikers. Paulson, S, W A Braun.Mechanical and Physiological Examination of Barefoot and Shod Conditions in Female Runners. Richards C E, P J Magin, R Callister.Is your prescription of distance running shoes evidence-based? Salzler, Matthew J, Eric M Bluman, Samantha Noonan, Christopher P Chiodo,Richard J de Asla. Sobhani, Sobhan, Steef Bredeweg, Rienk Dekker, Bas Kluitenberg, Edwin van den Heuvel, Juha Hijmans.
Barefoot running, minimalist running and natural running are all terms that describe running in a manner that allows our foot to function the way it was designed (or has evolved). I too have been cured of a running injury, which I suffered from for over eight years after transitioning my gait to that of a “barefoot” runner.
Good Form Running in association with New Balance provides training to adopt this style of running and we can see that by developing forward momentum, we carry the contralateral limb forward instead of having forefoot propulsion.30 By doing this, we decrease the force present to the forefoot, especially the shear force.
There are numerous options available that have recently become known as minimalist shoegear. Barefoot running is about learning to run the way our body was intended to using the foot as an ideal shock absorber and not relying on a shoe that compromises the anatomical position of the foot and places one at risk for injury.
My favorite answer to the glass issue is to turn the question around and ask when that person last stepped on glass. I am looking to find a podiatrist in the Atlanta, GA area that is more open-minded about treating foot and ankle issues beyond sticking a person in a pair of orthotics. His is an inspirational success story, one that I try to remember and draw motivation from when I feel like the obstacles that I face are daunting. I hope that this helps you overcome some of the issues you are experiencing, it was a definite help to me.
3) Use some padding (racing flats?), or at least put some in your drop bag, if you suspect an event will have you pushing your limits. But God chose the foolish things of the world to shame the wise; God chose the weak things of the world to shame the strong. Rick Roeber shares how he surrendered his life to Jesus Christ and how God delivered him from a life of addiction. And I am not a member of any group or asssociation that promotes barefoot running in the country. I was amused by the dedication and passion of Caballo Blanco to live with the Tarahumara tribe in North Central Mexico’s Copper Canyon Mountains by coming up with a yearly ultra trail race within the community and at the same time being able to help on the welfare of the said tribe. While waiting for my connecting flight in San Francisco International Airport back to the Manila on July 9, I created an Event Page on my Facebook Wall and turned off my laptop computer.
Yet “barefoot” runners argue that running without shoes or in minimal footwear is safer and better. And with this new group of recreational runners came a whole new interest in sport-specific footwear. This is when the terms “neutral”, “pronation” and “supination” entered runners’ vocabulary. Instead, you had to figure out your running “style” and pick a shoe to “correct” your running dysfunction and prevent injury.
Despite the involvement of scientists in the design, no style-specific running shoe has ever been shown to reduce injury! Slotted into the soles of shoes in order to improve lift, reduce shock, and “re-energize” the foot over lengthy runs, these new materials were supposed to help you “go the distance” in greater safety.
From public forums to sports magazines, more and more athletes and ordinary people tout their benefits. Well, the built up part of the shoe is so big that mid foot landing becomes virtually impossible. Try running barefoot in the grass or sand, and see how your gait delicately and quickly responds to the terrain.
And the biggest known contributors to bone mineral density are stop-start sports like racquetball and soccer, and resistance training for loading bones along their lengths. Mick Wilkinson may compete barefoot in the Great North Run in the UK, but runners in Iqaluit should think twice. It sounds counter-intuitive, since the forefoot strikes the ground with greater force, but many runners attest to the effect. Even the most ardent barefoot and minimalist types will lace up for certain kinds of sports. Mick Wilkinson, who is barefoot in the UK north twelve months a year, wears shoes for racquetball. And once again, if you decide to go even further and try barefoot running, you’ll need to go through a similar process. Treadmill versus overground and barefoot versus shod comparisons of triceps surae fascicle behaviour in human walking and running. Wierzbinski, Rodger Kram.Metabolic cost of running barefoot versus shod: Is lighter better? Shoe Loading in Rearfoot and Non-Rearfoot Strikers during Running Using Minimalist Footwear. What we can learn about running from barefoot running: an evolutionary medical perspective. A comparison of the spatiotemporal parameters, kinematics, and biomechanics between shod, unshod, and minimally supported running as compared to walking. Changes in lower extremity movement and power absorption during forefoot striking and barefoot running. Nick Campitelli, a health and medical advisor to the Natural Running Center, who is board-certified by the American Board of Podiatric Surgery, addresses a hotly debated topic in professional foot-treatment circles.


Lees and Klemerman have demonstrated that there is no correlation between foot type and running injuries, specifically with a pes planus deformity.5 During barefoot running, we avoid heel striking and land more on our forefoot or midfoot.
Osteoarthritis of the knee is a common concern among many runners, especially older individuals who have run the majority of their lives. Not only is this beneficial for reduction of the shear force but we see a decrease in the ground reactive forces acting on the first metatarsophalangeal joint, which can reduce sesamoiditis.
Using a true minimalist running shoe can achieve this and still protect the foot from the environmental dangers. I completed the run without injury, despite giving myself less time to transition than anyone recommended (and less than I would recommend to anyone). Of course, the joke is that the only way you know you’ve done too much, is by doing too much! As soon as I arrived in Manila, I was surprised to see a very positive response from the runners as soon as I saw the update on my Event Page and the rest is history!
Kick off your running shoes and let us “tickle and burn” our feet on the paved ground! Stephen Sashen, the guy who has modernized the huarache with Xero Shoes, wears spikes for sprinting. Physical Therapy in Sport: Official Journal of the Association of Chartered Physiotherapists in Sports Medicine (2011). Many runners suffering from chronic injuries are adopting this way of running and are experiencing relief of symptoms to find themselves running with enjoyment and a more relaxing form. Without a doubt, the most common concern with barefoot or minimalist running is the development of a stress fracture.
Once the forefoot strikes the ground, pronation of the entire foot begins (not isolated pronation of the subtalar joint) and continues until the point where the heel touches the ground. While this is a common excuse to not run, being overweight is not reason enough not to run barefoot or in a minimalist shoe.
This article was not intended to discuss the pathomechanics or treatment options of plantar fasciitis. This is another common myth that patients acquire from various sources, including medical professionals. Calluses on our feet form as a result of shear force on the plantar surfaces of the skin that produces excess friction.
Thanks to his indomitable will, physical therapy, lots and lots of stretching (and barefoot running) he has not only been able to walk again, but can be spotted chasing cyclists up huge hills around Boulder, CO.
That being said, it occurred to me during those last few miles that the muscles in my feet and legs were exhausted and were certainly not providing as much shock absorption as they had earlier. I never had so many problems, my transverse arches have fallen and my left foot is unstable due to hypermobility of the first toe joint.
Top 3 in the Overall (Open) Category and Top 3 in the Ladies Category will receive the BR’s Medallion. And if you lose sensation, you can injure yourself without being aware that it’s happening.
If so, by all means, buy a pair of minimalist shoes and go for a 5K run during the first week. Arch height becomes irrelevant as does the commonly described concept of pronation with the heel striking the ground first.
It is very common for me to see runners present in my office with plantar fasciitis, a normal arch, cushioned running shoes and orthotics they have worn. However, we are anecdotally seeing resolution of symptoms in those who adopt this style of running.
Most, if not all, of us have treated a patient who complains of forefoot pain or calluses, and then simply blames the problem on a lack of adipose tissue or cushioning below the metatarsal heads.
Numerous times, people ask me the question of “what happens if you step on glass?” There is debate on this topic among medical professionals as well as early adopters to this style of running. This document should become immediately implemented in the curriculums of our podiatric schools. I haven’t seen anyone else discussing this factor, and I think it warrants discussing. In fact, if you can’t twist it as if you were ringing out a towel, it’s probably not minimalist.
When running barefoot or in a minimalist shoe, we do not need to control motion at the rearfoot because heel striking is not occurring and “excessive pronation,” as described by Root, does not occur.
One potential explanation is the development in strength we see to the intrinsic musculature, specifically the abductor hallucis muscle, which is a primary supporter of the arch.21-25   Another overlooked phenomenon is the fact that the majority of running shoes place your ankle into plantarflexion.
Direct pressure does not produce calluses or we would see a high preponderance of heel calluses in runners as the majority of runners heel strike. During events we all push ourselves a little harder, whether we’re going for PRs or just caught up in the excitement.
This forces the body to compensate by increasing lumbar lordosis and increasing pressure to the heel as opposed to having more even distribution throughout the foot. It is about how you are running and allowing the foot to perform the way it was designed and intended to perform. Cushioned shoes provide passive shock absorption, while the body’s natural shock absorbers require active muscle work.
Once the form is perfected and the runner abandons heel strike (which runners can typically learn on a treadmill barefoot), the next step is to protect the skin of our foot while not compromising the proprioceptive feedback from ground.
Shock absorption during forefoot running and its relationship to medial longitudinal arch height. The Mark Coventry Award: in vivo knee forces during recreation and exercise after knee arthroplasty. Bennell KL, Bowles KA, Payne C, Cicuttini F, Williamson E, Forbes A, Hanna F, Davies-Tuck M, Harris A, Hinman RS. Lateral wedge insoles for medial knee osteoarthritis: 12 month randomised controlled trial. The scientific basis for the use of biomechanical foot orthoses in the treatment of lower limb sports injuries–a review of the literature. A comparison in the muscle activity of the abductor hallucis and the medial longitudinal arch angle during toe curl and short foot exercises. Influence of the abductor hallucis muscle on the medial arch of the foot: a kinematic and anatomical cadaver study.
Intrinsic pedal musculature support of the medial longitudinal arch: an electromyography study.
Influence of the posterior tibial tendon on the medial arch of the foot: an in vitro kinetic and kinematic study. Is there histomorphological evidence of plantar metatarsal fat pad atrophy in patients with diabetes? Soft tissue thickness under the metatarsal heads is reduced in older people with toe deformities.



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