Staten Island Gyms Health and Fitness: BAREFOOT RUNNING

History suggests that our ancestors ran safely and comfortably before the development of the modern running shoe in the 1970s. Before then, runners often wore moccasins or very thin running shoes that encouraged mid- or forefoot strike form, where the impact force falls on the ball of the foot (the widest part). Bulkier modern sneakers, however, induce heel strike form, where runners land on the heel of the foot. This change in foot strike completely changes impact force to the body and how the body moves, sometimes leading to injury.

Research theorizes that at least 30% of runners sustain injuries every year, many of which can be attributed to the common heel strike form. A heel strike causes severe impact directly to the heel, which transfers up through the ankle, leg, knee, hip and torso. In a mid-foot or forefoot strike, the impact is absorbed by the fat pads of the foot and spread across, diffusing the force of impact and limiting the amount of force sent up the body.

The right minimal footwear makes running with a mid-foot or forefoot strike drastically easier. A typical modern running shoe has a raised heel, little flex in the sole and is heavier than your foot. Minimalist footwear, on the other hand, allows the sole to flex and the foot to roll slightly, adding little weight and leaving the foot in a natural, level position.

Lightweight or barefoot-style shoes are becoming more common ? but, regardless of your sneakers, remember these tips when transitioning your running form:

• Shift to barefoot running gradually
• Choose minimal shoes with a level, flexible sole
• Land gently on your mid-foot or ball of the foot
• Don?t run on the tips of your toes
• Be aware of ground objects when running barefoot
• Stretch your calves and Achilles tendon well
• Don?t continue with anything that causes pain

Source: http://www.jfit.sijcc.org/2012/07/barefoot-running.html

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