Review: Barefoot, Minimalist and Forefoot Running

In recent times there has been an increase in the popularity of barefoot or minimalist running amongst running communities. The common running shoe encourages a heel strike running style, it is specifically designed to slow the loading rates of the impact forces that occur during heel strike. Barefoot running has been used as a training method for years partially due to the belief that it improves performance and strengthens the intrinsic and extrinsic muscles of the foot.

Numerous studies have cited the following biomechanical effects in regards to barefoot, minimalist and forefoot running:

• Decreased angles of the ankle resulting in a transition to a mid or forefoot strike, lessening heel strike frequency
• Minimal ground contact time and loading forces when compared with shod running
• A significantly lower stride length when running barefoot
• Forefoot strike and barefoot running conditions have shown to reduce the absorption efficiency of the knees during running and increasing the power absorption demands upon the ankle
• Strengthening of muscles and ligaments surround the foot and ankle

These results show that the increases in power absorption of the ankle may have injurious consequences of the foot and ankle including Achilles tendonitis and metatarsalgia. However, other sources debate metatarsalgia risk suggesting the limited impact transient during forefoot striking shows lower loading rates upon the metatarsals.

Care should be undertaken when adopting barefoot, minimalist or forefoot running styles in attempts to improve or reduce the stresses imposed during conventional heel strike running. Comparative studies and professionals alike suggest a slow and safe integration of barefoot, minimalist and forefoot running, suggesting softer surfaces initially and alternating barefoot and shod running to decrease the chances of injury.

References:

• Calabro A. Foot Strike Patterns Study Ignites Barefoot Running Debate.
• Utz-Maegher C, Nolty J and Holt L. Comparative Analysis of Barefoot and Shod Running.
• Williams III D.S.B, Green D.H and Wurzinger B. Changes in Lower Extremity Movement and Power Absorption During Forefoot Striking and Barefoot Running

Thanks,

Mitch