The Barefoot Running Book - Jason Robillard [15]
If the foot arch is over-supported by an orthotic or a motion-control shoe, the foot intrinsics are incapable of inhibiting the soleus and quadriceps. At a phase in the gait cycle where the soleus and quadriceps should be slightly more elastic to absorb shock, they remain more rigid, thus reducing shock absorption and causing excessive strain on the soleus, quadriceps, and joint structures. Over time, if the arch is over-supported, the foot intrinsics become weak and are no longer effective. The foot intrinsics become weak and tight, stretch reflexes become inhibited, muscles do not ‘turn on’ when they need to, and biomechanics break down. The end result is overuse injury—something most runners experience at some point.
But barefoot and minimalist running allows the foot arch to deform naturally, allowing the stretch reflexes from the foot intrinsics to activate a very effective shock absorption mechanism. It’s almost counterintuitive that running barefoot or in minimalist shoes produces less impact than running in supportive, padded running shoes. But research has shown just that. And the stretch reflexes from muscles in the foot are partially responsible for this.
Since the foot intrinsics are used more in barefoot and minimalist running, we invariably go through a phase of muscle soreness and growth of the foot intrinsics and soleus during the transition out of standard running shoes and after a long run. But rejoice in your aching foot muscles! This is your body absorbing shock as nature intended.
Scott Hadley, Ph.D, DPT
©2010 TrekoClinics.com
Can I Still Maintain My High Mileage and Learn to Run Barefoot on the Side?
The best way to learn barefoot running is to start from scratch. However, experienced runners often have difficulty stopping their high mileage training. This is understandable; we do have an addictive hobby! If you are currently training and are unwilling to restart from zero mileage, there is a solution. Note: this solution does present some potential risks and common problems.
If you do wish to continue your normal shod training, I would recommend adding all drills and running in place of some of your current cross training or running activities. For example, if you currently run 50 miles per week try running three miles barefoot and 47 miles shod. Then slowly, over time, replace your shod miles with barefoot miles. If running in minimalist shoes is your goal, it is best to learn barefoot running first and then switch to minimalist shoes. Once you learn proper barefoot form, you can exchange the barefoot mileage with minimalist shoe mileage.
The most common problem that arises with this plan occurs after you start to develop good barefoot form. Increasingly it will become difficult to run in traditional shoes. Your feet will begin to feel incredibly heavy and the rest of your body will rebel against the pounding as you start to crave the gentle smoothness of barefoot or minimalist shoe running. This usually happens well before you are ready to convert all of your training mileage to barefoot or minimalist shoe mileage. The result is usually a temporary decrease in training mileage as you abandon your traditional shoes. You will quickly regain the mileage, but that reduction in training can be stressful for some. There are other activities that can be done as a substitute, such as weight training, swimming, or aerobics.
Minimalist Shoe Recommendations?
Sometimes people will ask for a minimalist shoe recommendation. It is difficult