In a recent article published in the British Journal of Sports Medicine, Valiant’s research indicates several interesting aspects regarding pronation.  Summarized by Peter Larsen it’s as follows:

1. 32% of the women missed training days over the course of the study. Another way to think of this is that there was an injury incidence of 32% in this population of runners, which is in line with other studies on running injury.
2. Motion control shoes “resulted in both a greater number of injured runners and missed training days than the other two shoe categories.” In other words, motion control shoes faired very poorly all-around.
3. Every runner in the highly pronated group who wore a motion control shoe reported an injury. In other words, all runners (yes, 100%) who were supposed to be wearing a motion control shoe based on their degree of pronation got injured. It’s a small sample, but this is simply astonishing. In fact, highly pronated runners actually fared better in neutral shoes!
4. Neutral runners experienced greater pain after runs when wearing neutral shoes than they did when wearing stability shoes. Although the authors point out that the difference may not be clinically significant, it is once again amazing that neutral runners faired better with a shoe that would not have been “prescribed” for them in a shoe store based on their degree of pronation.
5. Pronated runners experienced more pain after runs if wearing a stability shoe than if wearing a neutral shoe. Again, they did better wearing the “wrong” shoe for their feet.

Valiant went on to say that “Our current approach of prescribing in-shoe pronation control systems on the basis of foot type is overly simplistic and potentially injurious.” So what should we do? Ryan, co-author with Valiant puts it quite clearly.  “If a salesperson says you need robust motion-control shoes, ask to try on a few pairs of neutral or stability shoes, too.  Go outside and run around the block in each pair.  If you feel any pain or discomfort, that’s your first veto.  There really are only a few pairs that will fit and feel right.  My best advice is, turn on your sensors and listen to your body, not do what the salespeople might tell you.”

We agree.  Listening to your body is of the utmost importance.  By focusing on proper running technique and footstrike, all of us can run healthier, happier, and yes…faster.  Elite runner Dathan Ritzinhein chimed in on the topic recently in Runner’s World magazine saying “I was definitely more of a heel-striker, so I’m definitely getting on to my midfoot more. I wouldn’t say I get all the way up to my toe. I think I’m more efficient for the marathon if I stay in more of a midfoot stance anyway. But definitely, the posture of my body and the range of my stride, that’s all stuff that has just kind of come through. Initially, the problem was we tried to focus solely on changing that without being strong enough to do it. We went back to trying to build it up from the strength side so it (the stride change) naturally took over instead of trying to think about it consciously.” The biomechanist that worked with him to change his footstrike?  None other than Nike’s own Gordon Valiant.

So stop listening to all the marketing jargon and do you’re own research.  Do what feels right…run natural.

Resources/Similar Articles:

British Journal of Sports Medicine

Christopher McDougal’s Blog

Runblogger

New York Times

The Running Shoe Model Needs to be Fixed (Steve Magness)

Yet the movement isn’t just some hippy feel-goodery.  It resonates with people both runners and non-runners, fast and slow.  Modern shoes have been casts protecting feet but neutering their ability.  By using lighter more flexible shoes or even pure barefoot, feet do more work and move through a fuller more natural range of motion.  Fast?…maybe not immediately, but strong?…without a doubt!

For example: How about the recently run Western States 100 World Championships?  The top 4 runners crushed the competition with the top 2 runners shattering the record by 30 minutes!  The shoes these four athletes were wearing- Montrail Mtn Masochists, New Balance 101, Salomon S-lab, and Pearl Izumi Peak XC.  Protective yes but these shoes are some of the lightest most flexible trail shoes on the market.  These athletes got fast and strong by letting the body go through it’s natural movements.  By proper biomechanics and a strong core, these athletes are able to maintain sub 10 minute miles for 100 miles over rocky undulating trails.  Considering the shoes used 5-10 years ago in the sport of ultra running, these shoes are most certainly considered minimal.  Despite the speed aspect of minimalism yet to be proven, I must emphatically state that it sure does make you stronger.

Further research is needed in all facets of running biomechanics and footwear, especially now that the industry norms are in question.  However, we stand by our mantra…”Run Natural!”

Congrats to all Western States finishers especially Geof Roes and Anton Krupicka for crushing the course record and Zeke for running the whole race in Vibrams!

Below are his thoughts on minimalist running and his full interview can be found here.

What’s your take on minimalism now that it’s back in style?

Coming from someone who has a running store and looks at product, I think it’s pretty awesome that the industry can continue to innovate and go after something like that and push the envelope and question how is the best way to run and what are the best shoes to do that. Unfortunately, it’s just put out there in photos and small articles. For the most part, when people come in to see me, it’s like a cure-all — like the latest new blue gel cream — something you all of a sudden put on and feel better. And it’s not that. When I first started running, I wore really heavy trail shoes with shanks and plates for protection. Even when I ran in Colorado, that type of shoe was pretty good. But I also rolled my ankle a lot, so even for me in the last five-to-six years I’ve transferred to a minimalist shoe. I wear a racing flat for Western States. For me, that gets me lower to the ground and I don’t roll my ankle that much. And I’ve actually felt that I’ve started to incorporate a better stride. I feel like I’ve utilized better muscle groups. I feel stronger. My calves feel stronger. I feel like maybe I’m working my glutes a little bit more. So for me, getting into a minimalist shoe and almost going the lazy way and having the shoe do the work for me is kind of like by-proxy, because I really wore it to be close to the ground so that I wouldn’t roll my ankle and not have that high platform. It turned out to do a lot of great things for me. But you have to be careful. I’ve seen a lot of people get stress fractures and then people run in minimalist shoes and ramp up too quick and then you go back to square one with injuries that you originally started with. So there is a big push going on with minimalism. The shoe companies are marketing it. I think it’s a useful tool to help people be a little more successful in what they do, but they need to do it right.

What about the concept of minimalism in other areas? Like, for example, running with little water in training so that you can toughen the body to make due with less. What’s your take on minimalism when it comes to fluids and fueling?

I think there’s some validity in that. By all accounts, all we are doing is trying to harden the body. That is really what you are trying to do with running is getting it ready for the tests you are going to put it through. But there’s a fine line, where you also have to try and recover during your training runs. So it’s better to have fluids in you. It’s better to have carbohydrates in you. You are always preparing for the next day — to have the fuel so that you can go out and train hard again. Sometimes I feel that if you go too minimalist, you can get to that zone of depletion where, for the next few days, you just aren’t having a good run. For me, I have to replenish at some time. Whether it be on the run or afterwards, I really don’t see a difference. The other thing is that I train so that I’m ready. It’s hard. If you are just going to take in 20 ounces of water or more of water an hour in a race like Western States, where once you get into those canyons, it’s 90 to 100 degrees and you haven’t done that and then all of a sudden you are just dropping fluids, it’s not going sit with your stomach. Your stomach has got to be ready for that, the same way you wouldn’t just eat a hamburger at mile 80 either, unless you trained for it. For me, I know it’s unavoidable for some races; sure you could get by with virtually no water and push yourself to the end. And also, I like the idea of being a little freer when I run. That’s the beauty of running: just walking out the door from my store and getting on the trails without anything but a pair of shoes and shorts. But at the same time, you have to be prepared. For me, I don’t bring the kitchen sink, but at the same time, I’m always carrying GU and fluid and water for that reason specifically. I can’t do it otherwise. I feel I’m too big and fat and old. I weigh around 163 pounds right now. I like to be strong. I mean I head to the gym to lift weights. I do that to keep my arms strong to carry the fluid bottle, and for posture’s sake, too. I want to feel strong, where I can go down the hills and power through to the other side. There’re also some reserves. When you’re barreling though that many calories an hour and trying to make that long run, I just want to stay strong all around.

Read more: http://running.competitor.com/2010/06/features/the-return-of-the-king-exclusive-interview-with-hal-koerner_10685#ixzz0rjvdGGda

REGARDING MINIMALIST & BAREFOOT RUNNING:
I find it sad that running retailers here close to home and all over the country are fighting (often with intellectual dishonesty) something that is such a benefit to running in general and as an industry. I think it separates those who are in it for the money from those who truly care. At our store, we sell tons of minimalist shoes, Vibram five fingers, vivobarefoot’s, and send people to get zero drop modifications done on their shoes at local shoemakers. I can say without a doubt it has been the single most positive thing for runners we have done in nearly 20 years of business, aside from teaching proper running technique. However, minimalism and technique go hand in hand.  There is no downside to becoming more independent, injury free, and stronger!  We have always been the store that “teaches technique and sells lightweight shoes” and it has been to the benefit of our customers. Other running stores should see that if they do the right thing and embrace the good that comes from this, they will still sell plenty of stuff, including more accessories, apparel, and nutrition items. “Barefooters” still buy shoes, you just have to carry them…

-K Golden Harper, Manager, in response to this: http://ryerson2010.posterous.com/running-room-founder-john-stanton-talks-about and many other similar things being said by the vast majority of running retailers around the country.

In August 2003 Dennis Driscoll gave a ground breaking presentation to the USA Track and Field Coaching Education seminar which deserves a serious revisit.  Titled “Barefoot Running: A Natural Step for the Endurance Athlete” he goes through the then current (and accurate) science of barefoot running compared to shod running.  By comparing biomechanics, propulsion phases, injury rates, etc all while quoting 26 research studies and articles, Dennis shows that integrating barefoot running into your running will greatly enhance your experience.

What I found particularly interesting, especially since becoming converted to the Zero Drop Concept, is his beef with shod running which he indicates, like Lieberman, is due mostly to an elevated heel.  Well worth the read, Dennis gives a very accurate and compelling dissertation on the benefits of barefoot running especially considering it was given in 2003!  These benefits are not new, it’s just recently that we the public have become aware of the truth. To read Dennis’s full article, click here.

Below are several of my favorite quotes:

“The purpose of this paper is to investigate some of the scientific studies that have been done in the area of running both barefoot and with footwear. Is there an advantage to training, or racing, barefoot? Or, is the modern running shoe a technological marvel that helps reduce injury and makes us more efficient runners?”

“Sensory feedback is greatly diminished by the insulating sole of the shoe. The result is a more rigid foot which disables the deflection of the medial longitudinal arch reducing the foot’s ability to moderate impact shock. Arch supports built into most shoes further reduce the ability of the arch to deflect. 6  Unfortunately the tapered toe box found in most shoes constricts the toes and prevents their natural spacing.”

“Footwear modifies some of the characteristics of the propulsion phase in other ways. Several of these changes are related to the aforementioned elevated heel of the shoe. One byproduct of heel elevation is a shortening of the Achilles tendon and calf muscles. Three of the calf muscles – the posterior tibial, flexor hallucis longus and flexor digitorum longus – play important roles in the function of the arch. As these muscles become shorter, they fail to pull properly on the back of the heel thereby increasing the flattening of the arch. Pronation occurs at a time when the foot should be in a neutral position. The unnatural position of the elevated heel also disrupts the work of some tendons connected to the toes. These tendons, which originate in the lower leg, apply their pull around ankle bones above the heel to hold the toes against the ground while the body passes over them during propulsion. The raised heel leads to an imbalance in the tug of these tendons thereby interfering with efficient propulsion.”

“Perhaps the greatest hindering effect of the elevated heel is the loss of the involuntary stretch reflex of the Achilles and posterior lower leg muscles. This stretch reflex is designed to aid the forefoot with propulsion, yet it can only be activated if the heel comes close to the ground. The elevated heels of most available footwear, including athletic shoes, prevent this stretch reflex from occurring.”

“Modern running footwear is well endowed with cushioning purportedly to reduce impact forces absorbed by the body. However, there exists no scientific study providing evidence that cushioning has a significant effect on in-vivo impact forces. On the other hand, there is evidence that an increase in impact forces is associated with softer shoes.22,23 Combine this evidence with the previously mentioned sensory deprivation aspect of shoe cushioning and the role of athletic footwear as a protective device must be questioned.”

“The solution to the problem of running-related injuries could be as simple as promoting barefoot activity.”

With our emphasis on running naturally it’s easy to embrace such a fantastic running method.  Biomechanics is the next “technology” in running.  Rather than fancy technology the future is running form.  On the wings of Born to Run, Chi Running, and barefoot running along with the long time knowledge and experience of Lydiard, Pyrie, Tom Miller, etc; Good Form Running consolidates all this information making it simpler and easier to use for ANY runner regardless of speed or experience.

The clinic is simple.  Efficiency is explained and the emphasis is on “proper” training, not necessarily “more” training.  And why not?  Most sports emphasize on the proper way to hit a golf ball or shoot a basketball not just encouraging more practice.  After a basic understanding of efficiency, participants are then video taped with shoes and then barefoot by the top level coaches (who are also genuinely great guys!).  The focus then proceeds to the 4 simple principles espoused by Good Form Running:

1-Good Posture and Alignment

2-Land on the Midfoot

3-Lean from the Ankles

4-Increase Cadence..180 per minute

After a few simple drills, participants are able to immediately feel the difference of the new found method.  To further the experience participants are then able to watch themselves and notice the subtle differences which occur immediately and undeniably as the new method is realized and practiced.  Long term change in biomechanics takes many miles of focus and practice but Good Form Running allows an easy and simple transition to better form.

Whether you have the opportunity to attend a Good Form Running clinic or not, check out their website at www.goodformrunning.com and perfect your biomechanics starting now.  It’s easier than you think!

Possible issues…

During the beginning stages of transitioning to barefoot running there are several things to be aware of.  First you should read our transition article.  Most people experience some soreness in the lower calf and sensitive feet the next day, even if they go only a mile.  Keep in mind, the more minimal you go, the more sore you will get.  Going truly barefoot over asphalt for a 6 mile run takes most people months of gradual progression.

How to…

I feel that the best happy medium is Zero’d shoes.  These are usually modified shoes where the elevated heel has tactfully been cut out, leaving the heel and forefoot on the same elevated plane, or zero deviation from heel to forefoot.  This seems to be the safest compromise between traditional shoes and the minimalist movement.  Zero’d shoes are typically simple shoes—lightweight trainers or racing flats before modification and without the elevated heel the shoes allow for a surprisingly barefoot like running experience.  Biomechanics seem to adjust quickly and naturally while mileage can be increased quickly.  My compromise on this is due to my trail running here in the Rockies.  With plenty of sharp rocks and rugged terrain, a light pair of zero drop trail shoes with a rock plate are a must!

Minimal Shoes…

These shoes are even closer to barefoot running because they tend to have basically no cushioning to them.  Examples of these include the Vibram Five Fingers, Feelmax Osma’s, the recently released Terra Plana Evo’s, and the soon to be released Altera Adam & Eve.  These tend to have a mere 3-4 mm outsole with no more than a sometimes optional sock liner for cushioning allowing the foot to move with barefoot like precision but with just enough protection.  Transition to these takes longer but the benefits are nearly undeniable for a vast majority of runners.  Biomechanics MUST be solid and it quickly makes you aware of errors in your form.  Feet quickly become stronger and the list of benefits goes on and on.

Barefoot…

Talk about tough feet.  Calloused and strong, true barefoot runners are a marvel to behold.  Want perfect form?  Tired of being injured?  Given the proprioceptive response while running barefoot your feet become more sensitive to stimuli than a modern day radar system.  Your feet make allowances and respond like you would never believe.  This takes the longest to transition to but the benefits are well worth it.  You’ll get similar results as with minimal shoes but multiplied.  Transition properly and sensory perception goes up, biomechanics quickly become darn near perfect, feet become uber strong, and injury’s percentages drastically go down.

For most, it may be best to apply all three methods to get the best results for the variety of speeds and terrain that are encountered.  Whatever your running style, start now by stripping back and minimizing your running.  Run healthy, run happy, Run Natural.

Most recently I visited the dentist.  I hate going to the dentist.  I went there the other day and was reminded about the fact that although a great brusher, I need to work on my flossing skills.  They found two cavities then proceeded to routinely clean my teeth.  I was chastened then forced by my dentist to recommit to a flossing routine.  Finally he scheduled another preventative cleaning 6 months from now.  It was very contrary to my doctor’s visit last year.  I was having all sorts of stomach pains so I stopped in to the doctor.  He did a few tests and diagnosed me with an ulcer.  He gave me two prescriptions and sent me out the door.  For some reason I was happy with the medication and viewed the doctors visit with satisfaction especially when my ulcer disappeared.

Upon further review I found that ulcers are caused primarily from diet and stress, both of which had been less than ideal in my life as of late.  Why hadn’t the doctor spent more time talking about how to prevent future instances rather then just writing a prescription and fixing the current problem?  Yet the dentist was thinking ahead saying that if I would floss I could eliminate nearly all of my cavities and then setting up a 6 month check up.   Shocking how opposite the two mentalities are!

It made me think of my running and more particularly about running stores in their approach to running.  Having worked running retail for a good portion of my life, I thought of how some people get the wham bam fix ‘um up mentality when others get the health, strengthening and training, proper mechanics and foot strike treatment. I hope that your running store takes the time to give you the full treatment on how to create long term health rather then up-selling you to the latest high end pronation control shoe plus an expensive insole.

Shouldn’t we as runners be cognizant of our body, constantly trying to prevent the injuries rather than getting injured and then impatiently relying on some stiff expensive heavy shoe or insole to fix all of the problems immediately?  It might make us feel better for the moment but more often then not those cushy shoes and insoles become a crutch.  Our feet become weak and reliant upon their grasp—using more support makes you need more support.

However, I believe strongly that the long-term healthy solution is to strengthen your feet over time.  Several key features seem to be effective in preventing running injuries by merely strengthening your feet.  Here are a few things I do to be pro-active in injury prevention.  Working on one or all of these techniques could greatly decrease your chance of injury.

1-     Master your form.  Work on shortening your stride and increasing your cadence while landing directly under your body with a bent knee and midfoot strike.  This minimizes shock  and puts you in an optimal position for propulsion.  Aka Run Natural!

2-     Run barefoot or with a minimal barefoot shoe like Vibram Five Fingers.  This forces you to run with the above mentioned form.  Remember to transition slowly but it’s a great training tool.

3-     Choose minimal lower profile shoes.  These flexible shoes or flats will encourage a lighter, softer style of running while strengthening your feet and legs.  Take this to the next level by making your shoes Zero Drop! (Cut off the heel making a zero deviation between heel and forefoot heights in your shoe: 10-12 mm off the heel is typical!)

4-     Balance.  Take off your shoes and see how long you can balance standing on one leg.  Can you comfortably do this for 2 minutes?  Now close your eyes and repeat.  Then progress to squatting with your eyes closed still on one leg.  This simple yet effective exercise works your feet and lower legs targeting the weakest muscles first.  This can be done throughout the day in all sorts of situations.

5-     Run on softer more uneven terrain.  Running  on the same flat roads works the same set of muscles, ignoring  the all important, intrinsic, balancing muscles.  Most running related injuries are overuse injuries…so spread the load!  Proper form has a similar effect by dispersing the shock but running hills, trails, and/or grass makes you work muscles that otherwise aren’t being worked giving you a more complete workout and decreasing the chance of an overuse/muscle imbalance injury.

So although I dislike the dentist visits, I have to admit that proactive preventative treatment is a superior system than fixing it when it’s broken.  Taking the time and doing the small daily treatments will help keep you injury free and save you money (minimal, simple shoes are currently half the price as heavy high end trainers and an insole)!  Run healthy and happy, RUN NATURAL!

Resources:

Good Form Running

Uneven Terrain Benefits

Programmed to Run

Harvard Barefoot & Foot Strike Study

Jim Ryun Running Technique Flash App

John Amschler wrote a great piece on this in the Born to Run forums and we asked his permission to reprint it here in full, which he graciously granted.  He goes as far as to argue that the secret to running injury free is “all about footstrike.” Here’s John’s post:

“I know we all love barefoot/minimalist running but I have a different take on what the pathway to running success is, and the Harvard Study gave me more supporting evidence.

Plus some of you know that I love an intellectual debate to help broaden my horizons so here goes:  First I ran shod with a forefoot strike for my 50k; two weeks later when I purchased my VFFs I immediately started running 8-10 miles at a time with no injury (I was also injury free during my ultra training. And I was not a runner 5 months prior to the race).

Secondly, I had access to ultra runners before I started running and they all told me the key to success was proper footstrike. They told me that I wanted to strike the ground below my body with the forefoot or mid-foot.

A third example is when I bumped into a Brazilian Adventure Racer during one of my trail runs. We got to talking and he pointed out that in order to be successful I needed to ensure I continued to develop my footstrike. (This guy was legit – claimed to help design the Montrail shoes I was wearing, paced Dean Karnazes during his paddle to Catalina in 07 for the EcoMarathon, and had done plenty of adventure races – his physique & shared info backed up his story).

When I tie all three of these pieces of information together – my quick transition from shod to VFFs (Five Fingers), my buddies’ comments that ultra runners are injury free because of the mid/forefoot strike and this adventure racer – I come up with one common theme:

FOOTSTRIKE

(Check out Joel Friel’s footstrike post, be sure to watch the video:  http://bit.ly/cf2TrW )

Now look at the footstrikes in the impact diagrams of the Harvard study. I propose that the ‘overshoot’ seen in the half sine wave diagrams is the ’stopping vector’ created by contacting the ground in front of the body, rather than underneath it.

I don’t believe that the heel strike is the only thing that will make this happen, but it is probably the one thing that makes it so pronounced.

I’m positive I was stopping myself during my stride until a few weeks ago when I started running barefoot. I’d say the blisters on my feet gave me that feedback on day one. I’ve since changed it, and the blister is healing nicely so I’m going to go out and see if I run more efficiently again.

My views are these:
1) I am for proper running form.  2)I am not against running shod. 3) I believe that running Barefoot/Minimalist it is a great option that allows you to get more in touch with your body. 4) I believe that running barefoot is the best way to teach running
efficiency.

Now that said – I love going barefoot. I love the sensation. I own VFF
KSOs and just ordered some Mocs.

So I ask…

Do you agree that injury free running is all about footstrike?”

And a few other comments from other forum members:

“I think if you’ve got footstrike right you have to be doing a lot of other things right too.  So yeah, I’d agree.”  – Tuck

“Agreed.  That is the trick, of course. You do not achieve a ‘proper’ foot strike by focusing on your foot strike.  It is a result of proper movement.”  – Jason

“I agree. My mechanics automatically shift with proper foot strike. I have a long torso. I’ve noticed the hips tilt back and I bend from the waist when heel striking shod, probably in the effort to “reach out” in front of the body (spilling Chi as they say). Puts a lot of stress on the hips and hamstrings and then I think it’s just a matter of time until soft tissue injury.

Barefoot is definitely the best teacher for the foot strike. As Barefoot Ken said, Vibrams are for the experts. Once you (and your body) really understand it, in most cases you should be able to put on shoes and run injury free (a la the Kenyans who maintained their forefoot strike in shoes in the study).”  -Alchemist88

These are some great insights and it’s wonderful to see the running world starting to focus more on running technique thanks in part to the barefoot movement.  These are things I have believed and taught other runners since first starting to work at a running store 18 years ago.  Of course, there are other factors, such as running on natural surfaces (unevenness tends to create a more balanced muscle structure and strengthen intrinisic muscles) and avoiding overtraining.  I think the take home message is that we as humans were intended by nature to run long distances on uneven ground, and to do it with proper technique (which is easily done barefoot or in minimal footwear.). Run right. Run smart. Run injury free.  Run Natural.

-Golden Harper, Runner’s Corner