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The body has limits

A runner knows that he has exceeded his own capacity to adapt when he feels pain during or after training, if he sees swelling or feels stiffness in the morning. That is a dangerous zone, which exposes his body to injuries so he must be careful and listen to his body.

2014-Cheung-Landing pattern and vertical loading rates during first attempt of barefoot running in habitual shod runners

Thirty habitual shod runners (mean age 25.55.2years; 18 men; with a minimum running mileage of 30km per week for at least one year) ran on an instrumented treadmill at 10km/h shod and barefoot in a randomized order. Vertical average (VALR) and instantaneous loading rates (VILR) were obtained. Twenty participants demonstrated an automatic transition to a non-heelstrike landing during barefoot running, whereas a mixed landing pattern was observed in 10 participants. Compared to shod running, both VALR and VILR were significantly reduced during barefoot running (p<.021).
Opinion: The proportion of runners in this study who automatically switched from rearfoot to non-rearfoot when taking their shoes off is probably representative of the reality. As for the 10 irregular ones (inconsistent between forefoot and rearfoot), it happens relatively often to see that in runners who are not used to barefoot running (less impact moderating behaviors secondary to their habits of shod running), although foot strike tends to normalize towards midfoot of forefoot after substantial exposure. Maybe these people need additional cues (e.g. Run with less noise) to decrease the vertical loading rate?

See Also

  • PDF Poster #1 : The minimalist running shoe

    This poster describes the characteristics of a minimalist running shoe in order of importance.
    Use it as much as you want for your running shoe stores and clinics, it's a very useful tool!

    PDF
  • PDF Poster # 2 : "How to select your running shoe" (detailed)

    This poster will help running shoe retailers and runners to be well guided towards the right type of shoe with given specifications (running history, injuries, etc.)
    Use it as much as you want for your running shoe stores and clinics, it's a very useful tool!

    PDF
  • PDF Poster #3 : "How to select your running shoe" (simplified / english)

    This poster will help runners to be well guided towards the right type of shoe with given specifications (Simplified version).
    Use it as much as you want for your running shoe stores and clinics, it's a very useful tool!

    PDF
  • 2008 Physical Activity Guidelines for Americans (for patients)

    150 minutes a week of vigorous intensity activity (ex : 5 x 30 min jogging) have extensive health benefits! This document is based on the report submitted by the Physical Activity Guidelines Advisory Committee, a group comprising 13 leading experts in the field of exercise science and public health. The committee conducted an extensive review of the scientific data relating physical activity to health. We know that sedentary behavior contributes to a host of chronic diseases, and regular physical activity is an important component of an overall healthy lifestyle. There is strong evidence that physically active people have better health-related physical fitness and are at lower risk of developing many disabling medical conditions than inactive people.

    PDF
  • 2008 Physical Activity Guidelines for Americans (for health professionals)

    150 minutes a week of vigorous intensity activity (ex : 5 x 30 min jogging) have extensive health benefits! This document is based on the report submitted by the Physical Activity Guidelines Advisory Committee, a group comprising 13 leading experts in the field of exercise science and public health. The committee conducted an extensive review of the scientific data relating physical activity to health. We know that sedentary behavior contributes to a host of chronic diseases, and regular physical activity is an important component of an overall healthy lifestyle. There is strong evidence that physically active people have better health-related physical fitness and are at lower risk of developing many disabling medical conditions than inactive people.

    PDF