Here’s the Latest Research on Running Form

Sports scientists from around the world are currently gathered in the USA for a meeting of the American College of Sports Medicine (ACSM).

Evidence of was discussed regarding “proper running mechanics” and “improving arm movement and cadence” to improve running efficiency.

Evidence showed that the runners were able to reduce their upper body movement, and they reported “working less intensely to run at the same rate.”

However

Actually measurements showed they were running less efficiently, and burning more energy.

Unsurprising really. I always tell my clients about arm swing particularly with uphills. Get your arms working harder so your legs don't have to

As with most things, the diversity between the perceptions of the runners, who felt like they were getting more efficient, and the objective findings.

Therefore, don't be swallowed up by the latest fad!

Barefoot running?

A longstanding debate has been whether shoes make your feet weak

I can understand this concept: If shoes support your feet, they take on the roles that your foot muscles some would otherwise perform. We categorically do not advocate knee supports, so are shoes the same? The theory is shoes make your feet weak, and make you more prone to injury! .

But is this reality?

A research team will present a comparison of the size and strength of the foot’s “intrinsic” muscles (the muscles entirely within each foot) in 21 female runners and 13 female gymnasts, because "gymnasts train and compete in bare feet."

Of the muscles measured with ultrasound, the gymnasts were significantly bigger on average in two of them, with no difference in the others. The gymnasts were stronger in their ability to bend their big toe, with no difference in the strength of the second, third, and fourth toes.

However are gymnasts are a fair comparison? They perform very specific tasks: balancing on beams, for example, that require exceptional foot strength and stability. Is it that gymnasts have stronger feet than the average person anyway, rather than runners have weaker feet? More importantly, does it really matter?

The ground beneath my feet

Another theory of barefoot running is that it allows you to feel the ground giving you bio-feedback, through the your feet, and therefore helps you to adopt a sustainable and balanced running stride.

There are reports to support this view, but the idea remains mostly speculative.

A recent study has tested this theory by having runners complete a series of short runs with and without shoes, and with and without an injection of anesthetic to the soles of their feet.

The differences between running with and without shoes were pretty much as expected. Without shoes, the runners shortened their stride, were more likely to land on their mid-foot or forefoot, and experienced smaller impact forces.

But these differences were entirely unaffected by the presence or absence of anesthetic, suggesting that whatever feel we get from the running in direct contact with the ground isn’t from the sensation on the skin!

The evidence is clear enough to me that there is not enough evidence to warrant running barefoot. If you would like more advice or a biomechanical assessment, then contact us or follow us on Facebook: facebook.com/mikestampphysioherapy