1.
Why should we consider
Evolution in Running?
Airam Fdez, Ms
PaleoTraining Fundator
Running Coach
Barcelona 2014

2.
Learning without thought is
labor lost
Thought without learning is
perilous.
Confucius

3.
Everything should be made as
simple as possible...but not
simpler.
Albert Einstein

4.
A man’s
errors are
his
portals of
discover
James
Joyce

5.
Nothing is biology makes
sense without the light of
evolution
Theodosious Dobzhansk

6.
I always
encourage
people to be
pragmatic above
all else and to
question their
beliefs, whatever
they may be.
Rob Raux

7.
True prevention is not allowing
the condition to evolve
Unknow

8.
Every single action in live, but
drink, eat, breath and sleep ,
is an skill, even is art.
Me

9.
Why should we consider
Evolution in Running?
WALK, RUN AND SPRINT HAVE
BEEN OUR NATURAL
LOCOMOTION FORM SINCE 2M
NATURE HAS LITERALLY
ENGINEERED US TO RUN
WE EVOLVED AS
ENDURANCE RUNNERS

10.
WHY 80% OF US GET
INJURED?
WE HAVE THE BEST HI-TECH SURFACES
WE HAVE THE BEST RUNNING SHOES
WE HAVE THE BEST COMPRESS SHOCKS
WE HAVE THE BEST CONTROL ORTHOTICS
WE HAVE THE BEST RUNNING FORM ANALYSERS
WE HAVE THE BEST COACHES, PHYSIOS AND DRS
…EVER…

11.
WHY?
WE HAVE FORGOTTEN HOW TO RUN

12.
FITNESS AGE
RUN OR DIE

13.
La naturaleza nos diseñó
para correr…

14.
Y así…

15.
No la cambiémos…

16.
80% Runners get injured
once a year

17.
COULD THEY GET INJURED?

18.
Running in Evolution
We run since 2.000.000
years…
We shoe or feet since
40.000 years…
We cushione our shoes
since 35 years…
…What´s new/What´s
old?

19.
A Brief History of Running
For millions of
years, humans have
gone without shoe
running very long
distances for
hunting pursuing
them to death!

20.
Endurance Running Hypothesis
The hypothesis suggests that
endurance running
played an important role for early
homínids in obteining
food.
Researchers have proposed that
endurance running
began as an adaptation for
scavenging and later for
persistence hunting

21.
The clue:
To be economic…to get NOT injured
Cells´ aim is being economic
All natural procedure last forever if the are
economic and safe

22.
Running Vs Walking
There are structures that improve running only , and
are not used in walking.
Running was an
Adaptation for surviving , not
became as a
byproduct of walking.

23.
THE ONLY HUMAN NATURAL
LOCOMOTION FORM ARE:
WALKING
RUNNING
SPRINTING
RECENTLY WE DEVELOPED
JOGGING…
WHY?

24.
So…
What can 35 years of f***ing
shoes & fitness industry may
do against 2M years of
evolution?
Lee Saxby

25.
Until quite recently
in our history, most
humans lived out
their lives unshod.
Untrammeled feet of
natural men are free
from the disabilities
c o m m o n l y n o t e d
among shod people :
hallux valgus,
b u n i o n s ,
hammer toe
a n d p a i n f u l
feet

26.
99,9 of Human Evolution running one
way…
…why should we change it?

27.
Harmful effects of modern running
shoes

28.
The wisdom beggins with the
definitions of terms.
Socrates

29.
Walk, Run, Sprint

30.
Strike frequency
Stride frequency measured the number of foot contacts
per minute
Highest frecuency=
Encoureges Knee Bent Posture at Initial Contact
Decreases Stance Time
Closers Foot Contact to COM
Shortens lenght

31.
Stride length
Stride length was defined as the distance from the
point of touchdown of one foot to the point of
touchdown of the opposite foot

32.
Ground Contact Time
GCT = duration from touchdown to toe-off (150-220ms)
The short GCT is related to good running
economy since there is less time for the braking
force to decelerate forward motion

33.
Barefoot/minimalist
The Barefoot or
Minimalist
phylosophy does
not just relate to
shoes, also
technique,
strike, posture
and rythim.

34.
COM

35.
COM

36.
COM

37.
COM

38.
POSTURE

39.
The best nike …

40.
Sagebrush Bark Sandals
(9000 b.C)

41.
Protection Sole-Status Symbol
10.000-8.000 BC
5000 BC
3.000 BC
1.000 BC
0
AC
Meso and South America and the volcanic islands of
the South Pacific worn Similar sandals
The early Polynesians used sandals to cross old lava
flows and when fishing on the razor-sharp coral.
Pharaohs are all represented as barefoot.
Sandals in Egypt were common in court and were
worn by soldiers.
In Mesopotamian,King known to have worn a
wedged sandal in contrast to his flat-soled courtiers.
Greek tragedians are known to have very thick-soled
low boots been worn by to increase their height.

42.
From Status to Fashion
1000 AC
12th-14th The Mongols, who on horseback ravaged the Middle
East between Damascus and Moscow from the
centuries, are credited for the introduction of the
block heel presumably developed to better grip the
stirrup plate.
From the time of the Greeks, Count Fulk of Anjou
introduced long pointed toes to cover up some
deformity of his feet, and courtiers quickly adopted.
But in the French court of Louis XIV, the rugged
Mongolian heel underwent a radical cosmetic
transformation eventually leading to the ultimate
idiotic expression of modern fashion - the stiletto heel
adopted the fashion
15th-16th

43.
Chronology of the running shoe.
• In 1830 by the Liverpool rubber company owned by
John Boyd Dunlop, , called as sand shoes because
they were worn on the beach by the Victorian middle
classes
• In 1933, Dunlop launched its Green Flash range of
trainers.
• In 1920 Adi Dassler (and his brother Rudolf) started
making sports shoes in Herzogenaurach, Germany
• In 1948 ADIDAS (Adi Dassler) was formed with the
now famous three stripes logo developing from three
support leather bands used to bolster the sides.

44.
…
• In 1956 Rudolf Dassler broke away to form PUMA.
• In 1971,Americans Phil Knight, and his coach Bill
Bowerman founded NIKE.
• In 1977 ASICS first introduced its shoes in North
America
• In 1979 REEBOCK (species of an African gazelle)
entered the US Market
• In 1987 was declared the Year of the Running. Also
NIKE launched it's flagship running-shoe, the Air
Max.

45.
The wrong solution for impact
TOE SPRING
DROP
FOOT BED

46.
The inverse reaction
Dr. Benno Nigg

47.
More $ & More Injury
Dr. Marti, 1989
In 1989, Dr. B. Marti studied 5,000 runners
$95 had twice cost&injury than $40
The more high-tech, advanced, and fancier
shoe, the more dangerous it was.

48.
The fancier shoe, the more
dangerous…

49.
Why are super shock-absorbing athletic
shoes causing more running injuries?
Why do
modern
running
shoes screw
it up?
Dr. Steven Robbins
The lower extremity
is a rugged, flexible,
active, well designed
structure wired to a
spinal cord and a
b r a i n a n d f u l l y
capable of handling
t h e i m p a c t s o f
running.

50.
Diabetes can cause a
gradual destruction of
the sensory nerve
The diabetic feet
Increase in lower
extremity injuries

51.
Cushions, raised heel, lancets rob the system almost
all the sensory information
Push Inelastic fascia to became as a checkrein of
flattering
Blocks awareness sense

52.
No signals to the spinal cord

53.
The ankle, knee and hip joints flex to absorb impact in
response to “information” flowing in from the foot.

54.
Arch Support or orthotics, support midfoot arch fighting to
the flattering and leading to atrophy of the intrinsics
muscle with complete loss or active muscular control

55.
Foot actively changes his landing strategy to prevent
injury.

56.
Absence of alert scanning the ground for irregularities

57.
The shod runner becomes a careless runner.

58.
Flat Feet
Rao and Joseph (1992)
Flat Feet was more than three times
greater in those children who used
footwear

59.
More Used-More Control
Hamill and Bates,1988.
Shoes get better with age

60.
Perceptual Illusion
Robbins and Gouw,1991
It might be more appropiate to clasify
athletic footwear as “safety hazard”
rather than “protective devices”

61.
Deceptive Message
Robbins and Waked (1997)
Running injury rates are greatest
in users of the most expensive
shoes

62.
Conclusion
Shoes are the primary cause of running injuries is strongly supported
by the scientific literature
Young children should be encouraged to spend as much time as
possible barefoot. We know that this is especially important for the
proper formation of the foot arch in the first six years of life.
Runners should consider incorporating sessions of barefoot running
into their training.
"Running barefoot a couple of times per week can decrease your risk of
injury and boost your 'push-off' power."
Your feet will need to toughen-up so start with small doses
Runners may want to consider switching to a lightweight shoe that
provides less cushioning and no arch support

63.
Run & Run
Economic/Elastic Expensive/Muscled

64.
The reality is…
80% of runners suffer from injuries yearly...
80% of runners heelstrike...

65.
Overuse often compounded by an underlying mechanical
abnormality such as overpronation or flatfeet.
The traditional answer is…

66.
Modification of training
Physiotherapy
Stretching
Close look at the runner's footwear with
recommendations about motion control, stability,
cushioning
Orthotics
The classic treatment is…
Why are two of every three
runners sidelined every
year because of a
running injury?

67.
Not the only guilty…
The modern running shoe itself may be the major cause
of running injuries

68.
Most common mistakes in Running
Harmful Heel
Strike
Land Step away
from COM
Fore Foot Strike
Over Striding
Hit the ground hard
Low Frecuency

69.
The Big Things of Running
Lean forward from your
ankles
Upright posture
Relaxed posture
Midfoot stride
Short lenght stride
Land with knee flexed
High Frequency

70.
The “Small” Things of Running
Big Pull Heel to Glute
Clustered Body
Minimal Vertical Oscilation
Minimal Ground Support
Time
Aligned COM
Soft Ground Contact
Elastic/bouncy Running

71.
% of Running Injuries
Knees (52%)
Tibias (26%)
Achilles Tendons (12%)
Plantar fascias (10%)

72.
The Cause?
Acumulative micro-trauma
caused by repetitive impact
experienced during running.

73.
The Wrong Situation
The heel of a
runner upon
striking the ground
generates a force
that can equal 2.5
times body weight
at the foot and as
much as 7 times
body weight at the
hip.
¡¡Repeat this
1000 times per
mile !!

74.
Is not just about change shod shoes for barefoot and
we become Tarahumara
That leads you to injuries
The Wrong Situation

75.
We had heelstrike runners injuries and now…
..now we have barefoot injuries
The Wrong Situation

76.
Why?
…Because running is a skill
The Wrong Situation

77.
Jogging is a confuse moving for brain!!!!!
The Wrong Situation

78.
Everything considers skillfull does not use shoes:
martial art, gymnastic..
The Wrong Situation

79.
Why we run so badly?
RUNNING IS AN
ABILITY
AND…
WE LOST IT!!

80.
Past Today
We run
We love to run
We run wronly
We lost the ability
Big issues about running
We did run
We needed to run
We did run properly
We had the ability

81.
¿Por qué todos lo hemos olvidado y
corremos de forma patológica?

82.
Correr descalzo mejora la economía
de carrera
¿Mito o realidad?

83.
Apoyo de antepié+calzado
minimalista = coste energético
un 2.41% menor
A p o y o d e t a l ó n + c a l z a d o
minimalista = coste energético
un 3.32% menor

84.
Barefoot Running Simulado
Vibram Five Fingers® (VVF)
Lactato en sangre, frecuencia cardíaca y
frecuencia de zancada.
Aumento la frecuencia de zancada y la
economía de carrera mejoró con las VFF
hasta un 2.5%.

85.
El calzado minimalista gastaron
menos energía en su carrera que
aquellos con calzado tradicional, aunque
esto no parece ofrecer una ventaja
metabólica significativa

86.
Lieberman, Harvard 2102
52 experienced runners
69% heel strikers/31% midfoot strikers
74% get injured last year
Heel striker twice posibility of
being repetitive stress injured
than midfoot striker
Causes: one Hypothesis is the absence of
a marked stress pick in the ground
reaction force during the forefoot strike.

87.
Harvard study shows
that heel strikers are 2x
more likely to get injured
than runnrs who forefoot
strike

88.
What studies conclude
In running, biomechanical factors can contribute
to success in performance in terms of improving
running economy and preventing injury
(Williams, 2007).

89.
Lower extremity
injuries are related
to altered running
mechanics
(Willems et al., 2005)
and imbalances in
muscle strength
(Orchard et al., 1997).
What studies conclude

90.
Running economy
h a s b e e n s h o w n t o
correlate with certain
gait characteristics such
as stride length
(Morgan et al.,1994),
ground contact
time (Nummela et al.,
2 0 0 7 ) , v e r t i c a l
o s c i l l a t i o n a n d
lower extremity
angles (Williams and
Cavanagh, 1987).
What studies conclude

91.
Foot strike patterns and collision forces in
habitually barefoot versus shod runners
Daniel E. Lieberman
Nature 463, 531-535 (28 January 2010)
Humans have engaged in endurance running for millions of years1,
but the modern running shoe was not invented until the 1970s. For
most of human evolutionary history, runners were either barefoot
or wore minimal footwear such as sandals or moccasins with
smaller heels and little cushioning relative to modern running
shoes. We wondered how runners coped with the impact caused by
the foot colliding with the ground before the invention of the
modern shoe. Here we show that habitually barefoot endurance
runners often land on the fore-foot (fore-foot strike) before bringing
down the heel, but they sometimes land with a flat foot (mid-foot
strike) or, less often, on the heel (rear-foot strike). In contrast,
habitually shod runners mostly rear-foot strike, facilitated by the
elevated and cushioned heel of the modern running shoe.
Kinematic and kinetic analyses show that even on hard surfaces,
barefoot runners who fore-foot strike generate smaller collision
forces than shod rear-foot strikers. This difference results primarily
from a more plantarflexed foot at landing and more ankle
compliance during impact, decreasing the effective mass of the
body that collides with the ground. Fore-foot- and mid-foot-strike
gaits were probably more common when humans ran barefoot or in
minimal shoes, and may protect the feet and lower limbs from
some of the impact-related injuries now experienced by a high
percentage of runners.
Correr descalzo
genera menor
i m p a c t o d e
c o l i s i o n q u e
c o r r e r c o n
c a l z a d o
amortiguado en
el talon debido
a l m o d o d e
apoyo

92.
Barefoot Running Myths

93.
1. Barefoot running is going against decades of
research, studies and common sense.
Decades of…
market research.
º
No studies which show that…
running in shoes reduces the risk of injury.
What truly makes "sense”? Placing your feet in
padded boxes?
It is at least…debatable!
Barefoot Running Myths

94.
2. You're going to step on glass and rocks.
What your eyes see, your feet don't step
on
Small rocks and bits of garbage quickly become
non-issues
Minimalist shoes provides mental protection for
the environment.
Barefoot Running Myths

95.
3. You should listen to your podiatrist.
Never trust those whose livelihood
depends on your purchasing products
and services(orthotics)
Barefoot Running Myths

96.
4. Pronation is unnatural.
Pronation is the natural, inward roll of the
foot.
Pronation is good, while absorbs some of
the impact when you run.
Barefoot Running Myths

97.
5. No Elite runners run barefoot.
Running companies sponsor a tremendous
amount of athletes.
The athletes need money, the shoe
companies need their products tied to elites
so that normal runners will be convinced of
their effectiveness.
The formula works.
Barefoot Running Myths

98.
6.After 20, 30, 40+ years of being shod, my
feet need shoes
Feet support your feet.
The more shoe, the more
support , the less fuction, the
less strenght
Barefoot Running Myths

99.
7.Modern surfaces are much harder than the
soft earth our ancestors ran on, therefore we
need cushioning.
There is no evidence for the claim.
It’s speculation made by people who never run
barefoot.
Barefoot Running Myths

100.
8.You have to be tough
Pain, to the barefoot runner, means bad,
inefficient form.
Barefoot Running Myths

101.
Barefoot Running Could Get You Gold!
In 1960, Abebe Bikila ran the Olympic marathon in a time of
2 hours 15 minutes and 16 seconds to earn a gold medal.
He did this in his bare feet.
An isolated native tribe in Mexico known to the rest of the
world as the Tarahumara run ultra-marathon races lasting
up to 200 miles or more and do so in bare feet or
minimalistic sandals called huaraches.

102.
Abebe Bikila

103.
Bruce Tulloh

104.
Siraj Gena

105.
Zolla Budd

106.
Herb Elliot

107.
ABOUT POSE METHOD® OF RUNNING?
Pose Method® of Running technique, aka POSE
Running, is a better way to run.
Developed in Soviet Union in the 70’s, Pose Running
was published in America in the 90's and is now
taught and practiced all over the world.
It is used by athletes of all levels and non-athletes of
all ages
POSE METHOD
by Dr. Romanov

108.
There are 20 studies and scientific
papers, studies and scientific paper including
5 dissertations on Pose Method® published to
date in Russia, South Africa, Great Britain, New
Zealand and United States.
POSE METHOD
by Dr. Romanov

109.
1. S-like body position with slightly bent knees
2. Forward lean from the ankles to employ
gravity and work with it not against it
3. Pulling or lifting feet up under the hip not
behind the buttocks
4. Ball of foot landing under your body (your
GCM - general center of mass)
POSE METHOD
by Dr. Romanov

110.
Did you know?
In 2008, several major Health Insurance
Companies in the European Union, accepted
Pose Running Clinics as “a preventative
measure according to German health
legislation”.

111.
Pose running: a running style with a
midfoot strike pattern and a flexed
knee in stance.
-forward lean of the trunk
-vertical alignment of shoulder,
hip, and heel of the supporting limb.
-POSE Stance=elastic energy.
POSE METHOD
by Dr. Romanov

112.
POSE METHOD
by Dr. Romanov
Track and Field Running Test
Oxygen Consuption Mask + HeartPace Monitor
=Same speed with 10 bits less=More Economical
Running
Foto del estudio

113.
POSE METHOD
POSE
Drill 1. Pose Stance
To learn the Running Pose (Pose
Stance) start with it in the static position ,
keeping your balance on one leg, bent at
the knee, with the body weight located on
the ball of the foot.

114.
POSE
Drill 4. Hop in Place
Keep the Pose for 4-5 seconds then change
the support from one foot to the other.
Repeat. Do 2-3 sets of 10-15 reps of each
drill to let your body "memorize" the pose.
Incorporate it in a few short (30-50 meters)
runs at any comfortable for you speed.
POSE METHOD

115.
©2004The American College of Sports Medicine
POSE METHOD
by Dr. Romanov

116.
Descripcion del estudio
The aim of this study was to compare the
biomechanical changes during natural heel-
toe running with learned midfoot and Pose
running.

117.
stride
lengths
vertical
oscillations
vertical
impact
force
knee flexed
IC
ankle
nuetral
position at
IC
knee
power
absorption
and
eccentric
work
ankle
power
absorption
and
eccentric
work
Heel to Toe
MidFoot
POSE

118.
Conclusions
Pose running in comparision with either midfoot or
heel-toe running was associated with :
• shorter stride lengths
• smaller vertical oscillations of the sacrum and left
heel markers
• neutral ankle joint at initial contact,
• lower excentric work and power absorption at
the knee.

119.
The biomechanical variables associated with
specific running styles change with:
-running speed.
-inclination of the running surface.
-the use of running shoes.
-the use of treadmills.
Conclusions

120.
Conclusions
Sustaining the horizontal velocity of the centre
of mass (CoM) is the biomechanical goal of
running and represents the summation of body
and limb motions.
Less reduction in horizontal velocity of the
CoM during the braking phase should be
beneficial to a runner

121.
Dallam et al. [4] found in the Pose® group a significant increase in stride
rate and reduction in vertical oscillation of the CoM in comparison to the heel-toe
group at a given treadmill speed following the Pose® method intervention.
Pose® runners in the barefoot condition had
less horizontal braking and propulsive GRF
than when heel-toe running.

122.
Running Style
Running style may be described by the overall
action, body angle, arm swing, foot placement,
rear leg lift, and length of stride.

123.
Good running form comparision
BGFMaximum Trunk
Counterrotation

124.
Marathon pace
Haile
Gebrselassie

125.
Sustaining the horizontal velocity of the
centre of mass (CoM) is the
biomechanical goal of running and
represents the summation of body and limb motions.
Less reduction in horizontal
velocity of the CoM during
the braking phase
should be beneficial to a
runner.
Range of motion
of the lower
limb(knee flexion and
extension), affect
stride length and
stride frequency.

126.
.
Avariety of angles for knee
flexion have been found for
support, ranging from 38 to 50°
for speeds of 3.4 m/s to 7.5 m/s.
At terminal
stance, the knee does
not fully extend

127.
Knee extension also correlates with vertical oscillation
of the CoM
Lower vertical oscillation of the CoM is a trend
found in faster runners.

128.
Running economy is often proposed to be a
primary determinant of competitive
endurance running success
54% of the variation in running economy
attributed to biomechanical variables.

129.
“A simple force
diagram will reveal
that the further
ahead of the
body the foot
strikes the
ground, the more
acute the angle
and the greater
the
deceleration
from ground
resistance”
Slocum and Bowerman highlight the cause of deceleration
of the CoM during the braking phase:

130.
Running/Walking Barefoot is
Healthy
Spending time in your own feet strengthens the
muscles is your feet and aligns your spine, which in turn
helps maintain good posture and balance.
Running barefoot reduces the amount of impact
stress that your lower body endures, minimizing the
potential for injury normally associated with running.

131.
Does it exist supernatural people ?

132.
Unnatural Stride
The resulting shoes cause
most runners to run with an
unnatural heel-to-to stride
If you tried to run this way in
bare feet, the pain would be
extraordinary: the shoes
block the pain, but
they do not stop the
impact.

133.
The Natural Stride
Running Barefoot forces
runners to stay on the balls
of their feet.
The heels are almost
entirely eliminated during
running.
This stride significantly
reduces impact and
increases running
efficiency.

134.
Footwear Alternatives
Running barefoot can be
dangerous in many modern
conditions.
Rocks, broken glass, sharp
rusty metal and many other
dangerous obstacles may
be encountered while
running barefoot.
Thankfully, there are
alternatives…

135.
Live Barefoot and…