The document summarizes current research on barefoot versus shod running. It discusses a 10-week study of 11 participants transitioning to minimalist footwear running. Data was recently collected and will be analyzed on strike pattern, cadence, strength and balance. It also covers the definitions of minimalist footwear and barefoot running style. Reasons for transitioning are proposed to include improved biomechanics like reduced impact peaks and joint torques. Screening criteria, transition programs, and exercises are outlined. Potential clinical applications and injuries related to foot strike patterns are also mentioned.

2.  Current Research:
› team of 3 + Capstone Professor
› literature review: biomechanical differences of barefoot vs
shod running
› 10 week transition program
 11 participants
 Supervised practice
 Transition exercises
 Barefoot activity
 Walk jog run transition
› Final data gathered last night!
 Analyze data for strike, cadence, intrinsic strength,
dynamic balance “Y” balance
› Next: analyze data, present findings

3.  What exactly is “minimalist” running?
› History
› Minimalist foot wear defined
 Why bother?
› Foot strike pattern
› Biomechanical pro/cons
 Who should try “minimalist” running?
› Screening criteria
 How?
› Transition Program
 Clinical applications
 Bottom Line

4.  Imitate barefoot running
technique
 But with shoes for protection!
 Proposed theory for injury
reduction/prevention
› …I’ll review the evidence, and
let you decide for yourself…

5. 2004-2005:
Nike Free &
Vibram
2009:
release
of “Born
to Run”2
1960s-70s:
cushioned
heel 1
1960s:
Abebe
Bikila &
Zola
Bud1
45,000 yrs
ago:
moccasin
1
2.3
million
yrs ago:
stone
age

6.  Lightweight
 Highly flexible
› No stiff sole, arch support
 Expandable toe box
 No elevated heel (<5mm
drop)
› “Drop”: Heel-toe
drop/offset (=lift)

7. 10-12mm
• “Standard” running shoe
• Brooks Adrenaline
• Asics Gel Nimbus
8mm
• Nike Free
7-4mm
• “Racing Flats”
0mm
• “minimalist shoes”
• Vibram 5 fingers
• New Balance Minimus

8.  Q: every try sprinting or jumping
barefoot? (kids?)
› Likely land on balls of feet to reduce impact
› Use more motor control for eccentric landing
& land softly
› Incr. motor control = decr. load on joints
 BLUF:
› MFW → no cushion heel →promote forefoot
strike → decr. Step length → incr. cadence
→closer BOS →less joint torque/GRF

9.  Rear foot strike
 Mid foot strike
 Fore foot strike
 Strike pattern and drop
correlation
 Strike pattern and
Ground Reaction Force
(GRF)4***
› Collision force
› ≈LE load
› Force plate
› Impact peak
› Active peak

10. FFS RFS
GRF4 ↓ or 0 impact peak Prominent impact peak
Loading Rate (slope)5,6,7 Slower rate Quicker rate
Joint Torque8 38% ↑ knee flex & varus
torque

11. FFS RFS
Extrinsic Strength1,7,9 Eccentric GS complex;
stronger FHL FDL in MFW
(arch)
Eccentric Ant Tib
Intrinsic Strength9,10 MFW ↑ Abductor Hallucis
& Quadratus Plantae vs
shod
habitually shod children
decreased arch height
& lig support vs barefoot
Proprioception 11,12 Barefoot = highly
protective sensation
=absorb ground impact
better
Inflexible rubber sole has
vibration dampening
properties ↓ sensory
feedback = ↑ injury
Postural Changes13 Ideal posture; Shorter
stride = neutral pelvis,
neutral L spine
Longer stride = Ant
pelvic tilt = L lordosis; RFS
↑ sagittal movement L
spine

12. FFS RFS
cadence1 170-180 steps/min 150-160 steps/min
Stride Length5 Shorter, foot land closer
to body’s COM, reduce
load on LE joints
Cushioned heel
encourages over-
striding, further from
COM

13. FFS RFS
Impact ↑ impacts/min, ↓ peaks ↓ impacts, ↑ peaks
Injuries MT stress fractures, achilles
tendonitis, stress to plantar fascia
Shin spints
Orthotics Not compatible c MFW Are compatible c
standard shoes
Protection Minimal c harmful terrain Motion control,
cushioning, stabilization

14.  Not for everyone
› Heel strikers
› “If it’s not broke, don’t change it”
› RRI? Maybe so…
 Screening Criteria:
› Sensory screening
› No orthotics
› Previous stress fracture
› Solid running base
› Mobility Test:
 Ankle 25-30° DF ROM
 MTP 30° Ext
› Intrinsic strength (FHB)
› SLS balance (barefeet)

15.  Form & Technique instruction
› Incr. cadence = shortens strike = encourages MFS/FFS
› Daniel Lieberman 3 tips: (http://sanjayguptamd.blogs.cnn.com/2013/11/04/run-the-right-way-like-
prehistoric-man-3/)
 Good posture
 Fast rhythm
 Quiet steps
 Transition shoe wear
› Motion control>stability>neutral>nike free>racing flat>vibrams
 Transition program is recommended
› Structured
› Gradual progression of….
 Barefoot activity
 Walk-run program wearing MFW
 Balance/proprioception training
 Intrinsic strength
 Plyometrics

16. Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 Walk 15
minutes
 Transition
Exercises
 Barefoot
activity
 Stretching
Walk 20
minutes
 Transition
Exercises
 Barefoot
activity
 Stretching
Walk 25
minutes
 Transition
Exercises
 Barefoot
activity
 Stretching
Week 2 Walk 30
minutes
 Transition
Exercises
 Barefoot
activity
 Stretching
Walk 9
minutes/ Jog 1
minute x 3
 Transition
Exercises
 Barefoot
activity
 Stretching
Walk 8
minutes/ Jog
2 minutes x
3
 Transition
Exercises
 Barefoot
activity
 Stretching
Week 3 Walk 7
minutes/ Jog
3 minutes x 3
 Transition
Exercises
 Barefoot
activity
 Stretching
Walk 6
minutes/ Jog 4
minutes x 3
 Transition
Exercises
 Barefoot
activity
 Stretching
Walk 5
minutes/ Jog
5 minutes x
3
 Transition
Exercises
 Barefoot
activity
Stretching
Week 4 Walk 4
minutes/ Jog
6 minutes x 3
 Transition
Exercises
 Barefoot
activity
 Stretching
Walk 3
minutes/ Jog 7
minutes x 3
 Transition
Exercises
 Barefoot
activity
 Stretching
Walk 2
minutes/ Jog
8 minutes x
3
 Transition
Exercises
 Barefoot
activity
 Stretching

17. Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 5 Walk 1
minute/ Jog 9
minutes x 3
 Transition
Exercises
 Barefoot
activity
 Stretching
Jog 10 minutes  Transition
Exercises
 Barefoot
activity
 Stretching
Jog 11
minutes
 Transition
Exercises
 Barefoot
activity
 Stretching
Week 6 Jog 12 min  Transition
Exercises
 Barefoot
activity
 Stretching
Jog 15 min  Transition
Exercises
 Barefoot
activity
 Stretching
Jog 17 min  Transition
Exercises
 Barefoot
activity
 Stretching
Week 7 Jog 17 min  Transition
Exercises
 Barefoot
activity
 Stretching
Jog 20 min  Transition
Exercises
 Barefoot
activity
 Stretching
Jog 20 min  Transition
Exercises
 Barefoot
activity
Stretching
Week 8 Jog 25 min  Transition
Exercises
 Barefoot
activity
 Stretching
Jog 25 min  Transition
Exercises
 Barefoot
activity
 Stretching
Jog 30 min  Transition
Exercises
 Barefoot
activity
 Stretching

18. Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 9 Jog 30 min  Transition
Exercises
 Barefoot
activity
 Stretching
Jog 30 min  Transition
Exercises
 Barefoot
activity
 Stretching
Jog 30 min  Transition
Exercises
 Barefoot
activity
 Stretching
Week 10 Jog 20 min  Transition
Exercises
 Barefoot
activity
 Stretching
 Videotaping
Jog 10 min  Transition
Exercises
 Barefoot
activity
 Stretching
 Videotaping
Day off/
Prepare for
race day!
5K Race!

19.  Dynamic Warm up (c forefoot striking):
› High Knees
› A-Skip
› B-Skip
› Sprints
 Plyometrics
› Line hops → cone hops
› Squat jumps → tuck jumps → drop jumps
› Single leg hops → for distance
 Intrinsic Strengthening
› Towel scrunches
› Marble pick ups
› Arch builders
 Balance
› SLS → SLS c TB → SLS foam → SLS foam c TB →SLS
bosu

20.  General patient curiosity?
 Relationship with Running Related Injuries:
 Chronic Shin Splints = maybe try
› heel strike → ecc ant. Tib → fatigue=“foot slap”
 Achilles Tendonitis = no way!
› forefoot → ecc GS
 Hx of MT stress fractures? Nope!

21.  It’s more about the FOOT STRIKE
 Minimalist shoes can facilitate a MFS-FFS
› MFW → no cushion heel →promote FFS→
decr. Step length → incr. cadence →closer
BOS →less joint torque/GRF
 But, if you don’t change strike pattern,
RFS in MFW = calcaneal/heel stress

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