Shod Versus Barefoot Running - Foot Strikes

-

 If you have been following my blog you know that I have embraced sprinting over distance running as it gives me a time efficient yet challenging workout to supplement my cycling fitness while having less(repetitive) impact upon my body. Been doing some reading about sprint drills and proper technique when I stumbled upon the current schism within the running world; shod versus barefoot. Insert somewhere within that spectrum the latest thing - minimalist shoes that mimic barefoot but offer some protection and coverage.

I have been somewhat familiar with the concept of barefoot running due to the fact it has become popular within the paleo/primal/ancestral nutrition camps but being a cyclist I never really paid much attention. That changed somewhat since adopting sprinting as a crosstraining tool. Being a heel striker I found it interesting that the vast majority of runners are as well and the (resulting) debate over whether modern shoes(geared to prevent pronation and offer comfort) actually makes people heel strike. I guess the theory is that we naturally are mid/fore foot strikers but our shoes force us otherwise?


So me being me I had to put it to a personal test. After doing some warmup sprints on my usual 70 metre trail I ventured over to the adjacent softball diamond and went barefoot. The sprint distance was about 62 metres starting at centre field ending on the foul line in left field. The grass was not short but fairly level and the footing was fine despite being damp. It actually felt real nice on the toes.

First sprint was barefoot. Time of 10:83@62 metres
Second sprint was shod. Time of 11:14@62 metres
Third sprint was barefoot. Time of 10:86@62 metres

I was definitely faster barefoot but attribute part of the foot speed to less weight(no shoes).It is also important to realize that, regardless of your foot strike tendancy, sprinting naturally keeps you on your fore foot.That then begged the question whether my normal(non sprinting) running gait and foot strike would be any different going shoeless?

I video taped my normal running stride both shod and barefoot to test the theory. I do appear to be positioned to strike the ground mid foot while running barefoot but definitely heel striking wearing shoes. The run distance (to the camera) and pace was the same for both experiments. With three passes completed for both the shod and barefoot views they all garnered similar/identical results; mid foot stikes without shoes and heel striking with footware.


I am anxious for my track spikes to arrive to give them a test and see how a minimalist type shoe feels and performs.My understanding is the flat, flexible and thin soles of minimalist shoes fit somewhere between barefoot and shod, offering a more natural feel but with some protection for the feet.

Interesting stuff and now I`m also curious to determine if running barefoot or with minimalist footware over distance would still cause me the(same) discomfort I suffer while running shod? Stay tuned.....

Comments

Post a Comment

Popular posts from this blog

2009 Halifax Criterium - Race Update

-
Image
Awake at 4:30AM I was at the venue real early so it gave me the chance to check out the course. The city had patched and paved the rough sections so it was in excellent shape. The weather had finally cooperated with a warm sunny day as well. It was shaping up to be a great racing day! I was adamant I would not volunteer this year but focus solely on the race. At the last hour,heeding the call,I said I would help sweep the course prior to the first race at 9AM. Somehow I ended up doing the whole loop myself and, thankfully, it was relatively debris free for the most part. I got back to registration around 9AM and placed my race numbers on my jersey. On the way to put the race number on my bike DM,in full racing kit, asked why I was not ready. Seems the Master B/C race started at 9:30AM.I was under the assumption it began at 10AM. Holy Hanna! KT got my bike number on the top tube while I geared up at a record pace. Not the way to prepare for a 40 minute plus two lap criteriu
Read more

Celesta - The Archer's Helmet

-
Image
Finally got around to purchasing an archer specific helmet to add to my medieval kit. I prefer the bascinet which better fits the historical time frame of my gear but opted to purchase the celesta simply due to availability and price. Known as the archer's helmet it was a simpler variant of the sallet that was preva!ent in the15th century and used through out Europe. Archer's were typically the poor cousins of the medieval battlefield in terms of pay and armor but their lot had improved by the 1400's. By the 15th century veteran archers and crossbowmen often had basic armor usually a mix of gambesons, mailes, coats of plate, jacks, brigadines, helmets and some plate. It could be a mixed bag of protection either inherited, scrounged from the battlefield, purchased or granted by the Lord's armouries. It was always a matter of balance between protection and mobility. Archers and crossbowmen were expected to join in melees during a battle but also needed to be
Read more

Scythian Bow - Flagella Dei

-
Image
After several years of interest I finally decided to purchase a Scythian style of horse bow from Flagella Dei Archery based in Hungary.    Opted for a yew laminated bow #42@28 so it was a custom build but worth the wait. Feather light and simply beautiful. Build quality is great and pictures just do not give justice to the eye candy quality of the lamination, tip reinforcements and quality leather handle wrap. Shipping was fast from Europe and bow was professionally boxed with bubble wrap and a nice bow sack. Included was a certificate of authentication complete with the bowyer's signature and warranty information. Needless to say I was anxious to get it outside and loose some arrows. The rain held off on Saturday so it was a perfect opportunity to get out under the green. I just love this bow. Not only is it lightweight with precious little hand shock but is amazingly silent as well. I was using bamboo and wooden arrows but the bamboo arrows definitely suited the bow better over t
Read more