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05/20/2013 Brad Makimaa, DPM
Biomechanics of Barefoot Running (Jefferson J. Mennuti, DPM)
I would like to clarify some of the ideas of this principle. I would also like to call for someone in one of our "Podiatric educational institutions" to create a revolutionary road map for the prescription of the proper shoes based on speed and patient makeup. We are the shoe gurus and there should be no second place on this issue. If you want to run in any style, you must see a podiatrist first. Just like a school physical for sports is mandatory. This is not a black and white issue. Everyone will or can run on the forefoot. Just speed up. Therefore simply asking the patient how fast they run will set apart the majority of the shoe categories. Think of track spikes. There is literally nothing proximal to the rearfoot. Not needed because you are sprinting on the forefoot only. If your patient wants to run in that fashion and is at approx 8 min/ mile pace or lower then forefoot running is a viable option. At 10 min/ mile you will work much harder trying to forefoot run than a heel toe style. More effort goes into deceleration.
I have experimented with this many times and would love to see research done further. When running on a treadmill and same for the road, I alternate speed between intervals of 10,9,8,7,6, and 5 min/ mile pace (5 is a little tough). Then attempt forefoot for each speed and heel toe for each speed. A very clear delineation of effort is present. Very obvious at the extremes, i.e., 10 min/ mi on the toes and 5 min/ mi on the heel seems absurd and very difficult.
As you increase speed and transition closer to forefoot, then stability needs change as well. This reduces the importance of orthotics and stability shoes (not eliminate). As you decrease and have a heel toe gait then this support is critical for injury prevention (providing overpronation is present). This is just a basis for what category of shoe works. Obviously, pronation, equinus, weight, all biomechanical principles all come into play and variables change but this speed evaluation gets you started. If someone is a slower runner and wants to run barefoot. This is not ruled out, but they must understand that this is not just wearing or not wearing a different shoe. It is literally a new sport. It is not just new shoes. Every day, I see injuries from attempted barefoot or natural running shoes because the patient continued a heel toe gait with the new shoes. They were not fast enough and had no idea how to change their gait. Instead of buying new shoes, the concept is really buying a new running style. Bottom line- Research showing what shoes work at what speed and what running style will create a road map of where runners need to look. Or, more importantly not look. i.e., What is ruled out for them. Then we, the shoe gurus, can tweak the suggestion based on our biomechanical exam. Note- I overpronate (mod). I run/ train in rigid orthotics and Asics Kayano (stability shoe). 8-9 min/mi mid to FF gait. I race in orthotics and Asiscs Tri Noosa (a racing triathlon shoe with stability) 6-7 min mile 5k all FF and 8 min/ mi for half marathon, mostly FF gait. (Yes, I am afraid to give up orthotics for the 5k) mentally) Brad Makimaa, DPM, Key West, FL, drmak3@comcast.net
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