Barefoot Running: The Videos

By James Fallows

Over the years I've mentioned the famous and fascinating running-related videos from Daniel Lieberman's Skeletal Biology Lab at Harvard. But I haven't done so in a while, and in the context of recent finger-shoe news it's worth highlighting them again. This is also a way of thanking people who keep sending me links to them.

Videos like the ones below are slow-mo studies of how a runner's legs and feet look, and how the body absorbs stress, with different running styles. The main contrast is between landing on the front part of your foot, as almost anyone naturally does when running barefoot, and landing on the heel, as almost anyone naturally does while walking and which today's thickly padded shoes encourage for running as well.

Here's one of the videos showing the biomechanics of "forefoot strike" running. Its main point is that the impact of landing and pushing off is spread out over a longer period, and buffered in force (mainly by the calf muscles, Achilles tendon, and arch of the foot), compared with the sudden shock of landing on the heel.

Here, for contrast, is the way heel-strike running looks, with padded running shoes.

As part of the explanation on the site says:

Our research indicates that humans were able to run comfortably and safely when barefoot or in minimal footwear by landing with a flat foot (midfoot strike) or by landing on the ball of the foot before bringing down the heel (forefoot strike)...  

Most runners who wear standard running shoes usually heel strike, [in which] ... the collision of the heel with the ground generates a significant impact transient, a nearly instantaneous, large force. This force sends a shock wave up through the body via the skeletal system. In forefoot striking, the collision of the forefoot with the ground generates a very minimal impact force with no impact transient.

Therefore, quite simply, a runner can avoid experiencing the large impact force by forefoot striking properly.

There is a lot more on the site, which I will simply steer you toward rather than trying to summarize. The larger point, again, is that barefoot-style running, and the "minimalist" shoes that encourage it, can be easier on your whole system—if you're able to adjust to run that way. The recent no-questions-asked trial offer for the best known minimalist shoe is a chance to find out whether your running style, and these shoes, are a plausible match. 

This article available online at:

http://www.theatlantic.com/health/archive/2014/07/barefoot-running-the-videos/375132/