Paleo Running
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When Brian MacKenzie came out to CrossFit Oahu, I was already sold on the idea of running on the ball of the foot. I had knocked about a minute off of my 1.5 mile time just by learning the basic idea of the POSE method of running and learning how to pace. The journal Nature had an interesting piece on fore foot striking (FFS) vs. mid-foot striking (MFS) vs. rear foot striking (RFS), but since I don’t have a subscription and I doubt many readers do either, check out this synopsis.
Essentially, barefoot runners–that is, runners who wear what we evolved to wear –tend to land on the ball of the foot (FFS) or the middle of the foot (MFS). Those who have gone through life “shod” tend to heel strike which is both uncomfortable, inefficient, and likely damaging. For a recap of why wearing shoes may cause physical problems, check out the awesome, but often long Eat. Move. Improve’s post on shoes and lower-body issues.
The incidence of running injuries before the 1950s was low. But since the 1970s when shoe manufacturers have started to put more and more padding into shoes, the incidence of runners that have some injury every year is up to nearly 60%. Some of the cause could be to due confounding factors such as the rise in obesity, improperly fitted shoes, etc. …
Here’s a site that is decidedly against the notion that barefoot running may be better. Even if shod running isn’t inherently more dangerous, I’m a firm supporter that RFS running is less efficient and encouraged by modern, expensive shoes.
At least in the CrossFit world, it seems that the idea of running on the ball of the foot, minimalist footwear and barefoot running has taken hold, but it is always good to get some sort of scientific validation of the idea. Check out Amanda’s post. Vibrams, Mizunos, and Nike Frees tend toward the norm. It is beginning to be a theme in the world of fitness that the means to optimal performance and longevity tend toward methods in concordance with our genetic heritage. And running is no different. Our diet, sleep, and many other factors seem to have an impact.
In a blow to the vegans, we didn’t evolve a four-chambered stomach and phytase to digest grass and its seeds. Humans, though, did evolve 2.5 million years ago to come from trees and chase and kill ungulates. This necessitated running fairly long distances … barefoot. See the video below for a more detailed explanation.
“If you can make that animal gallop for 10 to 15 minutes, you’ve got dinner.”
For a video of this happening in the modern day, check out this clip of an actual persistence hunt.
In the end, methods that promote the greatest performance and the greatest longevity will win out. I suspect this will usually tend toward that which we evolved to do.
–Nick
