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Were We Born To Run, Not Walk? (Part 1)
by Shin Ohtake on Thursday, August 27, 2009 • 51 Comments
Edward Muybridge’s 1887 motion study of an athlete running (Eadweard Muybridge/Bettmann Corbis)
To run or to walk? Which is the preferred method of travel? Most of us would probably pick walking. It’s low impact, easier, and although it takes longer, most of us can walk for much longer distances before we run out of gas. But what if I told you that our bodies are designed to run, not walk? According to a study done by University of Utah biologist Dennis Bramble and Harvard University anthropologist Daniel Lieberman, we evolved from more ape-like human ancestors that survived due their ability to run longer distances for hunting animals and scavenging carcasses—and it’s what shaped our anatomy. This theory goes against the popular long standing theory of bipedalism, which states that we evolved to walk first and that running was just a simple byproduct. Dennis Bramble and Daniel Lieberman state that some of the most compelling evidence comes from our own anatomy.
Here’s a partial list (by Bramble and Lieberman) of some of our distinct anatomical features that show evidence that we may have been born to run: (You can view the entire list here)
- A ligament that runs from the back of the skull and neck down to the thoracic vertebrae, and acts as a shock absorber and helps the arms and shoulders counterbalance the head during running.
- Unlike apes and australopithecines, the shoulders in early humans were “decoupled” from the head and neck, allowing the body to rotate while the head aims forward during running.
- The tall human body—with a narrow trunk, waist and pelvis—creates more skin surface for our size, permitting greater cooling during running. It also lets the upper and lower body move independently, “which allows you to use your upper body to counteract the twisting forces from your swinging legs”, Bramble says.
- Shorter forearms in humans make it easier for the upper body to counterbalance the lower body during running. They also reduce the amount of muscle power needed to keep the arms flexed when running.
- The connection between the pelvis and spine is stronger and larger relative to body size in humans than in their ancestors, providing more stability and shock absorption during running.
- Human buttocks “are huge”, says Bramble. “Have you ever looked at an ape? They have no buns”. He says human buttocks “are muscles critical for stabilization in running” because they connect the femur—the large bone in each upper leg—to the trunk. Because people lean forward at the hip during running, the buttocks “keep you from pitching over on your nose each time a foot hits the ground”.
- Long legs, which chimps and australopithecines lack, let humans to take huge strides when running, Bramble says. So do ligaments and tendons—including the long Achilles tendon—which act like springs that store and release mechanical energy during running. The tendons and ligaments also mean human lower legs that are less muscular and lighter, requiring less energy to move them during running.
- Larger surface areas in the hip, knee and ankle joints, for improved shock absorption during running by spreading out the forces.
- The arrangement of bones in the human foot creates a stable or stiff arch that makes the whole foot more rigid, so the human runner can push off the ground more efficiently and utilize ligaments on the bottom of the feet as springs.
Interesting, right? Well, before we get deeper into trying to answer the question, it’s necessary for us to take a look at some facts about running.
A recent survey stated that there’s approximately 30 plus million runners in the U.S. and about 10 million or more run at least 3 times per week. And amongst the runners that run approximately 3 times per week or more, up to 65% of them suffer some type of running related injury each year. The exact reasons are hard to pin-point, but here are some major contributing factors:
- Distance - The higher the mileage the higher the incidence of running injuries
- Change in Running Program (poor training) - A sudden increase in the distance and/or intensity has been strongly linked with sustaining injuries
- Poorly fitting running shoes
Now, here’s something really interesting: I recently came across a book called Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen
How is it that the Tarahumara Indians are able to defy all of the major contributing factors that cause running injuries (high mileages, poor training, and improper shoes)? The Tarahumara Indians run on the balls of their feet.
Think about it, it makes sense right? The vast majority of people are heel strikers. If you don’t have shoes how do you run? Try it out and the answer becomes immediately obvious. If you ran barefoot like you normally would with with shoes, you would crack your heels! Your heels just don’t have enough padding to protect you, so to avoid hurting your heels you’d run on your toes or the balls of your feet. Long before there were any shoes, our first Olympians competed and ran barefoot. Even the famed marathon was run barefoot. And in order to do so it would only make sense that they were running on the balls of their feet as well.
If that was the case, it throws a big wrench into our entire perceived notion about running mechanics. That would mean that heel-to-toe running is incorrect and that you should not strike your heels when you run.
Barefoot running vs. modern running shoes
As foreign as it may seem to you, there’s actually quite a large population of runners that have already discovered this and have changed their entire running mechanics so that they run without heel striking. Some of the more popular types of forefoot running techniques include the Pose Running and Chi Running methods. Each is slightly different in technique, but both promote the notion the natural running does not involve heel striking. Most of the people that have gone through this transition in running technique did so due to injuries that they incurred from running, and have since been injury free.
According to these forefoot running enthusiasts, the occurrence of popular running injuries such as plantar fasciitis, achilles tendonitis, patello femoral tendonitis, etc… all started to happen with the introduction of modern running shoes. Is it possible that what we put on our feet is what changed our ability to run correctly, and hence cause all these injuries? It does pose a couple of questions - why do all modern running shoes have such thick and cushioned heels, and how come none of these highly technologically advanced high-priced running shoes that claim to stabilize your feet and enable you to run more comfortably and efficiently, haven’t curbed the rate of running injuries? Yet people like the Tarahumara Indians can run for hundreds of miles without shoes and sustain no injuries. It definitely makes you wonder…
Perhaps the Tarahumara Indians were not only sheltered from the harmful diseases that plague modern society, but their lack of exposure to the conveniences of modern civilization enabled them to keep one of our most basic human survival tools—running—untainted and perhaps true to our born ability. If that’s the case, perhaps Dennis Bramble and Daniel Lieberman are correct. Maybe we were born to run. If that’s so, when and how we lost our way is not completely clear. Did the invention of modern running shoes really alter our evolutionary progress? Whether it’s the shoes or our innate need to pursue comfort and convenience that has caused us to be lazy, it’s apparent that our “innate” ability to run has been compromised and if you suffer from nagging injuries that has taken the joy out of running, perhaps it’s time you took a look at what’s on your feet and try giving them a chance to do their job naturally—I’m talking about going barefoot.
How to run barefoot without actually being barefoot
Whether your an avid runner or just getting your cardio in on the treadmill, if you’re weary of going barefoot, one of the best products out there today that allows you to experience being barefoot without actually being barefoot, is a product called Vibram FiveFingers. They’re shaped just like your feet, separate toe compartments and all. The idea behind them is that all of the small intrinsic muscles in your feet are activated, allowing for better proprioception which enables you to move better by being more conscious. Admittedly, these shoes are not the prettiest things you’ve ever seen (quite far from it, actually), but they’re probably the best way to re-learn how to walk and run the way we were born to.
I’ve been forefoot running for many years now (although, not barefoot…yet!), so stay tuned for Part 2 of this article where I’ll show you the mechanics behind this method. I’m also going to demonstrate with the Vibram FiveFingers shoes.
What’s your take on this? Do you think we were born to run or not? Also: Are you a heel striker? Have you suffered from any injuries as a result of heel striking? I’d love to hear your thoughts, so please post your comments below.
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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51 Comments
Posted by Jennifer on 08/27 at 08:12 AM
I first read about this in my husband’s copy of Men’s Health. I’m a heel striker and have occassional pain. I just can’t wrap my head around changing my strike now but I’m very excited about the follow-up to this article.
Posted by Scott Petrowski on 08/27 at 08:15 AM
WOW, SOUNDS TO GOOD TO BE TRUE, BUT I KNOW IT IS, I TOOK UP RUNNING THIS PAST YEAR I TRAINED FOR 3 MONTHS AND DID A HALF MARATHON IN WINNIPEG MANITOBA IN 2HRS 36MIN SO I WAS PRETTY HAPPY WITH THAT, BUT THERE IS MORE, IN JANUARY OF THAT SAME YEAR I WEIGHED IN 265LBS AND STARTED WALKING. THE DAY OF THE RACE I WAS 220LBS, I AM NOW 215LBS AND MY GOAL IS 180LBS I AM WORKING ON TRYING TO GET MORE OUT OF MY WORKOUTS BUT MY PROBLEM HAS BEEN MY FEET HURT ALOT AND I SAW A SPECIALIST WHO WANTS ME TO BUY SPECIAL INSERTS FOR MY RIGHT FOOT ANYWAYS I AM GOING TO READ MORE ON THE VIBRAM FIVE FINGERS AND THANKS FOR ALL THE INFO
CHEERS
SCOTT
Posted by Mark on 08/27 at 08:18 AM
Shin, Excellent article and fantastic references! Having a Master’s degree in Biomechanics, I’ve been saying much the same thing to all of my clients for years. It is good to see other professionals in the industry jumping on board! Keep it up Shin. I love all of your stuff!
Posted by Tim Jackson on 08/27 at 08:26 AM
Interesting article. I used to be a relatively avid runner about 20 pounds ago, which has been a few years. As I’ve gotton older I’ve put on some poundage and after losing 45 pounds with diet and exercise, I am having no success losing the final 20 pounds, so I decided to get back into running. As the article pointed out, I have always run heel to toe, and of course have always dealt with pain in injuries in my legs, ankles and feet. My most recent injury is a very sore calf muscle to the point I can’t run on it. Until I read your article about running on the ball and toe of my foot, I had decided to quit running, but maybe I’ll try that once my calf heals.
Posted by Robert Forbes on 08/27 at 08:27 AM
Shin keep up the good work. I’m a personal trainer and ironman competitor. I became injured training for a race in 2008 (heelstriker). Managed to finish with lots of walking. After this looked at why the injury ocurred. Technique. Then I came across the Pose Method, attended a weekend workshop and was sold. Later attended a worksop with Dr Romanov (gained level1 coach) while in Australia and have not looked back. Everything you have quoted is correct, do not be another sheep, leave them. Run injury free and actually enjoy it, yes you have to practise it but thats better than having to give up with the other 65%
Rob
Posted by Rhys on 08/27 at 08:33 AM
I am a big advocator of this and always train barefoot when circumstances allow. As i like off road running and on stoney tracks, running barefoot is not really advisable unless i dont mind getting my feet ripped to shreds.
But to combat that problem i wear vibram five fingers as you mentioned, which are based on barefoot technology. I use them in the gym on the treadmill and about town and on occasions off road.
I have one word for them… phenomenal!!!
I was a heel striker and now run on the balls of my feet and to be honest didn’t find the transition that hard and it certainly didn’t feel alien to me. I have found great improvements in my calf muscle strength and a knee issue I had. Although my knee issue is not fully resolved as yet. But heading in the right direction. Another surprising benefit i found after using the five fingers is that i no longer suffered with athletes foot as my feet did not sweat, which is what i got when wearing trainers.
But I will say this. vibram five fingers do say that if you are a heel striker that the five fingers are probably not the option for you unless you change your running style. My thought process is however, that by default, using the five fingers kind of forces you to change your running style as you discover straight away that going heel to toe is not the way due to the impact you get which can cause discomfort.
you also find you have more power in your stride and you kind of glide through the air like a gazelle..
Anyway thats enough from me I am sure you will go into details about the five fingers. As a user of them I just wanted to give my take on them..
Great article Shin…!
All the best Rhys.
Posted by Judy on 08/27 at 08:33 AM
I know you are probably right about the running. I used to do it all the time when I was younger. I just can’t do it now, although I’m hopeing I will work my way up to that in time. Right now all I can do is a fast walk. I walk 30 min. a day and my shin’s are really sore just from that.
Can’t wait to get to the running stage!
Judy
Posted by schmadrian on 08/27 at 08:38 AM
Scott: If you started out at 265 and your goal, or ‘ideal’ weight is 180, and you’ve been running all along…then it’s no wonder you have foot problems. This is exactly what I was talking about. I believe the stress imparted on the body with excess weight is 4 pounds to every 1 excess pound. So with you, we’re talking 4 x 85= 340 pounds of additional stress on joints and ligaments and tendons with each footfall. My sense is you really do need to consult a specialist, because there’s probably structural damage been done.
Posted by Angie on 08/27 at 08:55 AM
I have been running off and on since junior school. I have weak ankles due to having been born with one twisted foot and one club foot. I also have issues with my hips due to having been born with twisted hips. As an infant my feet, legs and hips came right with many sessions of massage and exercise performed by my parents. I love the freedom of running but heel striking causes me to suffer terrible shin splints while running on the balls of my feet cause my ankles to give out. Can you give me any suggestions?
Posted by Francoise on 08/27 at 09:24 AM
Wonderful article, which I read avidly, and printed for some friends.
I am a girl living in South of France.
I have been always running, for pleasure, from about 7 years of age to 77 now! LOL True though!
I am privileged because I had the landscaper built a running track at home, on flat ground, among pine trees, just like the one I saw in Olympia, Greece. I run about half an hour/ one hour 3 times a week, often with interval training, great thing also of which I learnt on the Net…
Anyway, many years ago, I had a coach telling and retelling me how to run from heel to toes. I could never do it, although I tried some, but not for long. Instinctively, I felt that running on the feet front was better for me.
Now you brought a wonderful proof, and I am just delighted! Shin, you made my day and much more!
I love to read your letter.
All the best and cheers to all.
Francoise
Posted by Jennifer on 08/27 at 09:26 AM
I struggle with planar fasciitis and achilles issues. I have tried running on the balls of my feet off and on. My feet and legs seem to tire out faster when running that way. I’m looking forward to your next post about form. I’m sure I’m not doing something correctly. Thanks for the post!
Posted by Jeff on 08/27 at 09:28 AM
Sorry, not buying it… Oh, not the running vs. walking part of the article, but the part that tells me that I ‘evolved’ from apes… I love to exercise this brilliant and fascinating body that God created and gave me… I love to run, lift, etc., but not because some apeman used to do it… (by the way, the whole bit about having large behinds? Maybe it’s because that’s what we SIT on, as we are able to work, drive cars, etc…) Love your exercise stuff, but stick to that and not junk science…
Posted by Linda E. Paxton on 08/27 at 09:34 AM
I am 51 and I am NOT or never will be a runner. I have not been trained in running so it is not my sport. I have been trained in cycling and the stretches after cycling which I do. Running also represents for me cure for breast cancer. I am not involved in that either. And don’t intend to be. I am satisfied with my cycling and how it makes me feel. I don’t compete either. As I say I am 51 and on the verge of getting diabtes and high blood pressure.
So I cycle and work out for health reasons. Especially for mental stability. I encourage my husband of 31 years of marriage to cycle too. I have found the sport that I LIKE. And know one can take that away from me.That is my take on running.
Posted by Leon H on 08/27 at 09:50 AM
As always a very thought provoking article.
Two points:
Running on the ball of the foot causes a huge bending moment to be distributed across the foot structure due to the offset between the ball and the body weight axis( approximately at the heel).
So I think a lot more biomechanical science is needed to come to a decision on this theory.
Secondly, as one of many people with extremely flat feet, I am left wondering if “ball” running is actually dangerous?
Posted by Matt Soza on 08/27 at 10:10 AM
Shin,
I do a lot of plyometrics and have recently used the Vibram Sprint model. I’m a firm believer in your article and the Vibram concept. After the first time using the Sprint I discovered muscles I never knew I had. I no longer tape my achilles tendons during my workouts to avoid pain. My legs are getting stronger as I adjust to five finger concept. Also, loved your video on one legged exercises. I use the TRX to train my clients and incorporate your ideas. Keep them coming!!!
Posted by Luis M Perez on 08/27 at 10:24 AM
Shin..What can I say that hasn’t been said on this article! I can’t wait for part 2, I do lots of 5k competitions and am working my way to triathalons, and i’ll need all the help I can get, this is amazing and thinking about it, this is how we ran as kids! And I cannot believe how we’ve sacrificed this for “comfort” I’m excited to see how the “five fingers” work too, I will be using them for my personal training and i’ve already posted this link on my facebook, I think everyone needs to know about this as well, thanks Shin!
Keeping the fitness world turning!
Posted by Heather Kearns on 08/27 at 11:04 AM
Outstanding Shin! I was overweight for most of my life (just been fit for 2 years now - it’s my ‘midlife crisis’ if you will 
- and my trainer found out I was walking for my cardio. Shaking her head, she told me to bump it up a notch and thus, was reborn my love for running.
This spring, I ran a 5k race and finished top ten in the 40+ category. I wanted to do better - enter ball striking. On Canada Day I ran a 10k 10seconds a km faster than I ran the 5k and had energy to sprint the last bit to the finish line (maybe I should have pushed harder on the run?).
Love it love it love it! And thank you for the science behind it!
Posted by Bob on 08/27 at 11:14 AM
This explains why I got plantar fasciitis while power walking.
Posted by Tami on 08/27 at 11:35 AM
Shin,
This sounds so interesting. Can’t wait till you demonstrate how to run on the balls of the feet. I have low arches and before I ever began running, I liked to go barefoot but my feet began to hurt so badly that I went to the doc. I have been wearing arch supports now for years, it corrected and supported my arch for everyday walking and standing (no more pain). So I am curious if I ran barefoot if that would be a problem to my arches? Looking forward to hearing more.
Tami
Posted by LucyinDublin on 08/27 at 11:48 AM
I wear shoes called MBTs - Masai Barefoot Technology. They are quite popular in Ireland, and are made in Switzerland. They are marketed as giving the gluts and thighs an extra workout as you walk and run. But they also simulate barefoot mechanics apparently. But they are the opposite of those five toed things Shin mentioned. These are heavy shoes, but with a soft squidgy heel, and the main impact is taken on a sort of bar under midsole. Hard to explain.
I have terrible feet and lots of pelvis problems. MBTs have helped hugely with my feet problems and I think they have helped my lower back. However I have tried to do a little running recently and my posterior tibialis (?) tendonitis started to niggle again, despite the MBTs.
Anyway anyone interested in barefoot running might also be interested in MBTs.
Lucy
Posted by brian on 08/27 at 11:56 AM
Shin,
You hit the nail on the head man. I agree with what you are saying. I lately have been having heel pain ever since I started running with the kids at soccer practice. I am certain that its the way I am running that is causing the problem. I am gonna make a concious effort to start running on the balls of my feet to see if my heels will start getting better. Thanks for the good information.
Posted by Max50 on 08/27 at 12:07 PM
Francoise - cheers to you. Thank you for the lovely post. We can all hope to stay so active in our later years.
Posted by schmadrian on 08/27 at 12:12 PM
LMAO at ‘junk science’
:D
Seriously, thanks for the enormous chuckle. (God’s laughing too; She’s got a wicked sense of humour.)
Posted by Toni on 08/27 at 12:33 PM
Thank you thank you Shin -I really prefer running. But I only run once a week on the treadmill for 30 minutes including intervals of running and walking (2 miles)because I was told it is not good for my knees.
I am going to try not striking my heals and buying a pair of the vibram five fingers shoes
Thanks again - GREAT! article
I do have one questions? does it matter what age you are? (52) would like to increase my running to three times a week
Posted by Kiwana on 08/27 at 12:45 PM
YAY so i have had it right all along. i run barefoot on the balls of my feet. Mosty cause i grew up in a villege in Africa. But it is right. if you run with your heels hitting the floor, barefoor. you are just going to crack and maybe even bruise your feet…........
Posted by rmarylee on 08/27 at 01:25 PM
Love the article and it helps explain why I see more and more marathon runners running barfoot. I just don’t understand how they can handle the hot and hard concrete ground for 26.2 miles. I run several marathons and half marathons a year and train all year round 5-6 days a week. I vary my running style depending on the elevations but I am mainly a heel striker. I have been lucky though that after 20 years of running I have not had injuries. I am now tempted to run barefoot and feel the difference. Looking forward to part 2 of your post.
Posted by michelle roberts on 08/27 at 02:00 PM
great article about the run/walk .I actually tried the method of running on the balls of my feet (with trainers on) there was a way of doing this from the way you start off to the position of your arms it was supposed to make you run faster and not get tried so easy.I must admit the method of doing this really worked for a while until i started getting cramp in my calfs my calfs killed for a few days afterwards but with right technique this way of running does work but yet to try it barefooted although when you see the black runners (sorry im not racist honest) barefooted i know there is a method in there madness,
Posted by rochepa on 08/27 at 03:10 PM
interesting information I played soccer for at least 25 years and packed it in because of lower back pain and pain that traveled down the outside of my left leg. After consulting with a chiropractor he reckoned that it was the way I had been running. He preformed cat scans on my feet while walking across a mat connected to a laptop. What the cat scans showed was my right leg was perfect where as my left wasn’t. I was landing heavily on my left heel and lifting of on the outside of my left foot. What he recommended were orthotics which would be made from the information on the scans to correct the problem. They have helped reduce the pain but if I can benefit more by running bare foot then so be it. Looking forward to your follow up cheers.
Posted by schmadrian on 08/27 at 03:50 PM
Here are my experiences changing from a heel-strike to a forefoot-strike runner:
I decided to change as a result of longstanding knee problems. (Chondromalacia patella in my teens, typical stress ailments due to increased bodymass, aging, overuse, etc.) I figured if I could somehow use my body in a more ‘shock-absorbing’ way, then I might be able to eliminate some of my worries. After all, there was nothing faster to give me a headache than pounding away on a road, heel-strike after heel-strike.
While there is a possibility of negating some heel-strike issues in altering your gait towards the front of the foot, there are a whole slew of other possibly niggling issues associated with the shift:
-Plantar fasciitis.
-Heel pain
-Calf strains
-Shin-splints
-Ankle grief
-Pronounced knee travails
Why? Well, for starters, most running shoes are not designed for long-distance forefoot landing. Sprinting? Yes. Long-distance? (And I’m referring to, let’s say, 5Km, 4 times a week at the low end) No.
Secondly, the human body is an adaptive marvel…but it requires time and TLC. So, if you were a runner with the previously mentioned weekly mileage, I’d say you’d have to cut that by 75% when making the transition. It’s simply too much of an adjustment for the body to make, wholesale. The plantar element is probably the first thing to get you. Next, the heel and shin-splints. And when these hit, they’re nasty…and will probably result in you going back to your ‘old’ style. So nice-and-easy does it, patience going a long way to preventing you from becoming a patient.
Thirdly, and maybe most importantly, you have to be honest about your physical status. Whether you’re ‘in shape’. Whether you’re within your ‘Appropriate Fitness Weight Range’. Whether or not you have sufficient flexibility, muscular stability, good overall structural integrity.
In the end, I found I had to be realistic. I had to build up gradually to a forefoot-strike gait. And perhaps most notably, I decided to do most of my running off-road, almost entirely on Niagara Escarpment trails: the biggest curse of the modern runner (not that many are interested in being told this, or anything else) is asphalt. (Never mind concrete.)
So no matter what you end up trying, I found from personal experience that it’s vital to take things slowly, be realistic, and me mindful of not trying to ‘punish’ your body.
Posted by Belladonna on 08/28 at 02:43 AM
Shin-
I just finished ‘Born to Run’ and LOVED it. I quit running years ago due to injuries, but I just had to kick off my shoes today and run around a grassy park (and an asphalt jogging path) to check out the barefoot running thing for myself. I was amazed by how fun and silly it felt…just like being a bouncy little kid again. No way can you heel-strike barefooted (even in soft grass). Your body automatically forces you up onto the front of your foot. The elevated foot position also caused me to straighten my back and keep my head up (which beats staring at the ground). It felt like sprinting, just a lot slower! I’m not sure how long I could keep it up as it felt a little awkward, but still very cool! I’m going to go for a barefoot run tomorrow to test it out.
Posted by Eileen on 08/28 at 04:55 AM
I’ve read about & tried running on the balls of my feet (although not barefoot admittedly) some time ago - but I just get exhausted so much earlier and can’t last more than 10-15 minutes at a stretch; and it feels harder to stay balanced. What the heck am I doing wrong?
Posted by schmadrian on 08/28 at 08:20 AM
Eileen:
You’re not doing anything ‘wrong’. You’re asking your body to do something an entirely different way from how it’s done it before. Think about that: imagine taking something you do regularly, and changing its execution. How does your body respond? Probably with resistance.
Honestly, you shouldn’t try to shift to running on the balls of your feet in one fell swoop. I guarantee that at the very least, you’re going to sustain injuries. (And I do mean ‘guarantee’ in every sense of the word.) If you’re able to run 10-15 minutes at a stretch…and I’m assuming this means you’re used to running 3-4 times longer than this…you’re doing great.
My advice? Run in cycles. 10-15 minutes ‘regularly’, 10-15 minutes forefoot-strike, 10-15 minutes ‘regularly’, etc. Remember to stretch out your calves and tibialis anteriors. Be mindful of your flexibility in your hamstrings, ITB and lower back.
Remember, running on the balls of your feet might be ‘natural’, but it’s not the norm anymore, therefore your body needs to adjust.
Posted by Shin Ohtake on 08/28 at 05:48 PM
Hi Angie,
Heel strike can both anterior shin splints (pain on the on the outer part of the shin bone) and posterior shin splints (pain on the inner part of the shin bone). I’m not sure which one you suffer from (perhaps both), but you’ll commonly see runners that over stride suffer from anterior shin splints. Taking too large of a stride, causes your feet to “slap” onto the ground, causing strain on your anterior tibialis (shin muscles). Runner’s that have excessive pronation often suffer from posterior tibialis. The job of the posterior tibialis is to invert and supinate (opposite of pronate) your foot, so the excessive pronation from running strains this muscle causing posterior shin splints.
If you have never run on the balls of your feet, it will initially feel strenuous on your ankle. That may be one reason why your ankles give out when you try to run without heel striking. If that’s the case you’ll have to gradually increase the distance that you run so as not to put too much strain on your ankles. The other reason may be technique. You may be running with your heels too far off the ground, a little like sprinting. This will definitely tire your ankles out very quickly. Hopefully part 2 of the article will help you out.
Hi Leon H,
“Running on the ball of the foot causes a huge bending moment to be distributed across the foot structure due to the offset between the ball and the body weight axis( approximately at the heel).” — I don’t completely understand : ( What do you mean by bending moment? Bending of the ankle joint? Sorry, if you can elaborate that would great. Not great with physics. However, as far as your concern with dangers to runners that have extremely flat feet, I don’t see it since you’re completely eliminating the heel strike, the excessive pronation that occurs will be minimized.
Hi Tami,
If you have excessive pronation barefoot walking will hurt your feet. Even though we’re talking about running, some people, when they walk also heavily heel strike, usually due to over striding as well. If you tend to do that, your excessive pronation is exacerbated. However, when you run on the balls of your feet and eliminate heel striking, you minimize the pronation. Hopefully that will help you. Even if you don’t run barefoot - forefoot or midfoot running would hopefully help.
Hi Lucy,
I have walked in the MBT’s. Quite interesting! The MBTs are completely different from the five fingers as you mentioned. The biggest difference being that with the MBT’s is made for walking not running. I think MBT’s are helpful since it greatly helps with posture and it also makes you a “conscious” walker.
Hi Toni,
As long as you gradually increase the frequency and distance that you run, your age shouldn’t matter at all : )
Hi Michelle Roberts,
When you transition from heel striking to forefoot / midfoot running, calve pain is common. You’ll have to slowly build up the distance that you run without heel striking to avoid excessive calve soreness.
Hi Eileen,
When you change form initially it always seem harder at first. Especially since you really concentrate on your form. As mention above you may need to gradually build up the distance that you can run without heel striking. Also, you may be running with your heels too far off the ground (like sprinting). This will take more energy to run. Hopefully part 2 of this article will help you out with the technique.
Posted by lstemarie on 08/28 at 07:29 PM
Hi Shin,
As usual - great article! I’ve been reading a lot about barefoot running lately. I heard an interview last week with Simon Whitfield and he credits his injury-free career to the strength he builds by barefoot running. His treadmill runs are barefoot, and he wears Nike Free for walking around. I believe he wears ‘regular’ running shoes for his races and outdoor training. I thought I noticed Nike Free on your feet in your videos. I do a lot of walking and am planning to buy some Nike Free shoes in hopes of strengthening my feet (and everything on up). Can you give me any feedback on the Nike Free shoes? Also, do you wear your FiveFingers for track running only, or also road running and even trail running?
Many thanks,
Leslie
Posted by Paul Pierce on 08/28 at 08:41 PM
I must admit, I’ve never been a runner as long standing back problems have always given me some pain. Mind you though, recently after a back operation I’m finding that I can run up hills all day but still not on the flat or downhill. Having said all that I wouldn’t be at all suprised that what you’re saying is true. In the past I have found that barefoot soft sand running has always been benefical as it forces your toes to spread out and claw the sand, and there is no jarring on the heel as you tend to drive your foot into the sand, toes first. It’s brilliant for building up muscles around my knees and forelegs and also the tendons to the feet which you need for rockclimbing
Posted by rona on 08/28 at 11:28 PM
does’nt running ingure your knees?
Posted by Paul Pierce on 08/29 at 07:31 AM
Rona,
If you’re referring to running on soft sand injuring your knees then the answer is no. You’re not trying to break any sound barriers here; it’s just a slow grind or a plodding sort of run. Because the sand is uneven you’re constantly trying to balance yourself too which I imagine helps with core stability. I have tears in both left and right posterior and anterior cartlidges and I find when they get a bit sore I just run the soft sand and it goes away
Posted by Leon H on 08/29 at 10:08 AM
Sorry for using the technical term “bending moment”.
What that means is:
During heel strike the body weight is transferred directly down the leg into the heel.
During ball strike, that weight must be transferred from the leg to the ball of the foot, by using the foot as a lever.
Imagine a seesaw, the further you are away from the pivot point, the more effect your weight has on the person on the other side.
Therefore your foot is acting like the beam of the seesaw, and (to an engineer) that is fundamentally a problem, by comparison to heel strike.
I understand that ball strike would provide much better spring for sprinting, but longer distances might cause damaging cumulative stresses in the foot structure.
However I am open to the opinion of biomechanical engineers, as the body is far more complex than an inanimate structure….......
Posted by schmadrian on 08/29 at 01:34 PM
Some years ago, I was on an extended visit to Virginia. I had the opportunity to run on a beach not far from my mom’s, so I decided to incorporate the barefoot/forefoot running thing into my routine.
Now, running has always been part of fitness regimen, all my life. So it wasn’t like I was ramping-up from being ‘overweight and out of shape’. I was fit.
And wouldn’t ya know it, I had problems within the first week, foot-wise. Mostly because, in terms of the lifestyle/habits I had engrained, running this way wasn’t ‘normal’.
It can’t be.
Not for the average person. If your body is used to running in a heel-strike mode (moreover, if you’re mostly sedentary, so you have tightened hamstrings, calves and ITBs, especially if you’re carrying extra weight), then there has to be a breaking-in period. Otherwise, at the very least you’ll be welcoming plantar and associated heel problems.
I worry when people take a look at a ‘fresh idea’ and don’t really appreciate the difference between their ‘default’ state and what this new idea is asking their body to do. ‘Danger, Will Robinson! Danger!’
Posted by EndoNick on 08/29 at 03:58 PM
sorry to be flippant but I am a cyclist ......
Posted by schmadrian on 08/29 at 04:13 PM
“sorry to be flippant but I am a cyclist ......”
Can’t imagine just doing one discipline. One ‘medium’. Running, or cycling or swimming or rowing… That sounds as strange to me as fitness in general does to the non-active.
Fascinating world we live in.
Posted by Lizzy on 08/30 at 07:22 AM
Good article. I am only now trying to ease back into running after developing a stress fracture in my femoral neck a year ago. I’m in my early thirties and have been active my whole life, my bone density is fine (I had it tested when the injury happened) but I was running alot around the time of my injury. Prior to my injury I was a heel striker and now I’m trying small runs on the balls of my feet - it’s tough work to change your running style though and my calf muscles were so sore after the first few attempts! I’m terrified this injury will come back but can’t stomach the thought of giving up running. Has anyone else had success recovering from this sort of injury? Looking forward to reading the next installment.
Posted by Belladonna on 08/31 at 06:04 PM
Wow. I bought the Vibram Five-Fingers this week and love them. There was some great advice higher up in the blog about allowing your body to adjust to the new stride. Yeah. Great advice…too bad I didn’t follow it! I’ve been hobbling around for two days because I had to go all out in the new Vibrams (after not running for over a year no less…I never claimed to be a genius) and now my calves are killing me. I love the new running style, but I must agree with easing your body into it.
Posted by Shin Ohtake on 09/01 at 08:21 PM
Hi Leslie,
I do wear the Nike Free to workout and to run, but the Vibram Five Fingers are great as well. I especially think it’s great if you’re learning to forefoot or mid-foot run. I don’t run as much in the vibram five fingers, since I have extremely long toes and so the fit isn’t quite right. I try to stick with shoes with very little cushioning and support since it closely mimics running barefoot.
Hi Paul,
I’ve found that hip extension is a movement very few people do properly. When you extend your hips, you so do from your glutes, hamstring and low back. But too many people over extend through recruiting the low back muscles too much. This is quite common in runners that over stride, which also happens to occur with heel strikers. When you run up hill, your stride is automatically shortened and your hip extension is minimized which will alleviate any excessive recruitment of your low back muscles which is probably why your back feels better running up hill.
Hi Leon,
Thanks for clearing that up. I do understand what you’re saying, but if when you’re forefoot running the foot lands underneath your body - the center of gravity (which should be your hip) - with your knees and hips bent. When you draw a line from you chest through to the balls of your feet it should be just past vertical (a slight lean forward). This should minimize the pressure put onto the foot structure. You also have to remember that the bend in your ankle, knee and hip joints also helps disperse the pressure off the foot structure as well.
Posted by JC on 09/02 at 11:41 PM
(Shoes with very little cushioning snd support.) I use Chuck Taylor’s for lifting. Alway’s change to running shoes for cardio work. Would the Chuck’s be good for front foot running?
Posted by Shin Ohtake on 09/03 at 05:12 PM
Hi JC,
Chuck’s are great for lifting! But I wouldn’t recommend them for forefoot running. They’re pretty heavy to run around in.
Posted by Stefan on 09/10 at 04:01 PM
I have read your report on ‘were we born to run’ and found it very interesting. I would like to ask you what your opions are on converting people to the forefoot running action in terms of distance covered. I can see it as a very good strengthening tool for the forefoot for short distances but for endurance running feel this may produce underlying issues with calf tightness and shin pain due to people not having the strength endurance or even very little strength in this area due to months or even years on heel striking, meaning people have become relient upon the training shoe providing support for running as apposed to the foot providing this support. Would you only recommend this conversion for more experienced runners?
Many thanks
Posted by Brian on 09/17 at 10:20 PM
Sketchers makes shoes that look like the MBTs. I only saw a women’s shoe though.
Posted by Johan Kriel on 10/12 at 10:51 AM
Hi All, I’m an oldtimer. Started out before the days of running shoes. Tennis shoes or sneakers were weapons of choice. I’m running the Comrades for the 30th time in 2010 and can’t imagine running any sort of distance on my toes. I can dimly recall the days when I was able to run sub 3min 30sec km’s I would have to lift myself onto the balls of my feet and run as lightly as possible with a higher knee-lift. For the past 10 years running has been very tough and I have not been able to run on 2 consecutive days because of the pain. I don’t know if it is hocus-pocus but I started using honey and cinnamon in my diet and all pain has vanished - to the extent that I shall reach 100km per week by next month. I have incorporated a lot of hill work in my regiment and obviously then get on the balls of my feet. I wonder what medical and physical training experts take is on the honey and cinnamon because that is all I have changed.
Posted by Tiqua on 10/28 at 12:46 PM
This is a great Article. I am a runner and I naturally run on my toes, But recently my jogging club told me running heel to toe is much better for you. So I was consciouly trying to make that effort and realize I was experiencing some calf pains. So back to running on my toes it is, I will share with the group as well.
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Next entry: Were We Born To Run, Not Walk? (Part 2)
Posted by schmadrian on 08/27 at 08:10 AM
Shin, in the casual vernacular, you rock. Great reference, great article. I’m going to spread your post around, because it’s got some tremendous stuff in it.
However… (Yes, this is my trademark connective. LOL)
When we’re talking about the ‘naturalness’ of running, how our bodies were designed to…it is assumed that we’re not talking about out-of-shape, overweight, sedentary-for-most-of-their-lives-and-now-pounding-the-pavement-because-they-think-they-should-be-doing-it people.
One of the things I’ve come to believe fervently after a lifetime of observance and engagement is that anyone who is ‘overweight’ (We can have the discussion about the definition of this another time), anyone who is endeavouring to ‘get back in shape’, NOT run. Simple as that. Unless your body is ‘ready’ to run, unless you have a foundation of fitness, unless you’re within your Appropriate Fitness Weight Range, unless you actually know how to run (Again, another time), DON’T. (I"m sure you’re aware of the added stress placed on the body per every pound of ‘excess weight’ -we’re primarily talking fat, here- with each footfall. It’s extraordinary. I know, I’ve been there, I’ve felt the effects of being heavier…and the joy of being lighter.)
What you’ve presented here is fantastic (I’ve run on the balls of my feet for years…but there are some caveats here, and I know, because I’ve been an experiment-in-action regarding heel-strike issues, most of the common running ailments over more than three decades of fitness dedication) and I’m really looking forward to reading Part Two of your article.