As more runners are running barefoot and in minimalist shoes, most are experiencing a significant change in technique to provide for more effective touchdown. This is one of the most frequently noted changes when runners began wearing minimalist shoes; they modify technique to run with less negative forces acting on the body. As a result, they experience less pain on touchdown when running barefoot or in the minimalist shoes.
Understand that when touchdown occurs on the heel, as typically occurs with most shod runners, the shoes help to absorb some of the negative impact forces. This is why the shoes almost always have built up heels. This in turn allows you to run relatively pain free. But as becomes obvious when you wear minimalist shoes or run barefoot, this is not the optimal technique to use in running.
When you run barefoot or wear minimalist shoes you’re forced into using better technique so that you do not land on the heel to experience the negative forces and the associated pain. This is why runners who run barefoot or wear minimalist shoes modify their technique to experience less or no pain and as a result, usually experience more effective and faster running.
The same tecnique changes are possible when wearing shoes. But because runners can get by with improper or poor technique while wearing shoes they feel no compulsion to change their technique to run more effectively. With sorrow there are also many coaches practicing who still teach and preach the heel hit to their runners. They perpetuate the myth that this is the proper and natural way of running.
Thus the question arises: is running barefoot or wearing the minimalist shoes responsible for the change in technique that allows you to run more effectively or is it you changing your technique in order to accommodate the barefoot running or running in minimalist shoes? This may seem like an obvious question and answer but it is important to distinguish between the two.
Many runners and coaches now maintain that running barefoot or wearing minimalist shoes, allows you to run more effectively with better technique. However, I believe that the runner is responsible first of all for changing technique in order to accommodate the barefoot running or running in minimalist shoes. In other words, bare feet or the shoes do not automatically bring about a change; you must make the changes to accommodate the running in barefeet or minimalist shoes to eliminate the pain.
Thus those who are successful in making the necessary changes in order to run in the minimalist shoes or in barefeet, could have also made the same technique changes when wearing shoes. In this way they could have the best of both worlds: run barefoot or in minimalist shoes for a good portion of the time and wear regular running shoes when conditions call for it. Keep in mind there are many instances in which the wearing of shoes is warranted.
Keep in mind that running technique is the same – or it should be the same – regardless of whether you run barefoot, in minimalist shoes or in regular running shoes. Because of this you should be cognizant of the changes that you make so that they become your new way of running regardless of whether you have anything on your feet. You should develop a muscular feel for the new technique so that you can experience it all the time.
However, make sure that the changes that you make are the most efficient in relation to running speed and economy. Very often you have to do some specialized strength exercises to strengthen the muscles in exactly the same way that they are used in the running stride. The strength and in some cases flexibility developed, may be necessary in order to make the most effective changes.
Keep in mind that there different ways of executing the touchdown so that you do not land on the heel. This includes shortening your stride (usually with an increase in turnover), executing the pawback movement from the hips and bending the knee to land midfoot. Only the pawback movement from the hips is the most effective. It leads to a longer stride and faster overall running.
Thus rather than making changes in your technique to accommodate barefoot running or running in minimalist shoes you should strive to change technique not only to enable you to run more effectively in barefeet or in minimalist shoes but also when you run in your regular running shoes. In other words, develop effective running technique regardless of what you have on your feet. This gives you the best of all worlds.
For more information on what constitutes effective running technique or on the pawback movement, see the second edition of Explosive Running and Build a Better Athlete.