As more runners are running barefoot in minimalist shoes, they are experiencing a significant change in running mechanics to provide for amore effective touchdown. They must modify technique mechanics to run with less negative forces acting on the body. As a result, they do not experience less pain on touchdown once they become accustomed to the change. but, to have effective barefoot running technique they must make change in running mechanics.
When you run barefoot or wear minimalist shoes you’re forced into using a different touchdown so that you do not land on the heel to experience negative forces and the associated pain. By doing this you should run inwith better technique. In many cases this is true. But the runner is responsible 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 in mechanics; you must make the changes to accommodate the new running.
Those who are successful in making the necessary changes in order to run barefoot, 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 the most effective running technique (form) 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. Kin an and him and him and him andeep in mind that there are several ways of changing touchdown to make your run more efficient or in some cases even worse. For example, you can land on the forefoot with the shin moving forward or moving backward from the knee or from the hip joint as you make touchdown. You can bring a straight leg backward to land midfoot or you can simply bend the knee to land midfoot. Some of these techniques are efficient and safe while others are more dangerous than landing on the heel.
Thus you should be cognizant of how you change the mechanics of your run to make the changes most efficient and effective. Very often you have to do some specialized strength exercises to strengthen the muscles in exactly the same way that they should be used in the running stride. The strength and in some cases flexibility developed, may be necessary in order to make the most effective changes.
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 (form), see the second edition of Explosive Running and Build a Better Athlete.