Comparing Running Barefoot Versus Nike Free, Lunaracer And Own Running Shoes

Nike Free 3.0

This recently published article in the British Journal of Sports Medicine caught my eye as it compared highly trained runners running in four conditions namely, barefoot, running in a Nike Free 3.0, Nike Lunaracer 2 and their own running shoe. Well, good news if you have knee pain, but not so good news if you have ankle, foot, Achilles or calf pain.

22 highly trained, high-level runners (average 10km time of 33 mins) were chosen by the researchers. Each were given a pair each of Nike Free 3.0, Nike Lunaracer 2 and they had 10 days to run in them and barefoot to get used to them. In addition they also ran in their regular running shoes (on average 125-140 g heavier than the 2 Nike shoes given).

The runners were filmed and their running gait measured using 8 force plates. After a warm up, they did 10 running trials in each of the four conditions (running barefoot, Free, Lunaracer, own running shoe). Their average speed was fast, at 4.48 m/s (or 6 min miles).

And the results? Well, the study showed that running barefoot ia a lot different than running in shoes, but the different shoes did not differ much.

One real difference though was that the runners tended to have a shorter, quicker stride in the Nike Frees and Lunaracers compared to their own regular shoes (average cadence of 183.9 steps/ min versus 181.3).

Key differences between barefoot running versus running in shoes were numerous. Barefoot running elicited a shorter stride length than all shod conditions. There was also higher cadence than all shod conditions (average 187.7 steps/ min). Flatter foot placement at contact and greater ankle plantarflexion at toe off were also observed.

There were also less work done at the knee (24% less when barefoot compared to own running shoe). There was greater joint movements and more work done at the ankle though.

The authors summarized by adding that knee and ankle mechanics were different when running barefoot compared to all shod conditions, including minimalist shoes. Meaning that the minimalist shoe cannot entirely replicate the mechanics of running barefoot.

What does this all mean for you, the runner? Well, this article confirms that running barefoot mechanics are different compared to running in a well cushioned shoe. Running barefoot tends to reduce work done in your knees, but increase work done in your ankles.This means that barefoot running will help those with knee pain but may stress your foot, calf, Achilles and ankle more. So good for those with knee pain but not so great for those with ankle, calf, foot, Achilles pain.

The researchers also acknowledged that the Nike Free may not be really considered a minimalist shoe (given its elevated heel and cushioning available). Wearing a more "minimalist" shoe like the Vibram Five Fingers may be closer at replicating barefoot running although even ultra minimal running shoes will not be be a perfect replication to running without footwear.

Lesson here is that wearing minimalist shoes may not instantly replicate barefoot running. I personally feel your running form is more important. Please also see this and this.

Email me if you want a copy of the article.

Reference

Bonacci A, Saunders PU et al (2013). Running In A Minimalist And Lightweight Shoe Ia Not The Same As Running Barefoot: A Biomechanical Study. BJSM. 47: p 387-392.

*Picture from Nike.com

Introduction To Kinesio Taping 300313

Some who signed up didn't show up, but then there were others who didn't sign up but came today. As a result of that, it was full house at the Introduction to Kinesio Taping course at Sports Solutions today. Here are some of the pictures.

Those who came being entertained at the start

After some laughs, it was time to get serious, especially teaching the class why the original Kinesio Tex tape is superior to other copy cat tapes.

Teaching the difference between the "weave" and the "wave"

Time to tape.

Practical demo

See how the participants do the taping.

Connie (and Susan looking on) taping another Connie

Thank you to all who came today. Please also see this.

Kinesio Taping KT 2 On 170313

Here are more pictures from Kinesio Taping KT level 2 of the course. Unlike KT 1 which focussed mainly on the physiological aspects of taping, facilitation and inhibition of muscles etc, KT 2 involves six different corrective techniques.

Some of the participants wanted to compare McConnell's taping for the knee versus Kinesio tape. Have a look at the following pictures. I used red rigid tape on their R knees.

Both girls have McConnell's on their R knee, Kinesio on L

Let's see who can squat 

Some other participants also brought along imitation (or copy cat tapes). I've written on this before, have a look here here and here.

Here's a picture of the class.

Next Kinesio Taping Level 1,2 course will be on 13-14 April 2013.

ST 160313 Healthcare In Singapore

"Six doctor's appointments of five minutes each are not the same as one appointment of 30 minutes. When doctors are too pressed for time, patients suffer".

Straits Times article found under Opinion column on page A39.

Posted  in our other blog, please take a look  here.

Guess Who Dropped By During Kinesio Taping KT Level 1 On 160313?

We had our first Kinesio Taping KT Level 1 and 2 course of the year in Singapore today @ Progress Healthcare. We had a great group of participants in this current course. Most were local participants although we had an overseas participant from India.

The boys testing gluteus medius

Taping the Gluteus Medius

Can you guess who else dropped by during the course?

Guess who showed up near the end of  today?

Yes, you guessed correctly. Ronald Susilo (retired former national shuttler) played in the National Badminton  Championships today. Despite having retired a few years ago, he was still good enough to win his quarter and semi finals today against current national players and qualifies for the finals tomorrow. As a result he needed some help from Gino and Kinesio taping of course. (Dalong was extra happy to have Ronald drop by of course).

Treating Ronald after Kinesio taping

Must be Dalong who was star strucked...... and wanted a picture.

All set for tomorrow's finals

Stay tuned for updates on KT 2 tomorrow.

Running Reduces Your Desire For Money

Did the title get your attention? Sure did get mine. How is this possible?  Well, there have been published studies to show that aerobic exercise can suppress our desire to eat, lessen the urge of a smoker to smoke etc. But money? Do we want less money after running? You gotta be kidding me. Please read on to find our more.

A group of German researchers conducted the following study. 48 men were randomly divided in two groups. One group ran at low to moderate intensity on a treadmill for 30 minutes. The other group performed light stretching and doing arm circles (or placebo exercises). The subjects played a monetary incentive game an hour after exercise while an MRI monitored their brain activity. The subjects had to press buttons as quickly as possible in order to win an euro or prevent themselves from losing an euro. Each subject had to do this 75 times.

The researchers found that the men who had ran earlier had lower cravings for cash. This is likely due to the rush of dopamine (a feel good chemical) that follows exercise (which explains the runner's high too). Dopamine is a driving force in your brain's reward system. Although the desire for money also comes with a rise in dopamine levels, the spike triggered after exercise overrides it, well, at least for a few hours.

Now I know why when I was younger (and training/ running a lot harder) that money wasn't that important to me. All I wanted to do then was to be the best athlete that I could be. So if you're thinking of going to the casino to try your luck, don't run before that.

Email me if you want a copy of the article.

Reference
Bothe N, Zschucke E, Dimeo F et al (2013). Acute Exercise Influences Reward Processing In Highly Trained and Untrained Men. Med and Sci in Sports and Ex. 45(3): 583-591.

*Photo by Francis Loh.

Save Me .....

That's Shawn yelling, no just kidding, he didn't yell at all. He took it all in his stride while being the model for Marlene during day 2 of Sports Massage course at our clinic today.

Save me please.....

Still able to smile.

No, its not that bad.

Read more about Darth Vader too in our other blog.