Reduce Running Injuries in 8 weeks by Walking in Minimalist Shoes/Barefoot

This one could save you some monetary expenditure on unnecessary fitness gear and fly-by night fitness gurus, and (most likely) prevent/reduce running injuries.

It always makes sense to view strength training of the whole body and in particular of the legs as a self-created cushioning and support system which has a strong potential to reduce the damage from leg pounding whilst running. 

Picture strength training of the legs as the gradual development of a stronger muscle and tissue support system which then encapsulates the bones in your legs; something akin to buying cushioned shoes, compression leggings and shoe orthotics.

Many runners do not like hitting the gym for various reasons such as it’s hard and because I just said it’s hard and I’m waiting to make a New Year resolution 2020. 

As per this July 2018 research, conducted at the Brigham Young University and Spaulding National Running Centre, Harvard Medical School, walking in minimalist shoes is effective for strengthening lower leg muscles and the foot muscles without going to the gym, which “in theory” will prevent running injuries and improve leg and foot function.

Note: Between the time I read the article and today, it seems that Wolters Kluwer has bought rights to the research paper and hence you may be unable to read the full study. In case you do want to read the full study then leave a comment with your email ID and I'll mail it to you. Don't worry, this is protected by 'Fair Use of Copyright' exception ;-)

I’ve mentioned “in theory” above because the leg and foot muscles of the research participants did increase in size and strength at the end of the 8 week study period, but the researchers have not yet tested the study participants for running injury related incidents. Hence, we can assume (just like the researchers) that the conclusive, (i) improvement in the foot muscles; and (ii) increase in lower leg muscle size and strength, from walking in minimalist shoes will most likely reduce/prevent running injuries.

"The human foot is a masterpiece of engineering and a work of art" - Leonardo Da Vinci.
His Foot Drawing above.

The basic premise of the aforesaid study was the inherent problem in cushioning your legs and feet ---- “weakness of foot muscles may contribute to a variety of loading-related injuries. Supportive footwear may contribute to intrinsic foot muscle weakness by reducing the muscles’ role in locomotion (e.g. absorbing forces and controlling motion)”.

So, in line with the aforesaid premise, the researchers recruited 65 participants between the ages of 18 to 34 years, who ran 15 to 30 miles per week (25 to 50 kms per week) for at least 6 months and who did not have running related injuries and had not run barefoot or in minimalist footwear in the 3 months prior to the commencement of the study.

These participants were provided a pair of Inov-8 Bare XF 210 or 260 minimalist shoes with zero drop and over an 8 week period they were made to walk in such shoes in the following manner:

Weeks 1 to 2 : 2500 steps per day

Weeks 3 to 4 : 5000 steps per day

Weeks 5 to 8 : 7000 steps per day

Participants continued their regular running in non-minimalist shoes. I reiterate - the participants did not run in the barefoot shoes, so neither should you. No heroes, no instant gratification, ok! Think long term.

At the end of the study i.e. after the 8 week period, the participants who wore minimalist shoes showed an average change of 7.05% +/- 2.92% in their leg and foot musculature. In fact, the increase in muscular size was similar to the increase in the study group which was asked to perform strength training exercises.

Makes sense to get a pair of minimalist shoes and/or start barefoot walking to keep running injuries at bay. If you can’t find a pair of minimalist shoes or find them at a decent humane price, then check Chinese websites such as Ali Express which have plenty of barefoot options for under Rs. 1500/-.

-                   - Aman Yadav

The Pro-Bono, Double Part-Time, Non-Sponsored, Useless Non-Influencer, with a Full Time Job who likes running and beer but finds it extremely difficult to lose his beer belly, but beer is BAE.