This website has been developed to provide an evidence-based resource
for those interested in the biomechanics of different foot strikes in
endurance running and the applications to human endurance running prior
to the modern running shoe.
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Daniel E. Lieberman
Madhusudhan Venkadesan
Adam I. Daoud
William A. Werbel
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In Daniel Lieberman's
Skeletal Biology Lab, we have been investigating the biomechanics of
endurance running, comparing habitually barefoot runners with runners who
normally run in modern running shoes with built-up heels, stiff soles
and arch support.
Here is a summary of our findings, which we explain with the aid of videos and images in the following pages:
Our research asked how and why humans can and did run comfortably without modern running shoes. We tested and confirmed what many people knew already: that most experienced, habitually barefoot runners tend to avoid landing on the heel and instead land with a forefoot or midfoot strike. The bulk of our published research explores the collisional mechanics of different kinds of foot strikes. We show that most forefoot and some midfoot strikes (shod or
barefoot) do not generate the sudden, large impact transients that occur when you
heel strike (shod or barefoot). Consequently, runners who forefoot or midfoot strike do not need shoes with elevated cushioned heels to cope with these sudden, high transient forces that occur when you land on the ground. Therefore, barefoot
and minimally shod people can run easily on the hardest surfaces in the world without discomfort from landing. If impact transient forces contribute to some forms of injury, then this style of running (shod or
barefoot) might have some benefits, but that hypothesis remains to be tested.
Please note that we present no data on how people should run, whether shoes cause some injuries, or whether barefoot running causes other kinds of injuries. We believe there is a strong need for controlled, prospective studies on these
issues.
This website provides information on:
- Human evolution and endurance running
- Foot and lower limb biomechanics when running in shoes
- Foot and lower limb biomechanics when running barefoot or in minimal shoes
- Biomechanical differences between forefoot striking and heel striking
- Tools to help assess potential benefits of learning to forefoot strike
- Transitioning safely to forefoot striking barefoot or in minimal
footwear
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