FFS Runner Bio Essay

Stride Rate and Length Although strides vary greatly among runners, a few studies have worked to quantify differences in stride rate between barefoot and shod runners. They have concluded that an elite shod runner usually has a stride frequency between 170-180 steps per minute even at low speeds such as 2.75 m∙s-1. On the other hand, nonelite runners often fall in the range of 150-160 steps per minute at similar speeds. Barefoot or minimally shod runners are often characterized by shorter strides increasing the tendency to FFS. A FFS runner with a shorter stride will have less stiff ankles, lower rate of loading, and will place less strain on the triceps surae muscles and Achilles tendon (Lieberman, 2012). As mentioned previously FFS
For example, during the first half of stance the arch deflects inferiorly, stretching the intrinsic muscles, ligaments and connective tissue, which hold the arch together, and then subsequently recoils during the second half of stance, releasing elastic energy to help raise the body’s center of mass (Bandholm, Boysen, Haugaard, Zebis,& Bencke, 2010). This sequence is inhibited by the rigid arch support in the standard shoe. Furthermore, they often come equipped with stiffened soles and toe springs, which prevent the use of the intrinsic muscles, ultimately weakening them. As we know weakened muscles increase the likelihood of injury. In this particular case, weakened intrinsic foot muscles increases the risk of a low or collapsed arch, lessening the arch’s ability to act as a spring and shock absorber, but it also promotes excessive pronation (Kaufman, Brodine, Shaffer, Johnson, & Cullison, 1999). Over pronation extends the risk of injury, because of increased rearfoot motion, tibial accommodation as well as other components of the lower extremity kinetic chain. Additionally, weak intrinsic foot muscles produce a greater load that must be borne by the plantar fascia, consequently increasing the possibility and severity of plantar fasciitis
During a 12-week study examining conventional versus minimally shod runners, they found an increase of about 60% in the RAD in minimally shod runners and no change in the control group. The relatively stiff support below the longitudinal arch combined with a relatively stiff midsole in conventional shoes are likely to reduce the extent of stretch in soft tissues during loading, interfering with the natural spring like mechanism of the arch (Miller, Whitcome, Lieberman, Norton, & Dyer, 2014). That being said we can infer that the soft tissues of the foot are able to function more properly as a spring in minimal