Initial Response of Mature, Experienced Runners to Barefoot Running: Transition to Forefoot Strike.

Introduction: Forefoot strike has been advocated for many runners because of the relatively lower impact and push-off forces compared to a heel strike. The purpose of this study was to explore the ability of mature (> 30 years old), experienced runners to transition from a heel foot strike to a forefoot strike when first introduced to barefoot running on a treadmill. We hypothesized: 1) mature runners who heel strike while wearing traditional training shoes would persist in heel striking immediately following a switch to barefoot, 2) mean shoe heel-to-toe drop would be significantly greater in runners who persist in heel striking when running barefoot compared to those who transition to a forefoot strike pattern, and 3) there would be a significant decrease in heel striking in the barefoot condition as running speeds increased.

Methods: This was a controlled crossover laboratory study. Thirty-three experienced runners (average 23.4 miles per week) with an average age of 45.6 years were recruited for this study. The participants first ran in their standard running shoes and subsequently barefoot. A motion capture system was utilized to detect and analyze any transition from heel strike to forefoot strike made by study participants.

Results: Of the 26 participants who were classified as heel strike runners in their running shoes, 50% (13/26, p = 0.001) transitioned to forefoot strike when changing from running in shoes to running barefoot.

Conclusions: The injuries associated with transition from standard running shoes to barefoot running or minimalist shoes may be influenced by the persistence of heel striking in mature runners. Older experienced runners may have limited ability to transition from heel to forefoot striking when first introduced to barefoot running. Mature runners should be cautious when beginning a minimalist shoe or barefoot running regimen.