In October I had the opportunity of flying to Oz to attend Australia's annual physiotherapy conference as part of the FiveFingers® team where we had the better part of a day dedicated to the subject of barefoot running. Daniel Leiberman, professor of Evolutionary biology at Harvard University, is passionate about the way in which our species have evolved to become the best endurance athletes on the planet. The Harvard skeletal biology lab is dedicated to the research of the biomechanics of running and as such they have researched the most optimal way to run efficiently and comfortably while minimising the load on the body. And as a testament to his theory that you can apply this science to the way you run, Daniel Lieberman – a middle aged professor- has learned how to run with a running style that allows him to run marathons at a really good pace.
We spent a few days of formal lectures, casual dinners, barefoot runs, running workshops and casual debates, and got some really valuable take home information from this extremely intelligent man.
So what are Dan's top tips to good running from a biomechanics point of view?
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Cadence – the number of repetitions you take per minute should be 170-180 per minute. You can use a metronome to teach you good cadence.
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Forefoot strike – if you are running in minimalist shoes, racing flats or barefoot this is a must, if you are keeping the suggested cadence above, you will most likely begin to run with a forefoot strike. If you are a heel striker, wear conventional running shoes and have never had a problem, there is no need to change (but then you wouldn't be reading this would you?)
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Keep an upright posture, making sure you are not leaning at your hips (especially when you get tired). If any leaning is going to happen it will be from your ankles.
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Yes we are “born to run”. Our species have evolved specifically as endurance athletes. The distances we would have run would be approximately a half marathon for most people. But that wouldn't be the only activity we would have been doing, we also developed to do extensive cross training. Squatting to dig out roots, carrying the antelope back to camp, building a fire, sitting on the ground to eat and relax and bending down to track the antelope were all part of daily life.
Remember that in paleolithic times getting an injury when you are out running, would significantly reduce your chances of making it back home and sharing your genes with the next generation. You shouldn't get injured while running, in fact besides a bit of DOMS (delayed onset muscle soreness) when you are getting fitter and faster there shouldn't be any pain involved in the process. If it hurts, get yourself off to a running coach or physiotherapist who can make some adjustments to your technique and help you to run with comfort and pleasure.