Benefits & Research in Natural Running Techniques

runner jumping over log

Is your running technique effective?

They say anyone can run, but can you naturally run effectively and efficiently. Are you getting maximum power out of your current technique.

“We found pockets of people all over the globe who are still running barefoot, and what you find is that during propulsion and landing, they have far more range of motion in the foot and engage more of the toe. Their feet flex, spread, splay and grip the surface, meaning you have less pronation and more distribution of pressure.”

Jeff Pisciotta, Senior Researcher, Nike’s Sports Research Lab (1).

Are you a heel striker?

We teach runners who are shod runners i.e. heal foot strikers, to learn how to correctly transition into a midfoot striking in order to improve form and reduce injury rates.

Do you want to reduce injuries?

For millions of years, it is likely that runners landed with no single, specific foot strike, and rather landed with a variety of foot strikes including forefoot, midfoot and heel strikes, but we suspect that the most common form of foot strike was a forefoot strike. Midfoot strikes were probably also more common than they are today.

These kinds of strikes (i.e. landing first on the lateral ball of the foot) lead to lower impact forces which may lead to lower rates of injury. We hypothesize and there is anecdotal evidence that forefoot or midfoot striking can help avoid and/or mitigate repetitive stress injuries, especially stress fractures, plantar fasciitis, and runner’s knee.

Harvard University

The Barefoot Professor: by Nature Video

Harvard professor Daniel Lieberman has ditched his trainers and started running barefoot. His research shows that barefoot runners, who tend to land on their fore-foot, generate less impact shock than runners in sports shoes who land heel first. This makes barefoot running comfortable and could minimize running-related more. To find the original research click here.

I got a stress fracture, don’t you!

Pose Method

When I taught myself to be a midfoot striker without any formal guidance I got a stress fracture to my left tibia that stopped me from running for 4 months. It was only through Dr Nicholas Romanov’s teachings of the POSE Method that I learn’t how to transition and now run with a an effective midfoot strike. Romanov’s teaching’s are well chronicled over the last 40 years. His technique is logical and takes you through the transitions in stages to reduce your chances of injury.

A key aspect to his teachings is through the understanding of how to use your body’s GCM (General Centre of Mass),so you can use gravity to power your running for FREE. I was so impressed I undertook training in the POSE Method with Romanov’s POSE Tech, so that I can teach effective Natural Running techniques.

Barefoot and Minimalist Shoes

Pose MethodWe do not make it a requirement to move away from traditional running shoes. However we recommend that if you wish to move across to a mid-foot strike natural running technique then you will need to consider ‘Barefoot Shoes’, ‘Minimalist Shoes’ and ‘zero-drop’ heel to toe ratio shoes or even ‘Barefoot Running’. If you intend to run barefoot we recommend this is done in stages, so please turn up with appropriate running shoes until guided otherwise.

Vibram FiveFingers KSOWe can offer advice on shoes that we have tried and tested. I personally use for road running the Vivobarefoot Neo, muddy trail running Vivobarefoot Neo Trails. I chose these 2 as they seem to be the only zero-drop with waterproof uppers that are still breathable. When in the forests I tend to use my Vibram FiverFingers KSO’s.

1. Source – Author of Born to Run


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