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Transitioning to Barefoot Running Using a Minimalist Shoe Intermediary: A Prospective Cohort Study.
Medicine and Science in Sports and Exercise 2023 May 2
OBJECTIVES: The objectives of this study are, first, to investigate the probability of runners successfully transitioning from running in a traditional shoe to barefoot. Second, to identify prognostic indicators of failure of transition to barefoot running.
METHODS: Over 20 wk, 76 healthy runners (female, 40; age, 35.04 yr [SD, 8.9 yr]; body weight, 69.9 kg [SD 13.4 kg]) attempted to transition from running in traditional shoes to running barefoot. A minimalist shoe was used as an intermediary. Participants ran for 4 wk exclusively in provided traditional shoes followed by 4 wk of transitioning to minimalist shoes. This process was repeated to transition to barefoot running. Participants were followed up until they withdrew from the study or successfully transitioned to running barefoot. A survival analysis examined the weeks of successful transition. Along with sex and age, baseline measures of traditional shoe overall comfort, footstrike pattern, midfoot width mobility and plantar foot pressure pain threshold were examined as prognostic variables for failure to transition using Cox regression.
RESULTS: The cumulative probability of successful transition to running barefoot was 70.8% (95% confidence interval [CI], 61%-83%). The primary footwear-related reason for withdrawal was pain, primarily in the foot ( n = 7), two runners had confirmed injuries. Runners exhibiting a rearfoot strike pattern and higher midfoot width mobility were more likely to fail to transition (hazard ratios [HR], 4.02; 95% CI, 1.33-12.16 and HR, 1.22; 95% CI, 1.05-1.42).
CONCLUSIONS: Most runners who wish to run barefoot will be able to transition. Our study indicates that there may be biomechanical and anatomical characteristics that are prognostic of failing to transition when using a 20-wk transition period and an intermediary minimalist shoe. Whether a different transition process increases the probability of a success remains to be seen.
METHODS: Over 20 wk, 76 healthy runners (female, 40; age, 35.04 yr [SD, 8.9 yr]; body weight, 69.9 kg [SD 13.4 kg]) attempted to transition from running in traditional shoes to running barefoot. A minimalist shoe was used as an intermediary. Participants ran for 4 wk exclusively in provided traditional shoes followed by 4 wk of transitioning to minimalist shoes. This process was repeated to transition to barefoot running. Participants were followed up until they withdrew from the study or successfully transitioned to running barefoot. A survival analysis examined the weeks of successful transition. Along with sex and age, baseline measures of traditional shoe overall comfort, footstrike pattern, midfoot width mobility and plantar foot pressure pain threshold were examined as prognostic variables for failure to transition using Cox regression.
RESULTS: The cumulative probability of successful transition to running barefoot was 70.8% (95% confidence interval [CI], 61%-83%). The primary footwear-related reason for withdrawal was pain, primarily in the foot ( n = 7), two runners had confirmed injuries. Runners exhibiting a rearfoot strike pattern and higher midfoot width mobility were more likely to fail to transition (hazard ratios [HR], 4.02; 95% CI, 1.33-12.16 and HR, 1.22; 95% CI, 1.05-1.42).
CONCLUSIONS: Most runners who wish to run barefoot will be able to transition. Our study indicates that there may be biomechanical and anatomical characteristics that are prognostic of failing to transition when using a 20-wk transition period and an intermediary minimalist shoe. Whether a different transition process increases the probability of a success remains to be seen.
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