Cornwall Coast Path/photo courtesy of

Tuesday, 12 May 2015

Controlling Injury Risk in Running

          The main factors that can be controlled in runners are technique, equipment (footwear) and

overuse. All of these factors can produce injuries independently but they can also all be related to

each other. For example over supportive cushioned running shoes can lead to incorrect running

technique resulting in excess stress (i.e. overuse) to the body, in particular the lower extremities

(Lieberman, 2012; The American College of Sports Medicine, (2014).

          Running technique is rarely addressed in all but the most elite of runners as it is assumed

that running is a natural activity for humans. In theory it should be but modern lifestyles and

footwear have had a negative effect on the way humans now move. Thus technique should be the

focus of an injury prevention programme, although overuse and footwear are also intrinsically


          In a study of a group of middle and long distance college runners, it was found that

injury rates differed depending on technique, specifically foot-strike. Daoud, Geissler, Wang,

Saretsky, Daoud, & Lieberman, (2012), showed those that were rear-foot strikers (RFS) were

2.6 times more likely to have a mild injury and 2.4 times more likely to have a moderate

injury, than forefoot strikers (FFS).

          This was found to be due to the large impact peak in ground reaction force (GRF)

associated with RFS. Runners who FFS generate no such impact peak. High impact peaks

apply high loading forces to the body which in turn can lead to injury from repeated stress.

High impact peaks are useful predictors of injuries such as plantar fasciitis, tibial stress

syndrome and patellofemoral pain syndrome (Daoud, 2012).

          Until the Daoud study (2012), foot strike patterns and their effect on injuries had not been

studied but the results show that technique is very important in preventing injury. However,

footwear is also important as it has a direct effect on technique through reducing the ability of the

body's proprioceptive sensors to give adequate feedback regarding the ground reaction forces acting

on the body (Lieberman, 2012).

          Foot-strike also varies depending on the ability of the athlete. 936 recreational runners were

studied while running in a marathon and observations made at the 10km mark show that 88.9% of

them were rear-foot strikers. Interestingly, by the 32km point this percentage had increased even

higher, presumably due to the effect of fatigue (Larson, Higgins, Kaminski, Decker, Preble, Lyons,

& Normile, A., 2011).

          When relating these results to the increased injury rates in RFS (Daoud, 2012), there is

obviously huge potential for dramatically reducing injuries in recreational runners by improving

their technique. Those runners in the Larson et al (2011) study that switched from a FFS

to a RFS at 32km, lacked the level of conditioning to maintain their technique through to the finish

line. The FFS places a larger eccentric load on the calf, achilles and foot architecture in the process

of absorbing GRF naturally. When these structures fatigue, the natural course of action would be to

slow down to a walking pace which reduces GRF and allows a natural RFS thus reducing stress on

the overworked areas. In effect this is what the runners in the study were doing by switching to a

RFS and continuing to 'run' on their heels.

          Dias Lopes, (2012) describes most of the injuries cited in his study as being overuse

injuries, due to, “overloading the musculoskeletal structures of the runners”. He goes on to

say that plantar fasciitis (PF) is “considered by healthcare professionals to be one of the

most common injuries of the foot”, explaining that the foot can only absorb the increased

GRFs when running if the plantar fascia is resilient. Ankle dorsiflexors tendinopathy was

common among the ultra marathoners studied, indicating overuse of the dorsiflexors due to

heel-striking or a potential lack of dorsiflexion in the ankle.

          Poor range of motion (ROM) in the toes, ankle, knees, hips and spine can affect overall body

posture and consequently running technique and potential for injury (Lieberman 2012). All theses

factors are controllable and once identified can be improved over time.

          Overuse injuries, although traditionally thought of as simply training too hard, can also be

related back to musculoskeletal weaknesses. Simply put, if a structure is not strong enough to

withstand the force acting on it then it will fail. Modern lifestyles result in reduced flexibility and

neuromuscular skill and sophisticated shoes reduce proprioception and foot strength. These factors

combine to change running form which in turn introduce GRF impact peaks causing elevated injury

figures in runners with poor technique, particularly those that RFS (Lieberman, 2012).

          World record holders and the majority of elite runners have techniques much different to that

of the majority of amateur runners and even some sub elites. Top performers tend to run with a tall

and upright stance and a high cadence resulting in a FFS where they land lightly on their feet. They

also wear minimal footwear (racing flats or spikes) or are barefoot (Adebe Bikila and Zola Budd for

example broke World records running in bare feet) (Lieberman, 2012).

          There are also implications for all sports that involve running either during the event or for

training, both from an injury prevention and a performance perspective. Using the knee, ankle, hips

and spine as shock absorbers creates potential energy which is released in a spring like manner,

improving running efficiency (Perl, Daoud, & Lieberman, 2012).

          In fact, of the GRF acting on the body while running, 35% is absorbed by the Achilles

tendon and 17% by the plantar fascia (Alexander, 1991). This action protects the knee but cannot

occur if the foot is encased in a shoe with an arch support (which prevents the arch stretching) and a

heal lift (which prevents the Achilles stretching). In this case, particularly when heel striking, an 

unnecessary amount of additional shock is taken by the knee joint, explaining the high rates of knee 


          In conclusion, technique is a risk factor that can be controlled, as is the strength and

flexibility of the body's lower limbs, particularly the foot and ankle.


The American College of Sports Medicine, (2014). Retrieved April 10th 2014 from:

Alexander, R. M. (1991). Energy-saving mechanisms in walking and running. Journal of
          Experimental Biology, 160(1), 55-69.

Daoud, A. I., Geissler, G. J., Wang, F., Saretsky, J., Daoud, Y. A., & Lieberman, D. E. (2012). Foot
          strike and injury rates in endurance runners: a retrospective study. Med Sci Sports Exerc,
          44(7), 1325-34.

Dias Lopes, A., Hespanhol Junior, L., Yeung, S. S., & Pena Costa, L. (2012). What are the Main
          Running-Related Musculoskeletal Injuries? Sports Medicine, 42(10), 891-905.

Larson, P., Higgins, E., Kaminski, J., Decker, T., Preble, J., Lyons, D., ... & Normile, A. (2011).
          Foot strike patterns of recreational and sub-elite runners in a long-distance road race. Journal
          of sports sciences, 29(15), 1665-1673.

Lieberman DE., (2012). What we can learn about running from barefoot running: an evolutionary
          medical perspective. Exerc Sport Sci Rev. 2012; 40 (2): 63-72.

Perl, D. P., Daoud, A. I., & Lieberman, D. E. (2012). Effects of footwear and strike type on running
          economy. Med Sci Sports Exerc, 44(7), 1335-43.

Sunday, 3 May 2015

Running Injury Statistics

          Running is promoted as a great exercise for becoming fit and healthy, for prolonging our lives and preventing or recovering from western lifestyle diseases. Unfortunately running is also associated with a very high percentage of injuries. 

          Because running is so good for our health it is very important to prevent injuries that restrict our ability to run (Fields, Sykes, Walker, & Jackson, 2010).

          The fact that running is a natural form of human locomotion appears to be at odds with the
injury figures. It is therefore important to establish which are the common injuries associated with running and whether they can be prevented.

          Statistics from the NZ Accident Compensation Corporation (ACC) show a total of claims for
July 2012-June 2013 in excess of 29,000. Total cost for that year is $6.6m. These figures relate to all injuries incurred while jogging. 

          When isolating the injury search criteria to the ankle, foot, lower
leg and toes, the statistics show almost 15,000 for the same period for a total cost exceeding $2.3m.

Detailed statistics dating back to 2008 ( are shown in Table 1.

Table 1.
Financial Year New Claims Active Claims Total Cost
Jul 2008 – Jun 2009 5991 6935 $2,476,667
Jul 2009 – Jun 2010 5927 7106 $2,232,642
Jul 2010 – Jun 2011 5521 7106 $1,885,636
Jul 2011 – Jun 2012 6092 7092 $2,042,763
Jul 2012 – Jun 2013 6756 7920 $2,343,444
New and Active Claims for Running Related Injuries to Ankle, Foot, Lower Leg & Toes (adapted from ACC, 03/2014)

          Clearly, jogging as a form of healthy exercise is proving very injurious for many people.

          There have been various studies on injury rates in runners. Daoud, Geissler, Wang, Saretsky, Daoud, & Lieberman (2012) found that of the runners studied, 74% experienced moderate or serious injury each year. The most common injuries were: muscle strains (21.5%), medial tibial stress syndrome (13.8%), knee pain (7.7%), iliotibial band syndrome (7.2%) and Achilles tendinopathies (6.6%).

          A study by Dias Lopes, Hespanhol Junior, Yeung, & Pena Costa, (2012) determined that the most frequent running-related injury among long distance runners was the medial tibia stress syndrome (shin splints), followed by achilles tendinopathy and plantar fasciitis.

          Most injuries involved the knee (7.2%-50%), lower leg (9%-32.2%), foot (5.7%-39.3%) or
thigh (3.4%-38.1%). Their study analyzed eight previous studies which included 3500 marathon and ultra marathon runners.

         The most common injuries according to Gallo, Plakke, & Silvis (2012) are the medial tibial stress syndrome (4.9%), achilles tendinopothy (4.8%), tibial stress fractures (3.3%) and gastroc/soleus strains/tears (1.3%).


The Accident Compensation Corporation.

Daoud, A. I., Geissler, G. J., Wang, F., Saretsky, J., Daoud, Y. A., & Lieberman, D. E. (2012). Foot             strike and injury rates in endurance runners: a retrospective study. Med Sci Sports Exerc, 44(7),           1325-34.

Dias Lopes, A., Hespanhol Junior, L., Yeung, S. S., & Pena Costa, L. (2012). What are the Main                   Running-Related Musculoskeletal Injuries? Sports Medicine, 42(10), 891-905.

Fields, K. B., Sykes, J. C., Walker, K. M., & Jackson, J. C. (2010). Prevention of running injuries.                 Current sports medicine reports, 9(3), 176-182.

Gallo, R. A., Plakke, M., & Silvis, M. L. (2012). Common Leg Injuries of Long-Distance Runners               Anatomical and Biomechanical Approach. Sports Health: A Multidisciplinary Approach, 4(6),           485-495.

Wednesday, 9 April 2014

ACSM Position Stand

Coming from the ACSM this is huge - the paradigm shift is happening.

"The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. ACSM is dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine".

So they know their stuff!

The ACSM have changed their position stand on what to look for in a running shoe. In fact compared to 2011 this new statement represents somewhat of a u-turn and will potentially help to knock down a few more walls in the quest to help everyone enjoy injury free running for life.

Remember that just changing your shoes is only the start and won't directly improve your technique without understanding how humans are designed to run. Search out a qualified and experienced coach to set you on your way.

Wednesday, 12 February 2014

Beach Running Skills

So it's summer in this part of the world and where better to hang out than the beach?! The warm weather and warm sea is very conducive to a bit of exercise, the most natural being running and swimming - and the best thing is you don't even need any special kit! The health benefits to be gained from being in the sea and running barefoot in the water are great, especially from an earthing point of view and from soaking up that all important Vitamin D...but that's another story.

For now here are a few tips to improve your running technique using the beach environment:

- Run on the water's edge in a couple of inches of water. This will encourage you to lift your feet higher and move your legs in a more cyclic motion...if you continue in an old 'jogging' heelstriking motion with the legs swinging like a pendulum from the hips you will trip in the water and fall flat on your face. Well maybe not but you'll certainly kick a lot of water around making running difficult.

- Run on hard sand so that your feet get the sensory feedback they need. Sand that is too soft is hard work and can cause overuse injuries to the untrained and is much like running in cushioned shoes in that it's easy to heelstrike without realising.

- Check your footprints in hard sand. They should be one in front of the other in a nice line. If not then you are wasting energy with too much sideways movement. The print should be of even depth throughout. Deeper in the heel and you're probably heel striking, deep toes and you are pushing off too hard and not lifting the feet enough.

So there you have it, get down the beach and get moving, get fit, get healthy and live longer!

NOTE: The Barefoot Running Coach cannot be held responsible for any abuse aimed at the runner if they are wearing speedos...sensible running shorts or baggies advised.

Thursday, 23 January 2014

The National Academy of Distance Running

So the latest from New Zealand is that after several months of travelling and looking for a suitable location to live, train and coach, I have found the perfect spot. Nelson, top of the South Island has the most sunshine hours in NZ and just happens to be home to The National Academy of Distance Running.

I am about to embark on a Post Graduate in Physical Conditioning, focusing on endurance running and the benefits of conditioning through proper technique, correct programming and natural nutrition, among other things.

My mentor is Greg Lautenslager, the world class runner and head coach at the The National Academy of Distance Running - he is very much on the same page as me regarding barefoot technique and we will be working together to raise the level of running in the Nelson area and NZ as a whole.

So anyone keen to learn more please get in touch - all levels, abilities and goals are catered for from beginner to elite!

Monday, 2 September 2013

The Barefoot Academy

Looking for advice and info on barefoot running? I am currently in New Zealand setting up The Barefoot Academy ( but I'm still available by email for any barefoot help, including coaching - I have coached various runners all around the world via the wonders of the web so even though I am no longer in Cornwall please still get in touch. Even better come and visit us in sunny NZ!

Saturday, 23 February 2013



The most common question I am asked on a near daily basis is...why barefoot?

So here is an answer to start you thinking...

As in all skill sports, correct technique is vital if you want to become proficient and avoid injury. Running is no different, although most of us don't consider having lessons in running.

In theory we shouldn't need to learn how to run as we are born with the innate ability to move quickly across the ground in an efficient manner - watch a toddler running around barefoot and their feet will contact the ground on the forefoot. Then watch amateur adult joggers pounding the streets and you will see an injurious form of motion that is not at all natural - landing on the heel while running is not what we are designed to do and as well as putting the brakes on with every step we are also sending excess shock up through the legs, hips and back causing many joint problems.

80% of runners are injured every year, yet running is one of the most natural things a human can do - something has gone wrong!

In a nutshell we have forgotten how to run thanks to the invention of overly cushioned and supportive shoes. Our feet simply need protection from the elements, they do not need support. In fact supporting the feet (our body's foundation) will weaken the feet and result in overuse of other muscles causing unnecessary injury. The cushioning in the latest state-of-the-art running footwear prevents the 200,000 nerve endings in the soles of our feet from sending feedback to the brain and controlling the way we move - imagine wearing mittens on your hands all day and trying to perform even the most simple of tasks! We rely on sensory feedback to enable us to be the amazing machines that we were designed to be. Dumbing down that feedback creates unnatural movement.

To improve anything in life there has to be change. To take a leap forwards with your running and to strive for a lifetime of efficient and injury free natural movement, you need to take a small step backwards and remember how to move as a child. Barefoot.

Jonno Gibbins - VIVOBAREFOOT Technique Coach