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The Effects of a Minimalist
Running Transition Training Program on
Recreational Runners
Brittany Rainbow SPT, Taylor McSheehy SPT, Tina Postrel SPT, Dr. Carey
Rothschild PT, DPT, OCS,CSCS
University of Central Florida ● Department of Health Professions ●
Program in Physical TherapyIntroduction
Estimates suggest that nearly 50 million Americans
participate in jogging or running each year1. The
yearly incidence of running related injury has been
estimated to be between 19.4-79.3%2. Runners
seeking longevity in sport, both recreationally and
competitively, are interested in methods to prevent
injury and improve performance. Since the release
of McDougall’s 2009 publication Born to Run: A
Hidden Tribe, Super Athletes, and the Greatest
Race the World Has Never Seen, there has been a
growing interest in minimalist footwear (MFW)3.
MFW can be defined as “any footwear that lacks
high cushioned heels, stiff soles, and arch support,”
is lightweight (< 8 oz.), high flexible, with an
expandable toe box, and no elevated heel (heel-toe
< 5 mm). Evidence supports that there are
beneficial biomechanical differences when utilizing
a mid or forefoot strike compared to rearfoot strike,5
which can be facilitated by MFW6. However,
switching to minimalist running without a proper
transition program can result in injury.
Methods
Eleven runners meeting inclusion/exclusion criteria
were recruited from the local community. During
the initial assessment participants’ demographic
information was collected. Data collected pre and
post 10-week training program included ankle
dorsiflexion and great toe extension range of
motion, flexor hallucis brevis strength, a balance
assessment using the Y-balance test, and an
analysis of running gait. The 10-week program
consisted of barefoot exercises, plyometrics, a
gradual increase in running mileage with minimalist
shoes, and was supervised one time per week.
Results
All 11 subjects (3 male, 8 female) completed the
10-week program. Subjects had a mean age of
23.27 years, weight of 145.41 lbs, and height of
67.73 inches. Subjects had an average of 50.82
months of running experience and trained 22.14
miles per week at an average pace of 8.65
minutes/mile. A paired-samples t test was used
to compare the pretest and postest variables. A
significant increase from pretest to the
conclusion of the program was found in right
ankle dorsiflexion (t(10)=-3.234, p<0.05) and left
ankle dorsiflexion (t(10)=-3.061, p=<0.05). A
significant increase in range of motion was also
found for right and left great toe extension
following the program (t(10)=-2.45, p<0.05;
t(10)=-3.12, p<0.05). Insignificant improvements
(p>.05) were found for flexor hallicus brevis
strength and Y-balance composite scores.
Insignificant changes were also found for
footstrike angle. Cadence remained unchanged.
Two mild injuries were sustained (cuboid pain
and metatarsalgia) but resolved with short-term
modification of the program.
Conclusion
This program resulted in significant
improvements in ankle and great toe range of
motion. A pattern was observed in participants
adopting a less rearfoot strike angle. A
supervised transition program appears to aid
runners in adopting minimalist footwear without
adverse effects.
Clinical Application
Sports Medicine professionals can utilize
barefoot exercise, plyometrics, and this MFW
transition program to increase ankle dorsiflexion
and great toe extension range of motion. This
10 week transition program can serve as a
guideline for runners interested in transitioning
to MFW.
References
1. Life Time Fitness I. LifeTime Aims to Log 20,000 Miles on National Running.
2. Van Gent RN, Siem D, van Middelkoop M, van Os AG, Bierma-Zeinstra SM, Koes BW.
Incidence and determinants of lower extremity running injuries in long distance runners: a
systematic review. Br. J. Sports Med. 2007;41(8):469-480.
3. Warne, JP, Kilduf M, Gregan BC, Nevil AM, Moran KA, Warrington GD, A 4-week
instructed minimalist running transition and gait-retraining changes plantar pressure and
force. Scandinavian Journal of Medicine & Science in Sports. 2013.
4. Rixe JA, Gallo RA, Silvis ML. The Barefoot Debate: Can Minimalist Shoes Reduce
Running-Related Injuries? Current Sports Medicine Reports (Lippincott Williams & Wilkins).
2012;11(3):160-165.
5. Lieberman DE, Venkadesan M, Werbel WA, et al. Foot strike patterns and collision
forces in habitually barefoot versus shod runners. Nature. Jan 28 2010;463(7280):531-535.
6. Lohman EB, 3rd, Balan Sackiriyas KS, Swen RW. A comparison of the spatiotemporal
parameters, kinematics, and biomechanics between shod, unshod, and minimally
supported running as compared to walking. Physical therapy in sport : official journal of the
Association of Chartered Physiotherapists in Sports Medicine. Nov 2011;12(4):151-163.
Aims
• Provide a supervised training program to
transition recreational runners from shod to
minimalist footwear
• Analyze program’s effects on range of motion,
strength, balance, and running mechanics
• Establish a recommended program for safe
transition to minimalist running footwear
Footstrike Angle Analysis
Characteristics of the Transition Program
Transition Exercises
Stretching
Foot Intrinsic Exercises
Strengthening Exercises
Proprioception Exercises
Barefoot Activities
Plyometric Exercises
Running Drills
Day 10 Week Transition Program
Monday Walk-Jog in Minimalist Shoes
Tuesday Transition Exercises, Barefoot Activity, Stretching
Wednesday Walk-Jog in Minimalist Shoes
Thursday Transition Exercises, Barefoot Activity, Stretching
Friday Walk-Jog in Minimalist Shoes
Saturday Transition Exercises, Barefoot Activity, Stretching
Sunday REST DAY
0
10
20
30
40
50
60
70
80
90
Right Dorsiflexion Left Dorsiflexion Right Great Toe
Extension
Left Great Toe
Extension
RangeofMotion(Degrees)
Range of Motion Analysis
Pre Program
Post Program
Initial Assessment
Rearfoot Strike
Final Assessment
Forefoot Strike

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Poster Presentation

  • 1. The Effects of a Minimalist Running Transition Training Program on Recreational Runners Brittany Rainbow SPT, Taylor McSheehy SPT, Tina Postrel SPT, Dr. Carey Rothschild PT, DPT, OCS,CSCS University of Central Florida ● Department of Health Professions ● Program in Physical TherapyIntroduction Estimates suggest that nearly 50 million Americans participate in jogging or running each year1. The yearly incidence of running related injury has been estimated to be between 19.4-79.3%2. Runners seeking longevity in sport, both recreationally and competitively, are interested in methods to prevent injury and improve performance. Since the release of McDougall’s 2009 publication Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen, there has been a growing interest in minimalist footwear (MFW)3. MFW can be defined as “any footwear that lacks high cushioned heels, stiff soles, and arch support,” is lightweight (< 8 oz.), high flexible, with an expandable toe box, and no elevated heel (heel-toe < 5 mm). Evidence supports that there are beneficial biomechanical differences when utilizing a mid or forefoot strike compared to rearfoot strike,5 which can be facilitated by MFW6. However, switching to minimalist running without a proper transition program can result in injury. Methods Eleven runners meeting inclusion/exclusion criteria were recruited from the local community. During the initial assessment participants’ demographic information was collected. Data collected pre and post 10-week training program included ankle dorsiflexion and great toe extension range of motion, flexor hallucis brevis strength, a balance assessment using the Y-balance test, and an analysis of running gait. The 10-week program consisted of barefoot exercises, plyometrics, a gradual increase in running mileage with minimalist shoes, and was supervised one time per week. Results All 11 subjects (3 male, 8 female) completed the 10-week program. Subjects had a mean age of 23.27 years, weight of 145.41 lbs, and height of 67.73 inches. Subjects had an average of 50.82 months of running experience and trained 22.14 miles per week at an average pace of 8.65 minutes/mile. A paired-samples t test was used to compare the pretest and postest variables. A significant increase from pretest to the conclusion of the program was found in right ankle dorsiflexion (t(10)=-3.234, p<0.05) and left ankle dorsiflexion (t(10)=-3.061, p=<0.05). A significant increase in range of motion was also found for right and left great toe extension following the program (t(10)=-2.45, p<0.05; t(10)=-3.12, p<0.05). Insignificant improvements (p>.05) were found for flexor hallicus brevis strength and Y-balance composite scores. Insignificant changes were also found for footstrike angle. Cadence remained unchanged. Two mild injuries were sustained (cuboid pain and metatarsalgia) but resolved with short-term modification of the program. Conclusion This program resulted in significant improvements in ankle and great toe range of motion. A pattern was observed in participants adopting a less rearfoot strike angle. A supervised transition program appears to aid runners in adopting minimalist footwear without adverse effects. Clinical Application Sports Medicine professionals can utilize barefoot exercise, plyometrics, and this MFW transition program to increase ankle dorsiflexion and great toe extension range of motion. This 10 week transition program can serve as a guideline for runners interested in transitioning to MFW. References 1. Life Time Fitness I. LifeTime Aims to Log 20,000 Miles on National Running. 2. Van Gent RN, Siem D, van Middelkoop M, van Os AG, Bierma-Zeinstra SM, Koes BW. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. Br. J. Sports Med. 2007;41(8):469-480. 3. Warne, JP, Kilduf M, Gregan BC, Nevil AM, Moran KA, Warrington GD, A 4-week instructed minimalist running transition and gait-retraining changes plantar pressure and force. Scandinavian Journal of Medicine & Science in Sports. 2013. 4. Rixe JA, Gallo RA, Silvis ML. The Barefoot Debate: Can Minimalist Shoes Reduce Running-Related Injuries? Current Sports Medicine Reports (Lippincott Williams & Wilkins). 2012;11(3):160-165. 5. Lieberman DE, Venkadesan M, Werbel WA, et al. Foot strike patterns and collision forces in habitually barefoot versus shod runners. Nature. Jan 28 2010;463(7280):531-535. 6. Lohman EB, 3rd, Balan Sackiriyas KS, Swen RW. A comparison of the spatiotemporal parameters, kinematics, and biomechanics between shod, unshod, and minimally supported running as compared to walking. Physical therapy in sport : official journal of the Association of Chartered Physiotherapists in Sports Medicine. Nov 2011;12(4):151-163. Aims • Provide a supervised training program to transition recreational runners from shod to minimalist footwear • Analyze program’s effects on range of motion, strength, balance, and running mechanics • Establish a recommended program for safe transition to minimalist running footwear Footstrike Angle Analysis Characteristics of the Transition Program Transition Exercises Stretching Foot Intrinsic Exercises Strengthening Exercises Proprioception Exercises Barefoot Activities Plyometric Exercises Running Drills Day 10 Week Transition Program Monday Walk-Jog in Minimalist Shoes Tuesday Transition Exercises, Barefoot Activity, Stretching Wednesday Walk-Jog in Minimalist Shoes Thursday Transition Exercises, Barefoot Activity, Stretching Friday Walk-Jog in Minimalist Shoes Saturday Transition Exercises, Barefoot Activity, Stretching Sunday REST DAY 0 10 20 30 40 50 60 70 80 90 Right Dorsiflexion Left Dorsiflexion Right Great Toe Extension Left Great Toe Extension RangeofMotion(Degrees) Range of Motion Analysis Pre Program Post Program Initial Assessment Rearfoot Strike Final Assessment Forefoot Strike