Born to Run + barefoot training for ultimate

[Bakon]

Just finished reading Christopher McDougall's Born to Run - for those
who haven't checked it out one of the main messages of the book
concerns the value of running barefoot. He argues that running
barefoot strengthens the foot (and other associated running muscles),
leading to more efficient strides and avoidance of common running
injuries. A quick google search turns up some rudimentary studies and
youtube videos comparing barefoot and "shod" running - they are all
extremely supportive of running barefoot, and it logically makes
sense. So let's assume that barefoot running is everything it is
claimed to be - what does this mean for ultimate training or even
cleat design?

Staying injury-free during training is obviously beneficial, but would
a stronger foot show a difference in performance if it's put back in
the same cleat on game day? Would the shorter strides mess up
sprinting? Are the apparent performance advantages in long distance
running magnified or decreased when dealing with sprinting?

Regarding game day...Obviously playing ultimate barefoot is a bad
idea, because you have to change directions frequently, but what about
a flatter, more bare-bones cleat? As long as there's something below
your foot gripping the grass, seems like most of the same principles
apply (reduces vertical force, less weight for your feet to move, more
natural motion). Cleats are definitely not as exaggerated as running
shoes with all the extra padding and air and what not, but they still
support the arch and force your foot to bend and work in a certain
confined way.

Would a hard sandal with cleats on the bottom stop a lot of ACL
injuries before they happen, or are ultimate and endurance running too
different to be compared?

[Vano]

Yeah coming from someone who has a distance running
background, ultimate and distance running are too different
to compare. Don't bother worrying about barefoot running and
all those implications you just cited. Just run and play
ultimate. If you feel like switching to minimalism or
barefoot running in your regular running then do that... but
don't try to cross it over to ultimate.
--
Posted from http://www.rsdnospam.com

[Keith]

I'm a biomechanics student at penn state. I don't specifically study
this issue, but like you, I have been interested in the topic:

As far as training goes, barefoot will help with a few things. Many
people advise weight training (especially deadlifts and squats)
barefoot. This is helpful as it eliminates cushion that will affect
force output and it will aid in strength training and balance control
through activation of smaller muscles.

For running, if you read Born to Run closely you know that the
professor at UDel's running clinic has a method for training people to
run in a barefoot style while wearing shoes. It's simply a modified
stride to reduce peak impact forces and extend the force over longer
time intervals. Unless you specifically train to maintain this
running style, doing plyos and the occasional track workout barefoot
will not change your running form forever.

I do not believe that cleats with minimal structure will help. The
studs in the cleats create large pressure which must be distributed
over the foot through the plates on the bottom of your cleat. One of
the main differences when running barefoot is the pressure
distribution is greater over your forefoot and 1st toe. Cleats
without hard plates to transfer the force would not feel like running
barefoot... You should try to find cleats that can bend well at the
arch.

ACL injuries are not likely going to be reduced by barefoot training
alone. Proper jump landing training and knee strengthening are your
best bet.

Bottom line, barefoot training can help but start slow. Drastic
changes can lead to more injuries. Even warming up and cooling down
and doing the occasional workout barefoot can help strengthen small
muscles in your foot and extrinsic foot muscles. This could help
reduce risk of stress fractures and shin splints...

Born to Run is a good read but it's more entertainment and motivation
than training advice.

My 2 cents,

-Keith

[huckItorFUckit]

Keith Stern is always right.

Isaac

[Kebo]

I would wager to say that if you're running heel-to-toe in ultimate,
you're doing it wrong...you don't see many people sprinting heel-to-
toe. So I don't think you need to worry too much about it. Now, track
workouts and training for ultimate is a different story.

Most cleats are designed with the idea in mind that most of the action
is happening on the ball of your foot...which is why there's more
studs/blades there, as opposed to the heel.

Along with your train of thought though, there are some cleats which
do a better job of it than others. It's too bad that Nike discontinued
the Speed Vapor TD, as that was pretty ideal for a great number of
players, and the Speed TDs and Speed Vapors are still a bit heavy for
me...too much padding. Copa's tend to be lighter/more minimalist, and
they last for a while. Adidas Scorch Competition is incredibly light,
and have pretty amazing grip...but if you're used to blade cleats,
they'll take a little getting used to (read: don't switch back and
forth between these and a blade cleat...it's a very different style of
cutting as far as footwork) and I'm personally a huge fan of the Puma
1.08 (or 3.08 if you want to save a few bucks)...it's an incredibly
lightweight, blade cleat. Joel Wooten was wearing them at Nationals if
I recall...and he's kinda sorta fast.