Thursday, 30 June 2011

Minimalist Running Series: Part 2 - Our Feet

Our feet are wonderfully complex in its structure yet simple in its role.  Their main function is to keep us upright and mobile when we want and need it to.  In order to do so, all of its parts (26 bones, 33 joints, and a whole lot of muscles, tendons, ligaments, nerves, and blood vessels) need to work in concert with each other to ensure that we’re able to walk, run, sprint, jump, dance, dodge, etc. without falling over.

The central focus for minimalist vs maximalist running is foot movement, landing, and shock absorption/dispersal. 

Anatomy and Biomechanics

Anatomically, the hindfoot (or rearfoot) is composed of the talus (ankle) and calcaneus (heel).  The midfoot is made up of the cuboid, navicular, and three cuneiform bones, which make up the arches.  Lastly, the forefoot has the phalanges (toes) and the corresponding long bones (metatarsals). 
Photo taken from
Biomechanically, the foot can either pronate (rolling inward) or supinate (rolling outward).  This is a bit different from the four basic ankle movements of dorsiflexion (pointing foot up), plantar flexion (foot down), eversion (rolling ankle outward), and inversion (rolling ankle inward, typically most ankle sprains are inversion injuries).


Pronation is normal and necessary for our feet to be able to keep us upright.  On heel strike, some stretching happens on the muscles, ligaments, and tendons as well as flattening of the arches as your feet roll inwards.  This is a good thing because pronation disperses impact and spreads it across our feet and up along the rest of the lower extremities.

However, overpronation can be a bad thing, maybe.  Just like everything else that goes on in our bodies, anything that stretches or taxes our various systems to their limits can potentially lead to sickness or injuries.  For people with flat feet, overpronation may cause bunions, foot, joint, and knee pain of all kinds, and general instability.
From Runner's World
And it’s this argument that footwear manufacturers use to justify the need for corrective or supportive shoes and inserts.  Their main point is that we need to wear specific type of shoes to control these “abnormalities” of movement so as to prevent injuries that are associated with them.  Minimalists, on the other hand, contend that out feet are amazingly adaptable and we don’t need a ton of technology to control what they are trying to do naturally.

Before we proceed and argue about who is right or wrong, let’s first move on to Running Form, which I feel also plays an important role in the minimalist vs maximalist argument.

Move on to Part 3a - Running Form


    maybe you would have some experience with something like this.
    Please let me know if you run into anything. I

    Also visit my weblog: Cleanse FX Supplements

    everyday since it offers feature contents, thanks

    Feel free to surf to my weblog: Orviax Male Enhancement

  3. During the entire packing and moving processes, moving firms
    of Delhi NCR provides utmost care. Arrange for the disconnection of old utilities connection and get hold of new firm or
    organize for the transfer of old connection,
    if doable. Using a yacht delivery service is a simple decision for sea-crossings,
    but what about moving a motor yacht interstate from say
    Sydney to Brisbane or San Francisco to Los Angeles.

    Also visit my page: international moving companies in las vegas



  6. It is good that the company conducts such studies that help improve the output that they release.

  7. I faced one little problem when I started to run every morning. My legs started aching so much and I don't know what to do about it.

  8. Thanks for the warning because my brother fell and broke his leg in the last week.



  11. Use this article to increase your knowledge . cara menggugurkan kandungan



  14. Thinking how to win? Play BGAOC with us perfec slot machine games Do not abuse a casino or go.

