Six-week transition to minimalist shoes improves running economy and time-trial performance

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dc.contributor.authorFuller, J.
dc.contributor.authorThewlis, D.
dc.contributor.authorTsiros, M.
dc.contributor.authorBrown, N.
dc.contributor.authorBuckley, J.
dc.date.issued2017
dc.descriptionAvailable online 21 April 2017
dc.description.abstract<h4>Objectives</h4>This study investigated if gradually introducing runners to minimalist shoes during training improved running economy and time-trial performance compared to training in conventional shoes. Changes in stride rate, stride length, footfall pattern and ankle plantar-flexor strength were also investigated.<h4>Design</h4>Randomised parallel intervention trial.<h4>Methods</h4>61 trained runners gradually increased the amount of running performed in either minimalist (n=31) or conventional (n=30) shoes during a six-week standardised training program. 5-km time-trial performance, running economy, ankle plantar-flexor strength, footfall pattern, stride rate and length were assessed in the allocated shoes at baseline and after training. Footfall pattern was determined from the time differential between rearfoot and forefoot (TD<sub>R-F</sub>) pressure sensors.<h4>Results</h4>The minimalist shoe group improved time-trial performance (effect size (ES): 0.24; 95% confidence interval (CI): 0.01, 0.48; p=0.046) and running economy (ES 0.48; 95%CI: 0.22, 0.74; p<0.001) more than the conventional shoe group. There were no minimalist shoe training effects on ankle plantar-flexor concentric (ES: 0.11; 95%CI: -0.18, 0.41; p=0.45), isometric (ES: 0.23; 95%CI: -0.17, 0.64; p=0.25), or eccentric strength (ES: 0.24; 95%CI: -0.17, 0.65; p=0.24). Minimalist shoes caused large reductions in TD<sub>R-F</sub> (ES: 1.03; 95%CI: 0.65, 1.40; p<0.001) but only two runners changed to a forefoot footfall. Minimalist shoes had no effect on stride rate (ES: 0.04; 95%CI: -0.08, 0.16; p=0.53) or length (ES: 0.06; 95%CI: -0.06, 0.18; p=0.35).<h4>Conclusions</h4>Gradually introducing minimalist shoes over a six-week training block is an effective method for improving running economy and performance in trained runners.
dc.description.statementofresponsibilityJoel T. Fuller, Dominic Thewlis, Margarita D. Tsiros, Nicholas A.T. Brown, Jonathan D. Buckley
dc.identifier.citationJournal of Science and Medicine in Sport, 2017; 20(12):1117-1122
dc.identifier.doi10.1016/j.jsams.2017.04.013
dc.identifier.issn1440-2440
dc.identifier.issn1878-1861
dc.identifier.orcidThewlis, D. [0000-0001-6614-8663]
dc.identifier.urihttp://hdl.handle.net/2440/105323
dc.language.isoen
dc.publisherElsevier
dc.rights© 2017 Sports Medicine Australia. Published by Elsevier Ltd. All rights reserved.
dc.source.urihttps://doi.org/10.1016/j.jsams.2017.04.013
dc.subjectAthletes; footwear; indirect calorimetry; muscle strength; gait; footfall pattern
dc.titleSix-week transition to minimalist shoes improves running economy and time-trial performance
dc.typeJournal article
pubs.publication-statusPublished

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