HOW TO IMPROVE RUNNING EFFICIENCY through BETTER BALANCE WITH EVERY STRIDE using Barefoot Science insoles

Contact Time (foot strike) is generally accepted as the most important gait parameter in running efficiency. However, recent studies indicate asymmetry (imbalance) of left v right foot contact time is a more important indicator of running efficiency than contact time alone.  In addition, better symmetry in contact time reduces injury risk! A double bonus for runners!

So how do you achieve symmetry?

It’s all about balance…better balance = more symmetrical contact time = less risk of injury and more efficient movement

All About Balance is committed to spreading the message of improved running efficiency and reduced injury risk for runners through better balance (proprioception), which our unique patented insoles called Barefoot Science provide.

It may seem obvious to point out that every stride is a one-legged balancing act, but that fact alone should make runners consider the importance of balance and how to train to improve it. So, here are two questions;

• When your foot strikes the ground do you land in a beautifully balanced way then spring forward with optimum efficiency? Or
• When you land does your foot and ankle wobble about, causing compensatory movements up the chain of muscles and joints all the way to your neck?

Try our simple balance test;

Stand on one leg (rather like the Karate Kid pose for those that remember), count how long you stay balanced on each leg, then repeat the test with your eyes closed. By taking your eyes out of the equation you rely hugely on the proprioceptive nerves in your feet…just like when you are running.

Ideally you should be able to balance for 1 minute with eyes closed on each leg…how close to that were you?

I’ve only found one client who could do that, however, when we put her in her running shoes and hockey astro turf trainers her amazing balance fell apart…10 -15 seconds. click to watch the video: https://studio.youtube.com/video/VD8nwii7WpQ/edit

If you can do this and want to join Jazz in our exclusive ‘2 minute club’ send us a video of your successful eyes closed 2 minute test and get a free pair of Barefoot Science insoles!!

Running should be a simple natural movement for humans, but poor balance makes every stride much harder than it needs to be. Muscles have to work more, using more energy to achieve your goals, and your chances of injury are much greater. Barefoot Science foot strengthening, and proprioceptive stimulating insoles were designed specifically to help improve balance, reduce risk of injury and enhance performance!

Proprioception…our 6th sense

When we talk about balance, we have to focus on a nerve system called proprioception. It’s one of three systems that control balance, the other two being our eyes and a part of the inner ear called the vestibular.

Once you start running you use your eyes to look ahead and around…seeking out obstacles or dangers; other runners, tree roots, uneven paving slabs, pot-holes, dog poo…rather than fixing your eyes on a static point. Your vestibular system is working hard too, rocking around with your head as you stride along. So, we become much more reliant on footbed Proprioception when we run, walk or perform any sport or activity on our feet…which is most of them!

For an independent view:  A Chiropractors view of the importance of balance in gait

• There are in fact 200,000 nerves on the sole of each foot sending information to the brain and from there back out to our muscles, activating them in the right order so we can move most efficiently.
• Proprioceptive nerves also activate the ‘stretch reflex’…our injury avoidance system.

What does this mean to us at All About Balance?

We are first and foremost a Sports Therapist and a Pilates instructor, both of us have worked in the Health and Fitness industry for 30 years, treating injured people form all walks of life, coaching sports,  instructing in Gyms. I’ve lectured in Sports Therapy and Sports Massage and fitted Orthotics (in the past)…First the Orthotic then came the Non-Orthotic!

When we discovered a new type of insole called Barefoot Science, a foot strengthening and proprioceptive stimulating insole unlike any other, we got pretty excited (we know, it’s a bit sad really), but we found a product that brings together the principles we believe in for enhanced performance and reduced injury risk…through increased proprioception…with no effort on the part of the user!!

Back to Contact Time.

The importance of Contact time for running efficiency has been backed up by numerous independent objective gait reports, and significant studies (Joubert et al., 2020), looked at the effect of symmetry and running performance and found a clear link between imbalances (or asymmetry) and reduced running efficiency.

Furthermore, a study of Israeli soldiers being put through their initial training showed when left and right foot Contact time differed (asymmetry) by greater than 10%, there was a 75% incidence of lower limb injury…that’s a seriously high figure, and it doesn’t require a huge leap in thinking to consider if the estimated figure of 75% of runners getting lower limb injuries has a link to asymmetry too.

What do we mean by asymmetry?

By asymmetry we mean the difference in ground contact time between left and right feet. The chances of 0% asymmetry are unlikely, but the closer we get to that the better we will move.

• The US Olympic selectors recognised the importance of this study, and as a consequence only pick those athletes who show less than 8% asymmetry.

What does all this mean to a runner?

Our hamstrings and gluteal muscles are the ‘big guns in running!  We need them to activate strongly, as  symmetrically as possible, and in the right sequence. A failure to do so will lead to compensatory movements which will cause imbalances and at some point, lead to injury.

In numerous tests and case studies, for instance: What do Barefoot Science insoles mean to a runner? An article written by David Lemke Barefoot Science insoles have been shown to;

• Improve balance by 30% or more after only 300 steps.
• Increase muscle firing in the glutes and hamstrings.
• Demonstrate a significant move toward left/right side symmetry.
• Improve performance in all cases.

We are super excited to be exhibiting Barefoot Science insoles at the National Running Show South June 5-6th 2021, where Stuart will be speaking on the Running Skills Stage both mornings on the subject of…you’ve probably guessed;

Balance, Contact time, Running Efficiency and reduced Injury risk! He will also throw in our simple yet effective shoe selection method.