How does barefoot running primarily alter gait in runners?

Barefoot running primarily alters gait in runners by encouraging a midfoot or forefoot strike pattern. When running barefoot, the lack of cushioning in traditional running shoes prompts the runner to adopt a landing pattern that uses either the midfoot or forefoot rather than the heel. This shift in strike pattern can lead to several physiological adaptations.

The midfoot or forefoot strike is associated with decreased ground reaction forces and a more natural alignment of the body's biomechanics. This allows for enhanced sensory feedback through the feet, which contributes to a more efficient running style and potentially reduces the risk of certain injuries by promoting a better distribution of stress throughout the legs and feet.

In contrast, factors such as increased stride length, foot eversion, and decreased cadence are not primary alterations in gait associated with barefoot running. While some runners may experience changes in stride length or cadence, the most significant and immediate adaptation observed in those transitioning to barefoot running is the change in foot strike pattern. This is especially true in individuals who are accustomed to running in heavily cushioned shoes, where a heel strike tends to be more common.