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From Fellrnr.com, Running tips
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** At the slow and medium speed the FFS group using either FFS or RFS and the RFS group running RFS used the same oxygen, but the RFS group running FFS was less efficient. (So if you're a RFS runner, you're likely to be less efficient when running FFS until you get used to it, at which point you'll be back to your prior efficiency.)
** At the fast speed both groups were less efficient with a FFS.
** In nearly all situations a RFS used less a lower percentage of carbohydrate than a RFSFFS, the only exception being the FFS group at slow speeds. (This was only statistically significant at the slow speed.)
* Runners tend to shift from RFS to MFS or FFS as they run faster, with runners becoming predominantly FFS at faster than 4:30 min/mile and predominantly RFS as 5:15 min/mile or slower<ref name="KellerWeisberger1996"/><ref name="NiggBahlsen1987"/>.
* One study found that habitually barefoot endurance runners are predominantly FFS, with some MFS but fewer RFS, though the pace evaluated was quite fast (5:15-4:30 min/mile)<ref name="LiebermanVenkadesan2010"/>. Another study showed that at endurance running speeds, habitually barefoot runners were 83% RFS, 17% MFS and none were FFS<ref name="LuciaHatala2013"/>. At faster speeds, this changed, and at around 5 min/mile pace there were 43% RFS, 43% MFS and 14% FFS, then above 4 min/mile the breakdown changed again to 40% RFS, 60% MFS, and no FFS<ref name="LuciaHatala2013"/>.
