The issue is pronation. People with low arches may tend to "overpronate," which means the foot rotates too far inward with each stride. On the flip side, a high arch can cause the foot to roll too far outward, or "underpronate."
Sunday, November 14, 2010
Supporting the Arches for Proper Pronation
The arch is one of the most important structural features of our feet. It bears a lot of weight; some studies say up to 300,000 pounds of stress each mile we walk. The arches absorb the burden of the pressure our bodies thrust upon our feet with each step. Each person has different arch height, and each has different needs.
The issue is pronation. People with low arches may tend to "overpronate," which means the foot rotates too far inward with each stride. On the flip side, a high arch can cause the foot to roll too far outward, or "underpronate."
The extreme inward foot motion caused by pronation forces the knee and hip out of alignment. This movement places added pressure through the knee, shin, thigh, pelvis and back. The excessive foot rotation can lead to foot and ankle injuries, achilles tendonitis, heel pain, kneecap inflammation, bunions, shin splints, ailments of the hip and lower back, as well as injury to muscles, tendons and ligaments in the lower leg.
The issue is pronation. People with low arches may tend to "overpronate," which means the foot rotates too far inward with each stride. On the flip side, a high arch can cause the foot to roll too far outward, or "underpronate."
To Understand the Arches; You’ll Need to Understand Some Biomechanics
The human foot has a biomechanical motion that most people have never even heard of; it’s called the Windless Mechanism Motion.
The windlass mechanism is the coordinated action of the layers of muscle, tendon, ligament and bony architecture inside the foot. It maintains arch height and foot function, so the foot can correctly and efficiently carry the weight of the body.
There are actually three arches: 1) the medial longitudinal arch, which stretches on the inside of the foot from the heel to the ball, 2) the lateral longitudinal arch, which stretches on the outside of the foot from the heel to the point just posterior of the ball between the 5th metatarsal head and the cuboid bone, and 3) the transverse arch or more commonly known as the metatarsal arch, which stretches just posterior of the metatarsal heads.
If you examine the design of many shoes, you will see a significant flaw. They seem to assume that the foot’s arches are stationary while the body is in motion. This is incorrect. Human foot arches are designed to move with the rest of the foot similar to the struts on a car. The arches need to move for proper foot function. If an arch is not working efficiently, it can cause bio mechanical imbalances of the foot that affect the entire body; issues like knee pain, hip pain, and even back issues can occur over time.
The Windlass Mechanism is often considered one of the most impressive natural features of the human body. Engineers have copied the natural windlass mechanism of the human foot when designing machines capable of carrying heavy loads (from the American Podiatric Medical Association).
If the foot moves incorrectly, the windlass mechanism is compromised and will not work efficiently. Most runners are familiar with the plantar fascia. It has a critical role in normal mechanical function of the foot, contributing to the windlass mechanism. When the toes are dorsiflexed in the propulsive phase of gait, the plantar fascia becomes tense, resulting in elevation of the longitudinal arch and shortening of the foot. You can envision it as a cable being wound around the drum of a windlass; the plantar fascia being the cable, the metatarsal head the drum, and the handle, the proximal phalanx. Therefore, the plantar fascia has a number of roles, the most important of these including supporting the arch of the foot and contributing to the windlass mechanism.
The plantar fascia contributes to support of arch of the foot by acting as a tie-rod, where it undergoes tension when the foot bears weight. It carries up to 14% of the total load of the foot – something you’ll more than notice you ever aggravate it.
The windlass mechanism is the coordinated action of the layers of muscle, tendon, ligament and bony architecture inside the foot. It maintains arch height and foot function, so the foot can correctly and efficiently carry the weight of the body.
The Windlass Mechanism is often considered one of the most impressive natural features of the human body. Engineers have copied the natural windlass mechanism of the human foot when designing machines capable of carrying heavy loads (from the American Podiatric Medical Association).
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| Windlass Examples |
The plantar fascia contributes to support of arch of the foot by acting as a tie-rod, where it undergoes tension when the foot bears weight. It carries up to 14% of the total load of the foot – something you’ll more than notice you ever aggravate it.
Saturday, November 13, 2010
The Great Debate - Arch or No Arch Support
There is a lot of press these days on both sides. We are hearing that running shoes with arch support can limit injury, and others are arguing that injuries like Iliotibial band syndrome (ITBS), shin splints and plantar fasciitis can be caused by running in shoes with arch support. Why the different viewpoints – too many people trying really hard to sell products instead of trying to help runners. There are a bunch of articles comparing human feet to bridges and whether ‘real’ bridges should need support.
How about this crazy thought; everyone’s body is not exactly the same. Good health requires personalization.
Saturday, November 6, 2010
Over 800 Expected to Run New York City Marathon Barefoot
The NYC Marathon (ING New York City Marathon) is a major annual marathon whose course runs through all five boroughs of New York. It is one of the largest marathons in the world, with about 44,000 finishers in 2009.
Along with the Boston Marathon and Chicago Marathon, it is among the pre-eminent long-distance annual running events in the United States and is one of the World Marathon Majors. For the first time, it is expected that a significant group will be running barefoot. Running groups are expecting over 800 barefoot runners.
Chilean Miner to Run in New York Marathon
We think Edison Pena is an inspiration. While trapped in a mine, Pena ran twice a day, up to 7 miles at a time Mr Pena trained for the marathon like no other competitor: running each morning and afternoon in stifling heat and humidity inside the collapsed gold and copper mine. He ran to clear his head and to push away his anxiety.
Marathon organisers who learned of Mr Pena's subterranean exercise routine had invited him to come to New York to watch the race. They were shocked when he asked to run instead.
"Edison Pena will be one of the stars of this year's marathon as he will be among the 43,000 or more runners at the starting line on Sunday," said New York Road Runners spokesman Richard Finn said.
I can't seem to track him down, but we'd like to talk to him.
Wednesday, September 8, 2010
No Need to Get Lost in the Woods Anymore
The Ecco GPS Locator is some cool tech. Imagine the absolute freedom of wilderness wandering without having to remember your way back to base camp.
It’s a GPS back-tracking device. It works like this: You bring your truck as far into the woods as you can, and establish base camp. Now lock that position into the Ecco.
Then wander! Hike, run, walk, stop/go, and turn through the woods to your heart’s content. And when you’re ready to go back, the Ecco will point the way back.
We thought it was pretty cool because we are more woodsy than average. ...and we seem to get lost a lot.
Then wander! Hike, run, walk, stop/go, and turn through the woods to your heart’s content. And when you’re ready to go back, the Ecco will point the way back.
We thought it was pretty cool because we are more woodsy than average. ...and we seem to get lost a lot.
Running for Health
Rob Knowles listed some top benefits of running. Great for keeping going when you forget what you are doing out there:
1. Weight control. If you are overweight, starting to run will help you to lose weight. When you run, you use more calories than when you don't run which helps to create a calorie deficit. Any deficit causes your body to burn fat, reducing your weight. In addition to the calories which you run off, being a runner tends to cause your leg muscles to grow in bulk. This increase in muscle bulk in turn increases your metabolism so that your body uses more calories when it's resting than it did before. So you use even more calories.
2. Reducing your risk of premature death. Many studies have shown that regular exercisers reduce their risk of premature death compared to non-exercisers. Simple as that. It doesn't matter what health problems you had before you started, the basic fact that you now regularly run will reduce you risk of premature death.
3. Osteoporosis. Many older people, especially women, start to experience loss of bone density. Regular weight bearing exercise (e.g. running) helps reduce the loss of bone density, reducing the risks of bone fractures.
4. Well-being. Running makes you feel better about yourself. Partly because you are getting fitter and thinner. Partly because it releases endorphins, which are your own natural feel-good chemicals.
5. Diabetes. There is a lot of evidence that running reduces the risks of developing diabetes, and can help reduce the symptoms if you already have it.
6. Heart disease. The high level of exertion required for running has been shown to reduce the risk of developing Coronary Heart Disease significantly. This is the biggest single killer in the UK (source - Office for National Statistics) and the US (source - National Center for Health Statistics), which is one of the reasons why running reduces the risk of premature death so effectively.
7. Overall health. Running boosts the immune system, reducing the likelihood of catching colds, flu etc.
1. Weight control. If you are overweight, starting to run will help you to lose weight. When you run, you use more calories than when you don't run which helps to create a calorie deficit. Any deficit causes your body to burn fat, reducing your weight. In addition to the calories which you run off, being a runner tends to cause your leg muscles to grow in bulk. This increase in muscle bulk in turn increases your metabolism so that your body uses more calories when it's resting than it did before. So you use even more calories.
2. Reducing your risk of premature death. Many studies have shown that regular exercisers reduce their risk of premature death compared to non-exercisers. Simple as that. It doesn't matter what health problems you had before you started, the basic fact that you now regularly run will reduce you risk of premature death.
3. Osteoporosis. Many older people, especially women, start to experience loss of bone density. Regular weight bearing exercise (e.g. running) helps reduce the loss of bone density, reducing the risks of bone fractures.
4. Well-being. Running makes you feel better about yourself. Partly because you are getting fitter and thinner. Partly because it releases endorphins, which are your own natural feel-good chemicals.
5. Diabetes. There is a lot of evidence that running reduces the risks of developing diabetes, and can help reduce the symptoms if you already have it.
6. Heart disease. The high level of exertion required for running has been shown to reduce the risk of developing Coronary Heart Disease significantly. This is the biggest single killer in the UK (source - Office for National Statistics) and the US (source - National Center for Health Statistics), which is one of the reasons why running reduces the risk of premature death so effectively.
7. Overall health. Running boosts the immune system, reducing the likelihood of catching colds, flu etc.
Marathoning is Booming - According to Running USA
Running Games
They have some good running games here:
http://www.runningintheusa.com/More/Games.aspx
Its a great way to get to know your running partners, and it keeps you going.
A friend just did another one called: Fortunately-Unfortunately. It helped everyone stay loose (even wacky) and get to know each other fast:
For example, you say, "Unfortunately, there's a tiger behind the tree." Another runner says, "Fortunately, he doesn't eat runners." Another person says, "Unfortunately, he's looking at me and licking his lips." You say, "Fortunately, I brought along my tiger-jaw-clamper." And so on, alternating between fortunate and unfortunate things.
http://www.runningintheusa.com/More/Games.aspx
Its a great way to get to know your running partners, and it keeps you going.
A friend just did another one called: Fortunately-Unfortunately. It helped everyone stay loose (even wacky) and get to know each other fast:
For example, you say, "Unfortunately, there's a tiger behind the tree." Another runner says, "Fortunately, he doesn't eat runners." Another person says, "Unfortunately, he's looking at me and licking his lips." You say, "Fortunately, I brought along my tiger-jaw-clamper." And so on, alternating between fortunate and unfortunate things.
Sunday, June 27, 2010
101 Barefoot Running Tips – for the transition from running shoes to barefoot running
101 Barefoot Running Tips – for the transition from running shoes to barefoot running (1-25)
1. Make sure your minimalist shoes fit well. You are trying to mimic your feet. Those are a product of Mother Nature – a force a lot smarter than anyone at a shoe company.
2. Wear the right shorts to avoid chaffing. Do a test run with your favorite running shorts to find which one fits best. Again, you are trying to get back to nature – and chaffing in your privates isn’t going to help.
3. You’re probably used to running in socks, and that’s all about to change. Ease in –you need to get your feet back into shape. Take short runs – then longer and longer. Life is a marathon; not a sprint.
4. The ride will be a little more bumpy than you’re are used to. Support the rest of your body until you get used to the change. The most obvious issue is for women – wear a supportive running bra.
5. This isn’t a beauty contest, but athletes who succeed usually dress the part. Wear clothes that you feel good in. While you are out running or at the gym, you don’t want to be self-conscious. This is about running – get rid of the other distractions.
6. Stretch your feet before and after running. Many runners will stretch their legs or their back. Remember your feet. They are doing the hardest part.
7. Build a relationship with your feet. It sounds silly, but it isn’t. Much of your well-being relates to your feet. Pardon the pun, but you should know your feet like ‘the back of your hand.’ Before and after running, look at your feet, massage them – they are the only feet you’ll ever have – get to know them.
8. Don’t price yourself out of having good running gear. High quality gear is often discounted during holiday sales, on the Internet, or at the end of the season. Get the best, but pay the least.
9. Running alone is always the easiest thing to schedule, but it’s also the easiest thing to quit. Find a barefoot running buddy who has similar abilities. Keep track of progress together. It is much harder to skip a run when you have someone else depending on you.
10. Patronize your local running stores. They are usually runners. They talk to runners all day. They can really help you. Build some personal relationships there.
11. Join local running clubs. Just ask for ideas when you are at a running store.
12. Do more than run; barefoot runners are a community. If you want to be part of the community, get involved. Volunteer at races and events. You’ll get as much out of it as you put in.
13. Be respectful of other participants. People who volunteer at marathons or mountain races are there to help. They aren’t getting paid. Don’t treat them like water vending machines.
14. Share the road. If you are on a trail, proactively think about other runners, bikers and walkers. It makes everyone safer if you try to anticipate their actions. And, open your mouth – tell them if you are coming on the left or right. It prevents injuries.
15. Empty your pockets. Jingling coins or heavy items in your pockets will distract you and others. It will slow you down. Barefootin’ is about getting back to nature – feeling free. You aren’t going to feel free if you are a pack mule.
16. Talk about barefoot running with other barefoot runners. Other people probably don’t want to hear about your experiences 24 hours a day. Be mindful that your barefoot running experience isn’t important to some of your friends.
17. Sign up for some races. Racing will make it more REAL, and it will keep it exciting. If you aren’t ready, switch to shoes at a pre-determined mile-marker until you are more ready. Don’t abuse yourself.
18. Remember – there are good days and bad days. Don’t obsess about a bad barefoot running day. And, don’t get giddy about a great day. You are working on a long term plan. Again, it’s a marathon.
19. Running barefoot will make you stronger. In simple terms – it will continue to get easier. Athletic endeavors usually start out hard, and they get easier. Barefoot running is no different. What once seemed insurmountable will look easy later.
20. You are competing with yourself. Every runner is different. You shouldn’t expect others to keep up, and you shouldn’t expect to keep up with everyone. You are just trying to be your best.
21. You have decided to park your Nikes in the closet, but keep their old tagline in mind: Just do it. Stay motivated, and let your feet make you stronger than you thought you could be.
22. Don’t expect each day to be better than the last day. You are a human animal. Expect a certain number of challenging days – don’t let that disappoint you.
23. Don’t think about it; just run. Some things are worth analyzing on spreadsheets. Running barefoot should be about freedom; not analysis paralysis.
24. If you don’t feel like running today; do it anyway. Make it one of your shortest run days, but get out there.
25. Pizza, sex and barefoot running – even a bad one is still pretty good.
101 Barefoot Running Tips – for the transition from running shoes to barefoot running (26-50)
26. This is controversial – running with music. Barefoot running is about feeling the Earth under your feet. You can still listen to music, but try an occasional run without it, so you can hear some natural sounds.
27. Change the music. Have three musical tracks – one for barefoot running, one for when you are wearing minimalist shoes, and one for when you have regular shoes on. You are creating a complete environment; little things matter.
28. Your feet are more important than most people think. Barefoot runners often discuss improvements in health, feelings, and appearance. You may have similar experiences, but don’t expect immediate improvements.
29. The storm before the calm – sometimes the transition to barefootin’ will hurt a little. Take it slow, and build up to your new strength.
30. Don’t expect immediate improvements in your glutes or how your butt looks. Even though the barefoot experience will work new muscles, it still takes some time.
31. Don’t expect all of your pains to go away. Many barefoot runners talk about the decreases in back pain and improvements in body alignment. Those things do take some time. Your body needs to get back in shape.
32. Barefooters talk about getting in shape – about losing weight. After all, you are starting to engage muscles that have been neglected over the years. You might be surprised how quick you’ll see some weight loss, but don’t expect miracles.
33. Run; don’t spend your life on the Internet, but it is useful to get involved in blogs. You, and a lot of other people, have passionately embarked on improving their health. It helps to talk about it online with your cohorts.
34. Put the cake down. Barefoot running should wake up some sleepy muscles, but it isn’t an excuse to make poor food choices. You are working hard to respect your body again – food is a big part of that success.
35. Presumably, you have decided to get your body realigned to its default position. Lose a few pounds. It will help you get there faster.
36. Hydration is critical. Drink more than you think you need. And, remember that water is the best drink choice. If water is too boring, mix it up with some drink mixes.
37. As you wake up those muscles again, you will realize that protein is important. Sports drink mixes are a good source.
38. Don’t get too hungry. Hungry people get hurt out there. Carry some snacks – healthy snacks (bars, goo, trail mixes, etc.). Eat every hour.
39. Don’t get too tired. Tired people get hurt out there. If you aren’t sleeping right, neither are your feet, and they won’t be up to the challenge. The good news is that barefoot running should help you feel tired (in a good way) when you get the pillow.
40. Your mommy isn’t there to ask if you need to go potty; that’s your job now. Don’t hold it. Stop to go. Again, distractions hurt runners, and barefoot runners need even more focus.
41. Again, water is the best, but if you are going on a very long run, it’s a good idea to drink some electrolytes, like Gatorade.
42. Know your route. You’ll want to know where you can stop along the way in case you need to use a bathroom or need something to eat. Remember, you might be barefoot; meaning there are some places you can’t go or don’t want to.
43. Bring some cash. If you need food, drinks, or if you get hurt, it’s always good to have some money along. While your feet are in their birthday suits its easy to forget about the world, but money makes the world go-round.
44. Celebrate your barefootin’ experiences, but don’t drink too much for a long time prior to a run. After you party, your body has to work through alcohol – that is a real burden. You want your energy available for your run.
45. Watch what you are eating prior to running. Spicy foods can work against you.
46. After the run, slowly eat some food and rehydrate. 60-90 minutes after the run are important eating and drinking times. Your body needs it.
47. Chafing can make everything unpleasant. More than a few people have quit barefoot running because of chafing. Protect yourself while you are getting used to it. Be creative, and even consider using Vaseline on sensitive spots (around the shorts, men’s nipples, armpits, etc.).
48. Although you are getting back to nature, bugs and sun can slow you down or hurt you. And, there are perfectly good solutions. Wear appropriate sunscreen. Otherwise you are hurting yourself while you are working out. And, use bug repellant when it is necessary. You are creating a pleasant environment for yourself.
49. Don’t overdo it. Increase you barefoot running miles by less than ten percent a week. Your body is working extra hard to get used to something new. Give it time.
50. Log your miles. Keep track of how much you are running, when you are wearing transitional minimalist shoes, no shoes or traditional shoes. It is important that you aren’t overdoing it; you don’t want injuries.
101 Barefoot Running Tips – for the transition from running shoes to barefoot running (51-75)
51. If you accomplish a really hard run, you are often inclined to try it again tomorrow. Don’t! Alternate easy and hard runs.
52. If you are prone into injuries in the lower legs – like shin splints, take the softer trails. You can spend your entire barefoot running life on soft trails if it works better for you.
53. If it hurts, ice it now. Reducing swelling quickly is important for quicker recovery. Take some time, and use the ice.
54. Form and function both matter. If your form is poor, take a step back and focus on form. If you are running with bad form, you will get hurt. When you are running barefoot, it is even more important. You are becoming one with the trail, and you need to bond with the trail the right way.
55. Marathon runners should cut their training regimes at intervals. You need to give some breaks for healing and preparing for greater runs. Taking a step back every month for a week is worthwhile.
56. Some chafing is inevitable if you are pushing yourself out there. Take care of chafed areas until you get used to your running schedule. There are lotions and creams available. If you see red, consider antibiotic creams.
57. This should almost be at the top of the list; your toes matter. They are so neglected by traditional runners. They aren’t there by accident. Toes are important for traction and balance. You are relearning how to use them. Take care of them – cut your nails, use Vaseline between toes if it helps you.
58. Barefoot running has been said to do great things for alignment. By the same token, don’t run on any path that forces you to stay on a slant. It damages your hips and knees – plus it isn’t fun.
59. Stretch prior to running, and include a short walk or jog in your start up each time you run.
60. If you ice something, don’t get an ice burn. Do 15 minutes on and 5 minutes off; then repeat. And, wrap the ice, so it doesn’t directly touch the skin.
61. Extreme hot isn’t good right after a run. Cool down a little before hoping into a Jacuzzi.
62. Make race day as boring as possible. It’s the time for status quo; not the time to try new ideas that will make you run faster or longer. It’s the time to wear your favorite gear – nothing new. Also, no new foods ...keep it boring. If you haven’t been running barefoot; race day isn’t the day to try something new.
63. Build up to a marathon. Learn how to race before you get into a marathon. Treat a marathon with the respect it deserves’ otherwise you’ll pay the price.
64. Think tortoise and hair – start slow on a race. You’ll build up your momentum. Many people spend all week in shoes; you need to slowly break out the bare feet each time.
65. You need to conserve energy when racing. Note the first half, and then speed up.
66. If you are planning to participate in a race, dress appropriately for weather. Just because you might have barefeet, doesn’t mean you can bring a poncho to keep your body dry.
67. Everyone knows the danger of cars, but runners have been known to get killed by cyclists. Share the road. If you are listening to music and feeling the trail with your naked feet, it is easy to forget about the world. Be mindful of cyclists.
68. Running barefoot or with shoes – you still need to be a professional. Mind the rules – run against traffic.
69. Trails are for everyone, and that includes animals. Be aware that dogs and horses are often jumpy. Approach and pass with caution. Give them clearance. They don’t understand your intentions, and surprising a dog or horse can have dire consequences.
70. Bring your drivers license or other identification whenever you exercise. Since you don’t have shoes, you’ll likely want to keep it in a pocket or pack.
71. As a yoga instructor will tell you, breathing right is critical. Be aware of your breathing and control it. You are running barefoot to get in-touch. If you are breathing too fast, adjust until you get comfortable.
72. Have some routes that are near home for days when you aren’t in the mood to drive anywhere. You don’t want the hassle factor to prevent a good run …or become an excuse that day.
73. Do other exercises barefoot. Barefoot is a way of life. Don’t take risks – like weigh lifting, but consider barefootin’ through more of your life.
74. Set realistic goals for yourself and your running mates.
75. Read running magazines. It is important to be a part of the community and to learn from others. If you can find articles about barefoot running; even better.
101 Barefoot Running Tips – for the transition from running shoes to barefoot running (76-101)
76. Walking on slow days is fine. Many barefoot runners start out as barefoot walkers. Working your way to a better body is a gradual path.
77. Gimmicks don’t help you to achieve your goals. Feel good about your equipment, but don’t make it an obsession. Get out and run instead of fretting about toys.
78. Plan to be sore. Give yourself time for some soreness. You are about to awaken a giant. The giant is your body’s original state.
79. If you tired, don’t quite – just switch back and forth between running and walking that day.
80. Learn distances at local venues. For example, if there is a school track near your house – learn the distance, so you can log your performance.
81. Keep venues interesting. If you only batted in batting cages or only swung at golf ranges, you would quit those sports. Sometimes weather doesn’t permit, but you need to find interesting places to run. And, you need to consider whether they are amenable for barefoot runs.
82. Find a new running location each month until you have a portfolio of locations that are fun and good for a barefoot enthusiast.
83. Bring your running gear with you everywhere. Without shoes, the bag will be light enough to keep with you. You never know when a chance for a short run will come up.
84. Vary your speeds when you are running. It’s all part of keeping things interesting. You’re barefoot and out of the rat race; now have some fun with it.
85. Expect certain spots in the trail to be tough. Get through them by listening to your breathing and by feeling what is under your feet.
86. Work on your endurance prior to improving your time. Once you are trained in endurance you can strive for speed.
87. Some barefoot runners never run on roads. They use soft trails instead.
88. Watch out for debris from heavy rain or hurricanes. A novice barefoot runner needs to be more mindful of junk in the road. Even if you are a expert barefoot runner, it might make sense to don the shoes when there are unusual rough spots in your usual trails.
89. Relaxation should be built into your running schedule. Even if you are training for a marathon, you’ll want to take breaks.
90. Running will make you warmer, so always assume you’ll feel the heat. You’ll want to dress for a temperature that is 10-15 degrees warmer than reality.
91. Some barefoot enthusiasts are fair-weather friends and there is nothing wrong with that. If you don’t enjoy running barefoot in snow; don’t do it. Break out the traditional shoes once in a while. Or, better yet, find a few good indoor locations that you can frequent during the cold spells.
92. Test blacktop surfaces prior to taking runs on them. Barefooters need to be aware of how their feet feel on each new surface. It takes some time to get accustomed to new feelings now that you are reawakening your feet.
93. Many barefoot runners claim that they have less running cramps, but all runners should learn about and practice abdominal breathing exercises.
94. Expect to miss your goals every once in a while. Build bad days into your improvement plans.
95. A bare head isn’t helpful like a bare foot. Hats can be great for keeping the sun out of your face.
96. If you chose to run barefoot on snow and ice, and a lot of people swear by it, be aware of the cold. You’ll get colder faster if you are barefoot.
97. Sweat in your face will distract you while your bare feet are helping make a connection to the trail. Try out some different sweat bands or bandanas.
98. Make sure your minimalist shoes are clean inside. You don’t want to get bruised by debris that is caught inside the toe, arch, or heal area.
99. Alternate terrains to find your groove and keep it interesting. Mountain, beach, trails, paths, the gym – they are all great.
100. Barefoot running was the only kind of running for millions of years. You really aren’t doing anything new, so don’t get too uptight about it all.
101. You won’t really understand this one until you have conquered the trail without shoes – let yourself be ‘at one’ with the trail.
1. Make sure your minimalist shoes fit well. You are trying to mimic your feet. Those are a product of Mother Nature – a force a lot smarter than anyone at a shoe company.
2. Wear the right shorts to avoid chaffing. Do a test run with your favorite running shorts to find which one fits best. Again, you are trying to get back to nature – and chaffing in your privates isn’t going to help.
3. You’re probably used to running in socks, and that’s all about to change. Ease in –you need to get your feet back into shape. Take short runs – then longer and longer. Life is a marathon; not a sprint.
4. The ride will be a little more bumpy than you’re are used to. Support the rest of your body until you get used to the change. The most obvious issue is for women – wear a supportive running bra.
5. This isn’t a beauty contest, but athletes who succeed usually dress the part. Wear clothes that you feel good in. While you are out running or at the gym, you don’t want to be self-conscious. This is about running – get rid of the other distractions.
6. Stretch your feet before and after running. Many runners will stretch their legs or their back. Remember your feet. They are doing the hardest part.
7. Build a relationship with your feet. It sounds silly, but it isn’t. Much of your well-being relates to your feet. Pardon the pun, but you should know your feet like ‘the back of your hand.’ Before and after running, look at your feet, massage them – they are the only feet you’ll ever have – get to know them.
8. Don’t price yourself out of having good running gear. High quality gear is often discounted during holiday sales, on the Internet, or at the end of the season. Get the best, but pay the least.
9. Running alone is always the easiest thing to schedule, but it’s also the easiest thing to quit. Find a barefoot running buddy who has similar abilities. Keep track of progress together. It is much harder to skip a run when you have someone else depending on you.
10. Patronize your local running stores. They are usually runners. They talk to runners all day. They can really help you. Build some personal relationships there.
11. Join local running clubs. Just ask for ideas when you are at a running store.
12. Do more than run; barefoot runners are a community. If you want to be part of the community, get involved. Volunteer at races and events. You’ll get as much out of it as you put in.
13. Be respectful of other participants. People who volunteer at marathons or mountain races are there to help. They aren’t getting paid. Don’t treat them like water vending machines.
14. Share the road. If you are on a trail, proactively think about other runners, bikers and walkers. It makes everyone safer if you try to anticipate their actions. And, open your mouth – tell them if you are coming on the left or right. It prevents injuries.
15. Empty your pockets. Jingling coins or heavy items in your pockets will distract you and others. It will slow you down. Barefootin’ is about getting back to nature – feeling free. You aren’t going to feel free if you are a pack mule.
16. Talk about barefoot running with other barefoot runners. Other people probably don’t want to hear about your experiences 24 hours a day. Be mindful that your barefoot running experience isn’t important to some of your friends.
17. Sign up for some races. Racing will make it more REAL, and it will keep it exciting. If you aren’t ready, switch to shoes at a pre-determined mile-marker until you are more ready. Don’t abuse yourself.
18. Remember – there are good days and bad days. Don’t obsess about a bad barefoot running day. And, don’t get giddy about a great day. You are working on a long term plan. Again, it’s a marathon.
19. Running barefoot will make you stronger. In simple terms – it will continue to get easier. Athletic endeavors usually start out hard, and they get easier. Barefoot running is no different. What once seemed insurmountable will look easy later.
20. You are competing with yourself. Every runner is different. You shouldn’t expect others to keep up, and you shouldn’t expect to keep up with everyone. You are just trying to be your best.
21. You have decided to park your Nikes in the closet, but keep their old tagline in mind: Just do it. Stay motivated, and let your feet make you stronger than you thought you could be.
22. Don’t expect each day to be better than the last day. You are a human animal. Expect a certain number of challenging days – don’t let that disappoint you.
23. Don’t think about it; just run. Some things are worth analyzing on spreadsheets. Running barefoot should be about freedom; not analysis paralysis.
24. If you don’t feel like running today; do it anyway. Make it one of your shortest run days, but get out there.
25. Pizza, sex and barefoot running – even a bad one is still pretty good.
101 Barefoot Running Tips – for the transition from running shoes to barefoot running (26-50)
26. This is controversial – running with music. Barefoot running is about feeling the Earth under your feet. You can still listen to music, but try an occasional run without it, so you can hear some natural sounds.
27. Change the music. Have three musical tracks – one for barefoot running, one for when you are wearing minimalist shoes, and one for when you have regular shoes on. You are creating a complete environment; little things matter.
28. Your feet are more important than most people think. Barefoot runners often discuss improvements in health, feelings, and appearance. You may have similar experiences, but don’t expect immediate improvements.
29. The storm before the calm – sometimes the transition to barefootin’ will hurt a little. Take it slow, and build up to your new strength.
30. Don’t expect immediate improvements in your glutes or how your butt looks. Even though the barefoot experience will work new muscles, it still takes some time.
31. Don’t expect all of your pains to go away. Many barefoot runners talk about the decreases in back pain and improvements in body alignment. Those things do take some time. Your body needs to get back in shape.
32. Barefooters talk about getting in shape – about losing weight. After all, you are starting to engage muscles that have been neglected over the years. You might be surprised how quick you’ll see some weight loss, but don’t expect miracles.
33. Run; don’t spend your life on the Internet, but it is useful to get involved in blogs. You, and a lot of other people, have passionately embarked on improving their health. It helps to talk about it online with your cohorts.
34. Put the cake down. Barefoot running should wake up some sleepy muscles, but it isn’t an excuse to make poor food choices. You are working hard to respect your body again – food is a big part of that success.
35. Presumably, you have decided to get your body realigned to its default position. Lose a few pounds. It will help you get there faster.
36. Hydration is critical. Drink more than you think you need. And, remember that water is the best drink choice. If water is too boring, mix it up with some drink mixes.
37. As you wake up those muscles again, you will realize that protein is important. Sports drink mixes are a good source.
38. Don’t get too hungry. Hungry people get hurt out there. Carry some snacks – healthy snacks (bars, goo, trail mixes, etc.). Eat every hour.
39. Don’t get too tired. Tired people get hurt out there. If you aren’t sleeping right, neither are your feet, and they won’t be up to the challenge. The good news is that barefoot running should help you feel tired (in a good way) when you get the pillow.
40. Your mommy isn’t there to ask if you need to go potty; that’s your job now. Don’t hold it. Stop to go. Again, distractions hurt runners, and barefoot runners need even more focus.
41. Again, water is the best, but if you are going on a very long run, it’s a good idea to drink some electrolytes, like Gatorade.
42. Know your route. You’ll want to know where you can stop along the way in case you need to use a bathroom or need something to eat. Remember, you might be barefoot; meaning there are some places you can’t go or don’t want to.
43. Bring some cash. If you need food, drinks, or if you get hurt, it’s always good to have some money along. While your feet are in their birthday suits its easy to forget about the world, but money makes the world go-round.
44. Celebrate your barefootin’ experiences, but don’t drink too much for a long time prior to a run. After you party, your body has to work through alcohol – that is a real burden. You want your energy available for your run.
45. Watch what you are eating prior to running. Spicy foods can work against you.
46. After the run, slowly eat some food and rehydrate. 60-90 minutes after the run are important eating and drinking times. Your body needs it.
47. Chafing can make everything unpleasant. More than a few people have quit barefoot running because of chafing. Protect yourself while you are getting used to it. Be creative, and even consider using Vaseline on sensitive spots (around the shorts, men’s nipples, armpits, etc.).
48. Although you are getting back to nature, bugs and sun can slow you down or hurt you. And, there are perfectly good solutions. Wear appropriate sunscreen. Otherwise you are hurting yourself while you are working out. And, use bug repellant when it is necessary. You are creating a pleasant environment for yourself.
49. Don’t overdo it. Increase you barefoot running miles by less than ten percent a week. Your body is working extra hard to get used to something new. Give it time.
50. Log your miles. Keep track of how much you are running, when you are wearing transitional minimalist shoes, no shoes or traditional shoes. It is important that you aren’t overdoing it; you don’t want injuries.
101 Barefoot Running Tips – for the transition from running shoes to barefoot running (51-75)
51. If you accomplish a really hard run, you are often inclined to try it again tomorrow. Don’t! Alternate easy and hard runs.
52. If you are prone into injuries in the lower legs – like shin splints, take the softer trails. You can spend your entire barefoot running life on soft trails if it works better for you.
53. If it hurts, ice it now. Reducing swelling quickly is important for quicker recovery. Take some time, and use the ice.
54. Form and function both matter. If your form is poor, take a step back and focus on form. If you are running with bad form, you will get hurt. When you are running barefoot, it is even more important. You are becoming one with the trail, and you need to bond with the trail the right way.
55. Marathon runners should cut their training regimes at intervals. You need to give some breaks for healing and preparing for greater runs. Taking a step back every month for a week is worthwhile.
56. Some chafing is inevitable if you are pushing yourself out there. Take care of chafed areas until you get used to your running schedule. There are lotions and creams available. If you see red, consider antibiotic creams.
57. This should almost be at the top of the list; your toes matter. They are so neglected by traditional runners. They aren’t there by accident. Toes are important for traction and balance. You are relearning how to use them. Take care of them – cut your nails, use Vaseline between toes if it helps you.
58. Barefoot running has been said to do great things for alignment. By the same token, don’t run on any path that forces you to stay on a slant. It damages your hips and knees – plus it isn’t fun.
59. Stretch prior to running, and include a short walk or jog in your start up each time you run.
60. If you ice something, don’t get an ice burn. Do 15 minutes on and 5 minutes off; then repeat. And, wrap the ice, so it doesn’t directly touch the skin.
61. Extreme hot isn’t good right after a run. Cool down a little before hoping into a Jacuzzi.
62. Make race day as boring as possible. It’s the time for status quo; not the time to try new ideas that will make you run faster or longer. It’s the time to wear your favorite gear – nothing new. Also, no new foods ...keep it boring. If you haven’t been running barefoot; race day isn’t the day to try something new.
63. Build up to a marathon. Learn how to race before you get into a marathon. Treat a marathon with the respect it deserves’ otherwise you’ll pay the price.
64. Think tortoise and hair – start slow on a race. You’ll build up your momentum. Many people spend all week in shoes; you need to slowly break out the bare feet each time.
65. You need to conserve energy when racing. Note the first half, and then speed up.
66. If you are planning to participate in a race, dress appropriately for weather. Just because you might have barefeet, doesn’t mean you can bring a poncho to keep your body dry.
67. Everyone knows the danger of cars, but runners have been known to get killed by cyclists. Share the road. If you are listening to music and feeling the trail with your naked feet, it is easy to forget about the world. Be mindful of cyclists.
68. Running barefoot or with shoes – you still need to be a professional. Mind the rules – run against traffic.
69. Trails are for everyone, and that includes animals. Be aware that dogs and horses are often jumpy. Approach and pass with caution. Give them clearance. They don’t understand your intentions, and surprising a dog or horse can have dire consequences.
70. Bring your drivers license or other identification whenever you exercise. Since you don’t have shoes, you’ll likely want to keep it in a pocket or pack.
71. As a yoga instructor will tell you, breathing right is critical. Be aware of your breathing and control it. You are running barefoot to get in-touch. If you are breathing too fast, adjust until you get comfortable.
72. Have some routes that are near home for days when you aren’t in the mood to drive anywhere. You don’t want the hassle factor to prevent a good run …or become an excuse that day.
73. Do other exercises barefoot. Barefoot is a way of life. Don’t take risks – like weigh lifting, but consider barefootin’ through more of your life.
74. Set realistic goals for yourself and your running mates.
75. Read running magazines. It is important to be a part of the community and to learn from others. If you can find articles about barefoot running; even better.
101 Barefoot Running Tips – for the transition from running shoes to barefoot running (76-101)
76. Walking on slow days is fine. Many barefoot runners start out as barefoot walkers. Working your way to a better body is a gradual path.
77. Gimmicks don’t help you to achieve your goals. Feel good about your equipment, but don’t make it an obsession. Get out and run instead of fretting about toys.
78. Plan to be sore. Give yourself time for some soreness. You are about to awaken a giant. The giant is your body’s original state.
79. If you tired, don’t quite – just switch back and forth between running and walking that day.
80. Learn distances at local venues. For example, if there is a school track near your house – learn the distance, so you can log your performance.
81. Keep venues interesting. If you only batted in batting cages or only swung at golf ranges, you would quit those sports. Sometimes weather doesn’t permit, but you need to find interesting places to run. And, you need to consider whether they are amenable for barefoot runs.
82. Find a new running location each month until you have a portfolio of locations that are fun and good for a barefoot enthusiast.
83. Bring your running gear with you everywhere. Without shoes, the bag will be light enough to keep with you. You never know when a chance for a short run will come up.
84. Vary your speeds when you are running. It’s all part of keeping things interesting. You’re barefoot and out of the rat race; now have some fun with it.
85. Expect certain spots in the trail to be tough. Get through them by listening to your breathing and by feeling what is under your feet.
86. Work on your endurance prior to improving your time. Once you are trained in endurance you can strive for speed.
87. Some barefoot runners never run on roads. They use soft trails instead.
88. Watch out for debris from heavy rain or hurricanes. A novice barefoot runner needs to be more mindful of junk in the road. Even if you are a expert barefoot runner, it might make sense to don the shoes when there are unusual rough spots in your usual trails.
89. Relaxation should be built into your running schedule. Even if you are training for a marathon, you’ll want to take breaks.
90. Running will make you warmer, so always assume you’ll feel the heat. You’ll want to dress for a temperature that is 10-15 degrees warmer than reality.
91. Some barefoot enthusiasts are fair-weather friends and there is nothing wrong with that. If you don’t enjoy running barefoot in snow; don’t do it. Break out the traditional shoes once in a while. Or, better yet, find a few good indoor locations that you can frequent during the cold spells.
92. Test blacktop surfaces prior to taking runs on them. Barefooters need to be aware of how their feet feel on each new surface. It takes some time to get accustomed to new feelings now that you are reawakening your feet.
93. Many barefoot runners claim that they have less running cramps, but all runners should learn about and practice abdominal breathing exercises.
94. Expect to miss your goals every once in a while. Build bad days into your improvement plans.
95. A bare head isn’t helpful like a bare foot. Hats can be great for keeping the sun out of your face.
96. If you chose to run barefoot on snow and ice, and a lot of people swear by it, be aware of the cold. You’ll get colder faster if you are barefoot.
97. Sweat in your face will distract you while your bare feet are helping make a connection to the trail. Try out some different sweat bands or bandanas.
98. Make sure your minimalist shoes are clean inside. You don’t want to get bruised by debris that is caught inside the toe, arch, or heal area.
99. Alternate terrains to find your groove and keep it interesting. Mountain, beach, trails, paths, the gym – they are all great.
100. Barefoot running was the only kind of running for millions of years. You really aren’t doing anything new, so don’t get too uptight about it all.
101. You won’t really understand this one until you have conquered the trail without shoes – let yourself be ‘at one’ with the trail.
Thursday, June 10, 2010
The Barefoot Professor: by Nature Video
Some people asked for the videos from some of the experts related to the Harvard study:
www.youtube.com/watch?v=7jrnj-7YKZE
Enjoy.
www.youtube.com/watch?v=7jrnj-7YKZE
Enjoy.
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