“I can’t prove this, but I believe when my runners train barefoot, they run faster and suffer fewer injuries.” — Vin Lananna, Director of Track and Field for the University of Oregon and seven-time NCAA Coach of the Year.
In this article, Falko shared his opinion & experience like his first experience of barefoot running with Vibram, 14 tips on barefoot running, 100 up exercise video, cautions , latest research report for beginners.
Inspired by the ‘ideology’ of barefoot running and hearing about all the benefits it can provide for posture improvement, feet and lower leg strengthening as well as better running efficiency… I decided to go for it!
When I started, I ran to local park in my regular shoes and then took them off (I hid them in a tree) and started running purely with bare feet.
After a few strides, I just fell in love with it! It was so wonderful to feel the grass under my feet, the feeling of lightness! I found myself sprinting downhill, feeling like a deer.
However, the feeling of lightness did not last very long. My calves were killing me the next day. Oh yes, I had overdone it!
It is easy to get so excited that you forget about the first rule of barefoot running: build up gradually! I did not miss the second rule though: stretch, stretch, and stretch! Especially stretching of the calves.
Look for a staircase to use after your barefoot run to stretch one foot and calve at a time, carefully though, do not overdo it.
After removing the thorns from my feet that I had picked up during my grass run, I realized that barefoot running shoes might be something to look into. A sturdy rubber outsole protects your feet very well from rocks, thorns and other debris.
With a small barrier for protection, you can relax when you run, without screaming when you accidentally step on a stone or something even sharper.
Once I discovered the benefits of the barefoot running shoe, I decided to purchase a pair. I have not taken my Vibram Five Fingers Bikilas off yet!
It is likely that after years of running in shoes, you have picked up some bad habits. So forget everything you thought you knew about running, and focus on the barefoot basics:
1. Relax.
2. Keep your torso upright and balanced: No slouching forward.
3. Bend your knees: Feel the weight come off your heels.
4. Gently push your hips forward: Let them lead the way. Do not use your head or shoulders.
5. Lift your feet early and quickly: Start lifting your feet before you land.
6. Lift the front of your trailing foot: Keep your heel down, and avoid pushing off. You want to lift, not push.
7. Move your feet under your center of balance: You don’t want to wobble from side to side.
8. Counterbalance: Let your hips rotate with your legs, and your shoulders move in the opposite direction.
9. Swing each leg around from the side: Imagine a line stretched out before you, and each foot has to land on that line, one in front of the other. If you were leaving footprints, they would be in a straight line, not side by side.
10. Keep your head facing forward: Pick a spot in the distance and focus. Use your eyes to scan the surface in front of you, but keep going back to that spot.
11. Learn Better Stretches: Start doing Pilates and add some core exercises every day to your stretching routine
12. You cannot use barefoot shoes all the time: Your feet will get sore; especially the big joint of your big toe. If that happens, it would be better for you to switch to a road shoe .
13. Shorten your Cadence: Cadence is the number of times your feet contact with the ground within a minute. If you have successfully shortened your cadence, you would have achieved about 180 steps per minute or even more. If done correctly, you will also notice a slight leaning forward at the ankle when your feet land.
14. Listen to your feet. Blisters let you know that your friction management needs improving
An excellent preparatory exercise is called the 100-up, which is an exercise that has been used by track and field coaches for decades.
1. Don't run barefoot when your feet are numb from the cold.
2. Individuals with significant foot deformities that affect gait mechanics should avoid bare foot running or running in minimal shoes
3. While there are anectodal reports of barefoot runners being injured less, there is very little scientific evidence to support this hypothesis at this time
In summary, from my research & experience I recommend that a gradual approach is required to minimalist running. It strengthens the muscles in your foot, especially in the arch.
Runners might need a conscious focus on how they run. Gait retraining might be needed. Long downhill runs should be avoided initially.
In this article, Falko shared his opinion & experience like his first experience of barefoot running with Vibram, 14 tips on barefoot running, 100 up exercise video, cautions , latest research report for beginners.
Why I Prefer Bare Foot Running Shoes ?
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| Olympic Champion Barefoot Runner |
I met with Laura & Falko during last year Boston barefoot running festival. Both of them are barefoot runners for last few years. They are even planning to participate in marathon wearing barefoot running shoes.
Inspired by the ‘ideology’ of barefoot running and hearing about all the benefits it can provide for posture improvement, feet and lower leg strengthening as well as better running efficiency… I decided to go for it!
When I started, I ran to local park in my regular shoes and then took them off (I hid them in a tree) and started running purely with bare feet.
After a few strides, I just fell in love with it! It was so wonderful to feel the grass under my feet, the feeling of lightness! I found myself sprinting downhill, feeling like a deer.
However, the feeling of lightness did not last very long. My calves were killing me the next day. Oh yes, I had overdone it!
It is easy to get so excited that you forget about the first rule of barefoot running: build up gradually! I did not miss the second rule though: stretch, stretch, and stretch! Especially stretching of the calves.
Look for a staircase to use after your barefoot run to stretch one foot and calve at a time, carefully though, do not overdo it.
After removing the thorns from my feet that I had picked up during my grass run, I realized that barefoot running shoes might be something to look into. A sturdy rubber outsole protects your feet very well from rocks, thorns and other debris.
With a small barrier for protection, you can relax when you run, without screaming when you accidentally step on a stone or something even sharper.
Once I discovered the benefits of the barefoot running shoe, I decided to purchase a pair. I have not taken my Vibram Five Fingers Bikilas off yet!
It is likely that after years of running in shoes, you have picked up some bad habits. So forget everything you thought you knew about running, and focus on the barefoot basics:
14 Tips On Barefoot Running Technique
1. Relax.
2. Keep your torso upright and balanced: No slouching forward.
3. Bend your knees: Feel the weight come off your heels.
4. Gently push your hips forward: Let them lead the way. Do not use your head or shoulders.
5. Lift your feet early and quickly: Start lifting your feet before you land.
6. Lift the front of your trailing foot: Keep your heel down, and avoid pushing off. You want to lift, not push.
7. Move your feet under your center of balance: You don’t want to wobble from side to side.
8. Counterbalance: Let your hips rotate with your legs, and your shoulders move in the opposite direction.
9. Swing each leg around from the side: Imagine a line stretched out before you, and each foot has to land on that line, one in front of the other. If you were leaving footprints, they would be in a straight line, not side by side.
10. Keep your head facing forward: Pick a spot in the distance and focus. Use your eyes to scan the surface in front of you, but keep going back to that spot.
11. Learn Better Stretches: Start doing Pilates and add some core exercises every day to your stretching routine
12. You cannot use barefoot shoes all the time: Your feet will get sore; especially the big joint of your big toe. If that happens, it would be better for you to switch to a road shoe .
13. Shorten your Cadence: Cadence is the number of times your feet contact with the ground within a minute. If you have successfully shortened your cadence, you would have achieved about 180 steps per minute or even more. If done correctly, you will also notice a slight leaning forward at the ankle when your feet land.
14. Listen to your feet. Blisters let you know that your friction management needs improving
An excellent preparatory exercise is called the 100-up, which is an exercise that has been used by track and field coaches for decades.
Here are some cautions for barefoot or minimal footwear runners
1. Don't run barefoot when your feet are numb from the cold.
2. Individuals with significant foot deformities that affect gait mechanics should avoid bare foot running or running in minimal shoes
3. While there are anectodal reports of barefoot runners being injured less, there is very little scientific evidence to support this hypothesis at this time
In summary, from my research & experience I recommend that a gradual approach is required to minimalist running. It strengthens the muscles in your foot, especially in the arch.
Runners might need a conscious focus on how they run. Gait retraining might be needed. Long downhill runs should be avoided initially.
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