Bare Foot Running

Thinking of bare foot running? Although nothing compares with the exhilaration and simplicity of running there's something else that too often comes with the running experience: injuries.

Running Injuries - the unwelcome guest

Running is a weight bearing sport - and weight bearing exercises come with benefits like building bone density.

But "weight bearing" also means "impact".

And let's face it... If you are living in North America you are likely a little heavier than you should be. And that means more impact which leads to a greater likelihood of injuries over a lifetime of running.

Are Running Injuries Inevitable?

Maybe not. The Tarahumara Indians of Mexico manage a lifetime of running. Could it be their low BMI? The Tarahumara weigh less than most of us - but is there another secret to the Tarahumara's running success?

Barefoot Running Secrets

Take a look at this Tarahumara "running shoe":

The Tarahumara are desert people, and like a lot of places the desert is a little hostile to a truly bare foot.

If you've ever mountain biked in the Mexican desert you'll get the point: there's just no relief from thorn induced tire punctures! This running sandal protects the bottom of the foot, but you can see there is a distinct lack of cushioning!

Where's the Cushioned Heel?

The flat heel and absence of shock absorption demands a far different stride as compared to the runner wearing cushioned-heel running shoes.

Running Stride Techniques

A heel-cushioned runner has a strong tendency to extend their stride length and strike the ground heel fist. More and more researchers are arguing that this long "heel strike" stride is in fact unnatural and leads to running injury.

Without extensive heel cushioning, a heel strike stride just cannot be maintained. It's too tough on the body. Just think of the last time you ran across an intersection in your dress shoes!

Cushioning enables and encourages a longer heel strike stride. The body can tolerate this stride as long as the runner's shoe cushioning system remains intact and effective.

Breaking Down is Easy to do...

Here's the problem: most shoe cushioning systems work at top efficiency for 50 to 75 miles. About 100 KM... After that, cushioning effectiveness begins to diminish - sometimes dramatically - and injury occurs.

The Bare Foot Alternative

Barefoot running breaks the cycle of cushioning-induced injury by forcing the runner into a radically different stride: a stride recommended by both Chi Running and Pose Running enthusiasts.

While running bare foot, the consequences of a heel strike is so severe and the shock so obvious to the runner that the runner changes their stride to ensure either fore-foot or mid-foot landing.

When we run with a fore foot/mid foot landing stride bare foot running enthusiasts claim the body is in fact working to its ultimate design efficiency: muscles in the foot, ankle, and especially the lower legs now absorb the shock of running. Stride length becomes shorter, and the runner's body begins to lean a little forward.

And what happens to running speed? Bare foot runners argue that the proper stride techniques and stride length actually make it easier to post better running times, and with less effort.

How to Start Bare Foot Running

Getting started with barefoot running is a little more complex then it seems! You can't just take off your shoes and charge out your front door.

Most of us spend 99% of our walking life in shoes so we need to do a little prep work before we can expect our feet, ankle and leg muscles to preform adequately.

Feet, ankles and calf muscles need training to cope with their active role in barefoot running.

I've developed a suggested "how to start barefoot running" program here, and I'd love to know how it works for you!

Stand feet together. Raise your body on tip toes as far as you can. Repeat sets of ten, and work up to ten repetitions.
Stand on a curb or stair, with toes on the curb surface and heels hanging off the curb or stair. Slowly relax your calf muscles, lowering your body, and then raise your body to tip toes. Repeat sets of ten, and work up to ten repetitions. These exercises strengthen your calves, ankle and feet.
On a soft surface or grass inspect about 50 to 100 meters of surface for glass, stones or other foreign objects. Incorporate a few lengths up and down this surface - run barefoot - into your regular runs.
As you become more familiar with barefoot running, gradually increase the length and frequency of your bare foot runs. By all means continue with your regular runs in alternate workouts.

resilient

Bare Foot Running Gear

There's an excellent bare foot running "glove" by Vibram Five Fingers.

The Vibram5Fingers Classic is perfect for protecting your bare feet against abrasion and weather, and great for just wearing around the house!

All the benefits of running barefoot are yours to enjoy with the Vibram products - without the worry of surface irregularities, sharp rocks or other dangers.

Mix a little bare foot running into your training routine and enjoy a more resilient run and stay off the injury list!

That's your introduction to Bare Foot Running! And don't forget...