The second edition of The barefoot Running Book is now available! For those that pre-ordered, the books should ship on Wednesday. They are currently available on the Barefoot Running University website. For those of you that prefer Amazon, they will be available very soon (see page here).
The cost is $14.95. I kept the price the same as the first, but it expanded from 61 to 188 pages. Check out the BRU book page for more information!
To celebrate the finished project, I am holding a contest to give away two books. Here's how it will work:
- Think of your best barefoot running tips.
- List each one as a comment under this post.
- I will send one copy to the person that lists the most legitimate tips, and I will send one copy to the person that left the last tip when I wake up tomorrow morning. For those of you that like strategy, it will help to know about what time I normally wake up. Facebook friends, you may have a bit of an advantage with that one... :-)
Barefoot Workshop/Talk in West Michigan
If you happen to be in the West Michigan area tomorrow (Tuesday, August 17th), stop by Schuler Books on 28th Street in Grand Rapids!
http://www.schulerbooks.com/event/barefoot-runners-society-workshop-28th-st
always drink good beer after running barefoot.
ReplyDeletealways drink good beer on rest days
ReplyDeleteTransition to barefoot gradually. Don't throw out your old shoes after your first barefoot run.
ReplyDeleteRun on sidewalks, pavement, or paved trails when you first start. Running in the grass alongside the above mentioned surfaces is an exercise in avoiding dog poop, sticks, twigs and potholes, and is much more treacherous!
ReplyDeleteStart slowly (I got achilles tendonitis because I transitioned too fast) and always listen to your body (especially your feet)
ReplyDeleteStart slowly, build up gradually.
ReplyDeleteI have not been running barefoot for very long, and as a safety net I start running in my trainers then slip them off and carry them, confident in the knowledge that I can always put them back on if need be, I have yet to put them back on.
ReplyDeleteIncrease your distance slowly.
ReplyDeleteKeep your eyes peeled for anything that may harm your feet, no need to be paranoid, just be careful.
ReplyDeleteListen to your body.
ReplyDeleteHave fun, barefoot running is a lot of fun, and can really boost your running, both physically and emotionally.
ReplyDeletelisten to your feet :) enjoy being free and feeling the sun, wind and water between your toes
ReplyDeleteSlow down and enjoy the run and your feet on the earth.
ReplyDeleteDefinitely start slow and pay attention to your arms and shoulders tensing up. Stay relaxed! Thanks for the giveaway!
ReplyDeleteGet support at Barefoot Runners Society! They'll encourage you, give training and form tips, and tell you if you're being stupid by doing too much too soon.
ReplyDeleteListen to your bare feet not the various pundits...they'll help you correct your form and let you know when it's time to stop and recover.
ReplyDeleteIf you are attempting a 100 mile trail race barefoot, have a back-up plan (huaraches, VFFs) for the sections of extreme terrain that your feet can't handle!
ReplyDeleteFind a substance that your feet like to move on or in, like mud or moss, and remember to treat your feet after a long run, or even better, on every run!
ReplyDeleteRemember to vary the terraine that you train on. Each surface uses different muscles and different skills.
ReplyDeleteKeep your weight forward, do not allow your feet to slow the fall. Let the ground flip the feet behind you. Gravel is a good tool for teaching this.
ReplyDeleteBe cautious of temperatures or moisture, as these can alter your feet's functioning. You may find it is much more difficult to run a normal distance if your soles are softened by either.
ReplyDeleteBe certain to ignore anyone else's advice if it is not working, but be equally certain why you are doing so. For example, if 180 cadence is too slow, figure out why before changing the rule.
ReplyDeleteRecognize that BFR is a different sport than regular running and should nor be treated in the same manner. Do not hold to shod paces, conditions, etc. Recognize that you are not doing the same thing.
ReplyDeleteBe careful when you look at other people's feet. I know we are interested now, but if you are not cautious you will be invited to wrong sort of parties.
ReplyDeleteRemember that running is instinctive as well as a skill. Listen to both angels on your shoulders. If it feels wrong, it is wrong. If you wonder if you are forgetting something important, you are.
ReplyDeleteCompose a run down list of basic steps of proper form to go through when things aren't clicking on a run. For example, ask 1. how is my cadence. if that doesn't work, ask 2. am I allowing the feet to flip up on their own without using the hams. etc.
ReplyDeletePut shoes on if you need to, it is OK. Sometimes conditions are too hostile for your personal skills. This does not mean it is impossible to run BF, but it is impossible THIS time.
ReplyDeleteEvery BF runner has a weakness. Mine is asphalt. Your own weakness will be the best place to fine tune your form. But be careful, it is also the surface you will most likely injure yourself on.
ReplyDeleteRemember what it felt like to run when you were a child. Take your shoes off and HAVE FUN!
ReplyDeleteOddly enough, since you are running BF your feet will be MORE sensitive at other times. I went camping with some friends and found I was having a harder time going BF than they were, but this was from the running. None of them could hike BF, only me.
ReplyDeleteGravel is gravel. There is no real good way over it. Remember to swear often and out loud. Be creative with your words.
ReplyDeleteWash your feet after every run. This will enable you to see if any damage occured on the trip out, will let you massage them if they are sore, and it feels nice at any rate. I have a shower head on a hose.
ReplyDeleteDo NOT, do NOT, do NOT compare yourself to shod runners or other BF runners. You are an experiment of ONE and their experiences are not relevant to your own. Challenge only yourself.
ReplyDeleteDon't show other people your feet, especially at parties, trust me you are the only one who cares. But remember to show yourelf often and giggle a little.
ReplyDeleteTake pictures of your feet before you start your BF transition. You are going to be very curious as to what has changed later. I wish I did this.
ReplyDeleteOddly enough, taking your shoes off will make you the most obsessed you have ever been over shoes. Have fun finding the best option for you. I like socks or maybe oqua socks.
ReplyDeleteFind a good source of medical advice, preferably a doctor that will help you ascertain what is an injury and what isn't. He will be your new buddy but will eventually stop coming to your parties.
ReplyDeleteFind some friends online or IRL and talk about your experiences with them. Listen to their experiences too. The people are the best part of BFR. Also LPJ is the best one to have.
ReplyDeleteRain is fun and a great way to shake up your normal routine while training. Make rain days run days and seek out worms to talk to.
ReplyDeleteHills can be challenging, especially the downhill part, but they can be done. On uphills remember to allow the heels to touch, don't run up top. On downhills bend your legs as low as they go, take natural short steps, and let the gravity take you. Land flat as you can.
ReplyDeletePain means stop running. Do not push through any pain. Pain means stop. It will not go away on days you run. Your strength to this point, your persistence and toughness, is now a weak point. You have to think of BFR in terms of bonzai trees, slow growing.
ReplyDeleteRest days are GOLD. At first I ran two on and one off, but found that running one on one off aided the transition. You will make greater 'strides' if your rest. Nothing feels better than a well rested BF trail run!
ReplyDeleteYour significant other is not likely to understand BFR. Don't try to convince them, but maybe venting is OK if you accept their answer to every question is going to be: then put some shoes on!
ReplyDeleteIf you are looking at a surface wondering whether it is runnable, it isn't. At least not yet. Walk on it first, stand on it, hop on it. Then run on it.
ReplyDeleteThis does not apply to glass.
Cut your toenails and keep them short or a root or a stone will do it for you.
ReplyDeleteFind a cross training option that you enjoy and incorporate it into your workout regiment. This will allow your feet to rest properly and be there if you develop an injury. Plus, cmon, longboarding is fun!
ReplyDeleteIf you ever question your decision to run BF or minimalist, go put your old trainers on and run your route. You will find the restriction on movement affects everything: your form, your cadence, etc. You will not go back.
ReplyDeleteNyal D just wrote a book.
ReplyDeleteWhen in doubt, stop. Don't un through pain
I missed you by seconds!
ReplyDeleteNyal gets both books?!? Nice effort! :-)
ReplyDeleteDave, I had to re-post this as a made a typo, so your comment wasn't the last I saw when i woke up. Check Facebook, though. ;-)
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ReplyDeleteLand gently on your forefoot and gradually let the heel come down. You can also try barefoot shoes as an alternative =)
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ReplyDeletestraight back, collapsing legs, run a line, drop the shoulders, imagine a rope pulling you forward and a little down by the hips, floppy ankles
ReplyDeleteSometimes the feet of the person tells it all. So you really need to have a good barefoot running shoes
ReplyDelete