Announcements

Barefoot Ken Bob’s Running Barefoot Workshops 2010 Summer Tour

Barefoot Ken Bob's Running Barefoot Workshops and Fun Runs

the Running Barefoot Debate Runner's World Magazine (2010 Februrary pp62-63

Harvard University - Running Barefoot research website

Beginning

posted by: Barefoot Ken Bob
2007 August 21 (20:00)

 

Lose the SHOES!

Before we begin, Take OFF that FOOTWEAR! If you want to take baby steps in your transition to Running Barefoot, fine. But, no baby, I’ve ever seen, was born wearing protective footwear, so they could run further, before they learned HOW to run - before their bare feet were strong enough for running! If your bare feet aren’t currently tough enough to run a mile while barefoot, then DON’T run a mile barefoot, not yet! If you wear some kind of minimalist, or “transitional” footwear, before you have had the advantage of LEARNING how to run while actually barefoot, you’re just asking for problems – problems that occur when we try to do too much, too soon – when we protect our sensitive soles from telling us how to run more gently, or when it’s time to stop for the day - problems that occur when we’re still running with bad technique, but without the support provided by those big clunky shoes that allowed us to learn how to run badly. It’s a lot easier to LEARN to sing on-key, when we aren’t wearing earplugs, to block the pain of listening to ourselves singing off-key!

Will Running Barefoot Cure all my Troubles?

Many of you may be suffering from chronic running related injuries. I won’t tell you that Running Barefoot will cure everything wrong with you, or magically make you the fastest runner in the world, or that you will never cut your foot while Running Barefoot.

What I will say is that many of the chronic foot problems, common in our shoe-addicted society, are practically non-existent in societies that do not wear shoes!

The ??Benefit?? of Pain!

So, why are you wearing your shoes? You probably believe your shoes are protecting you from injury, and if you have knee and back pains from running with shoes, you might imagine that the impact contributing to these problems must even be worse without shoes!

However, what we often forget about Running Barefoot, especially if it has been many years since we ran, or played, barefoot, if we ever did, is that it is only comfortable to land with impact, while wearing shoes.

One of the reasons we have so much fear of Running Barefoot, is pain. Yet, it is this pain that teaches us to run smoothly, and gently, and efficiently like so many runners from places like Africa, India, South America, etc..

Footwear blocks pain, not impact!

Pain teaches us to run comfortably!

Varied Terrain

But first a word from our sponsor, the Earth! Going barefoot, from the very beginning, should be on a variety of terrain. And you should definitely start short – just standing at first – and build distance and speed very gradually, NOT as you toughen up, but as you learn HOW to respond appropriately to the terrain. This concept should not be taken lightly! You will NEVER toughen your soles enough, by running on grass, to run badly on rough, hard surfaces without injury! Our soles were made with many nerve endings, so that, from the very start, as infants, we could learn how to stand, walk, and run gently, barefoot. Since many of you never learned how to do these things as infants, you may need to think as children, and take some additional time, to re-learn what the appropriate response to each type of terrain is. Now, back to our regularly scheduled program…

Have we been Practicing How to Run Badly?

From the moment you start going barefoot, you will change the way you run. Unless of course, you already have learned to run barefoot as a child, like most Kenyans, and Ethiopians!

It’s always good to start at the beginning. And the first thing we should assume is that we don’t actually know HOW to run.

Yes, we may think we know how to run, and we may even think we are doing it correctly. But, if we couldn’t run barefoot, with the same technique we use while running in shoes, then we obviously are not running the way we are designed to run (anybody here born with shoes? I didn’t think so!).

If we learned to run with shoes, without the benefit of our feet being allowed to feel the ground as we learned to run, it’s likely we could learn to run better, more gracefully, more efficiently, perhaps even faster and longer.

Think of it like this, if we wanted to learn arithmetic, it would not make sense practicing multiplication, again and again, so that we had it perfectly memorized that 2 X 2 = 5? Sure we have learned something, but if we try applying what we learn, we’re going have some problems!

No! First you must learn the correct formulas, before it makes any sense to spend hours and hours practicing.

The same is true of running – before we go out and try to run for miles and miles, it makes sense to learn how to run correctly, otherwise, not only are we teaching our body running technique that is inefficient, but might also be dangerous!

Our Two Personal Coaches

The really neat thing about Running Barefoot, is that you have a personal coach at the end of each leg. The soles of our feet have more nerve endings than any other area of the body (of the same size… unless you are really well endowed elsewhere!). Those nerve endings, like all of our nerve endings, are not there to torture us – they are there to teach us how to walk and run gently, smoothly, and efficiently, by telling us to avoid techniques which cause pain.

Tension is the source of most pain.

“Wait a minute,” you might ask, “didn’t you just say that bad running technique causes pain?”

Yes, but it is tension that often leads us to stiff, rigid, mechanically unresponsive, and dangerously incorrect running technique.

Relax, Relax, Relax!

With that in mind, it is important to Relax! Relax! Relax!

I do understand that while we are learning something new, it is very difficult to relax. Just remember these wise words;

“Your tread must be light and sure, as though your path were upon rice paper. It is said, a Shaolin priest can walk through walls. Looked for…he can not be seen. Listened for … he can not be heard. Touched … can not be felt. This rice paper is the test. Fragile as the wings of the dragon fly, clinging as the cocoon of the silk worm. When you can walk its length and leave no trace. You will have learned. -Master Kan“

While I can give you a few clues as to How to run, it is the soles of your feet that, ultimately will fine tune your wisdom and skill of running smoothly, gently, and efficiently.

Start Where you are Today

Rather than trying to emulate the training schedule of top Olympic marathon athletes, we should probably begin where we are today, as an individual.

The question you have to ask yourself, and seek the answer for yourself, is “Where are you today?” Have you always worn shoes, all day long, for as long as you can remember? Or do you kick off your shoes as soon as you finish work or school, and frolic barefoot in the grass, dirt, or even on hard asphalt and concrete surfaces?

In case you aren’t used to being barefoot, the first few days might best be spent, just getting used to not wearing shoes, and watching where you step, and other such things. Read through the articles in this Beginning section

Then before you go out and start counting your mileage or measuring your speed, focus on learning good running technique. How

Or, if you aren’t interested in running, focus on walking technique.

Chi-Walking

Remember, it may have taken several years to get used to wearing shoes. Even though going barefoot is very natural, it may take a significant amount of time to get your body reacquainted with your long imprisoned friends at the bottom ends of your ankles. So go easy, let your feet gradually get used to the light of day, and the feel of the ground, and the new stresses that will be put on your feet.

You are not Alone!

Consider signing up on our discussion group, if you would, to share with a wealth of people with various experience standing, walking, and Running Barefoot – there are a lot of other people, who had similar, if not worse problems, than yourself, and many are now running marathons (26.2 miles) barefoot!

And, once you’ve rediscovered that you really are a barefoot runner (even if you never complete a marathon), put your name on our Running Barefoot Frappr Map

So take off your shoes, and find out if your feet really are more useful than you may have been led to believe.

But, most importantly…

Have fun

Now, It it time to Begin, at the Beginning

Starting slow (which may mean walking, or standing barefoot for some of you tenderfoots), and easy, and focusing on learning to run safely, and efficiently, as described in this section, also gives your feet time to become conditioned. It is, as has been said by so many others, absolutely silly to run long distances until after our running technique has been sorted out. After all, you wouldn’t want to race your car, if the mechanic had not finished aligning your tires! Why would you do worse to your own body?

If one considers for a moment, that we really, not a single person in the entire world, are designed to run with shoes blocking the sensation of our feet touching the ground while we run, then we might begin to realize, that if the way we are running is uncomfortable while barefoot, that it is not because we are barefoot, but, because we are not running the way we are designed to run.

The main reason we “need” shoes for running, in fact, is not because of modern surfaces, which are not as hard as many natural solid granite trails, which I have run comfortably on barefoot, running up and down mountains.

But we really only need shoes like any drug addict “needs” his/her fix, we have LEARNED to “need” shoes. Our feet have become weak and lazy, due to constant support and “protection”.

So you can expect a period of extreme difficulty and discomfort when kicking the shoe habit. Your feet will be growing stronger, from the exercise they have been deprived of for all those years or decades in foot coffins. And, your soles have probably become ultra-sensitive in a desperate attempt to feel the sensation of touching the ground through the thick soles of your shoes, whose main or “sole” purpose was to prevent your soles from feeling the ground!

Should I expect Some Pain?

So, expect some pain, some intense stimulation, and a great deal of adjustment. But, don’t fear, for most of the fears are way over-exageratted. Yes, you will step on things. Yes there will be some occassional cuts, bruises, etc.. In most cases, however, these injuries are not the end of the world. In fact, in most cases, these injuries, rare, minor, and fast-healing, are much preferred to the chronic injuries many of you suffer, or will suffer if you continue depending on shoes to protect you from bad running technique. So just watch where you step, start short, slow, build gradually (as an infant would), and let your feet grow strong and healthy and free!

Should I try to Toughen my Soles?

It is important to realize that conditioning of the feet is not simply a matter of toughening the soles to withstand the abrasive surfaces we will be running on. Over the years, your feet have been protected from exercise by wearing shoes. Obviously, our soles will be over-sensitive at first. But, perhaps less obviously, and more importantly, our entire foot structure has been weakened, even deformed, by the constant wearing of shoes.

Therefore, it is very important to take plenty of time to strengthen, not just our soles, but also the entire foot structure. Focusing on learning HOW to run, instead of trying to build distance, at the beginning also gives our feet time to adjust, to strengthen, to regain a more natural level of sensitivity.

More importantly, our feet will toughen, as we use them, as we build up gradually, to walking and running longer and faster, whether we focus on improving our running technique or not. However, if we focus on improving our Running Technique, not only will we be running more efficiently, gracefully, and naturally, but also, our feet, won’t need to be as tough, as you might first believe – because we are no longer running as dangerously as we did in shoes.

So, physical strength, toughness, and conditioning, are way less important than retraining our mind. We will never improve our running technique, unless our mind is relaxed and open to listening to our newly bared soles.

Walk and Run (barefoot) on Varied Terrain

Another important consideration is what types of surfaces we will be running on.

Each surface has different benefits. Soft, smooth, uncluttered lawns, for example, are simply more comfortable to run on barefoot. However, soft, smooth, unlittered lawns, or rubber tracks, do little to condition the soles of our feet. But, they will help, to some extent, to strengthen the structure of our foot. That is the muscles, tendons, ligaments, bones, etc…

Hard and rough surfaces, while not all that comfortable to run on barefoot, are quite tolerable IF we use good running technique, and keep our joints fluid, not tense. RELAX! RELAX! RELAX! These surfaces are great for developing and helping to maintain a wonderfully fluid, and relaxed running technique, which will help us on every other surface we run on. So, while it isn’t necessary to run exclusively on hard, rough surfaces, it isn’t productive to avoid these surfaces.

In the real world, you are going to run (hopefully barefoot) on all sorts of surfaces, dirt, grass, asphalt, concrete, granite mountain stream beds, hard packed clay, mud, rocks. While not all will be the most enjoyable, sometimes it’s the variety that we can take pleasure in. Each type of surface, helps us with different facets of our running, technique, strengthening the muscles, toughening the soles, or just learning to relax while running. Each surface provides a different type of massage for our feet. And therefore, I suggest not being afraid to seek out and run or walk barefoot on each of the different grades of surfaces.

Final Reminders for Beginners

Always keep in mind where you are beginning. Don’t overdo. Start short, slow, and build gradually, on each new type of surface or terrain. And relax, relax, relax. Don’t turn the Running Barefoot adventure into a chore.

I’ve always done a significant percentage of my Running Barefoot, so I may not be the best person to ask what kind of schedule a newby barefooter should start with. In general, what I have seen as others begin to run barefoot;

  • One schedule does not fit all,
  • as your body adjusts (or not), the schedule should probably fall by the wayside anyway
  • Start SHORT
  • Start SLOW
  • build GRADUALLY.
  • LISTEN to what your feet and body tell you.
  • ADJUST how long, how far, how fast, how often you run/walk/stand/wiggle your bare feet according to what your feet and body tell you.
  • Success is the journey, not the end.
  • The more you hurry to succeed, the longer it will take to succeed.

…more posts about Beginning to Run Barefoot

Comments

Comment from johnnydajogger
Time 2009 June 21 Sun at 7:21 pm

I’m confused about 2 issues:
1. I have zero problems running on grass, astroturf or dirt trails. However, I cant run at all on the roads. I use the same running technique and relax as i do on softer surfaces but cant seem to run more than a few yards on the road.
2. I currently have PF and tried barefoot running which I think only aggravated the problem and set my recovery back. Isnt an injury such as PF sort of like a broken leg? You wouldnt run on a broken leg in order to strengthen your leg muscles. You would keep it in a cast until it healed. Maybe the principal is the same with PF and other injuries, i.e. wear shoes sort of like a crutch or a cast until the injury eventually heals itself and then go barefoot? What do you think?

Comment from stouchbag
Time 2009 June 30 Tue at 10:16 am

johnnydajogger:

Man I had a viscious case of PF a couple of years ago. I was prescribed orthotics and got me some fancy shoes. I couldn’t even go barefoot for like an hour without pain in my foot and knee. It sucked, bad. Turns out, it was all due to my hips and back not functioning properly. I would run and do stuff while misaligned and it was absolutely destroying my left leg. It took me the last two years to re-align my body and become functional at the hips. Now I can go all day long barefoot, I threw out the orthotics and shoes a year ago. I just recently started trying to do everything barefoot, and man it’s working out great. I still have occasional pain but it slowly improves every day without a doubt.

What I’m trying to say is that it’s highly probable that you have some other alignment issues with your body, most likely your hips (and my podiatrist never even mentioned this possibility). My advice for you would be to do some research on proper body mechanics and alignment. I recommend, “The Egoscue Method of Health Through Motion” by Pete Egoscue as a starting point (great book in my opinion and there are others, just search the web). His recommended exercises seem silly at first, but if your open to his ideas and stick with it, it will work (at least it did for me). The best part is that he will show you how to evaluate your own body. Remember (and this was very hard for me) that it will take you a significant amount of time to re-align yourself and you have to do it slowly and methodically. I quit running altogether until I got myself to where I could walk without any pain. I didn’t perceive any progress for a couple of months after I started all this. If your dedicated, it will work, and you’ll travel down a path of self discovery of your body and mind (because the two function as one). But I tell you the patience to try this method of healing yourself is soooo worth it. For me it was like starting over at age 2 and re-learning how to use my body all over again. Improving anything in your life takes time, effort and dedication. It takes time for your body to heal. Patience and openness always pay off big trust me.

Sorry if some of it sound cheesy and cliche, but that’s my advice.

Pingback from Running Quest | 12 Step Program to Run Shodless – How I plan to go barefoot while staying injury free.
Time 2009 October 16 Fri at 11:35 am

[...] Running Barefoot – Barefoot Ken Bob’s site is filled with great information, though it can be overwhelming. He’s also not open to the idea of wearing any shoe, even if minimal, so this can be off-putting for beginners. [...]

Comment from Barefoot Ken Bob
Time 2009 October 19 Mon at 6:20 pm

First of all, there are some recent studies that suggest stress helps the bones heal (not just strengthens the muscles).

Secondly, plantar facsiitis responds very well to movement, flexing, and exercise. The worse symptoms seem to be worse, after NOT moving the feet for a while (like when you first get out of bed).

Anyway, I’ve written extensively on the topic, here:
http://runningbarefoot.org/?p=426

Have fun, barefoot ken bob

Comment from Barefoot Ken Bob
Time 2009 October 20 Tue at 4:46 pm

Running Quest,
If one wants the benefits of Running BARE foot, one must remove the footwear.

It is a lot like not wearing earplugs, while learning to sing. Sure, our ears won’t hurt so much, when we first try singing, and are making horrible noises. But, the first step in singing on-key, is knowing when we are off-key.

Likewise, the first step in improving our running technique, is to remove anything that gets in the way of our ability to perceive when we are running “off-key”.

If any of you are among those rare birds with perfect pitch, then by all means, run with shoes. But, if you’re like the vast majority of us, you’ll benefit immensely when you have the ability to fully perceive how well, or badly, you are running.

Unfortunately, the recent push, by various manufacturers, to sell minimalist footwear as “transitional” or “barefoot” footwear, is damaging many, many feet, because people are continuing to run badly, too far, too fast, before they have taken the time to start short, slow, build gradually, and most importantly, LEARN how to run gently.

Comment from quone
Time 2009 October 22 Thu at 6:44 pm

Thanks Ken Bob for your help. I have been following your advice and I’m starting with BFR and possibly going to VFF’s for the winter.

I had a big day today. I have been going BF for a couple months and went to 1.75 mi BF today on the track. I really appreciated your advice to not worry about the foot landing and just try to relax. My issue was that my left foot (only the left) felt like it was possibly hitting heel first. Any tips for me? Relax the ankle more, or maybe the ankle is stretched enough? Is there any case where someone should try to land midfoot? Thanks

Comment from quone
Time 2009 October 22 Thu at 6:46 pm

my ankle is *not stretched enough.

I will add that the things that helped me go further than before today were to think about lifting from the knees, and also to move the hips forward AND DOWN (to keep the knee bend)

Comment from johnnydajogger
Time 2009 October 22 Thu at 7:26 pm

Thanks so much to stouchbag and barefoot Ken Bob. I also found out that my PF problems were hip related and as soon as I started doing hip abductor exercises at my gym, the PF problems started to disappear! Its been several months now of hip abductor exercises and I think I’m almost 100% cured! Here is the link to the article which motivated me to try hip abductor exercises:

http://footloose.runnersworld.com/2009/04/to-prevent-leg-injuries-look-to-the-hips-not-the-feet.html#comments

I had tried all kinds of other remedies (including BF running) with no success. My hips must have been relatively weak and that caused the PF problems. I’ve also now added some BF running on grass and am doing the rest of my running on a minimalist shoe, the NB 790. Eventually, I hope to go BF completely. I’ll check out the Egoscue method on the web. Thanks for that info. I apologize for taking so long to respond but I just noticed your post today. Thanks again.

Comment from johnnydajogger
Time 2009 October 22 Thu at 7:59 pm

I also wanted to respond to Barefoot Ken Bob’s comment about PF responds to movement, flexing and exercise. 3 out of the 4 doctors I went to about PF told me to rest it. I did rest it completely and got zero results. Doc #4 told me I could run on it up to it being painful. At first, I could only run about 10 mins. Over a period of several weeks, I was able to run pain free according to my normal training routine. I didnt test it by doing speed or running hills which I think might have challenged the injured foot too much but I can run all the long slow stuff I want. Running on PF actually was greatly responsible for my foot healing itself. I never would have thought it! Thanks Ken Bob!

Comment from wannabarefoot
Time 2009 November 20 Fri at 7:01 pm

Ok, I have run several marathons. I had a recurring problem with shin splint, left leg, same spot (in shoes). I was out of alignment, and had that corrected, but ended up with a stress fracture due to stupidity and overuse. While healing from the fracture, I read Born to Run and it all made good sense. So during my recovery, I began to walk barefoot, up to 10 miles. When I started running again, I began very slow and short. I got a pair of VFF and began doing my warm up run in those, trying to make the transition. I’m up to 50 minutes of running now. I have absolutely no pain in either leg. BUT, since running on my toes, which I found I do much more barefoot, I have developed pain I guess I would say in the top of my left foot (only); right foot, leg are fine. I can run without pain. But when I walk, I have significant pain (soreness) when my foot “bends” when walking. It seems to be right at the point where my foot meets my leg. Any ideas? Perhaps I didn’t start out slowly enough? Why only on the left? Is that foot maybe much weaker than the right? Maybe I’m tensing the left foot. Should I back off the barefooting and start over, like at 5 minutes instead of 20, or will I work the soreness out? I am thrilled with barefoot running, by the way, because I have NO leg pain which has plagued me for years. The foot thing I can live with; it’s just severe soreness, but if I can figure this out, I’ll be so incredibly happy. I hope someone has an idea what I can do. Thanks in advance.

Comment from Barefoot Ken Bob
Time 2009 November 20 Fri at 8:18 pm

wannabarefoot,

I’m a bit confused, are you running barefoot, or in Vibram Five Fingers? Because we’re seeing a lot of people hurting themselves in Vibram Five Fingers. Think about it, the reason you bought them was because you wanted to run barefoot, more than your bare feet are ready to run, which is exactly why you should not wear them, until after you have taken the time, to start at the beginning, learn how to run BARE foot, by listening closely, and wisely, to all those wonderful nerves in your sensitive soles, which, if you weren’t wearing the Vibrams, would be screaming, “HEY! You’re not running correctly, and until you do, you definitely shouldn’t be running very much!”

Take off the Vibrams, listen to your soles, let your feet rest, when your soles scream at you, and meditate a bit about how to run more gently.

For some hints:
http://runningbarefoot.org/?page_id=525

http://runningbarefoot.org/?cat=265

Comment from wannabarefoot
Time 2009 November 21 Sat at 11:49 am

I started running barefoot, but my toes rubbed raw, so for longer distance, I got the Vibram Five Fingers. Maybe I’m doing it backwards then. Just slowly slowly build up barefoot, and you say that will teach me how to adjust my form? I’ll try that. And I did read the beginners tips. I need to find a better beginning surface than concrete I think. Thank you for your help.

Comment from BarefootPatrick
Time 2009 November 21 Sat at 3:01 pm

Hi All,
Just got going barefoot about 3 months ago. Started on a treadmill and have been on pavement as well as a local running (spike) track for the past month. While I feel great – today I did 5 miles without even thinking about it – my ankles hurt a bit and the tops of my feet feel like they have bruises. Are these muscle aches due to the new running technique? Should I back off a bit? I’m doing a 5 miler a week from today and planned on doing it shoeless. I just want to make sure I’m doing it right and not hurting myself.

Thanks,
BFP

Comment from Barefoot Ken Bob
Time 2009 November 21 Sat at 3:30 pm

quone,

Rather than trying to force the foot to land midfoot, bend your knees some more, lift your feet sooner, and more frequently. One other point, is to gently curve your toes up, on landing, then you will be landing midfoot, But, again, relax the calves, relax the foot, and let it spread out over the ground as it lands.

Comment from Barefoot Ken Bob
Time 2009 November 21 Sat at 3:42 pm

wannabarefoot, BarefootPatrick,

Yes, if you’re feeling aches and pains, when you’re first starting out, the safest thing is to assume two things. 1. You need to make adjustments in the way you are running. 2. you should not be running very far – maybe even just walking – until you sort out the technical aspects of how to run.

Barefoot Patrick, those pains in the tops of your feet, are probably the beginning of a stress fracture, or they will be if you continue running too far, before learning how to avoid producing the stresses that cause those pains.

Now, how to reduce those stresses? Make sure you’re not trying to push-off, or run up on the toes or balls of the foot. Secondly, when you lift your trailing foot, be sure to make an effort to lift the entire foot, including the front of the foot, not just the heel. Lift, lift, lift, no pushing off!

And finally, occasionally my ankles start to hurt, particularly when I’ve been doing a lot of running on nice flat surfaces. Of course “a lot” is relative. For me, after a few hundred miles on flat surfaces, my ankles start to hurt. The ankles want to flex sideways a bit, otherwise, I suspect we’re wearing a groove in one direction in the ankle joint. So, to avoid these pains, I occasionally run on uneven terrain, besides it’s a bit more stimulating for the mind, and fun!

Just keep in mind that our bodies and feet need/want variety.

Comment from BarefootPatrick
Time 2009 November 22 Sun at 10:08 am

Thank you! I realize now that I am too much on the balls of my feet which is causing me to “push” instead of lifting like you said. Obviously I should be using the whole foot – not just the front. I will try that adjustment and let you know how it goes. In your opinion do you think I would be OK doing that 5 miler next Saturday?

Thanks again!

Comment from dakameo
Time 2009 December 20 Sun at 4:28 pm

Barefoot Patrick, don’t get confused. You WANT to be on the balls of your feet. You don’t want to be on your TOES.

But your point is correct – lift the whole foot. The difference can be seen very easily by repeatedly bouncing into the air on both feet using the elasticity in your legs. Try it normally and you will push off and toes down. Try lifting your toes UP as you jump and you will see the difference.

The heel can touch the ground. As long as your centre of mass is over the ball of your foot, (with good posture) you will be fine.

Comment from Barefoot Sal
Time 2009 December 23 Wed at 4:35 pm

I got several new games for my iPhone. Such fun I had when I just played, not worrying about scoring or speed. Weeks later, I want to hit the scoreboard. I want to be faster, better, more awesome! This is the downfall of joy. When I first began Barefoot Running, I didn’t think about distance. I left my watch and GPS at home. I was lighthearted, and tried to be gentle with myself. I only thought about my form, breathing, posture, and how awesome it was that, after years, and several marathons, I was RUNNING DOWN THE STREET BAREFOOT! Now, I want to be faster, better, more awesome! And guess what? I’m not having fun. You know what an activity is called that’s no fun? It’s called work. And I didn’t start Barefoot Running to engage in work. Next time, I’ll leave my watch and GPS at home; I’ll take an undetermined route; I’ll smile; and have FUN!

Comment from jsindelar
Time 2009 December 28 Mon at 7:48 am

Hello- I’m looking for videos of good running to absorb. I read “Born to Run” and tried u-tubing the Terahumara and also … um… the american champ who is sponsored by Brooks, I forgot his name…(I don’t have the book at the moment, but I did use correct spellings when I googled)- but couldn’t find decent videos where I could get a good look at their technique. Anyone have some suggestions?

Comment from Barefoot Sal
Time 2009 December 28 Mon at 10:44 pm

I too have failed at finding videos of good barefoot running technique. I did however, view several quick videos on here of Barefoot Ken Bob; running various events, taken by random people, it seems. However, I should hope you don’t wait until you find the perfect video before going out there and getting your feet dirty.
Okay, fine. If you insist. This one looks pretty good:
http://www.youtube.com/watch?v=0sYxUEGhKBI

Comment from firstimerunner
Time 2009 December 29 Tue at 5:23 pm

I just got back on the road again after suffering a left leg tibia stress fracture. It was two months ago when I was given the green light to run again. I’m slowly building up in Vffs and things were going well until I noticed a slight discomfort in my old injury area.
Reading this a article on ‘Beginning’ I’m afraid to think what is happening to my left leg again. I hope that ‘too much’, ‘too soon’ is going to bite me in the rear again!

Comment from abrakalonius
Time 2010 January 7 Thu at 10:49 am

Ken Bob,
I started running barefoot not about 2 weeks ago, and am loving it. I am taking it slow, but I wanted to know if it is still okay to run in shoes(which feel uncomfortable now) because I am running a 10k in a few days and a half-marathon in about a month, and I know I won’t be ready to run that long barefoot right now. Thank you so much for your amazing site.

Comment from Barefoot Ken Bob
Time 2010 January 7 Thu at 11:40 am

abrakalonius,

First of all, let me make this perfectly clear – you do not now, and never have needed mine, or anybody’s permission to run in shoes.

Secondly, IF your shoes are not causing you problems, if you are not getting injured while running in shoes, if you can run gently in shoes, then by all means, you certainly don’t need to throw them away right now.

The idea of running barefoot is that it can teach you how to run better – but, like school, we don’t spend all of our time studying. Hopefully, however, you will benefit from your barefoot schooling, even when you aren’t barefoot.

However, if your shoes are uncomfortable, try to remember, that even during your 10k, you do have the choice to take off your shoes and finish barefoot.

Most importantly, running, with or without shoes, is always your choice – let no one tell you different.

Comment from abrakalonius
Time 2010 January 7 Thu at 2:39 pm

thank you, your wisdom and advice are much appreciated.

Comment from adamjoyce1
Time 2010 January 29 Fri at 7:54 am

I have just come upon this website yesterday and I am intrigued. I used to run a couple years ago, but have recently had little exercise. I was wondering about the best way to go from couch to running, especially in the cardio area. Will my cardio endurance catch up as I slowly work up proper running technique? Also it is winter here in Michigan and I was wondering if running on a treadmill or indoor track would be an effective way to start, or will the lack of terrain only hamper me from running right? Should I start by walking? or just launch into running?
Thanks

Comment from Barefoot Ken Bob
Time 2010 January 29 Fri at 8:18 am

adamjoyce1,
For the time being, you don’t even need to worry about running, getting in the miles. Just begin with going barefoot around your house, and getting used to letting your soles touch, feel, and respond to the various textures (hard floor, carpet, perhaps concrete in the basement or garage).

Practice walking in place, as you learn to reduce bounce, and later running in place.

Take advantage of the long cold winter (I grew up near Interlochen, Michigan) to restrain yourself from doing the dreaded “too much, too soon” mistake – not just for the sake of your soles, but also, to build up your cardio VERY gradually.

The lack of terrain probably won’t hamper you as much as the fact that you’re probably not ready to worry about putting in the distance yet anyway.

So, for now, just walk, short, and slow barefoot around your home, and pay close attention to what your feet, soles, joints, and body tell you. Pain is a message to change what you’re doing, or to stop and rest.

And this spring, you’ll be ready to take your bare soles outside, a little at a time. And by summer, you’ll be ready for one of my Running Barefoot Workshops.

Pingback from Naturally Engineered » My First Time Running Barefoot
Time 2010 February 1 Mon at 4:51 am

[...] was when I remembered some of the advice on Barefoot Ken Bob’s website: “If you wear some kind of minimalist, or “transitional” footwear, before you have had [...]

Write a comment

You need to login to post comments!