Good Form Running: The Future

There are many methods designed to improve your running form but none are simpler or more effective than Good Form Running. I had the unique experience last night of attending a Good Form Running clinic with founder Curt Munson and Olympian Grant Robison. Effective, versatile, and immediate Good Form Running is the future of running.

With our emphasis on running naturally it’s easy to embrace such a fantastic running method. Biomechanics is the next “technology” in running. Rather than fancy technology the future is running form. On the wings of Programmed to Run, Born to Run, Chi Running, and barefoot running along with the long time knowledge and experience of Lydiard, Pyrie, Tom Miller, etc; Good Form Running consolidates all this information making it simpler and easier to use for ANY runner regardless of speed or experience.

The clinic is simple. Efficiency is explained and the emphasis is on “proper” training, not necessarily “more” training. And why not? Most sports emphasize on the proper way to hit a golf ball or shoot a basketball not just encouraging more practice. After a basic understanding of efficiency, participants are then video taped with shoes and then barefoot by the top level coaches (who are also genuinely great guys!). The focus then proceeds to the 4 simple principles espoused by Good Form Running:

1-Good Posture and Alignment

2-Land on the Midfoot

3-Lean from the Ankles

4-Increase Cadence..180 per minute

After a few simple drills, participants are able to immediately feel the difference of the new found method. To further the experience participants are then able to watch themselves and notice the subtle differences which occur immediately and undeniably as the new method is realized and practiced. Long term change in biomechanics takes many miles of focus and practice but Good Form Running allows an easy and simple transition to better form.

Whether you have the opportunity to attend a Good Form Running clinic or not, check out their website at www.goodformrunning.com and perfect your biomechanics starting now. It’s easier than you think!

see our updated posts at RunNatural.org

Great Day Running

So I took to my minimalist running shoes and headed out for a 10k race today. What a fabulous day to run. Slight cloud cover, cool temperature, and a good cross country style course (hills, grass, trails, and some road). I ran a personal best today and had a blast. It is great to be able to run again. For years I had given up running because of what it did to my knees, but then I have been using a FiveFingers style shoe to run in for the past 6 months along with some barefoot running and have found my joints to LOVE IT!!! I have run longer, faster, and more comfortable then I ever have even when I was competing at running in high school.
It is a joy to find a passion and love for running again.

Barefoot meets Ultra

People would not consider me a barefoot runner.  I am an ultramarathon trail runner.  It’s what I do and who I am.  Mountains call to me, mystify me, and consume me.  If I denied the addiction I would be lying.  Running barefoot in the Wasatch Mountains for 20, 50, or 100 miles is not practical though.  Barefoot Ted would be disappointed because it is possible, just not practical…but hear me out.  My approach and style does mirror barefoot running rhetoric.  So how could trail runners, ultra runners, and just about any runner effectively incorporate barefoot rhetoric into their running?  Read on and find out.

The basis for barefoot running is that it encourages natural and efficient biomechanics, proprioception in the feet, a quick and light running style, and strengthens your feet, all while keeping you running healthier, happier, and faster!  Who doesn’t want all those things?  Yet the Wasatch Mountains present some problems.  They are ridiculously rocky, steep, and gnarly.  The lower trails have more thorns then ants and the upper trails are closer to boulder fields then an actual trail.  As a competitive trail runner I need the ability to crank out serious miles at fast speeds while keeping my feet from getting pulverized into mincemeat.  Even the Tarahumara wear leather sandals on the relatively mild Leadville 100 (I assure you that the Wasatch 100 course has substantially tougher terrain and much worse footing!).  So what are my options?

I start with my recovery runs.  I’ll run barefoot for 2 or usually 3 miles, mostly on grass, on my easy days.  These runs are at a very slow pace giving my body a chance to recover while incorporating the benefits of running barefoot.  It’s a great way to begin the process of strengthening your feet, plus it always feels so good to kick off those shoes and do a few laps around the park  (read and incorporate the article “Transitioning to Barefoot Running” before going this far).

Vibram Five Fingers are currently the best option for minimal protection footwear.  I’ll go up to 5 or 6 miles around town, foothill trails, or dirt roads with these.  They are a great way to prevent thorns and jagged rocks from tearing up your feet.  I know people who run farther in these but either my feet aren’t yet strong enough or I just need a little more protection on longer runs.

Most people’s light weight trainers and racing flats now become my max protection shoes.  These shoes are light, flexible, and low profile…but I go even one step farther.  In my mind there is absolutely no reason to add a chunky heel to a shoe.  It only encourages you to heel strike which is poor biomechanics.  So I take my shoe to the local shoemaker where he proceeds to unpeel the outsole, cut off 10mm of EVA, then glue the outsole back on (you can try this at home, but start with your least favorite shoe).  I now have a shoe that has even proportions from heel to forefoot, is light, flexible, and closely resembles barefoot running.  Now I’m ready to log 40, 60, or even 100 miles per week in the mountains running with barefoot like efficiency but modern day protection.  I prefer trail shoes for this buying them ½ size larger then usual giving me lots of toe room and keeps me from jamming up on steep downhills.  Favorites include the LaSportiva Fireblade, the Montrail Mountain Masochist, and the New Balance 100.  Remember to axe those unnecessary chunky heels!

It’s not as unusual as you would think.  Ultra runner extraordinary Anton Krupicka has been doing this same thing for years logging nearly 200 miles per week in minimalistic footwear and winning nearly every race along the way.  Check out his video “Indulgence: 1000 Miles Under the Colorado Sky”.

I’m not proposing that we each start running 200 miles per week but I do believe that each of us can become stronger, healthier, and happier runners by incorporating barefoot running strategies into our weekly and daily running routines.  Having just successfully completed the Bear 100 in minimalistic footwear, I can attest to the benefits of running with more natural footwear.  My biomechanics have adjusted, my injuries have dissipated, I recover quicker, and I am loving running more than ever.

Transitioning to Barefoot Style Running

How to change from regular running shoes to minimalist shoes such as Five Fingers…

Running in Minimalist Footwear in Saint John, Virgin Islands

For nearly two decades my family has run (no pun intended) a specialty running store with the philosophy that less is more.  We have preached that too much support makes for weaker feet and that people should use the least supportive footwear combination for their particular situation and work towards strengthening their feet as much as possible to avoid future problems.  Support shoes and orthotics might be a great short term fix, but they’re definitely not a long term solution and only lead to weak feet and arches, dependence on them, and future injuries. In my 18 years of working at running specialty I’ve had a chance to see many various people and their injuries and successes over the years.  One common trend I have seen over the years is that the runners who keep their feet strong and change things up on a regular basis seem to be the most successful (my definition of successful is being able to run and stay healthy in body, mind, & spirit).
We brought in Vibram Fivefingers to our store originally after we had a customer that could not shake his shin splints regardless of what traditional methods we tried.  He had been through every shoe, stability device, insole, stretch, etc. you can think of.  He finally decided to give the barefoot thing a try, and next thing you know things were starting to improve.  He got a pair of Fivefingers (which seemed like a bit of a revelation when we first saw them!) and we’ve been selling them ever since.  The concept has slowly gained traction, selling more and more with time as people relate their success stories to their friends (most of whom think they are crazy).  We have sold over 100 pair of VFF’s every month in 2009 since winter waned.  In three plus years of selling these things, I am yet to hear from someone who regretted their decision to buy them.  That’s pretty impressive considering the thousands of pairs we’ve sold!
It’s always been interesting how differently people take to the idea of barefooting to strengthen their feet.  Some just don’t want to go there.  Many are just creatures of habit and have worn the same shoe for the last ten years and don’t want to change.  Some say they *might* give it a try some time.  Others ditch their shoes all together.  Some just jump right in and go do ten miles in Fivefingers the first day they have them (these people DO get sore!)  When people get a new pair of shoes, we often joke and say “no twenty milers on these tomorrow” but some people really need to be told that!
It’s important to note that those who run too hard barefoot or in minimalist / zero drop (no elevated heel) footwear for the first time don’t generally notice that much soreness on their actual run.  It’s the next day when their feet are sensitive or their Achilles & Soleus (lower calf) muscles are so sore that people are asking them why they are walking funny that they realize they *might* have over-done it just a  bit and that they really haven’t  used those areas as much with traditional running shoes.  That said, I think it’s really important that these people aren’t getting injured, they’re just getting really sore!  The beauty of minimalist footwear and barefooting is the bio-feedback your body gives you.  Unlike in normal shoes, your body lets you know that it’s had enough before it breaks.  I’d rather have my body telling me I’m overdoing it by making me sore than be injured any day!
Also of note is to keep in mind that everyone is different.  I know people that have transitioned straight to minimalist footwear running 50+ miles a week and said they didn’t even really get sore!  On the other hand, I know people that have gone five minutes who were totally sore the next day. Most of us fall somewhere in between (imagine that!).
Often in the past and especially since we started selling FiveFingers to runners over three years ago, people have asked me how to phase barefooting into their running routine.  I usually ask a few questions to assess their foot strength and then make a recommendation based on how sensitive they are and how strong their feet are.  Since we are broadcasting to the world, my minimalist friends and I have put three programs together: One for weaker feet, one for average feet, and one for people who feel they have very strong feet.
Program 1: Weaker Feet (HTML), Printable PDF or a *very* conservative approach
Program 2: Average Feet (HTML), Printable PDF

Confessions of a "barefoot" runner

Hi. My name is Quirl. I'm a barefoot runner. I've been clean for 8 months... Yeah, my name is Quirl but you can call me Jacob, most people do. I should probably clarify though that I'm not an exclusive barefoot runner. Don't get the wrong idea, I don't walk around without shoes at school, I don't go to work in sock feet, I even wear shoes around my own house sometimes. I just want to be up front with y'all, I'm not that guy. I don't picket gas stations that have "no shirt, no shoes, no service" posted on the door. I sneak in a little flip flop action on occasion and if I'm really honest with you I would tell you that I have 6 times more shoes in my closet than the average guy. Maybe more than some girls even -cringe- . okay, okay, I don't even wear my Fivefingers to the grocery store at midnight when I run out of milk. (I drink whole milk) I definitely don't wear them to the grocery store at midday. That's because my girlfriend has convinced me that they are ugly. She would know. I can't say every outfit I put on is the epitome of contemporary fashion but lets just say my blue vibrams don't really match much. Except my urban camouflage pants, I'm kidding, about owning camo pants not about whether they match or not. I don't even wear them to run all that often because, well, it hurts to run on the road. So for a long tempo run on Saturday instead of velcroing my VFF's I lace up my SHOES (ASICS speedstars).
I still run barefoot. As much as I love shoes, especially running shoes, I would prefer to run without them. I could rattle off more information about brands, models, weights, impact reducing technologies, and stabilizing properties of running shoes than you could probably stomach without losing your lunch. Despite that or maybe because of that when I kick off my shoes and take off running I feel like my feet have been unhinged. Its so... clean. Every step I take is like a personal clinic in bio mechanical goodness. I feel faster. Like I might even catch mister Bolt from behind while he is warrior posing towards the sky. I feel lighter. Like I might be flying over the grass with the ease that Dibaba floats on the track. It's an addicting feeling and yeah, I'm addicted.

Human Capability of Running

How many of us have been told that we are incapable of running because it does damage to our joints or we just get injured too often? In his book, “Born to Run: A Hidden Tribe, Superathletes, and
the Greatest Race the World Has Never Seen.”, Christopher McDougall states his past of extreme sports and life endangering journalistic assignments, but yet he was often injured from just jogging 2-3 miles. Most of that jogging was also done on back country dirt roads not pavement.
Through much research and the study of the Tarahumara tribes he was able to find his ability to run. His body, as been told was never to run, was truly Born to Run!

Many of us can find the love and passion for running if we just hold to appropriate form and biomechanics. Our bodies are designed to take the stress and pressure of running if that stress and pressure is applied in the appropriate places. Many methods have arisen as of late to bring runners back to their natural form. These methods invite runners to often run barefoot or use a very minimalist style running shoe similar to the Five Fingers from Vibram. The advantage of these approaches is in the way the runner approaches the ground. He is more often utilizing his midfoot to strike the ground instead of heel striking. This will then allow the muscles in the body to take on the pressure instead of the joints.
Running can continue to be a very enjoyable and uplifting experience for everyone no matter how old or how young. Many are latching onto this rapidly growing barefoot running movement because they have experienced decreased injury rates, increased endurance, and overall more enjoyment with running. There are still many out there that do not want to hit the pavement with nothing between themselves and the ground, if this describes you then you should look at a minimalist or low profile style shoe similar to the Vibram Five Fingers, Mizuno Wave, or even utilize racing flats (the issue with the latter is they won’t tend to last very long).
Much of this will take some time as you engage in minimalist/barefoot running. You will have to strengthen your feet, your ankles, and various other leg muscles that you may not be used to utilizing. We have noticed an increase in Soleus (Muscle in the Calf) pain for the first couple of weeks, but it really has not taken active runners much time to adapt at all, plus for an individual that is just getting back into running there is not going to be much more muscle pain than running in the first place, but they will have reduced joint pain overall. Many that we have worked with have found their love for running again through using proper biomechanics.
We hope that the information we provide through www.Barefoot-Running.com can help you learn to improve your running experience by taking advantage of the barefoot running movement the best way for you specifically.