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Issue 8 – Spring 2013. World’s first barefoot & minimalist running magazine, written by barefoot runners, for barefoot runners. Lots of running and health related info. IN THIS ISSUE: A conversation with Chi Running founder, Danny Dreyer, the history of the Boston Marathon, alcohol and its effects, focus piece on renowned ultrarunner Anton Krupicka, an investigation into bottled water, hip loosening exercises, the life of a coeliac – plus reviews, the latest news, letters, questions, blogs and more.
Citation preview
Spring
2013
Issue 08
FREE
You saw joy and you showed us how cruel you could be.
I was stunned, angry and confused,
Today I'll run.
I will run in defiance of you.
You tried to instill fear.
When I see fear, I will conquer it,
And I will run.
I will run in defiance of you.
You showed us your hate.
When I see hate, I will show love,
And I will run.
I will run in defiance of you.
You highlighted prejudice.
When I see prejudice, I will teach inclusion,
And I will run.
I will run in defiance of you.
You may claim your God is true.
When I see religious intolerance, I will embrace all,
And I will run.
I will run in defiance of you.
Your aim was to hurt.
When I see pain, I will comfort,
And I will run.
I will run in defiance of you.
You tried to take my voice.
When I see oppression, I will fight for human rights - even yours,
And I will run.
I will run in defiance of you.
You wanted to divide us.
When we see division, we will unite together,
And we will run.
We will run in defiance of you.
You will try to physically break me,
To stop me from running.
I will crawl.
I will crawl in defiance of you.
You will see my defiance and restrain me.
I will lie and dream of freedom.
I will dream.
I will dream in defiance of you.
You may destroy me.
I will inspire others.
They will run on my behalf.
They will run in defiance of you.
Your name is not important
You have not succeeded
We do not care what you think.
We will run in defiance of you.
And remember.
How to contact us
Barefoot Running Magazine
TRC Publishing UK Limited
21 Lyric Mews,
Silverdale,
London
SE26 4TD
United Kingdom
ISSN 2050-9022
email: info@bfrm.co.uk
website: www.bfrm.co.uk
tel: +44 (0) 845 226 7301
Overseas: +44 (0) 208 659 0269
Cover picture: Anton Krupicka
courtesy of New Balance
Insert picture: Courtesy of Eric Rutin
Poem: In defiance of you by Kate Kift
http://barefootkatiek.blogspot.co.uk
The health and fitness information presented in this magazine
is intended as an educational resource and is not intended
as a substitute for medical advice. Consult your doctor before
attempting any of the exercises in this magazine or any other
exercise programme, particularly if you are pregnant, elderly
or have chronic or recurring medical conditions. Do not
attempt any of the exercises while under the influence of
alcohol or drugs. Discontinue any exercise that causes you
pain or discomfort and consult a medical expert. Neither the
author of the information nor the producer nor the distributors
make any warranty of any kind in regard to the content of the
information presented in this magazine.
www.trcpublishinguk.co.uk/bfrm
Find us at:
www.facebook.com/BarefootRunningMagazine
@BareFootRunMag
Anna Toombs Movement therapist, Pilates instructor,
running coach & author
anna.toombs@bfrm.co.uk
@ToombsAnna
David Robinson Movement therapist, sports performance
specialist & author
david.robinson@bfrm.co.uk
@barefootdrrob
Gareth Underhill Personal trainer, sports scientist
(Biomechanist/Physiologist)
gareth.underhill@bfrm.co.uk
Steven Sashen Creator of the Xero Shoe & sprinter
steven.sashen@bfrm.co.uk
Leigh Rogers Holistic sports nutritionist, health & wellness
coach
leigh.rogers@bfrm.co.uk
Togo Keynes
Cycling Coach, Sky Ride
Leader, Spinning Instructor,
Personal Trainer, Holistic
Health Coach & Nutritionist
www.njingacycling.com
Ricardo D’Ash Avid barefoot runner and co-founder of
the Maidstone Barefoot Dashers
Ricardo.d’ash@bfrm.co.uk
Steve Gangemi
(AKA Sock Doc)
Chiropractic physician &
MovNat coach
www.sock-doc.com
Monja Knoll
Psychologist, Lecturer and
Tim Minchin fan Ian Hicks Barefoot running enthusiast
ian.hicks@bfrm.co.uk
Chris Fielding Blogging enthusiast and barefoot runner.
Founder of Barefoot Beginner
www.barefootbeginner.com
Jonathan Mackintosh Keen ultrarunner and blogger
www.pixelscotland.com
Hi Everyone
Well, we’ve been a bit behind
with this issue but the weather
has been a bit behind too so
that’s alright! Glad it’s getting
warmer..
We have a bigger than ever
issue for you (number 8!),
including some new contributors.
Ultrarunner, Jonathan Mackintosh,
has reviewed the Mizuno
Cursoris for us whilst another new columnist, Chris Fielding, has
been investigating gluten free beers. To complement this, Abby,
a coelic sufferer, has kindly given us a very positive account of
living with coeliac disease, whilst our nutritionist, Leigh Rogers,
explains the pros and cons of alcohol.
I had a great Skype chat with Danny Dreyer, founder of
ChiRunning, whose spiritual approach to running has helped
thousands achieve better running form (see page 52). David
has been in his lab again – beware if you drink out of plastic
bottles because you’ll be having second thoughts after
reading what he’s found!
Togo Keynes (Njinga Cycle Tours & Training) gives us some
pointers on choosing the right bike, whilst we offer some hip
opening exercises to
improve overall movement
and running form.
The usual news, letters,
pics, etc. are sprinkled
throughout, including a
piece from someone who
tells us what it’s like to be
on the receiving end of a
barefoot running enthusiast’s
rants!
We’d like to dedicate this
issue to those affected by
the events at the Boston
Marathon and thank Kate
Kift for letting us share her
poignant words with you all
(page 2).
Run Strong, Run Free
Anna & David
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 5
International News National news 56
On track 72
International news 76
A conversation with... ChiLiving founder Danny Dreyer
52
The Green Room Abby Turner – on being a
‘Coeliac’
62
Try this at home Freedom is HIP!
4 exercises to open the hip joint
74
How to: Purchase the correct bike for
your needs
80
Write back at you View from the other side by
Monja Knoll
84
Next Issue What’s coming Summer 2013
121
1 National news 72
On track 90
International news 92
Main feature The history and evolution of the
Boston Marathon 1897 - 2013
8
In focus Anton Krupicka - Standing on
top of the world
12
David’s laboratory Bottled water! Is it crystal clear?
20
Book review Barefoot Walking: Free Your Feet
28
Injury corner Educate yourself to recover from
and prevent injury
36
Technical tip Postural alignment
42
Nutritional nugget Alcohol - just how good is it for
you really?
46
P a g e 6 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Anna’s pause for thought Tips and general musings
18
Chris Fielding Roving Barefoot Reporter
58
Sashen speaks Barefoot Running is bad for you!
66
Backchat David Robinson’s latest
124
Backchat David Robinson’s latest
136
The Season in pictures 4
Clubhouse calendar 98
It’s your letters Your stories and thoughts
98
The society pages What’s happening within the
Barefoot Runners Society
100
Product reviews and
results B
102
Club directory Find a club near you
123
Outside the lab Other peoples’ labs
27
Questions & answers Your questions answered
32
Season in pictures A showcase of what you have
been up to
34
Caught in the web Internet snippets
49
Events Stuff that’s going on
50
Assorted goodies Products worth a look
70
What’s on 2013 events and race calendar
86
Barefoot Running UK The latest from Barefoot
Running UK
94
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 7
Main feature
P a g e 8 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 9
he events that occurred at
this year’s Boston Marathon
shocked the whole world –
runners and non-runners alike. We
wanted to pay tribute to those who
were affected, but rather than
dwell on the awful details of what
happened, we thought we’d delve
into the history and evolution of this
great race and remind ourselves
why runners run and why we won’t
be stopped!
The first Boston Marathon was held in
April of 1897, with just 18 participants.
Back then, the race distance was
24.5 miles and remained that same
distance up until 1924 when it was
brought up to the standard 26.2
miles to conform to the IAAF ruling.
The course is run through eight
different cities and towns of
Massachusetts. As one of the
Marathon World Majors, it is the
oldest and also the one with the
highest elevation change, with a
series of challenging hills that begin
at around mile 16 and finish around
mile 21. People familiar with route
will know that the last hill in the
series is known as ‘Heartbreak Hill’,
although this is not to do with how
challenging it is on your heart but
the result of a journalist’s report in
1936 when he told of the broken
heart of the runner who almost
won, only to be overtaken on the
hill by the eventual race winner.
The race is traditionally held on
Patriot’s Day - the third Monday
in April – and this can mean
unpredictable weather too. Over
the years, the temperature has
usually been between 40 and 50
degrees but runners in 1905 would
have been particularly challenged
by the unusual 100 degree
temperature!
The Boston Marathon is one of a
number of marathons for which
runners need to achieve a qualifying
time in order to enter. The speed
goals are pretty tough: under 3:05
hours for men and under 3:35 hours
for women. However, about one
fifth of the places are reserved for
sponsors, charities, etc. so there is
scope for slower runners to join in.
The current men’s course record
was set in 2011 by Geoffrey Mutai
of Kenya, who ran the race in an
incredible 2:03:02. The women’s
record has stood since 2002, when
another Kenyan, Margaret Okayo,
achieved a fantastic 2:20:43.
The 2011 race was a particularly
significant one for Japan too – both
the men’s and women’s wheelchair
races were won by Japanese
athletes, just after the terrible
earthquake that devastated their
country. Incidentally, the Boston
Marathon was the first marathon
to include a wheelchair segment.
People often associate the Boston
Marathon with the controversy
that surrounded women’s distance
running back in the 60’s and 70’s as
women became more interested in
it but were told it was bad for their
health. To clarify, this was only
Western thinking; in other cultures,
women were regarded to be as
resilient as men. Chinese women
in the Red Army during the 30’s
trained hard, with long distance
running being an essential part
of their regime because the
endurance it built helped them in
their fighting. Women in the Soviet
Union were also on a par with men,
practising the same sports and
competing at the same levels.
Even in Western society, smaller,
poorer communities saw women
carrying out physical work on the
land alongside the men.
So, the opinion that women weren’t
strong enough to run came from a
very small minority and a certain
class of people. Luckily, some
talented women were determined
to reverse this thinking, even if it got
them into trouble! Despite a few
women having already run very
respectable marathons (French
woman Marie-Louise Ledru in 1918
and Englishwoman Violet Percy in
1926) the Boston Marathon, much
later on in the 60’s, was still a
men-only race. The first woman
to unofficially run the race was
Roberta Gibb in 1964 (in a time
of 3:19:33) and she went largely
unnoticed, concealing herself well
at the starting line. It was later in
1967 (when Ms Gibb also ran again)
that there was a great deal of
media coverage as Kathrine Switzer
competed in the race, along with
her boyfriend Thomas Miller. When
the race co-director found out that
there was a woman running, he
drove out to the course to try to
pull her out of the race. There are
several pictures of the scuffle as
her boyfriend defended her so
that she was able to finish.
Unfortunately, she was banned
from further competitions for her
illegal entry, but the public’s
sympathy was entirely with her
and she inspired many other
women to take up running.
Boston 2013
The explosions at the finish line of
the 2013 race cast a huge shadow
over the otherwise joyous coming
together of those who love to run.
Three people were killed and over
260 injured in the cowardly attack.
However, in the great spirit of
the running community, runners
all over the world have come
together to commemorate the
lives of those affected by the
tragedy, holding their own group
runs and ceremonies in tribute. The
‘One Fund’ has been set up to
raise money for the victims’ families
and so far, over $28 million dollars
have been raised. A concert will
be held on 30th May in Boston to
raise further funds and give people
the opportunity to reunite once
again “in defiance” of the
perpetrators.
Kate Kift’s words (page 2) say it all.
If you’d like to make a contribution
to the victims and their families,
please visit: www.onefund.org
Sources
www.bostonmagazine.com
www.onefundorg
www.cnn.com
www.baa.org
www.wikipedia.org
Gotaas, T: Running: A Global History
(2009)
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P a g e 1 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
In Focus
ometimes known as the barefoot
ultra runner, Anton Krupicka
is perhaps one of the most
familiar figures in the ultra running
world. Just punch in ‘ultra running’
on YouTube and he’ll be in at least
three or four of the first page of clips,
with just his shorts on and long hair
flowing in the wind. He may well
be a relative of Ken Bob Saxton...
Anton’s interest in running began
back in the 5th grade when he
wanted to produce a decent time
for the 1 mile time trial. He trained
for this by running one mile per
day...and just never really stopped.
In terms of ultra running, it certainly
helps to be surrounded by beautiful
places in which to run, so for Anton,
growing up in Nebraska, it was
perfect.
During his running career, he has
clocked up some very impressive
mileage and times:
100 mile Personal Record (PR) =
13:18:52 at the Rocky Racoon 100
50 mile PR = 5:42:37 at the American
River 50
He’s also a two-time Leadville 100
winner, which really puts him right
amongst the top runners in the ultra
world.
Prior to the barefoot running boom,
Anton was known for taking a knife
to his running shoes and getting
rid of all the excess padding
and support (there’s footage of him
doing so on YouTube). His approach
to his life is minimal too – he says
that he sometimes likes to empty
his life and fit all that he owns into
one truck, living out of it for an
entire summer. When he runs, he’s
known for wearing just his shoes
and a small pair of shorts, although
he finds the amount of interest in
his running garb, or lack of it, a little
strange. He doesn’t do it to make
any kind of statement – he’d merely
like to remain at a comfortable
temperature, rather than getting
too hot and also be able to move
as freely as possible – in which case,
the fewer clothes, the better.
He carries this sense of simplicity into
his diet too. He tends to eat mainly
whole grains, fruit and vegetables
and rarely has junk food. He’s not
vegetarian but doesn’t eat much
meat. During a race, he’ll opt for
water, a few gels and a bit of salt.
He saves solid food for post-race.
miles per week to improve his
form and proprioception; this is
also when running feels the most
comfortable. Perhaps he’d do
more if the terrain was more
forgiving but as he and many
others state, “shoes are tools” and
must be used when it’s appropriate
to do so.
Anton’s training regime has
changed over the years. He used
to focus on the mileage and aim
for around 200 miles per week
during peak training times leading
up to races. Over the last couple
of years, this strategy has changed,
largely due to injury as well as
a development in his mental
approach to the sport of ultra
running. In early 2011, Anton took
part in the Rocky Racoon 100,
enjoying a good race with fairly
decent training leading up to it.
In hindsight, he did have a niggly
In most interviews, he’s asked about
his diet and he’s very blasé about
it – there’s nothing specific or
monitored about his nutritional
intake, he just takes it all in his stride.
Anything is, “fair game” he tells one
interviewer in the Runners World
profile on YouTube.
Another topic that crops up in
interviews is barefoot running and
Anton has also written about his
thoughts on the subject in Runner’s
World. “I view footwear as an
experiment-of-one type situation
that should be based on personal
goals and individual preferences,
not necessarily on a generalized
theory”. Anton is an ambassador
for New Balance and predominantly
wears their minimalist shoe range –
sometimes with crampons attached
to the bottom when he’s traversing
mountainous, snowy terrain. He runs
around 30 completely barefoot
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 3
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his blog and he also writes for a few
other websites, including the Running
Times (www.runningtimes.com)
and Ultimate Direction
(www.blog.ultimatedirection.com)
along with his good friend and
frequent running partner, Scott
Jurek. His goal with his blog is to
share his experiences with people
to hopefully give them some
motivation and helpful tips
about the world of ultra running.
Regarding motivation, he explains
how his own love of running stems
from a passion for the mountains.
Whilst racing is part of the picture –
and he enjoys the community
aspect and ego boost that comes
from racing – he is adamant
that the key to a long, satisfying
relationship with running is to find
the enjoyment from the actual
‘doing’ rather than just end-goal
achievement.
As well as continuing to train
and race, Anton is also the subject
of an upcoming film, due for
release sometime this summer.
It’s called, ‘In the High Country’
and is filmed by Joel Wolpert. You
can find out more information at:
www.thewolpertinger.com. To
keep updated with Anton’s running
and helpful insights, visit his blog at:
www.antonkrupicka.blogspot.com.
Sources:
www.newbalance.com
www.antonkrupicka.blogspot.com
www.runnersworld.com
www.runningtimes.com
www.blog.ultimatedirection.com
www.thewolpertinger.com
www.youtube.com
left foot and some discomfort in
his right shin which, whilst relatively
mild before the race, seemed to
flare up afterwards and on top of
this, he lost a mini battle against a
cold which turned into a bout of flu.
Over the next couple of months, as
his blog details, he wasn’t able to
do much running because these
niggles just weren’t going away. He
could no longer put them down to
post-race fatigue and realized that
something was a little mechanically
awry.
In June 2011, on the home stretch
of a run and on relatively easy and
level terrain, Anton caught his left
toe on something and as his right
leg came through to prevent him
falling, he hyper-extended the
knee and heard a ‘snap’. This is
never good news and Anton later
found out that he had broken
his fibula, part of which was now
floating close to a very swollen
knee. This isn’t something he seems
to dwell on and is quick in his blog
to point out that, although this
situation was frustrating, it was only
temporary and he was still very
lucky compared to many others.
The good that came out of this
break and rehab programme was
that Anton began to focus less on
mileage and more on just the time
he spent on his feet. He began
to set vertical goals, rather than
horizontal ones! This involved more
hiking, scrambling and the use of
ropes and the aforementioned
crampons as he tackled different
summits in all kinds of weather.
Now, he generally aims towards
approximately 25 hours on his
feet during training per week and
14,000 – 15,000 feet of vertical
climb. This way, he’s using his body
in a more diverse way which, as
most of us understand, is generally
better than consistent, steady
pounding on even terrain. He still
has the odd twinge and has been
sharing the details of a hip problem
on his blog that he’s had since
before Christmas. He writes,
“Injuries are a funny thing. I’ve
run every day for over two weeks
now but I still don’t have 100%
confidence in my hip. But it’s
never really hurt, either. I’m hoping
that with continued vigilance,
diligence with my exercises, and
acupuncture, I’ll gradually get
there”.
There’s lots of info and insights on
P a g e 1 6 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
“Anytime you head into the
mountains, it’s a fascinating
but not entirely predictable,
controlled environment. It’s
a capricious arena, as is life
in general. Of course, that
wildness is part of why we
go…”
Anton Krupicka
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 7
he other day, I was thinking
about 'comfort zones'.
It's a phrase you hear a
lot in the fitness world and
although most have a general
understanding of what it means,
it is in fact quite ambiguous. The
ambiguity manifests itself in two
ways: firstly, exercisers are unsure
whether they are supposed to
stay safely within their comfort
zone or try and push beyond it
and secondly, there's really no
tangible measure of what it is
exactly because it's a subjective
perception of effort.
As an idea, it is sound because
it is based on the premise that
you should listen to your body
and adjust your effort level
accordingly. However, the ability
to do that is quite tricky. As an
example, many years ago when
I worked in a gym, part of the
standard fitness assessment was
to monitor the gym member as
they cycled on a bike, noting
their heart rate and 'Rate of
Perceived Exertion' (on a scale
of 1-10) as they pedaled at a
constant speed for ten minutes,
with resistance being added
every one or two minutes.
I remember clients working
hard but only feeling a 4 or 5
on the scale, whereas others
were clearly taking it easy but
claiming a 9.
These discrepancies were often
linked to the subject's previous
exercise experience. For instance,
those who were used to pushing
their heart rate up and breaking
a sweat were comfortable in
familiar territory, whereas new
exercisers felt out of control.
I can expand on this with my
own personal experience with
exercise. I've been a big fan
of cardiovascular/endurance
exercise for such a long time
that when I'm out for a run and
I feel my body start to respond
with deeper breaths, heat
generation and a raised heart
rate, it feels like an old friend.
In fact, weirdly, it feels safe.
In terms of pushing my
cardiovascular system, it's such
a familiar sensation to me that
I just know how much I can
push myself. I recently ran a
stupidly steep hill that I'd not
run for a few months and felt
that quivering feeling at the
back of my throat (you know,
the one that tells you that you
might just be about to vomit)
but still knew that I could get
to the top and be ok. And
that's purely down to experience.
I would certainly admit, however,
that it wasn't particularly
comfortable!
Barefoot running has made
me re-consider what the term
'comfort zone' means though.
Looking back, I realize that I
P a g e 1 8 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
“Leaving your
comfort zone
can also mean
identifying your
fears and facing
them.“
used to think about it in quite
a one dimensional manner.
It was all about how hard I
could push my body - how
fast/far I could go or how many
reps I could perform in the gym.
In the gym. Hmm, is that really
the only place I can push myself
or get out of my comfort zone?
How about: RUNNING BAREFOOT
IN THE SNOW AT -2 DEGREES?!
Wow, that takes things to a
different level. Gosh, how I've
been kidding myself! Pushing
my heart rate up and getting
hot isn't getting me out of my
comfort zone at all - not really.
It's not particularly uncomfortable
at any stage. It's just different
levels of work.
Getting outside your comfort
zone is about doing something
that makes you uncomfortable.
Part of that might be doing
something new or unknown.
Barefoot running was an
uncomfortable challenge at
first; not only was it quite painful
on my tender feet, but I also just
didn’t know whether or not I
would be able to do it. Or what
to expect. Added to that was
the concern about what other
people would think about me
doing it. The embarrassment
factor – sometimes much worse
than physical pain! There was
me thinking I’d been challenging
myself when in reality, I’d been
coasting along and probably
getting stuck in a rut too.
I’ve always done some running
outside but I’ve also tended to
exercise indoors a lot too – more
latterly at home than in the gym
which I stopped around eight
years ago. Those who know me
will be aware of the fact that I
hate the cold – I just find being
cold one of the worst states to
be in and I feel cold much of the
time, even in the height of summer.
It’s a weakness that I’ve never
really tried to deal with, hence
the indoor exercise, especially
in the Winter.
My attitude changed with
barefoot running though. It was
something that I was in awe of,
something that I didn’t find easy
initially but found myself falling in
love with nevertheless. I’ve been
out of my comfort zone as much
as I’ve been in it and it’s helped
me immensely. In my running
practice, it means I no longer opt
for a fitness DVD if I spot a drop
of rain – instead, I head out and
embrace it. I meet the challenge
of nature head-on rather than
hide away from it and miss its glory.
It’s still a challenge to get outside
when it’s very cold but I always
go if I’ve planned to because I
do warm up and it’s always fun!
And in my pursuit of fitness, that
must include being able to keep
going in adverse conditions.
Leaving your comfort zone can
also mean identifying your fears
and facing them. I’ve been
safely training people and
teaching classes which is fine,
but since taking on the challenge
of barefoot running it almost
feels that the sky’s the limit (or
not!) and David and I have grown
our little newsletter into what is
now Barefoot Running Magazine.
I’ve learnt not to limit my own
progress by being afraid.
Going back to the fitness side
of things, until a couple of years
ago I’d not swum for ages
because my shoulders have a
tendency to dislocate. I
decided to take it up as an
add-on to the running, doing
just breaststroke with a scary,
half length of crawl at the end
of the session, worrying about
my shoulders. Waaayyy outside
my comfort zone. But I kept
going. Now, I can crawl
easily for pretty much as long
as I want, something I never
thought I’d do as I watched
others in the pool with their
effortless strokes. Yoga too is
something I’ve struggled with in
the past but again, it’s just taken
patience and the decision not
to just take the easy way out
to now start feeling some real
progress.
These, as always, are just my
personal thoughts but they do
evolve from years of working
with clients and learning from
them. So, I’m guessing some
of this might ring true for some
of you and maybe it’s time to
find out what other worlds are
outside your comfort zone!
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 9
P a g e 2 0 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
David’s laboratory
Bottled water! Is it crystal clear?
“Fu-ti-can... It's Japanese. You wouldn't know it.
It's in the Japanese character to do this sort of thing.
They build these special ships… and sail them to the farthest
navigable extremes... And look for the bluest iceberg they can find...
and they tow it back. And one is able to drink
something… that was last in liquid form about
30,000 years ago.”
“Expensively clean.”
“What does it taste like?”
“Like water.”
- Dialogue from
Kiss the Girls (Paramount Pictures1997)
most ardent environmental crusaders,
found that approximately 22 % of
the brands they tested contained,
in at least one sample, chemical
contaminants at levels above strict
state health limits.[7]
The Environmental Working Group
conducted tests on ten different
bottled water brands at the University
of Iowa Hygienic Laboratory, where
the group found a series of impurities
and contaminants. The tests came
back positive for fluoride, arsenic,
fertilizer, prescription drugs and
radioactive isotopes.[8] This is not to
say that impurities of this nature do
not occur in tap water, because
they do! Take the incident in 2008,
for example: 250,000 people in
Northamptonshire, UK were told to
boil tap water for drinking after
routine tests by Anglian Water
found cryptosporidium (a parasite
that causes stomach upsets and
diarrhoea) in a sample from supplies
to Northampton, Daventry and
surrounding villages.[9] But, unlike
bottled water companies, municipal
water providers dispense information
regarding filtration methods and
possible contamination.
Critics of bottled water also like to point
out that over 25% of all bottled water
on sale today began as municipal
the bottled variety, but frequently
is a great deal fresher, due to the
fact that the bottled water can sit
in storage and then on supermarket
shelves for up to two years before
consumption.[2] Ms Jackson went
so far as to describe bottled water
as 'a fashion accessory'. Not
surprisingly, bottled water company
representatives insist that the seals
on bottles protect against any
bacterial contamination, regardless
of storage time. They also reiterated
their product’s superiority to tap
water, which, they claim, can be
contaminated by bacteria, pesticides,
lead, nitrates from fertilizers and
chlorine.[3] Spokeswoman for – and
advocate of – bottled water, Jo
Jacobius, said: "The choice between
the two is whether you want your
water naturally clean or chemically
cleaned."[4]
Are the bottled water companies
correct? It seems not! In actual
fact, research shows that both
forms (bottled and tap) have
significant chemical contamination
and toxicity.[5] Municipal water
undergoes chemical treatments
contains added substances, such
as chlorine and fluoride, but
according to research, so does
bottled water.[6] Natural Resources
Defense Council, one of the US’s
ast issue I looked into how much
water we, as individuals, need
to sustain a healthy lifestyle but
one question that kept cropping up
was: Is bottled water good for us?
The image of a bottle of water is
often depicted alongside young,
sporty-looking individuals, full of life
and vitality and would lead you to
think that the two go hand in hand.
However, it now seems that bottled
water may not be as clean and
fresh as the bottled water companies
would like us to believe.
Prices for bottled water range
drastically - from £1.00 GBP for your
run-of-the-mill 500ml plastic bottle
product to a ridiculous £40.00 ($60.00)
price tag for a single bottle of
‘designer’ water. One glitzy bottle
(no names mentioned here) even
fetched an outlandish £40,000.00p
($60,000) for a mere 1.25 ml of fluid!
However, today bottled water
companies are facing major
criticisms as regulators and
consumers voice concerns over
the health and environmental
implications of the plastics used
in the manufacturing process.
Supporters of the global warming
theory believe that the packaging
and shipping is unnecessarily
consuming energy and contributes
to global warming, while the empty
plastic bottles add to litter and solid
waste when disposed of after use,
contaminating both land and sea.
With UK bottled water sales
equalling 2055 million litres (543
million US gallons) in 2010, and US
sales surpassing 33.1 billion litres
(8.75 billion US gallons), exceeding
sales of all other beverages except
carbonated soft drinks,[1] demand
is driven by a variety of factors
including convenience and taste
preferences, along with the best
marketing/advertising possible to
foster the perception that bottled
water is safer and much more
healthy than local municipal water.
But is this true?
Firstly let’s look at the true cost of
disposable bottled water and the
effects it is having on our health
and environment.
Deputy Chief Inspector, Claire
Jackson, of the Drinking Water
Inspectorate (DWI), controversially
stated recently that local municipal
water is not only just as good as
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 2 1
There has also been the worry over
calcium levels being too high in
many bottled brands, particularly
when there is not enough magnesium
present in the same product to allow
the calcium to be absorbed properly,
which researchers believe may lead
to calcification in soft tissues and
arteries and in turn, could adversely
affect bone density.[16]
There are further concerns regarding
high levels of sodium (salt) that some
companies add to their products
for taste purposes.[17] Sustain (an
environmental charity) says: "While
mineral waters usually contain only
trace amounts of minerals - including
sodium - people with high blood
pressure or who have had a stroke
or a heart attack should check
labels carefully."[18] The Environmental
Protection Agency suggests 20 mg
or less of sodium per litre should be
the aim in drinking water.[19]
Let’s now look at the containers
themselves. The vast majority of
disposable water bottles are a type
1 plastic (Polyethylene Terephthalate,
also known as PETE or PET)[20] and this
can be a problem. While water
is clear, it’s not always clear where
the plastic bottle ends and the drink
begins!
Some researchers are now
investigating the claims that
certain plastics are ‘leaching’ into
their contents. There has been
much speculation whether the
amounts are harmful, and whether
it is even a concern when it comes
to disposable water bottles. It
seems that small amounts of
chemicals from these PET water
bottles, such as antimony (a semi-
metal that’s thought to be toxic in
large doses) may not necessarily
be harmful in small doses but
eventually could cause increases
in blood cholesterol and decreases
in blood sugar in those that drink
bottled water over a number of
years.[21] There is also concern
over a chemical called DEHA, also
known as Bis(2-ethylhexyl) which
has been demonstrated to induce
liver adenomas and carcinomas in
mice but not in rats.[22] According
to the International Agency for
Research on Cancer (IARC), it is "not
classifiable as to its carcinogenicity
to humans (Group 3),"[23] suggesting
inadequate evidence of human
carcinogenicity. However, both
these chemicals are thought to
accumulate the longer bottled
water is kept in a hot environment.
The cancer claim has been rebutted
by Cancer UK, stating on their
website, “A group of hoax emails
have been doing the rounds for
a few years warning about the
so-called dangers of plastic bottles,
containers and films. The emails
generally warn people about one
or more of the following; freezing
water in plastic bottles, reusing
plastic water bottles, leaving plastic
bottles in cars, microwaving food
in plastic containers or covered
with plastic films. However, there
is no convincing scientific evidence
to back up these claims or to
suggest that any of these products
could cause cancer.” It went on
to say, “There is no convincing
scientific evidence to substantiate
these health warnings against
plastics. In the UK, there is legislation
in place to ensure that all materials
that come into contact with food,
such as containers for pre-packed
food, are thoroughly tested before
they can be used.”[24]
This may or may not be true, but
what about the environmental
concern? PET is manufactured
using crude oil. Specifically, 47
million gallons of oil per year goes
into production worldwide, an
estimated 17 million barrels of which
water[10] and in some cases
undergoes further treatment before
being bottled, for example Pepsi’s
‘Aquafina’.[11] Dasani, a Coca-
Cola product, is simply purified
Philadelphia municipal water that
has had minerals added back in.[12]
Once sold in the UK (and taken from
the Thames water supply) Dasani
was pulled from the shelves in 2004,
when it became contaminated
with bromate, a cancer-causing
chemical.[13] The Drinking Water
Inspectorate confirmed it had
checked the Thames Water supplied
to the taps in the factory in Sidcup,
England, and found it free of
bromate.[14] It is believed that the
purification process was at fault,
during which calcium chloride was
added, containing bromide, for the
‘taste profile’. This in itself was not
a problem, but when ozone was
pumped through it, oxidizing the
bromide and converting it into
bromate, that, most definitely, was
a problem! When it was finally
dispatched to the shops, the ‘pure’
bottles of water contained up to
twice the legal limit for bromate
(10 micrograms per litre).[15]
The whole scandal was a marketing
nightmare for Coca- Cola - such
that they abandoned the sale of
Dasani in the UK and have not
remarketed here for over a decade.
P a g e 2 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
are used in the US alone, according
to the United States Conference
of Mayors and scientists at the
University of Louisville.[25] What’s
more, 80 % of 28 billion PET water
bottles sold annually in the US are
simply thrown away and not being
recycled, according to data from
the Container Recycling Institute.[26]
Worldwide, recycling rates are even
lower; up to 90% of bottles are not
recycled.[27] This is creating a
disastrous outcome. It is believed
that PET bottles produce up to 1.5
million tons of plastic waste per
year and take 400 to1000 years to
degrade, according to Food and
Water Watch.[28] Which begs the
question: If our current rate of
consumption continues, where will
we put all of this discarded plastic?
Well the answer seems to be: Into
our seas and oceans. ‘Islands of
litter’ in the five Ocean Gyres have
now been discovered, with an
estimated mass of 100 million tons
in the North Pacific Ocean (AKA:
‘Great Pacific Garbage Patch’)
alone. 80% of its mass of garbage
originates from land, 20% from ships,
and - not surprisingly - 90% of it is
plastic.[29]
Worldwide, according to the United
Not to mention the adverse effects
on ground water levels if bottling
plants pumping out more water than
is naturally replenished. For example,
Perrier's Zephyr hills facility requested
an increase to pumping from a spring
on a private ranch in central Florida
by 600% in the next 10 years. The
request was denied by a judge,
ruling that the pumping could dry
up Tampa Bay resident tap water,
some 37 miles downstream.[32]
It must be remembered that rivers
are delicate ecosystems and
therefore tapping springs and
aquifers, even on a small scale, can
alter their dynamics, disrupting the
food supply for fish and other wildlife.
"It's a very complicated system, and
we don't have a very good predictive
understanding of how the properties
of the river channel will be affected” ,
warns Kurt Cuffey, assistant Professor
of Geology at the University of
California at Berkeley.[33]
So instead, should I use municipal
water in a purpose manufactured
sport plastic bottle? The concern
of ‘leaching’ of certain harmful
substances from the plastics is
not only a possibility with reused
disposable bottles, but also with
many reusable sports/ juice bottles
Nations Environment Programme,
plastic is killing a million seabirds a
year, and 100,000 marine mammals
and turtles. It kills by entanglement,
choking and clogging up digestive
tracts, leading to fatal constipation.
Bottle caps are routinely found in the
stomachs of dead seabirds, marine
mammals and turtles.[30]
Let’s not forget the carbon dioxide.
The Pacific Institute estimates that
for every ton of PET manufactured,
around 3 tons of carbon dioxide
(CO2) is produced and in 2006,
bottling water plants within the US
created more than 2.5 million tons
of CO2. Add the delivery miles by
ground transportation (lorry, rail
and/or ships) and the true cost is
outrageous! For example, for each
bottle of Fuji water imported into
the US approximately 250g of
CO2 is produced - 93g for bottle
manufacturing in China, 4g for
transporting an empty bottle to Fiji,
and 153g for shipping a full bottle to
the US. Peter Gleick, an expert on
water policy and director at the
Pacific Institute in Oakland, California,
stated, “Overall, the average energy
cost to make the plastic, fill the bottle,
transport it to market and then deal
with the waste would be like filling up
a quarter of every bottle with oil."[31]
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 2 3
and office water cooler containers
that are generally made from
polycarbonate (a type 7 plastic).
The chemical in question is Bisphenol
A or BPA. It is a chemical used in
the creation of polycarbonate
plastics and therefore not only used
in the manufacturing of sport water
bottles but is also used extensively
in consumer products ranging from
laptop computers and CDs to car
components, and even the linings
in other food and drink containers,[34]
with a world production capacity
increasing from 1 million tons in the
80s,[35] to more than 4.7 million
estimated tons by 2012.[36] Such is
the extent that a recent study in
the US found that 95% of the adults
tested between 1988 and 1994 had
BPA present in their urine[37], as well
as in 93% of children and adults
tested in 2003 and 2004,.[38] A 2011
study that investigated the number
of chemicals pregnant women are
exposed to in the U.S. found BPA in
96% of women and was commonly
found in the umbilical cords of
babies in utero.[39] As Dr. Hugh
S. Taylor (reproductive endocrinologist
at Yale University School of Medicine,
who is studying the impact of the
chemical on female reproductive
health) says, “Everyone is exposed
to it.”
Historically, back in the 1930s, BPA
was used for two purposes: 1) To
enhance the growth of cattle and
poultry and 2) As an oestrogen
replacement for women.[39, 40, 41]
Although it was only used as such
for a short period of time, it is only
relatively recently that research
has begun to highlight the safety
concerns surrounding the chemical,
particularly exposure to it during
pregnancy and subsequently for
young babies.[42]
Professor Frederick vom Saal, a
biology professor at the University
of Missouri at Columbia, has spent
over 10 years researching the effects
of BPA exposure during pregnancy
and on young children, after coming
across it in 1997 while studying foetal
development. He believes that,
“The foetus and infant are exquisitely
sensitive to Bisphenol A. One hit
during a brief window of time can
influence future development as it passes through the placenta from
mother to baby. Even low levels
of exposure while the baby is
developing can cause lasting
changes in reproductive and
metabolic development. Actually
there is so much BPA in the
environment it is as if we are all
wearing ‘a sex hormone patch’.”[43]
This research project, one of many
initiating from the early 1990’s, has
proven that Bisphenol A does leach
into its external environment. So
now the debate is whether BPA
is damaging or not. What is so
unusual about the research findings
is, scientists believe that low doses
can cause genetic abnormalities
while high doses may not, as Prof.
Saal explains, “The foetus and infant
are exquisitely sensitive to Bisphenol A.
One hit during a brief window of time
can influence future development”.
He added, “These changes to the
foetus are permanent and irreversible,
whereas impacts of adult exposure
are seem to be reversible.”[44] This causes different viewpoints
amongst regulators. In 2010 the US
Food and Drug Administration started
supporting efforts by manufacturers
to remove BPA from baby feeding
bottles, as well as infant feeding
cups and to replace it in food can
linings, but at the same time
rejecting an outright ban on all food
packaging, saying that the science
was still uncertain. Canada in the
same year concluded that, while
adverse health effects were not
expected, the margin of safety was
too small for formula fed infants
and so declared BPA as a ‘toxic
substance’ to human health and
the environment,[45, 46] but to date
no other country has followed suit,
although in 2011 the European
Commission banned BPA from baby
bottles, while the European Food
Safety Authority concluded that
consumers are not at risk from
exposure to BPA leaching into food,
and has criticized the methodology
of scientific studies concluding
otherwise. Even now the row is
continuing with the UK and a number of other EU member states
opposing a new plan from the
French regulators to ban BPA from
all food packaging by 2014, after
the French Agency for Food,
Environmental and Occupational
Health and Safely raised concerns
after a hazard assessment, stating
it would be a breach of rules.[47] Even though BPA has been banned
in the construction of baby bottles
it is still considered safe by the UK
Food Standards Agency and this
organization told the European
Commission that the draft French
bill ‘does not follow sound science’.
France's Health Minister Xavier
Bertrand has backed the ban,
which was proposed by Dr Michèle
Delaunay, a doctor and member of
France's Socialist Party, who warned
that the chemical could be behind
cases of young girls prematurely
developing breasts and in September
2012, Ms Delaunay went on record
stating: "The chemical (BPA) poses
other risks. It can be responsible for
obesity, cardiovascular diseases and
could possibly increase the risk of
cancer."[48] UK based cancer charity,
Breast Cancer UK, that led the
campaign back in 2010 to the ban
of BPA in baby bottles throughout
the EU, has welcomed the French
Food Safety Agency’s opinion on its
internal review by launching a
petition (www.nomorebpa.org.uk)
urging the UK government to ‘take
the lead’ and ban BPA and other
endocrine disrupting chemicals in
food and drink packaging.[49] Lynn
Ladbrook, campaign manager for
Breast Cancer UK when asked
said, “We want the UK
government to take the lead on
endocrine disrupting chemicals
in Europe and look to ban the
import and export of BPA. We
will present the petition to the
UK government and hope for
a UK-wide ban or for them to
take an approach like
France has done.” She
added, “We need to
take the precautionary
principle, the rise in
breast cancer cannot
be down to genetics
and environmental
exposure alone, but
we need to ensure the
chemical is not simply
replaced by chemicals
of a similar molecular
make up but replaced
with safer alternatives.
The onus is on the industry
and at times like these, it
often spurs innovation with
manufacturers already
looking at alternatives
because of consumer
pressure to phase it
out.”[50]
Elizabeth Salter Green,
director of the pressure
group Chem Trust said:
"The UK is trying to
scupper the French
ban, but it is not alone.
Many member states
seem to want to stop
the French initiative.
P a g e 2 4 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
level exposure to BPA, and it seems
no one is immune to these health
implications. Research has linked
BPA to: Structural damage to
the brain,[55, 56] hyperactivity and
attention deficits,[57] increased
aggressiveness and impaired
learning,[58, 59, 60] an increased fat
formation and risk of obesity,[61, 62]
altered immune function,[63, 64] early
puberty,[65] stimulation of mammary
gland development, disrupted
reproductive cycles, and ovarian
dysfunction.[66, 67, 68] Not to mention
changes in gender-specific
behaviour and abnormal sexual
behaviour,[69, 70] and the stimulation
of prostate and breast cancer
cells.[71, 72, 73, 74]
However, BPA's proponents argue
that the substance does not
accumulate in your body and
therefore is not harmful, even
though BPA has been found in 98%
of all people tested in the US.[75]
Conclusion
For me, weighing up all evidence
I’ve found regarding bottled versus
municipal water, I personally have
to fall onto the side of municipal tap
water. Unlike municipal tap water,
to be produced and shipped,
bottled water uses up a vast amount
of crude oil and other fossil fuels,
fills up landfills and pollutes our
oceans, wastes money and does
not go through nearly as rigorous
filtering and cleansing processes as
western world tap water does. My
answer is to invest in good filtration
within the household, either through
a filter jug or, better still, inline filters
for the kitchen and/or bathroom.
Another worthwhile investment
might be a BPA-Free, reusable
drinking container such as the
‘Bobble’ (see page 118).
As Anna said at the Running Show
2012, “Just taking your shoes off
to run is not going to fix all your
problems. We have to change
other aspects of our lives – eating
out of boxes, drinking out of plastic
- that’s also unnatural!” The best
option for the majority of people is
to look at their daily lives and figure
out where they can limit their
exposure to manmade substances
and live as naturally as possible
within their own capabilities. This
recipe will be different for everyone,
but given the above, it’s certainly
worth some time thinking about it!
References
1. Zenith International. The 2011 BSDA Report: By
Popular Demand. www.britishsoftdrinks.com/PDF/2011%
20soft%20drinks%20report.pdf; 2011
2. Utton T. ’How old is your water?’ Daily Mail online; 2009
3. Caplin C. Is tap or bottled water best for our bodies?
The Daily Mail; 13th April 2004
4. Tap water ‘never better’. BBC News; 9th July 2003
5. Ikem A, Odueyungbo S, Egiebor N & Nyavor K.
‘Chemical quality of bottled waters from three cities in
eastern Alabama’. The Science of the Total Environment
285 (1-3): 165–175. doi:10.1016/S0048-9697(01)00915-9;
2001
6. DWRF Analysis of the February 1999.Natural Resources
Defense Council Report on Bottled Water. Drinking
Water Research Foundation; July 1999.
7. Zinczenko D. The Truth About Bottled Water. Yahoo
health; 2009
8. Gutierrez D. Bottled Water Found Contaminated with
Medications, Fertilizer, Disinfection Chemicals. Natural
News; 04 April 2004
9. Sickness bug found in tap water. BBC News; 25th June
2008
10. Olson E. Bottled Water: Pure Drink or Pure Hype?
Natural Resources Defense Council; March 1999
11. PepsiCo. Aquafina: HydRO-7™Process http://
www.aquafina.com/purity-guaranteed.php#;
2012
12. Larsen Dr B. Discover the Fountain of Youth: PH
Definitely Affects Your Life And Disease; 2012
13. Dasani UK delay cans Europe sales. BBC News; 24th
March 2004
14. Lawrence F. Things get worse with Coke: Bottled tap
water withdrawn after cancer scare. The Guardian;
2004
15. Watch out your health people (2008). Don’t buy
Dasani water please.
www.watchout2008.blogspot.co.uk /2008_06_01_
archive.html; 19th June 2008
16. Morr S, Cuartas E, Alwattar B, & Lane J. How Much
Calcium Is in Your Drinking Water? A Survey of Calcium
Concentrations in Bottled and Tap Water and Their
Significance for Medical Treatment and Drug
Administration
17. Azoulay A, Garzon P & Eisenberg M. Comparison of the
Mineral Content of Tap Water and Bottled Waters. J
Gen Intern Med. 2001March; 16(3)168-175doi: 10.1111/
j.1525-1497.2001.04189.x
I feel this is very much a reflection
of what industry wants. The UK does
not manufacture BPA, but we do
use it a lot in consumer products."[51]
But not all in the food industry are
opposed to the removal of BPA, as
Heinz and Campbell's, two of the
world's biggest food manufacturers,
are publicly committed to removing
BPA from all their products.[52]
So what do the findings suggest?
BPA first caught the attention of
researchers' after experimental
mice began to display uncommon
genetic abnormalities. The defects
were later attributed to the plastic
cages and water bottles and the
fact that this equipment was
cleaned in powerful detergent,
causing BPA to ‘leach out’.[53]
The researchers realized after
determining how much BPA the
mice had been exposed to, that
even an extremely small dose, of
20 parts per billion daily, for just five
to seven days, was enough to
produce detrimental effects.[54]
To date, over 115 Peer-reviewed
scientific animal studies have
been completed and 81% found
significant effects from even low-
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 2 5
Symbol Acronym Full name and uses
PET Polyethylene terephthalate - Carbonated drink
bottles and frozen ready meal packages. Does
not clean well - DO NOT reuse
HDPE High-density polyethylene -
Milk and washing-up liquid bottles.
Few scholarly studies show no toxicity
PVC Polyvinyl chloride - Food trays,
cling film, squash bottles, mineral water and
shampoo
LDPE Low-density polyethylene -
Carrier bags and bin liners
Few scholarly studies show no leaching
PP Polypropylene - Margarine tubs,
microwaveable meal trays
PS Polystyrene - Yogurt pots, foam meat or fish trays,
hamburger boxes and egg cartons, vending
cups, plastic cutlery, protective packaging for
electronic goods and toys
Other
resins
Any other plastics that do not fall into any above
categories. Beverage bottles, computer cases
and baby bottles until 2011. Known to contain
BPA
Understanding the plastic code © 2013
18. Recovery After Stroke: Recurrent Stroke: National Stroke
Association. http://www.stroke.org/site/DocServer/
NSAFactSheet_RecurrentStrokerevised.pdf?docID=998
19. South Carolina Department of Health and Environ-
mental Control. Drinking Water: Common Water Quality
Problems and Their Treatment; 2011
20. Berry B. Can I Reuse a Plastic Water Bottle Over & Over?
National Geographic. http://
greenliving.nationalgeographic.com/can-reuse-plastic-
water-bottle-over-over-2311.html; 2013
21. Oram B, Halsor Dr & Redmond Dr B. ‘Water Quality’
Your private well: What do the results mean? Wilkes
University; 2011
22. IARC - Summaries & Evaluations: Di(2-Ethylhexyl)
Adipate, 77, 2000, p. 149, http://www.inchem.org/
documents/iarc/vol77/77-02.html, retrieved 2008-12-20
23. Schmid P, Kohlerb M,BMeierhoferc R, Luzic S & Wegelinc
M. Does the reuse of PET bottles during solar water
disinfection pose a health risk due to the migration of
plasticisers and other chemicals into the water?; 2008
24. Cancer Research UK. Plastic bottles: What do the
claims about plastics involve?; 2012
25. Altoona Water Authority. Something to Think About…:
Water's Connection to the Demand for Oil; 2011
26. Franklin P. Down the drain: Plastic water bottles should
no longer be a wasted resource. Waste Management
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Bisphenol A and Triclosan on Immune Parameters in
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Bisphenol A (cited 2 February 2012)
P a g e 2 6 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 2 7
esearchers at the University of California have
identified a gene that is linked to migraines.
The research team, led by Louis Ptacek, initially
studied two families of sufferers to first identify the
gene and then continued their research on mice.
The mice with the genetic flaw displayed the same
sensitivity to light, touch, sound and pain that are
typical symptoms of a human sufferer. They also
appeared to suffer less when administered with
migraine relief drugs.
The team are excited to be able to improve
medication for migraine sufferers with this
new knowledge. Serious migraines can be
extremely debilitating, with loss of vision and
vomiting that can last for several days.
Their research also found that the ‘migraine
gene’ has a role in sleep patterns which will
help in treatment in terms of sufferers getting
the appropriate amount of sleep.
Good news for migraine sufferers – not such
good news for the mice…!
Outside the lab
here have been concerns about the prescription of the
anti-inflammatory drug, diclofenac, due to its various
side effects.
A team of researchers recently investigated the prescription
patterns of the drug in 15 different countries to find out
whether or not it was being overprescribed and indeed,
they found it to be a common choice amongst doctors to
treat patients with painful conditions, such as arthritis (article
published in PLoS Medicine).
The main concern is the risk of heart disease associated
with the drug. It is suggested that 1 in every 1,000 patients who have been taking
the drug for a year will develop heart disease and it is not generally prescribed for patients
with existing heart disease.
There are other anti-inflammatory drugs that may be considered as an alternative – it is something that
should be discussed between patient and doctor to find the most appropriate drug, if necessary.
The UK’s drug regulator, the MHRA, is keeping diclofenac under review which is somewhat reassuring,
considering that what was once a prescription-only drug can now be purchased over the counter,
albeit at a low dose.
P a g e 2 8 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Book review Barefoot Walking: Free Your Feet by Michael Sandler & Jessica Lee
hen I first received this book for
review, it was quite daunting –
a thick, heavy book containing
almost 400 pages of information!
However, Michael and Jessica’s
writing style is an easy, conversational
flow and I soon became absorbed
in what they had to say.
There are many benefits to being
barefoot, both mental and physical.
The focus of the book tends towards
the healing nature of being barefoot
and the spiritual well-being that
comes from connecting with the
earth. The authors refer frequently
to ‘vitamin G’ – the ‘G’ standing for
‘ground’. They explain the concept
of the earth’s frequency being in
tune with that of the human body.
They touched on this in their book
Barefoot Running but cover it in
greater detail in this book. It’s a
fascinating subject and one that
has been researched quite
extensively by a man called Clint
Ober who has developed a series
of popular products, such as the
grounding pad which helps improve
sleep and reduce muscle stiffness.
Michael and Jessica also include a
section on dirt, which was possibly
my favourite part of the book.
Again, they emphasize that dirt isn’t
actually ‘dirty’ – it has many healing
properties. Funnily enough, we all
know this but don’t recognize it
because it’s almost in disguise in our
society. People use mud packs on
their skin to improve texture and
quality and will pay significant sums
of money for these mud packs,
which probably contain very little
of the stuff in its natural form.
Michael and Jessica spend some
time reminding us just how good
dirt is and how they use it as their
go-to remedy, collecting it directly
from the earth so that it has all of its
natural ingredients, to reduce
inflammation and help injuries heal
more quickly.
Both authors (as well as the majority
of their readers, no doubt) have
sustained injuries that have seen
them hobbling about for a good
few weeks. They both offer insights
into how they coped with their
injuries and what they learned from
them. In all instances, connecting
with the earth was an integral part
of their recovery.
The practical guide to barefoot
walking begins about half way
through the book. They begin by
explaining that almost anyone can
walk barefoot and benefit from it.
They run through excuses that
they’ve heard and explain why
they are just that – excuses, rather
than sensible reasoning. They then
take a look at posture and offer
some suggestions as to how to
improve posture with visual cues
and exercises.
After this introduction, they are more
walking specific and explain three
different methods of walking: 1) The
Feather Walk (walking silently, lightly
up on your toes), 2) The Tiger Walk
(focusing on strengthening the feet
by ‘grabbing’ the ground) and 3)
The Walk and Roll (slightly more of a
glide – to be used when the Feather
Walk doesn’t feel appropriate,
perhaps due to the terrain or fatigue).
They then go on to offer a three
month barefoot walking programme.
The first four weeks are written in
detail, with a day by day guide. It
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 2 9
begins with a series of 10 to 20 yard
walks with rest in between each stint
and with a total distance of no more
than 100 yards. This sounds like a
very small amount, but by the end
of week four, they have progressed
you gradually to 30 minutes of
continuous barefoot walking.
Months two and three are more of
a general guide but by the end,
they suggest that you will be happily
walking significant distances (or
times) as well as over varying terrain.
Michael and Jessica stress the
importance of cross training and
offer numerous examples of other
exercises and an outline of what
aspects of health and fitness they
will improve. They also explain some
fantastic foot and ankle exercises
with photos to accompany the
instructions.
There’s a lot of research about how
being barefoot can help people of
all ages and Michael and Jessica
P a g e 3 0 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Barefoot Walking: Free Your Feet
to Minimize Impact, Maximize
Efficiency, and Discover the
Pleasure of Getting in Touch with
the Earth.
By Michael Sandler & Jessica Lee
Paperback: $19.99
Language English
ISBN-13: 978-0307985910
www.runbare.com
Did
y
ou
kn
ow
Running fact 1. The female record for one mile is 4:12.56 set by
Svetlana Masterkova of Russia on 14th August 1996.
Running fact 2. The human heart, while running, creates enough
pressure to squirt blood 30 feet.
Svetlana Masterkova
© Reuters
cover this in different sections about
children and the elderly. For young
kids, it’s extremely important that
their feet are allowed to develop
naturally and for older adults, being
barefoot significantly helps balance
and coordination.
The injury section is very detailed,
tackling many foot-related problems
but also discussing typical injuries of
the lower legs, hips and spine. As
they point out, injury is often a result
of attitude – forcing the body to do
a little too much. Michael writes,
“When I leave ego alone I never
seem to get hurt.” I think we can
all identify with that!
Michael and Jessica have included
a very interesting section on diet.
They both eat 90% raw and have
reaped the benefits of making this
drastic change to their eating
patterns. Neither of them are
qualified nutritionists but, like many
fitness professionals who’ve been in
the game a long time and who’ve
been open minded enough to
experiment, they can offer scientific
back up as well as anecdotal
evidence regarding their nutritional
advice.
As with any book about barefoot
walking or running, there’s also a
section about shoes! As is the case
for most barefoot proponents, they
recognize the fact that shoes are
sometimes necessary and they offer
a decent guide into what to look for
in a shoe as well as mentioning their
own particular favourites.
Finally, they hint towards barefoot
running and if the reader has
followed all the advice in the book,
that progression will feel as natural
as anything.
I guess for some readers, they might
find the ‘spiritual’ point of view is not
something they buy into and this is a
strong theme at the beginning of
the book. There is even a section
about hugging a tree! I would
challenge anyone to hug a tree
and not feel better though – part
of the bigger picture of being
barefoot is learning to be open to
new experiences. And don’t be
put off by the small font and
number of words – it’s written in
very manageable chunks so that
you can read it section by section.
Michael and Jessica really have
thought of absolutely everything
so that even if you think you know
everything about walking barefoot,
you will learn from this book.
A highly recommended read.
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 3 1
check out the calendar in the
Barefoot Running Magazine.
All the best
Anna
Many thanks Anna, I live in the
Basingstoke area. After spending
my childhood in bare feet
everywhere, a recent article had
me going for it again. Did a trial
walk to local Tesco but they were
very unhappy to have someone
walking around their store in
bare feet - health and safety!!
However I said I was an adult and
took full responsibility for myself
and what do they do in summer
with everyone in flip flops but it
was to no avail - if I do it again
what's betting they throw me
out?
Sorry, this is probably a silly
question - I'm injured at the
moment, but can start very
short runs in the next week or so.
I thought it would be an ideal
time to start the transition to
minimal/Barefoot running, the
question I have - do people still
wear socks in minimal shoes?
I've got some Merrells that I'm
going to use, but it just doesn't
feel right with no socks, but then
thinking about it, the whole point
is to get as close as possible to
the ground, so why stick socks
in as well???
I'm confusing myself!
(Karen, via facebook)
Hi Karen - starting with "very
short runs" is perfect for going
completely barefoot, so that's
what I'd recommend. Regarding
the sock question, more people
Send your running questions to
Anna & David and they will
endeavour to answer them for
you: letters@bfrm.co.uk
P a g e 3 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Posture
1. a. A position of the body or of body
parts
b. An attitude; a pose
2. A characteristic way of bearing
one's body; carriage 3. Relative placement or arrangement
4. A stance or disposition with regard
to something 5. A frame of mind affecting one's
thoughts or behaviour; an overall
attitude.
Qu
est
ion
s &
an
swe
rs 1
23456
7899
876532
12
Are there clubs around the uk?
(Susan, Basingstoke)
Hi Susan
Thanks for your email, I’ve added
you to our subscriber list.
There aren’t really any official
clubs as yet. However, we have
a group on facebook through
which people are beginning
to organize runs in their own
areas. If you use facebook,
search ‘Barefoot Running U.K.’
and request to join and then just
put a post on there to see who’s
in your area. Alternatively, if you
let me know whereabouts you
are I can possibly put you in
touch with someone who
organizes runs as the network
is growing quite rapidly!
David Robinson and I are holding
several group runs this year in
various places around the UK, so
than not (in my experience) go
without socks and often remove
the inner sole of shoes too.
A lot comes down to personal
preference. If you're injured
though and getting back to
running slowly - completely
barefoot is best! Progress
gradually, patiently and wisely :)
Hello,
Just thought I would let you know
of progress. I think I may have
had a eureka moment. My
posture has been getting better
and better. I told you about the
Alexander technique and that is
helping loads. I think I mentioned
before, it just underlines what you
talk about with posture in your
book. Just some of us need a
little more help to get it!!! Anyway,
things were improving but just not
quite there. I was still aware that
I was overusing my right hip flexor
and not using my glute, and I
was rotating forward on the right
rather than extending from the
hip. Then just this morning I got it!
If I just relax and make sure I allow
my shoulders and hips to rotate
when I walk and run, I am much
more balanced. Of course, this is
dependent on good, tall posture.
I remember you telling me that I
needed to do this when we were
out running but at the time I was
too tense in my upper body to be
able to. Well, now I can and it
makes a lot of difference.
So, did I need to be barefoot
to achieve this? Well actually,
I have been minimalist rather
than barefoot for a while since
barefoot didn’t work for me to
start with. Hmm, I think being
barefoot or minimalist helps
hugely with posture and bal-
ance. For now I shall carry on
and try and actually build up
some mileage. I fancy giving
proper barefoot another go
too now that things are going
better… .just for fun!
I had another look at a running
film of me too. I decided that
the “down bounce” on the left I
was concerned about is more of
a “no bounce” on the right. My
right leg lands less bent than my
left. Maybe this will improve as I
get stronger.
Thank you for keeping us updated
– it’s great to listen to your running
story develop!
All the best
Anna
Hi there, I'm hoping for some
advice if possible. I am currently
recovering from an injury (medial
tibial stress syndrome) which I
picked up after running too much
while training for a marathon
(which I now need to pull out of).
I was running in neutral shoes,
always on tarmac, 4-5 days a
week. I've read a lot about
running barefoot, and have
tentatively started trying it out
over the last 4 weeks. However
I am still having some pain from
my injury (it's been 11 weeks now
since I got the injury). I'm only
running for 10 minutes at a time,
once every five days. Should I
wait until I am completely
recovered before starting barefoot
running? I am a slight over pronater
which is how I think I picked up the
injury. Any advice you can give
would be really appreciated.
Many thanks, Sarah.
Hi Sarah
Sorry to hear you’re injured.
That is often the nature of racing
unfortunately – if you run according
to a schedule rather than what your
body is telling you, an injury is likely
to happen eventually.
However, you are in a perfect
position to begin barefoot
running! The best way to start
is completely from scratch,
completely barefoot. I would
suggest that you start by getting
used to walking barefoot, on
concrete to start with. I would
recommend that you wait until the
pain is gone before you run
and the walking will give your feet
a chance to gain strength and
flexibility, as well as starting to build
up the fat pads on the soles of your
feet. Start with smooth concrete
and progress to rougher surfaces
when you feel ready. Patience is
the key!
There’s a great book that’s just
been released called Barefoot
Walking by Michael Sandler (see
page 28). It explains everything
in detail – including the healing
influence of connecting directly
with the ground.
We’ve written a book that will
teach you all you need to know
about barefoot running (which
you can begin to do once your
injury is fully healed). It’s available
here: www.trcpublishinguk.com
Our feet are designed for walking
and running, so biomechanically it
makes sense. It also means that
you can’t do too much too soon
(speed or mileage) which is another
reason why it’s linked to less injuries.
Be patient with it and it won’t take
you too long to make progress. If
you try and force it, it’ll end up
taking longer.
Anything that’s repeated too much
will potentially injure you, so further
down the line, you should vary the
surfaces you run on as well as doing
other types of training (the more
you mix it up, the better).
If you can find a nearby movement
therapist and/or running coach,
it would be useful to have your
technique assessed – there maybe
some corrective exercises that will
help ( I wouldn’t like to suggest any
without seeing you).
You didn’t ask about minimalist
or ‘barefoot shoes’ but, as I said,
I would begin completely
barefoot. You want as little
interference as possible as you
learn to improve your walking and
running gait. Minimalist shoes are
great for everyday wear though.
I hope this helps!
I listened to your interview with
Caity last week (the podcast).
I really enjoyed it. I thought
you came across as very
knowledgeable and told it like it
is. I found the contrast between
you and Caity quite funny. In a
good way!
Anyway, hope all well, take care!
Anne (Liverpool)
Hi Anne
It’s really good to hear how
well you’re progressing. You’ll
probably find that you experience
many more eureka moments –
that’s what it’s all about, just
continuously learning, discovering
and enjoying. I always think that
the number one rule for everyone
is to relax – it’s so easy to begin
restricting natural movement when
you over-think your running form.
As you’ve discovered, many
people find it useful to explore
other movement techniques to
help them understand their own
body and movement – which
then aids them in running.
I wholeheartedly encourage
all runners to try other forms
of movement and find what
works for them, whether it’s
one particular regime or just
a mixture of many.
It sounds as though you’re
enjoying it so, above all, keep
having fun! And thankfully, we
are seeing some sunshine too
which always helps!
Glad you enjoyed the podcast.
I think it was only interesting for
runners though – my sister said
she tried to listen to it but got
bored!
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 3 3
Shin splints may refer to a number of lower
leg complaints and injuries. In most cases,
shin splints refer to the pain that results from
overload on the tissues that connect muscles
to the shin bone (tibia).
They also may come from the small bone of
the lower leg and ankle, called the fibula.
The medical term for shin splints is Medial
Tibial Stress Syndrome.
The
late
st Na
tion
al n
ew
s Qu
estio
ns &
an
swe
rs
Victoria Zaniewicz,
Tracy ‘Barefoot
Britain’ Davenport,
Ricardo D'Ash, Zsolt
Velykovits and
Robin Dearle at
this year’s IBRD
Brighton run
Season in pictures A showcase of what you have been up to for the past 3 months
P a g e 3 4 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Stephen Fowler.
“This is why I run with
friends/amigos” -
post- race in sunny
Spain
Left to right:
Alan Thwaits, Chris G
and Marcus C after
finishing the Sarasota
Half Marathon in March
IBRD 2013 -
German BRS
chapter
Patrick Sweeney
making friends at
the Bare Burro 5K
race
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 3 5
P a g e 3 6 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Injury Corner Educate yourself to recover from and prevent injury by Steve Gangemi
obody wants to be injured and
if you’re injured you obviously
want the injury gone as soon as
possible. Properly treating an injury
involves more than just looking at the
symptom, which is usually where the
pain is felt. You have to understand
why you’re injured to properly assess,
treat, and prevent that injury and
any other injury from occurring
again and that can sometimes be
hard to figure out on your own.
We live in a symptom-based
treatment world which relies on
outdated, unproven, and often
harmful therapies. Combine this
“professional” help with the loads
of advice out there, (yes, including
Sock Doc advice), and you’re left
with wondering what to do and
who to trust.
One of the most common questions
I receive is from an injured athlete
asking me what they should do for
a certain injury. So many people
are injured though the majority of
them can be avoided. Of course
there are exceptions such as
accidents – sudden trauma to your
body maybe from tripping over a
rock while running or some jackass
taking your flag football game way
too seriously.
Ideally what you should be doing
for any injury you ever sustain are
some specific therapies and lifestyle
adjustments which are individualized
for you and only you. That means
your plantar fasciitis may need a
trigger point addressed on the back
of your upper leg and you may
need to change your training by
easing off the anaerobic workouts.
Someone else with the exact same
symptoms may have a trigger point
by the arch of their foot and they
need to change their running shoes.
Another with the same injury may
not even have a trigger point but
their foot pain, though the same
as yours, is a result of four cups of
coffee a day and working twelve
hours, six days a week.
But of course we all can’t have
individualized treatment. So the
information I provide here, which of
course is typically the opposite of
what many are told, is meant to
cover the most common findings
which are present when there is an
injury as well as assessments and
harmless treatment options you can
try yourself. In my office, there’s a
whole lot more I do when I see
someone with an injury; but I also
use the very same therapies and
principles I discuss throughout the
Sock Doc site.
So you want to take care of yourself,
and use the advice of others as you
see fit. Of course you don’t want to
be foolish and end up trying to
assess and treat your own injury
only to realize weeks later you had
a broken bone or something even
worse the whole time. But it also
doesn’t mean that if you turn an
ankle you run over to your hospital
to have an X-Ray, CT scan, and MRI
lined up the next day.
The point here is to be smart about
your injury and think about why you
got injured and what is going to
make the most sense to you and
given your situation. I’m not here
to convince you of anything; I’m
sharing ideas, knowledge, beliefs,
and experience gained over many
years. You can take or leave
anything on the Sock Doc site. But
if you choose to learn this different
approach and give it a go, you
have to give just more than a “try”.
This isn’t some program where if you
don’t get better in a day or two
then you head back to your old ways.
Regardless of how you respond,
I encourage you to consider and
learn perhaps controversial and
unorthodox methods for the
prevention of injuries.
Conventional vs. Natural Methods:
Risk vs. Rewards
The natural assessment, treatment,
and prevention principles and
therapies which I discuss come with
zero downside risk - that is as long
as you’re doing them correctly. In
other words, if you’re working a
trigger point on your Achilles tendon
and it’s becoming more and more
inflamed then that is a problem.
But if you’re doing such a thing
then you’re not only doing the
therapy wrong, (as I often say stay
off the injured area), but you’re also
not listening to your body. You
should either see improvement
or at worst no further increase in
symptoms when applying any
therapy. Some next day discomfort,
but not pain, is sometimes normal
and expected.
Conventional therapies come with
risks. The common “go-to” methods
of stretching, bracing, icing, and
drugs such as NSAIDs rarely, if ever,
help. But many (most) continue to
use them despite the fact that they
often cause more harm than benefit.
Some will tell me they feel better
stretching but that’s often because
it’s providing mechanical stimulation
to the area of pain and temporarily
damping that pain. It’s not
correcting anything and actually
will delay healing. Same goes with
ice – it’s great for pain reduction
but not if you want waste products
removed and healing nutrients and
blood circulated to the injured area.
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 3 7
Minimalist Footwear? Conventional
Footwear? Barefoot? Orthotics?
How about the minimalist footwear
idea or going barefoot – is that for
you? That depends on you. The
sole reason I wrote “Healthy People
= Barefoot People” (see my website)
is so athletes can understand the
relationship between their feet,
footwear (or lack of), and health.
Should you wear a more supportive
shoe when you’re injured? It
depends on your injury. Someone
may need less of a shoe to help
them recover from an injury while
another may need a bit more. It’s
not uncommon for a little bit more
heel in a shoe to help relieve an
Achilles tendonitis issue; many have
created such a problem by going
the minimalist route too quickly. But
also know that if you’re feeling much
better always wearing a shoe that
provides more support that doesn’t
mean you just wear it all the time
and never work your way to more
minimalist. You’re not correcting
the problem if you’re in that situation.
How about orthotics or even some
sort of heel lift or arch support – do
you need them? I can’t personally
tell you what you need or don’t
need but I can tell you that they
will never correct the problem. Sure
there are cases of acute trauma to
the foot and a temporary orthotic
brace may help relieve the pain
and start the healing process.
Though think how often someone is
put in such a device for only a few
days or weeks. Very rarely. Some
doctors believe in the necessity of
orthotics with specific injuries and
But we love to ice and stretch.
Think you’re an exception to this
rule? I don’t.
And of course many take the
anti-inflammatory drugs every day
or for every injury. These are still
provided in many major races
(often endurance type) despite the
fact that we know of their impact
to health. Not only will they tear up
your gut perhaps to the point where
you have fecal bacteria in your
bloodstream but they slow down
connective tissue repair. But if your
diet is less than ideal and thus
provoking inflammation then you’ll
feel better when you take your
NSAID, that’s a fact. If you choose
to make some lifestyle/dietary
changes and figure out the
problem then lasting results will
follow.
P a g e 3 8 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
at the same time. This combined
effort often doesn’t help. If you’re
still wearing that night splint to
stretch your plantar fascia and
wondering why the trigger points
or other non-invasive approaches
aren’t helping – well, improvement
is probably not going to happen.
Seeking Professional Help: Choose
the therapist, not the therapy.
As most of you know, I answer
each and every question on this
site personally. There is only one
“cut and paste response” I have
written which I use. It is this: “As
I often say to people – ‘Sometimes
you just gotta be treated by a doc
or therapist who looks at the entire
body from a structural, nutritional,
and emotional perspective and
understands how everything is
interrelated and attributing to a
health issue or injury. Although
for their “aging population”. None
of this changes the fact that while
orthotics may provide some relief
they aren’t healing the problem
or figuring out why the person is
unable to function without such sup-
port. Instead of relying on
orthotics, figure out the source of
the problem so you can move
unassisted again, regardless of age.
Find me a truly healthy person in
orthotics and I’ll reevaluate my
position.
Look at the bigger picture.
But focus on the problem.
When you’re injured it is fine and
helpful to treat it symptomatically
to some degree to lower the pain
quickly, but you need to go further
and figure out why the injury has
occurred and that’s a much bigger
picture. Sometimes it’s an easily
solution – say if you have been
wearing the wrong footwear. But
often it’s much more than that.
Lifestyle stress, dietary inadequacies
including poor food
choices, and training
problems are often
either the reason
you’re injured and/
or not recovering.
These are also
much harder to
figure out on your
own and address
and sometimes it
takes more than just
eating “Paleo”, more
aerobic training, and
lowering stress at work.
When there is an injury
there are always muscle
imbalances. Not
sometimes – always.
In my office I am
constantly evaluating,
testing, challenging, and
treating these imbalances
to figure out the best
approach to an injury while
correcting other problems
along the way. So since you
can’t provide such detailed
service to yourself you have to
try the general (though they
can be very specific) applications
of such therapies as I show
in the videos and discuss
throughout my website.
Sometimes I am told that someone
isn’t improving with the “natural”
approach because they’re also still
doing other conventional therapies
there’s not a lot of “us” out there,
that’s your best bet. A good doc
will be able to get you back in a
very short period of time and if not,
at least explain why it may take
longer.’”
So ask around and do your own
research when it comes to your
health. Look for an individual – a
physician or therapist – who shares
a similar philosophy and approach
to health and fitness. If you’re
focused on a title or a bunch of
letters after a name, you probably
will not have much luck; (though
the guy at the gas station giving
foot rubs is probably a bad idea).
The best advice I can give you
when seeking someone out is to
see how much time that person
spends with you and actually listens
to you. If it’s only a few minutes
and more of a question and answer
session (they’re asking the questions)
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 3 9
pocket for those orthotics? Would
you pay hundreds of dollars for a
cortisone shot or PRP injection?
How about a couple thousand
bucks for that MRI? Don’t use it
just because it’s “paid for”, it’s the
wrong approach. Not to get into
the whole insurance debacle out
there, but you, I, and everyone else
are paying for it somewhere down
the line – premiums don’t jump
every year for no reason. A good
doc or therapist may cost you but
a bad one will cost you more.
and not a conversation especially
one that at least goes a bit beyond
your chief complaint, then it’s
probably a good idea to look
elsewhere.
Finally, and this is the part nobody
likes to have to face – don’t go
to a doc or use some therapy just
because your insurance pays for it.
Yeah I know it sucks that health
insurance pays little, if any, for
real “health care.” It’s like auto
insurance – it doesn’t pay for your
maintenance, wear and tear, or
when you break down. Yeah, you
should have a doc available when
you need to see him or her for an
ailment but if you’re going to
someone just because they take
your insurance it’s often a bad idea.
The same goes for therapies. Would
you pay the $300-$400 out of
P a g e 4 0 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Otherwise known as the ‘Sock Doc’
because he advocates being
barefoot whenever possible and
socks as the next best thing, Steve
Gangemi is a highly experienced
physician and coach. He is a
chiropractic physician and has
training in functional neurology,
biochemistry, acupressure meridian
therapies, applied kinesiology and
dietary and lifestyle modification
methods. Steve is also a certified
MovNat coach.
His approach with his clients is
holistic, addressing the whole
body when looking at movement
function, as well as taking into
account lifestyle and nutritional
habits.
Steve practises what he preaches
which is evident in his admirable
athletic achievements, including
20 Ironman competitions and
numerous triathlons. Steve runs
a busy clinic in the US as well as
generously offering many fantastic
articles and insights through his
website.
www.sock-doc.com
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P a g e 4 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Technical tip Postural alignment by Anna Toombs
ody alignment is a key issue in
running. In fact, it’s pretty
important all of the time,
especially when you’re upright
and your body needs to function
efficiently when subjected to
gravitational forces.
Most people have seen a picture
of what ‘ideal alignment’ looks like.
A straight line can be drawn from
the ear, down through the shoulder,
hip and ankle. We tend not to
see this kind of posture in Western
society but it’s fairly common in
cultures where individuals live a
more natural lifestyle, working the
land and keeping active rather
than sitting inside at computers for
the majority of each day.
Too much sitting down and not
enough activity will change the
shape of your body, causing
lengthening in certain tissues and
shortness or tightening in others.
The typical posture that results from
inactivity is one where the head
sits forward of the rest of the body,
causing strain on the muscles of the
neck. The chest tends to be slightly
‘sunken’ so that movement in the
rib cage is restricted. The hip flexor
muscles are often short and
restricted, as are the calf muscles.
Your body is always trying to
maintain balance and it will adapt
and shift so that you are able to stay
upright. For example, if someone’s
head is sitting further forward than
it should, the pelvis will often
counteract this by tilting forward.
Sometimes the pelvis will tilt the other
way and then the individual will
change the weight distribution in
their legs and feet to compensate.
All of this usually means that certain
areas of your body are over-working
and under tension, often causing
pain. If you add further stress to an
awkward posture by running, you
are quite likely to eventually feel
more pain and discomfort.
So, what’s the answer? Well, the
starting point is to figure out where
your own compensations are (often
NOT at the site of pain!). Each
person’s body will be different, so
if you can, find a professional to
assess your imbalances. Also, try
to feel your body more – when
you’re out running, pay attention
to the areas of your body that feel
restricted or seem to tire more
easily. Ask someone to film you
to see where your pelvis and neck
are sitting as you run – is your
movement fluid or is it awkward
and halting?
Once you understand your own
particular areas of weakness, you
can begin to work on them. This
might be under the guidance of
a Movement Therapist, Pilates
teacher or Alexander Technique/
Feldenkrais practitioner. You can
also begin to identify patterns in
your everyday movement that
might be contributing to your
imbalances. Do you sit for
long periods of time without
regular movement? Do you wear
shoes with a heel (any form of
conventional shoe will have a
raised heel)? Do you slump at
your desk or slump when you’re
watching television? Do you
always sit in the same position
when watching your favourite TV
programme? If you go to the
gym, is your workout balanced?
Do you cross-train or do you
always do the same exercises?
The reason for all these questions
is that there will be several
contributing factors to your body’s
shape and how comfortable it
feels. It’s no good just trying to
lengthen your spine when you
run – because most of your time
is spent not running! It’s also
difficult to ‘force’ better posture.
Think of it more as a work in
progress and have an awareness
of your posture and movement
throughout your day.
Using imagery and visualization is
a very helpful tool. If someone
tells you to, “Stand up straight”
you will immediately tense into a
position that you can’t maintain.
Instead, if someone asks you to,
“Imagine you have a bowl of
water balanced on your head”,
you will adopt a different posture
but in a more relaxed and fluid
manner. Try it!
It’s harder for some than for
others to visualize images, but it’s
something that can improve with
practice. There’s an infinite
number of images you can use
too – a piece of string lifting you
up through the top of your head,
glasses of water balanced on
your shoulders, etc. Using imagery
invokes a more gentle physical
reaction, rather than actively
trying to tighten your muscles into
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 4 3
a particular position.
Remember, too, that posture is
fluid. Your aim is for your movement
to flow effortlessly, so try not to keep
your body too rigid. If you’re running
and feel that trying to lengthen is
just making you tighter, drop your
arms, turn your head side to side
and take some deep breaths. Do
a few side steps or zigzags to help
you release and bring you back
into your natural running rhythm.
One more point to consider is
where you aim your gaze.
Typically, when people first try
running barefoot, they’re very
focused on the ground, being
careful to avoid obstacles. This
will alter your head position and
therefore your entire alignment.
Try to learn to scan the ground
ahead rather than directly
beneath you and use your
eyes to look down rather than
dropping your whole head.
Staying relaxed will encourage
better alignment, so make sure
that when you’re running, you’re
travelling at a pace that allows
this to happen.
For more in depth information and
guidance on posture, alignment
and soft tissue, check out: Run
Strong • Run Free: An introduction
to the science and art of barefoot
running by Anna Toombs and
David Robinson, (available from
www.trcpublishinguk.com)
P a g e 4 4 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Did
y
ou
kn
ow
Running fact 4. The current male marathon world record of
02:03:38 was set by Patrick Makau of Kenya on
25th September 2011, at the Berlin Marathon,
even though Geoffrey Mutai, also of Kenya,
ran a 02:03:02 at the Boston Marathon 2011.
This is due to the Boston courses’ elevation and
point- to-point measurements not making it
eligible for world record consideration by the
IAAF.
Running fact 5. Twenty six bones, thirty three joints, one hundred
and twelve ligaments and a network of tendons,
nerves, and blood vessels are found in the human
foot. These amazing components work together
as a system when we stand, walk and run.
B a r e f o o t R u n n i n g M a g a z i n e W i n t e r 2 0 1 2 / 1 3 P a g e 4 5
A comprehensive guide into the ‘why’
and ‘how’ of barefoot running.
The book explains the theory behind
running barefoot as well as providing
practical advice, drills and exercises
to help readers improve their running
technique.
Although the emphasis is on barefoot
running, this book is useful for any level
of runner, whether barefoot or not.
Available direct from www.trcpublishinguk.com
P a g e 4 6 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Nutritional nugget Alcohol-just how good is it for you really? By Leigh Rogers
t comes up as a topic of debate
regularly and particularly at
social gatherings involving a
glass or two of the stuff: Is drinking
alcohol really beneficial for you
and, if so, how much is too much
and what are the best options?
We deal with this question a lot in
our practice too as clients struggle
to figure out just what they should
be doing with regard to their social
or sometimes anti-social levels of
drinking. Well, the answer is that it's
not clear cut unfortunately, as it's
got both good and bad properties
and everyone will have their own
tolerance level. Let's dive a little
more into the basics.
The Downside:
By nature it is addictive and toxic.
Alcohol is less addictive than
nicotine, crystal meth and crack,
but more addictive than heroin,
cocaine and caffeine. When
consumed, it requires enzymes in
the liver to help break it down into
acetic acid (vinegar) which is the
end product our bodies are able
to flush from our system. Not
everyone has the same quality
and quantity of these enzymes
which determines how effectively
you are able to metabolize
alcohol and the resulting side
effects you will experience. One
stage in the breakdown of alcohol
requires the enzymes to turn the
ethanol into acetaldehyde, an
incredibly toxic compound that’s
been implicated as one of the
causes of those dreaded hangover
symptoms. This toxic load on the
liver, combined with dehydration,
leads to headaches, tiredness and
poor brain function.
More than 2 drinks a day has been
reported to increase the risk of liver
disease and certain cancers such
as stomach, liver and colon. For
women, the risk of breast cancer
increases the more alcohol you
consume and drinking excessive
amounts of alcohol - or binge
drinking - can also raise blood
pressure, a risk factor for heart
attacks. A study which monitored
binge-drinking patterns in Northern
Ireland at the weekends reported
a much higher incidence of heart
attacks on Mondays and Tuesdays
due to the increase in blood
pressure as a result of excess
alcohol. In contrast, blood pressure
levels in French drinkers were
constant throughout the week,
reflecting their more moderate and
consistent drinking patterns.
Alcohol also upsets blood sugar
levels. The drop in blood sugar
leaves you feeling starved for
energy and nutrition, resulting in
excessive cravings for greasy, fat
foods that will help provide a quick
fix. How many times after a night
out do you NEED to stop at the
kebab shop on the way home?
If you are trying to lose weight,
alcohol can have a detrimental
impact on your plans. Alcohol
enhances both active overeating
and passive overeating. Active
overeating is your conscious
decision to ‘fill up now.’ Passive
overeating describes the amount
you eat once the food is in front
of you. Too much alcohol affects
your ability to determine if you are
full. It also contains tons of empty
calories with no nutritional benefits
as it does not contain any minerals,
vitamins, fats, fibre, or proteins
necessary for basic bodily functions.
Even at moderate levels, alcohol
can cause delayed reaction
times and affect judgment and
perception. One out of six traffic
accidents in the UK happen under
the influence and as much as two-
thirds of people who are admitted
to hospital or die from burns have
been drinking.
Finally, alcohol also disrupts healthy
sleep, essential for a healthy
balanced lifestyle. It initially acts
as a depressant helping you to fall
asleep but reduces REM sleep
leading to restless sleep patterns.
The upside:
There are however a few good
points too. Having a glass of wine
in the evening definitely helps ease
the stresses of a crazy day. While
we are not suggesting you down
a bottle after a particularly bad
day, having a glass of wine to help
mellow you out a little is better than
stewing with all that negative stress
energy.
Some research suggests that it may
help protect against heart disease
and strokes. Drinking alcohol raises
levels of HDL- the good cholesterol -
reducing the formation of arterial
blood clots which typically lead to
heart attacks. Most reports refer to
red wine and the benefits of its high
antioxidant levels.
So if you are going to drink, here
are our top 7 recommendations:
1. The all too familiar advice,
moderation is crucial if you are
going to receive any of the
health benefits. Quantifying
what moderation is, is slightly
challenging as a number of
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 4 7
Image courtesy of NHS
If you have any questions or feel
you need specific support in
addressing some of your health
concerns, please contact us at
info@meorganic.co.uk. We have
all the tools and tips to support you
in creating a healthier, more
energized lifestyle. Plus, for all
Barefoot Running Magazine readers
we will be offering a FREE 30 minute
Breakthrough session on SKYPE plus
10% off our programmes if booked
in the month of May.
To stay updated with tips, recipes
and health news, like us on our
Facebook page.
www.facebook.com/#!/meorganic
factors can influence an
individual's limits. In general
though, for a healthy adult with
no history of alcoholism, 3-4 units
a day is recommended for men
and a limit of 2-3 units for women,
who generally tend to metabolize
alcohol more slowly. But what
does this actually mean in drink
size? (see diagram page 49).
2. Make sure you have alcohol free
days every week by limiting your
drinking to 2-3 times a week .
3. Drink darker beers and red wine
for the most health benefits. Red
wine contains some nutrients
that are beneficial to the body
such as resveratrol, tannins and
anti-oxidants.
4. Look for sulphite (a preservative)
free organic wine and notice the
difference in how you feel after
drinking it.
5. Make sure you drink with food,
preferably some protein to slow
down the absorption of alcohol.
5. Drink a big glass of water for
every glass of alcohol you are
having.
6. Try and stay away from alcohol
with sugary mixers such as
margaritas, daiquires etc. These
add to the increase in blood
sugar levels already caused by
alcohol.
In summary, as long as you are
maintaining a healthy lifestyle with
good diet , regular exercise, proper
sleep, fresh air and sunshine, the
occasional drink won't throw you
too far off balance. Simply make
sure you maintain the 80/20 rule,
healthy wholesome living 80% of
the time so that you can throw
a little caution to the wind the
remaining 20% to ensure long-term
health and wellness.
P a g e 4 0 W i n t e r 2 0 1 2 / 1 3 B a r e f o o t R u n n i n g M a g a z i n e
me organic is a holistic health and wellness
business based in Richmond, London. We
focus on transforming the health and
fitness of our clients through 1to1 nutrition
programmes, personal training, cycling
coaching, health workshops and more.
Contact us for your FREE session and
receive 10% off all our programmes for
all Barefoot Running Magazine readers.
Plus 10% off all workshops, using code:
barefoot12.
Visit www.meorganic.co.uk for more info.
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 4 9
www.caughtintheweb.com/spring2013/13/page45
Caught in the web
arefoot Running UK is holding
a one day barefoot running
workshop in Edinburgh on
Saturday 22nd June, from 9am
– 6pm.
The workshop is based on Anna
Toombs and David Robinson’s
book, Run Strong • Run Free:
An introduction to the science
and art of barefoot running.
The focus is very much on
anatomy, movement and running
mechanics so any runner will
benefit, regardless of ability,
fitness level or footwear type.
The day includes a mixture of
theory and practical work and
participants will receive individual
feedback on their technique.
There are limited spaces
available and several have
gone already, so book soon to
avoid disappointment!
For more info and to secure
your place, please visit:
www.barefootrunninguk.com
P a g e 5 0 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
his is a race that attracts runners from all over the world,
with beautiful scenery and something to offer everyone.
As well as the marathon on 24th August, there are various
other races over the weekend, even including a ‘Lazy Town
Race’ for kids! It’s an ideal venue for a decent run as well
as a mini break, with a large number of hotels within walking
distance of the race start.
Entry includes the ‘usuals’ such as a t-shirt and medal but
participants can also enjoy a pasta dinner at the EXPO
and free entry to the geothermal baths and pools.
For more details and entries, visit: www.marathon.is
Ev
en
ts
Stu
ff t
ha
t’s
go
ing
on
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 5 1
his event will be taking place between 7th
and 9th June in Chicago. It is sponsored by
‘Healthkeeper’s Alliance’, a group concerned
with providing people with a wider, more natural
range of methods for improving and maintaining
health.
The message is that there are ways other than
conventional medicine that can help people
manage various health-related issues, from
hormonal imbalances to cancer. There is a long
list of keynote speakers, ranging from osteopaths
to nutritionists to spiritual healers.
Tickets are only $20 per day or $35 for the weekend.
For more information and bookings, visit:
www.healthfreedomexpo.com
his popular event takes place on
27th and 28th July this year at the
Excel Centre.
It’s a well-organized race that is also
perfect for spectators. We watched a
friend compete last year and it was a
great day out in the sunshine, although
the hot weather was tough for the
competitors!
General entries are now closed but
there are still charity places available.
There are two different distance to
choose from (sprint or full) and you
can also enter a relay team of three
so that each team member completes
one leg (either the swim, cycle or run).
Public transport takes you right to the
hub of the action and there are numerous
places to stand and watch the various
legs.
Check out the website for more info:
www.thelondontriathlon.co.uk
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 5 1
Stu
ff tha
t’s go
ing
on
Ev
en
ts
A conversation with… ChiLiving founder Danny Dreyer
P a g e 5 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
anny Dreyer is an accomplished
ultramarathon runner and
founder of ChiRunning, an
approach to running that
encompasses many of the mental
and physical components of T’ai
Chi. We caught up with Danny to
find out more about the ChiRunning
story…
The beginning
Danny had been a keen runner
for many years when he reached
what he refers to jokingly as a
“mid-life crisis”. It was back in
1991 when he decided he wanted
to do something more with his
running and wondered at what
level he could become competitive.
He didn’t think he would be fast
enough, even over marathon
distance, to be up amongst the
front runners but he did stand a
chance in distances over the 26.2
miles, so he made the decision
to begin training for his first
ultramarathon. Three and a half
years later, he completed his first
50 miler and placed in the top
ten finishers!
T’ai Chi
Danny tells me that he was
always searching for efficiency
in his running, working towards
improving distance and speed
with the least amount of effort
possible. However, it wasn’t until
five years later that he experienced
a kind of epiphany during his first
T’ai Chi class. His instructor taught
him that movement should come
from one’s centre and most of his
first class was focused on posture
and development of his grounding
stance (which later became one
of the fundamental aspects of
ChiRunning).
Danny immediately recognized
that the physical elements of
T’ai Chi – moving from the centre,
posture, alignment, etc. – could
easily relate to running. He points
out to me that when you’re doing
10,000 steps with every mile of
running, you’d better have good
posture or you’re in trouble! He
also realized that the mental or
spiritual components are of equal
importance to physical capabilities
and that an overall balance of the
mental and physical helps to
create a balanced, happy runner.
well and during these sessions
began gathering a database of
email addresses so that he could
contact students to let them know
of forthcoming workshops. These
popular sessions continued and he
gained individual clients too as the
word began to spread. Later on in
1999 he sent out his first newsletter
to all the subscribers and things
continued to escalate from there,
with the ChiRunning subscriber list
currently up to 50,000 – and growing!
Ultrarunning
At this point in the interview, I
wanted to go back to the subject
ChiRunning is born
In 1999 Danny moved from Boulder
to San Francisco which is where he
began teaching ChiRunning.
Danny tells me that the West Coast
of America is very open to new ideas
so it was a perfect place to test the
water.
I was curious to know how Danny
had reached out to people with
his new concept, given that the
internet in those days was still
relatively new and certainly not the
buzzing, networking hub it is today.
“Email”, Danny replies. He explains
how he visited all the local running
clubs, offering lessons on how to run
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 5 3
ultra distances (phew!) to achieve
a mindful practice. As Danny says,
it can be “as simple as walking”.
What it’s about is “creating the
conditions for energy to flow. Be in
your body, not your head”. In other
words, being in your body helps you
to focus on the present moment,
whereas being in your head can
lead you away from it.
The book and DVD
Danny’s wife Katherine was the
inspiration behind the book:
ChiRunning: A revolutionary
approach to effortless, injury-free
running. Katherine’s background
was in publishing and she felt that
it would be a productive step to
harness the ChiRunning principles
and reach out to more people.
She found an agent and together,
Katherine and Danny created the
book. The first edition was released
in 2004 and the second edition in
2009, containing a further 60 pages
of information and what Danny
describes as being, “more applied”,
meaning that he has outlined the
steps to learning ChiRunning in a
clearer, structured manner. There is
a DVD that complements the book
which has also been updated,
which allows a student to gain a
deeper understanding of the
technique through watching the
practical demonstrations.
ChiWalking
After the success of the ChiRunning
book and DVD, Danny began to
receive requests from people who
didn’t run but were interested in
getting the same benefits from
their walking practice as they’d
seen others experience through
ChiRunning. Danny was happy
to put together a programme for
walkers that followed the same
principles of ChiRunning, many
of which translate immediately,
such as moving from the centre,
being mindful and learning not to
overuse the legs. The book was
released in 2006 and includes 12
different types of walking so that
walkers can choose what they’d
like to achieve from each particular
walk, whether it’s a cardiovascular
workout for fitness, a meditation
session to relax or mental focus for
inspiration. The feedback has been
very positive – ChiWalkers are
finding that they can walk further
and faster with less impact.
So, if people are walking further
and faster and getting fitter, do
they naturally start to want to run?
Yes! “That’s why we developed
P a g e 5 4 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
of ultrarunning because it seems
to me that the further you run, it
becomes less about the running
and more about mental strength.
Danny agrees. In fact, when I
asked him whether his motivation to
run ultras was purely the competition,
he explained that was only part of it.
“It was also partly a spiritual practice.
Because if you’re out there for
enough hours, it really breaks down
barriers – breaks your ego down and
opens you up to the environment,
to change. All the rules start falling
apart when you’re out there”.
As Danny talks, I’m struck by the
parallels between running and the
martial arts. As Danny points out,
running an ultra, “teaches you an
incredible amount both on a
physical level and emotional level”.
Crucial elements to a successful
running practice are, like the martial
arts, focus and discipline. “Running
can be as mindful as yoga or
meditation” Danny explains. And
you certainly need to tap into those
skills when running long distances;
they help you “work with your own
voices when they tell you get out
the bus fare and go home!”
The word ‘mindful’ featured a lot in
our conversation, because that is
really one of the key elements of
ChiRunning. You don’t have to run
and to have a bit of fun with it too.
The online training programme is
also something that Danny is keen
to develop further. He feels that
many online programmes are too
generic and the ChiRunning
programmes are unique for two
very important reasons: 1) They are
technique-based and focus on
different areas of the body and
2) They are race specific. So,
people can really gear their training
towards a specific event, so that
they’re incorporating similar
conditions to those of the race
for which they’re training. The
golden rule for racing is to come
prepared – this is something that
Danny feels very strongly about
and he’s planning to build specific
programmes for the more well-known
events such as the London marathon
and other world-renowned races.
Danny is also looking forward to
the introduction of webinars. These
will include demonstrations, the
opportunity for people to call in and
ask questions, etc., so it’s an exciting
step towards an interactive approach
to teaching the ChiRunning principles.
Danny and I also discussed the
science. We both agree that
anecdotal evidence speaks volumes
about the benefits and success of
any particular running method, but
people always want the scientific
back up. The good news is that
ChiRunning has produced some
great results in recent studies,
demonstrating in one particular
study that ChiRunners experienced
the least amount of impact when
running, compared with groups
of runners in traditional shoes and
minimalist shoes. The US army are
currently testing ChiRunning in a
small, pilot group of special forces
soldiers to investigate its impact
on injury rates. If all goes to plan, a
further study will go ahead with 680
soldiers all following a programme
initially taught by Danny and with
follow up training from a local
ChiRunning instructor and further
online coaching.
One more avenue which Danny is
keen to investigate further is how
ChiRunning Principles can be used
in other sports. Not long ago he
met up with Terry Laughlin, founder
of Total Immersion Swimming.
Danny tells me that straight away,
the two of them were on exactly
the same wavelength with their
the walk-run DVD” Danny tells me.
It explains how to carry the mindful,
internal practice that walkers have
learnt into their running. There
are many walk-run programmes
available but the mindfulness is
key as Danny points out, “In walk-
run programmes, people give
running their best shot but when
they walk, they just stroll!” The key
is maintaining the right mind-set
and focus throughout.
“The other reason why we came
up with ChiWalking as well is
because you walk many more
hours in the day than you will
ever run. So it’s a really good
way to keep your practice going
throughout the day - whether
you’re carrying groceries to the
car or sitting at your desk, you
can always be working your
focuses”.
Barefoot running
Of course, I was keen to get
Danny’s opinion about running
barefoot. Danny will often ask
students to remove their shoes
as part of workshop training: “I
give them an experience of what
it feels like to run without shoes”.
Most of Danny’s running is on
rough trails, so he personally
wears minimalist, zero drop shoes
but his preferred shoe will always
be the one that “does the least.”
It’s for protection, not for helping
you to run better. “You might as
well be taking a performance-
enhancing drug if you’re relying
on your shoes to enhance your
performance”.
Well said!
Looking forwards
So, what does the future hold for
ChiRunning? Well, there are many
new ventures in development, one
of which is a Smart Phone App
which has just recently become
available within the next two or
three months. It will guide the user
towards mindful training, they’ll be
able to check in and monitor what
they’ve been doing and they’ll be
given goals – something to strive
for. There may also be a ‘gaming’
aspect to it where people can
compete on a friendly level, just
to give them some extra impetus,
the chance to connect with others
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 5 5
Image credit: www.wncmagazine.com
to work your core a lot but you
don’t want to be going out and
just building a bunch of muscles”.
His philosophy is akin to the
‘functional’ or ‘natural’ training
that people are moving towards
and Danny describes his T’ai Chi
as, “Outside the studio Pilates”.
In T’ai Chi, you strengthen and
stretch through movements rather
than just isolating certain muscles
that may well lead to imbalances.
We touched briefly on treadmill
training, which Danny described
as “mindnumbing; the opposite of
mindful!” When people ask him
about using a treadmill, he tells
them that running on a treadmill is
in fact not running but, “Keeping
balance on a moving object”.
The only reason he would advocate
using a treadmill is, “purely for
convenience” – i.e. when the
weather is too extreme for running
outside.
What’s Danny’s take on diet?
Again, the concept of balance is
Danny’s main goal – don’t eat too
much of any one particular thing.
He tends towards a diet with less
meat and more grains but is careful
to source organic, natural food
sources and steers clear of wheat,
which he thinks is probably too
processed in today’s society for
most people’s systems to tolerate.
I remember Danny’s enjoyment of
cheese which he wrote about in
the book – he claims he is still very
much a fan of cheese but it doesn’t
seem to be doing him any harm!
As we wind up the interview, I
wish Danny luck in his upcoming
marathon, only a few days away.
He has been coaching a number
of runners to run this race alongside
him – the hilly, off road Asheville
Marathon. 75 people signed up
to join his training group and he has
regularly had at least 15 runners
turn up for each coaching session.
He was looking forward to racing
with the group and crossing the
finish line together.
This sense of giving and genuinely
caring about other people’s running
enjoyment is what gives Danny his
motivation to continue on his path
and this is apparent both when
speaking with him and reading his
books. As ChiRunning continues
to spread across the world (there
are 200 registered instructors
worldwide, including the US, UK,
Germany, Singapore and Australia)
there will be more and more happy
runners.
Visit Danny’s website:
www.chiliving.com for information
regarding tuition, courses, books
and DVDs.
We’d like to say a huge thank you
to Danny for taking the time to
speak with us and look forward to
running with him one day in the
future!
thoughts; Danny advocates not
over-using the legs in ChiRunning
and Terry teaches not to use the
arms for power in swimming. They
both highlight the importance of
movement from the centre. Danny
said they now refer to each other
as, “Twin sons of different mothers”
due to their almost identical
philosophies within the two very
different modes of movement.
Danny and Terry taught each other
running and swimming respectively
and hope to transform the world
of triathlons with their like-minded
approaches.
All of these different products
and pathways are leading towards
Danny’s overall goal, which is to
spread the word about ChiRunning
and help as many people as possible
to get outside and enjoy running
more.
Day to day
Danny and his wife Katherine run
the business together. They also
have a 13 year old daughter, a
cat and a dog. “We conceived
our daughter and our business in
the same month – January 1999”,
Danny tells me. “We’ve always
said we raised twins!” Katherine
is the business side of things (Danny
says he “wouldn’t know how to
run a business if I had a gun to my
head!”) and half the authorship.
Danny is the “face out in the world
and developer of new material”.
Both he and Katherine are creative
people. “We think the same and
feel the same and that’s why you
feel the language in the book”.
Over the years, they’ve learnt how
to work together and support each
other in their work. I wonder how
Danny fit his training in too and ask
him what a typical week will look
like for him in terms of his own
exercise. He runs 5 times per week
(he’d already been for a run when
we spoke at 9am) as well as taking
an advanced, hour and a half T’ai
Chi class each week. On top of
this, Danny fits in a further 15 minutes
each day of his own T’ai Chi practice
and ensures that he spends some
time each day just meditating.
Other than the word ‘mindful’,
the other recurring word in our
conversation was ‘balance’.
“People ask about stretches and
strength training and you do need
P a g e 5 6 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
B a r e f o o t R u n n i n g M a g a z i n e W i n t e r 2 0 1 2 / 1 3 P a g e 7 3
Running and Biomechanics
Specialists
Workshops and individual tuition to
help improve running performance
and reduce injury.
Visit the website or contact us for
more details.
www.barefootrunninguk.com
info@barefootrunninguk.com
0845 226 7302
magine being told you can never
have a beer again! Ever!
Derek Green received that
message in 1988.
But..... Derek Green is a Yorkshireman
and in my experience Yorkshiremen
don’t take that sort of thing lying
down. I love a beer, it is true.
I can’t imagine being given that
message. So when Anna asked
me to investigate gluten free beer
for this issue, it was too good an
opportunity to miss. My wife has
been gluten free for years and
as well as barefooting I also write
a little bit about beer. It was as
though the separate parts of my
life were coming together at one
point.
That point was a meeting with
David Ware of Green’s Original
Gluten Free Beers. David took
over the company from Derek
Green in 2011 and I met him at
his offices based in Hazel Grove
in Cheshire.
Greens Beers export all over
the world and their story is an
interesting one. Derek Green
was a textile merchant from
West Yorkshire and a diagnosed
coeliac. Derek had managed
to adjust his life accordingly but
longed for a beer. Cider and wine
are all very well but sometimes
only a beer will cut it. Derek just
couldn’t get hold of gluten free
beer in the UK and so, after his
retirement in 2002, he embarked
on a mission to put that right.
Derek knew that there was a long
held tradition in African countries
of brewing beer from Sorghum.
Sorghum is a grass and is mainly
used for animal feed but it is also
completely free of gluten.
Traditionally, the sugars are
extracted and used to make
beer. However, making a
palatable sorghum based beer
David Ware of Green’s Original Gluten Free Beers
P a g e 5 8 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
the end of the brewing process,
then maybe these sorghum beers
would die out. David held up one
hand to quell my fears and my
education continued.
It seems that the term ‘gluten free’
means different things depending
on which part of the world you
inhabit.
In Europe, a beer can be labelled
as gluten free as long as it has less
than 20 parts per million gluten.
In the US, the rules are different.
A beer can only be labelled as
gluten free if it has been made
from gluten free, raw materials.
All the work that’s done to remove
gluten after the beers have been
brewed is completely immaterial
in the US.
Although rigorous testing shows
that his malt based beers contain
no detectable gluten, David
cannot sell them in the US as
‘gluten free’. Green’s US market
require his sorghum based beers
and they continue to do very well
over there.
The filtering process is natural, no
can be a challenge. That was the
challenge that Derek took on.
A determined man, Derek
couldn’t persuade any of the
main breweries to take on the
idea. They considered it was just
too much of a shot in the dark.
Even ten years ago, the market
was very different than it is now.
Then Derek had a lucky break. He
met a professor of brewing from
Belgium who was sympathetic to
his cause. The professor had a
daughter who was a coeliac and
he offered to help. Thus in 2004,
Green’s first beer was born. It
was called ‘Discovery’ and is still
going strong.
Over the next few years, Derek’s
company brewed a range of
styles, each one made from a
sorghum base and they began
to sell all over the world.
Then the Spanish brewing giants
Estrella entered the mix and
turned things on their head.
Estrella started to produce gluten
free beers using a completely
different method. They perfected
a way of removing the gluten
from traditionally brewed beers
at the end of the process. This
was revolutionary and with their
extensive distribution networks,
Estrella’s beer quickly became
available everywhere.
Derek and the professor went
back to the drawing board and in
2008 perfected their own method
of removing gluten using natural
processes. This opened up a
world of possibilities but Green’s
brand is all about quality and only
the best will do. To ensure a high
end outcome, Greens selected
an award winning Belgian beer
and removed the gluten, leaving
behind a premium product.
They quickly used this method to
produce a Pilsner and Golden Ale
and sales of this way outstripped
their sorgham based beers. For
the record, my wife is fussy and
she enjoys both these beers.
As David was telling me this, my
heart sank. I had read lots about
their sorghum based beers and
independent reviews talked of
rich, complex beers that stood up
against any traditionally brewed
dark ale. If beer can be made
simply by removing the gluten at
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 5 9
David Ware of Green’s Original Gluten Free Beers
animal products are used, making
Green’s beers suitable for
vegetarians. A host of awards has
followed.
Before our visit, I went to visit the
supermarket to pick up a couple
of bottles. I scoured the shelves
and eventually found them tucked
away in the ‘Free From’ section,
in a completely different part of
the store. When I pointed that
out to David, his decades of
experience in the brewing industry
came to the fore. He asks the
store to put them there. In the
same way that coeliacs don’t go
down the bread aisle, David says
that many coeliacs also don’t
bother with the beer aisle
because there isn’t anything
there for them. A good point
well made.
David was kind enough to crack
open a couple of bottles. The
dry hopped lager was excellent.
Crisp and just the job on a hot
day. The Discovery was a good
quality darker beer. It had a
short finish, leaving a faint apple
aftertaste that spoke of its
sorghum base. Very nice!
These beers stand up well in their
own right and so the question of
pubs arose. Draught simply
wouldn’t work; there is too much
chance of cross contamination
and buying a barrel of a niche
product would be too much of
a punt for many licensees. I can’t
help thinking that many pubs are
missing a trick.
My wife is gluten free and we
know people who will drive miles
just to visit a certain gluten free
chip shop. If I knew that a pub
sold gluten free beer in bottles,
especially one as good as Greens,
I would be much more likely to
head there than other pubs. It
would be great to see some
behind the bar in more places.
There are other gluten free beers
on the market. It seems that most
countries have their own versions
but there are very few premium
products that cross borders.
Estrella and St. Peters are two
others that spring to mind.
Green’s business is 80% export and
if you can’t find their beers locally
then you can always visit their
online shop and order some in:
www.glutenfreebeers.co.uk
Please remember that I have been
drinking lots of beer for the last
month so that you don’t have to.
I have been doing so with an air
of self-sacrifice. If you would like
to show your gratitude by sending
me a bottle, that would be jolly
nice.
P a g e 6 0 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
“David was kind
enough to crack
open a couple of
bottles. The dry
hopped lager was
excellent. Crisp
and just the job
on a hot day.”
magnesium citrate) included, which
should be ideally between 2-
4:1 calcium to magnesium. This is
known to play an important role in
skeletal maintenance, but more
importantly is essential for cellular en-
ergy and optimal muscle function. Con-
sumption of dairy protein powders will
help to boost calcium content but is
often otherwise easily attainable
through natural diet.
Vitamin K-2 (MK7), more readily ab-
sorbed than MK4 and has a longer
half life, is also highly recommended as
it is only found in trace quantities in
foods. It has a number of impor-
tant key functions such as prevent-
ing a build up of plaque within the arter-
ies therefore preventing some
forms of cardiovascular disease.
At the same time it removes any
excess calcium in the blood and de-
posits it into bones.
Look out for products which contain
ingredients such as
become depleted leaving you run
down and susceptible to illness or injury.
So, it is with this in mind that I’ll recom-
mend a few basics.
A good multivitamin geared towards
an active lifestyle, but remem-
ber that not all multivitamins
are created equal. Active individuals
simply have different needs be-
cause in order for us to perform
at our best it is imperative
for us to have the correct nutrition; even
slight deficiencies can cause us
to under perform. Most multi
vitamins available in the market today
have scientifically researched
levels of ingredients based on the RDA,
so any bought from a reputable
manufacturer should be of a decent
standard as long as they contain at
least the RDA of the follow-
ing vitamins B1, B2, B3, B12, C, D and
Folic Acid.
Ratios of calcium and
magnesium (preferably the more
bioavailable form of
Bioperine (or piperine extract – a form
of black pepper which aids absorp-
tion).
Omega 3, one of the most widely used
supplements in the
UK today. Most of us are aware that we
should be taking it for the numerous
health benefits it offers. But it is impor-
tant to know what you are looking for
in a supplement and in this case, don't
just go for any old fish oils. It simply isn't
necessary to supplement with Omega
6's and 9's as they are much more
readily abundant in other foods,
so it really is just the Omega 3 you need
to look for. Then it is important to check
the information on the label as there
are a variety of kinds out there which all
offer varying levels of health bene-
fits. What you are looking for here is the
EPA and DHA content, ideally between
500-1000 mg per day. These have been
proven to be the most effective
forms of Omega 3 for improving heart,
brain and immune function as well as
being known to work as an anti-
inflammatory.
In addition to this it is also impor-
tant to know the purity in terms of
heavy metal contamination.
What this means is that some of the
waters in the world are subject to high
levels of contaminants such as mercury
and other toxins and it is this
which is the other variable you
can encounter. Naturally we all
know that heavy metals are toxic and
should not be consumed, so it
is important that the fish are
sourced from declared clean water
sources. If you are unsure contact the
manufacturer who should be able to
provide you with this information
and even a copy of the certifica-
tion which will come with each batch.
B a r e f o o t R u n n i n g M a g a z i n e W i n t e r 2 0 1 2 / 1 3 P a g e 3 9
P a g e 6 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
The Green Room Abby Turner – on being a ‘Coeliac’
he first time I ever heard the
word Coeliac was when my
mum and my aunty (her twin)
were diagnosed when they were in
their fifties. They were dumbfounded.
How could they have lived all their
lives without realising they had this
disease? The difficulties in diagnosis
were soon to become even more
apparent for me.
Often mistaken for IBS, Coeliac is
an auto-immune disease and it's
hereditary, so my whole family
were tested. I was initially given
the all clear from a blood test,
only to become very ill a few years
later. A second blood test came
back positive and an endoscopy
confirmed the diagnosis. I waved
goodbye to gluten, wheat, barley
and rye in my diet forever.
Even though I felt sorry for my
mum, I was relieved to receive
a negative blood test. After all,
I’d inherited the webbed toes in
our family - surely I’d had my fair
share of hand-me-downs? For
three years I carried on enjoying
pasta, pizzas and pasties. All
usually washed down with a lovely
cold beer, completely unaware
of the damage I was doing to
myself.
Then, following a beer and BBQ
fuelled holiday to Australia, I felt
bloated all the time. I ignored it,
putting it down to holiday excess.
I also ignored the fact I felt
constantly tired and had terrible
stomach pains and cramps.
But, I just couldn’t ignore the
embarrassing symptoms (chronic
diarrhoea and smelly wind). When
you’re spending most of the day
on the loo and your boyfriend
needs a gas mask, it’s time to go
to the doctors.
When Coeliacs eat gluten, it
triggers an immune reaction which
damages the lining of the small
intestine and the body can’t absorb
all the nutrients from food properly.
My body was attacking itself
because of the gluten I was
shovelling into it, but having had
a negative blood test I dismissed
Coeliac disease and self-diagnosed
all sorts of awful diseases with the
help of Google. It therefore came
as somewhat of a relief to be told I
could be cured by simply changing
my diet.
Growing up in the South West, I’ve
always considered the Cornish
pasty as a major food group, so
going without my beloved ‘Oggies’
was going to be a challenge. But
knowing how ill I had become
before I was gluten free, I pledged
to stick to the diet rigidly. By now
my mum was an expert gluten free
cook and was there to show me
the ropes.
I felt a hundred times better within
a few weeks of not eating gluten
and was especially pleased when
the more embarrassing symptoms
disappeared altogether.
My eating habits have completely
changed and I usually cook
everything from scratch with fresh
ingredients, eating much healthier
foods, such as quinoa. I still eat
pasta and bread, but just swap
these for a gluten free version.
I can even get some products on
prescription. To prevent cross-
contamination, there are two tubs
of butter in our fridge, one clearly
marked up as mine, so that no
wheaty bread crumbs can make
their way onto my gluten free toast.
Gluten pops up in the strangest of
places, so I’m an expert ingredient
scrutinizer, reading the small print
on everything I eat.
Eating out is becoming easier too.
A lot of restaurants now mark their
menu with GFs, or have separate
allergy menus. In places that don’t
,
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 6 3
I regularly raise money for Coeliac
UK and last year ran the Reading,
Baldock and Plymouth half
marathons, as well as the British 10K
for the charity. I’m now currently
training for the Windsor half and
the Grim challenge.
Keeping to a strict gluten free diet
has meant I haven't developed
any complications which are linked
to Coeliac disease - skin rashes,
hair loss, infertility, depression, and
nerve problems, to name a few.
And yes, it can be frustrating when
everyone is tucking into something
yummy that I can't eat, but I
always put it into perspective.
When I compare it to some of the
painful treatments people go
through for terrible diseases, missing
out on a bit of cake really isn’t the
end of the world.
I have a well practiced speech for
waiters which explains what I can
and can’t eat. And it’s wine or
cider for me, instead of beer, from
now on.
Over the years, I’ve watched the
gluten free aisles in supermarkets
grow. Croissants, crumpets, custard
creams, bagels, biscuits and beer
– all are available (at a slightly
higher price!).
Coeliac disease can affect joints
and means that you are more
prone to osteoporosis. So, as well
as taking calcium tablets, I try to
keep active and healthy. After
I was diagnosed, I put all the
regained energy a gluten free
diet had given me into exercise.
I took up running and got hooked.
Building muscle with resistance
exercises is essential to help prevent
osteoporosis from developing, so
running and regular gym trips all
contribute to keeping me healthy.
P a g e 6 4 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Coeliac UK is the leading charity
working for people with coeliac
disease and dermatitis herpetiformis
(DH). Our mission is to improve the
lives of people with coeliac disease
through support, campaigning and
research.
We do this by:
providing independent and
expert information to help people
manage their health and diet
campaign for improved access
to fast diagnosis, good medical
treatment and safe foods - in the
home and out
research into new treatments
and possible cures.
Further info: www.coeliac.org.uk
barefoot, you adjust your stride
to put less stress on your body.
And, right on the heels of it (pun
intended), came editorials about
how running barefoot is the worst
thing you could do… though,
most of those editorials came
from people who own or work for
shoe companies or shoe sellers.
A few days ago, someone
forwarded me an email saying
“Well, I’ve seen people who
tried running barefoot and they
got injured! I’ve seen people
during marathons, sitting on the
side of the road in their Vibram
FiveFingers, crying in pain!”
(Of course, right after, I got
an email from a Xero Shoes
huaraches running sandal owner,
raving about how old running
injuries they used to have are
gone now that they’re out of
shoes, but let’s ignore that for
ver since Chris McDoguall’s
book, Born to Run, became
popular (interestingly, long
after it came out), the debate
about barefoot running has
become heated.
There was no big argument when
Zola Budd ran barefoot, or when
Abebe Bikila won the marathon
without shoes, or when Ron Hill
competed in the Mexico City
Olympics in “the lightest shoes
I could find.”
But once “regular folk” started
kicking off their kicks, it’s become
a rhetorical battlefield out there
- the converts touting the great
benefits of barefoot running, and
the critics assuring everyone that
taking off your running shoes is
akin to playing Russian Roulette.
Then the Harvard study came
out, showing that when you run
a moment.)
Mark Plaatjes, world champion
marathon runner, physical therapist,
and co-owner of the Boulder
Running Company, has said that
he doesn’t think most people have
the correct body type for running
barefoot.
Road Runner Sports sent out an
email saying, “Well, if you run
barefoot, you could step on
something and really screw
yourself up!” (that’s not the actual
quote, which I’m too lazy to look up,
but the gist of what they warned).
The Vancouver Sun recently
published an article, like dozens
of others like it, claiming that running
barefoot was dangerous, and the
proof was the opinion of some
doctors.
What amazes me about this back
P a g e 6 6 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
and forth nonsense is how enraged
the anti-barefoot gang is getting,
and how they’ve thrown out not
only their logic and critical thinking
skills, but how they’ve ignored what
every well-known barefoot running
coach has advised.
So let’s address some of the issues,
as quickly as possible (which isn’t
hard, since the arguments are
simple).
If you memorize these answers
(or print out this article and have
a copy in your back pocket), you
can save yourself the frustration
and/or humiliation of arguing
with some Know-It-All who tries to
talk you out of running barefoot.
1. Assertion: Barefoot running
will give you plantar fasciitis,
Achilles tendonitis, ingrown hair,
or male-pattern balding (or any
other injury).
Response: Runners in SHOES get
the same injuries! Those problems,
when they occur are not from
“barefoot running”, they’re from
OVERUSE. If someone you knew
went to the gym for the first time,
and did the workout that Arnold
Schwarzenegger used in his Mr.
Olympia days, they’d end up
with all manner of injuries,
soreness and overall inability-to-
move-for-days-ness. But nobody
would scream from the rooftops,
“Weight lifting is bad for you!”
They would say, to that individual,
“Dude, you did too much too
soon. Scale WAY back and build
up to that slowly. ”Clearly, the
cure for overuse is UNDERUSE.
Do less. The only problem is that
the only way to know how much
you can really handle, is by doing
too much… until you’ve done
that enough and gotten the hint.
I will concede though, that
barefoot running form may have
an overuse bias built into it, and
that’s because the motion of
absorbing shock is like doing
“negatives” in the gym, doing
more eccentric contractions of
the muscle. With “negatives,”
instead of contracting a muscle
to move a weight, you try to
resist as the weight pulls against
you (think about a bench press
in reverse - instead of pushing
the weight from your chest, you
try to keep a heavy weight from
dropping onto your chest). We
are much stronger in the
eccentric direction, and it
doesn’t give the same kind
of “burn” you get from the
concentric movement… but
the next day, you realize
you’ve done WAY too much
work. This is similar to why
walking DOWN a mountain
feels fine at the time, but the
next day you realize - due to
the massive soreness - that it
was harder than walking UP the
mountain.
Nonetheless, it’s possible to get
smart enough not to over train…
just takes some practice.
2. Assertion: Some people aren’t
built to go barefoot.
Response: Not only is there no
evidence for this, but what the
barefoot running coaches all
say is that by running barefoot
you develop the skills, strength,
and form that allow you to run
barefoot. Now, there’s not any
hard science behind that
argument, YET, either (some
researchers are working on it)…
but, come on, which makes
more sense: That someone is
physically unable to run barefoot
or in minimalist running shoes
(the way humans have run for
hundreds of thousands of years),
but is absolutely fine in shoes…
or that, due to lack of use,
they may need to build up the
strength before they can run
barefoot. Besides, the only
reason they would be okay
in shoes and not barefoot,
is because they’ve transferred
the stress that the muscles and
tendons and ligaments would
have to deal with if they were
barefooted (and get stronger
by doing so) into the bones
and joints.
Again, the message is, Go slowly!
(seeing a pattern here?)
3. Assertion: You could step on
something or, worse, IN
something!
Response: Yeah, so? But: a)
How bad would it REALLY be?;
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 6 7
most people who say they’re
running barefoot have never
put their bare skin on the
ground, or worn something as
minimalist as Xero Shoes).
Fourthly, I’ve never met a
doctor who has said to their
patient, “Let’s take a look at
some slow-motion video of
your running and see if the real
problem is your form, and not
your footwear or lack thereof.”
Finally, what cracks me up about
the anti-barefoot gang is the simple
denial of the numbers. That is, there
are a LOT of people taking off their
shoes without a problem. WAY
MORE, it seems, than those who
have any of the easy-to-solve
overuse issues. You don’t end up
with a movement like the barefoot
running movement without a high
percentage of happy converts.
This alone should, but doesn’t,
temper their argument.
And, again, the answer couldn’t
be simpler: Oh, if you’re going to
try barefoot running, you may
need to go WAY slower than you
thought, you’ll have to learn to
listen to your body in a way you
haven’t, you’ll need time to build
up strength to let you handle the
same distances you may now be
running, and you may want to get
something to give your sole a bit
of protection.
Enjoy!
b) How often is this REALLY
a problem, or are you just
imagining it happening
without knowing the actual
numbers?; c) Are these injuries
worse than the various problems
people have in shoes?; d) If you
do step in poo… which is easier
to hose off: your feet or a
waffle-soled shoe? This argument,
of course, cracks me up since I
offer a solution on my website
(www.xeroshoes.com) - get
some huaraches running shoes
and you’ll add a HUGE (but
thin) layer of protection with a
barefoot feel.
I have to back up to the
“stepping in poo” idea, because
I just got a call from someone
who said they were worried that’s
what they would do if they were
walking around barefoot.
“When’s the last time you stepped
in poo?” I asked. “About 20 years
ago,” the poo-fearer answered.
“Then what makes you think you’ll
suddenly start doing it now?” I
asked. “Ohh…,” said the former
poo-fearer.
By the way, I’m a bigger fan of
running sandals rather than
Vibram FiveFingers (VFF’s) , or
Nike Free, or the other minimalist
running shoes not because I sell
Xero Shoes, but because sandals
feel more like barefoot. The VFF’s
actually have quite a bit of
support, the Nike Free have a
big thick heel, and anything
with an upper that covers your
toes… well, it covers your toes.
4. Assertion: Doctors say they’re
seeing more patients with injuries
who are running barefoot.
Response: First of all, doctors
said the same thing 40 years
ago when running shoes became
popular. Secondly, doctors are
not seeing the people who are
not having problems running
barefoot… because those
people don’t go to doctors. In
other words, if you don’t know
the total number of people who
are running barefoot, seeing an
uptick in patients is a meaningless
statistic. Thirdly, I’ve never met
a doctor who asked their injured
patient, “So, are you running
barefoot or in something like a
Vibram FiveFingers shoe?” (hint,
P a g e 6 8 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 7 3B a r e f o o t R u n n i n g M a g a z i n e W i n t e r 2 0 1 2 / 1 3 P a g e 6 9
Assorted goodies Products worth a look
P a g e 7 0 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 7 1
1. Fitbit Flex. This new gadget, the latest
in the Fitbit range, will be available
to gadget lovers very soon. It is a
wristband that comes in various colours
and is able to track your steps, calories,
sleep quality, distance travelled and
activity levels, linking to your PC to store
info as well as link with friends to share
and compete!
Visit: www.fitbit.com for more info
2. “Never wipe your ass with a squirrel”.
Author and runner, Jason Robillard,
has written a fun and extremely useful
book called: “Never wipe your ass with
a squirrel”. It’s packed full of great tips
on trail and ultramarathon running
based on Jason’s significant knowledge
and experience, written in a manner
that will have you giggling throughout.
To find out how to purchase either an
e-book version or hard copy visit:
www.barefootrunninguniversity.com
3. Bobble Sport (750ml). Water Bobble
has introduced the ‘Bobble Sport’
which is the latest in their range of BPA
free bottles. It has a soft cap and
handy carrying loop and comes in an
array of fantastic colours. It contains
the usual carbon filter that removes
impurities for safer, fresher tasting
water.
Visit: www.waterbobble.com for more
info
4. Avenue Madison 2SRAM Dino Black/
Red - 2 Speed £1,055.00p. Check out
the latest gorgeous bike from Avenue,
the speed Dino black/mat red
super-sleek machine! Simplicity is what
makes this bike so desirable and the 2
speed gearing system means you can
get just a little bit of help on the hills!
Visit: www.avenuebicycles.co.uk for
more info and models
5. Moving Comfort Vero Bra. Moving
Comfort is an all woman company
specializing in creating trendy yet
functional fitness wear for women,
whatever their chosen sport. Their
latest offering is a new sports bra, the
‘Vero’, with fully adjustable straps that
can be worn straight or cross back.
Visit: www.movingcomfort.com
P a g e 7 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Na
tio
na
l n
ew
s
Th
e la
test
na
tio
na
l n
ew
s
- cigarettes are becoming an
increasing problem amongst
pupils in secondary school.
As the product does not contain tobacco, it is not covered by the
Health Act 2006 and children of
any age can, at the moment, buy
them legally (sales are currently
at the shopkeeper’s discretion).
Many secondary schools have
banned e-cigarettes as they see
them as the beginning of the
pathway to smoking normal cigarettes. Indeed, it seems to be
the ‘in thing’ at schools, with pupils
being found behind the bike sheds
‘smoking’ and for many, smoking
the real thing will be a natural
progression. One 14 year old
Inquiry called for as the state of
the new, non-emergency ‘111’
phone line remains “fragile”,
NHS bosses admit.
even reported seeing someone
‘smoking’ an e-cigarette in class
because the vapour evaporates
quickly and is relatively
undetectable.
It’s a concern that a product
originally designed to help
people stop smoking is actually
encouraging youngsters to start.
There are also health concerns
surrounding the e-cigarette and
its ingredients (one of which is
the addictive drug, nicotine)
and it has already been banned
in a number of countries. The
legislation regarding product
sales/usage will hopefully
change very soon.
43 year old Yoshinari Matsushita
was sadly involved in a fatal
accident at this year’s race. He
was highly popular in the Racing TT
paddock and will be sorely missed.
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 7 3
survey carried out for the walking charity,
Ramblers, has revealed that a quarter of
UK adults only walk a total of one hour a
week. This includes to and from the car, to
the shops, etc.
A separate survey by YouGov of 2,000 people
found similar results – 43% of the adults they
surveyed were walking less than two hours
per week.
Ramblers (the charity) are trying to promote
the health benefits of walking in an effort to
get the nation moving and they are, quite
obviously, strongly backed by the medical
profession. Dr Stuart Biddle, a professor at
Loughborough University, has highlighted
the mental health benefits of walking which
have been proven time and again, such as
improved mood, clarity of thought and
higher self-esteem.
The British Heart Foundation promote walking
as one of the best ways to keep your heart
healthy – it’s moderate intensity, accessible
and cheap!
You can find out more about group walks
and routes here: www.ramblers.org.uk
The
late
st Na
tion
al n
ew
s Na
tion
al n
ew
s
he number of organ donations in
the UK has increased threefold
in the past year. This year’s
numbers include the first instance
of an individual giving part of their
liver to a stranger.
A nurse at NHS Blood & Transplant
has attributed this significant rise
to the raised awareness of organ
donating and the fact that people
feel they want to do something
genuinely good for somebody else.
The increase was unexpected but
certainly very welcome; three
people die every day due to the
lack of availability of suitable/
available organs.
Those considering donating are
advised to do their research and
spend some time making the
decision. Each donor is also given
extensive screening to ensure
that they are psychologically and
medically prepared.
Visit: www.organdonation.nhs.uk
for more information
P a g e 7 4 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Try this at home
spine. In our experience, most
people will have some pelvic/spinal
deviation (for example, the pelvis
sitting higher on one side and the
spine being slightly rotated) which
will affect the movement within
the hip joints. With this in mind, the
exercises we have chosen involve
movement of the pelvis and hips
together, rather than trying to
isolate the hip joint.
As always, these exercises are just
a guide to give you some ideas to
explore things further. If you have
specific issues that need addressing,
it’s worth seeing a movement
and/or hands on therapist to give
you targeted exercises under
supervision.
to experience discomfort in your
knees – the poor knee joint is often
punished merely for its position
within the human body, sitting
stranded between the ankle and
hip and feeling the effects of
what’s going on at those two joints.
Lack of mobility and proper
function of the ankle and/or hip
joint will frequently be felt as pain
in the knee which can lead to
unnecessary and useless surgical
procedures. Opening up the hips
on a regular basis, using a range
of different exercises, helps overall
function as well as avoiding undue
stress on the knee joint.
Rather than thinking of the hip joints
as separate entities, it can be far
more useful to recognize them as
an integral part of the pelvis and
n the ‘Try this at home’ section of
our Winter issue, we discussed
how restrictions in the foot and
ankle can have an impact on the
rest of the body and its movement
and we gave you some sample
exercises to try as well as some
general advice on how to free up
those joints.
In this Spring issue, we’d like to focus
on hip mobility. As we mentioned
last time, lack of general daily
activity can cause tightness to
build up in your joints and the hip
joints are no exception. Sitting
down for too long is one of the
main culprits, as well as exercise
programmes that don’t effectively
maintain a full range of motion
at the hips. If you have restriction
in your hips, you may well begin
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 7 5
Cross over crawl
1. Begin on hands and knees (Pic. A)
2. Slide your right knee forward and around in front of your
left knee. (Pic.B) Sit back slightly. (Pic. C)
3. Rock forward again slightly and release your left knee
from behind your right knee, slide it forwards and around
in front of your right knee. (Pic. D) Sit back slightly.
4. Keep going with this movement, allowing your weight to
shift naturally between your hands and knees. You should
find that you progressively move forwards.
5. Try reversing the movement (crawling backwards) to return
to your starting position.
A
B
C
D
P a g e 7 6 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Seated twist
6. Sit with your legs to the right, knees pointing left. (Pic. E)
Rotate the right side of your pelvis forward and allow
your spine to follow that rotation so you end up looking
over your left shoulder. Place your hands on the floor
wherever it feels most natural. (Pic. F)
7. Begin to make the transition over to the other side,
so that your knees lift up and over to the right. You’ll
probably want to place your hands on the floor behind
you for balance. (Pic. G) When your legs are down on
the floor, let your left pelvis rotate forward and allow
your spine to follow that rotation so you end up looking
over your right shoulder.
8. Repeat this around ten times, or however many feels
appropriate. You’ll probably find that one side feel
easier than the other. Try and achieve a little more
range of movement each time and keep moving
fluidly and continuously.
Side to side lunge
9. Take your legs fairly wide apart (bent or straight), hands on the
floor in front of you. (Pic. H)
10. Turn your left foot out and bend your left knee, keeping it in line
with the foot. Keep your right foot facing forwards. Look straight
ahead and try to flatten your back, drawing your shoulders
away from your ears. (Pic.I)
11. Swap over to the other side, straightening your left knee as you
bend your right knee. At the same time, turn your right foot out
and your left foot to face the front. Stay as low as you can
(although your bottom will lift up slightly as you move from one
side to the other), walking your hands along the floor to help
keep your balance. (Pic.J)
12. Keep swapping sides for 6-8 repetitions, moving carefully but
fluidly.
E
F
G
H
J
I
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 7 7
Side lunge with rotation (a continuation of the previous
exercise)
13. Take your legs fairly wide apart (bent or straight), hands on the
floor in front of you. (Pic. K)
14. Turn your left foot out and bend your left knee, keeping it in line
with the foot. Keep your right foot facing forwards. Look straight
ahead and try to flatten your back, drawing your shoulders away
from your ears. (Pic. L)
15. Walk your hands towards your left foot and turn it out more.
Let your right leg rotate inwards as you try and look behind you,
past your left leg. Drop down slightly and feel a stretch in your
right side. (Pic. M)
16. Walk your hands back to the front, simultaneously rotating your
right leg outwards and then bending it, as you straighten your
left leg to bring you back into a side lunge position, this time
with your right leg bent and left leg straight. (Pic.N)
17. Walk your hands towards your right foot and turn it out more.
Let your left leg rotate inwards as you try and look behind you,
past your right leg. Drop down slightly and feel a stretch in
your left side. (Pic.O)
18. Return to a side lunge, this time with your left leg bent and right
leg straight. (Pic.P)
19. Keep moving from one rotation to the other, with a side lunge
in the middle. Repeat 6-8 times.
After you’ve got the hang of these exercises, you should feel that
each session (which will take less than 5 minutes) instantly releases
your hips and, over time, will help you gain more freedom and
movement, allowing you to move deeper into each position.
K
L
P
M
N
O
B a r e f o o t R u n n i n g M a g a z i n e W i n t e r 2 0 1 2 / 1 3 P a g e 3 3
11 Artillery Lane, London, E1 7LP www.trainingshoplondon.co.uk
Functional Footwear
Fitness Equipment
Supplementation
London City’s First Specialist Health and Fitness Shop
B a r e f o o t R u n n i n g M a g a z i n e W i n t e r 2 0 1 2 / 1 3 P a g e 6 9
11 Artillery Lane, London, E1 7LP www.trainingshoplondon.co.uk
Exercise and Movement Therapy is about re-educating your body to move as it was
designed to move. It’s about releasing your body from restrictions that result from
past injuries, emotional issues, tension and stress. Imagine how a dancer moves; with
elegance, grace and control. Using physical exercises, visualization and breathing
techniques, Exercise and Movement Therapy teaches you to move naturally, with
more agility, balance and coordination.
We use variations of this technique with all of our clients – everyone benefits, whether
they are sports people, people in pain or those who just generally would like to feel
better. Rather than traditional “gym” training where movements are very one
dimensional, we teach you more natural, spiralling movements, often put together
into sequences to encourage whole body, multi-directional movement patterns,
similar to how you move through your daily life.
Website: www.trbalance.com tel: 0845 226 7303 email: info@trbalance.com
P a g e 8 0 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
How to
fter all the hype surrounding Team
Sky and Bradley Wiggins
winning the Tour de France last
year, British Cycling has taken a
front row seat amongst the masses
of UK sports fans! More and more
people have been swept up in
‘cycle mania’ and are wanting to
get their first bike but simply don’t
know where to start! Buying your
first bike can be daunting and
somewhat confusing with the wide
choice of manufacturers, array of
componentry and several price
points to consider.
Your first decision comes in
determining what type of bike you
are after. There are over 7 main
styles of bikes to choose from and
your selection should really depend
on what you anticipate your main
type of riding to be.
Here are my top 12 tips:
1. Decide on the style of bike – what do you want to use it for?
Where do you intend to ride it
and how often? These questions
will help determine the best bike
for you. The main beginner styles
are as follows:
a. Road bike (also known as a
racing bike) - designed for
racing or fitness riders who
have the need for speed or
longer sportive endurance
road rides. Generally a lighter
weight construction than other
bike styles with dropdown
handlebars and componentry
designed specifically for use
on paved roads.
b. Mountain bike - designed for
heavier use off-road and not
speed, hence the wider,
knobbly tyres. Most will have
front-suspension to improve
comfort and stability, although
more models now have
suspension front and rear.
c. Hybrid bike - great all-rounder
for leisure and commuting
riders as it combines the best
elements of mountain bikes
and road bikes with flat
handlebars. Offers lightweight
components, an easy riding
position, often includes
mudguards and slick or semi-
slick tyres for riding on tarmac
or cycle / forest paths.
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 8 1
P a g e 8 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
d. Dutch / Town bike - designed
for comfort not speed with a
more upright riding position.
Generally features a basket
at the front plus mudguards,
luggage rack at the rear and
enclosed chain and gears
for low-maintenance riding.
2. Set a Budget – don’t get
caught up in all the bells and
whistles that bike manufacturers
offer. Generally speaking you
can buy a good entry level
road, mountain or hybrid for
approximately £500-600. If
budgets are tight then consider
buying a second hand bike
online or through a local cycle
club. Make sure you go with
someone who knows something
about bikes and stick to the
larger more reputable brands
as there are so many cheap
and badly made bikes that lure
you in with their great looks.
Often cheap bikes have to be
assembled by the buyer. This is
more complicated to do than
you think and the result is a
home-built bike that's actually
dangerous.
3. Check if your company offers
a ‘Cycle to Work’ scheme – this will help you save a
considerable amount depending
on your scheme and allow you
to potentially consider an even
better bike. Most cycle to work
schemes allow for your bike to
be deducted off your salary so
you don’t have to pay a lump
sum in one go! The downside
to these cycle schemes is that
your work might only be affiliated
to a certain bike shop or chain
who may not stock your ideal
bike or model.
4. Consider your gears – the
majority of modern bikes have
several gears. Systems with 16,
20, 27 and even 30 gears aren't
unusual. The idea here is to
provide you with a wide range
of gears so that you can ride
comfortably up or down
anything. So it’s not the number
of gears that really matters but
whether the range fits the terrain
you’ll be riding on. If you’ll only
be riding on flat roads you don’t
need the super-low gears of a
typical mountain bike.
5. Take a test ride – ask to test
ride the bike before you buy it
from the shop and try to wear
appropriate cycling clothing
when test riding so you get the
true feel of the bike.
5. Get measured for bike size – one of the most important
parts of getting a new bike is
to ensure you get properly
measured so you don’t have
any pain or discomfort later.
Some bike shops will offer this
service.
6. Buy a good cycling helmet – buy this new and don’t go for
second hand or the cheapest
options in the store. Good,
reputable brands to consider
are: Giro, Las, Bell, Kask, Met
and Specialized. Always cycle
with a helmet when you ride.
No matter how short the
distance. Safety first at all times.
7. Consider appropriate
cycling gear – the key
to enjoying cycling is to
ensure its fun and
comfortable, especially
if you intend to
ride longer
distances. To
avoid the
unpleasant
experience
of walking
like John
Wayne for
weeks, consider
purchasing a
good pair of
cycling pants or shorts with
soft inner padding to avoid
chafing. You may also want
to consider cycling shoes
and cleats if you ride often.
8. Buy safety gear – besides a
helmet, you should purchase
the following:
a. Front & rear light (front is a
normal light and rear is a red
light) - especially important
if you will be riding on the
roads or commuting to and
from work or school.
b. Visible waterproof jacket –
ideally bright neon yellow
or orange so you are clearly
visible on the road or cycle
path to other cyclists,
become a more efficient and
confident rider. Njinga Cycling
has a great training programme
for people wanting to get into
road cycling or who have
signed up for charity cycle
challenge and don’t know
where to start. Or, find a
cycling coach – sign up to a
few individual cycling lessons
to help you become more
confident on the bike and
avoid developing bad habits.
Email me for more details
info@njingacycling.com
Feel free to contact me if you need
help in buying your first bike. The
main thing is to just get out there,
be safe and have fun.
Happy Cycling!
Togo Keynes is a Cycling Coach,
Sky Ride Leader, Spinning Instructor,
Personal Trainer, Holistic Health
Coach & Nutritionist and runs Njinga-
Cycle Tours and Training. Njinga
offers cycling weekends and training
programmes with a difference.
They focus on getting the best out
of their clients by not only focusing
on improving cycling through
exceptional coaching and training
but providing the nutritional support
and focus needed to drive optimal
performance. They work with
beginner and intermediate road
cyclists looking to have fun, get fit
and complete their first endurance
road cycling challenge. Contact
Njinga and receive 10% off their
1-1 cycle coaching sessions.
Visit www.njingacycling.com for
more info.
motorists and pedestrians.
9. Buy a puncture repair kit –
it’s critical to have the
appropriate repair kit and
mini bag to attach under
your seat.
10. Find a cycle challenge –
to keep you motivated and
cycling week in week out!
It will take you at least 4-6
weeks before you really get
comfortable riding and feel
the true bug kick in!
11. Sign up for a cycle training
programme for beginners or
intermediates – to learn how to
brake, corner, climb, descend,
pedal and choose the most
appropriate gear. All of these
training drills will help you
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 8 3
love Tim Minchin (comedian,
musician; www.timminchin.com).
He is funny, witty and very sexy.
He also doesn’t wear shoes during
his shows. He is barefoot. That’s ok.
He is famous, quirky and I don’t
mind at all if a comedian wants to
make a fool of himself. However,
do I have to live with the same
behaviour at home?
The short answer should be a most
emphatic “no”. I fear the long
answer is a bit more complex,
and difficult to articulate. My other
half is, for wont of a better word,
‘special’. To paraphrase Tim Minchin,
he definitely does not fall within a
bell curve. In fact, he is positioned
somewhere so much outside of this
lovely statistical construct that I have
to send out a sniffer dog to find him.
During our very long relationship,
I had to put up with quite a lot.
On our very first date, he opened
the door in a home-sewn kilt (in
South England). He also wore a
sarong long before David Beckham,
for a very short time, donned the
same garment (why do these
things look sexy on other people?),
and my initiation test to pass
muster as a girlfriend included the
watching and approval of the
1970’s cult horror film Wicker Man
(www.imdb.co.uk/title/tt0070917/).
night, and all of a sudden even new
running shoes were pronounced
“evil” and unnatural, making us soft
and were responsible for all knee
and hip injuries under the sun
(probably even for the hole in the
Ozone layer!). According to my
other half, the only logical and
natural way forward was to strip
ourselves naked (well our feet
anyway).
Why? I personally blame our rabbit;
my other half had been admiring
her carpet-like hindfoot for quite a
while (yes one of them, our little
adopted girl is three-legged).
Nonetheless, we are not rabbits,
and shoes are not evil.
Of course, being a scientist, it
wasn’t enough for him to take off
his shoes and just run (that would
have been fine, no worries). He
had to learn everything about it,
for instance about the physiology,
biomechanics and technique (he
even took part in a recent study
into barefoot running). Why we
have to ‘learn’ the technique of
barefoot running if it is our natural
state of being is beyond me.
He started to buy books on the
subject, joined the barefoot running
community and spent hours on the
Sock Doc website, and also bought
There are too many other things
to mention here, but I want to
make sure that you, the reader,
understands that I’m a very patient
and tolerant woman (at least in
my mind, naturally my other half
disagrees).
Then a few years back, my very
special man decided to stretch my
tolerance and understanding even
more. However, this time he may
have taken one ‘barefoot’ step
too far. For years, he preached
that I needed better running shoes,
that I should buy myself some better
trainers, and that it wasn’t healthy
to run in my old dilapidated trainers.
His attitude literally changed over
P a g e 8 4 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Write back at you View from the other side by Monja Knoll
“He also wore
a sarong
long before
David Beckham,
for a very short
time, donned
the same garment
(why do these
things look sexy on
other people?)”
himself several pairs of barefoot
running shoes (surely a contradiction
in itself). More importantly, he
wanted to share and discuss his
newfound ‘obsession’ with someone,
and guess with whom! Imagine
my horror, when each conversation
was swiftly diverted into a discussion
about the benefits of barefoot
running. I’m not kidding! I’m sure,
given the opportunity, he would
have even managed to attribute
a sore throat to the evil, unnatural
state that our poor feet had to
endure when encased in evil leather
‘straight jackets’ (probably because
of the misappropriation of a foot
motor-neuron as a throat pain
receptor due to a1/2 inch heel).
I thought his previous obsession with
the Bronze Age Minoan civilization
was bad (I won’t even go there, but
see here for short introduction:
www.britishmuseum.org/explore/
highlights/articles/m/the_minoans.
aspx), but this was infinitely worse.
To deal with the situation, I had to
turn to my knowledge of the human
psyche to explain his behaviour (did
I mention that I’m a Psychologist?).
It’s obvious what had happened,
it’s a midlife crisis! How could it be
anything else? According to quite
a few of the seminal psychologists
(Carl Jung, Erik Erikson & Daniel
Levinson), we undergo some form
of crisis during middle adulthood
(my other half is in his forties).
Obviously the decline in our mental
and physical faculties (eyesight,
hearing and memory), and the
realization that we have less time
left than we have already lived,
makes us re-evaluate our lives. As
a result, ‘normal people’ may buy
themselves a Porsche or a snazzy
motorbike, wear tight leather
trousers, die their hair blond and
run off with a substantially younger
partner (take this with a pinch
of salt, by now you may have
probably realized that I have a
myself). Third, it’s also reassuring to
know that he isn’t checking out a
woman’s bottom when we drive
past a female runner, but instead
criticizes or makes favourable
comments about her running form
(heel striking, forefoot striking or
midfoot striking; he does the same
if we pass a male runner). Fourth,
he could have decided to strip off
naked completely (being the most
natural state of being) and joined
a nudist community, which would
have the potential to be much
more embarrassing and awkward.
Imagine having a drink with your
friends and your other half tries to
convince them to strip off as he
normally tries to promote barefoot
running (I hope I’m not giving him
any ideas).
I think, all things considered, the
view from the other side is not that
bad and I’ll take barefoot running
over the purchase of expensive
status symbols, nudity and infidelity
any day. If nothing else helps, I can
always purchase some earplugs,
and keep nodding and smiling
inanely as soon as he mentions the
dreaded word that begins with a
‘B’ and rhymes with ‘dare-put’
once again.
slight tendency to exaggerate).
If you are a bit special or poor (like
my other half), well you will start
barefoot running instead. Needless
to say, he isn’t quite convinced that
my psychological assessment of his
new found interest is entirely correct.
However, I found that the short
strategic mentioning of the
term ‘Midlife Crisis’ is a helpful
conversation killer, particularly
when he preaches that running
barefoot is the answer to all the
world’s problems and that it may
even reverse hair loss (I might
have dreamt that one; I wonder
what Sigmund Freud would have
to say about this).
Of course having made this
assessment, I cannot help but
notice that there are some
advantages to barefoot running,
specifically when it is used as an
outward expression of the feared
midlife crisis. First, a Porsche
would cost infinitely more than
Vivobarefoot running shoes (we
cannot afford this). Second, our
neighbours, although very tolerant
of this kilt wearing eccentric,
may finally lose it if he parks a
$ 1,600,000.00 Lamborghini next
to our 23 year Renault 19 (when
I say the neighbours, I actually mean
“it’s also reassuring
to know that he
isn’t checking out
a woman’s bottom
when we drive
past a female runner,
but instead criticizes
or makes favourable
comments about her
running form”
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 8 5
P a g e 8 6 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
What’s On
Sunday 3rd BFR UK Group Run Moat Park, Maidstone See page 95 for more information
Saturday 9th Run Strong • Run Free workshop Bacon’s College, London See page 95 for more information
Sunday 10th Milton Keynes Half Marathon Buckinghamshire www.mkhalf.co.uk
Sunday 10th Brutal 10 Windmill Hill, near Frimley www.brutalrun.co.uk
Sunday 24th Hastings Half Marathon East Sussex www.hastings-half.co.uk
Sunday 3rd Eastbourne Half Marathon East Sussex www.eastbournehalf.co.uk
Friday 1-3rd Triathlon Show Sandown Park, Esher, Surrey www.triathlonshow.co.uk
Sunday 3rd Adidas Silverstone Half Marathon Northamptonshire www.adidashalfmarathon.com
Sunday 17th Fleet Half Marathon Hampshire www.fleethalfmarathon.com
Sunday 17th Mizuno Reading Half Marathon Green Park, Reading www.readinghalfmarathon.com
Sunday 17th Wild Warrior Obstacle Race Wild Park, Derbyshire www.xrunner.co.uk
Saturday 27th Australian Outback Marathon Yulara, Australia www.australianoutbackmarathon.com
Saturday 13-14th Race to the Stones Oxfordshire www.recatothestones.com
Sunday 14th Surrey Badger Half Denbies Estate, Dorking www.eventstolive.co.uk
Thursday 4th Sandy 10 Bedfordshire www.biggleswadeac.org.uk
Saturday 6-7th Gold Coast Airport Marathon www.goldcoastmarathon.com.au
Sunday 21st USN Eton Dorney Triathlons Eton College, Windsor www.votwo.co.uk
Sunday 14th The British 10K London Run London City www.thebritish10klondon.co.uk
Saturday 27th La 6000D Savoie, France www.la6000d.com
Monday 1-5th Northwest Passage Marathon & Ultra Nunavut, Canada www.arcticwatch.ca
Saturday 27th BFR UK Group Run King’s Parade, Cambridge See page 95 for more information
Monday 15th Badwater 135 Death Valley, California www.badwater.com
Sunday 3rd Copper Canyon Ultra Urique, Chihuahua, Mexico www.ultracb.com
Friday 12-14th Balanced Body Pilates on Tour Denver, Colorado www.pilates.com
Gold Coast, Australia
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 8 7
Saturday 3rd Inca Trail Marathon Machu Picchu, Peru www.andesadventures.com
Sunday 11th BFR UK Group Run London Wall, City London See page 95 for more information
Saturday 17-18th Leadville Trail 100 Run Colorado, USA www.leadvilleraceseries.com
Monday 5th Rock ‘n’ Roll Dublin Half Marathon Dublin, Ireland www.ie.competitor.com/dublin
Sunday 25th London Spartan Sprint Pippingford, East Sussex www.spartanrace.com
Friday 9th Swiss Irontrail Graubünden, Switzerland www.irontrail.ch
Sunday 18th Kimbolton Castle 10k Cambridgeshire www.nicetri.co.uk
Saturday 24th Reykjavik Marathon Reykjavik, Iceland www.marathon.is
Sunday 4th Brisbane Running Festival Brisbane, Australia www.brisbanemarathon.com
Saturday 13-18th Transrockies Run Buena Vista, Colorado www.transrockies-run.com
Saturday 7th BFR UK Group Run Brighton, East Sussex See page 95 for more information
Sunday 29th BUPA Great Yorkshire Run Sheffield City Centre www.greatrun.org
Sunday 29th Baxters Loch Ness Marathon Scotland www.lochnessmarathon.com
Saturday 7th Mattoni Prague Grand Prix Old Town Square, Prague www.praguemarathon.com
Sunday 22th Rock ‘n’ Roll de Montréal Marathon Montreal, Canada www.ca.competitor.com/montreal
Saturday 21st Great Gorilla Run London, United Kingdom www.greatgorillarun.org
Sunday 8th KamiKaze. The Banzai Challenge Mapperton, Dorset www.votwo.co.uk
Saturday 5th BFR UK Group Run East London, Location TBC See page 95 for more information
Sunday 27th Steeplechase Norwich, Norfolk www.muckyraces.co.uk
Sunday 6th Bank of Scotland Great Scottish Run Glasgow, Lanarkshire www.runglasgow.org
Monday 28th Dublin Marathon Dublin, Ireland www.dublinmarathon.ie
Saturday 19th Run Richmond Riverside 10K London www.thefixevents.com
Sunday 13th GoodLife Fitness Victoria Marathon Victoria, British Columbia www.runvictoriamarathon.com
Sunday 6h Royal Parks Half Marathon Hyde Park, London www.royalparkshalf.com
Sunday 20th BUPA Great Birmingham Run Birmingham City Centre www.greatrun.org
Thursday 3 -12th UVU Jungle Marathon Brazil www.junglemarathon.com
Sunday 6th Rock ‘n’ Roll Lisbon Marathon & ½ Lisbon, Portugal www.pt.competitor.com/portugal
Sunday 6th MBNA Chester Marathon City of Chester www.chestermarathon.co.uk
Saturday 14-15th Thames Path Challenge (100k) Putney - Henley (London) www.thamespathchallenge.com
Saturday 14-15th BUPA Great North Run Gateshead, Newcastle www.greatrun.org
Saturday 26-27th BUPA Great South Run Southsea, Portsmouth www.greatrun.org
Friday 27-29th Balanced Body Pilates on Tour Chicago, Illinois www.pilates.com
Friday 16-18th Balanced Body Pilates on Tour Washington, DC www.pilates.com
Wednesday 1st Hardmoors 30 Whitby, United Kingdom www.hardmoors110.org.uk
Saturday 11th Goofy's Race and a Half Challenge Epcot®, Walt Disney World® www.rundisney.com
Saturday 4th Salem Lakeshore Frosty Fifty North Carolina, U.S.A www.twincitytc.org
Saturday 11th Country to Capital 45 Wendover, United Kingdom www.gobeyondultra.co.uk
Sunday 12th Thanet Mountain Bike Duathlon Birchington, United Kingdom www.thanetroadrunners.org.uk
Sunday 26th Gran Canaria Marathon Gran Canaria, Spain www.grancanariamaraton.com
Sunday 26th Threshold Winter Series Race 4 Illmington, United Kingdom www.thresholdevents.co.uk
Wednesday 1st Brooks New Year's Day 10k London, United Kingdom www.serpentine.org.uk
Saturday 18-19th HURT 100 Mile Endurance Run Hawaii, U.S.A www.hurt100trailrace.com
P a g e 8 8 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Saturday 16th Anthem Richmond Marathon Richmond, Virginia www.richmondmarathon.com
Sunday 24th Norwich Half Marathon Norwich, Norfolk www.cityofnorwichhalfmarathon.com
Saturday 9th London Spartan Beast Pippingford, East Sussex www.spartanrace.com
Sunday 3rd ING New York Marathon New York, USA www www.ingnycmarathon.org
Saturday 2nd BFR UK Group Run Richmond Park, W. London See page 95 for more information
Saturday 30th 24 Ore Del Sol Palermo, Sicily www.asdmol.it
Monday 18th Conwy Half Marathon Conwy Quayside, Wales www.runwales.com
Saturday 23-24th The Running Show Sandown Park, Esher, Surrey www.therunningshow.co.uk
Saturday 20th Antarctic Ice Marathon Ellsworth Mountains www.icemarathon.com
Saturday 20th Antarctic Ice Marathon Ellsworth Mountains www.icemarathon.com
Thursday 26th Sønndersø Rundt Vaerloese, Denmark www.puls96.dk
Saturday 7th Winter Sun 10K Moab, Utah, USA www.moabhalfmarathon.com
Thursday 26th Cockleroy Chaser Cockleroy, West Lothian www.lothianrunningclub.co.uk
Sunday 1st Grim Challenge (2 Day) Aldershot, Hampshire www.grimchallenge.co.uk
Thursday 19th Patagonia Running Adventure Patagonia, Chile www.andesadventures.com
Saturday 14th DAM Jingle Bell 10K/5K Dash Orinda, California www.wolfpackevents.com
Saturday 14th Santa’s Scamper Calne, Wiltshire www.calneleisure.co.uk
Sunday 8th BCS Marathon and Half Marathon College Station , Texas www.bcsmarathon.com
Saturday 7th Aspen PE City Marathon Port Elizabeth, South Africa www.crusaders-athletic-club.com
Thursday 19th Urban Jungle Mdina 2 Spinola Mdina, Malta www.maltamarathon.com
Sunday 8th Rock ‘n’ Roll San Antonio Marathon San Antonio , Texas www.runrocknrollcompetitor.com
Saturday 9th Run Strong • Run Free workshop Bacon’s College, London See page 95 for more information
Saturday 7th BFR UK Group Run Clapham Common, London See page 95 for more information
Saturday 11th Avalon Benefit 50 Mile Run California, U.S.A www.avalon50.com
Saturday 4th Brooks HellRunner: Hell down South Longmoor, Hampshire www.hellrunner.co.uk
Sunday 3rd Lancaster Half Marathon City of Lancaster www.shoestringresults.com
Sunday 19th Inskip Derby Arms Half Marathon Preston, United Kingdom www.northernrunningguide.com
Individuals or team relay
Limited spaces at World Heritage sites
Sunday 24th Heartbreaker Run Festival Fordingbridge, Hampshire www.racenewforest.co.uk
Saturday 23rd TuffMan Trail Run Pippingford Park, E. Sussex www.humanrace.co.uk
Saturday 16-17th Clonakilty Back 2 Back Marathon West County Cork, Ireland
Sunday 17th Barcelona Half Marathon Barcelona, Spain www.barcelona.de
Sunday 24th Tokyo Marathon Tokyo, Japan www.tokyo42195.org
Sunday 24th The Beast Melton Mowbray, LE14 3PF www.thebeastrun.co.uk
Sunday 17th Rock ‘n’ Roll Nice du Carnaval Nice, France www.fr.competitor.com/nice
Sunday 17th Brighton Half Marathon Brighton, East Sussex www.brightonhalfmarathon.com
Sunday 17th Hagg Lake Mud Run Forest Grove, Oregon. USA www.haggmud.com
Saturday 16th Hog Wild Mud Run Tampa, Florida. USA www.hogwildmudrun.com
Sunday 17th Valentines 10k Chessington, Surrey www.26point2.co.uk
Sunday 24th Land Rover Malta Marathon & ½ Mdina, Malta www.maltamarathon.com
Saturday 6th BFR UK Group Run Richmond Park, London See page 81 for more information
Sunday 14th Rock ‘n’ Roll Edinburgh ½ Marathon Edinburgh, Scotland www.uk.competitor.com/edinburgh
Saturday 20th Run Strong • Run Free workshop Brighton, Sussex See page 81 for more information
Sunday 14th Brighton Marathon Brighton, East Sussex www.brightonmarathon.co.uk
Friday 5-15th Marathon des Sables Sahara Desert, Morocco www.marathondessables.co.uk
Monday 15th Boston Marathon Boston, Massachusetts www.baa.org
Saturday 27th Lost Worlds 50/100K Tuscany Crossing, Italy www.lostworldracing.com
Sunday 28th Rock ‘n’ Roll Madrid Maratón & Half Madrid, Ireland www.es.competitor.com/madrid
Saturday 1st BFR UK Group Run The City of London See page 81 for more information
Saturday 29th Water Wipeout Obstacle Race Nottingham www.xrunner.co.uk
Saturday 1st Tillingham Valley Rockabilly Nr Rye, East Sussex www.nice-work.org.uk
Saturday 16th Estes Park Marathon Estes Park, Colorado www.epmarathon.org
Sunday 23rd BFR UK Group Run Edinburgh, Scotland See page 81 for more information
Saturday 5th Rock ‘n’ Roll Oslo Half Marathon Oslo, Norway www.no.competitor.com/oslo
Saturday 22-23rd Trans Pennine Challenge (100k) Manchester - Sheffield www.transpenninechallenge.com
Monday 24th Midnight Sun Half Marathon Reykjavik, Iceland www.all-iceland.co.uk
Saturday 29th Clif Bar 10 Peaks - The Lakes Brecon Beacons www.10peaks.com
Saturday 22nd Run Strong • Run Free workshop Edinburgh, Scotland See page 81 for more information
See page xx for more information
Sunday 7th Marathon de Paris Paris, France www.parismarathon.com
Sunday 21st Virgin London Marathon www.virginlondonmarathon.com
Saturday 22-23rd The Wall Ultra Run Carlisle - Gateshead www.thewallrun.com
Friday 5-7th Balanced Body Pilates on Tour Phoenix, Arizona www.pilates.com
Friday 26-28th Balanced Body Pilates on Tour London, United Kingdom www.pilates.com
Wednesday 12th Marathon des Sables 2014 Registration www.marathondessables.co.uk
www.clonakiltyback2backmarathons.com
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 7 9
Individuals or team relay
Limited spaces at World Heritage sites
100k Ultra
50k Ultra
P a g e 9 0 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Spanish doctor, Enfemiano
Fuentes, has been convicted
of using blood doping to help a
number of cycling clients, after a
long investigation that began in
2006 when 200 bags of frozen
plasma were seized from his office.
Fuentes has been charged under
public health laws as doping
wasn’t illegal in Spain when the
initial search was carried out.
He has been given a one year
suspended sentence as well as
being struck off the medical doctor
list for four years. Fuentes claims
that he was helping his clients and
was providing a form of therapy;
he has also hinted at having clients
from other fields of sport but has
not mentioned any names.
This news comes as part of a
seemingly continuous problem
of drug use in sports. Only a couple
of months ago, Lance Armstrong
was stripped of his seven Tour de
France titles after admitting to
blood doping. More recently,
Turkish runner Asli Cakir Alptekin
has been provisionally suspended
due to abnormal test results and
maybe stripped of her Olympic
Gold Medal from London 2012, as
has silver medallist discus thrower
Darya Pishchalnikova of Russia.
Both have received suspensions
for drug use in previous years.
On
tra
ck
N
ew
s fr
om
th
e s
po
rtin
g a
ren
a
his year’s event took place
on Sunday 21st April in sunny,
rather warm conditions.
Thousands took part and
thousands lined the streets to
watch this popular race. Runners
were encourage to wear black
ribbons in tribute to the victims of
the Boston explosions less than
a week earlier and there were 30
second’s silence at the beginning
of each of the three starts.
Popular runner Mo Farah ran
the first half of the race as part
of his preparation to run the full
marathon next year. He thoroughly
enjoyed the experience and the
buzz, telling interviewers that one
of the hardest parts of the race
was trying to grab your own drink
whilst running past the aid stations.
He’s admitted that’s something
he’ll have to work on!
Men’s race winner:
Tsegaye Kebede (Ethiopia) in 2:06:04
Women’s race winner:
Priscan Jeptoo (Kenya) in 2:20:15
Men’s wheelchair race winner:
Kurt Fearnley (Australia) in 1:31:29
Women’s wheelchair race winner:
Tatyan McFadden (USA) in 1:46:02
Well done to all those who took part!
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 9 1
Mohamad Ahansal of Morocco wins
his fifth title at the gruelling Marathon
des Sables, with enough energy left
to cartwheel over the finish line!
Ne
ws fro
m th
e sp
ortin
g a
ren
a O
n tra
ck
wenty eight year old Vincenzo
Nibali has won this year’s Giro
d’Italia, his second Grand
Tour victory. The Sicilian-born
racer was “very happy” with his
win and commended the strong
team who helped to support him.
The multi-stage race takes place
annually over a 3 week period
and is part of the ‘Grand Tour’
group along with the Tour de
France and Vuelta a Espana.
The UK’s Mark Cavendish also
performed well demonstrating
his usual incredible sprinting skills,
whilst fellow Brit, Bradley Wiggins,
had to retire from the race due
illness
.
Congratulations to all the
competitors who attempted
this gruelling race!
ritish sailor, Andrew Simpson,
has died in a tragic sailing
accident in San Francisco.
The Olympic medallist (Gold at
Beijing in 2008 and Silver at London
2012) had only just moved to
California with his family to train
as part of the Artemis team to
compete in the America’s Cup.
It was during a practice session
that the team’s large yacht
capsized and Simpson became
trapped underneath it. CPR
attempts were sadly unsuccessful.
A full investigation is underway
and there are concerns that the
yachts have become too powerful,
making them highly dangerous.
Our thoughts are with his family
and those who were close to him.
Haile Gebrselassie has confirmed
he will take part in the Great
Manchester 10k run later this
month, competing for his 5th
race title.
P a g e 9 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Inte
rna
tio
na
l n
ew
s
The
late
st in
tern
atio
na
l n
ew
s
his year’s World Health Day was celebrated on 7th April, marking the founding of WHO (World Health Organization)
in 1948.
Each year, there is a theme; this year’s focus was high blood pressure. It is a global problem, with one in three adults
suffering from this condition. High blood pressure can be a serious health issue and is linked to heart attacks, strokes,
heart and kidney disease.
The aim of the campaign was to increase global awareness of the problem, highlighting the causes and
consequences and offering guidance regarding prevention and treatment. Many people don’t realize they
have high blood pressure, whilst others have symptoms but don’t have the financial capacity to seek treatment.
Posters and fact sheets were made available online for people to download and distribute, as well as a 30 second
video about high blood pressure. Health organizations, journalists and community leaders were asked to help
spread the word as well as individuals being encouraged to have their blood pressure checked and assess their
lifestyles for risk factors.
There is more information about WHO here: www.who.int
All over the world on Sunday 5th May, runners were gathering together to celebrate International Barefoot Running Day
(IBRD).
Some people ran barefoot in unrelated races that happened to fall on 5th, whilst others held their own barefoot specific
runs or races in groups of varying sizes. No one knows why, but Slovenia appears
to be rather a hub of barefoot runners, with over 200 getting together this year to
run barefoot!
At the home of BRS (www.thebarefootrunners.org) you can read all about the
different events and how there seem to be more and more people trying out
barefoot running and even becoming converts at races they were planning to
run in shoes! (See the posts about the Michigan Chapter run).
Tracy of Barefoot Britain has written a lovely piece about the UK event – read her
report in the BRS pages.
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 9 3
The
late
st inte
rna
tion
al n
ew
s Inte
rna
tion
al n
ew
s
ews just in that Wayne Botha,
ultra runner, has just been
granted the record for
the fastest 100km to be run
barefoot.
He unofficially set the record
in October last year at Sri
Chinmoy 24 Hour Race, beating
the previous record by 3 minutes,
but he’s had to wait months for
it to be made official. It is now
a recognized record and he has
received an official certificate.
Botha, who now resides in
New Zealand, grew up in South
Africa and was inspired by the
Comrades Ultra Marathon,
running his first ultra, The Two
Oceans, in 1995 following it up
that same year with his ‘home’
ultra, the Comrades.
Botha has the same philosophy
as a lot of runners: “…to me
running just makes sense”.
That pretty much sums it up –
well done Wayne!
The Berlin hospital, Charite, has begun
an investigation after claims were made in
German magazine, Spiegel, that it was amongst
50 East German hospitals that used their patients
to test new drugs during the 1980’s.
According to the allegations, 600 clinical trials
took place and patients were often unaware that
the drugs they were being given were untested and
therefore potentially dangerous.
Funds for the alleged trials came from various US, Swiss and
West German drug companies and were given to the East
German government which was undergoing financial problems.
Several people allegedly died as a result of the trials; the named
drug companies are denying any wrong-doing.
Usain Bolt wins the 100m at Cayman
Invitational but is disappointed with
his time of 10.09 seconds.
David Rudisha got off to a great start
at the first in the IAAF Diamond
League series in Doha, winning the
800m in 1:43:87.
recent add-on to the other
movement methods that we’ve
been teaching for 15+ years.
David is an accomplished martial
artist, dancer and sports fitness
specialist whilst my teaching is a
diverse mix of traditional, quite
‘hard core’ training at one end of
the spectrum and Pilates, injury
rehab and weight management
at the other.
n 2013, we are continuing to travel
around the UK with our one day work-
shop, the basis of which is formed from
our book and the ‘extras’ are
layered on top according
to what elements of health
and fitness our students
wish to discuss.
As some of you know, although
we’ve been running barefoot
for several years, it is a relatively
will include as many barefoot/
minimalist running groups as
possible from not only the UK but
worldwide, so that the network
becomes more solid.
If you have formed such a group
that is free to join (and anybody
can join in if they happen to be
in the area) then please email us
with the info and we’ll try to add
you into the next issue.
of emails asking us if we know of
barefoot runners in a particular
area and we always direct them
to the facebook group where
they’re bound to find someone.
With this in mind, as the group
continues to grow and other
groups keep sprouting up across
the UK, we’ve decided to
sponsor a ‘Club Directory’ within
Barefoot Running Magazine. This
e recently taught a workshop
down in Brighton on one of the
first sunny days of the year!
We had a wonderful little group of
people, all of whom had dabbled
with some barefoot running but
were keen to learn more.
We taught the theory in Unity
Yoga Studio, enjoying lunch in the
little garden in the sun. We had
some strange looks (as usual)
teaching the drills barefoot outside
the studio in the street.
Here’s an email we received after
the session:
“Just wanted to say a quick thank
you for the Brighton Workshop. I
learnt a lot and have been working
on my drills!! My calves and ankles
are getting stronger and more
resilient as a result. I have also
been having ice baths on my return
from a run which are tolerable in
this improved weather and seem
very beneficial.”
Minimalist shoes • Supplements • Books • Huarache kits • Vitamins
www.barefootbritain.co.uk
Barefoot Running UK The latest from Barefoot Running UK
e’re looking forward to heading
up to Edinburgh to teach a
workshop at the end of June.
We’ve found a great venue with
lovely grounds in which to work on
the drills and exercises.
We’ll be staying up there for a few
days and hopefully doing some
barefoot walks and runs surrounded
by the stunning Scottish scenery.
There are still a few spaces left on
the workshop, which will be held on
Saturday 22nd June from 9am –
6pm – visit the website for more
details and booking:
www.barefootrunninguk.com
We also have limited availability for
talks at running clubs/sports shops
and individual/group tuition so
please contact us if you’d like more
information:
info@barefootrunninguk.com
P a g e 9 4 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 0 1
Saturday 7th BFR UK Group Run
10.30 am
Clapham Common , London
The Bandstand
Saturday 2nd BFR UK Group Run
11.00 am
West London - Richmond Park
Saturday 9th
Run Strong•Run Free: An introduction to the science and art
of barefoot running.
A running workshop based on our book
with the same title
Bacon’s College - London
December 2013
Minimalist shoes • Supplements • Books • Huarache kits • Vitamins
www.barefootbritain.co.uk
Sunday 2nd BFR UK Group Run
11.00 am
London - Richmond Park
Saturday 22nd
Run Strong•Run Free: An introduction to the science and art
of barefoot running.
A running workshop based on our book
with the same title
Edinburgh, Scotland - Location TBC
June 2013
Sunday 23rd BFR UK Group Run
11.00 am
Edinburgh, Scotland - Location TBC
July 2013
Saturday 27th BFR UK Group Run
11.00 am
King’s Parade, Cambridge
Sunday 11th BFR UK Group Run
11.00 am
London Wall - Location TBC
Saturday 7th BFR UK Group Run
11.00 am
Brighton, East Sussex - Location TBC
Saturday 5th BFR UK Group Run
11.00 am
East London - Location TBC
August 2013
November 2013
October 2013
September 2013
November 2013 cont.
avid has been busy putting his MMA team through their paces (see their
ugly mugs above!). Joey entered an important fight a few weeks ago
but sadly wasn’t victorious this time. However, he’s been training hard
and is going for the World Title in another few weeks. The team are feeling
positive, if a little battered, as David’s relentless coaching sessions has them
running two miles as a warm up before they begin two and a half hours of
circuits and technical drills.
David has also been continuing to cycle and was told his bike was “sick” the
other day – it took him a moment to realize that this meant his bike was ‘cool’
rather than broken or offensive in some way!
barefootrunninguk.com
Group Run Most club runs are between 5 and 8
miles, around 9 minute per mile pace.
Any footwear is fine!
Please email us prior to a run if you’re
planning to attend.
info@barefootrunninguk.com
UK tel: 0845 226 7302
Overseas tel: +44 (0) 208 659 0269
email:
info@barefootrunninguk.com
website:
www.barefootrunninguk.com
youtube:
youtube.com/bfruk
facebook:
barefootrunninguk/facebook
Bespoke talks and
workshops If you would like to organize your
own talk/workshop for your running
club, please call or email us to set
something up.
Workshop bookings
All the workshops are available for
booking online so please visit the
website. If you’d like to attend a
workshop but can’t make any of
the dates, please email us as we’ll
be adding more dates and venues
according to demand.
’ve decided to take on a new challenge. I will detail it in my new blog
(www.yoga108journey.blogspot.com) but I am basically committing to
a daily yoga regime for 108 days and cleansing my system (and hopefully
my mind) in the process. My yoga practice has improved over the years
as I’ve developed a deeper understanding of the system and I’m keen to
continue that learning, under the guidance (via DVD!) of renowned yoga
teacher, Travis Eliot.
I will try to get David to take some photos for me to post – either for
inspiration or to give people a laugh, depending on how successful I am!
P a g e 9 6 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Hi
Looking forward to the workshop
(Barefoot Running UK’s Run
Strong - Run Free one day
workshop) later this month.
However, just thought I would
update you on my progress thus
far...
Have been running in minimalist
shoes for an hour twice a week
for a few weeks now. However,
went to Cornwall last week and
on a dawn coastal run with the
sun breaking out over the hills
and the waves crashing on
the rocks below, I did it....yes, I
removed my shoes and hid them
under a stile and off I trotted.
Wow, is all I can say. It was an
incredible feeling. I felt like a
mountain goat as my feet literally
P a g e 9 8 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
It’s
yo
ur
lett
ers
Th
e la
test
inte
rna
tio
na
l n
ew
s
hugged the earth beneath me.
Of course, it wasn't all plain
sailing. The ground was very
cold and my feet did not warm
up, also there were parts of the
trail which had too many loose
stones (Cornwall is slate-tastic!)
so I had to turn back sooner than
anticipated and get re-shod.
My feet tingled all day and into
the evening. They felt alive.
I left is a couple of days and then
this time went along the sand and
into the sand dunes. Again it was
an awesome experience, with
blue skies and a fresh wind. I felt
incredible. I ran past a family and
the mum said "hey, look, she's
running barefoot, I bet that
feels great", to which the dad
responded "Yeah, but apparently
when they get home....." I'd gone
by then and didn't hear Dad's
inevitable pearls of wisdom from
his vast experience as a barefoot
runner (not!). I guess I will get that
a lot in the future. However, smug
I cannot be as I think I may have
gone too far too soon as I felt so
good. When I got home three
days later I went for a run early
and within minutes, twang, pain in
my calf! Pants! So have been
icing and massaging. I think this
is a common problem according
to your book (Run Strong - Run
Free: An introduction to the
science and art of barefoot
running. Although I had no prior
warning signs I think the sand
dune experience probably set
me up for this injury. Feeling
deflated but all good experience
on how important it is to prepare
gradually.
Anyway, thought I would share
my first barefoot experience with
you!
(G, via email)
P a g e 9 8 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Completed my first half marathon
on Sunday (5th May). The course
was extreme for barefooters,
gravel and flint tracks for miles
and miles. I wore 4mm xeros for
the really rough stuff but bare
feet as much as I was able to.
Before the race started I tried to
hop over a barbed wire fence!
Didn't quite make it over and
took the barbed wire with me!!!
So I was at the start line standing
barefoot on a gravel track with
blood pouring down my leg!!!
Not really a good ambassador
for barefoot runners!
(Ian, via facebook)
Hey guys - just wanted to say a
Big Barefoot HELLO from the
New Forest!
Very pleased to be part of a
growing community of Barefoot
Brits.
Divide my runs up between
minimal trail shoes, huaraches
and barefoot - as spring takes
hold and summer approaches
I'm hoping to keep time spent '
shod' to a minimum - case of
needs must with some of the
tricky trails near me.
The
late
st inte
rna
tion
al n
ew
s It’s yo
ur le
tters
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 9 9
I've just been for my first ever
barefoot run!! Just had 3 weeks
off thanks to a niggle I got from
wearing my Vivos so convinced
by you lot to go for it, I just have. I
didn't go far, just down the road
and back plus it is FREEZING out
there so I didn't want to hurt
myself purely because I couldn't
feel the soles of my feet but
running barefoot felt so 'right'.
I have major self confidence
issues so it took a lot to get me
out there, but I did it and will
definitely be ditching the Vivos.
Although I might wear my Xeros
once they're here on freezing
cold days in the future!!
Now all I need is to get to know
some other barefooters local to
Cheltenham....
(Sally, Cheltenham)
Any like minded locals who fancy
meeting for a cheeky forest run
just shout!
(Alex, via facebook)
Had a great barefoot run in Le
Harve, France, well whilst on
board the 'Adventure of the
Seas'. Really nice running track
on deck 12 (sports deck) that
covers 1/5 mile, so 20 laps later
and 4 miles under the belt
decided enough calories burnt
to go and have some more of
the fab food they serve on
board :)
(Ricardo, Maidstone)
Reflex doing the design for me.
I really do love the design - thank
you Andy! Then I managed to get
Reflex to kindly donate goody bags
and samples for the day, which was
brilliant - thank you Julian! Endless
hours were then spent promoting,
putting up posters and talking to
everyone, I mean everyone I came
across who would listen!
Before I knew it the race was only
a week away. It was one of those
things when you know you have
loads of time, it was miles away.....
then one morning I woke up and it
was only a matter of days!! Yikes!
It is always when we face pressure
that we decide that it is a wise idea
to increase our workload tenfold -
at least that's what I always do.
Sometimes I think I must just be
completely nuts.
Anyway, going from having all the
time in the world to do things, plan
and organize, I suddenly had very
little and there was so much I still
wanted to do! Namely getting
race medals, I had always planned
on buying them but due to the time
- or lack thereof it wasn't going to
work out. Then I knew I had to
make them so I had thought about
visiting a ceramics studio and after
my initial consultation realized I just
wouldn't have the time. What
next.... I know fimo or modelling
clay! So I found a how to guide on
the internet - it looked easy enough
right? But I had never done it
before and had zero idea of what
to expect.
his journey for me began so long
ago it is really hard to remember
exactly how it all started. I know
that it was just after I had made the
decision that I was going to go into
business for myself in the big, bright,
beautiful world of barefoot! I had
heard that there was a barefoot
run put on in Brighton and thought
that as it was on my own doorstep
that I should really see it there was
anything I could do to help.
I managed to track down Martyn
the organizer and got his email
address. He said that he would
certainly be glad of some help as
he lived in Nottingham! Quite a
trek from Brighton.
A couple months later I was
planning my second group run in
Brighton, people were coming from
all over (which is one of the things
I love about doing them). Martyn
travelled down for it which was a
great opportunity for us to meet
and chat. We decided to stay in
touch so we could work together
on the 5k. Little did I realize how
consumed I would become with
this race!
It started off that I thought getting
tee shirts printed would be a great
keep sake, so I did that with the
very talented Andrew Barrow from
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The society pages What’s happening within the Barefoot Runners Society
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 0 1
I think that it was at this point my
better judgement (or not as the
case may be....) kicked in. Don't
chance it on something which
could go completely wrong, it was
too important to me that every
racer had a medal. Eureka! I had
it. So I put it to a Facebook poll
and boy was I happy with the
results! I was going to do what I
know I'm good at and have done
a gazillion times on a large scale.....
bake cookies. Yep, for those of
you haven't seen the snaps I made
three types of gingerbread cookie
race medals - Vegan, Vegan Gluten
Free and regular ones. I went right
out and bought the letter stamps,
foot shaped cookie cutter and
ingredients to start baking!
I spent four solid nights baking huge
batches (plenty didn't make the cut
and somehow made it into not only
my belly but everyone I work with at
Reflex and the kids bellies too -
what a shame...not! Mmmm they
were tasty!).
The day of the race as I'm told
always hinges on the weather and
this year the gods were kind to us -
it was a corker of a day! Lots of
people came from all over,
including a couple I had met from
the New Forest when I had done
the running festival there! Thanks
for coming Vineeta and Tom, we
really appreciate the effort in
getting there!
OK - so there were a few hitches
with the day, some of the times
didn't get recorded and there were
a couple of wrong turns on the
course. But I didn't see a single
face which wasn't beaming from
ear to ear, everyone had a brilliant
time and to me it is this that makes
it an amazing event. In fact, it felt
like it was all over far too soon.
There were lots of familiar faces -
Ricardo D'ash, Stephen Fowler,
Robin Dearle, Joe Addison and my
good friend Victoria Zaniewicz
doing her first race came second
in the ladies and it was one of the
first few times she had tried minimal!
It is at this point that I wanted to say
a great big thank you to my good
friend Sam Hastings, her beautiful
polite and helpful kids, her lovely
friend Bonita, my friend Lionel Jones
(whom I'd first met at the first group
run I'd planned in Brighton) and the
wonderful Stephen Fowler from
naked runner. Without all of your
help setting up and taking down
my gazebo, I think I may have still
bare feet and managed to capture
his experience by strapping his
iPhone to his chest and recording
as he ran. He’s condensed the
footage to capture all the
moments he received comments
about his feet – funny how the
same ones crop up wherever you
go! They were all positive and
encouraging though and it looked
like good fun.
One of the many forums on the
BRS website is the ‘Blog’ forum,
with many runners contributing
race reports, experiences in
different footwear and general
running anecdotes.
The ‘Belfast Marathon 2013’ by
Darkland featured recently, taking
place on 6th May. ‘Darkland’ was
running a leg of the marathon in
been hobbling back and forth to
the van!
Once packed up I sat in the van
looking around at the site for a
while, I felt like I was left with a
great big gaping hole in my heart.
Sad and empty. I couldn't believe
it was all over! It really hit me hard,
I had a real sense of loss.
I suppose when you really put your
heart and ‘sole’ into something it is
to be expected.
Thank you so much Martyn Candler
and your wonderful wife Liz for
allowing me to be a part of your
amazing event, without you none
of this would have been possible.
Here's looking forward to a bigger
better Brighton Barefoot in 2014!
Take a look at the footage and
have a look at the other blog
posts too – lots of interesting bits
and pieces and there are always
useful things to learn from other
people’s experiences.
Competition Bobble sport
120
Minimal review results
122
30
34
38
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Competition Win a Bobble Sport
118
Product Review Testers
103
Minimal review Swiss Barefoot Company
Protection Socks
104
Long-term review INOV8 Bare-X™ 200
108
Tester profiles Profiles of the latest product
reviewers
109
Minimal review Mizuno Wave EVO Cursoris
110
Product review Silva Runner vs. Silva Trail Runner
114
Long-term review Living with Xero Shoes™
116
P a g e 1 0 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
P
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We are an independent magazine
and unaffiliated with any particular
brand or product. This means that
our reviews are honest and unbiased,
written by enthusiasts for enthusiasts!
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 0 3
Appalling. Not worth
unpacking. The box is
probably of more use.
Very poor. Under performs in
every area. Significantly
flawed.
Poor. Under performs
in nearly all areas.
Not recommended.
Off the pace. Below
average in nearly every
area.
Acceptable. Average
in most areas but has its
disappointments.
Good. Above average
in some areas but very
average in others.
Very Good. Recommended
in all areas.
Excellent. Highly
recommended in all areas.
Fantastic. Almost flawless.
A must have.
Pro
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Name: Ian Hicks
Preferred footwear: Barefoot
Preferred terrain: Trail
Tester initials: IH
Name: Jonathan Mackintosh
Preferred footwear: Minimal
Preferred terrain: Trail
Tester initials: JM
Name: Gareth “Gadget” Underhill
Preferred footwear: Minimal
Preferred terrain: -
Tester initials: GGU
Name: Anna Toombs
Preferred footwear: Barefoot
Preferred terrain: Multi-terrain
Tester initials: ALT
Name: David Robinson
Preferred footwear: Barefoot
Preferred terrain: Multi-terrain
Tester initials: DRR
Name:
Preferred footwear: -
Preferred terrain: -
Tester initials: -
P a g e 1 0 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
SOLE UPPER LINING GENDER
WEIGHT (UK8) FOOTBED DIFFERENTIAL MIDSOLE
UK EU US-M US-W
55 g / 1.94 oz 1.5 mm 0 mm N/A
Kevlar knit / PVC Kevlar knit N/A Unisex
5½ -10½ (inc ½) 38-45 6-11 7½ - 13
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SOLE UPPER LINING GENDER
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nicknamed them my ‘Shrek feet’.
She says that I would probably
turn more heads wearing these
than going completely barefoot!
However, style is not an issue for
me and perhaps this is the only
colour that can be used given
the necessary materials. Some
people might hope that the
company will experiment with
other colours but for me, the
performance and feel of the
socks are far more important.
Styling is more important for
minimalist shoes that are for
everyday wear as well as running.
These socks have been designed
purely with outdoor activity in
mind.
Fit
This is an interesting one. There
are only four sizes available and
each one covers two shoes sizes.
So I went for the smallest size
(38-39) given that my shoe size is
either one of those, depending
aving watched with interest
as people debated the
pros and cons of this item
of footwear on facebook, I was
keen to try them out. I must
admit, I really did not know what
to expect because I run barefoot
all the time, unless I’m testing
a shoe. Socks were something
‘in between’ so I wasn’t sure if
they’d provide a great middle
ground or would be not enough
of one thing or the other.
The Swiss Barefoot Company
says this about their sock: “True,
genuine new barefoot feeling
with cut protection”. On their
website, they explain that shoes
interfere too much in the
connection between the ground
and the foot but that their sock
merely provides protection for
the foot whilst allowing it to
move freely.
The socks I tested were the
original design and there is also
now a ‘sockette’ version available
which sits just above the ankle
rather than reaching half way up
the lower leg.
Styling
It’s a struggle to find anything
stylish about this sock. It comes
in one colour – a sort of ‘earthy’
green – with a red cross on
the outer side of each sock,
presumably to represent (but
not replicate) the Swiss flag.
I pretty quickly began to refer to
them as my ‘gremlin feet’ (like
Vibram Five Fingers, they have
separate holes for each toe)
and one of my clients has
on the type of shoe.
I wore them around the flat for
a while, getting used to the
separate toe holes. I wear
Vibram FiveFingers now and
again for everyday wear, but
the toes in these socks feel
different - a little more snug.
When I first went out for a run,
I was initially disappointed
because my feet were slipping
around in the socks which
interfered with my running gait.
However, as soon as my feet
got a bit warmer and more
moist (after about five minutes),
the socks stopped slipping and
instead felt secure and
comfortable.
I guess the fit will be different for
everyone, depending on foot size
and, in particular, toe length. My
toes are quite short but the socks
still feel secure. I wonder how
much difference it would make
if they added more sizes to the
range...it’s probably something
they’ve experimented with, so
maybe none at all.
UK EU US-M US-W
55 g / 1.94 oz 1.5 mm 0 mm N/A
Kevlar knit / PVC Kevlar knit N/A Unisex
5½ -10½ (inc ½) 38-45 6-11 7½ - 13
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maybe none at all.
Build quality
This is one of the topics that
comes up in discussions about
the socks. How durable are
they? Well, I’ve run some pretty
rough surfaces in them so far
and washed them several times
(they dried within a couple of
days). I’m not sure how long
they’ll last over the next few
months but certainly for now,
they seem to be very well put
together and pretty tough!
Performance
Now, here is where we get to
the nitty gritty. I have to say
that I was delighted with the
performance of these socks.
Despite the initial slippage when
my feet were dry, the socks
quickly seemed to mould to my
feet and I felt confident tackling
different types of terrain. They
kept my feet extremely warm
on colder, dry runs and the grip
was surprisingly good in the
deep, wet mud at Richmond
Park. I left David R slipping and
sliding in my wake as I traversed
some really squelchy surfaces
without losing my footing once.
They weigh next to nothing too
and are as flexible as my own
feet, so there really wasn’t any
interference in my running stride
or speed.
They didn’t feel cumbersome or
heavy when wet (although on
tarmac when they’re wet, they
do make a squelchy sound!).
I did wonder how they’d feel on
hills...just like my bare feet!
I also like to do my strength training
climbing trees, so I did a test climb
in the socks as well. Again, the
grip gave me confidence, as
did the freedom of movement.
I really hate climbing trees in
shoes as they can feel restrictive
and you can get your feet stuck
in between branches if you’re not
careful. I didn’t feel like this would
happen in the socks.
right level of thickness.
Oh! And another thing I noticed
– and something that many
of you will relate to – there is no
sound! If you run barefoot, you’re
used to running silently and having
to run in any kind of shoe is
disconcerting because they all
make some kind of tapping sound
when you’re running on concrete.
These socks are very ninja-like –
no one will hear you coming
(unless it’s wet, as mentioned
above and then you will squelch
a bit...).
Price
As I write this, The Swiss Barefoot
Company has a sale on and the
socks are selling for 38, 35 Euros
instead of 59 Euros (sockettes
are 35, 75 instead of 55). This is
without postage.
Some people have suggested
that this is quite expensive for a
sock. However, as the company
director has explained to me,
the components that form the
sock are quite expensive, as
well as the manufacturing
process. My own personal use
for the socks is for when it’s very
Barefoot simulation
For those of you looking for that ‘barefoot feel’ without the structure
of a shoe, then look no further.
The way I’ve begun to describe
these socks is that they just ‘take
the edge off’ when it comes to
running on rough surfaces. You
can feel the ground, including
every little bump and stone, but
there’s just enough protection
that you don’t tense up as your
feet begin to get tender.
David R and I usually run for
well over an hour at Richmond
Park, over all manner of surfaces
including lots of twigs and stones.
Towards the end, I often feel
myself begin to lose focus as my
feet start telling me they’ve had
enough. In the socks, I didn’t get
that sensation and was able to
remain relaxed and focused the
whole time.
They protect against sharp
objects but also, surprisingly,
offer a welcome barrier when
you land on something hard right
in the middle of your plantar
fascia. I wasn’t expecting this as
there’s no structure to the middle
of the sock. It just seems to have
been developed to exactly the
P a g e 1 0 6 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
when required, without losing
the barefoot feel. And if you do
usually run barefoot, you’ll be
used the stares and comments
so the fact that you look a bit
like Shrek won’t bother you in
the slightest. After all, part of
running barefoot is learning not
to care about what others think
about your choices!
For more info and purchasing,
visit: www.barefootcompany.ch
Tested by Anna Toombs
Fit
Build quality
Performance
Styling
Barefoot simulation
Price
Overall rating
Limited colours
Initial foot slip
Not for everyday wear
Great barefoot feel
Good grip
Limited ground-contact noise
cold or I’m on very rough
surfaces, so for me the price
is very fair.
I won’t be using them much so
I expect them to last a long time.
Overall rating
I wasn’t expecting it, but I love
these socks! All the shoes that
I try seem to compromise my
technique in some way which is
why I always run barefoot, but
I feel I’ve found something I can
wear that allows me to run freely
with just a bit of protection.
David R and I are hoping to run
in one of those ‘man Vs horse’
races and, for that, on unfamiliar
terrain, I think these would be
ideal.
I do imagine that they will feel
very hot when (if!) the weather
gets warmer but in terms of
protection, I’m looking forward
to trying them out when the
ground is too hot to run on.
These socks are perfect for those
who run primarily completely
barefoot and just occasionally
want the option of protection
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ince its minimal review back
in September 2012 I have
definitely put these through
their paces. Out in all weathers
and on various terrains covering
approximately 800 walk/run miles
(40 miles per week), they have
not come up wanting.
Build quality
Build quality is outstanding. I have
put them through hell over the
past six months and except for the
loss of the whiteness, they are still
solid with no signs of excessive
wear.
Functionality
Functionality did however let the
side down somewhat. On asphalt
and grass trails they perform well,
but the lack of grip on wet trails
did at points get slightly hairy!
That being said, the same terrains
when barefoot can often create
the same scenario.
Durability
Along with run/walk sessions I
have used them while instructing
my MMA (Mixed Martial Arts)
guys at the ‘Shack Dojo’ in both
conditioning (cross training) and
the technical aspects of kicking
Easy to clean
Moulds well to the foot
Barefoot simulation increases
Slippery on wet trails
Discolours easily
Comfortable
Functionality
Maintenance
Performance
Build quality
Overall rating
Durability
etc. and they have suited all
these activities.
They were even used as a
substitute for motor racing boots
on a rally driving lesson! Again,
I had no problems with them and,
in fact, due to their thinness of
sole, the feel of the car pedals
was superb.
Maintenance
Maintenance has been a doddle!
They have not needed much in
the way of care. The most I have
done is throw them into the
washing machine on a 40º wash
probably four or five times over
the last half year with only a single
threaded lace to show for it.
Performance
I actually think that these shoes
are even better than they were
when new as they’ve become
more supple and grippy.
Overall rating
I stand by my first test results. The
INOV-8 Bare 200 is a fine minimalist
shoe and is recommended not
only for running but also everyday
wear.
DRR
Hi, my name is Ian and I live in Trowbridge,
Wiltshire. I have been a barefoot
runner for over a year now. I have just
completed my first trail half-marathon -
mostly barefoot, but with a bit of help
from my 4mm xeros over the really rough
stuff. Before then I was a minimal runner,
wearing VFF’s. The majority of my running
is trails - grass, gravel and with the
amount of rain we’ve had in the past
year, mud! Living in Wiltshire gives me a
great opportunity to run some fantastic
trails around Avebury and Stonehenge.
I tend to avoid running on roads as I
keep getting stopped by the police!
I’m a member of a small running group called “Wiltshire Barefoot Runners”.
We meet up every two to three weeks at different locations around the
Chippenham area. Some of us are barefoot runners, others are minimal
shoe runners.
My preferred footwear is barefoot, but when the conditions become too
severe I will resort to VFF’s or 4mm xeros. I became interested in barefoot
running after seeing VFF’s for sale in my local running shop. I was hooked
from that point. To me, barefoot running is about letting my body work the
way it is designed to work - naturally, and also the sheer enjoyment it gives
me.
Jonathan runs the running related
www.pixelscotland.com website
and writes and reviews regularly
for www.therunningbug.co.uk
where he authors the ‘Aim High –
Anything Is Possible’ blog.
A former avoider of anything
remotely exercise related, he
now lists running ultramarathons as
his hobby and lists his completion
of seven ultramarathons in 2012,
including the 95 mile West Highland
Way Race, as his greatest running
achievement to date. After the
birth of his son Harris in February
of this year, the challenges ahead
are somewhat different to that of
the previous year but he still hopes
to complete at least four ultras in
2013, including a return to the
West Highland Way Race.
A self confessed trainer and gear
addict, Jonathan loves nothing
more than testing out trainers,
particularly those of a minimalist
nature, and is constantly on
the search for the perfect
ultramarathon backpack. His
twitter feed (@jonmackintosh)
best describes his running:
‘Born to run, just not very fast!’
Jonathan completing the 2012
West Highland Way Race
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G3/X10 carbon rubber AIRmesh Synthetic Mens
UK EU US-M US-W
205g / 7.23OZ 12 mm 0 mm AP+ Copolymer
6-12,13 (inc ½) 38½ - 46½,47½ (inc ½) 6½ - 12½,13½ (inc ½) N/A
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UK EU US-M US-W
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6-12,13 (inc ½) 38½ - 46½,47½ (inc ½) 6½ - 12½,13½ (inc ½) N/A
running/products/discoverevo)
Styling
As soon as I received the email
about the UK Test Team I was
straight on to Google for a quick
search to see what I could find in
terms of both information and
images. As such, I did have an
idea of what to expect when the
shoes arrived. However, even
'pre-armed' with this knowledge,
I don't think I was adequately
prepared for the reality of seeing
the shoes 'in the flesh'.
Subtle, they are not - quite the
opposite in fact! Aesthetically, the
shoes make a statement. From
a purely personal perspective,
the vibrant orange Cursoris fares
better than the very purple Levitas.
Fortunately I love orange and, as
such, didn't find the vibrant orange
colour scheme objectionable.
However, these shoes are never
going to blend in so expect
plenty of subtle (and not so subtle)
passing glances when you are out
running in them!
At the end of the day, however,
aesthetics are secondary to the
fit and performance of the shoe.
Fit
There's no disputing that the
Cursoris is supremely comfortable.
I would go so far as to say it has
an almost slipper like fit. They
ack at the beginning of the
year I received an email
informing me that I had been
selected to join a mixed bunch
of experts, elite runners, ultra
marathoners, marathoners, fitness
runners and running newbies on
the Mizuno EVO UK Test Team.
The purpose of the team - to
test out the new minimalist
offering from Japanese company,
Mizuno, their first zero drop shoe,
designed entirely from scratch
and promoted on the their
website as being suitable for
'midfoot running'.
As a self-confessed trainer addict,
my delight was compounded
with the arrival of not one but
two new shoes, the Mizuno EVO
Cursoris and the Mizuno EVO
Levitas, with 12mm and 8mm of
cushioning respectively.
For my first product review,
Barefoot Running Magazine
has given me the opportunity to
share my thoughts on the Mizuno
EVO Cursoris.
“Offering a thicker 12mm AP+
cushioned midsole and wider
platform, the EVO Cursorsis
provides moderate protection
and allows for a more natural
gait. Exceptionally light and
incorporating Mizuno's renowned
Wave technology, Mizuno EVO
Cursoris running shoes have been
meticulously crafted as a 'training
tool' for the newer midfoot runner,
providing a smoother and more
efficient transition from strike to
toe off" (www.mizuno.eu/sports/
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 1 1
are not ‘the' most comfortable
trainers that I have ever worn
but would definitely rank in any
comfort top 10.
There is a distinct lack of overlays
in the upper of the Cursoris and,
as such, the feet move freely,
barely constrained by the porous
mesh upper. It would be nigh
on impossible not to find this
comfortable! As someone with
wide feet, it’s refreshing to find a
shoe with such flexibility in the
upper, providing a comfortable
instead of overly tight fit.
The Cursoris uses asymmetric
lacing for improved fit and flex
and I personally found that this
resulted in a nice secure fit.
However, I have come across
comments on line that suggest
others have found it difficult to
get the perfect fit, finding that
they lace too loose or too tight.
My one and, it has to be said, only
real gripe with the shoe, has to do
with slight upwards pressure that
I feel midfoot when I initially slip
on the shoe. However, once
running, this slight pressure soon
disappears and, in all likelihood,
there's a good chance that I
only notice this because I spend
quite so much time in sparsely
cushioned zero drop shoes.
I did try running barefoot in the
Cursoris but it just didn't feel right
and I was concerned that a toe
or toenail would do some damage
to the soft mesh upper. As such,
I opted to wear a thin sock when
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from injury. With 12mm cushioning
it’s more forgiving than most
minimalist shoes but it’s not a
comfortable shoe to heel strike
in and, as such, this helps to
promote the intended midfoot
to forefoot landing style.
The Cursoris is designed with road/
pavement running in mind but I
have actually taken them 'off road',
on to my favoured terrain. They
coped pretty well with the fairly
uneven, often rocky path but
there were a couple of ‘ankle
turning moments’, highlighting
the lack of support in the upper.
Fortunately for me, these didn’t
come to anything. Given the
fairly basic tread on the Cursoris,
I doubt very much whether they
would cope with, for example,
muddy terrain, so I will most likely
stick with their intended purpose
in future.
Note also that this is not a shoe for
speedwork. If this is one of your
requirements, consider instead
the Levitas, with its additional
heel support which provides the
increased level of stability required
when running at higher speed.
running in the shoe.
Finally, in terms of sizing, I found
that my usual UK size 8 provided
the perfect fit so there was no
need to size up or down.
Build quality
The Cursoris are well constructed,
neatly stitched, with no annoying
seams that I have experienced.
My only 'concern' would be the
long-term durability of the mesh
used in the uppers. However, this
kind of concern is fairly typical
with a lot of the current lightweight,
minimalist offerings.
Performance
The Cursoris is touted for those
new to midfoot running and/or
looking to run longer distances in
a minimalist shoe. With 12mm of
cushioning you don't have to scan
ahead quite as diligently as you
might with less cushioned shoes
and if you land on a stone, the
cushioning should protect you
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You might also want to consider
how you feel about wet feet if the
weather is inclement as the porous
mesh upper does little to stop the
rain and water from puddles. The
consolation to this is that what
easily goes in just as easily comes
out!
Barefoot simulation
The Cursoris sits flatter than your
average trainer so that the toes
are engaging the ground -
excellent in terms of stability
and enabling you to push off
in the most optimum way.
Landing midfoot, you want
flexibility both from heel to toe
and, also, laterally, and the
Cursoris provides this flexibility
with deep multi-directional flex
grooves, allowing for a versatile,
natural movement. The flex
grooves split up the front sole
area into a number of ‘pods’,
some of which are covered with
a reinforced rubber in perceived
high wear areas. The rear of the
shoe is relatively smooth, offering
little in the way of grip.
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Fit
Build quality
Performance
Styling
Barefoot simulation
Price
Overall rating
Not to everyone’s taste
Moderate feedback
Porous mesh upper
Light & flexible
Extremely comfortable
Wide toe box
In terms of feedback, I would
describe the level of feedback
as moderate, most likely towards
the upper end of what you
would consider acceptable for
a minimalist shoe.
There is a small Wave plate under
the forefoot area which filters
some of the impact and returns
energy during the propulsion,
‘pushing off’ phase, something
that I think can be felt when
running. There’s a definite feeling
of ‘assistance’ from strike through
to push off.
There’s an excellent, very
thorough review of the Cursoris
and the Levitas by Fred Brossard
over at the Runblogger website.
Fred captures the essence of the
shoes in his review:
“Mizuno’s designers have
obviously read and studied the
‘What should a real minimalist
shoe feature?’ theories that
flourish on the web. In their first
minimalist offerings, they very
seriously tried to respect 5 key
principles of minimalist shoe
design: zero-drop, wide toebox,
minimal structure, light cushioning,
and flexibility under the
metatarsals which leads to two
quite different shoes: the Levitas
is a real racer, and the Cursoris
is great for smooth, easy runs.”
(www.runblogger.com/2013/01/
Mizu
no
Wa
ve
EV
O C
urso
ris Min
ima
l rev
iew
brooks-drift-mizuno-evo-levitas-
mizuno.html#XXO7kmb8lg3be5lq.99)
Price
Retailing at around £75-80, the
Cursoris is a reasonably priced
shoe for anyone looking to make
the transition to 'midfoot running'.
For those who have already
transitioned, the Levitas retails for
around £80.
Overall rating
The Cursoris is a good first entry
into the minimalist market from
Mizuno, ticking all the boxes for a
minimalist shoe. The only question
would be over the 12mm of
cushioning which may prove to
be too much for some runners.
Consider that the shoe is aimed
at those looking to transition and/
or those looking for a minimalist
trainer capable of distances and,
as such, the 12mm can be justified
in this respect. For anyone looking
for a higher level of connectivity
with the ground, there is always
the Levitas with 8mm cushioning.
Having tested both shoes, the 4mm
difference is indeed noticeable.
Retailing at around £75-80, the
Cursoris is reasonably priced; just
don’t expect not to stand out
when wearing them!
Specifications from the Mizuno
website:
Named after one of the oldest
known bipedal creatures, the
Eudibamus Cursoris
Designed to provide a more
stable platform and cushioning
for someone transforming to a
midfoot strike
ZERO RAMP offset between the
heel and forefoot provides a
natural plane tailored to a
midfoot strike
WAVE TECHNOLOGY in the
forefoot for maximum protection,
comfort and a smooth ride
Flat-bottomed forefoot design
coupled with a wider platform
provides stability and assurance
from foot strike to toe-off
12mm/12mm heel-forefoot
design offers a more protective
ride
Tested by: JM
by two AA batteries that provide
you with 100 lumens of light over
a 50 metre distance for about
24 hours of usage. The Runner is
powered by a rechargeable
battery pack giving you 550
lumens of light over a 90 metre
distance and lasts for around
10 hours. Both lights come on a
sturdy adjustable headband and
both lights can be adjusted for
angle.
Iknow that this seems like entirely
ithe wrong time of year to be
ireviewing headtorches, but I
have to share with you what I’ve
found. I run with my local run club
on a Wednesday night and have
recently been on my first night
time trail run. This was a revelation
for me! Since living in the South
Downs I’ve started to enjoy
running as a way of getting out in
the local landscape, which is
stunning. Going out with the
run club, I had been using head-
torches all winter as a necessary
accessory, as outside of the main
part of town nowhere has been
streetlit. But this was different; this
satiated my boyhood want for
adventure! Even coming into the
summer months, late night trail
runs are going to be dark, so
I believe this still has value to you.
So with my introduction out of the
way, hopefully I have piqued your
interest. Potentially you are like
me and view running with a head-
torch as quite an advanced set
up; no one wants to have all the
gear and no idea! I would suggest
that it can be quite the opposite.
These things can be very simple
and inexpensive and can open
up many hours of potential run
time that was not available to you
previously. Like any technology,
they can be very costly and over
the top as well. So my review will
focus on two different levels of
head torches (both made by
Silva) with which I now have good
experience.
The two headtorches are the Trail
Runner at £60 and the Runner at
£150. To run you through the
specs, the Trail Runner is powered
P a g e 1 1 4 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Pro
du
ct
rev
iew
S
ilva
Ru
nn
er
vs.
Silv
a T
rail
Ru
nn
er
Runner, which in turn made it
less comfortable on the head.
However, with a bit of adjustment
making the battery pack sit lower
on my head, I found a workable
solution. If you are running with a
backpack this can be overcome
altogether as Silva provides an
extension lead meaning you
can locate it in a pocket of the
backpack leaving the headband
to be exceedingly lightweight.
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 1 5
Verdict
So which one should you choose?
Unfortunately, now that I’ve
experienced the level of
performance on offer from the
Runner I would find it hard to go
back, but then I’m already in
possession of both! If you are
looking for something practical
that will do the job, you can’t
go wrong with the Trail Runner,
and for the price I think it’s fantastic.
It will keep all runners happy
regardless of level of experience
as it does what you need it to do.
However, if you are after the best
without having to carry a bulky
lighting rig around on your head,
I don’t believe you’ll find better
than the Runner, the performance
is outrageous! If you also go out
for night rides on your bike, then
this is definitely the one to go for.
Gareth Underhill
Silv
a R
un
ne
r vs. S
ilva
Trail R
un
ne
r Pro
du
ct re
vie
w
Silva Runner
Silva Trail Runner
Battery Life 10hr 24hr
Max Lumen 550 80
Light Distance 90m 50m
Weight 62g 135g
Intelligent Light® Yes Yes
Splash proof Yes Yes
Price £150 £60
I ran with the Trail Runner several
times before I used the Runner,
and the Trail Runner proved more
than adequate for pitch black
winter night running. It is supremely
comfortable on the head, very
light and shows no sign of moving
around when you’re running.
This was something I had taken
for granted until I tried others and
they weren’t as comfortable or
stable. The light is very easy to
use, with one large button for
operation and clear signs for the
battery running out of juice. Most
importantly, the light itself is easily
adjusted with one hand when on
the run if you want to change the
direction of throw. This is far and
away the most popular torch
at our run club, and I think that’s
testament to its good illumination,
ergonomics and competitive
price point.
The runner on the other hand is
a different beast entirely, as you
may well have picked up on from
the specs. The reaction from
everybody when you turn it on
is the same; astonishment! It is
mindboggling how blisteringly
bright such a small light can be.
It would happily provide enough
light for the whole running group
and actually makes the head
torch of the person running next
to you redundant; you wouldn’t
notice if it was on or off. Personally,
I actually preferred having the
rechargeable battery as I just
made sure it went on charge
after every run and I didn’t have
to worry. However, that battery
pack is fairly weighty and bulky
in comparison to the housing
for the AA batteries in the Trail
Lon
g-t
erm
re
vie
w
4
mm
Xe
ro S
ho
e
other shoes that perhaps don’t
provide enough grip on certain
terrains or certain weathers.
Durability
As I mentioned above, I foresee
these having a long life-span. I
would expect the laces to snap
eventually but this is a minor
aspect. I’ve taken them on all
manner of terrain and different
weathers and they’re still going
strong.
Maintenance
What maintenance?! If they get
dirty (and they have done) I just
hold them under a tap and give
them a scrub with a brush or
something. Job done!
Performance
The only real issue I have with the
Xero Shoes is the one that I have
with most other minimalist footwear.
They do make a noise when I land,
so I have to concentrate on not
changing my form to reduce the
noise as this makes me run too far
towards the front of my foot.
As far as walking is concerned,
they’re perfect.
t’s been a while since I wrote my
review of the Xero Shoes.
They have remained my ‘go
to’ shoe for when I need to take
shoes with me somewhere just in
case, or when I wear them to visit
clients.
Build quality
I think the soles are going to last
forever! They still have plenty of
grip and show no signs of falling
apart.
The lace on one shoe did snap
very recently but they are over
two years old so I won’t hold this
against them! I can still use the
same lace too – I just needed to
adjust them slightly.
Functionality
I’ve probably done more walking
than running in these as my
preferred running footwear is still…
my feet! They are functional in
that they are extremely minimal
but still enough to be allowed into
shops that might kick me out if I’m
barefoot. Very quick to put on/
take off.
They’re fine on all surfaces too,
which is not the case for some
Foot exposure
Lightweight
Maintenance free
Noisy on ground contact
Foot exposure
Functionality
Maintenance
Performance
Build quality
Overall rating
Durability
Overall rating
Still one of my favourites. I haven’t
worn them as much over the Winter
months but they will remain my shoe
of choice for everyday, breathable
footwear.
ALT
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B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 2 5 P a g e 1 0 4 W i n t e r 2 0 1 2 / 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Parts & servicing
Race preparation
Modifications
Custom builds
Expert advice from a friendly team 82 High Street
London SE20 7HB
07711 015102
P a g e 1 1 8 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
Co
mp
etitio
n
B
ob
ble
Sp
ort
BP
A-F
ree
Wa
ter
Bo
ttle
iving in London, it’s difficult to get
past the taste of chlorine in the
tap water! The taste when water
is filtered through the
Bobble, however, is just
as the Bobble team
suggest – fresh, clear
and crisp.
It’s probably a little big to run with
but is easily portable for use in any
fitness class, with a cap that doesn’t
leak and a handy little carrying
strap.
If you like your accessories, this is a
great (and healthy!) addition to your
collection with an array of bright
colours to choose from.
We have a Sports Bobble to give
away to a lucky reader. Just email
us at: info@bfrm.co.uk with ‘Bobble
Sport giveaway’ in the subject line
by the deadline 30th June 2013.
Good luck!
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 2 1
Bo
ttle B
PA
-Fre
e W
ate
r Bo
ttle P
rod
uc
t rev
iew
Minimal review results Out-of-the-box trail test results
P a g e 1 2 0 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
My Foot
Trail Glove
Classic Sprint
Vibram FiveFingers
(12/2011)
Bare X 200™
INOV8
Xero Shoe
Protection Sock
4mm Xero Shoe
KSO
Merrell
6mm Xero Shoe (12/2011)
Tri Black
(01/2012)
(02/2010)
(01/2009)
(01/2013)
(06/2011)
(11/2012)
Mizuno
Kigo
(06/2012) Drive
Min
ima
l re
vie
w r
esu
lts
Ou
t-o
f-th
e-b
ox T
rail
test
re
sults
Human Foot
EVO Cursoris
DRR
DRR
DRR
DRR
ALT
DRR
DRR
ALT
DRR
VivoBarefoot
Swiss Barefoot Company. The
Ozark Sandals
ALT
New Balance
(05/2013)
(05/2013)
(04/2013) JJM
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 2 1
Vibram FiveFingers
INOV8
Xero Shoe
Merrell
Mizuno
Kigo
Human Foot
VivoBarefoot
Swiss Barefoot Company. The
New Balance
P a g e 1 2 2 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
United Kingdom
United States Europe
Boulder, CO
www.runBARE.com
Austin Barefoot Running Club
www.meetup.com/Austin-Barefoot-Running
www.meetup.com/New-England-Barefoot-Runners
www.facebook.com/MaidstoneBarefootDashers
lenaweebarefoot.runningclub@facebook.com
Clu
b D
ire
cto
ry
www.barefootnyc.com
www.barefootbeginner.com
Asia
www.facebook.com/BangkokBarefootRun
www.facebook.com/pages/Barefoot-Running-Group-of-Grand-Rapids
Min
ima
l rev
iew
resu
lts Ou
t-of-th
e-b
ox Tra
il test re
sults
Europe
Asia
n the summer of 1976 I got my first
bicycle. It was wondrous! Blue
and purple frame, with a metal
chain guard to stop my corduroy
trousers from getting stuck, fat white
tyres and hand grip made of hard
wearing plastic.
To me it was “the bestest thing ever!”
In many ways it was my first step
to independence as I spent many
hours just ‘out’ (nowhere in particular,
just out) in my neighbourhood, riding
around the streets, parks and
woodlands.
That little bike became a faithful
friend and together we discovered
much of the world I still see around
me to this day. With pride of place
at the end of my bed all that
summer, it was always within hand’s
reach, but like so many things in life
with the passing of two summers
and a 7 inch or so growth spurt,
I outgrew my old friend and moved
on to a bigger and faster, more
‘grown up’ bike.
But I must admit that in all the years
since then and all the bikes I’ve
owned (and there have been a
fair few) from rugged mountain
versions with hi-tech suspension
systems to lightweight road
racers that I could pick up
with my small finger, that little
second hand fat white-tyred,
purple and blue bike holds
my affection. It was more
than just a piece of equipment
I used for training or racing.
It breathed life not only
within itself but into me as it
transported me into new
environments and an ever
greater world view.
For me, it was one of the
milestones in my life; a true
life changer, up there with
my first day at school, my
first day at work, my first car
and my first home. But, as the
years roll on there seem to
be less and less milestones
left that allow me to experience
the world in a different light.
I truly believe that these milestones
have greatly contributed to the man
I am today. Be they good or bad, it
is quite irrelevant; the development
of my mind, body and soul is the
P a g e 1 2 4 S p r i n g 2 0 1 3 B a r e f o o t R u n n i n g M a g a z i n e
recently, engaging in barefoot
running, there are always ways to
not conform and instead literally
follow a new pathway.
We should not stop discovering
milestones. On the contrary, we
should go out of our way to find
more. My old bike was just a few
components welded together. It
could have been any colour and
any age. What it represented was
the important thing – my first steps
to freedom.
Technology removes us from real
interaction with people. Shoes
remove us from interaction with
the earth. Taking off my shoes and
walking or running brings me back
to myself and at the same time
reminds me that the world isn’t
closed and rigid – it is open, vast
and ready for me to explore.
Run strong run free.
result of these experiences and I
wouldn’t change them.
But in this modern world of Ethernet
connections and data clouds it is
becoming harder and harder for kids
to achieve a rounded development.
‘They’ (the do-gooders with loud
voices) want everything to be
safe and secure. The youngsters
shouldn’t be out riding their bikes on
their own, without being padded
up on every joint and a crash hat
two times the size of their own heads,
and as for venturing into the woods?
No way! The risks are too high with
speeding cars and weird men lurking
in every shadow.
It’s not just the youngsters that are
being corralled into a homogenized
state of existence. We adults are at
risk of losing our ability of opening
new avenues of thought and lifestyle
as the cotton wool, single-minded
world is closing in all around us. But
I have found throughout my years
in the martial art world and more
B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 2 5
©TRC Publishing UK
“Technology
removes us from
real interaction with
people. Shoes
remove us from
interaction with
the earth.”
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B a r e f o o t R u n n i n g M a g a z i n e S p r i n g 2 0 1 3 P a g e 1 2 1 B a r e f o o t R u n n i n g M a g a z i n e W i n t e r 2 0 1 2 / 1 3 P a g e 1 1 7
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