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Issue 4 – Spring 2012. World’s first barefoot & minimalist running magazine, written by barefoot runners, for barefoot runners. Lots of running and health related features and info. IN THIS ISSUE: The truth about exercise, a yogi’s perspective on barefoot running, the implications of a vegetarian diet, focus piece on the “Barefoot Professor” Daniel Howell, VO2 Max explained, how to tie a huarache, a review of the Ken Bob Saxton’s book on barefoot running – plus the usual round up of the latest scientific studies, regular articles and blogs.
Citation preview
Spring
2012
Issue 04
Free
P a g e 2 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
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
0845 226 7302
Spring is in the air and it is probably our
favourite time of year for barefoot running. It
brings with it longer days, warmer (hopefully!)
weather and is representative of new
beginnings so it’s perfect for those thinking
about taking the barefoot running plunge.
Along this vein, we’ve made some changes
to the magazine and given it a name:
“Barefoot Running Magazine”! We toyed
with clever plays on words but decided that
simple is best – a bit like barefoot running.
The magazine has more content and a more
sophisticated layout (David’s been working
hard on this) and we are delighted to have
contributions from several new writers,
including yoga expert Emma Spencer-
Goodier, nutrition guru Leigh Rogers and
creator of The Invisible Shoe, Steven Sashen.
The wonderful Scott Hadley has once again
offered us his educated insights into injury;
many of you will be able to relate to his piece
“The Runner’s Triad” on page 24.
Other exciting news is that our book will
shortly be available for pre-order with the
launch due at the end of April/beginning of
May. Check out our feature in the BFRUK
supplement for more details.
Lastly, and perhaps most importantly, we’d
like to take this opportunity to express our
deepest sympathy to the family and friends
of legendary ultrarunner and dedicated
supporter of the Raramuri, Micah True, who
sadly passed away earlier this month. Many
of you will know him as Caballo Blanco (The
White Horse) whose vivid, genuine and honest
character helped Chris McDougall’s Born to
Run become such a success and whose
tireless work improved – and will continue to
improve – the lives of the Tarahumara. He
made a significant, lasting impression on the
running world and will not be forgotten.
“Easy, light, smooth” (Caballo Blanco) – keep
on running everyone!
All the best force
Anna & David force
How to contact us TRC Publishing Limited
21 Lyric Mews,
Silverdale,
London
SE26 4TD
United Kingdom
email: [email protected]
website: www.bfrm.co.uk
tel: +44 (0) 845 226 7304
Overseas
+44 (0) 208 659 0269
Cover Picture:
Run Strong • Run Free:
An introduction to the science
and art of barefoot running by
Anna Toombs & David
Robinson
Photographer Michael Molloy
Anna Toombs
Movement therapist,
running coach & author
David Robinson
Movement therapist, sports
performance specialist &
author
Scott Hadley PhD
Doctor of anatomy & cell
biology
Meet the team...
TRC Publishing
21 Lyric Mews,
Silverdale,
London
SE26 4TD
United Kingdom
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.
Leigh Rogers
Holistic Sports Nutritionist,
Health & Wellness coach
Michael Bartley
Sports massage therapist &
running coach
Steven Sashen
Creator of the Invisible Shoe,
sprinter.
www.invisibleshoe.com
Emma Spencer-Goodier
Yoga Alliance Senior
Instructor
www.emmabradingyoga.com
Guest writers
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 2 P a g e 3
bfrm.co.uk
Find us at
bfrm.co.uk/facebook
International News
National news 40
On track 49
International news 56
Try this at home
Spine mobility
46
Write back at you Steven Sashen questions the
questionable lawsuit against
Vibram
50
Try this at home
The Squat jump
42
How to: Tie a Huarache
44
Yoga Barefoot Running - The footfall
of a yogi.
4
The Green Room Barefoot running - the footfall
of a yogi
36
Main feature The truth about exercise?
6
In focus Daniel Howell: The barefoot
professor
10
David’s lab
VO2 Max explained 14
Book review Ken Bob Saxton: Barefoot
Running - Step by Step
20
Injury corner
The Runner’s Triad
24
Technical tip
Running uphill
30
Nutritional nugget
Is a vegetarian diet a good
option for runners?
32
P a g e 4 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Backchat David Robinson’s latest
59
The Season in pictures The Asics Uksem debate
4
Clubhouse calendar
Events and workshops etc.
8
What’s on Out in the barefoot world
10
Clubhouse calendar
Events and workshops etc.
14
Clubhouse events BFRUK’s latest
16
Minimal review results Out-of-the-box trail test results
58
Anna’s pause for thought Some thoughts on injury
12
Caught in the web Internet snippets
9
Outside the lab Other peoples’ labs
18
Season in pictures A showcase of what you
have been up to
22
What’s new Products worth a look
27
Events Stuff that’s going on
29
Questions & answers Your questions answered
34
It’s your letters Let us know your stories and
thoughts
54
Minimal review The Vibram FiveFingers Sprint
57
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 2 P a g e 5
Main feature The truth about exercise?
Some of you may have watched
the recent Horizon programme
which explored some of the
latest ideas surrounding the
benefits (or lack of) of
moderate, regular exercise.
If you missed it, here’s a quick
summary: a journalist (Michael
Mosley) was recruited to
investigate a new theory that,
with 3 minutes of intense
exercise per week, most
individuals can achieve
similar (or better) health gains
compared to the government
guidelines of 150 minutes a
week of moderate intensity
exercise or 75 minutes a week
of vigorous exercise. Mosley
undertook a 4 week programme
of HIT (High Intensity Training)
and achieved an overall 23%
improvement based on his
body’s tolerance and reaction
to glucose, measured by his
consumption of a glass of sugar
water and subsequent blood
tests.
It was also found, however,
that Mosley’s VO2 Max (the
body’s ability to utilize oxygen –
see David’s Science Lab on
page 14) remained the same,
right at the bottom of the “very
below average” scale. It was
therefore concluded that Mosley
is what is known as an exercise
“non-responder”, meaning that
whatever he tries, he’ll never
really achieve any benefits from
exercise.
There were several pertinent
points raised in the programme
and some useful advice, but
I have a feeling that, unless
you’re qualified to filter out the
truth from the ideals of over-
zealous scientists, you might
have come away from this
broadcast with a very distorted
view of exercise.
The programme began with
Mosley’s visit to Loughborough
University where he met with one
of our Olympic 110m hurdles
hopefuls, Will Sharman. Mosley
had already mentioned that he
was a non-exerciser and known
as a “toffee”, in other words
he appears to be thin on the
outside but he’s “fat” on the
inside. He demonstrated his
lack of fitness within the first five
minutes by pulling a hamstring
muscle 3 strides into a warm
up with Sharman. This section of
the programme introduced the
often misconstrued relationship
between calorie intake and
exercise, demonstrating that, if
running at a speed of 6mph, one
would need to run for 55 minutes
just to burn off a cappuccino,
muffin and banana. This was
quite a key point: so many
exercisers hoping to lose weight
eat far more than they need
to and often end up putting
weight on.
I am generally quite “anti-
science” in that I find lab studies
where variables are often
questionable and conditions are
very artificial (such as measuring
someone’s VO2 Max by making
them cycle on a stationary bike
with a mask and nose peg)
sometimes need to be taken
with a pinch of salt. However,
science can also be very
useful when visible results are
Testing the number of calories burnt in one minute - just 16!
P a g e 6 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
regular gym goer and Mosley.
Not surprisingly, the waitress was
constantly active through her
entire working shift, the author
demonstrated periods of no
activity with short bursts of high
intensity movement and
Mosley’s activity was virtually
non-existent. He therefore
decided to consciously try and
be more active, just walking
more and leaving his desk to
speak to people rather than
email them and managed to
burn an extra 500 calories in
one day!
This was one of the main points
that Levine was making – that
with a little effort, a lot can be
achieved. One of my clients
pointed out that it is easier to
adopt that “move more”
attitude once you’ve lost weight
as you feel less lethargic, but
even a little movement initially
is better than none. When
suggesting people incorporate
more walking into their day,
Levine insisted that there is no
need to walk especially fast, but
just to “get off your backside
and do it!” Brilliant and yet
Mosley undertook a genetic test.
He also followed the exercise
programme that Prof. Timmins
recommends. He doesn’t
believe in long periods of
exercise, but short – extremely
short – bursts of vigorous activity.
Mosley was therefore asked to
cycle as fast and as hard as
possible for 20 seconds, then
rest, before repeating it two
more times. He had to do this
3 times a week for a month – a
mere 12 minutes of exercise in
total. “Sounds too good to be
true”, he said.
Soon after he embarked on
this challenge, Mosley met with
obesity expert Dr James Levine,
whose ideas, refreshingly, were
both sound and achievable.
He introduced Mosley to his
concept of NEAT – Non Exercise
Activity Thermogenesis. In
layman’s terms, this basically
means fidgeting. Indeed, Levine
had developed some “fidget
pants” which can be used to
monitor somebody’s NEAT.
Three people were tested for
24 hours whilst wearing these
pants: a waitress, an author and
produced that people can
relate to. The next section of
the programme was a great
example: Mosley’s blood fat
was measured before and after
a (delicious looking) fry-up. The
measurement was repeated,
but with Mosley taking a 90
minute walk the evening before
the fry-up. The results showed
a significant reduction in the
amount of fat circulating in
Mosley’s blood, due to an
enzyme that is produced during
exercise that leads to better
efficiency in dealing with fat
intake. This fat was visible in a
test tube which definitely made
it more tangible.
I remember the days when
people used to go out, post-
meal, to “walk off their dinner”.
And this is a good reason to
re-establish the tradition.
After this section, however, the
programme began to go slightly
pear-shaped (no reference to
body shape intended). A Prof.
J. Timmins was introduced,
around whose theory the
programme was based. Timmins
explained that people react
differently to exercise and some
people seem to gain more
benefits than others. This, in
my experience, is true. He
also claimed that he could
identify those who would not
respond well to exercise by
looking at their genes. He
believes that a huge 20% of
the population are “non-
responders”. This did not sit
well with me. Yes, some
people find it more difficult to
exercise but they should not
be discouraged from doing it.
We are designed to move,
hence our intricate network of
bones and soft tissues. To label
somebody a “non-responder” is
a misleading and very negative
message.
Measuring VO2 Max
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 2 P a g e 7
simple advice.
At the end of the programme,
Mosley went back for more tests
– the same ones he undertook
prior to his HIT 3 minutes a week
experiment. At this point in the
programme, I already knew
that whatever the results, I
would be disregarding them.
No one can produce plausible
results when they’re asked to
follow an exercise programme
and then say, “whilst I’m at it,
I’ll change some other aspects
of my lifestyle too”. There is a
reason for controlled conditions
in experiments, which is why I
would have found the report
more enlightening if the rest of
Mosley’s life had been kept
constant, instead of him
undertaking more NEAT at the
same time as following the HIT
programme. It would also have
been useful if he’d maintained
a monitored, uniform diet for
those four weeks.
Anyway, as I stated at the
beginning of this article, at the
end of the 4 weeks, Mosley’s
body was dealing with glucose
a lot more efficiently, which
may have had something – or
absolutely nothing – to do with
his 3 minutes of exercise a week.
His VO2 Max had remained
the same, something Timmins
gleefully explained that he had
predicted right from the start
due to the results of the genetic
test. No one seemed to notice
the fact that Mosley’s vigorous
exercise was of an anaerobic
nature (meaning “without
oxygen”) so one would not
expect any improvement in his
body’s use of oxygen!
Mosley did report, however, that
during the VO2 Max test he felt
that he wasn’t working as hard
as the previous test and was
able to cycle for longer….there
was no explanation given for
this however.
The conclusion of the
programme was given to
Timmins to explain. He again
made the valid point that
individuals respond differently
to exercise. Alas, he also
reiterated his view that some
people are non-responders
and wouldn’t respond well to
any exercise. He also claimed
that there is no need to spend
much time exercising, saying
that his experiments prove that
just 3 minutes a week is ample
time to improve fitness.
Mosley concluded that: “most
people don’t enjoy the gym or
running” (er, I beg to differ!) but
that they might just manage 3
minutes a week – indeed, he
said he would be continuing
this practice for the foreseeable
future.
I have several thoughts, the first
(which David pointed out) being
that fitness was never really
defined in the programme.
Our own definition is always
that fitness is a readiness for
whatever life throws at you on
Michael Mosley powering
through his thrice weekly
one minute of exercise
a daily basis. This includes
endurance (keeping going all
day), speed (running for the
bus), balance (reaching on
tiptoes to the top shelf for the
biscuit tin [smiley face]), co-
ordination (multitasking when
you’re late for work, toast in one
hand, hairbrush in the other),
etc. Would 3 minutes a week
on an exercise bike improve
any of these? Highly unlikely.
What if you’re training for an
event? Many people feel a
great sense of achievement
and community when they
complete a 5km “Race for Life”
in aid of cancer research. I
know of numerous individuals
who’ve taken up yoga or Pilates
and improved their posture and
hence eliminated their back
pain.
Yes, everybody should move
more and as Levine said, they
don’t have to struggle and
sweat, they just need to be a bit
less lazy. No one should expect
the same outcome from exercise
as the next person. If you’re five
feet tall with an apple shape,
you will never look like a super
model.
Sadly, the overall impression of
this programme, or at least the
message it seemed to send,
was that scientists are actively
searching for ways that you can
have your cake and eat it.
Exercise is such a miserable past
time, let’s see how we can cut
corners and move even less.
Sorry, but you can’t outsmart
nature. We’re human beings
whose very existence relies on
movement. I vote we stop
demonizing exercise and
embrace it for a healthier,
happier nation!
P a g e 8 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Caught in the web Internet snippets
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 2 P a g e 9
In May 2008 before his 47th birthday Roger
decided to change his life for the better.
Aided by his very supportive wife, Mary, and
his good friend and trainer Rick, Roger took
on the challenge of completing the Boston
Marathon. It had been a dream of his ever
since, at the age of seven, he watched his
father finish the race in1968.
Driven by this memory and his efforts to raise
money for, and awareness of, Cystic Fibrosis
- a disease from which his niece Julia suffers -
his journey starts with just 10 yards of walking.
This inspirational video is well worth watching
and if you’d like to read more or make a
donation to Cystic Fibrosis Foundation (CFF),
please visit: www.rfme.com To view follow this link below:
www.youtube.com/watch?v=Ja9BFx5Mhqo
David really enjoyed this one - can you spot him by
the lamppost on the left?
Found on
For thoughts on barefoot
running and general
health, visit Anna Toombs’s
blog:
www.barefootrunninguk.blogspot.co.uk
a world where everyone is
barefoot most of the time,
because it’s healthier from a
biomechanical point of view
as well as improving general
well-being. He refuses to
go into restaurants or other
establishments that try to force
him to put on shoes and feels
that a certain “anti-barefoot”
culture has developed as a
result of the association
between bare feet and the
hippy movement of the
seventies.
There’s still not enough positive
promotion out there at the
moment to encourage more
people to re-think their beliefs
but this is slowly changing,
thanks to Prof Howell. He is a
wonderful ambassador to have
in the “barefoot corner”
because he argues his points
intelligently, without any
aggression or smugness, but
with an authority that comes
with years of scientific and
anecdotal confirmation.
Hopefully, along with the work
of other great barefoot runners
and walkers, Professor Howell’s
continued efforts to dispel the
myths and prejudices of bare-
footing will slowly change the
perspective of sceptics and we
will begin to see a healthier,
more mobile western world as
a result.
like us in jeans and t-shirt. He just
happened to have no shoes on.
He has a mildness about him
that sharpens to a passionate
intensity when he talks about
one of the subjects closest to his
heart: the health benefits of
running – and living – barefoot.
Professor Howell conducts his
“day job” at Liberty University in
Virginia, where he is Associate
Professor of Biology. As well
as teaching, he carries out
research, and he’s contributed
to many publications and
journals .
However, with the recent
explosion of interest in barefoot
running, Professor Howell’s
knowledge and experience is
now in demand worldwide. He
is regularly invited to speak at
conferences and participate
in discussions relating to the
continual controversy that
surrounds the subject. And
because Professor Howell
isn’t just a scientist relaying
laboratory results, but a real
life example of the merits of
barefooting, he has an even
wider appeal, appearing on
numerous TV and radio
programmes, including the
infamous “Today” Show with
Kathie Lee Gifford!
Professor Howell has run over
2,000 miles barefoot and his
daily life is shoeless, unless he
has no choice but to put
something on his feet. He
doesn’t behave like this to
make a statement about
being different or any desire
to go against the norm. On
the contrary, he’d like to see
In focus Daniel Howell: The barefoot professor
Professor Daniel Howell, nicknamed “The Barefoot
Professor” by his students, is
well-known in the barefoot
running world and indeed, the
barefoot world full stop. This is
because, for the last six years
or so of his life, he has spent
95% of his time barefoot and
has written a book about the
benefits (The Barefoot Book, as
reviewed by Jason Robillard in
the Winter 2011 Issue).
If you haven’t met Professor
Howell or seen any previous
pictures of him, you might have
been wondering what he looks
like. Quite often, the dedicated
barefoot proponents possess
either a wild freedom, wearing
very little clothing, or are
nothing short of biomechanical
machines in streamlined kit
preparing to run their next hard
core ultra marathon.
However, although Professor
Howell is an extremist (by his own
admission), when we met him he
was clean shaven, with normal
length hair, and dressed much
P a g e 1 0 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
The Loss of Micah True In recognition of legendary ultrarunner Caballo Blanco, The White Horse
In loving memory of
Micah True
Truth is beauty
Beauty is truth
That is all ye really know in life
And all ye need to know
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 2 P a g e 1 1
They both talked with candour
about their crashes but also
about their journeys since then;
about how they've coped with
new thought processes, feelings
and getting back into a car.
One thing in particular that
struck me and started me
thinking was something that
Stirling Moss said. You may or
may not know that he chose
to end his racing career after his
crash, despite having seemingly
to have fully recovered. His
explanation for his retirement
went something like this: "When
I drove before the crash, it was
through pure instinct. I didn't
need to think about it, I just did
it. After the crash, I was still
able to drive fast but I found
that I was consciously having
to process what I was doing.
My driving became calculated
rather than instinctive and it just
didn't feel right" (paraphrasing).
This rung so true with me, having
worked with numerous injured
clients. This is exactly how they
move - they think about their
P a g e 1 2 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
movement first and then control
their body with their brain.
Sometimes, simple movements
such as walking become brain
teasers as back, knee and hip
pain cause them to over-think
something that before their
injury was natural.
In Stirling Moss's case, the reason
for his over-mindfulness in a car
was probably -understandably -
fear of death. For most of my
clients, there are several fear
factors: pain, immobility and
the idea that a wrong move
might create more damage.
Again, this is understandable
but unfortunately this fear can
be detrimental. An injured
individual quickly learns which
movements are uncomfortable
and begins to find ways around
them. If their knee hurts, they
avoid bending it, so if something
is on the floor that needs picking
up, they'll bend their backs
instead. This can fairly swiftly
lead to back pain....so now,
their knees and backs are
suffering so even more work is
given to other areas of the body.
Anna’s pause for thought Some thoughts on injury
BBC presenter Richard Hammond
meets driving ace Sir Stirling Moss
I recently watched a documentary featuring a
conversation between the great
former racing driver, Stirling
Moss, and Richard Hammond,
one of the presenters of BBC
One's "Top Gear".
The reason for getting these
two together was because of
an experience they had in
common: they had both
crashed a car at high speed
and been on the edge of death.
Many of you will remember
hearing the report a year or so
ago that an experiment for Top
Gear in a 200+ mile an hour car
had gone horribly wrong and
that Richard Hammond was in a
coma. You may not remember
so well the crash that landed
Stirling Moss in hospital in a life
threatening condition back in
1962.
The men's conversation was
emotive and almost painfully
honest - I would highly
recommend that you seek it
out on BBC’s iplayer or YouTube.
Sir Stirling Moss being removed from his Lotus wreckage
So, what's the answer? Ignore
the pain? No. It's there for a
reason. BUT, if it hurts to bend
your knee, you shouldn't avoid
all movement of the joint.
The goal is to maintain and
gradually increase movement
but within your comfort zone.
This slowly helps to restore
mobility but also confidence.
Movement systems such as
Feldenkrais and mine and
David's own movement
therapy aim to restore natural
movement. The word "restore"
is correct. During early child
development, movement
comes naturally as children
play: running, jumping, rolling,
play-fighting. Somewhere in
early adulthood and beyond,
movement becomes unnatural,
as it's no longer the "done" thing
to roll around on the floor, run
really fast or spin around like an
aeroplane for no reason. The
brain imposes restrictions due
to societal "rules". Throw in a
few injuries - sometimes through
trauma or sometimes as a direct
result of moving unnaturally -
and movement becomes even
more distorted. It can come to
feel as though you're not fitting
quite right in your body and so
your brain tries to figure out how
to combat this, which often just
makes things worse!
Instinct rarely comes into the
equation at this point because
it's been lost. This is often the
spiralling pattern that creates
recurring injury. Perhaps this is
why many runners give up
running.
Perhaps this is why barefoot
running has become recognized
as the secret of injury reversal.
Connecting with ground helps
your body's interconnected
parts talk to each other in the
same language again. And
because there's no way you
can do too much too soon, you
stay in that "comfort zone" area
which breeds patience and
confidence. It displaces the
fear too - you're focused on
keeping off the sharp stones
which leaves your knee to find
its own natural way of working.
One thing that Stirling Moss
would also have grappled with
would have been the element
of competition. That pressure
to win that comes with any high
level competition. Runners often
put pressure on themselves but
barefoot running can help
disperse this competitive
element and lead to a more
relaxed attitude towards
running. Stirling Moss certainly
still drives, but for the love of
driving and cars rather than
with the goal of winning a
competition.
Of course, it's better to avoid
injury altogether. I often refer
to the martial arts and I will do
so again here, for the training
philosophy of true martial arts
has not changed in thousands
of years and has not changed
for one simple reason: it works.
One of the many pieces of wise
advice given to David during
his long years of martial arts
practice was this: you should
learn your art so well that you
no longer need to think about
how to do it. In fact, your goal
is almost to forget what you've
learned. The way you maintain
your skill level is through practice
- and not through practising
harder and harder kicks and
punches, but by routinely going
through the basics.
I remember Michael King years
ago during my first Pilates
certification course telling us
about the benefits of returning
to a complete beginner's class
every so often rather than
always striving for bigger and
better. Build and maintain a
strong foundation and the
world of the injury-free is yours!
So, the message here is to not
stop moving when you're injured
but stay within your comfort
zone so that it slowly expands
again to restore you back to
health. Many of Stirling Moss's
peers claimed that he made a
premature decision to give up
racing - maybe if he'd started
again with the basics and
without any pressure, he'd
have found that instinctive
driving talent again.
Who knows?
The devastating
crash on BBC’s
Top Gear, 20th
Sept 2006,
involving Richard
Hammond at a
speed of 288mph
(464 km/h)
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 2 P a g e 1 3
The remains of Sir Stirling Moss’s
F1 car
Let’s firstly define what VO2 Max
is.
VO2 Max (also called maximal
oxygen consumption, maximal
oxygen uptake, maximal aerobic
power, aerobic capacity, or
functional aerobic capacity) is
considered by many to be an
accurate measurement of
cardiorespiratory endurance
and aerobic fitness, and an
indicator of longevity, as it is the
highest rate at which oxygen
can be consumed by the body
during exercise or the maximal
oxygen uptake and distribution
that the body can utilize during
physical activity (1).
VO2 Max is usually expressed
relative to bodyweight - as
oxygen (O2) and energy (Joules)
requirements change in relation
to mass - and is measured in milli-
litres (ml) of oxygen consumed
per Kilogram (kg) of body mass
in the specified time lapse of
one minute (min).
On average, women have a
20% lower VO2 Max compared
to their male counterparts(3)
due to differences in body
composition such as heart size
and fat to muscle ratios. A study
by Hutchison, Cureton, Outz &
Wilson (1991) found that, on
average, women have smaller
hearts, which seriously affects
the delivery of oxygen to
operating musculature (4).
Furthermore, Heywood (1996)
found that the average
sedentary female generally has
30% bodily fat relative to body
weight compared with just 16%
in the average sedentary male.
This difference is quite significant
and in fact, if we express VO2
Max only in terms of muscle
mass (fat free) rather than body
weight, then VO2 Max is equal
between both genders (5).
This gives us the following
equation.
VO2 Max = ml/Kg/min
Significant factors such as
age, gender, heredity, body
composition, state of training
and mode of exercise can easily
influence VO2 Max outcome in
healthy adults. In addition, a
number of diseases such as
diabetes, heart disease, cancer,
bone-related diseases (such
as osteoporosis) and chronic
obstructive pulmonary disease
can markedly impair the
outcome of VO2 Max levels.
However, a study by Sjodin and
Svedenhag (1992) followed a
group of adolescent boys for 8
years (approximately from the
age of 12 to 20 years); half
were trained in a standard
manner, while the other half
were left untrained, but active.
On completion they found that,
relative to body weight (kg),
there were no differences in
VO2 Max suggesting that the
training prescribed had no
influence on maximal oxygen
uptake. However, the same
study did find that when VO2
Max was calculated in relation
to body surface area (m2),
then there was a significant
difference between the groups,
and the oxygen uptake had
indeed increased in proportion
to the training stimulus provided (2).
This brings into question the
methods that are used to
measure aerobic capacity.
Take the gender factor for
example.
Welcome to David’s lab
where we take an in depth
look into the science
surrounding health and sport.
David’s lab VO2 Max explained
P a g e 1 4 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
A typical method of testing
VO2 Max
personal – with genetics being a
significant factor (7) - the starting
point of the individual must also
be taken into account as the
fitter they are, the less potential
there is for an increase. Indeed,
research has found that the
maximal levels of VO2 Max are
generally reached within 8 -18
months of regimented training (6)
calling into question the
possibilities of increasing athletic
performance after this plateau
point has been reached.
To understand why there is
a plateau point in VO2 Max
theorists have come up with
two explanations:
1. The Presentation theory
2. The Utilization theory
The presentation theory suggests
that VO2 Max is restricted not by
how much an individual is able
to inhale or “pump” the oxygen
supply to the active tissue
(cardiorespiratory system), but
instead by the cardiovascular
system and its ability to transport
the required oxygen to the
required tissues. It is maintained
by these theorists that an
increase in blood volume,
increased heart stroke and the
ability to perfuse the blood into
the muscles accounts for the
increase of VO2 Max in training.
The Utilization theory holds that
the limiting of VO2 Max is due
to a lack of sufficient oxidative
enzymes within the body’s power
cells (mitochondria) and an
untrained individual can increase
the number of mitochondria with
training stimulus, which in turn,
allows for better transportation of
oxygen.
Both theories have their merits.
However, Saltin and Rowell’s
studies concluded that the
supply of oxygen was the most
logical restrictor of endurance
performance (8), while other
studies have found little or no
relationship between enzyme
increase and its correlation to
VO2 Max increases (9,10).
So with these theories in mind
it is generally believed that
endurance performance
increases are due to the athlete
being able to perform for
longer periods of time in the
higher bands of their VO2 Max .
General athletic performance
improvements can also be
attributed to increased
anaerobic threshold, increased
athletic economy (usually due
to correct form coaching and
high levels of practice), and
types of training pursued.
Speaking of which, training
stimulus is very important.
Normal resistance style or
intensity enriched anaerobic
training protocols will have little
to no effect on VO2 Max unless
the participant is at a low starting
point to begin with (11). Instead,
considerable amounts of
aerobic training will be required
to reach the upper limits of VO2
Max , but much less training is
required to maintain levels, and
in fact peak aerobic power can
be maintained even if training is
With this knowledge we can
surmise that the accuracy of
VO2 Max , when comparing
individuals, is flawed. We should
therefore be cautious about
making comparisons between
one sportsman’s VO2 Max and
another, as a true comparison
cannot realistically be made.
However, the traditional way
that VO2 Max is calculated
can be useful in charting the
progress of an individual over
a given timeline to predict
their own cardiorespiratory
development, with the aim
of increasing their athletic
performance.
Increasing VO2 Max
Anyone can increase their VO2
Max by simply committing to a
fitness regime of 3 sessions a
week of 30 minute’s continuous
exercise, and research by ML
Pollock (6) found that over a 6
month period it’s possible to
increase ones VO2 Max by an
average of 17.5%, with a range
of participants in his study
achieving benefits from a
relatively modest 4% through
to an amazing 93%.
While the response is extremely
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 2 P a g e 1 5
The effects of 40 days bed rest on VO2Max, resulting in a very significant
decrease of around 30 percent.
VO
2 M
ax
Bed rest days
decreased by two thirds as in
“tapering”- when endurance
athletes reduce training volume
by up to 60% for two to three
weeks prior to competition (12).
Factors that affect VO2 Max
Once VO2 Max limits have
been achieved there are a few
factors that may affect VO2 Max
levels. Firstly there is altitude.
As altitude increases, VO2 Max
decreases, generally 1200+ m
(3940 ft) above sea level, with a
loss of approximately 10% per
1000 m (3280 ft) (13).
This decrease is due mainly to
the lack of available oxygen
that results in a net falling in
inspired oxygen supply to organs
and active tissues (13). The other
major affecter of the VO2 Max
measurement is aging, where
an average rate of 1% per year
or 10% per decade after the
age of 25 is accepted as a
norm.
A large study by A.S Jackson et
al found that the average man
would lose 1.2% per year to a
woman’s 1.7%. However, it’s
worth noting that this loss in VO2
Max may not be due to aging
process per se, but other factors
that accompany aging (14,15).
For example, weight increases
can drastically alter VO2 Max
readings even without any
changes in the level of inspired
oxygen or perfusion into the
active tissues. However, the
most common factor is a
decrease in training stimuli.
Even elite athletes succumb to
this, as it has been found that
with a decline in training (tested
between the ages of 23 and
50) there was a decline in VO2
Max of up to a staggering 43%
(15% per decade or 1.5% per
year), which in some cases
was greater than the average
untrained subjects during a 30-s sprint
test in a wheelchair ergometer. Eur J
Appl Physiol Occup Physiol.;64(2):158
-164 (1992)
4. Hutchison PL, Cureton KJ, Outz H &
Wilson G. Relationship of cardiac size
to maximal oxygen uptake and body
size in men and women. (1991)
5. Bouchard C, Shephard RJ, Stephens
T, Sutton JR & McPherson BD (Eds.).
Exercise Fitness and Health. (1990)
6. Pollock ML. Quantification of
endurance training programmes.
Exercise and Sport Science Review;
1,155-188. (May 1973)
7. Heywood V. Advanced Fitness
Assessments and Exercise
Prescription: 5th Edition. (2006)
8. Saltin B & Rowell LB. Functional
adaptations to physical activity and
inactivity. Federation proceeding; 39
(5):1506 -13 (Apr 1980)
9. Gollnick PD, Armstrong RB, Saubert
CW 4th, Piehl K & Saltin B. Enzyme
activity and fibre composition in
skeletal muscle of untrained and
trained men, J Appl Physiol Occup
Physiol.;33(3):150-7 (Sept 1972)
10. Costill DL, ThomasR, Robergs RA,
Pascoe D, Lambert C, Barr S & Fink
WJ. Adaptations to swimming
training: influence of training
volum. Med Sci Sport Exerc.; 23
(3):371-7 (Mar 1991)
11. Kraemer WJ, Deschenens MR, Fleck
SJ. Physiological adaptations to
resistance exercise: Implications for
athletic conditioning. Sports Med.; 6
(4):246-56 (Oct 1988)
12. Hickson RC, Foster C, Pollock ML,
Galassi TM & Rich S. Reduced
training intensities and loss of aerobic
power, endurance and cardiac
growth. J Appl Physiol.;58(2):492-9
(Feb 1985)
13. Noakes T. Lore of Running: 4th
Edition. (2002)
14. Jackson AS, Wier LT, Ayers GW, Beard
EF, Stuteville JE & Blair SN. Changes in
aerobic power of women, ages 20-
64 years. Med Sci Sports Exerc.; 28
(7):884-91 (July 1996)
15. Jackson AS, Beard EF, Wier LT, Ross
RM, Stuteville JE & Blair SN. Changes
in aerobic power of men, ages 25-70
years. Med Sci Sports Exerc.; 27
(1):113-20 (Jan 1995)
16. Trappe SW, Costill DL, Vukovich MD,
Jones J & Melham T. Aging among
elite distance runners: a 22 year lon-
gitudinal study. J Appl Physiol.; 80(1)
285-90 (Jan 1996)
population (16).
But there is hope! Master
athletes (35-50 years of age),
who maintained their training
stimulus were found to only lose
5-6% per decade or 0.55 per
year and this correlates to a
decrease of 3.6% over a 25 year
period.
In conclusion
Simply, there is not sufficient
evidence that VO2 Max alone
is an accurate indicator or
predictor of performance.
VO2 Max can be a useful tool
in monitoring one’s own fitness
levels but due to the minuscule
increments that can be gained
after the initial increases it is a
very limited way of charting
progress and in fact, is only a
very small piece in a more
complex picture. However,
VO2 Max measurements are a
good indicator of performance
loss, such as in severe injury or
bed rest and can highlight the
amount of work necessary to
regain one’s aerobic function.
As with most scientific fitness test
components, in isolation VO2
Max provides little information,
but as part of a series of diverse
fitness tests can be a worthwhile
tool.
References
1. Wilmore JH and Costill DL. Physiology
of Sport and Exercise: 3rd Edition.
(2005)
2. Sjodin B, Svedenhag J. Oxygen
uptake during running as related to
body mass in circumpubertal boys: a
longitudinal study. Eur J Appl Physiol
Occup Physiol.;65(2):150-7 (Mar
1992)
3. Veeger H, Lute E, Roeleveld K &
van der Woude L. Differences in
performance between trained and
P a g e 1 6 S p r i n g 2 0 1 2 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 2 I s s u e 4 P a g e 1 7
P a g e 1 8 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Outside the lab Other peoples’ labs
Professor Lieberman, one of the most well-known professors
in the barefoot running world, has produced two new
studies, published in the Journal of Medical Science and
Sports Exercise.
The first study investigated running economy in relation to
footwear in a group of habitual minimalist and barefoot
runners. The results of the study indicated better running
economy for those wearing minimalist shoes or running
barefoot, versus running in cushioned shoes with a definite
heel. Interestingly, the study also included results regarding
foot strike and the runners with a rearfoot strike were more
economical than those with a forefoot strike, going against
the general beliefs associated with forefoot strike and
efficiency. Amby Burfoot also notes that if runners who are
usually barefoot are asked to run in cushioned shoes, they
may run less economically merely because they’re unused
to wearing shoes.
In another study, Lieberman and his team looked at foot
strike and injury rate in a group of 52 cross country runners.
The results showed that in every year, 74% of all the runners experienced moderate or severe injury,
but twice as many repetitive stress injuries were suffered in the group of habitual rearfoot strikers
compared to the forefoot strikers. This is probably the expected result amongst barefoot and
minimalist runners but several well thought of running specialists had their own opinions to add.
Dr Mark Cucuzzella (of The Natural Running Center) is keen
to point out that we shouldn’t just think about foot strike,
reminding us that back in the ‘60’s, runners invariably
landed first on their heel and rolled through their foot but
that because of the nature of the shoes they wore – flat
and thin-soled – there was no tendency to overstride. Dr
Steve Gangemi points out that the issue isn’t necessarily to
do with foot strike but poor mechanics in general resulting
from muscle imbalances that are produced through stress in
the body, whether from shoes, poor diet or other stressors.
Danny Dreyer, founder of ChiRunning, says he sees a lot of
injured runners who have issues with the toe-off phase of the
running gait rather than the landing and that this aspect of
gait is unfortunately largely ignored.
For more info and insights on both these studies, visit:
www. peakperformance.runnersworld.com and
www.naturalrunningcenter.com
Lieberman’s latest
Typical overstriding
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 2 P a g e 1 9
There has long been debate
about the merits of eating red
meat. Followers of the Paleo
diet will attest to its attributes
and claim that their bodies feel
cleaner and healthier through
mimicking the eating patterns
of our ancestors. However, red
meat is often demonized in the
Press, and has been linked to
various health issues numerous
times.
In the latest research featured
in the Archives of Internal
Medicine, the diets of a large
number of participants were
monitored for over 20 years
and the results indicate that a
daily portion of red meat can
increase your risk of premature
death by 13% and that number
jumps up to 20% in the case of
processed red meat such as
ham and bacon.
Apparently, the risk of cancer,
heart disease and stroke is
increased by red meat and it
is recommended that no more
than 70g is consumed per day.
In fact, if you cut down to 40g
per day your risk decreases
dramatically.
Of course, the other general
rules apply. For example
(surprise surprise) you are likely
to be healthier and therefore
at decreased risk if you beat
more fruit and vegetables.
The other common sense rule
is to eat higher quality red
meat (rather than two for one
packets of processed ham from
low budget supermarkets, for
example).
It seems that the conclusion
drawn by most is the same as it
usually is, i.e. eat a balanced
diet of high quality, natural food
and get plenty of exercise and
fresh air. Simple really!
Heart warming
news
The New Scientist published a
study back in November 2011
revealing results indicating that
saunas can help your heart.
Participants with chronic heart
failure who took five saunas per
week showed improved heart
function and boosted their
exercise endurance.
Other research has shown that
increases in body temperature
brought about through sauna
usage can trigger neurons to
release serotonin, leading to
that feel-good sensation.
Finally a valid excuse for those
who prefer passive heating over
active heating!
Demons in red
meat
If I had to sum this book up in
one word, that word would be
“delightful”. Ken Bob’s book
(co written by Roy Wallack, a
sportsman and sports writer) is
full of fun, with fantastic photos
of gorgeous landscapes
underneath blue skies and of
course, Ken Bob’s own unique
sense of humour. It is also
packed with advice that can
only come from someone who
really knows his craft – and Ken
Bob does.
The book begins with an outline
of Ken Bob’s own journey
towards barefoot running. In
a nutshell, he found running in
shoes uncomfortable, hobbling
through a marathon with blisters
all over the top and sides of his
feet. However, noticing that
the soles of his feet were still
unmarked by the ordeal, he
had a “light bulb” moment
and has been running barefoot
ever since, completing no less
than 77 unshod marathons and
showing no sign of stopping.
Many of you will have come
Book review Barefoot Running: Step by Step
across Ken Bob’s website
(therunningbarefoot.org) and
will be familiar with his amusing
manner. One of the things I
liked most about the book was
that it was sprinkled with “Ken
Bob-isms” throughout and just
when things were getting a little
in depth and serious, such as
when discussing the technical
issues surrounding good running
form, a Ken Bob-ism would pop
up in quotation marks to lighten
the mood again and make me
smile (“Face the direction you
wish to travel, or you’re likely to
end up someplace else” –
Barefoot Ken Bob-ism #55).
Ken Bob’s method of learning
how to barefoot run follows
what I might call “The Blue
Peter” approach. For those
of you who did not grow up
watching this programme,
much of it was based around
finding what you can in your
immediate environment to
help you with whatever project
you’re currently working on. The
presenters were always teaching
their young, eager viewers how
to make a space ship out of a
toilet roll middle, a washing up
bottle and some sticky back
plastic. Anyway, Ken Bob’s
teaching is this way inclined, in
that it’s based around having
fun and using your intuition.
Although he covers in detail
correct running position and is
adamant about the bending of
the knees, he ultimately believes
that your own two feet are your
best teachers: “If I’d waited for
academic studies, I would
probably not be running at all,
except for a few times a week
at the beach. If I waited for
academic studies, I might not
be eating!” This attitude might
not appeal to those who are
fans of the scientific research
but for me, it makes sense. And
the fun element is refreshing;
even Ken Bob’s running drills
are based on having fun. Drill
number one is called “The
Staggering Drunk” and, rather
than specify a set amount of
repetitions of this exercise that
has you tottering about on
wobbly legs, he tells you to
“repeat until you see a cop
approaching”!
“Face the direction
you wish to travel, or
you’re likely to end up
someplace else” –
Barefoot Ken Bob-ism
#55
Ken Bob, like all good teachers
(in my opinion) is still open to
learning and happily relates how
he has been taught things by
other barefoot runners far less
experienced than him who have
P a g e 2 0 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
written to him or posted in the
runningbarefoot forum. He has
also found new things out by
attending Pose and ChiRunning
clinics, telling us that he only
learnt about the benefits of the
180+ cadence from Danny
Dreyer (founder of ChiRunning)
in 2004.
The last section of the book is
filled with inspirational stories
about competitive, successful
barefoot runners, such as Zola
Budd and Abebe Bikilla.
Perhaps even more pertinent
are the other tales Ken Bob
includes from “normal” runners
whose running practice has
been transformed by taking
off their shoes. All these put
together would encourage any
runner, or indeed couch potato,
to get outside and discover the
joy themselves.
“If I’d waited for
academic studies, I
would probably not
be running at all,
except for a few times
a week at the beach.
If I waited for
academic studies, I
might not be eating!”
Along with this huge surge of
interest in barefoot running
comes a belief that there is
one correct way to run and
that this is what we should all
strive for. I actually think there’s
more to it than this, and Ken
Bob sums it up well in one of
my favourite sentences in the
book: “You never really get
barefoot technique locked
down, partly because it’s a
matter of responding to so
many variations in terrain and
in your own body, as well as
continuous improvement
from experimenting, getting
feedback from your quality
control inspectors (the soles of
your feet), and playing.”
With this in mind, any “how to”
book should be viewed as a
guide with the understanding
that everyone is different and
that learning from a book is a
one way street. It is always
worth adding to what you learn
from a book by having an
experienced teacher check
out your form, just to make sure
you’re on the right path. Be
aware of where you’re starting
from too; Ken Bob’s book is a
detailed guide to barefoot
running and it is not the purpose
of – or possible for - the book
to be able to account for any
injuries you may have starting
out. Everyone who reads it
will be coming from a slightly
different starting point.
But Ken Bob’s book will certainly
start you off in the best possible
way – he is, after all, The Master!
Barefoot Ken Bob at Golden, Colorado 24th June 2005
Barefoot Running Step by Step:
Barefoot Ken Bob, the Guru of
Shoeless Running, Shares His
Personal Technique for Running
with More Speed, Less Impact,
Fewer Injuries and More Fun
Paperback: £14.99
Kindle edition: £9.33
Publisher: Fair Winds Press (26 May
2011)
Language English
ISBN-10: 1592334652
ISBN-13: 978-1592334650
Book details...
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 2 P a g e 2 1
Season in pictures A. A showcase of what you have been up to the past 3 months
P a g e 2 2 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Stephen Fraser
competing in the
Nairn 10k road race
David Robinson
just out and about
in the snow
Barefoot Mecki making
the most of a great
photo opportunity at
the World Stroke Day
fun 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 2 P a g e 2 3
Send us
your photos
Let us know what you’ve
been up to - email
Season in pictures A. A showcase of what you have been up to the past 3 months
Photograph by Hans R van der Woude
Steve Goodier
doing some
barefoot Parkour
Alan Thwaits showing
how it’s done at the
19K mark of the
Sarasota, Florida
Half Marathon
Injury corner The Runner’s Triad by Scott Hadley PhD, DPT
run happy and pain-free. Chi
Running, the POSE Method,
Good Form Running, Newton
Running, and of course Barefoot
Running (my personal choice)
have made a lot of headway
in teaching a better way to run.
And a lot of the success of these
methods is due to good press
by Born To Run and some
people who rode the wave of
enthusiasm behind this exciting
new/old way to run.
Entre: the problem.
We still get injured. [Curses]
In fact, injury rates among
runners practicing the above
approaches are not much
different than the general
population of runners. Its
actually getting hard to tell the
difference in my city of Grand
Rapids, Michigan who has
taken the Good Form Running
courses and who hasn’t. Seems
like most people in shoes are
taking shorter strides, leaning
forward from the ankle, landing
on the midfoot, bleh, bleh,
bleh….
But I still see those people in my
clinic. Maybe because Good
Form Running isn’t so good?
And do you know who else I
treat? Barefoot runners. Since
I’m only one of a two barefoot
running doctors in the state
(that I know of), and the other
one works with me at the
Hadley Clinic, barefoot runners
drive from abroad to get some
good treatment from someone
who knows the sport, knows the
science, and won’t tell them to
get orthotics.
But why? I thought barefoot,
minimalist, Chi, etc. were
supposed to help us? Barefoot
running did not cure that IT
band syndrome any better than
a thick, supportive shoe. And
that Achilles tendonitis? Still
there.
“Regardless of having
the best running form
known to modern
mankind, we are still
subject to injury.”
Don’t get me wrong. I think
people DO have a better
chance of not getting injured if
they run with proper barefoot
form. But injuries still happen.
In just the past two weeks I’ve
treated two of the best ultra
runners in West Michigan. One is
a barefoot purist who only wears
these flimsy little moccasins with
a 3 mm Vibram sole (Moc3,
www.softstar.com). He’s such
a barefoot running nerd that
he ran a 50-mile trail ultra last
summer in Moc3s with his jaw
wired shut. Maybe you read
about him in Runner’s World or
saw him on YouTube. Try to
breath, hydrate, and suck gels
like that for 12 hours.
My point? Regardless of having
the best running form known to
modern mankind, we are still
subject to injury.
But one of the most exciting
days of my professional life was
when I discovered why even
the best runners get injured.
One of my favorite books is Born To Run by Christopher
McDougall. Maybe you’ve read
it. It’s a fun read with a great
plot and some interesting ideas.
It started a revolution too. This
book almost single-handedly
popularized the minimalist and
barefoot running movement.
People rushed to buy Vibram
Five Fingers in the hopes that
their running injuries would be
miraculously cured – like
Barefoot Ted, who was cured
of his low back pain by running
barefoot.
Shoe manufacturers eventually
caught on to the movement,
and now just about every major
shoe company has a minimalist
line of shoes to appeal to the
growing demand among
runners.
Some really great running
methods became popular as
runners raced to learn how to
P a g e 2 4 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Regardless of speed, distance,
size, training, and mental
fortitude, there is one common
feature that limits every runner
and will eventually turn that
runner into a statistic.
No. Not running shoes.
Tight calves. A tight soleus to be
specific. This one muscle is like
the center of the universe when
it comes to running overuse
injuries. Give me 100 runners
with overuse injuries, and I’ll find
a dysfunctional calf in 99 of
them.
But that’s not all. The soleus has
some really key mechanical
roles for attenuating shock. And
it has some critical functions in
activating other muscles by way
of stretch reflexes. So when the
soleus gives out, lots can go
wrong mechanically and
neurologically. And the result is
what I call the Runner’s Triad.
In short, the Runner’s Triad
presents like this:
1. Tight and painful soleus (often
accompanied by the same in
the gastroc, quads, and hip
abductors)
2. Inhibited hip abductors and
extensors
3. Pelvic asymmetry causing a
leg length difference (usually
longer on the side of the pain)
Here is the basic mechanism of
the Runner’s Triad.
1. The soleus is overloaded and
becomes inflexible. It’s a key
muscle for shock absorption,
especially in barefoot and
minimalist runners. When the
soleus gets tight, it loses about
50% of its strength due to
neurological inhibition of its
stretch reflexes (this has
been published in 3 separate
research papers…).
a tight calf, a weak hip, and a
leg length difference, other
muscles start to compensate.
In fact, there are 12 common
compensations for the Runner’s
Triad that I see regularly. I call
them the Dirty Dozen.
The Dirty Dozen running
overuse injuries include things
like plantar fasciitis, Achilles
tendonitis, shin splints, calf
strains, patellofemoral pain, IT
band syndrome, hamstring
strains, several types of hip
pain, and low back pain. Any
of those feel too familiar to you?
But there is hope.
One really cool thing is that
the Dirty Dozen can be avoided
by fixing the Runner’s Triad
before the symptoms appear.
And the Dirty Dozen injuries
can be treated by fixing the
Triad first, and then fixing the
compensation.
So how do you fix and prevent
the Runner’s Triad? Roll your
calves on some HARD cylinder –
like a rolling pin or a steel water
bottle. Foam is too soft. “The
Stick” is too flimsy. You need
to dig deeply into the sore
soleus (which is quite thick and
makes up the bulk of the calf) to
release the tension in the muscle
and fascia. Treating the soleus
REVERSES the Runner’s Triad.
Just a few minutes of rolling the
soleus corrects the pelvic
alignment and restores the
reflexive strength of the hip
and calf.
This is not a massage. This is a
manipulation. Painful. Tedious.
Agonizing. Nauseating. But if
you want to run, you have to
pay your dues. And the soleus
roll is one of them.
Here are some basic instructions
to get you going:
2. The tight soleus also causes
reflexive inhibition of the hip
extensors, which can lose
up to 75% of their strength
when the calf is tight. I’ve
recently submitted a research
paper describing this reflex
and shown how it can be
reversed. In 41 runners, the
average improvement in
hip extensor strength after
5 minutes of soleus
manipulation was 65%.
3. Some subjects showed
two-fold and three-fold
increases in hip strength
after ONE soleus treatment!
4. The tight soleus causes a
reflexive spasm of the
quadratus lumborum in the
lower back. This results in
asymmetry of the pelvis
causing a leg length
difference of up to 2 cm.
So a tight calf causes a weak
calf, a weak hip and a leg
length difference.
That’s it. That’s what is common
in every single overuse running
injury. If there was no traumatic
event like a fall or joint sprain, if
there is no major joint problem
like a meniscus tear, and if there
is no stress fracture, the Runner’s
Triad is the underlying source of
all running pain. Period.
“When the soleus
gives out, lots can go
wrong mechanically
and neurologically.
And the result is what
I call the Runner’s
Triad.”
Over time, the Runner’s Triad
becomes a scaffold upon
which the most common
overuse injuries are built. With
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 2 P a g e 2 5
The method and the images presented here are owned by Scott Hadley, PhD, DPT. Copyright © 2011, Scott Hadley, PhD, DPT.
All rights reserved.
Soleus Rolling
With toes pointed in a relaxed
position, place your calf on a
rolling pin just over the Achilles
Lift your hips and roll from the
heel upward about 2/3 up the
calf.
Roll the midline, the inner side,
and the outer side
When you find a painful area,
spend more time there
Use as much pressure as you
can tolerate and then some
more
To increase pressure, cross
your other leg over the one
you are rolling.
Don’t do this if you have a
history of blood clots in your calf
or a current fracture in the tibia
or fibula.
P a g e 2 6 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Look out for Scott Hadley’s upcoming book this
summer: The Runner’s Triad: prevention and
self-treatment for the Dirty Dozen running injuries.
We’ll keep you posted with information about the
publication date and how you can get your hands
on a copy!
To view similar treatments and explanations of stretch reflexes please visit:
http://www.trekoblog.com/?p=144
What’s new Products worth a look
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 2 P a g e 2 7
Nākd have produced a new range of flavoursome raisins.
Yes, raisins already have a flavour but in terms of tempting
but healthy snacking, these are worth a second look.
They have cola ones, lemon, cherry, orange, tangy lime
and pineapple to choose from. All natural ingredients
and no artificial flavours.
Visit: www.naturalbalancefoods.co.uk to order
some tasty, healthy treats.
This little gadget is like a very sophisticated
pedometer. It not only counts your steps,
but monitors things like climbing stairs,
calories burned and even how much sleep
you’re getting. It clips easily to your clothing
and comes in a range of colours. As is the
standard these days, it also links to your
phone and connects wirelessly to your pc
so it’s easy peasy to monitor your progress.
If you’re into gadgets, check it out:
www.fitbit.com
We love chocolate, so we’re very excited to hear
about Ohso chocolate bars. They’re made from
dark chocolate, so are high in antioxidants and
rich in essential vitamins and minerals. These
chocolate bars also contain around a billion
“good for you” bacteria and are only 72 calories
per bar. Fancy a taste?
Visit: www.ohsolovesyourtummy.com for more info.
SE20 Cycles
160 Maple Rd London
SE20 8JB 020 8778 2023
Parts & servicing
Race preparation
Modifications
Custom builds
Expert advice from a friendly team
P a g e 2 8 S p r i n g 2 0 1 2 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 2 I s s u e 4 P a g e 2 9
Main feature Run Strong • Run Free: An introduction to the science and
art of barefoot running
in the book.
We wanted to offer readers
some concrete, yet relatively
simple, information about
human structure and movement
in relation to running. We hear
all the time that barefoot
running is very efficient from a
biomechanical point of view
but it is extremely helpful (if a
little mind-blowing) to find out
exactly why.
We’ve also included a section
on breathing, the mechanics of
which are generally overlooked
but very important. Breathing is
easily compromised through
muscle imbalances and when
you consider the fact that there
are entire books written only
about breathing, you begin
to understand that it’s not just a
case of inhale, exhale, inhale….
etc.
Of course, all readers are
interested in “how” to barefoot
Main feature Run Strong • Run Free:
An introduction to the science and
art of barefoot running
10
BFR UK’s news BFRUK’s latest
30
BFR UK’s events Events & workshops
40
BFR UK’s calendar BFRUK’s 2012/13 Year
50
To subscribe:
UK (0845) 226 7302
Overseas +44 (0) 208 659 0269
email:
or visit four website or more
information:
www.barefootrunninguk.com
P a g e 1 S p r i n g 2 0 1 2 I s s u e 4
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 newsletter 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
newsletter.
Whilst continuing our work with
individual clients and teaching
workshops, we’ve also spent
much of the last year and a
half putting together a book
about barefoot running. When
we were still contemplating
whether or not to do it,
someone warned us that the
actual writing of the book was
only about one third (if that)
of the entire process. At that
point, we couldn’t see past the
daunting vision of sitting down
and producing the thing but
now the writing is complete,
there’s still so much to do!
We discovered years ago that
(thank goodness) we work
quite well as a team. David
is the “science” man with a
very logical brain whilst I tend
to work through feeling and
intuition. This means that,
together, we can tackle the
concept of barefoot running
from all directions, which is
hopefully what we’ve achieved
Find us at
barefootrunninguk.com
barefootrunninguk /
youtube.com/bfruk
Our photographer,
Mike, getting shots
of David’s feet
to demonstrate
optimum foot
landing
run. We strongly believe that
it’s impossible to write a book
about barefoot running unless
you do it yourself and have
gained so much more insight
into the practice by spending
many hours investigating it
ourselves. In fact, we were
both recreational runners
already but made the decision
to start completely from scratch
without our shoes, with our first
run being only 400 metres in the
freezing cold one winter! We
discovered that finding optimum
running form is only one part of
what barefoot running is all
about and came to understand
very quickly that each person’s
barefoot running journey is
different. It’s also a process
rather than a “before” (in shoes)
and “after” (without shoes)
scenario. The time we have
spent working on ourselves
and teaching clients with very
different running backgrounds
has provided us with a more
complete understanding of
barefoot running.
There is much discussion in
books and on the internet
about how to develop your
barefoot running. Some people
advocate drills, some say just
run a little more each day,
some say stretch, some say
don’t stretch…. It’s a tricky
one, again because the true
answer is that everybody’s
different. Therefore, within the
book, we’ve included exercises
that we have found useful for
most clients and readers can
follow all of them or pick and
choose the ones that they
discover work for them.
We cover form in detail. We
also address issues that are
particularly pertinent to barefoot
running, such as climate and
terrain. We’ve outlined what
we’ve found to be the most
common mistakes that people
make and dispel some of the
myths, such as the one about
treading in dog poo every five
minutes! (Neither of us ever
have, although we have when
wearing shoes!).
The finished product is something
that will appeal to runners of
all levels and capabilities. It’s
obviously about barefoot
running but any runner will find
it helpful in terms of addressing
their biomechanical issues and
mental approach to running.
We’d like to acknowledge the
help of Mike Molloy, our superb
photographer, who spent time
lying on the freezing ground
in December to get the front
cover shot and who also worked
tirelessly to produce the exercise
shots within the book. We’d
like to also thank our illustrator,
Jo Spaul, who managed to
make sense of our rudimentary
anatomy drawings and create
some fantastic diagrams to
help explain the theory behind
sound running mechanics.
The manuscript is now in the
safe hands of our typesetting/
printing company Headley
Brothers and we’re hoping to
publish in April. We will be
announcing pre-orders as
soon as they’re available and
would be grateful to you all for
helping us spread the word.
S p r i n g 2 0 1 2 I s s u e 4 P a g e 2
The photo on the front cover!
We are changing the structure
of our workshops slightly,
amalgamating all of the
information into a one day
course that corresponds with
our new book - Run Strong •
Run Free: An introduction to
the science and art of barefoot
Breaking News!
New look
workshop
for 2012
running, which we’ll use as
course material.
We’re planning to take the
course to a number of different
locations throughout the UK
this year in the hope that we
can accommodate as many
interested people as possible.
Check out the calendar to see
when we’re in your area.
If you wish to arrange your own
workshop/talk, please feel free
to call or email us to see if we
can set something up.
Barefoot Running UK news BFRUK’s latest
Michael Bartley
joins the team
We are pleased to announce
that our good friend and
talented sports massage
therapist, Michael Bartley, has
joined the Barefoot Running
UK team. Michael has an
extensive background in the
health and fitness industry as
well as an impressive running
history.
Michael has transitioned to
barefoot and minimalist running
and is enjoying it immensely –
apart from the occasional sore
calf episode! He is based in
Westminster where he carries
out sports massage in two gyms
(one of which he manages)
and he is also available for
some home visits. Feel free to
contact Michael directly for
more information:
Welcome to the team Michael!
BFRUK is going runabout
P a g e 3 S p r i n g 2 0 1 2 I s s u e 4
The runs are free of charge
but we will need you to fill out
a health form and return it to
us prior to the run date. We
will be limiting the number of
spaces to 10 and bookings
are on a first come, first
served basis.
We’re looking forward to
meeting more runners through-
out the UK and investigating
new running routes!
As some of you know, we hold
monthly group runs on Clapham
Common. We have decided
to take these group runs further
afield so that we can include
as many areas of the UK as
possible. We will still be holding
some London runs but, as you
will see in the calendar, we’ll
be visiting other areas too.
If you’d like to join one of the
monthly runs, please send us
an email to book your place.
you a weekend of barefoot
running tuition and yoga classes
on the beautiful Isle of Wight on
8th and 9th September.
We will be posting more details
soon on the website, with info
on what the weekend involves,
how to book and options for
places to stay. In the meantime,
please drop us an email if you’re
interested in attending and
would like to reserve a space:
BFRUK group run
Barefoot Running and Yoga Weekend
We are pleased to be working
in collaboration with Emma
Spencer-Goodier (see her yoga
feature on page 36) to bring
Run Strong • Run Free
one day workshop
Our new course is spread over an
entire day from 9am to 6pm. The
material, as we’ve mentioned, is
based around the content of our
book, due for release very soon.
The course will include:
Anatomy and biomechanics
Optimum running technique
Barefoot running
The influence of weather and
terrain
Injury
Useful drills and exercises
PLUS individual feedback on
your technique.
We like to gear the workshops
towards the attendees so each
one is slightly different. They are
also informal and interactive;
we enjoy discussion and welcome
any fitness/health related
questions.
Please see the calendar for
workshop dates, venues and
details on how to book your
place.
Spaces are limited to 12 people
Check out the website for more
details or feel free to call or
email us.
0845 226 7302
Barefoot Running UK events Events & workshops
S p r i n g 2 0 1 2 I s s u e 4 P a g e 4
We organize monthly group
runs for anybody interested in
barefoot or minimalist running.
The runs are usually between 3
and 5 miles, at around a 10
minute mile pace. They are
useful get-togethers for like-
minded individuals to discuss
their running issues and there
is usually much swapping of
ideas and experiences.
We try to cater for everybody,
so there is sometimes a faster
and slower group with the
option for people to peel off
at appropriate stages when
they’ve had enough!
We try to cater for everybody,
so there is sometimes a faster
and slower group with the
option for people to peel off
at appropriate stages when
they’ve had enough!
Check out the calendar for
group run dates and venues.
Please note that, due to group
numbers and limited time
frame, we cannot provide
individual technique feedback.
For more information, join us on
facebook or drop us an email:
P a g e 5 S p r i n g 2 0 1 2 I s s u e 4
Barefoot Running UK calendar BFRUK’s 2012/13 Year
May 2012
June 2012
July 2012
Saturday 4th
BFR UK Group Run
10.00 am
Clapham Common , London
The Bandstand
August 2012
Saturday 12th
BFR UK Group Run
10.00 am
Clapham Common , London
The Bandstand
Saturday 2nd
BFR UK Group Run
11.00 am
Cambridge
(Location TBC)
Saturday 19th
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
Here is a layout of our plans
for the coming year. For
more information, please
visit the website or drop us
an email or phone call with
your questions.
Saturday 30th
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
Romsey Mill Centre - Cambridge
Saturday 18th
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
York (Location TBC)
Sunday 19th
BFR UK Group Run
10.00 am
York
(Location TBC)
Saturday 7th
BFR UK Group Run
11.00 am
Brighton, Sussex
(Location TBC)
Saturday 28th
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
Brighton, Sussex (Location TBC)
Bespoke talks & workshops
If you would like to organize
your own talk/workshop for your
running club, please call or
email us to set something up.
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.
BFR UK Group Run
All club runs are between 2 and 5
miles, around 10 minute per mile
pace.
Any footwear is fine!
Please email us prior to a run if
you’re planning to attend.
S p r i n g 2 0 1 2 I s s u e 4 P a g e 6
September 2012
October 2012
November 2012
December 2012
January 2013
8/9th
Barefoot Running
and Yoga Weekend
A complementary mix of mind/
body exercise and tuition.
Isle of Wight - St Helens
Saturday 13th
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
Liverpool - Location TBC
Saturday 3rd
BFR UK Group Run
10.00 am
Blackheath, London
The Royal Observatory
Saturday 1st
BFR UK Group Run
10.00 am
St James Park, London
The Tea Rooms
Sunday 14th
BFR UK Group Run
10.00 am
Liverpool
(Location TBC)
Saturday 1st
BFR UK Group Run
10.00 am
Clapham Common , London
The Bandstand
Saturday 5th
BFR UK Group Run
10.00 am
Clapham Common , London
The Bandstand
Saturday 29th
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
Saturday 17th
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
February 2013
Saturday 2nd
BFR UK Group Run
10.00 am
Blackheath, London
The Royal Observatory
Saturday 16th
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
March 2013
Saturday 2nd
BFR UK Group Run
10.00 am
Hyde Park, London
The Italian Gardens
Saturday 16th
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
Location TBC
Run Strong • Run Free: An introduction to the science and art of
barefoot running workshop
[email protected] tel: 0845 226 7302 www.barefootrunninguk.com
Is your running disrupted by:
Recurring injuries?
Niggling pains?
An awkward/uncomfortable running gait?
Do you feel that something is missing?
Join us on our one day workshop to discover how to improve your running
form for a more comfortable ride!
Total Cost: £90.00
For more information or to book your place please visit our website
Various dates and locations - see website for details
We will be covering:
Misconceptions of barefoot running
How to get started
Human Anatomy & biomechanics
Types of breathing
Optimum alignment in relation to running
Optimum running technique
Injuries
Barefoot running and its role in achieving balanced
movement and improved performance
Concepts/myths/opinions surrounding “minimalist”
shoes
Different terrains/weather and the accompanying
challenges
Useful drills and exercises
PLUS individual feedback on your technique
Limited spaces available
based on our
book with the
same title
Run Strong • Run Free: An introduction to the science and art of
barefoot running workshop
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 2 P a g e 2 9
Events Stuff that’s going on
This is a series of events brought
to you by the Research Councils
UK initiative, in partnership with
Royal Institution, the Department
for Innovation and Skills, The
Institute of Engineering and
Technology and PODIUM (the
Further and Higher Education
Unit for the 2012 Games).
There are several sessions
happening in the first half of this
year that will debate the latest
in sports research in a number of different fields. Those that might be of particular interest to our
readers are:
Behind Triathlon – Leeds, Tuesday 27th March
Behind Athletics – Sheffield, Thursday 26th April
Behind Cycling – Glasgow, Thursday 19th July
Cutting Edge 2012: The Research Behind Sport
International Barefoot Running Day (IBRD)
On Sunday 6th May, a group of barefoot and
minimalist runners will gather together in Stanmer
Park in Brighton to run either a 1km or 5km race in
celebration of the International Barefoot Running
Day.
As the name suggests, a similar scenario will be
happening in many other places all over the world
at the same time, in association with The Barefoot
Runners Society (www.thebarefootrunners.org)
who created the concept.
If you’d like to be part of this celebration, please
visit: www.fastandfresh.co.uk where you will find
information about how to enter and other details
provided by Martyn Candler, the President of the
UK Chapter of The Barefoot Runners Society.
There’s also a little video clip of last year’s event.
Fingers crossed for good weather! Stanmer Park, Brighton
your calf muscles to allow your
heels to touch down, as they
would on flat ground. The
point at which you make that
switch will depend on your
ability and personal preference,
but be aware that if you’re
incorporating a variety of hills
into your training and racing,
you’ll need to learn both. Also
be aware of the extra demands
steeper hills place on your calf
muscles and build gradually,
starting with shorter hills and
fewer reps (if you’re only doing
a hill session) and see how your
calves feel the next day.
“What can you do if a part of it
is uphill? You can't work out
another route. You've just got
to run the one they give you.
But they tell me London is a
nice course. Even the cobbles,
I hope, are not very much of
a problem for me.”
Haile Gebrselassie
Some people hate hill running,
some people love it. Most
runners know, however, that
running hills can help build
strength and endurance and
it’s good preparation for races
with an undulating course.
Running hills in shoes is markedly
different from scaling them
barefoot. It’s hard to avoid the
fact that the soles of your feet
will suffer slightly more on hilly
terrain than on the flat. Also, it
feels different mechanically,
without having a wedged heel
as part of your landing.
Here are some pointers to
help you develop your uphill
technique. As always, personal
preference comes into play
and each individual will
ultimately find their own
best style.
Technical tip Running uphill
Foot strike
When there is only a slight
gradient, it’s often easier to
find good running form than
on the flat, particularly if you’re
someone who tends to find it
difficult to tuck your pelvis and
bring your knees far enough
forward. However, steeper
hills are a bit trickier and can
require a different foot strike.
If you like to punish yourself with
hills, you have probably sought
out some almost vertical bad
boys. Tough challenges like this
will bring you right up onto the
ball of your foot and work your
calf muscles hard. This is also
where you might be more
aware of the surface beneath
the soles of your feet, especially
if it’s rough terrain.
On more gentle gradients,
some of you will still want to
stay up on the balls of your
feet. Others of you will have
the flexibility and elasticity in
P a g e 3 0 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Focusing into the hill to maintain alignment
Arms power forward and back like a sprinter
your feet to shut out the view
of how much further you have
to go! Both of these will affect
the alignment at your neck
and therefore the alignment of
your entire spine. Think about
how you run on the flat: with
your gaze level, your pelvis
slightly tucked under and
your chin subtly drawn in so
that your head is balanced on
top of your spine rather than
poking forwards and your seat
is underneath you. Try to keep
this alignment, rather than
allowing your neck and lower
back to hyperextend. This
will result in your gaze being
directed into the hill, rather
than at the ground or towards
the top of the hill. Again, this will
help with efficiency and better
overall mechanics.
Next Issue:
We’ll tell you how to get down
the hill!
Legs
Running up hills is when you can
really get to grips with driving
your knees. Try to keep your
seat tucked underneath you
and power forwards with your
knees, pulling your feet up
towards your bottom using
the strength of your hamstring
muscles.
Arms
Much of the information you
find on the net regarding
technique is focused around
running longer, relatively slower
distances, so the advice is
usually to keep your arms
relaxed and not allow them
to interfere with your leg
movement. On hills, your arms
can help you power upwards.
You may find it useful to work
your arms as though you’re
sprinting, i.e. bringing them
forwards and upwards with a
90 degree angle at the elbow
and then bringing them back
and letting them straighten
out behind you more.
The tendency when you’re
trying to “lift” yourself up a hill is
to lift your shoulders. This won’t
do much good; in fact, it will
probably be detrimental. One
of the golden rules, wherever
your running, is to remain
relaxed, so drop your shoulders
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 2 P a g e 3 1
The revolutionizing running coach
and guru Percy Cerutty and Herb
Elliott training on sand dunes.
away from your ears and make
sure you maintain a regular
breathing rhythm.
Cadence
Aim for shorter strides as you
run up hill – this should happen
naturally as it’s very difficult to
over stride, particularly if the
gradient is steep. Try not to let
your foot turnover slow down –
maintain a 180+ cadence if
you can. All of this will help
your efficiency up the hill,
keeping your feet beneath
your centre of gravity.
Spinal alignment
When you’re heading up a
steep hill, it’s tempting to
either focus on the top of it for
inspiration or to look down at
By Leigh Rogers
Holistic Sports Nutritionist, Health and
Wellness Coach
More and more people are
becoming aware of the positive
effects their diet can have on
performance and are looking
for ways to fine tune what they
eat in order to have the greatest
impact on their energy, strength
and recovery.
Take for example the recently
crowned number 1 tennis
player, Djokovic. What does
he attribute his fantastic rise
through the ranks of elite tennis
player to- a change in diet
and the removal of gluten. For
many athletes they are well
aware of the importance of a
healthy and balanced diet
and the benefits it can have
on performance, but what
does this mean for those not
surrounded by personal sports
nutritionists and advisers?
What exactly should we be
But is a vegetarian or vegan diet
a healthy choice for runners?
Yes it can be if managed
correctly.
Protein intake is often the
biggest concern for vegetarians,
particularly for endurance
athletes as it is vital for rebuilding
and repairing lean muscle mass.
It is true that the most abundant
sources of complete proteins
(ones that contain all 9 essential
amino acids that the body can't
make itself) are meat, chicken
and other animal products, but
they are not the only sources.
Plant based options include
quinoa- a nutrient dense protein
grain from Peru , buckwheat
and hemp seed, often used as
a protein source in smoothies or
sprinkled on salads. Interestingly
one cup of cooked quinoa
provides about 18 grams of
protein. Pulses, nuts, seeds and
nut butters are also great
sources of protein. Simply
making sure you are eating a
varied diet containing a range
of the above, throughout the
day, will ensure you create a
balanced amino acid profile.
While protein is used to repair
and rebuild, carbohydrates
are the fuel for the body. Our
bodies can use fat and protein
but they are not the most
efficient or "cleanest" source
as protein can create toxins
when burned. The best source
is complex carbohydrates such
as unrefined whole grains like
brown rice, legumes (beans,
lentils), fibre-rich vegetables,
fruit, nuts and seeds as they
are lower on the Glycemic
thinking of when it comes to
preparing our bodies for
exercise? Often people can
become consumed with
ensuring their carb to protein
ratios are correct or making
sure their fat intake is sufficient.
While this is important, it's just
as important as the quality
and source of these nutrients.
The aim of any athlete should
be to reduce the nutritional
stress load that is put on their
bodies by eating a nutrient
dense, alkalising and well
balanced meal.
For barefoot runners, having
actual physical contact with
mother nature can often
provide a more grounding and
balanced effect on both the
body and mind. Too often our
soles never touch the ground
we walk on and this chosen
way of running, more in tune
with nature, can sometimes
lead people to consider a
more vegetarian or vegan diet.
P a g e 3 2 S p r i n g 2 0 1 2 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
Is a vegetarian diet a good option for runners?
and work stress.
Eliminating animal products
that are typically acid
forming in the body has
profound health effects.
For those wishing to optimise
performance, improve sleep,
avoid diseases (like cancer
and osteoporosis), increase
energy and lose weight, i.e.
reduce the internal stress on
their body, an alkalising diet
is way more beneficial. By
eliminating meat in the diet
and eating more alkaline
green vegetables, almonds,
quinoa and millet you are
helping to greatly reduce
acidity in the body.
Finally, plant based diets can
also be lower in saturated fat
due to less animal products.
A few things vegetarians do
need to be extra vigilant
about are key nutrients like iron,
calcium and b12. While they
are more readily available to
meat eaters, plant based
sources are more bio-available
than those derived from animal
products, which means your
body can absorb them more
easily. Without B12, the body
can't convert fats and proteins
into energy, a transformation
critical to a runner's perform-
ance. Leafy greens and sesame
seeds are great sources of
calcium, while iron can be
obtained from pumpkin seeds
and b12 from nutritional yeast
(delicious and tastes cheesy)
and miso.
So yes, vegetarians and vegans
can fuel their bodies correctly
with only plant based foods.
Just remember to keep it varied,
keep it unrefined and keep it
fresh. The more unprocessed
foods you consume, the less
stress you are placing on your
body and the better the
environment you are creating
for peak performance.
Index and provide sustained
and long-lasting energy.
Vegetarians need to make
sure they are also getting
adequate amounts of good,
healthy fats such as unrefined,
cold pressed olive oil, almonds,
and avocados as these are not
only beneficial for lubrication
and protecting the joints but
also to absorb the fat soluble
vitamins A,E,D,K. Often on a
vegetarian diet you need to
particularly ensure you are
getting enough essential fatty
acids (omega 3 and 6). Without
omega-3, there's an increased
risk of inflammation, muscle
soreness and lowered immunity.
Great sources are nuts,
(walnuts), seeds (hemp, flax,
pumpkin, chia) and plant
based oils.
Vegetarians, or even vegans,
can still get the necessary
macro and micro nutrients
their bodies need and
research has shown there is
no significant difference
between a vegetarian and
non-vegetarian athlete.
There are also loads of physical
benefits for the athlete on this
type of diet:
Nutrient dense plant foods
are generally digested
much quicker in your system,
reducing the amount of
energy expended to break
them down, leaving more
reserves for exercise.
A healthy vegetarian diet
that includes an array of
fresh fruit and vegetables
will contain loads more
antioxidants, excellent for
boosting energy levels and
speeding recovery times.
More importantly they
reduce free radicals in the
body that are caused by
environmental pollutants
me organic is
a holistic health
and wellness
business based
in Richmond.
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 15% 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.
About Leigh
Leigh is a qualified Holistic Sports
Nutritionist, Health and Wellness
Coach. Having overcome her
own health issues by making
diet and lifestyle changes, she
now teaches others how to do
the same. Based in Richmond
(London, UK) she works with
individual clients as well as
leading a variety of inspirational
cooking workshops.
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 2 P a g e 3 3
Hi I have been running regularly
since 2003 completing the
London marathon and various
half marathons. Last November
I suffered from a bulging disc
in my lower back and have run
very little since and only on a
treadmill. I have been very
interested in barefoot running
and wondered whether the
reduced impact would be
better for my back? I would
be very keen to hear your
thoughts. Also when will you
know the dates of your next
workshops ?
(Sarah, Surrey). a
Hi Sarah
Thanks for your email and sorry
to hear you haven’t been able
to run for a while.
Usually a bulging disc is the
outcome of some spinal
deviation which means there is
more pressure or force going
through that particular area.
Certainly if you run with better
Thank you for the e-magazine -
still a lot of debate! I took my
running shoes and socks off this
morning - don't know why. It
was a brilliant blue sky but white
frost and iced puddles, I don't
like the thought of being cold.
Amazing! My feet were toastie!
The road is tarmaced but I live
in very rural Northumberland so
it is a very rough surface. I need
to learn to run light for sure! I do
want to ask a question though.
I have not had a very good
prognosis on my ankle which I
broke in a fairly comprehensive
way nearly 2 years ago to the
day. I was trying Chi Running,
which has helped me but I can't
bend my ankle to 'lean' perhaps
the way I should. When I bend
my knees it tends to be from my
ankle but is barefoot running
more about bending the knees
in a squat position? If that makes
sense?
(Beth, Northumberland)
Hi Beth
It’s certainly harder to run
barefoot in rural areas, the roads
tend to be less well-maintained
which can make for rough,
uneven surfaces. Mind you,
there’s some pretty rough stuff
here in London too. Good for
challenging your feet!
Your ankle will probably always
be a weak area with perhaps
less range of movement than
your other ankle. The human
body is wonderfully adaptive
though so if you progress slowly,
it’ll give your body the time it
needs to adjust. Barefoot is
better and wearing slim, flexible
P a g e 3 4 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Questions & answers Your questions answered
technique it’ll be better for
your back and going barefoot
is the best way to find your
own optimum running form.
However, you probably need
to do some other tailored
exercise to improve your overall
movement and alignment,
although I assume you’ve been
seeing a physio?
Barefoot running isn’t a magic
cure for injury but it will: make
you re-assess your attitude to
running (you’ll be more relaxed
about it), slowly begin to
awaken/stretch and strengthen
your calves (tight calves lacking
in elasticity often go hand in
hand with lower back problems),
make you more aware of your
body and how you’re moving
and make your body move
biomechanically correctly.
The shorter answer is yes (!) but
it takes time to adjust and you
will need to be aware of general
movement issues that may need
addressing.
Our next Foundation & Principles
workshop is in London on 14th
and 15th April. We’re currently
trying to source other venues
outside London. Whereabouts
are you based? We’re also
compiling lists of people who
are interested in the workshops
and noting where they are in the
UK so we can visit the areas
where we’re needed most!
We have a book coming out in
April which will offer a lot of
guidance too.
All the best
Anna & David
Send your running questions
to Anna & David and they will
endeavour to answer them
for you: [email protected]
technique without seeing you.
Finally, take a look at Pose
running if you haven’t already
(www.posetech.com). This is
close to how people run when
they’re barefoot, although it is
a MUST that the heel does
contact the ground (pose
technique can sometimes
encourage people to stay too
far forward on the front of their
foot).
Hope this helps – best of luck!
Anna & David
Hi. I'm interested in this as I used
to run a lot, landing primarily
on the ball of my feet as I
have always had short Achilles
tendons. Then I was told to learn
to heel strike and seem to have
had more injuries. Would like to
look at barefoot running, but I
cannot squat down on my heels
- only on the balls of my feet.
Some literature says I must be
able to heel squat before taking
up barefoot running. Could you
offer advice? Many thanks.
(Ed, London)
Hi Ed
Thanks for your email.
Barefoot running (completely
bare, not with “barefoot shoes”)
is certainly the easiest way to
find the technique which works
best for you, although it’s a very
gradual process. I can’t really
make any judgements on your
current movement/running form
without seeing you. There may
be issues with your movement
that are causing the shortness
in your Achilles tendons. It may
be the lower calf rather than
the Achilles.....it could be a
number of things really!
You could probably begin
barefoot running now but you
probably need to be doing
other exercises alongside to
help iron out any imbalances.
If you’re based in London, I
would suggest you book a
session with us so we can start
you off on the right foot (so to
speak). If not, just start very
slowly and listen to your body.
Patience is the key – if you try
and do too much, you’ll get
injured.
Heel striking is not the answer.
Neither is striking with the ball of
your foot. Your mechanics will
be most efficient with a mid foot
strike which means the middle of
the foot lands first, followed very
swiftly by the heel. Usually the
foot strike sorts itself out once
you’ve sorted out what’s going
wrong with the rest of the body.
Best of luck!
Anna & David
shoes when you’re not running is
also a good idea.
Leaning Vs upright can be quite
an individual choice. We tend
to advocate running completely
upright but with the slight tuck
of the pelvis recommended in
ChiRunning. This still requires
quite a significant bend at the
ankle. I’m not quite sure what
you mean by “squat position”
but to me, squat position is
sitting back towards the heels
with the torso angles forwards,
which is definitely not what
you’re looking for.
We’re looking at doing some
more workshops around the
UK this year and have had
some interest from the North
East so we hope to teach up
there at some point. We also
put together online training
packages for people who
can’t make the workshops, so
let me know if you might be
interested in that. It would
involve you sending us footage
of you running as it’s very
difficult to comment on your
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 2 P a g e 3 5
Danny Dreyer demonstrating the ChiRunning form
was all very well being able to
wrap myself inside out and back
to front, but I should be able to
run for the bus if required. In
March last year Born to Run was
plucked from the shelf and
devoured - a convert was born.
Bare feet make perfect sense
to a yogi - we understand
that whole foot/body/earth
connection, and although we
never refer to proprioception
we are unwittingly fine tuning
our balance by grounding and
feeling mindfully through the
feet. My expensive trainers have
gathered dust ever since.
The transition wasn’t to be all
plain sailing. Parkrun was my
first extended attempt, 5km
round Medina Seaclose Park
with half the running community
of the Isle of Wight. Ego played
it’s part; I’d been moving up the
ranks each week, and although
not a real contender I had
enjoyed a few weeks in the top
5 women - in retrospect, I think
all the great and the good were
training for the Island Games,
but at the time I didn’t know
that. We started, and off I
popped, light as a marshmallow
on my speedy feet. Memories of
childhood sprints came flooding
back, inspiring my limbs as I
fancied my chances with the
club runners. One km in and all
was well, two km in and there
began a hither before unknown
tightening sensation in my calves
and 500m later the pain and
cramping had me limping to the
side.
It took a good number of weeks
to repair the damage done in
2.5km! Luckily I have my Yoga
First Aid kit. Downward facing
P a g e 3 6 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
dog is a fantastic yoga posture
for runners, especially those
in the throws of Barefoot
Exuberance Syndrome with tight
calves and tender Achilles. The
inverted ‘v’ shape, lengthens
through the calves and
hamstrings, decompresses the
spine and lower back and opens
shoulders that can become tight
and uncomfortable. It has
proved to be a very useful
tool in the early stages of my
transition and if you do nothing
else, I highly recommend adding
this to your stretching portfolio.
The stretching and strengthening
possibilities of yoga are enor-
mous, but essentially for runners
it is a case of balancing and
strengthening the imbalances
that your running creates in hips,
inner quads and your core.
With my first excursion without
my shoes, I had begun to under-
stand that this was going to be a
long game of patience and I
was to be very glad of my yoga
mat.
Back to the books, I may well
have been born to run, but
somewhere between birth and
41yrs old I’d forgotten how to.
Barefoot Ken Bob put me right,
in his book Barefoot Running
Step by Step. Cadence, stride
length, bent knee and foot lift
became my mantras, as I had
to consciously move away from
a long heavy stride. I took Bob’s
advice and stopped running
where it’s too easy not to
genuinely feel the terrain, taking
to the tracks and footpaths
during the summer. I became
totally absorbed in the whole
mechanics of my body,
forgetting to dread the hills, my
iPod became an unwanted
The Green Room Barefoot running - the footfall of a yogi
The word ‘yoga’ means path; a path that takes you on a
spiritual journey back to your
true nature, back to yourself.
Kicking off my shoes and running
was a revealing and delightful
journey; naked feet through
the dew drenched grass and
puddles unlocked my inner
child and revealed my natural
running form. Barefooting has
been for me as much of a yoga
experience as any found on my
mat, however I do remain very
grateful for the conditioning
that my mat practice has given
my body and I am convinced
that it has made my transition
out of shoes far quicker and
less painful than I could have
expected otherwise.
Eighteen months ago, after over
a dozen years of developing
a serious yoga practice and
business, I became curious
about running. Everyone
seems to be doing it; my kids,
my husband, the dog, the
neighbours, even the large
elderly ladies of our village! It’s
free, it’s private, it’s social, it’s
as goal driven as I want it to be,
and it would seem that we are
indeed designed to enjoy it. It
distraction and I found myself
taking longer and longer routes
as I enjoyed myself more and
more. A lot less huffing and
puffing was happening and a
lot more delight was being
experienced.
There is a direct relationship
between how you breath and
how you feel, and yoga has
a number of great breath
control techniques known as
pranayama. These improve
your sense of well- being, but
will also dramatically increase
your VO2Max capacity.
Cardiorespiratory health is
commonly tracked using
VO2Max. As the intensity of
exercise increases, the body
consumes more oxygen, until it
plateaus and can consume no
more, regardless of how much
more you raise the intensity. This
plateau is your VO2Max. Tests
have shown that regular yoga
and pranayama increased
the readings of participants by
between 7% & 10%. Admittedly
my aerobic fitness levels would
be improved by my running,
shod or barefoot, but whatever
the means, the result meant
that as my breathing came
under control I could now
focus completely on the
biomechanics of my running
and suddenly this total, barely
broken concentration was
beginning to feel like a very
intense meditation. I can
also breath a sense of softness
into my body which is great
when you find yourself on an
unexpectedly stoney track,
keeping me as relaxed as
possible and not building any
unnecessary tension into my
stride.
A guiding principle behind a
yoga practice is Ahimsa, or
‘non- hurting’, which from a
physical perspective, translates
as listening to your body and
never forcing it. Pain in or near
joints is telling you to stop before
you do any more damage. This
has been an important guide in
my barefoot running. Your feet
and body are very quick to tell
you if you’re doing something
wrong, but are you listening?
There is also the issue of the
discomfort of change and
transforming the musculature
of your body which is a different
call than that of damaging
yourself and it can be very
hard sometimes to distinguish
between the two. My ankles
proved to be a major area of
change as they learnt to
support each footfall. They
were sometimes really stiff and
tender. I have found that one
legged balancing work is really
useful in encouraging this
strengthening. Even simple tree
work with your eyes closed really
begins to key into the balancing
effects of proprioception,
strengthening ankles, hips and
core. Stretching through the
ankles and plantar fascia
regularly, with lotus and hero
work have kept them mobile
as my muscles have developed.
The ego will often push us further
than our intuition is telling us
is wise, and a regular yoga
practice will help to give you
an insight into what’s motivating
your decision making. In my
case, so convinced by the
benefits of barefooting, I am
often consumed by an
evangelical zeal to prove to
the running community it’s
advantages, when other factors
are indicating otherwise. My
husband, a keen club runner
and barefoot enthusiast,
struggles to admit that when
stretching himself for a PB he
inevitably looses his form and
ultimately great sections of his
feet as a result. He has often
sacrificed skin rather than time -
doing the barefoot cause little
favours.
Temperature has proved to
be an important consideration.
Having worked so hard and
carefully to become comfort-
able in our naked feet, it can
feel like a step backwards to slip
into our shoes at the first chilly
day, however, cold unfeeling
feet are prone to real damage;
that precious feedback we
have been nurturing is lost and
technique becomes sloppy.
The result can be heel striking,
deep blisters and frost nip.
Recognizing this, I asked for and
received a pair of Vibram Five-
Fingers for my birthday in the
Autumn. These have been an
invaluable training tool during
the cold months and I am
grateful for them. I often find
that once my legs and feet
are up to temperature after a
couple of miles, I can slip them
off and continue comfortably.
Even on chilly days, the sun on
the tarmac lifts the temperature
enough not to need them, but
having the option has kept my
feet safe.
Traditionally yoga is always
taught and practitioners
expect to use the expertise of
a teacher. Despite the fact
that fewer people participate
in yoga than running, 15.8
million: 36 million, the financial
outlay for the yoga practitioner
is over twice that of the runner,
due mostly to tuition expenses,
$5.7 billion: $2.3 billion. (2009,
Running USA and 2008 Yoga
in America Survey) So who
teaches us to run? We strap
on a pair of trainers, or in our
case throw them off, and head
off and limp back in. Few of
us invest in actual running
assessment and guidance, other
than to purchase Runners World.
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 2 P a g e 3 7
P a g e 3 8 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Toombs of Barefoot Running UK
last time I was in London. She
videoed me, assessed my gait
and brought to my attention a
number of factors I needed to
work on, also sharing with me
some drills that I use as my warm
up now. This was the final
launching pad for my barefoot
running.
I run now barefoot and fancy
the New Forest in March and
the Brighton Marathon in April.
My yoga keeps me grounded,
supple and safe, my running
brings me joy. I share the
benefits of yoga with runners
in specialist workshops around
the south coast, and I am
convinced that barefooting is
simply a moving expression of
yoga.
free and love the childish
freedom it unlocks. I can run
for miles now on almost any
track or road, with the new
friends I have made along the
way, or very happily by myself.
I thoroughly enjoy the races,
racing no-one but my own
capacity for pain free running
and together hubby and I did
the Great South Run and we
are training for 20 miles round
Downward Dog Tree
Pose
Hero
Pose
Half
Lotus
Emma demonstrating some yoga poses to promote balance and flexibility:
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 2 P a g e 3 9
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, visualisation 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: [email protected]
BISHOP’S WEEK OF HELL
National news The latest national news
On 23rd March, Frank Skinner
(UK comedian) faced his fear
of water in aid of charity and
swam 25m without stopping.
There is already footage of his
feat on YouTube with some
very uplifting comments, as
well as some downright nasty
ones. Everyone has their own
mountain to climb and this was
Frank’s. We’ve worked with
individuals who see a 5km run
as an ultra-marathon.
It’s about having the strength
and courage to beat your
demons and our hats go off to
Frank for completing his own
“marathon” challenge.
A Liverpool comedian undertook a
gruelling “week of hell” at the beginning
of March in aid of Sport Relief. John
Bishop, 45, began in Paris, cycling a
mammoth 185 miles to Calais before
rowing across the channel to Dover,
along with his celebrity support team:
Davina McCall, Denise Lewis and
Andrew Flintoff. He then completed
3 marathons, with huge support from
more celebrities and the public, to
finish in one piece (just!) on 2nd March
in Trafalgar Square.
So far, he’s raised in excess of £1.6 million
($2.5 million) and donations continue to
roll in.
To find out more visit: www.sportrelief.com
Skinner conquers his fear of water for Sport Relief
P a g e 4 0 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Jonathan Manning, Outdoor Fitness Editor
Welcome to Outdoor Fitness, Britain's first magazine dedicated to helping you get fit, stay fit and train for awesome events, all in the great outdoors. We've nothing against gyms but given the choice of a gentle breeze or stale air con, birdsong or MTV we'd much rather be out in nature's gym. We'll show you how to train more efficiently and enjoyably to get fitter, faster and stronger, and we'll inspire you to focus your fitness on tackling the most exciting, adventurous and life-affirming challenges around. We've assembled a first class team of professional coaches to share their expertise so you can make the most of the training time you have available, whatever your ambitions. And we'll explore in depth the physiological to give you a complete understanding of how to beat your current personal bests. So whether you're setting out to run your first 10km or you're a veteran ultra-runner, whether you're dipping your toe in open water swimming or you're an experienced triathlete, whether you're looking to lose weight on your ride to work or you're a competitive club cyclist, each issue of Outdoor Fitness will be rammed with cutting-edge tips, advice and authoritative gear tests to take your fitness to the next level. On this journey together we'll also introduce inspirational athletes and adventurers who dig deep into their souls to push back the boundaries of human experience. And we'll have a whole heap of fun along the way. So whatever your goals, Outdoor Fitness will help you get out, get fitter and live more. Best wishes
GET OUT
GET FITTER
LIVE MORE
People often associate “springy- ness”
and power with sprinting. In fact,
distance runners require that same
soft tissue elasticity and reaction
speed in order to achieve optimum
running efficiency. Unfortunately
though, many runners don’t train this
aspect of their movement potential
which can result in heavy footfalls, a
slow cadence and susceptibility to
injury.
There are numerous ways to train your
body to improve its elastic strength,
but the squat jump is a sound base
from which to start.
Outlined here are a couple of options
you can try with the basic squat jump
and once you feel comfortable with
these you can begin to play around
with depth, direction and add-ons.
Basic Squat Jump
Start with your feet hip distance
apart and feet facing either directly
forwards or slightly out to the sides.
Bend your knees, sitting back towards
your heels and bring your arms down
by your sides to prepare for launch
(fig.1).
Swing your arms through and up,
springing up off the ground at the
same time (fig.2). When you first
start, keep the jump small but as you
improve, make the jump bigger and
more explosive.
As you come back down towards the
ground, lower your arms and prepare
to bend your knees as you land (fig.3).
As you reach the ground, you’ll
naturally land on the balls of your feet
first, followed closely by your heels.
Lower your arms back down to your
sides as you slow down and stop in a
stable, bent-knee position (fig.4).
Try this at home The Squat Jump
Once you’ve mastered
jumping straight up, you
can practise jumping
forwards or to the side.
fig.2
fig.1
fig.3
fig.4
P a g e 4 2 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Try to take off and land
from both feet equally,
rather than favouring
one side. Aim for 10
repetitions, 1-3 sets.
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 2 P a g e 4 3
Depth Jump
This is more demanding on your body, so make
sure you’re comfortable with the basic squat
jump before you move on to this variation.
Stand on a small log or similar and begin in the
same position as the basic squat jump (fig.5).
Jump off the log (think “off” rather than “up”
when you first start) from both feet equally and
as you land, allow yourself to decelerate into a
squat position with your arms in front (fig.6).
When you land, make sure your feet are hip
distance apart, facing forward or slightly out, with
equal weight on both feet. Aim for 10 repetitions,
1-3 sets.
As you become more experienced, you can
progress to jumping onto the log, or even
sideways off/sideways on. You can also increase
the height from which you jump.
fig.5
fig.6
fig.7
Make sure you begin on a low
surface, no higher than half
way up your shin. Also, make
sure your landing surface is
clear and relatively even.
You can progress to higher
heights and more challenging
surfaces as you practise and
gain confidence.
As always, listen to your body!
Try to achieve a stable and balanced
landing position (fig.7)
How to:
Tie a huarache sandal
Start with the straps partially adjusted so
that your foot will fit nicely into the sandal
before tightening. Snug, but not too tight..
1
3
Now it is time to start the first wrap
around the ankle. Once again snug, but
not too tight. Depending on how much
strap you have, you will be making
several revolutions around your ankle.
4
Getting a feel for just how snug is right is one
of the arts of wearing huaraches. Practice
makes perfect.
Try to keep the wrap slightly above the
ankle bone and work up, keeping the strap
untwisted.
P a g e 4 4 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
2
Next, you want to
adjust all the straps
so that they are
snug on the foot.
Start at the strap
that comes over
the top of the foot,
then the heel strap,
then the side..
There are a number of Huarache sandals on offer out there. One of the most popular is the series of
“Luna” sandals created and produced by the infamous Barefoot Ted.
Here he is showing you how to tie one of his original Lunas (taken from his website: www.lunasandals.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 2 P a g e 4 5
5 6
Keep wrapping around the ankle until you
have about 8 inches of strap left. You are
going to push the end of the strap under
the strap that is coming across your foot.
After you push it under, pull it back. It is
now going to go up and over.
Now bring the strap over the top of
the down-coming strap.
With the eyehole just below your
thumb, place a loop through it and
tighten.
7
P a g e 4 6 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
Make a loop with the end of the strap and
insert it into the eyehole.
Now by pushing down from the top and
slightly pulling from the side, tighten the
slip-knot.
8
Here's what you do if you have only
a little strap left. It does not make a
slip-knot (the slip-knot being easier
to undo), but it is effective.
You do the same thing as with the
longer strap going under the strap that
runs across the top of the foot and
pulling back.
This time, instead of a loop, you just
make a knot. Finished.
9
Luna Sandal Company
1108 19th Ave E.
Suite B, Seattle,
WA 98112
206-395-8238
www.lunasandals.com
The finished product after the final tightening
and adjustments.
Luna Sandal Company 1108 19th Ave E. Suite B, Seattle, WA 98112 | 206-395-8238
www.lunasandals.com
$85.00 plus shipping
The Equus 2mm premium shell cordovan upper
and 2mm Vibram rubber sole with
the new elasticized leather
laces.
The “Rolls-Royce” of huaraches.
No more
tender feet
on those long
rocky trails.
The ATS
Combining the 8mm or 10mm
Leadville Vibram sole with a
non-slip footbed on top.
Perfectly designed for wet,
muddy and rugged conditions.
$124.95 plus shipping
RUNBARE is a barefoot
wellness school devoted
to inspiring runners and
non-runners alike to run
and walk barefoot for a
better, healthier injury
free lifestyle.
www.runbare.com
Please
don’t
just walk
by
We’d love you to get involved so if you have any comments, suggestions or want to contribute in any way please get in touch.
Email: [email protected] Tel: 020 7697 0088.
Our aim is to promote all things natural in running – body movement, core stability, breathing technique as well as a natural and healthy lifestyle, general wellness and enjoyment of life. It's also about sharing experiences with like-minded people and learning from each other.
P a g e 4 8 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
raw food
superfoods & supplements
events
get fresh! magazine
educational
cleansing & detoxification
kitchen equipment
skin & hair care
innertalk mind training
Some of you will wonder about the relevance
of motor racing in a running magazine, but
we always like to recognize dedicated sports-
people and Jenson Button certainly deserves
this recognition. Formula 1 drivers require a
phenomenal level of fitness and Button is
renowned for his regular participation in
triathlons, the training for these helping him
to maintain his endurance and dominance
in the vast majority of his races.
We wish him all the best in this year’s F1, as
well as in any triathlons he’s planning to race!
UKA Indoor
Athletics
Championships
record medal
haul for
Team GB
Also bringing home a gold
medal in the long jump was
Yamilé Aldama, with an
impressive 14.82 metres.
Team GB also achieved several
silver and bronze medals, with
Jessica Ennis (Pentathlon)
coming second to Ukrainian
rival Natalia Dobrynska and the
men’s 4x400m team coming in
just behind the USA to win
silver in a time of 3:04.72.
All in all, Great Britain came
second in the medals table,
with congratulations to the USA
who won an amazing 10 gold
medals! Keep it up Team GB
and best of luck to all the
athletes worldwide in their
training and preparation for
the 2012 Olympics.
March saw the UKA Indoor
Athletics Championships taking
place in Turkey. Team GB did
very well, bringing home several
medals. Our women’s 4x400m
relay team were victorious,
winning gold in a time of
3:28.76. In the winning team
were: Shana Cox, Nicola
Sanders, Christine Ohuruogo
and Perri Shakes-Drayton.
Well done ladies!
Women’s 4x400m relay team after winning gold. From left to right: Perri
Shakes-Drayton, Shana Cox, Nicola Sanders and Christine Ohuruogo.
On track News from the sporting arena
Button wins first GP race of the season
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 2 P a g e 4 9
Write back at you Steven Sashen questions the questionable lawsuit against Vibram
of the big shoe companies pull
out a “lightweight” sneaker (6-
12 ounces) with an inch of heel
lift, massive toe spring, and a
healthy dose of foam padding,
and claimed it was “just like
barefoot.” And here I sit with a
3.4 ounce, 4mm thick piece of
flexible rubber, thinking, “Uh…
really?”
Perhaps this case, or merely the
conversation around it, will add
a much-needed dose of clarity.
Quick aside: Let me play
Uri Geller and give you my
prediction about the outcome
of this case: a semi- expensive
settlement (which, for all I know
is the reason the suit was filed in
the first place).
Okay, onto the case.
In essence this case is similar to
those against Skechers Shape-
ups (ongoing) and Reebok
“toning shoes” (Reebok settled
for $25 million), where the
plaintiffs argued that there was
no scientific basis for certain
claims that the shoe companies
were making, that they
sometimes inaccurately stated
there was such a scientific basis,
and that they enticed customers
to pay a premium for the
product based on the idea that
they (the customers) would get
various claimed benefits.
This suit describes how Vibram
has claimed that running in
VFFs will provide the following
benefits:
Improved foot health
Reduced risk of injury
Strengthened muscles in feet
Vibram’s marketing strategy under scrutiny
BIG news in the barefoot
running shoe world today.
Vibram has been named as
the defendant in a class action
lawsuit seeking $5,000,000 in
damages for the use of
deceptive statements about
the health benefits of Vibram
FiveFingers.
Is there anything to the case?
Well, I’m not a lawyer, and I
don’t play one on TV.
But I read the case (case
1:12-cv-10513-DPW, United
States District Court for the
District of Massachusetts), and
have some thoughts (and I’m
looking forward to yours).
My first few thoughts, having
nothing to do with the merits of
the case, are:
a) I like Vibram. Even though
the products don’t work for me,
and as you know I’ve teased
them (about smell and the
primate styling), if it weren’t
for them, I wouldn’t be here.
The popularity of FiveFingers
and their marketing in the last
few years has lifted the tide of
the entire barefoot/minimalist
footwear market, and I’ve been
a beneficiary. A year and a
half ago, I said to Vibram CEO
Tony Post, “Thanks for doing the
heavy lifting!”
b) This case could be the best
thing that happens to the
barefoot/minimalist shoe world,
regardless of the outcome.
How? Because it could help
clear up the way language is
used in marketing minimalist
products, change unrealistic
expectations of certain
customers, and inspire even
more research into the benefits
(or lack thereof) of various
“barefoot inspired” products.
It’s no secret that I’ve had my
hackles raised when any number
P a g e 5 0 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
and lower legs
Stimulated neural function
improving balance, agility
and range of motion
Improved spine alignment
Improved posture
Reduced lower back pain
Improved proprioception and
body awareness
Here as well, the plaintiffs say
there is no scientific backing
for these claims; that claims
there is are untrue; that if any
of the claims are true there’s
no evidence that VFFs do
these any better than regular
running shoes and, therefore;
these claims are fraudulent and
deceptive and that Vibram has
profited by enticing customers
to pay a premium price to
receive benefits that Vibram
cannot reliably deliver.
The case adds that Vibram’s
fundamental claim - that VFFs
simulate being barefoot - has
no proof to support it, either. In
fact, the action quotes the ACE
study which showed that runners
in Vibrams pronate more than
when they’re barefoot as an
example of how that claim is
false.
Now, I can guess what many
of you are thinking: How is
this different than my box of
Cheerios, that says “supports
colon health” or my vitamin that
says “promotes strong bones”?
Good question.
In the food and supplement
world, those kinds of claims
are called “structure/function
claims.” The FDA uses very
specific language to tell
companies how to use very
non-specific language about
their products. The law is
designed, at one level, to
prevent supplement and food
companies from making “drug-
like” claims, like “cures cancer
AND baldness.” On the other
hand, it allows companies to
make it sound like taking 3
Mega-Ultra-Men’s Formula
capsules every day will make
you healthy, wealthy, and able
to bend steel with your mind.
I think it’s a poorly designed
law (sponsored by congress-
people who, wouldn’t you
know it, come from states with
a lot of nutritional supplement
companies), but it is a law and
it does have specific guidelines
and rules.
I don’t know if there’s something
similar for footwear. But few
would argue that if you make a
specific claim, you have to be
able to back it up.
Looking back at the claims
Vibram makes, I’m sure you
can see that some of these
are testable, and others have
a “keeps your colon happy”
flavour. Some have a bit
of both: Stimulates Neural
Function… a bit vague, but
no real problem. “Improves
balance and agility”… well
that’s testable and I’m not sure
there’s an independent study
to back that up.
“Reduced risk of injury” and
“strengthened muscles” seem
testable. “Improve foot health”
and “promote spine alignment”
are more like what you see on
the bottle of every supplement
at Whole Foods.
I’ll admit that I take issue with
one claim Vibram makes,
mentioned elsewhere in the
complaint: “No footwear
comes closer to recreating this
natural sensation than Vibram
FiveFingers.” Even though
I’m 100% convinced that
Invisible Shoes give a better
approximation of barefoot
than anything else out there,
including VFFs, I don’t have the
science to prove my case and
so I can’t state it as a fact.
I’ll also admit that it’s tricky
to talk about any product
without getting close to the line
between something obvious-
but-vague, like “can align your
spine” (clearly, going to a
zero-drop shoe changes your
posture), and something
scientifically testable like
“strengthens your feet.” It gets
especially hard when you
have hundreds of testimonials
from people talking about
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 2 P a g e 5 1
Reebok’s Easytone “toning shoe” that cost them $25 million in settlements
strengthening their feet,
improving their posture, running
pain-free, developing arches,
and dozens of other reports
that are anecdotal and not
scientific.
Interestingly, while the plaintiffs
argue that there are no studies
to support Vibram’s claims, they
present no science to dispute
them either. The suit spends
many pages saying, basically,
“Vibrams cause injuries,” yet
they offer none of the double
blind, placebo-controlled
studies they expect of Vibram
to prove so. Instead, they rely
on the same anecdotal
“evidence” that they criticize
Vibram for using. They quote
a story in which a podiatrist
says that 85% of her patients
get injured trying to transition
to minimalist shoes.
I’ve taken the logic of those
types of claims to task before,
but here’s the Readers Digest
version:
a) I’ll pay $100 if the podiatrist
has actually kept statistics to
back up the 85% claim
b) If she’s discussing existing
patients, we’re talking about
people who, by definition,
already had foot problems
before they decided to try
something minimalist
c) She will never see patients,
or non-patients, who make the
transition without any need for
medical care, so even if the
85% number were true, it has no
relationship to the percentage
of people, in total, who have
problems
d) It does not separate out
people who went barefoot, in
VFFs, in Nike Frees or any other
of the myriad footwear options
e) It does not account for
whether the patients simply
over trained
f) I’ll pay another $100 if she
checked to see if form was the
problem, not footwear
g) How soon we forget that
doctors made these same
claims, and errors, 40 years ago
when padded running shoes
became the rage
h) And, most importantly, since
surveys have shown that 80% of
marathoners get injured every
year… the statistic is totally
meaningless!
The claim also takes Vibram to
task for charging a premium
price based on the idea that
customers are enticed to pay
more to get the promised
benefits. And while VFFs are
undeniably pricey, they’re no
more extravagantly priced than
many high-performance shoes,
or any motion-stabilizing shoes
(seriously, $275 for the New
Balance 2040?!).
While the lawsuit criticizes
Vibram for saying, without any
science to back it up, that
Fivefingers are essentially the
same as barefoot, some of the
arguments of this case require
accepting the position that VFFs
are the same as barefoot. The
claim quotes the American
Podiatric Medical Association
which says there isn’t enough
research to know what the
long-and short-term effects of
barefoot running are. Okay,
but since your argument is that
VFFs aren’t barefoot, then
some comment about whether
barefoot running is good or bad
is moot.
When I first read the claim, one
thing stuck out in my mind
above all others. The plaintiffs
claim that Vibram created
FiveFingers in 2006 to capitalize
on the barefoot running trend.
History wasn’t my best subject
in high school, but I know that:
a) Vibram didn’t design the
FiveFingers as a running shoe
b) The barefoot running boom
started in 2009
But, if you’ve been around the
minimalist world for any amount
of time, you’ll know there are a
LOT of other companies who’ve
made some or all of the same
claims that are described in the
suit.
Not a big point, I’ll admit, but
if they missed something as
simple as that, it gives me
pause. Another thought that
keeps popping up:
Why Vibram? Some of the
comments on Facebook and
Twitter suggest that this case is
completely without merit. Given
everything above, I disagree.
The question “Why Vibram?”
also prompts us to look at the
bigger picture. And by
“bigger,” I mean, “the rest of
the running shoe world,” not
just the minimalist “barefoot”
shoe world.
Leaving out the “toning shoe”
lawsuits, we know that running
shoe companies have been
making many of these same
P a g e 5 2 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
“’traditional running
shoe’ companies - I put it
in quotes to highlight how
funny it is that many
people call them
‘traditional’ when
they’ve only been
around for 40 years”
Original Barefootware A high-tech upgrade of the Tarahumara huaraches.
www.invisibleshoe.com
behaviour similar to the
tobacco companies: selling a
product that they know causes
problems.
Why do they get a free ride?
I wonder if this is a situation
like when a bunch of cars are
all speeding and only one
gets pulled over… or is it a
foreshadowing of future events
where the whole industry -
minimalist and non-minimalist -
is subject to actual scrutiny and
as a result, is held to a higher
advertising standard than they
have been so far.
Some say this looks like a case
that’s more about 5 law firms
making money than it is about
whether Vibram has scientific
proof of their claims. I don’t
know. Frankly, if it were, I’m
surprised the suit is only asking
for $5,000,000. Even if money
is the motivator that doesn’t
mean there’s no “there”
there in some of the plaintiffs
arguments.
I know that there are many
companies much larger than
mine who are waiting to see
how this plays out with the
anticipation a runner feels in
between “On your marks!”
and “GO!” Or maybe with the
sphincter tightening that comes
with opening your front door
and hearing, “We’re from 60
Minutes and we’d like to talk to
you.”
What do you think?
As almost barefoot feel with protection. It's so light you hardly feel it.
- Los Angeles Times
The Barefoot... PLUS! sandal for running, walking, hiking, yoga, gym-going, and fun! Feel The World TM!
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 2 P a g e 5 3
Winner
"Best Huaraches Sandals" - 2011 Grovie Awards
"Best of test 2011" Barefoot Running Magazine
Enjoy the fun and freedom of natural barefoot movement, with protection, style...
and a 5,000 mile warranty.
Prices start at $19.95 USD
claims for decades without a
hitch. As Phil Maffetone pointed
out on Zero-Drop.com, running
shoe companies aren’t required
to demonstrate the same level
of safety as ice-packs. In fact,
unlike Vibram where there
aren’t studies proving or
disproving whether they
“reduce injuries”, studies have
existed for 60 years showing
how padded running shoes can
be injurious.
While Vibram may have made
claims without proof, it seems
that “traditional running shoe”
companies (I put it in quotes to
highlight how funny it is that
many people call them
“traditional” when they’ve
only been around for 40 years)
may have been engaged in
It’s your letters Let us know your stories and thoughts
P a g e 5 4 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
some of the guys at the club,
although I only run without
footwear when out alone, I
often get strange looks by other
runners and hill walkers…
Working on a North Sea oil rig
(rota – 2 weeks on, 3 weeks off)
is great for the time off. But I am
restricted to a treadmill at work,
and it took me quite a while to
move from ‘five fingers’ to
barefoot on them after suffering
lots of blisters and calf pain from
trying to do too much. I guess I
learned the hard way, but I’m
fine with it now and believe the
transition is complete and I feel
great.
When I am home I usually run
at least 3 times a week totally
barefoot for between 7 and 12
miles on the hills, and carry fell
shoes in my backpack for
emergencies, but I have never
needed them.
I sometimes miss the company
I get from running with the
fell club, but I don’t think there
is anyone else in my area
interested or doing it, unless you
know different, because I would
love to run with others.
Please keep up the great work
you are doing with the website,
and I wish you every success,
as I’m sure it will grow.
Take care and enjoy your
running.
Kind Regards
Barefoot Gary Muir
Thanks for subscribing me to
your great online magazine.
I have enjoyed reading the
articles, and people's views
on a subject that when I first
became interested in a few
years ago had very little
information available.
I’m learning all the time from
barefoot running, and found it
quite difficult to transition at first
after a life time use of ‘modern
trainers’. Wish I had done it
years ago, 52 now.
I also run with a fell running club,
and enter the local fell races
when I can (in my fell shoes) as
I do not enjoy road running, I
much prefer the hills and open
moorland of Yorkshire, and
getting dirty.
Known as ‘Barefoot Gary’ by
Thank you for your reply, and
the very excellent magazine.
As a bit of background, I grew
up barefoot in South Africa, and
wore shoes only when I had to,
probably up until age 14. I've
never been a good runner, but
always liked the sensation of it
and still, at age 44, it feels a
very natural thing to do. After
reading Born to Run (my
favourite book) I started
barefoot running last February,
and loved taking my shoes off
and running in mud and all the
other textures. As summer
progressed I got self-conscious
and changed to VivoBarefoot
shoes. I had instruction in Chi
Running over last summer and
stuck with the focuses for a
About 5 years ago I was a
regular (barefoot) customer at
a local restaurant in Lynchburg,
Virginia, USA. Then one day
they turned on me. They
RUDELY told me to put on shoes
or not to come back and they
posted a large hand-made
sign on the door: "Shirts & Shoes
Required, No Exceptions." So I
quit going.
On a whim, I went back a few
nights ago. The sign on the
door had gone so I went in
(...wearing shorts and barefoot).
They seated me and took my
order.
During my dinner the owner
approached me and asked if
everything was okay & said he
appreciated my patronage!
Apparently, the restaurant went
out of business at some point
and then reopened (same
owners). Later, when I paid
for the dinner, the owner again
said he really appreciated my
businesses, reduced the bill
and little, and asked me to
come back again soon.
Wow! What a difference losing
your business can make!
Dr. Daniel Howell
What a difference a
recession makes! Morning, I have been running
barefooted for nearly 2 yrs,
since having so many injuries
wearing trainers I thought I
would try barefoot running and
I LOVE IT....I ran the Great South
Run last October barefooted
(no shoes) in 1hr 55mins.
Hopefully when the weather
changes and starts to warm
up I could start running further
barefooted.
Happy Barefoot Running.
Barefoot Blond
Read about our stateside friends and their amazing adventures at: www.robillardadventures.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 2 P a g e 5 5
couple of months. I found it
very academic, and a bit
boring, somehow removed from
the fun of running. However,
my distance improved hugely,
and I can run 6 miles quite
comfortably in minimalist shoes.
But I am slow as a snail (11
minute miles).
Recently I have started reading
Ken Bob Saxton's book, and it
makes a huge amount of sense.
He is totally inspiring and it got
me thinking that it would be
good to meet other barefooters
and to have barefoot lessons.
(My idea of a good time is
running and jumping on rocks
on the beach, just playing
around, for an hour or two.)
Best regards,
Nicolene (Peterborough)
And finally, this email in
response for BFR UK’s request
to hire a room for one of their
workshops at Fitzwilliam
College in Cambridge:
Thank you for your enquiry,
I am afraid we cannot accom-
modate this type of event.
The College has strict rules
about use of the grounds and
running would not be looked
upon very kindly by the Fellows
and Students.
Us runners are such trouble
makers after all!
Another success story
Runner in the making!
The race that was central to Christopher McDougall’s
Born to Run took place again this year on Sunday 4th
March.
There were close to 500 participants running through
the challenging yet stunning setting in the heart of the
Mexican mountains.
As usual, Caballo Blanco was the race organizer
and promoting the importance of community and
enjoyment of running: “We ran in peace together,
dancing in rhythm to the lovely heartbeat of our
Mother Earth; the heartbeat of freedom” (Caballo
Blanco, aka Micah True).
Veteran barefoot runners Barefoot Ted and Patrick
Sweeney were amongst the runners as well as many
native Raramuri. The fastest runners were:
1. Miguel Lara (Copper Canyons)
2. Daniel Uralek (Czech Republic)
3. German Silva (Mexico)
....but Caballo Blanco is keen to point out that: “we are all winners”.
“With the change in journey for Caballo comes new focus for the future of CCUM and Norawas. Stay
tuned. Caballo's vision will not be lost but will be renewed and carried forward within the true spirit of
Korima.”
Search Copper Canyon Ultramarathon on facebook for ongoing details.
P a g e 5 6 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
International news The latest international news
Participants lining up to getting
their race numbers
500 participants take on the Copper Canyons
The passing of Micah True We wrote the article below before we heard the sad news that Micah
True, aka Caballo Blanco, had passed on whilst out for a run in New
Mexico.
We never had the good fortune to meet this great running legend,
apart from in the pages of Born to Run and through his amusing,
insightful and thought-provoking facebook posts.
However, we do know that the Copper Canyon Ultra will always be
his race and his memory will live on through it.
Fit
Build quality
Performance
Barefoot simulation
Price
Overall rating
Styling
Overall We’ve tried several different
minimalist options and do keep coming back to
the sprint as a sound shoe for those occasions
when footwear is required. The sprint has become
a bit of a benchmark for other minimalist running
shoes to live up to as it is popular with a number
of veteran barefoot runners. It is simple and does
the job well.
The FiveFingers sprint was one of the original
versions of this hugely popular brand and is still
one of our favourites today. We decided to
re-visit it and remind ourselves – and you – what
it has to offer.
Styling It’s still one of the quirkiest minimalist
shoes out there and will get you some strange
looks. Although it is available in a relatively subtle
all black model, people often opt for the more
vivid colour schemes, of which there are many!
Fit They’re appearing in more and more shops,
so it’s worth trying them on if possible as the fit
can vary. We’ve found that the KSO model is
roomier compared to the sprints so be aware
of some disparity in sizing between the different
models.
Build quality David has had the same
pair of sprints for four years and they’re still going
strong, bar a slight hole in the second toe upper.
Generally very durable – you can bung them in
the washing machine and just hang them out to
dry. Make sure you use a cool wash though! (40
degrees).
Performance As always, this is a very
personal opinion. We’ve found that once you’ve
developed sound running form, these shoes will
do very little to impede it. They’re extremely light,
flexible and flat.
Barefoot simulation Again, this is very
personal. Some people find the separate toes
quite difficult to adjust to but we’ve found that
they allow your toes to be very flexible and move
individually. A thin sole means quite accurate
feedback too. A thinner sole and less structure
would be even better!
Price This has unfortunately escalated
considerably along with the minimalist running
boom. However, it’s still on a par with the majority
of trainers but more durable and less disruptive
to running technique. On the expensive side
compared to other minimalist shoes.
Minimal review Out-of-the-box review: The Vibram FiveFingers sprint
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P a g e 5 8 S p r i n g 2 0 1 2 B a r e f o o t R u n n i n g M a g a z i n e
11 Artillery Lane, London, E1 7LP www.trainingshoplondon.co.uk
London City’s First Specialist
Health and Fitness Shop
My Foot
Human Foot
Invisible Shoe
Trail Glove
4mm Invisible Shoe
Merrell
KSO
Vivo Barefoot
Minimal review results Out-of-the-box trail test results
Classic Sprint
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Pric
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Sty
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Fit
an
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od
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Sim
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Ma
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Functional Footwear
Fitness Equipment
Supplementation
Vibram FiveFingers
(12/2011)
(06/2011)
(01/2012)
(02/2010)
(01/2009)
Backchat Risk
Get inside box and close
up flaps to restrict all light
Jiggle around in box to
bounce and shuffle it over
the edge sending it and
yourself down the staircase
As you can imagine not all the
slides went well, but with trial
and error and a few episodes
that required generous dabs
of TCP antiseptic, I learnt that
some boxes were better than
others and that a large teddy
bear rested on the corner of
the metal telephone hall table
was a valuable addition to my
inventory.
Why I’m bringing this memory
up is because recently (well,
over the last decade) risk has
been slowly removed from
our society. Now, some of you
may think that this is a good
thing – after all we need to
protect ourselves and our
young. But in pursuing this
campaign of a safe utopia we
are, in my opinion, losing the
ability to assess risk and act
appropriately, and in the long
term will create a more
dangerous place to live.
I have lost count of how many
times I have been literally
stopped in the street while
running barefoot, to be warned
about glass, dog poo, catching
a cold, etc.
Now, two things jump into my
mind when this happens;
One: do people not think that
I as an adult (most of the time)
I’m not truly sure what this says
about me but as a child I found
a great deal of pleasure in a
game I invented called “Stairs”.
Now, I need to start by setting
the scene of my early childhood
in the 1970’s where me and my
friends would entertain ourselves
for hours with the most basic
of items found lying around in
the typical 70’s household.
These items could range from a
couple of tin cooking pots and
a wooden spoon, which with a
bit imagination became a drum
kit (to test my mother’s patience
to its maximum) to my favourite:
the good old cardboard box.
These cardboard boxes over my
early years played a significant
role in my playtime adventures,
sometimes being a fortress
defended by my teddy bears
from a horde of imaginary
monsters, or at other times
helping to create suits of
medieval armour wrapped in
my mother’s tin (aluminium)
foil so that me and my friends
could meet in the street and
smash chunks out of each other
with homemade swords and
flails.
Of all the games that were
enhanced by the simple brown
cardboard box, “Stairs” was
the greatest. The basic rules
were as follows:
Locate one large cardboard
box from your parent’s larder
Place said box at the top of
a very steep flight of internal
stairs
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 2 P a g e 5 9
cannot make an informed
decision to do something
and may have an insight into
something they don’t know
about? Or two: have they not
considered that I might be a
crazy person that should not
be confronted?! Either way,
they have misjudged the
situation!
We should encourage risk and
reward, without it there would
be no planes in the sky or
electricity in our households.
Our great pioneering ancestors
didn’t just sit around in a huddle
worried about germs on their
hands or dog mess on the trails,
they stood and ran from one
side of this amazing world to
another and through their
excited courage, enhanced
the lives of all those who have
come after.
So throw off those shoes and
let’s let the dirt (yes dirt – not
mud) into our sterile lives. I
have and I’m much better
for it.
David Robinson (co-founder of Barefoot Running UK)