Showing posts with label form. Show all posts
Showing posts with label form. Show all posts

Thursday, February 16, 2012

Jason Robillard's ABC's of Barefoot Running - With Video!

So, I've been on a hiatus for two months now.  What have I been doing?  The list is actually pretty short:
  1. Adjusting to having two kiddos at home instead of one. (Change is hard for me, even when I love my kids.)
  2. Trying to learn how to not be flustered by change.
  3. Working.
  4. Running.
  5. Playing Xbox (Batman: Arkham City - thanks to my wife for the b-day present!)
  6. Annoying my wife by playing Xbox and a sometimes surly attitude.
  7. Apologizing to my wife for the annoyance.
I realize both of my readers have been wondering when I would get back to posting again so lets do this!

In true lazy form this post is just pirated info and a link!  A few months ago I did a post on the ABC's of barefoot running as presented by Jason Robillard.  Now there's a video!



Check out the video for a visual "how-to" and get started today!




Tuesday, December 6, 2011

Running in Winter...It's Cold

Thanksgiving morning I went out and did 4 miles.  It was a nice morning to be barefoot!  About 45 degrees or so and sunny.  I figured it would be one of the last times I would be able to get out barefoot this year.  I was right!  About two days later I started to get a sore throat, and by the morning after I had the black plague in my lungs.  That was annoying since I bragged up that I would get at least 50 miles in between Thanksgiving and Christmas.  I didn't get out again until today.  Nearly two weeks!  50 miles is going to be a little more difficult now, especially with the impending birth of offspring #2!

So, this is my first winter of running outside.  Last winter was all on the treadmill, with my trusty role model Jack Bauer saving the world on DVD.  Being that I was still deeply in hate with running it was really more of a run/walk/stand and watch TV sort of endeavor.

It was 17 degrees when I headed out tonight.  I was pretty unsure about how it was going to go.  Two weeks off, still a bit of a cough, 17 degrees out.  Yikes.  For those of you wondering, I did not go barefoot.  I'm crazy, not stupid.  There's a subtle difference.

Since I don't even get a coat out until the temp is below 30, I wasn't that worried about being cold, but I didn't want to freeze.  Here's what I wore, hoping it would be right:
  • UnderArmour compression shirt  (If you don't have one of these you need one.  They make you feel like a superhero when you wear them.)
  • Cotton thermal shirt
  • UnderArmour fleece pullover
  • fleece vest
  • UnderArmour compression shorts
  • Two pairs regular old gym shorts (down to knee)
  • Mittens (knit wool, snowflake motif)
  • Stocking hat (no poofball)
  • Merrell Trail Gloves (no socks)
Was I cold?  Nope.  My legs were a little chilly for the first quarter mile, but I didn't even notice that after a while.  My favorite part of tonight's run?  I ran past someone huddled and shivering on their porch having a smoke and she felt the urge to comment "Little cold for shorts, don't you think?"  I let that one go.  Apparently it's too cold to run in shorts, but shaking on your porch for long enough to burn down a heater is appropriate.  To each their own.

Like I said I still have a little cough so I didn't want to push it too hard today.  I did 1.6 miles at a 9:30 pace, so I may have gotten cold if I stayed out longer but who knows.

What did I learn on my first dead-of-winter run?
  1. It's cold, but not that cold.  I was kind of dreading this run, but it went just fine.  Keep the core warm, the legs will take care of themselves.
  2. Wear gloves.  I was out a few weeks ago at about 40 degrees and my hands suffered even though my feet were fine wearing Invisible Shoes.  The mittens tonight were awesome.
  3. Wondering about your running form?  Run on some ice!  That sounds crazy, but if you are over-striding or pushing off on ice you will slip.  Running on ice is instant feedback and great when you lose the barefoot sensations by putting on shoes to deal with the cold.
  4. The best part of winter running?  Ice on your facial hair!
You cant really see the ice under my nose, but trust me it was there.
Are you an experienced winter runner?  Leave your best tips in the comments so everyone can learn from you!  Are you an inexperienced winter runner?  Tell us what you have learned so far!

Run on, Runners!

Monday, November 14, 2011

Invisible Shoes - 4mm Connect Huarache Review

Invisble Shoes - the shoes for barefoot running, walking, hiking and... FUN

Ever since first hearing about huaraches I have wanted to try a pair.  What the heck are huaraches you say?  According to the Beach Boys, they are the footwear of choice for surfers.

Basically, a huarache (pronounced in my Spanglish as "whar AH gee") is a thin soled sandal that you tie on your feet to protect them from rough terrain.  Huarache translates directly to English as sandal, so there you go.  A quick Google search reveals all different types and styles of huarache sandals so I guess some further definition is in order.  To a runner, a huarache is a very thin, flat, flexible sole that is is lashed to the foot.  Historically they are leather, but now you see rubber as the more common soling material.  Laces are typically made out of leather or nylon.

Interestingly, there is a traditional Japanese sandal called a waraji that is constructed out of rope and lashed to the foot.  WarajiHuarache.  I don't speak Japanese, but it sure looks like the Japanese "waraji" is pronounced a lot like the Spanish "huarache".  I consider this definitive proof that aliens initially populated our planet allowing each specific culture to progress independently but maintaining a common language throughout the ancient peoples.  I eagerly await the return of our alien overlords through the Stargate.  Somebody better call Kurt Russell.  Whoa!  Went off on a tangent there!  Anyhow...

We're looking for James Spader.  Have you guys seen him?
(Note the sandals on the aliens!  Huaraches! Or, Waraji!)


Stephen Sashen from Invisible Shoes contacted me in a blog post and asked if I would like to try out a pair of his huaraches.  I never look a gift-Steven in the mouth so I jumped on the opportunity.  He gave me the option of a custom built pair or a do-it-yourself kit.  I chose the 4mm Connect sole made from Invisible Shoes' Feel True rubber, and of course I picked a DIY kit!

Invisible Shoes has been in business since November 2009 and up until very recently were using a 4 mm soling material from Vibram called Vibram Cherry.  They now offer their very own Feel True rubber in either 4 mm or 6 mm.  The DIY kits with Vibram Cherry soles come with a square sheet of soling material and laces, requiring you you cut out the soles and punch all the holes.  The Feel True kits are a little easier to make, since they come pre-cut in standard sizes.  All you have to do is measure your foot, send them the measurement, and they get you the correct sole along with your choice of lace color.  There is a video on the Invisible Shoes website that shows you how to measure your foot correctly.

I should also mention that there is a TON of other videos on the site that show you how to cut, punch, lace, and tie your Invisible Shoes.  Customer service is second to none with these folks. The Feel True soles have both ankle holes pre-punched and the ankle area is reinforced to prevent tearing.  You will need to punch the toe hole.

I resisted the urge to take a picture of the floor and try to convince you that the shoes were really invisible, so here they are from the top.  Yes, they really are that flat and thin!


Here is a picture of the tread pattern on the bottom.  The new Feel True soles were created along with two designers that were formerly with Nike and Reebok.  The tread pattern will help prevent slipping in less than perfect conditions.


Here are the laces that came with my kit.  I chose a stately and classy lime green.  If you are going to have crazy sandals to run in, you may as well have crazy colored laces to go with them.  You can also just barely see one of the legs of the bobby pin they include in the kits to help you lace them.  The pin makes them very easy to lace since the holes are just a bit smaller than the laces to help keep them in place.  You just stick the end of the cord in the pin, stick the pin in the lace hole, and pull through with a pliers.  Easy-peasy.


These babies are flexible!  I made a Shoe Roll-up to prove it.  I could have rolled it up tighter, but you get the idea.


Bottom of the sandals after lacing.

Close up shot of the figure-8 knot that anchors the lace.  It looks like it would constantly push on your foot but because of the position, it lies between your toes and you don't really feel it.

The basic lacing pattern.  From the toe hole, down through the outside ankle hole, back up and around to anchor the lace and create the heel strap, down through the inside ankle hole and back up inside the heel strap.

First attempt at tying.  Kind of messy, but I've refined it to be easier and distribute the extra lace more evenly.
Here's a post on my tying style.


I got them in the mail on a Thursday, laced them on Friday and played around with them a bit running a couple hundred yards outside my office, causing my new assistant to question her career choices.  I then wore them around most of the day on Saturday.

The first time tying them took about 10 minutes each.  Second time about three minutes each.  After just a few tries I can have them both on in under two minutes, just as fast as I can put on my Trail Gloves.  That is tying them toga style, not just slipping on.  From what I hear there is a "correct" way that huarache purists tie them on, but it pretty much just comes down to lashing them onto your feet snugly but not so tight that they irritate your skin.  End of story.

On my first run I did 1.8 miles at a 9:55 pace.  I really expected to get some hot spots between my toes, but no problems at all!  There wasn't even a line of redness between my toes.  I hope that says something about my form.  I did almost trip once stepping up onto a curb when the outside edge of my left huarache caught the concrete.

Running Overview
These are really nice to run in and I've put a lot of miles on them so far.  Since it is getting dark so early now and I don't really like going barefoot in the dark yet, all of my weekday runs have been using the sandals.  My Trail Gloves are getting lonely.  I like running in the Invisible Shoes way more than just wearing them around.  When I'm just walking around in them, the laces tend to be uncomfortable between my toes.  I think it's because I have the laces primed for running form, so when I start walking and landing on my heels, the laces pull funny between my toes.  They aren't showing any major signs of wear yet even though the rubber seems so soft.

I am definitely not silent in my Invisible Shoes, but when shortening my stride the noise diminished. The "sandal slap" isn't too bothersome though.  I'm left wondering if it is a problem with my form, a problem with the way I'm tying them, or if some amount of noise is inevitable.

Groundfeel
While running on asphalt trails and sidewalks I went out of my way to step on some things and the groundfeel of the shoes is awesome!  They certainly diminish the intensity, but you can readily feel even small objects.  More on off-road groundfeel below.

Trail Running

I'm not yet an avid trail runner but to do a full review I felt the need to do some off-roading in these bad boys.  I went out to a park that is built on the site of an old limestone quarry, strangely enough called Quarry Hill Nature Center.  I've done some hiking here (pre-barefoot days, so wearing boots) and I knew the trails would be a good test for the Invisible Shoes.  Like I said above, groundfeel is superb with the thin soles.  Here's what I was running on:
This is the first hill off of the asphalt path, up to the quarry trail.  It looks like a nice dirt path covered in leaves.

It actually consists of large pointy rocks, covered in leaves!

These trails were a whole new experience as far as my running goes.  The little bit of gravel I encountered during the Warrior Dash doesn't compare.  These were big rocks and they were everywhere.  This was an awesome test for the Invisible Shoes, and they passed with flying colors.  Their job is to protect my feet and that is what they did.  I'm not going to tell you that they made this path comfortable because they didn't, and that isn't really the point.  They allowed me to run over the rocks and uneven ground without an undue amount of pain.  I couldn't attack these trails with abandon, but I could go at them with gusto and not worry quite as much.  I did hit a couple of pointy hidden stones that made me yelp with pain but no cuts or bruises.
This is the path at the top of the hill.  The bigger stones are about fist-sized, but are a little flatter in this area compared with the uphill trail.  You can see that there is no avoiding the rocks though!

The path eventually leads to this wall.  No trouble scaling it in my sandals!  The trails continue at the top.

I headed out of the quarry into the wooded trails for a while too.  The dirt/rock trail runs right up the middle of this photo along the creek bed, then off to the right.  The leaf covered trails were sometimes tricky but the outstanding groundfeel kept me stable and upright.  I also found that wearing the sandals made me concentrate a little more on where I was putting my feet and the flexibility made it easy to find a good grip on logs and rocks.
Final Thoughts
Since this is my first pair of huraches, I don't have a rating system or anything to compare them to.  I will say that I like them a lot.  They are super thin and are as close to barefoot as you can get without just taking them off.  Groundfeel is superb (better than my trail gloves), and you can pick laces in 10 different colors.  They will protect your feet under extreme conditions, including the cold day runs.  They are a conversation starter too!  People give you a confused and interested look as you run by!

They are quick to get on and off.  The Feel True DIY kits are easy to finish up and require little in the way of tools.  Don't be afraid to trail run in them either.  They will take the punishment and shouldn't let you down.  There was a couple hidden rocks that I expected did some physical damage to the soles, but they were just fine.  I did get some gravel bits between my feet and the sandal on the downhills, but nothing huge will get in there because the sole stays well in contact with your foot.

In the "cons" category, I've spent a bunch of time trying to get the laces to the right tension.  Too tight and they will rub, too loose and I've had the heel strap literally come off while running.  I've got them set now, so just take a little time to fiddle with them before you start running and don't expect to get it right the first time.  One other con is that just like any other foot covering, they do decrease some feedback and can cover up issues with form until it is too late.  I developed blood blisters at the ball of my foot on both sides when I went out for a run in a worn out state and my form was suffering.

There are any number of ways to tie huaraches.  In regards to tying my Invisible Shoes, I think I'm going to stick with the "Toga style" for now.  I just figure that you are already running in something that is going to blow most people's minds, why not use a bunch of lime green cord too? Anything that makes you feel like Maximus stepping into the Colosseum has to be a good thing, right?
"Why won't anyone give me a hug?"

Run on, Runners!

Tuesday, October 11, 2011

Barefoot Running Coach Certification - Is it necessary?

Everyone likes to be a certified something.  Lord knows that a lot of my time has been spent acquiring more letters to put behind my name.  Is it always a good thing?  Is it necessary?  Do the letters guarantee results or can you put stock in them at all?  I think that the letters behind my name actually create more responsibility in my everyday life.  I see them as a mandate for keeping up with current understanding of the human machine and the best ways to help any given patient that walks in the door.

That being said, does a certification imply responsibility or can it be just a way to push your way into a place of authority?  Jason Robillard created some controversy when he published a blog post asserting that certifying Barefoot Running Coaches was a bad idea.  Christian Peterson jumped in the conversation with a well thought out post on the other side of the argument.  Christian's post alerted me to Angie Bee's thoughts on her own certification, and Katie Kift's "uneasyness" on certification.

I realize you are just dying to know where I stand on the issue.  It's a question that keeps you up at night and makes you jittery all day.  Well get ready for it, because here it comes!

I'm fine with certification, especially since the certification comes from Lee Saxby and VIVOBAREFOOT.  I've read Lee's awesome "Proprioception" publication and watched some video of him on YouTube and he really knows his stuff.  I was having a lot of trouble with form when I first started and Lee's video help was a great asset to my learning.  It was something I just couldn't understand from reading.  It was like I needed a coach or something...

I think the real trouble will start when anyone and everyone starts their own "certification" program.  What happens when Sketchers starts a "Natural Running" certification and starts teaching people how beneficial it is to run in Shape-ups because they "replicate a natural barefoot experience".  Think I'm kidding?  That is a direct quote from the GOrun section of their website.  I'm not going to link to it, but go check it out.  Look at some of the pictures of people happily overstriding, but landing "midfoot".  They have to land midfoot because there is a giant lump of foam in the way of landing on their heel.  It's really bad stuff.

I guess that's why I'm just fine with Saxby's program.  Get someone who knows about running out there first.  Good luck competing with Sketchers' marketing dollars though.  The point of this post is not to hate on Sketchers so I'll just say go check out their site and be amazed at what you see, then do the opposite of everything they say.

I think the important thing is to help each other out in the pursuit of better running form, barefoot or not.  Bad form kept me from a running career for years and that's almost distressing to me now that I have come to really enjoy it.  Absent a local coach, it is up to each of us to share our experiences and give our own tips and tricks to anyone who will listen, all the while encouraging people to research multiple perspectives until they find the way that works for them.  Share your thoughts on a forum or blog.  Here's a post I did on the topic.  Ask lots of questions and spark discussions on other people's blogs.

I envision a certified coach teaching larger groups on how to get started, but I'm not sure of the utility of teaching one on one.  Maybe it will be beneficial, but I know I probably wouldn't have paid someone to teach me.  I'm sure there are people out there who will, though.  I don't suppose it is that much different than taking golf or tennis lessons, but then again I've never paid for those either.  Maybe that's why I'm such a crappy tennis player.  More power to ya, Coaches!

I'm no pezzonovante in the barefoot running world, but I do have opinions.  What's your opinion?  Do you think running coaches, specifically barefoot coaches should be certified?  Leave a comment below or on Facebook!

Sunday, September 11, 2011

Visualization of Barefoot Running Form

So, last post I gave some tips on getting started with barefoot running.  I hope that you have tried a little barefoot walking outside and downloaded Jason Robillard's book (or at least read his ABC's post).  This time I want to dive in to the mechanics of the gait a little bit and give you the visualization clues I used to help me.

Foot Landing (Foot Strike)
The foot strike should be gentle, as light as possible.  Watch a cat walk or run, or study a ninja that lives in your neighborhood.  They hit the ground quietly, and sneak up on you.  In barefoot running, the natural way we run, we land on the ball of our foot first then the heel and toes come down as the calf stretches.  Sometimes it looks like your foot is landing completely flat.

I use this visual for the foot landing:  Picture how your feet and ankles move as you go up a flight of stairs.  You typically touch first at the ball of your foot, but as you load the leg, your heel comes down as the calf stretches.  There is a reflex that happens as your calf stretches to help turn on the quad and glute muscles to keep the knee and hip from collapsing.  When running, this same process happens but it happens a lot faster and is a little less exaggerated.

A few other visuals that might help:
  • Pretend that you are running on hot coals, it will help decrease the force of your landing.  Same thing goes for liquid-hot magma.
  • Concentrate on the foot that is moving up, and the force on the landing foot will decrease (not my favorite way, but its an option).
  • Pretend that your running surface is loaded with springs and they push your foot up as soon as you set it down.
Knee Bend
To have the right knee bend, you should bend your knee.  How's that for you?  Not enough?  Fine.

The knee should never be completely straight in barefoot running.  As you land with your foot right below the hip, the knee is already bent to reduce force and it stays bent through the foot lift.  The knee bend is a major element of the shock absorbing system. 

What helped me:
  • Pretend that as you are running your butt is getting lower to the ground like you are going to sit on an imaginary chair.
  • Increasing your foot strike cadence will help with this too.  It decreases the amount of available time to straighten your leg out.  You can't straighten the knee if doing so will make you fall over.
Foot Lift
This is a simple idea, but is difficult in practice.  If you use your foot to push off and try to propel yourself forward you will get blisters and have a bad time.  This one took me a while to understand.  You have to lift your foot nearly as soon as it touches down on the ground.  Notice I didn't say you have to rock forward onto your toes and push off of the ground.  You have to literally pick your foot up off the ground in a fluid motion before you try to use those toes to push off.  Don't worry about what is moving you forward.  We will get to that.

My visual:
  • I don't have one.  Just pick your foot up.
  • The "running on liquid hot magma" visual may help you.  You don't want to keep your foot on liquid hot magma for very long.  
  • Think about (or find a video on You Tube) of someone walking on hot coals.  If you step lightly and pick your foot up quickly you don't get burned.  If you dig in and try to propel yourself forward quickly, you get burned.  If you try to push off with your foot when running, you get blisters.  Same concept.
The Forward Lean
This is how you move forward when you can't push off.  Jason Robillard teaches a drill where your stand slightly away from a wall, keep your body straight, and lean forward at the ankles until your head touches the wall.  That teaches you a little about the forward lean.  This is another concept that I had a little trouble with until I realized that if everything else is correct, this one happens on its own.

What to do:
  • Make sure you have a high cadence, your feet are landing below your hips, and you are stepping softly, and the forward lean will take care of itself.  If it doesn't, you will quickly realize you aren't moving forward.  You will either fix the problem or run in place.  Either way, have fun!

Have you tried barefoot running or do you have tips of your own?  Leave a comment below or put them on Facebook!

Saturday, September 3, 2011

Barefoot Running Form - From "A" to "C"

I've wanted to do a semi-educational post for a while rather than just relaying my modest accomplishments, so here it is!  Hold on interwebs, we are rocketing to Planet Knowledge!

As is the case with all good knowledge, most of what I'll relay to you is stolen from others.  Mostly from Jason Robillard.  I hope he wont mind.  He seems pretty laid back, so we should be just fine.  You know what they say about the quiet ones though...

A couple weeks ago I got to meet Jason when he was in Rochester to present a barefoot running clinic.  I even got some proof:
Jason and I at Tradehome Shoes.

Jason presented the new, simplified barefoot instruction program he and the folks at Merrell developed.  They call it BareForm Running and teach it via "The ABC's".  You can (and should) read the post on his blog about it  here, but I'll summarize quickly:

A= Align Posture.  Stand tall with a slight forward lean at the ankles, knees slightly bent.
B= Balanced Foot Strike.  Feet land under the hips, almost flat.
C= Cadence.  180 steps per minute.  A fast cadence helps ensure the balanced foot strike.

That is honestly enough to get you started.  You can check out his book to get some more details on form and such but the ABC's will get you going.  He is still giving his book away, or you can find it on Amazon if you want the hard copy.  I have the hard copy.  I like circling and highlighting things.

So, here are some tips and things I've learned the easy way (from others) and mastered the hard way (practice).
  •  It is true that barefoot running leads to a forefoot or midfoot landing, rather than landing on the heel.  That does not mean that the heel doesn't touch the ground.  In fact, the heel and toes touch the ground a split second after the ball of your foot does.  Your foot lands almost flat.  This was a concept that I struggled with in the beginning and it caused me some problems, namely Achilles Tendonitis.  I was staying on the ball of my foot the whole time rather than letting my heel come down.  Which leads me to my next point...
  • If you are thinking about trying barefoot running, go barefoot.  Don't try to change your form while wearing the same running shoes you have been wearing, which is exactly where I went wrong.  I developed my Achilles problems after doing a 5K wearing my New Balance shoes, but running "on my toes" the whole time.  At the time, that was how I understood barefoot form.  Had I taken my shoes off, and continued to run "on my toes", I would have soon gotten blisters or some severe foot pain and had to stop running.  My feet would have told me pretty quickly that I was doing something wrong.  I had shoes on though, so I missed the message.  You should save the minimalist shoes for non-barefoot friendly terrain too.  Go barefoot and learn faster.  Once you have good form, those minimalist shoes like the Merrell Trail Glove or Vibram Five Fingers are great for hostile environments.
  • Do a lot of barefoot walking outside.  No amount of walking around the house barefoot can prepare you for the sidewalk down the street that is littered with acorn or walnut shells.  Squirrels by nature are evil creatures and they hate people, especially barefoot people.  Their primary means of attack is covering sidewalks with sharp pieces of debris.  Walking barefoot outside will help desensitize your feet to the small debris that will likely be in your way.  It may also give you a clue on routes to avoid when you are out running barefoot.  Your feet become accustomed to little rocks and debris, but not if you stay on carpet.
  • Speaking of soft surfaces, don't try to start on grass.  Find some pavement or a smooth gravel or dirt trail.  Grass is a reward for good form.  Running on a hard surface will give you more feedback and allow your form to improve faster.  I have found that when I'm running on grass I tend to start heel-striking right away.  When I got lost on a run a few weeks ago, I veered on to the grass for a bit when my feet started to get sore and I immediately started to land on my heels.  
  • Start small and work up from there.  If you are already a runner, don't go out and just do your normal mileage barefoot.  That will likely hurt.  There are a few superheros out there that can transition really quickly with no ill-effects, but most of us need to build distance and speed with a healthy dose of time.
There's a few tips to get you started.  The only way to learn is to go out and practice.  Kick those shoes off and take a walk around the block.  Bring your dog with you.  He will appreciate the walk, and you just might start to remember that being barefoot is fun!  My next post will give some visualization tips on proper running form.  I need some things explained to me a few times in a few ways before I really understand so my hope is to get you thinking about form in different ways to find the best way for you.


Questions, thoughts, or just want to tell me to buzz off?  Leave a comment below or search Barefoot Chiropractor on Facebook.  Look for the picture of my feet!