Autumn

2012

Issue 06

FREE

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P a g e 2 A u t u m n 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

info@barefootrunninguk.com

0845 226 7302

As Winter approaches fast, we hope

that this latest issue will provide you

with all the motivation you need to

keep out there running!

We’re excited to have several new

contributors this time round. Tracy

Davenport, our friend at Barefoot

Britain, helps us make sense of

supplements on page 34. We learn

more about the controversy of

stretching from experienced trainer

Shaun Harris (page 26) and Jon Yohe

tells us about his Luna Sandals

marathon experience back in August.

Meanwhile, the guys at Xero Shoes

have been busy developing some

new colour options and Steven Sashen

has put together a series of pics and

instructions on page 56 to demonstrate

how to tie slip-on versions.

David has been in his lab deciding if

the treadmill is a ‘trick or treat’ (page

16) whilst I share with you on page

14 the reasons why I think barefoot

running should come with a warning!

Jae Gruenke explains beautifully how

the Feldenkrais Method can be so

helpful to runners (page 52), the usual

news, reviews and handy hints are in

abundance and we see the launch of

our regular Barefoot Runner’s Society

pages (page 68).

We’d like to thank all our wonderful

contributors for their time, expertise

and commitment – we are truly

grateful.

Run Strong, Run Free! a

How to contact us TRC Publishing Limited

21 Lyric Mews,

Silverdale,

London

SE26 4TD

United Kingdom

email: info@bfrm.co.uk

website: www.bfrm.co.uk

tel: +44 (0) 845 226 7304

Overseas

+44 (0) 208 659 0269

Cover picture (Getty

Images) taken from

Barefoot Runner:

The Life of Marathon

Champion Abebe Bikila

by Paul Rambali

ISBN-10: 1852429046

ISBN-13: 978-1852429041

Anna Toombs

Movement therapist, running

coach & author

anna.toombs@bfrm.co.uk

@ToombsAnna

David Robinson

Movement therapist, sports

performance specialist & author

david.robinson@bfrm.co.uk

@barefootdrrob

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.

Dr James Stoxen DC

Chiropractor & President

of Team Doctors

www.teamdoctorsblog.com

Steven Sashen

Creator of the Xero Shoe &

sprinter

www.xeroshoe.com

www.trcpublishinguk.co.uk/bfrm

Find us at

bfrm.co.uk/facebook

Leigh Rogers

Holistic sports nutritionist, health

& wellness coach

info@meorganic.co.uk

@BareFootRunMag

Jay Danek

Ultra runner

from Scottsdale,

Arizona, USA

Tracy

Davenport

Barefoot runner &

owner of Barefoot

Britain

Michael Bartley

Sports massage therapist

& running coach

Shaun Harris

Chek exercise coach &

Advanced Metabolic Typing

advisor

info@sussexbackpainclinic.co.uk

Jae Gruenke

Founder & CEO of

The Balanced

Runner

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 3

michael.bartley@bfrm.co.uk

International News

National news 51

On track 64

International news 66

Try this at home Spine mobility

R

46

Write back at you Why are we so serious, it’s just

running?

61

The Green Room Forest Park Marathon

44

How to: Tie slip-on Xero Shoe Huaraches

56

Yoga Barefoot Running - The footfall

of a yogi.

4

A conservation with... Michael Sandler and Jessica Lee

40

Main feature Running motivations by Anna

Toombs

6

In focus The legendary Abebe Bikila

10

David’s lab Treadmills: Trick or treat?

16

Book review How I got my wiggle back:

A memoir of healing

22

Injury corner Are Your Stretches Encouraging

your Pain Syndromes?

26

Technical tip Cold weather running

30

Nutritional nugget Supplements - keep it simple

34

Cold

weather

running

P a g e 4 A u t u m n 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 truth

about treadmills

The

Barefoot

Runner

What to

stretch?

Anna’s pause for thought Barefoot running should come

with a warning

14

Sashen speaks How NOT to start barefoot

running

48

Backchat David Robinson’s latest

75

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.

R

14

Clubhouse events BFRUK’s latest

16

It’s your letters Let us know your stories and

thoughts

70

Minimal review Ozark Sandals

73

Minimal review results Out-of-the-box trail test results

74

Caught in the web Internet snippets

13

Outside the lab Other peoples’ labs

20

Season in pictures A showcase of what you have

been up to

24

Events Stuff that’s going on

33

Questions & answers Your questions answered

38

What’s new Products worth a look

50

Try this at home Listening to Your Body and

Finding Your Form with the

Feldenkrais Method®

52

The society pages What’s happening within the

Barefoot Runners Society

68

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 5

Simplifying

supplements

What’s your

motivation?

RunBare

chat

Main feature Running motivations by Anna Toombs

ave you ever stopped and

considered why you run?

Why other people run?

You’ve probably got a good

idea why you run personally.

For the majority of people,

they’ll answer, “for fitness”

or “weight management” or

“head space”. It’s generally

considered something that

people do, albeit reluctantly

sometimes, to make an effort

to stay healthy or, at least, use

it as a way to balance out their

unhealthy lifestyle habits!

If you actually sit down though

and start to make a list of

reasons to run, it becomes

longer and more involved than

you’d expect. Whilst an initial

list might look something like

this:

Weight management

Easy/cheap way to stay fit/

healthy

Have more energy

It’s fun!

....after some thought, the list

may become more diverse:

Fresh air

It’s natural

Focus, discipline

Improve self-esteem

For socializing

For ‘alone time’

Accomplishment

Overcoming fear

Rehabilitation

Surrender to the elements

Satisfy appetite for statistics

and gadgets

......and the list goes on.

Of course, one of the main

arguments for running in the last

couple of years, as a result of

Chris McDougall’s Born to Run,

is that it’s simply something

that’s within us, something

that’s entirely innate and

we’re built to do it. However,

whilst this appears to be

unequivocally true given our

current knowledge of evolution,

most people don’t actually run

all that much because modern

living does not require it.

So then running becomes a

choice rather than a necessity.

And this thought inspired me to

take a look at some running

blogs/websites just to find out

what people’s motivations are.

P a g e 6 A u t u m n 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

Weight loss

Many people take up running

with the aim of losing weight.

They may have already tried

the gym or a trainer and are

looking for something that’s

hopefully simpler, cheaper

and more flexible. I work with

a lot of clients where weight

loss is the primary goal and

in my experience, it’s never

just a case of eat less and

move more and asking, “Why

don’t you just go running?” is

never my advice. However,

after discussing the possible

reasons why my client is

overweight (it’s yet to have

anything to do with hunger),

we talk about strategies and

more often than not, my

clients will end up with running

or run/walks as part of their

overall programme.

It’s tricky when you

start out, as this blogger

(www.fatgirlrunning.co.uk)

tells us:

“Why Fat Girl Running?

Because that’s how I feel

when I’m out on a run. I feel

incredibly self-conscious every

time I start, no matter how

much weight I lose or how

much quicker I get. I think a lot

of women will identify with that,

even if they’re not particularly

overweight. When you first go

out you do feel silly and like

everyone is looking at you.

But that’s something I always

get over within a matter of

minutes….”

Those first few moments of a

run can be daunting. The

sense of the unknown is both

exciting and also something

that will make you stop in your

tracks and think of an excuse

to stay inside. Once you’re

out there, you feel as though

the whole world is watching

and waiting to judge. In my

experience, this happens to

most runners at some point,

whatever their weight, because

it’s about fear of failure, of

losing control of your body

(you’ll know what I mean if

you’ve started a run feeling

great and then, for some

reason, a niggle kicks in that

just won’t go away). Perhaps

you’re anticipating not running

far enough or fast enough.

What struck me about this

girl’s blog and the effect that

running seems to have on

people struggling with their

weight, is that she’s kept at it.

Yes, she’s still having some

problems regulating her food

intake but, unlike many

activities that she’s probably

tried, tested awhile and then

forgotten, running remains this

constant thing in her life.

There’s no humiliation like there

might be in a gym class that

has a beginning, middle and

end – a structure that, left

incomplete, equals failure. This

girl has gradually built up her

mileage and has felt the sense

of achievement that running

can bring – which is why

running is still (and probably

always will be) a part of her

life.

A sense of consistency in an

erratic world

This almost links to my previous

points, although in this instance,

the reason for running has

nothing to do with weight.

We live in an unpredictable

world. Yes, the sun comes

up each day and most of us

have some kind of regular

routine, but we never know

what’s around the corner.

This can leave a person with

a sense that they’re not in

control of their life, particularly

if something unexpected

happens that changes the

course of a life completely.

This happened to our friend,

Sophie Walker, when she

discovered that her eldest

daughter had Asperger

Syndrome. Suddenly little

Grace’s behaviour made

more sense but at the same

time, it threw open a whole

new set of worries for Sophie –

how should she approach

this? What about schooling?

How is this affecting her

daughter, how can she begin

to understand what her

daughter’s going through?

Sophie had been a regular

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 7

runner previously but her

vigilance had lapsed as life

took over. She resolved to

begin running again so that

she could take control of her

health and her life, which

could only help her daughter.

She decided to run the London

marathon and the structure of

the training plan gave her a

constant in her otherwise

chaotic world; it gave her

back some of the control.

The other great bonus was

that she could ask for racing

sponsorship to help raise funds

for The National Autistic

Society, a positive, tangible

step towards dealing with

the issue (www.courage-

is.blogspot.co.uk).

I see this in so many other

runners, all of whom have

unknown, fragile segments of

their life that can leave them

feeling doubtful and insecure.

That’s not to say we’re all

leading miserable lives but in

a busy, hectic lifestyle, getting

up before the sun to clear

your head can be extremely

therapeutic even if it’s a

struggle at first. As relatively

new runner, Sam Knowles,

reiterates in his blog: “But

as ever, you never actually

regret going for a run”

(www.firsttimerunner.wordpress.

com). And Nicole of ‘Mom’s

Home Run’ also points out:

“Personally, I have never

regretted going out for a run. I

have however regretted having

that second Big Mac, or that

third chocolate Easter Bunny…”

(www.momshomerun.com).

Running is challenging which

means it’s also rewarding –

that’s how life works!

Running as rehab

Exercise is addictive. If you

pursue it long enough, it

becomes more enjoyable

and less uncomfortable. This

is especially true for running.

You’ve all heard of the runner’s

‘high’ and you’ve probably all

experienced itchy feet when

you’re having a day off.

Some people experience this

more acutely than others;

those who have what is

generally termed an ‘addictive

personality’. In this respect,

running is often used as a

means of deflecting addictions

away from the harmful (drugs/

alcohol) and using it as a way

of dealing with issues in a

positive manner. I’ve read a

number of stories in Runner’s

World of former drug addicts

taking up running, becoming

healthier, happier people. Of

course, too much of anything

is not a good thing, so there’s

still more risk of injury in someone

who ‘must’ run than someone

who is able to take it or leave

it, but running has certainly

helped to save lives and that’s

not an exaggeration.

Todd Crandell, based in the

USA, is a prime example of this.

He has difficulty dealing with

life and used to use drugs and

alcohol to drown his misery.

Luckily, he had the support

around him of friends and family

and decided that he needed

to act: ‘do or die’ effectively.

He began by running but, due

to his personality and deeply

ingrained worries and concerns,

he pushed harder and began

to compete in triathlons and

eventually, Ironmans. He

wrote a book From Addict to

Ironman and set up ‘Racing

for Recovery’ – a non-profit

organization that helps people

just like him. He is a highly

qualified counsellor and,

whilst he still struggles with his

own thoughts and emotions

(he has recently released a film

called Running with Demons)

P a g e 8 A u t u m n 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

he remains committed to his

own training and helping others.

Yet again, running provides

something steadfast in a world

of turmoil. It helps Todd and

others like him stay on ‘the

straight and narrow’. Running

has been his saviour – again,

perhaps this is because

fundamentally, the desire to

run is within us.

(www.racingforrecovery.com)

Competition and numbers

For some people, running is

just all about the gadgets and

the stats. They love to buy the

latest kit, map their runs with

technology and then share

them with the rest of their

running peers. It’s almost a

hobby, but approached with

ferocity and strict adherence.

I tend to shy away from

schedules, races and numbers

as it feels like unnecessary

pressure, but for others this is

the best part of the ride.

Creating a running schedule

and ticking off each run,

clocking the distances and

times into a perfectly formed

spreadsheet, is part of the

buzz, giving the runner a sense

of accomplishment and

satisfaction. These people

are driven and thrive on the

physical and technological!

(for gadget/gear ideas and

reviews visit:

www.warriorwomen.co.uk)

Mental battles

I know of many runners who run

with a demon on one shoulder

and angel on the other. The

angel confirms to you, as you’re

running, what a great job you’re

doing, whilst the demon is urging

you, tempting and cajoling you

The long road...

into stopping and going for

a beer instead. I wonder if

everyone has the angel and

the demon – but for some they

are more ‘present’ than others.

I hear my demon fairly vaguely

in the background when I run –

I’m quite competitive and

enjoy pushing myself too.

David’s demon has a stronger

personality and will tempt him

with all sorts of things, like the

T.V., a comfy sofa, a big slice

of cake…..

These mental battles are just

another way to experience

a run and if the angel and

demon are arguing, it becomes

difficult to ‘hear’ any other

arguments that might otherwise

pop into your head and cause

you upset (“should I tell my

boss at work that he’s

annoying? Should I tell my

friend her new hair cut doesn’t

suit her? I really want to move

house, but can we afford

it?....”etc.) and this can have

quite a calming, therapeutic

effect. One running blogger

writes: “It’s amazing how

much a mental sport running

is [smiley face]”.

www.toenailsareoverrated.com

Taking the time to read and

hear about other runner’s stories

is inspirational. Give running a

chance and it’ll capture your

heart; you’ll never want it to

stop being a part of your life.

One other thing that struck

me when reading these blogs:

there are so many! Running is

so diverse, it’s such a unique

experience for each person

and something we want to

share with others. One after the

other, I read about someone’s

exhilaration after completing

their first 10k followed by

another’s mere satisfaction

and even slight deflation about

‘only’ hitting 3 hours 17 minutes

in their latest marathon!

You can run with iPods and the

latest shoes, guzzling the most

sophisticated energy drink or

just throw on some old shorts

and head off barefoot. It really

doesn’t matter. As long as you

get out, have fun and spend

a little time just enjoying life,

that’s all that matters. And

nothing makes you feel more

alive than running!

Off you go!

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 9

were talented enough to

compete internationally. He

took two of his best runners at

the time, Negussie Roba (a

sprinter) and Wami Biratu (a

distance runner) to take part

in some laboratory tests in his

home country of Sweden. The

researcher there found the two

runners to be extremely fit and

healthy. He also commented

on the slightly longer tibia (lower

leg bone) of the runners as

well as their incredible ability to

regulate their fluids, so that they

held onto water much like a

camel. This, he explained, was

no doubt very helpful in race

conditions and something

perhaps in the genes of the

runners, given the hot climate

and limited water supply.

These positive results meant

that Ethiopia was invited to

compete in the 1956 Olympic

Games in Melbourne. Although

no medals were won by the

team, they performed very

well – confirmation of their

ample athletic abilities. The

victory of Frenchman Alain

Mimoun, a native Algerian,

in the marathon event also

opened Niskanens’ eyes further

to the fact that those of African

origin had particular abilities in

long distance running.

position in the Imperial Guard.

However, after a physical

inspection by the General, the

teenagers were made to stand

still in rows in the strong heat

of the sun. One by one, the

exhausted candidates slumped,

collapsed or just gave up and

walked away. Only the ones

left standing were deemed

resilient enough to become

guardsmen and Abebe, used

to physical hardship, was one

of them.

Meanwhile, a running coach

named Onno Niskanen,

originally from Finland but

living in Sweden, had applied

to work as a coach in Ethiopia,

to train potential future athletes.

The Ethiopian Emperor, Haile

Selassie I, was keen to progress

the country and see Ethiopians

participate in the Olympic

Games. Back then, the idea

of ‘black’ people competing in

athletics was still, on the whole,

out of the question, despite

Jessie Owens’ triumphs in the

1936 Olympic Games. Luckily,

things have changed radically,

but in those days skin colour

was considered very relevant

to status and opportunity.

It wasn’t long before Niskanen

spotted the exceptional abilities

of Abebe Bikila. He’d already

recognized that the Ethiopians,

contrary to popular opinion,

had athletic abilities on a par

with their white counterparts,

with perhaps more unique

qualities that might give them

an extra edge. As part of his

own desire, as well as that of

the whole Nation and its

Emperor, Niskanen was keen

to prove that his African students

In focus The legendary Abebe Bikila

bebe Bikila was born in 1933,

the son of a shepherd, in a

small village in Ethiopia. It

was when he was just 13 years

old and the crops were poor

that Abebe, having completed

a rudimentary education,

announced to his family that

he would travel to Addis Ababa

to become a member of the

Imperial Guard.

His father asked the village

priest to write to the palace

on Abebe’s behalf and a year

later, he was invited to try for a

position.

So, when he was just 15, he set

off entirely on his own, with all

his belongings wrapped in a

piece of cotton attached to a

stick and slung over his shoulder.

All he knew was that he must

reach the town of Addis, where

he had an Uncle named Mirus

who would look after him.

Abebe walked for months,

often close to starvation, but

eventually found his uncle and

from there, made his way to

the palace.

There were many other young

men with hopes of securing a

P a g e 1 0 A u t u m n 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

“Back then, the

idea of ‘black’

people competing

in athletics was

still, on the

whole, out of

the question”

When Abebe took part in

the athlete’s homecoming

ceremony, it was then that he

realised the importance of

running for his nation. He was

fiercely patriotic and eager

to please the Emperor and

decided then that he would

like to become a runner.

Soon after, the National Armed

Forces Championship took

place and Abebe competed in

all the running events, from the

100m sprint right through the

marathon. Although he was

fairly fast, he was no match for

the others in the shorter events.

However, to his delight, he won

the marathon and became

one of a group of athletes on

whom Niskanen was to focus

for future competitions.

Niskanen had been observing

the training regimes of other

athletes, incorporating what

were then new methods, such

as interval training and hill

repeats. During one training

session with his students, he

also had a rather surprise

revelation: Bikila’s times were

always quicker when he wasn’t

wearing shoes! None of the

students had learnt to run in

shoes and it was only relatively

recently that shoes and training

kit had become available to

them. Although Niskanen was

excited about this discovery,

he was also mindful that

Abebe’s feet were more

vulnerable to cuts and damage

if he was barefoot and didn’t

encourage Abebe to ditch his

shoes completely.

In 1960, the athletes were busy

training for the Olympics in

Rome. Wami Biratu was chosen

to run the marathon but at the

very last minute, broke his ankle

playing football. Niskanen

decided to take Bikila instead.

It was an amazing experience

Imperial Guard and given a

gold ring set with a diamond

by the Emperor himself.

Unfortunately, unbeknownst

to Abebe, resistance against

the Emperor from within the

Imperial Guard had been

secretly building. When the

Emperor was away in Brazil,

Abebe and his fellow

guardsmen were forced

against their will to take over

the palace and a number

of the Emperor’s family were

shot dead in the process.

When the Emperor returned,

he regained control with the

support of his soldiers and all

those involved in the coup,

including Abebe, were sent

to prison to await execution.

Abebe was beaten and

underfed during his stay,

suffering terrible wounds to

his precious feet. Despite

appeals led by Niskanen,

as well as international

intervention, it looked as

though Abebe would be

hanged.

However, Abebe’s roller

coaster of luck changed

course yet again and he

was pardoned. The Emperor

for the young runner – he’d

never been in an aeroplane

before and was wide-eyed at

the Olympic village when male

and female athletes conversed,

exercised and relaxed together.

In his own country, interaction

between men and women

was much more formal and

regulated and he remained

shy and in awe of all the

proceedings.

Not long before the race,

Abebe confided in Niskanen

that his shoes were feeling loose

and uncomfortable. Niskanen

said that they’d get hold of

a new pair for him, but the

suppliers at the Games had

run out. Niskanen was slightly

concerned about Abebe

running barefoot on relatively

unknown terrain, but Abebe

was happier to be running

without shoes. And it was

without any training shoes on

his feet that he won the Rome

marathon, becoming one of

the most celebrated barefoot

runners about whom we still

talk today.

Abebe immediately became

a national hero. He was

promoted to Corporal in the

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 1 1

Olympic Marathon -

Rome, 1960

began a training run in the

moonlight, ignoring the pain

and pushing on in his bare feet.

Such was his determination

that he was indeed able to

run in the Tokyo marathon.

This time he wore shoes – made

especially for him by Asics –

and just six weeks after his

appendix were removed, he

won the Olympic marathon,

becoming the first ever athlete

to have won twice.

He was ecstatic; the only thing

to mar his happiness was seeing

the sorrow on the face of the

Japanese competitor who,

despite the expectations of his

country for a win, came in third.

Abebe once again returned

to Ethiopia as a hero, with

children running beside him

during training runs trying to

copy his running style and

calling out, “Abebe Bikila!

Barefoot runner!”

He was unable to win a third

Olympic title however and

had to drop out of the Mexico

Olympic marathon with a sore

knee. The doctors thought that

he had some kind of infection,

although it has been suggested

that he had broken a bone in

his foot in training during the

lead up to the race.

It was after this that Abebe

decided to stop racing and

coach others himself. This

went very well for a while until

the ultimate piece of bad

luck came his way. During a

student protest in the streets,

he was forced to swerve in his

car and ended up upside

down in a ditch and the spell

was finally broken. Abebe

could no longer use or feel his

legs.

Despite treatment and

exercises, Abebe Bikila never

regained his mobility. He

wondered whether he was

being punished for something –

perhaps the fact that after

losing the Tokyo marathon to

Abebe, the Japanese entrant

Tsubiraya, went home to his

village and committed suicide.

Forever optimistic and faithful

though, Abebe recognized

that this was his fate and

resolved to make the most of

it, competing in several events

from his wheelchair, including

archery and racing.

Abebe’s life was radically

changed with his accident

and eventually cut short with

his death from a cerebral

haemorrhage in 1973 when

he was just 40 years old.

Abebe Bikila was a fine example

of perseverance, hard work,

discipline and honour. He is still

proof that running is about so

much more than the clothes

you wear and the shoes on

your feet.

Abebe Bikila: We salute you!

Sources: ‘Barefoot Runner’ by Paul Rambali

Wikapiedia.com

understood that Abebe had

not been part of the coup of his

own accord and besides, he

was a national treasure and

potentially very important for

the future progress of the

country.

Abebe’s wounds healed and

he was back running again.

Although he was running well,

Niskanen felt that he needed

more international competition

and took him to run in the

Boston marathon, where he

performed poorly due to an

insistent muscle cramp. This

sparked some doubt between

Niskanen and his fellow coaches

– what if the Rome marathon

was just a fluke? Then came

another blow: a few weeks

before the Tokyo Olympics,

Abebe collapsed during training

with appendicitis. The doctors

were able to operate in time

and save his life, but there

seemed no hope of recovery

in time for Tokyo.

Once again, Abebe

demonstrated his passion to

fulfil his duty and honour his

king and country. Not long

after his operation, he snuck

out of his hospital bed and

P a g e 1 2 A u t u m n 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

Despite the loss of

feeling in his legs,

his competitive spirit

remained

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 A u t u m n 2 0 1 2 P a g e 1 3

Mega Downwards Dog in San Francisco

Patrick Sweeney (left) defended his

title at this year’s Bare Burro 5k

whirling depths of the marketing

machine, which convinces me

that I have a problem (the

wrong shoes, too many wrinkles,

dry hair – no, greasy hair – no!

brittle hair....) and then provides

a solution in a pretty box that I

absolutely must buy.

However, once it dawned on

me that I’d been duped

regarding training shoes, I

started to think a bit more.

Along with a slowly evolving

approach to my running, with

more focus on fun, longevity

and efficiency and less on

distance, speed and racing

potential, I began to look for a

more simplistic, fun approach

in other areas of my life. What

happened? Well, I threw out a

lot of stuff! And stopped buying

so much of it too!

ith a title like this, it’s easy to

guess what’s coming next.

I mean, of course barefoot

running should come with a

warning! Duh?! Surely there’s

every likelihood of injury or

infection if you decide to step

outside with no protection for

your feet from all the glass,

stones, needles, dog poo, etc,

lying around all over the place.

It’s an adventure riddled with

danger!

Well, as my barefoot running

friends will know already, there’s

really not much to worry about

regarding physical damage.

Barefoot runners rarely, if ever,

tread in dog poo. They get

used to the debris and even

come to view it as a fun, added

challenge. Extricating the odd

piece of glass from your foot

in an amateur, minor surgery

Anna’s pause for thought Barefoot running should come with a warning

Anna’s thoughts

on various health,

exercise and running-

related topics

“I have a problem

(the wrong shoes,

too many wrinkles,

dry hair – no, greasy

hair – no! brittle

hair....)”

home procedure is actually

quite satisfying and most

barefoot runners develop

quite a knack for it. Injury-wise,

as long as barefoot running is

tackled with patience and

appropriate guidance, it’s

generally associated with

injury- reduction rather than

the other way around.

So, no, what I’m talking about

is something a little deeper and

less expected; less discussed.

For me (and many others it

seems), whilst I knew to be

aware of all of the above,

another result of barefoot

running is something that

happens more gradually.

What I’m talking about is a

subtly changing perception

of the world around me. It

goes something like this: I was

relatively happy running in

shoes. In fact, I got quite

excited about the shoe reviews

and ratings in Runner’s World,

as well as other nifty bits of kit

and gadgets that would tell me

even more accurately exactly

how far and fast I’d run. Aside

from running, I was also keen to

see the latest movies, try out the

newest mascara or test a new

‘super food’ product.

Then I began running barefoot.

I delved deeper into the

mechanics and evolution of

the human foot. I knew about

the benefits of being barefoot

already, most of the time

encouraging clients to do their

workouts minus the footwear to

achieve better balance and

overall movement. But, I didn’t

really think about it properly.

Not really. I had no idea I’d

been sucked in to the huge

P a g e 1 4 A u t u m n 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

Discussing this with one my

clients, she suggested that it

was merely my age – in a nice

way, i.e. that I was becoming

wiser and less naive. I don’t

know though. It’s rammed

down our throats practically all

day, every day (adverts are

everywhere) that we cannot

survive without investing in

solutions to our devastating (!)

problems and I think I’d have

remained with that mindset

without having freed my feet.

I know I drive people mad by

repeatedly telling them that

by running barefoot, they’ll

have better connection with

their body and a heightened

sense of awareness. But it

happens! You look at things

differently, which not only

radically changes your running

experience but also more

generally, the angle from

which you view what’s going

on around you.

Why the warning? Well, it can

start to feel like you’re looking

from the outside in.

David uses quite an extreme

analogy when he explains the

concept: he says it’s like the

film ‘The Matrix’. You’re born

as a tiny particle in a massive

machine which sucks you dry,

forcing you to spend money to

keep it going and giving you

no choice; you can’t escape.

But you’re not even aware of it

(unless you’re Keanu Reeves).

Admittedly, this is a bit of a

‘slit-your-wrists’ way of looking

at the world but hopefully you

can see his point.

Maybe you think this is a load of

rubbish, but just take a look at

some of the more well-known

barefoot runners out there, like

Ted MacDonald, Ken Bob

Saxton, Patrick Sweeney, to

name just a few. None of

them are dressed in high tech,

precision running kit. In fact,

they’ll only be wearing an old

pair of shorts and that’s if you’re

lucky! They are spiritual people

who respect nature and the

world around them. Barefoot

runners Jason and Shelly

Robillard have taken a gigantic

leap against conformity,

having sold their home, given

up their jobs and become self-

proclaimed running hobos!

And by the sounds of it, they’re

having the time of their lives!

So, this is why I think those of

you on the brink of taking the

plunge should be warned: it’ll

be life-changing in more ways

than you can imagine. David

makes the added point that

although thinking this way

might initially leave you slightly

ostracized from your peers, it

would actually be a positive

thing for Western society to

take a giant, collective step

back and cause a re-setting

of the parameters to restore

an element of balance.

Who’s in?!

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 1 5

Neo (played by Keanu Reeves) awakens from the Matrix pod,

in the 1999 American science fiction action movie

“The Matrix” written and directed by Larry and Andy Wachowski.

Send us your letters for a chance

to win a copy of:

Run Strong • Run Free: An introduction to the science

and art of barefoot running.

We’ll pick our favourite for the

winner!

email: letters@bfrm.co.uk

he treadmill, over the last

few decades, has become

a very popular piece of

exercise equipment for

convenience (dark nights or

poor weather), rehabilitation

and scientific research.

However, are treadmill sessions

the same as running overground

when it comes to allowing us to

keep our form and technique?

For the past forty years

overground running has been

subjected to biomechanical

studies but only relatively

recently has there been

research on treadmill running.

Both methods of testing have

their flaws – it can be very

difficult to obtain accurate

data for either method.

Let me explain. The only

feasible way to acquire

meaningful running

measurements is to use

allows ground reaction force

to be measured.

Now, with this supposed

advancement in correctly

measuring the kinematics

and kinetics, are overground

running and treadmill running

similar? I happen to think not!

Typically, a standard gait

analysis, such as those

conducted in your local running

shop, podiatry clinic or general

coaching session, are carried

out on a treadmill as it’s easier

in several ways: time, space,

equipment required, etc. The

latest scientific evidence,

however, suggests that a

number of modifications in your

running form occur when on a

treadmill that will more than

likely produce false positive

results, meaning that your

biomechanics will appear to

be much better than they

actually are due to the

facilitation of the treadmill.

From a kinematic viewpoint,

treadmills will cause us to take

shorter stride lengths, reduced

David’s lab Treadmills: Trick or treat?

Welcome to David’s lab

where we take an in

depth look into the science

surrounding health and sport.

Kinematics (the range of

movement of certain joints

during a task such as in motion)

and kinetics (the branch of

mechanics concerned with

the effects of forces on the

motion of a body or system of

bodies, especially of forces

that do not originate within

the system itself). While the

kinematics of both treadmill

and over ground running can

be deduced relatively easily

by the use of reflective markers

on particular areas of the

body, kinetics is much more

difficult. To obtain the kinetic

measurements of overground

running the use of a force plate

is utilized, where the subject is

FORCED to alter gait during

their running cycle to allow for

readings to be taken (try if for

yourself: start running and try

to land on a designated fixed

point without changing your

stride length, cadence or

body position) and, as for the

treadmill, it’s only been very

recently that there has been

successful development in a

generation of treadmills that

P a g e 1 6 A u t u m n 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

ground contact phase, giving

the bounce effect related

with treadmill running. So it is

less of a run (which would

involve stabilizing on each

ground contact phase and

absorbing one’s own impact

forces) but instead, more of

a bounce from foot to foot,

creating a spring-like momentum

effect, especially in runners

whose feet move slower than

the treadmill belt.

Conversely, if the runner’s foot

is faster than the belt, then there

is a transfer of energy from the

runner to the treadmill platform.

This energy transfer produces a

skidding-like braking effect and

therefore the runner works less

efficiently in terms of energy

expenditure.

So you may think that if you

find ‘your optimum speed’

then all will be fine, but it’s not

that easy unfortunately! Firstly,

when we run overground we

should constantly be altering

our stride length, cadence,

ground contact time etc.

to compensate for terrain,

gradients and all other variables

located outside, such as the

weather (wet surfaces or a

crosswind), but on a treadmill

the environment is constant,

contributing to an unnatural

running style, altered mechanics

and a decrease in adaptation to

the forces that are experienced

in overground running. 1, 4, 8, 9

This brings me on to my next

point. Our running form is only

part of the package we

require to aid in the limitation

of injury and the maximizing of

endurance. As a barefoot or

even minimalist runner your

skill and adaptive base has

to be much more advanced

than the basic shod runner.

Predictability and risk assessing

are of major importance

our stride time, increase our

cadence, encourage greater

knee angles and have our

ground contact point under

our centre of gravity (C of G)1, 2, 3

all of which are kinematic

markers relating to a better

running efficiency and form. 4, 5, 6

Along with these factors

there is also an increase in

hip extension, due to the

backward motion of the

treadmill belt and this, in turn,

creates more recoil in the

lower limbs due to better

utilization of the elastic

compounds contained in the

frontal hip and thigh areas 3, 4

- not to mention that treadmill

belts also reduce/ remove

any ‘braking phase’ as they

pull the ground contact foot

directly backwards from

beneath the body, rather

than having the body move

over the supporting foot. 3, 4

Furthermore, false negative

results (when the biomechanics

look much worse than they

actually are due to the hindrance of the treadmill)

can also happen! One is the

occurrence of increased

ground contact times caused

by the shock absorption effect

of the sprung belt platform

which, in turn, reduces ground

reaction forces (GRF) and

this effect limits elastic recoil

within the lower legs as well

as reducing the need for

quick stabilizing strength of

the lateral stabilizers. 2, 3, 7

This kinetic factor is believed

to contribute to a reduction

in the amount of energy used

in treadmill running as the

amount of elastic recoil is held

within the suspension of the

treadmill platform, and it is this

that will create the storage of

potential energy at the runner’s

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 1 7

The typical enclosed

treadmill design found

in most gyms and clinics

References 1. Nigg, B.M; et al. A kinematic

comparison of overground and

treadmill running. Medicine and

Science in Sports and Exercise.

27(1): 98-105; 1995

2. Frishberg, B.A. An analysis of

overground and treadmill

sprinting. Medicine and Science

in Sports and Exercise. 15(6): 478

- 485; 1983

3. Schache, A.G; et al. A

comparison of overground and

treadmill running for measuring

the three-dimensional

kinematics of the lumbo-pelvic-

hip complex. Clinical

Biomechanics. 16: 667-680; 2001

4. Toombs, A.L & Robinson, D.R.

Run Strong • Run Free: An

introduction to the science and

art of barefoot running; 2012

5. Romanov, N. Pose Method of

Running (Dr. Romanov's Sport

Education) 2002

6. Deyer, D. Chi Running: A

Revolutionary Approach to

Effortless, Injury-Free Running;

2008

7. Chapman, R. PhD.

Measurement of Ground

Contact Time in Elite

Distance Runners: Utilization of

Accelerometer Technology.

NPEP meeting in Las Vegas;

2008

8. Riley, P.O; et al. A kinematics

and kinetic comparison of

overground and treadmill

running. Medicine and

Science in Sports and

Exercise. 40(6): 1093-110; 2008

9. Telhan, G; et al. Lower limb

joint kinetics during moderately

sloped running. Journal of

Athletic Training. 45(1): 16-21;

2010

10. Bompa, T. Total Training for

Young Champions; 1999

11. Gambetta, V. Athletic

Development: The Art and

Science of Functional Sports

Conditioning; 2007

12. Matthews, N & Quinlan, D. Fell

and hill running;1996

along with the ability to adjust

one’s technique in order to

navigate the path you intend

to travel along. Treadmill

running will dull the senses as

well as the ability to structure

risk assessments and this will

restrict the nervous system’s

ability to compensate

accordingly, opening up

the runner to a greater

chance of injury through

slow adaptation.

Other factors such as pace

judgement can only truly be

formulated once an individual

understands their own strengths

and weaknesses on undulating

surfaces (“I maybe slower

going uphill, but I’ll catch them

back up on the descent!”)

and during hill work, both

ascending and descending

cannot be simulated correctly

on a treadmill. This limitation

suppresses other technical

factors, from secure foot

planting (learning to position

the foot correctly in steep

ascent situations to allow

continuous traction, much

like traction control on a

modern car) to developing a

good descending technique

to minimalize the forces

associated downhill running. 4, 12

In Conclusion

There is a very simple rule when

training athletes – the training

and form coaching must be

transferable into their chosen

sport. In the case of running,

if you have chosen to run

overground (competitively

or for recreation), then the

majority, if not all your training

in form, technique and stamina

must be overground to allow

the body time to adapt and

the very sensitive nervous

system ‘to learn’ the prescribed

task. 6, 10, 11 It’s similar to training

to run a marathon in a shoe

with a 2” heel lift then on the

start line leaving them behind

and completing the next 26.2

miles barefoot – bad things will

happen.

So if you want to improve your

overground running then there

is only one sure way to do it –

run over ground. And it’s the

same for treadmill running - if

you are only interested in

say, losing weight and being

generally fit, with no aspirations

to run overground then by all

means stick with the treadmill.

P a g e 1 8 A u t u m n 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 u m m e r 2 0 1 2 I s s u e 5 P a g e 1 9

Outside the lab Other peoples’ labs

recent study has

demonstrated that

breakfast is an important

meal not to be missed!

Researchers at Imperial

College, London, used brain

scans of 21 participants to

demonstrate the differences

in response to food after

having no breakfast,

compared to when they’d

eaten a large, 730 calorie

breakfast.

The scans showed that the

brain’s response to high

calorie food changed after

no breakfast, but remained

the same for low calorie

food, with or without

breakfast.

The research suggests that

the brain ‘seeks out’ higher

calorie food in response to

hunger.

Nature makes complete sense

yet again!

Source: BBC News a

etting an inadequate

amount of sleep is a risk

factor for obesity and

Type II Diabetes.

Several studies in the past

have shown how sleep affects

sugar levels and the hormones

that control appetite.

A small, recent study,

published in the Annals of

Internal Medicine, has

provided further support for

these findings. Eight men

and women were monitored

in a laboratory over eight

consecutive nights. For four

nights they were allowed to

sleep normally but were re-

stricted to 4.5 hours of sleep

for the remaining four nights.

Food consumption was

controlled throughout so that

participants were unable to

respond to different cravings

and appetite levels.

The results showed that sleep

deprivation caused a 16%

lower sensitivity to insulin and

that the response of fat cells

to insulin dropped by 30% -

similar to levels seen in obesity

and Type II Diabetes sufferers.

So – train well, eat well, REST

well!

P a g e 2 0 A u t u m n 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

Source: Amanda Gardner, Health.com

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 2 1

SOPHIE WALKER

Published by Piatkus on 4th October 2012

£13.99 Trade Paperback

'Very powerful, very moving, and an important contribution to better understanding of a much misunderstood condition'

Alastair Campbell

‘This is a book about Asperger's Syndrome and a book about running, but it's so much more than that. It's at heart a love story, testament to the power of a parent's fierce devotion to their child. Any parent will see in it something of themselves’

Gaby Hinsliff, journalist and author of Half a Wife

When Sophie Walker's daughter Grace was finally diagnosed with Asperger Syndrome, Sophie was close to falling apart. Daily difficulties fitting in at school, left bright, artistic Grace frustrated and Sophie feeling teary, sleepless and depressed.

Feeling overwhelmed by life, and fighting off a prescription for anti-depressants, Sophie determined to stop neglecting her physical and mental wellbeing and decided to go for a run. She soon found release in running and set herself the challenge of completing the London Marathon to raise awareness of Asperger’s and to make herself strong enough to support her beloved, courageous child. In running she found the strength to battle for Grace’s education, happiness and future as well as the strength to overcome her own depression.

A beautifully written and extraordinary frank account which charts the highs and lows of raising a child with Asperger’s and the challenge of becoming a long distance runner. The book began life as the popular blog Grace Under Pressure which had an amazing response from readers and was promoted by Mumsnet and the National Autistic Society and has scores of loyal readers.

Sophie Walker has worked as a journalist for Reuters news agency for fourteen years, reporting news around the globe. She has written about oil, trade and politics in Washington and has been foreign correspondent in the UK, travelling to Iraq and Afghanistan with Tony Blair and Gordon Brown.

She was selected as Ambassador for the National Autistic Society’s new Autism Action Network in October 2011

Sophie completed the London Marathon on behalf of the National Autistic Society, raising £4,000, and has signed up for next year’s too. She has also appeared recently on both the BBC and Channel Four discussing the governments proposed changes to the special education needs system.

his book tells the story of how one very sick man

morphed from an exhausted,

chubby, pain-ridden misery to

a bright-eyed, physically strong

and energetic athlete.

Written in the first person,

Anthony Field of ‘The Wiggles’

(a world-renowned children’s

entertainment group) details his

transformation in the form of a

biography which pays particular

attention to his health and how

it affected his quality of life.

Although Anthony’s battle and

suffering were at some points

extreme (all his teeth fell out at

one point and he ended up in

hospital), the majority of readers

will be able to identify with his

plight. His busy schedule,

travelling and touring with

snatched, nutritionally deficient

meals on the go, isn’t unlike the

way that many people are living

their lives in today’s society.

Anthony explains how he fell into

a downhill spiral, summoning up

all his energy to entertain on

stage and then practically

Book review How I got my wiggle back: A memoir of healing – by Anthony Field

collapsing afterwards, eating

rubbish, craving sugar and

having troubled sleep. Not

to mention his embarrassing

digestion issues with endless

emergency visits to toilets

on aeroplanes, hotels and

even back stage before an

interview.

Anthony’s coping strategies will

also ring true with most people.

Each time he met a new

medical professional or heard

about another cure for his

ailments, he would feel a

renewed sense of hope,

whether it came from a new

doctor, therapist or nutritionist.

All of these attempts at finding

the answer helped a little bit,

or so he thought, but in reality

he was making his body more

toxic with each new ‘miracle’

drug.

Now, when I read this kind of

book, I’m usually anticipating

disappointment when the

author announces the answer

to their problems and my

reaction is, ‘Oh. Not sure I

P a g e 2 2 A u t u m n 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

agree with that. Might have

worked for him/her but I’m not

convinced it’ll work for many

other people’.

However, I already knew my

reaction to this book would

be different because I’d had

the good fortune to have

read the theory and practical

applications that formed a part

of his recovery. No doubt many

of you will have heard of Dr

James Stoxen, the ‘human

spring doctor’ (and contributor

to this magazine!) who is also a

barefoot runner and proponent

of going barefoot to strengthen

the feet as part of the ‘human

spring mechanism’. Anthony

Field was lucky enough to meet

Dr Stoxen during one of his US

tours and asked him for help

before, during and after his

shows. “Work on my back” he

ordered Doctor Stoxen, because

that was where he had the most

pain.

“All of these

attempts at finding

the answer helped a

little bit, or so he

thought, but in reality

he was making his

body more toxic”

Dr Stoxen refused, and instead

looked at how Anthony walked,

concluding that his ‘spring

mechanism’ was locked and

affecting his entire movement

and bodily functions. I’ll leave

you to read the full theory, but

it is sound. If you’ve ever

massaged your feet thoroughly

He was told that The Wiggles’

act was too cheesy and some of

his writing reflects that inclination

towards the cheese-tastic.

However, this is probably just an

indication of the level of energy

that goes into the act itself and

for the most part he is very funny

and clearly wants to share with

as many people as possible that

there is an answer – there’s no

need to suffer with chronic pain

and here is the perfect place

to start. This book should - will -

become popular throughout

the world.

A highly recommended read.

How I Got My Wiggle Back:

A Memoir of Healing

By Anthony Field

Hardback: £17.99

Paperback: 288 pages

Publisher: John Wiley & Sons

(3rd Feb 2012)

Language English

ISBN-10: 1118019334

ISBN-13: 978-1118019337

before a barefoot run, you’ll

have experienced that natural

spring that you just don’t get if

you allow your feet and calves

to become tight or ‘locked’.

The book also outlines simple,

self-help exercises that anyone

can do to help improve their

natural spring and movement

and indeed, these are the same

exercises that Anthony followed

religiously to become the strong,

healthy person he is today.

Anthony also introduces the

reader to his other ‘guru’,

Doctor Richard Gringeri or

‘human engine doctor’ who

helped Anthony reassess his

eating patterns and cleanse

his system.

He attributes his recovery (which

is really what it was, although

there was no specifically named

disease) to these two doctors,

although he does point out that

it’s involved a lot of hard work,

patience and perseverance on

his part.

There are a number of photos

sprinkled throughout the

book which clearly show the

complete turnaround in

Anthony’s life. Usually, photos

of people in their thirties are

much kinder than when

they’re getting close to fifty.

However, with Anthony it’s

the other way around – he

emerged from his thirty-

something slouching, baggy

body to reveal the toned,

super-shiny specimen he is

today.

Along the way, Anthony also

details the road to success of

The Wiggles. If you’re from the

UK you might bridle at the

regular digs at the way UK

execs wanted to handle The

Wiggles, which comes across

as a general criticism of UK folks.

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 A u t u m n 2 0 1 2 P a g e 2 3

Season in pictures A. A showcase of what you have been up to for the past 3 months

P a g e 2 4 A u t u m n 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

Mladen Milic

during a

12k race

near Zurich,

Switzerland

P a g e 2 4 A u t u m n 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

Bob Allsopp of

Harborough

Athletics during

his final mile at

the Perkins

Great Eastern

Half Marathon.

Ian Hicks and his

children (Laura and

Daniel) at the

Barefoot Beach

Run in September

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 2 5

Season in pictures A. A showcase of what you have been up to for the past 3 months

Photograph by Hans R van der Woude

From left: Ricardo, Vicky,

Martyn, Robin, Tracy,

Anna & David half way

through a Brighton run

in the sun!

Georg looking

comfortable in

some great shoes

during the Great

Birmingham

Run in October!

Injury corner Are Your Stretches Encouraging your Pain Syndromes?

When viewed from the side,

a plumb line dropped from

just in front of the ear should

fall through the centre of the

shoulder, hip, and knee,

finishing just in front of the

ankle bone.

Tight muscles exert forces

on the skeleton, pulling the

attached bones out of

optimal position, leading

to compensatory shifts in

postural alignment.

There are many such patterns

that occur from increased

muscular tension. The two

most commonly seen are “Pink

Panther” and “Donald Duck”.

Pink Panthers tuck their tail/

pelvis under, while Donald

any people know that

stretching our muscles is

good for the body. But is

your stretch programme really

benefitting yours?

With today’s sedentary

lifestyle and desk based jobs,

stretching has become as

important now as ever before.

Even with an active lifestyle,

regular gym or class based

exercise, the need to stretch

correctly is still just as necessary.

The general attitude to

stretching after exercise is to

stretch all the major muscles

of the body. While this is

great for people in optimal

alignment, for the vast

majority of people it is

inadequate and results in pain.

Due to lack of knowledge

most gym instructors, personal

trainers and amateur fitness

enthusiasts haven’t the skills

or abilities to recognize the

potential pitfalls that

inappropriate stretching can

have on an individual’s

performance or rehabilitation.

Our muscles have a direct

influence on our posture and

joint ranges of motion. When

optimally aligned, muscles can

work in their most efficient

way - stabilizing and moving

the body to achieve a specific

task, whether it is picking up the

children, walking, or running,

etc.

P a g e 2 6 A u t u m n 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

Ducks stick theirs out. Take a

look around, and you will

see these postural types

everywhere.

The results of both postural

faults are short, tight over

active muscles, and long,

weak over stretched muscles.

Both postures will lead to any

number of pain syndromes

throughout the body. The

most commonly seen offender

is back pain.

Now consider the hamstring

(back of the thigh) stretch.

While it can be a great stretch

to perform, on the wrong

posture it encourages pain

and reduced performance.

In the case of Pink Panther

it would help in correcting

his pelvic alignment. Pink

Panthers hamstrings are very

short and tight, which pull his

pelvis backwards and down,

flattening the natural curve

of the lower spine, leading

to pain.

Stretching the hamstrings

would allow his pelvis to realign

into a normal position, helping

to reduce his pain syndromes.

However, with Donald Duck,

this stretch would only

exacerbate his condition.

Donald Duck’s hamstrings are

already in a stretched position.

Because muscles help to keep

our joints stable, stretching

an already long muscle will

create a loose joint, instability

and often tear the muscle

fibres leading to pain.

Before understanding the

importance and concepts

behind a correct stretching

programme I too used

generalized stretch routines.

I regularly participated in

martial arts, where a large

emphasis is placed on being

able to perform the splits. I

was a classic Donald Duck -

excessive lumbar curve and

a forward tilting pelvis. I was

desperate to increase my

splits. I stretched my hamstrings

most days, for a significant

length of time, and continued

to do this for six months. During

this period I picked up several

injuries, yet hadn’t increased

my splits level by even one inch.

All I had achieved were sore

hamstrings and injuries to other

parts of my muscular system.

Stretching a muscle that is

already long is like loosening

the spokes of a bicycle wheel.

It creates instability in that

particular area, which has a

knock-on effect through the

rest of the system, encouraging

injuries through muscular and

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 2 7

Pink Panther or Donald Duck,

which are you?

Don’t just

walk by

health and fitness industry

ever since.

Shaun’s background is in Karate,

Boxing and Kickboxing and

he competed successfully for

several years at international

level. However, after retiring

early due to injury, Shaun

became interested in specific,

individual training for sports,

rather than a one-size-fits-all

approach and from there has

worked with numerous clients to

improve their performance and

health. He has been working

at Sussex Back Pain Clinic

since 2006, where a complete

approach to pain relief and

management is offered through

a variety of therapeutic

methods delivered by a highly

experienced and professional

team.

Shaun Harris is a Chek Exercise

Coach, Advanced Metabolic

Typing Advisor and IDD

Therapy Practitioner (spinal

decompression using the

ACCU-SPINA Intervertebral

distraction dynamics

technology). Initially qualifying

as a Personal Trainer and Sports

Therapist in 2001 with Premier

Training (now Premier Global)

he has been working in the

joint weakness. The inevitable

joint restrictions and pain

syndrome are the end result.

There are many more muscles

and forces placed throughout

the human body, exerting

pressures on structures not

designed to handle the loads.

With this in mind, are you sure

that your current stretch routine

is giving you any benefit?

Assessing muscle balance,

and joint ranges of motion, is

a highly skilled practice which

is often misunderstood.

If you want to be sure that

your routine is a help and not

a hindrance, book a basic

assessment with Shaun Harris

at the Sussex Back Pain Clinic,

and receive a routine specific

to your personal needs,

progressing your performance

and enhancing your

osteopathic treatment.

CALL US : 01273 725667

EMAIL US: info@sussexbackpainclinic.co.uk

P a g e 2 8 A u t u m n 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

Functional Footwear

Fitness Equipment

Supplementation

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 2 9

London City’s First Specialist Health and Fitness Shop

by any means but it does take

some practise and there’s also

the added issue of running

alone in the dark – best not to!

Winter

Although the weather has

been doing rather strange

things recently, the Winter

months are still when you can

expect to experience the

coldest temperatures and the

corresponding unpleasant

side effects such as numb

extremities, runny noses, painful

lungs and attempting to run

with at least five layers of

clothing on, making it difficult

to even move.

Taking your time to warm up

and loosen your body is

essential. When you feel cold,

you tend to stiffen up and you’ll

probably feel this particularly in

your feet and ankles. Mobilizing

all your joints and doing some

reactive/plyometric exercises

will increase your body

temperature and give your

body a bit of ‘spring’.

If you’re completely barefoot,

you’ll find that the ground feels

more abrasive. Rough sections

that you could run relatively

easily in the summer will feel

harsher. Even if your feet are

warm when you start out (which

we would recommend) they

will get cold initially before

here’s definitely a chill

developing in the air and

as we head towards Autumn

and Winter, it’s useful to know

what you can expect from your

running experience as the

ground underfoot gets colder

and the icy breezes start to

kick in.

It is particularly important for the

barefoot runner to understand

and be aware of the challenges

that cold weather can bring.

Some barefoot runners will be

thinking of dusting off their

minimalist shoes in preparation

but others will be getting ready

for the challenge of continuing

to run barefoot throughout the

winter months.

With this in mind, we’ve come

up with a few helpful hints that

we’ve noted in the past from

our cold weather barefoot

escapades.

Technical tip Cold weather running

Autumn

During the summer months,

especially in the UK, the ground

doesn’t tend to get too hot very

often and surfaces are quite

comfortable; neither too hot

nor too cold. This makes

things easier overall, so that

even rough ground is fairly

manageable once you’ve had

a few months practice.

When the seasons begin to

change, however, the ground

begins to cool along with an

increase in debris underfoot.

Twigs, thorns and conkers start

to make an appearance, with

the added challenge of leaves

on the ground potentially

covering a multitude of hazards

that might cut your feet or at

least have you reaching for the

disinfectant.

Regarding the increase in extra

paraphernalia on the ground,

you can do one of two things.

You can either maintain your

usual running form and run over

the obstacles, using them as

extra training to toughen your

feet. Or, allow your footfall to

become even lighter and more

dance-like so that you dodge

the majority of uncomfortable

objects underfoot by paying

close attention to your

surroundings and adapting

your route accordingly. It’s

worth trying to avoid piles of

leaves altogether as you have

no idea what’s underneath

them.

It sounds obvious, but be aware

of the shorter days and resulting

diminished light. Barefoot

running in the dark isn’t off limits

P a g e 3 0 A u t u m n 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

As Barefoot Ted

says, “numb feet

are dumb feet.“

What’s underneath the leaves?!

Numb feet, frost nip and frost

bite

As Barefoot Ted says, “numb feet

are dumb feet.” If your feet turn

numb and are not showing any

signs of warming up, then it’s

probably too cold for you and

you should head back indoors for

a reviving mug of hot chocolate.

Sometimes your feet will go numb

for a little while but warm up

again fairly quickly, which is fine if

you’re able to see what you’re

running on and check your feet

regularly for any cuts/debris.

One of the strangest sensations

is when you begin to get the

feeling back in your feet. It’s

not unlike after a visit to the

dentist when you begin to get

the feeling back in your mouth

after a local anaesthetic. The

feeling comes back in an

irregular pattern so your body

awareness becomes distorted.

Some of you would rather avoid

this; others will find it quite funny.

So, it’s a case of individual

preference but also having a

solid, sound grasp of good

they warm up again. If you’re

unused to barefoot running in

the cold, cut your mileage to

start with to see how your body

and feet cope. People never

believe us (until they try it) but

your feet will end up being the

warmest part of your body by

the end of the run because

they’re moving and creating

heat through contact with the

ground.

Sometimes, if it’s snowing, we

wear minimalist shoes at the

beginning of a run to allow our

feet to warm up and then

complete the rest of the run

with bare feet. In the past,

we’ve completed entire runs

with shoes on but find that our

feet remain cold and can get

wet too, depending on whether

or not the shoes are waterproof.

Some of you will already have

experienced the blisters that

often accompany running in

wet conditions in minimalist

shoes.

Different types of snow

Barefoot runners will be aware

of the fact that, when they ran

in shoes, concrete was just that:

concrete. However, once the

shoes come off, tarmac takes

on many different forms, from

smooth, level surfaces to bits of

jagged stone and potholes.

Snow is similar, in that it has a

few different consistencies that

you don’t particularly notice in

shoes but that become quite

distinctive when barefoot.

Powdery snow is actually quite

warm, as well as soft. It’s fun to

run in – everyone loves to be the

first person to make footprints in

freshly fallen snow. Just be

aware that you don’t necessarily

know what’s underneath it, so

it’s worth running routes that

you know well, although there’s

always still some risk.

Snow that has been on the

ground for a while, especially if

it’s on grass, can be more like

ice than snow. If your feet are

already cold and feeling a

bit stingy then icy, crunchy

snow like this can be rather

uncomfortable. Try to avoid it

if possible, although it’s usually

fine as long as you’re not

running on it for too long.

The other type of icy snow is

the smooth, unbroken stuff

that you’ll find on trails and

pavements. This is often very

slippery so a quick cadence

with a focus on picking your

feet up again as soon as they

touch the ground is key. It’s a

real technical challenge so like

any extreme cold weather

running, should only be tackled

by experienced barefoot

runners or those that are patient

and sensible enough to only

do a little bit at a time.

Both these types of icy snow

have the potential to be sticky

too, so careful you don’t get

stuck!

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 3 1

Winter Solace by Hans R van der Woude taken from Run strong • Run Free: An introduction to the

science and art of barefoot running

82 High Street London

SE20 7HB 020 8778 2023

info@se20cycles.com

Parts & servicing

Race preparation

Modifications

Custom builds

Expert advice from a friendly team

P a g e 3 2 A u t u m n 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 technique so that

when feedback is somewhat

interrupted, you’re still able to

maintain your form.

We have come across barefoot

runners who’ve suffered frost

nip and even frost bite. Frost

nip is essentially a milder version

of frost bite, where the blood

is drawn away from your

extremities to try and maintain

core temperature. It’s not

always something you’re aware

of until it’s too late, so again,

keep checking your feet and

know that the wind chill factor

along with moist air will increase

your chances of suffering frost

nip/bite, as well as poor

circulation.

Basically, if you’re keen to keep

barefooting all year round, start

with shorter distances and see

Don’t:

Warm your feet up too quickly

after a run. Let them warm

up gradually and naturally –

no electric heaters or hot

showers, it’ll hurt!

Run an unfamiliar route,

particularly if there’s snow

on the ground. Limit the

unexpected as much as

you can

Expect to run the same

distance as you do in warmer

weather – at least not to

start with

Get too competitive. View

cold weather running as a

fun challenge but stay safe

Keep running if your feet

remain numb for more than a

few minutes. You’ll run the risk

of compromised technique

and even frost nip or frost bite

One last tip: avoid the yellow

snow!

how your body copes –

everybody’s different.

Here is our list of the most

important dos and don’ts:

Do:

Warm up appropriately. Make

sure your legs and feet feel

springy and responsive before

setting off

Wrap up warm, wearing

several layers including hat,

gloves and neck warmer

Carry shoes with you if you

have any doubts/concerns

Expect your feet to get cold

initially before they warm up

again

Check your feet regularly for

any cuts/debris

Breathe through your nose if

possible – this warms the air

before it reaches your lungs

S p r i n g 2 0 1 2 I s s u e 4 P a g e 3 3

Main feature A long weekend...

Main feature A long weekend...

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:

info@barefootrunninguk.com

or visit four website or more

information:

www.barefootrunninguk.com

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.

Find us at

barefootrunninguk.com

barefootrunninguk /

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youtube.com/bfruk

arlier in October we set off

on a Friday in the Land

Rover to Liverpool where

we were teaching a

workshop on the Saturday.

All was going well until we

stopped at Oxford services to

fill up…. and then couldn’t

start again.

Those of you who know

Land Rovers will understand

how they can be a little

temperamental, especially

when they are almost 30

years old! The RAC man

scratched his head and tried

hitting it (which David had

done already – it’s always our

first tactic since it’s worked

in the past!) but the engine

refused to start so after waiting

at the services (and doing

some work on this magazine)

we were ferried back to

London on a flatbed lorry.

Plan B began at 3am on

the Saturday when we set

off again, having re-packed

and reduced what we were

taking so that it would fit into

the boot of David’s car. We

arrived in Liverpool in time,

thankfully, to teach our

workshop at 8.30am.

P a g e 1 A u t u m n 2 0 1 2 I n s i d e B a r e f o o t R u n n i n g U K

Sick Landy

As you can see from the photo,

we had a real treat with the

room we’d booked. We felt

more than a little shabby in our

running clothes and subsequent

dirty feet after practising the

running drills outside.

The workshop was great fun

and as usual, we covered

much more than just barefoot

running. We’ve had some

positive feedback so it looks

as though the participants

learnt a lot as well as having

a good time.

David and I were exhausted

as we didn’t finish until 6pm

and then had to find the B&B

we’d booked. It wasn’t far

away though and had a

lovely, hot shower!

On Sunday we negotiated

the roads which was tricky

as many of them had been

closed due to the Liverpool

marathon taking place.

We made it to Sefton Park

where we were meeting a

client and then Georg and

Andreas turned up after the

session to join us for a barefoot

run. It was cold but sunny and

we trotted round for about an

hour, with Georg taking ‘action

shots’ along the way!

The weekend was certainly a

mixture of good and bad.

After a great night on Sunday

with Andreas (who’d also

been on the workshop) we

then broke down AGAIN

and Monday morning saw

us at Halford’s (car parts

retailer) fitting a new car

battery. We eventually made

it back to London though

and caught up on some

much needed sleep!

A big thank you to the

workshop attendees and

to the guys who came to

the group run. Also,

congratulations to the

marathon runners – they

went past the park at mile

22 but were still full of

determination at that point

and there was a decent

crowd to spur them on. It’s

always a heart-warming

sight to see how running

brings people together.

I n s i d e B a r e f o o t R u n n i n g U K A u t u m n 2 0 1 2 P a g e 2

Our decorative training room!

Our Liverpool group run on a

lovely sunny, Sunday morning

Barefoot Running UK news BFRUK’s Latest

I n s i d e B a r e f o o t R u n n i n g U K A u t u m n 2 0 1 2 P a g e 4

n August, during the Olympics,

we were contacted by a

journalist from BFM TV, a

French TV station. Although

they were in town for the

Olympic period, his team had

been given the task of finding

interesting cultural topics to

cover alongside the Olympic

news.

They’d only recently heard

about barefoot running and

were interested in hearing

about the benefits and how

barefoot running compares to

shod running. David and I met

up with him and his colleague

at Clapham Common and

were instructed to run up and

Well as our own personal

reasons for pursuing it.

We’re hoping to chat with

as many runners as possible

too and hear their own,

unique running stories.

If you’re attending the event,

come and say hello to us!

Entry is FREE if you register

online beforehand at:

www.runningshow.co.uk

down whilst they filmed us from

different angles. We were

incredibly self-conscious and

a little bit awkward, although

once David got chatting in

front of the camera, he forgot

his nerves as his passion for

barefoot running shone through

and they couldn’t shut him up!

Hopefully we’ll continue to

spread the word about barefoot

running and become a bit more

media savvy in the process!

e’re looking forward to

being at the Running Show

at Sandown Park on 24th

and 25th November. It looks like

it’s going to be a fun weekend,

with lots of running merchandise

to tickle your fancy as well as

a 10k run around the grounds

on the Sunday morning.

David and I will be at stand

K21 with copies of our book:

‘Run Strong • Run Free: An

introduction to the science and

art of barefoot running’ on sale

with 10% off the normal retail

price.

We’ll also be taking part in

the seminar programme, with

a talk on ‘making sense of

barefoot running’ along with

a Q&A session to follow.

We’ll be talking about the

reasons why barefoot running

is becoming so popular as

P a g e 3 A u t u m n 2 0 1 2 I n s i d e B a r e f o o t R u n n i n g U K

ur 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, now

available from our website.

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

You say:

“Anna and David make a very

good partnership, with David

irrepressibly fizzy and buzzy

and full of all sorts of diverse

and relevant experience.

You can take the man out of

engineering (one of his early

career paths), but you can’t

take engineering out of the

man. Lots of helpful diagrams

and analogies, particularly

on biomechanics. Anna, by

contrast, is incredibly chilled

and softly spoken, and though

she talks less, she’s full of

gently-delivered knowledge

and wisdom.”

Sam, Surrey

“Just wanted to say a big thank

you to both of you for doing

such a great job yesterday! It

was a very comfortable and

relaxed atmosphere and I

made quite a few notes and

picked up a number of new

ideas that I think will help me

a lot moving forward.”

Mathias, Cambridge

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

info@barefootrunninguk.com

Barefoot Running UK events Events & workshops

I n s i d e B a r e f o o t R u n n i n g U K A u t u m n 2 0 1 2 P a g e 4

Our book Run Strong • Run Free: An introduction to the

science and art of barefoot running is a comprehensive

guide into the ‘why’ and ‘how’ of barefoot running.

The book explains the theory behind running barefoot as

well as providing practical advice, drills and exercises to

help readers improve their running technique.

Although the emphasis is on barefoot running, this book is

useful for any level of runner, whether barefoot or not.

P a g e 5 A u t u m n 2 0 1 2 I n s i d e B a r e f o o t R u n n i n g U K

Barefoot Running UK calendar BFRUK’s 2012/13 Year

December 2012

January 2013

Saturday 6th

BFR UK Group Run

11.00 am

North London

Please email for more information

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 1st

BFR UK Group Run

10.30 am

Clapham Common , London

The Bandstand

Saturday 5th

BFR UK Group Run

10.30 am

Clapham Common , London

The Bandstand

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.

February 2013

Saturday 2nd

BFR UK Group Run

11.00 am

West London

Please email for more information

Saturday 20th

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

March 2013

Sunday 3rd

BFR UK Group Run

10.00 am

Moat Park

Maidstone , Kent

Saturday 9th

Run Strong•Run Free:

An introduction to the science and

art of barefoot running.

A running workshop based on our

book with the same title

Bacon’s College - London

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.

info@barefootrunninguk.com

April 2013

May 2013

Sunday 5th

International Barefoot

Running Day

10.00 am

Brighton, Sussex

Location TBC

For more information visit:

www.fastandfresh.co.uk

Booking guidelines

Bookings can be made via our

website and they close two weeks

prior to the workshop date. If you

have any trouble booking online,

please let us know.

I n s i d e B a r e f o o t R u n n i n g U K A u t u m n 2 0 1 2 P a g e 6

November 2013

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

Sheffield

Location TBC

Saturday 7th

BFR UK Group Run

11.00 am

Brighton, Sussex

Location TBC

Sunday 14th

BFR UK Group Run

10.00 am

Sheffield

Location TBC

Saturday 1st

BFR UK Group Run

11.00 am

London - City

Location TBC

Saturday 22nd

Run Strong•Run Free:

An introduction to the science and

art of barefoot running.

A running workshop based on our

book with the same title

Edinburgh, Scotland

Location TBC

June 2013 August 2013

Saturday 23rd

BFR UK Group Run

11.00 am

Edinburgh, Scotland

Location TBC

July 2013

September 2013

Saturday 2nd

BFR UK Group Run

10.30 am

Clapham Common , London

The Bandstand

December 2013

Saturday 7th

BFR UK Group Run

10.00 am

Clapham Common , London

The Bandstand

Saturday 20th

BFR UK Group Run

10.00 am

King’s Parade

Cambridge

October 2013

Saturday 9th

Run Strong•Run Free:

An introduction to the science and

art of barefoot running.

A running workshop based on our

book with the same title

Bacon’s College - London

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

Bath, Somerset

Location TBC

Sunday 29th

BFR UK Group Run

10.00 am

Bath, Somerset

Location TBC

Saturday 5th

BFR UK Group Run

11.00 am

East London

Please email for more information

Date TBC

The Running Show

10.00 am

Sandown

Surrey

For more information visit:

www.runningshow.co.uk

Run Strong • Run Free: An introduction to the science and art of

barefoot running workshop

info@barefootrunninguk.com 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

The majority of you will have seen references to

‘Movember’ on facebook, Twitter etc. along with

photographs of men with variable amounts of

hair on their top lip.

This is because each November, there is a

month-long moustache-growing event to raise

money and awareness for men’s health issues.

This idea began in Australia in 2003 and has

expanded to become a worldwide challenge.

The idea is that men begin the month

clean-shaven and register themselves online

at the Movember website (www.movember.com)

with a photograph. They are then supported by

the men and women around them, or ‘Mo Bros

and Mo Sistas’ as they raise sponsorship money,

spread the word and take regular photos to

demonstrate the progress of their fabulous

follicles!

It’s a fun way to build awareness of some

very real health issues. To find out more, visit:

www.movember.com

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 3 3

hese races – not for the

faint-hearted – are very

popular and are held

throughout the country at

various locations.

They are for those who

fancy adding a little bit more

excitement to their races, where

running is more a way of getting

you from one obstacle to the

next rather than being the

focus of the race. Scramble

over walls, underneath cargo

nets and generally get covered

head to foot in mud.

This year, just to increase the

fun factor, the race organizers

have added a night race into

the diary. This will be held at

Battersea Power Station on 17th

November. The 10k race will

take place during the day and

then the toughest bits of the

course will be condensed into a

5k hard core challenge for the

night racers.

A beer tent will welcome you at

the end of the race with a party

continuing on late into the night.

As the race creators point out,

“If candles weren’t meant to

be burnt at both ends, they

wouldn’t put the wick all the

way through”.

For more info and to enter, visit:

www.mhsurvival.co.uk

Events Stuff that’s going on

This fabulous event is taking place on the

weekend of 24th and 25th November. It is

for all levels of runner and includes a series

of seminars as well as plenty of the latest

running gear and gadgets to help you get

the most out of your running.

David and Anna of Barefoot Running UK

will be there all weekend and are looking

forward to debating the merits and

mysteries of barefoot running!

There is also a 10k race on the Sunday

at 10.30am which will take place in the

grounds of Sandown Park.

Race entry is £15 and visitor entry is FREE if

you book in advance, so be sure to visit

the website soon to secure your place:

www.runningshow.co.uk

in terms of the formulation of

some of the products out there.

I would also strongly recommend

you do a little research into the

brand you choose to go with –

make sure there have been no

label claim issues and that they

have a good reputation.

Understandably most people

today who have an interest in

their well being will naturally try

to attain better health through

their diet and exercise and

logically it makes sense to do

so if at all possible. However,

even those with the best of

intentions can find it difficult to

meet the increasing demands

which work and family put on

you. This is where supplements

come in, particularly if you are

an active individual whose

natural stores will, or have,

people began to utilize them

to either boost performance,

speed recovery or enhance

muscle size.

Today, there is such a wealth

of information available on

supplements that it is often

downright confusing. Which

is why I suggest you keep it

simple, at least until you have

a better idea of your own

needs and what your options

are. With all of the media hype

around these days it would be

easy to believe that some of

these products can literally

offer you the fountain of youth,

as well as super human strength

– simultaneously!! So it is

often best to err on the side

of caution when it comes to

the imagination of marketing

men, as well as being cautious

By Leigh Rogers

Holistic Sports

Nutritionist, Health

and Wellness

Coach

n an industry which is growing

an enormous 20% every

year, the supplement

industry is becoming ever

more mainstream. However

the use of supplements and

herbs has been around for

centuries. So there has to be

something in it, right?

Going back in history we are

all familiar with ancient Chinese

herbal remedies or even the

travelling salesmen touting

their magical elixirs and potent

potions offering the promise of

good health and vigour! And

why not, it's what we’re all

looking for isn’t it? But before

we go any further, consider

that scientific research has

proven the benefits of using

supplements such as proteins

as early as the 1940’s when

P a g e 3 4 A u t u m n 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

Supplements - keep it simple

magnesium citrate) included,

which should be ideally

between 2-4:1 calcium to

magnesium. This is known to

play an important role in

skeletal maintenance, but

more importantly is essential

for cellular energy and optimal

muscle function. Consumption

of dairy protein powders will

help to boost calcium content

but is often otherwise easily

attainable through natural diet.

Vitamin K-2 (MK7), more readily

absorbed than MK4 and has

a longer half life, is also highly

recommended as it is only

found in trace quantities in

foods. It has a number of

important key functions such

as preventing a build up of

plaque within the arteries

therefore preventing some

forms of cardiovascular

disease. At the same time it

removes any excess calcium

in the blood and deposits it

into bones.

Look out for products which

contain ingredients such as

become depleted leaving you

run down and susceptible to

illness or injury. So, it is with this

in mind that I’ll recommend a

few basics.

A good multivitamin geared

towards an active lifestyle,

but remember that not all

multivitamins are created

equal. Active individuals

simply have different needs

because in order for us to

perform at our best it is

imperative for us to have the

correct nutrition; even slight

deficiencies can cause us

to under perform. Most

multi vitamins available in the

market today have scientifically

researched levels of ingredients

based on the RDA, so any

bought from a reputable

manufacturer should be of a

decent standard as long as

they contain at least the RDA

of the following vitamins B1,

B2, B3, B12, C, D and Folic Acid.

Ratios of calcium and

magnesium (preferably the

more bioavailable form of

Bioperine (or piperine extract

– a form of black pepper

which aids absorption).

Omega 3, one of the most

widely used supplements in the

UK today. Most of us are aware

that we should be taking it for

the numerous health benefits it

offers. But it is important to

know what you are looking for

in a supplement and in this

case, don't just go for any old

fish oils. It simply isn't necessary

to supplement with Omega

6's and 9's as they are much

more readily abundant in other

foods, so it really is just the

Omega 3 you need to look for.

Then it is important to check

the information on the label as

there are a variety of kinds out

there which all offer varying

levels of health benefits. What

you are looking for here is the

EPA and DHA content, ideally

between 500-1000 mg per day.

These have been proven to

be the most effective forms of

Omega 3 for improving heart,

brain and immune function as

well as being known to work as

an anti-inflammatory.

In addition to this it is also

important to know the purity

in terms of heavy metal

contamination. What this

means is that some of the

waters in the world are subject

to high levels of contaminants

such as mercury and other

toxins and it is this which is

the other variable you can

encounter. Naturally we all

know that heavy metals are

toxic and should not be

consumed, so it is important

that the fish are sourced from

declared clean water sources.

If you are unsure contact the

manufacturer who should be

able to provide you with this

information and even a copy

of the certification which will

come with each batch.

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 3 5

Anti-oxidants

are vital for a

healthy body

when it comes to active

individuals, it benefits them to

consume more to improve

muscle function, growth and

repair.

Branch Chain Amino Acids or

essential amino acids (valine,

leucine and isoleucine) are

most commonly used to

improve exercise performance

and reduce muscle breakdown

and can be taken in their own

supplement form of a powder

which is normally encapsulated

as they don’t dissolve in liquids.

(As an additional note regarding

the recent addition of VAT - as

of 1st October 2012 - on all

sports supplements: products

such as protein powders have

been severely affected in

terms of their price and this is

coupled with the fact that the

price of whey protein continues

to rise. I would suggest looking

at other types of proteins for

example pea proteins such

as Nutralys, which is not only a

sustainable crop and GMO

free, but it is also allergen free.

Or perhaps try a blend of whey

and pea protein as a way of

cost cutting and getting a

more balanced profile).

P a g e 3 6 A u t u m n 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

Another option here is to go

for something like a Krill oil -

being relatively low on the

food chain they are considered

to have extremely low levels

of contaminants as well as

offering the same EPA & DHA

and are speculated to be

much more bio-available

(easily absorbed into the

human body), but the cost is

often considerably more.

Protein, known as the body’s

building blocks and is broken

down into amino acids (of

which there are approximately

20) which are essentially the

raw materials for all proteins.

They are utilized for a number

of the body’s key functions as

well as being found in every

part of the human body –

normally sourced within

chicken, fish, beans, lentils,

peas, nuts and red meats as

well as dairy produce and

regularly referred to as being

one of the things which made

us humans the way we are

today (if you believe in

evolution, that is). It’s thought

that through access to large

amounts of protein the human

brain evolved relatively quickly,

so from the point when our

ancestors went from being

vegetarians to carnivores the

evolution process sped up

quite dramatically. Our brains

grew which in turn improved

our cognitive ability, which

in turn made us into better

hunters which led to us getting

more protein.

Getting back to the point,

protein is responsible for growth,

building & repairing cells within

the body, making antibodies

and ensuring that key functions

are possible. However protein

is not stored like fats are and

therefore must be consumed

regularly otherwise quite

serious health issues can arise.

Naturally, this isn’t so much of

an issue with modern diets but

Nutralys Pea Protein

Protein powders

often form part

of the diet for

serious exercisers

A good antioxidant or

antioxidant blend. Antioxidants

are known as being scavengers

of free radicals that cause

damage throughout the body

which can in turn lead to

premature ageing and even

serious illnesses such as cancers.

Free radicals are constantly

flooding our bodies because

they are a direct result of

chemical reactions happening

within the body, for example

every time we breathe we

create them (and it’s not like

we can stop breathing!).

Physical activity exacerbates

the situation and can

cause slowing of recovery,

inflammation of tissue and

impairing of muscle function.

Although possible, it is pretty

difficult to consume through

natural a diet the amount

of antioxidants necessary,

which is why it is advisable

to supplement, to help the

reduction of free radicals.

The most important anti-

oxidants known are vitamins E

(composed of four oils called

tocopherols: alpha, beta,

gamma and delta tocopherol)

and C, although Co enzyme

Q10, selenium (a mineral which

works in conjunction with

vitamin E), alpha lipoic acid

and carotenoids such as

lycopene are also high on

the list of antioxidants to

consider.

With a herbal supplement

always try to go for the ‘extract’

as this generally means that it

will be a more potent form.

Also, companies are more

frequently using a pro-biotic

complex to aid intestinal health.

In conclusion

I would always exercise a

certain amount of caution

when looking at some types of

supplements, particularly pre-

workout formulas. Some of

these offer very little more than

a bit of salt and sugar at an

extortionate price and others

have previously contained

ingredients which have since

become banned substances

or have extremely high levels

of caffeine.

Consider carefully the types

of products which are suitable

for you and speak to the person

selling the goods or contact the

manufacturer directly if you

have any concerns.

Comparatively, the supplement

industry is considered to be fairly

loosely regulated and so it is

once again that I would like to

remind you to look at only using

reputable brands using the

highest quality ingredients and

manufactured to the highest

standards.

Before taking anything, do your

homework.

I have always had a personal

interest in exercise and

supplementation and so have,

as long as I can remember,

been wanting to learn

more about the foods and

supplements available to me

which can either enhance

my performance or aid my

recovery. After University I

spent several years working

in gyms which supplied

supplements to their customers.

Although many a thing may

be said about body builders,

one thing for sure was the

average standard of knowledge

on supplementation was

surprisingly high! The discussions

on supplementation in this

environment was always

interesting, igniting my interest

in the subject even more.

It wasn't long after that I

started working at Reflex

Nutrition in February 2000 and

a short while later I began

studying with the ACSM

(American College of Sports

Medicine). Although I was

unable to complete the final

exams, what I learned there

gave me a fantastic foundation

for my job at Reflex. This,

combined with regular training

by Reflex Nutrition and assisting

in staff training at shops and

gyms which sell the Reflex

range, as well as the on the

job learning experience of

nearly thirteen years, leaves

me where I am today. I was

bound to pick up a thing or

two along the way!

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 3 7

shoes, just because at the

moment it sounds as though

you’re running slightly differently

in them compared to when

you’re barefoot. We see this a

lot as minimalist shoes tend to

have a thinner, harder sole and

can therefore make quite a bit

of noise when you land. Your

natural instinct is to try and

eliminate this noise and usually

what we see is people landing

too far towards the front of their

foot, which makes the landing

quieter but ultimately puts more

strain on the calves, particularly

if the heel doesn’t contact the

floor as part of the running

gait. It sounds as though you

might be doing this, given the

sore spots on the balls of your

feet. Too much pressure is going

into that area – try shortening

your strides and make sure your

heel lands each time. Don’t

reach out in front with your foot

– think of leading with your knees

and then your foot will land

naturally underneath you.

The fact that it’s worse on the

left than the right might be due

to several things. Are you right

handed? If you’re right handed,

it means that you have more

control over your right side so it

becomes your ‘gesture’ side.

By default, the left side of your

body becomes the ‘stable’

side. In other words, if you were

going to kick a ball, you would

plant your left foot and kick with

your right. Or, if you’re washing

the dishes, you hold/clamp the

dish with your left hand and

clean with your right. This usually

means the left side of the body

is more stable but also tighter.

However, although the right side

is more under control, it’s often

Questions & answers Your questions answered

Hadley, p. 16-17, Issue 3)

alleviates the problem, the

pain eventually comes

back. Recently I’ve taken to

using a golf ball for the rollering,

and this seems to give the best

results. The problem is worse

on the left leg (the right is more

normally fine), and I’ve identified

a tendency for that side to

develop sore spots on the ball

of my foot when running in

Invisible Shoes huaraches, or

during interval training in

Vivobarefoot Evos. When fully

barefoot on these fantastic

smooth natural stone paths we

have in Edinburgh, the soreness

is far reduced or absent. It

seems there must be some shear

force on impact on that left side

that tends to happen when I

don’t get full feedback from

the ground. There’s an obvious

answer here! However, there

are times when footwear of

some kind (on our rocky Scottish

trails or in the gym for instance)

is necessary. Clearly my form is

to blame, but I can’t work out

what’s going wrong. I’d like to

find a barefoot-friendly sports

therapist to have a look, but I

have two races this month (one

10K, one 10 mile) and don’t

want to start major mucking

around so soon. Any ideas as

to obvious things to look at?

Dr Stig Walsh, Edinburgh

Hi Stig

Your problem is a fairly common

one – in fact we were working

with someone earlier today with

the same issue, except he was

experiencing more problems

with the right Achilles/calf.

Part of the problem will be the

Send your running questions

to Anna & David and they will

endeavour to answer them

for you: letters@bfrm.co.uk

Earlier in the week I ordered

your book, and I’m really looking

forward to giving that a good

old read through! I always look

forward to your magazine,

which for me is normally far

more interesting and relevant

than the majority of off-the-shelf

titles I routinely buy that are

oriented toward specific running

‘niches’. It seems you are first

on the ground with such a title,

and there is certainly a gap out

there on the shelves of W.H

Smith for something like this.

I was hoping you might be able

to give me a wee bit of advice

on a recurring problem I have,

though I realise this is a nearly

impossible without actually

seeing what’s going wrong.

Ultimately I need to attend one

of your courses, but wasn’t able

to make it when you came north

to York. Hopefully in the coming

year things will change.

I’ve been suffering Achilles’

Tendonosis in both ankles for a

while, and though rollering the

calf (as suggested by Scott

P a g e 3 8 A u t u m n 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

this when we get older and run

at consistent speeds in a straight

line which eventually limits our

movement capacity and leads

to joint restriction and sometimes

pain/injury.

All the best and let us know how

you get on!

Thanks for sending the book off

so quickly – it just arrived with

me now! It certainly looks nice –

lots of really well chosen and

constructed diagrams, and a

great section on drills and

exercises. I can see a massive

amount of work has gone into

this, and I’m looking forward to

getting into it.

Wow – thank you for giving so

much advice, and really brilliant

advice at that!! You mentioned

several things I really hadn’t

considered at all, despite having

read around the subject a great

deal over the last year or two.

I am indeed right handed, so

there probably is an immobility

issue on the left side. Likewise,

I tend to have right knee pain

(less so when running, but

particularly so when using stairs),

which would tie in well with

what you said about over

mobility on that side. I recently

(as in the last few days) started

to do single leg squats –

although these hurt the right

knee like hell to start with, the

pain is getting better the more

of them I do.

I’m also pretty sure you’re spot

on about attempting to alleviate

the noise made by the shoes

(especially with treadmill work)

by rising onto my toes. I was

consciously aware of trying to

land more quietly, and that

probably was how I was

reducing the noise.

I should have run the Great

Edinburgh Run 10k yesterday,

but in the end decided to run

an 11k circuit where I live in

West Lothian. I made an effort

to land more mid foot, but

with what felt like an increased

flexion at the ankle (following

your advice about ‘landing with

the knees’). The result? The 11k

I did was no real problem with

no sore spots on my soles; today

my Achilles’ tendonosis is barely

noticeable, although my calves

are sore higher up than they

have been. I haven’t had sore

calves for quite some time,

which to me shows there has

been a genuine change in

form. I can’t say how pleased

I am, this is great!! I’m really

looking forward to giving the

drills in your book a go. You’ve

really shown how great your

knowledge and experience is

in coaching and dealing with

form correction. It goes to

show how useful attending one

of your courses will be, and I

really wish I was able to attend

the one in Liverpool on Saturday,

but I have to be somewhere

else on that day. I’m not put

off coming down to London

though. If there were enough

interest I think you’d like

Edinburgh as a barefoot-friendly

city (not until well into the

summer though). I don’t know

anyone who is actively running

barefoot other than me in the

area at the moment, though I

more mobile which can lead to

lack of stability which can also

cause issues at the hip, knee

or ankle. Try and do plenty of

mobility exercises for both

ankles.

It’s worth you getting someone

to film you when you run. You

might also be running with an

uneven stride – see if you can

spot this on film. A good way to

remedy this (as well as working

through the drills and exercises

from the book when you receive

it!) is to use a metronome and

practise running up and down

with an even rhythm. 160 -180

strides per minute is the optimum

cadence (stride rate) so play

around with it to see what feels

most comfortable for you.

Sometimes there’s also a lack

of ‘spring’ involved (see James

Stoxen’s article in the summer

issue of the magazine). Keep

doing the rollering but focus

particularly on releasing your

feet, maybe using your own

hands for massage rather than

a golf ball. Reactive exercises

(there’s lots in the book) will

help you develop or re-discover

your body’s natural spring.

Zig-zagging when you run too

is also very useful. Watch how

children run when they’re

playing – they hardly ever run in

a straight line and they change

their speed constantly. We lose

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 3 9

Tendonosis is often confused with

tendonitis, but they are different

conditions. Tendonosis causes no

redness or warmth in the surrounding

soft tissue, although the area can

be painful to touch. It develops

gradually and can last over a long

period of time. When seen under

a microscope, inflammatory cells

are not present, although chronic

damage and microscopic tears

of the tendon may be seen.

appropriately during eccentric

loading (when you land and

bend your hip, knee and ankle,

gathering potential energy)

which leads to a more efficient

‘spring’ mechanism during the

running gait. However, shoes

will still disrupt ground reaction

force (the opposing force to

gravity) which will have more

of a damaging impact on your

joints over time.

You asked specifically about

speed, although you didn’t

mention how drastically your

speed has been affected. I’m

also not quite clear if you mean

speed as in ‘how fast you can

sprint’ or your speed over race

distance. Most people find

(with the appropriate amount

of practice, which varies

between individuals) that their

race times decrease with

barefoot/minimalist running

because they’re running more

efficiently. This can take quite

a long time though, so one of

the main rules is to remain

patient.

Actual speed work (intervals,

sprints, etc.) shouldn’t be

slower once you’ve adapted

your running form. If you are

completely barefoot, sprinting

speed takes time because it

hurts the soles of your feet to

start with!

My question to anyone who

emails me about speed is this:

why do you want to go faster?

If your choice was to run faster

and faster races but ultimately

damage your body, OR enjoy

running, at whatever speed, for

as long as you live, what would

you prefer? Injuries are always a

result of one, or a combination,

of these: doing too much too

soon, either through distance

or speed and/or poor running

mechanics. Sprinkled into the

mix are other factors such as

Hi Darren

My cousin John forwarded an

email from you about barefoot

running. I’m so glad you think

I’m hard core! London streets

aren’t so bad though – you

learn to spot the glass and piles

of vomit early on so you can

nimbly avoid them.

Firstly, barefoot running and

minimalist shoe running are not

one and the same. If you try

a little complete barefoot

running, you’ll understand what

I mean. I’m not anti-shoe (shoes

are tools to use when necessary)

but running is about good

technique and this is easiest to

find without something attached

to your body that shouldn’t be

there.

It’s also not just about foot

strike. This is something the

media has picked up on and

something that can be tested

in a lab, which is why there’s

so much about it on the

internet. It’s certainly true that,

generally speaking, your foot

lands differently when you’re

not in shoes, but that isn’t the

only aspect. It’s about whole

body mechanics and how

the direct connection to the

ground with your foot disperses

forces correctly and efficiently

through your foot and up

through your body. You should

land with your foot underneath

your centre of gravity, rather

than out in front of you; this

then means that you’ll naturally

land more mid-foot. People

tend to run with too long a

stride when in trainers, so they

reach out in front of them and

this is when striking with the

heel first happens (and causes

problems).

Zero drop shoes are better

than those with a heel because

they allow your calf to lengthen

do know two who tried it and

decided it wasn’t for them.

Dr Stig Walsh, Edinburgh

This email was sent to Anna’s

cousin:

I am getting into barefoot

running (but not completely

barefoot mind you) I’m more

of a minimalist runner and still

rely on a certain amount of

cushioning.

From what I understand

barefoot running promotes

your feet to land on the forefoot

instead of the heel by way of

having no increase in height in

the shoe between the heel

and forefoot. My road shoes

are a 4mm heel to toe drop

and my trail shoes a 3mm which

is moving the way I run into the

right direction to go completely

zero drop soon which is barefoot

running.

Your cousin look s a bit hardcore

though. I’ve looked on her

website and she actually runs

without shoes on… through

London!!! I intend to progress

to zero drop but I’ll have

specialist shoes for that - exactly

the same as barefoot but

without the risk of stones, glass

or even worse - dog poo!!!

It would be good to rack her

brains with regards to barefoot

running and more specifically

speed. I’ve found with all the

ultra training in minimalist shoes

has affected my speed work. I

can run far now but my 10k, half

marathon and marathon speeds

have been affected. I’d like to

know her opinion on whether

you can run fast barefoot and

how to train for it

Darren, London

P a g e 4 0 A u t u m n 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

obviously running wrong as my

knees went to jelly at mile 20

and I was not in a good way.

My speed in recent interval

training is also slower than it has

ever been.

However - your question asking

why I want to go faster has hit

me like a truck!! The answer is -

I guess it’s to be sociable. All of

my running buddies will happily

go out for a 10k, 10 miler or even

a 20 mile long run if they are in

marathon training. They are

constantly trying to gain a PB in

these distances so social running

and training has to be on their

terms at their pace/speed.

Asking for someone to

accompany me on a 40 mile

Sunday run starting at 5am

running at 10 min/miles never

gets any takers.

What I’ve come to realise

over the past few weeks is that

I actually prefer the long

distance. The 100 miles. The

“are you mental” response

when people talk to me about

it. The mentality of the other

runners that you chat to during

the race. The challenge of

staying awake for over 24 hours

while constantly moving. But

most of all - to run on my terms

for the reasons I want.

Although your last email was

so informative with regards to

barefoot running it was more

effective as a realisation of

what I want out of running - I

can’t thank you enough for

that. I’ll definitely be buying

your book and will look forward

to meeting you at a show, race,

run or whatever some day.

You can now call yourself a

barefoot running specialist,

running coach, running author

and now a running

psychotherapist!

runners:

www.thebarefootrunners.org

Hope this helps

Sorry I haven’t replied sooner to

thank you for your email - it has

given me a lot to think about.

I’ll definitely be buying your

book but I won’t be able to

make the running show - it’s my

wedding anniversary on the 24th

and I have a local Ultra race on

the 25th. You’ve hit the nail on

the head in response to my

speed as I in myself didn’t quite

know what I was asking. Over

the past 2-3 years I’ve got into

ultra marathon running and this

year did my first 100 mile event

on the North Downs Way. The

build up to this involved lots of

long training runs which spurred

me onto minimalist trainers

which really did help as I had

knee problems before hand.

Touch wood I haven’t had any

since running in a 3mm drop

shoe.

My training and overall running

pace slowed right down and I

failed to keep up any speed

work - mainly because of the

amount of miles I was putting in

was draining in itself.

Anyway- in my quest to get the

sub 3hr 26.2 marathon I entered

into one. Trying to keep the

pace was too difficult and I was

diet, sleep quality, inadequate

training (and resting) and

SHOES!

I would need to ask more

questions and see how you

move/run to give you an

accurate answer, but I suspect

you were probably ‘cheating’

in conventional trainers,

bounding rather than running

and using the trainers for spring

rather than your soft tissues and

joints. In minimalist shoes, your

body is probably working more

as it should. If you feel that you

must increase your race speeds,

you’d probably benefit from

more cross training – plyometrics

in particular. Self massage using

a foam roller might also be

useful (do a search on youtube

– lots of examples on there).

And again, be patient – you

may find that you just naturally

speed up over time.

We have a book out (John may

have mentioned) which explains

much of what you need to know

and is cheaper than personal

training! You can buy it from

here: www.trcpublishinguk.com

David and I will also be at the

Running Show in November

(www.runningshow.co.uk) and

entry is free if you register online

beforehand (£12 on the door).

Lastly, this website is a great

resource for barefoot/minimalist

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 4 1

long with the release of their

new DVD, Michael Sandler

and Jessica Lee took a few

moments out of their hectic

schedule to answer a few

questions for us about their

thoughts and experience with

barefoot running.

Here’s what they said:

What aspect of barefoot

running do you enjoy the most?

Michael: Connecting with

the earth and the incredible

freedom and feeling health

and joy it gives me. Dancing

barefoot on the road or the

trails, I feel like a kid again!

Jessica: For me, it’s an

opportunity to unplug from the

material world and plug into the

natural world, which is healthier

for the mind, body and spirit.

The extra awareness I perceive

from my surroundings through

my feet help me stay present in

the moment. And like Michael,

suddenly it feels like playtime .

trails (or muddy trails if it’s rained)

and trails with soft pine needles.

Occasional obstacles like big

boulders and tree roots are fun

to manoeuvre around too.

Both Michael and I love wide

open landscapes, the feeling

of being on top of the world,

and crisp clean air, so we’re

usually both happy anywhere

at high altitude. Any time is a

good time to run as long as I’m

not fatigued.

What’s your favourite minimalist

shoe?

Michael: First, I always look for

shoes without a rubber sole to

give me the greatest electrical

connection to the earth, and

feel of the terrain possible.

That’s also why I’m barefoot

over 90% of the time, but if I

need to be in a shoe, then it’s

terrain dependent. For the

most part it’s a Soft Star Dash

moccasin with a leather

bottom, and if the conditions

are incredibly gnarly, then it’s

A conversation with… Michael Sandler and Jessica Lee

What’s your recipe for your

favourite run, i.e. terrain,

weather, place, time of day?

Michael: Getting up hours

before the sunrise, heading

uphill to a high elevation trail,

bringing the camera, then

running in the dark until the

sunrise; stopping to take

pictures of “the show,” then

sitting and doing a mediation

with the sun, before running

back home again with a

permanent grin glued to my

face.

Jessica: My recipe includes

having no expectations for time

nor distance and sometimes

even which route to take.

To keep running fun, I try to

approach it like a child.

Children never plan out their

playtime. They seldom map

out a course before they

head out and they don’t bring

a stopwatch either. They play

until they’re tired. As for

favourite terrain, I love dirt

P a g e 4 2 A u t u m n 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 Altra Sampson with a flat

rubber sole.

Jessica: At present my favourite

footwear for most excursions are

my Soft Star Dashs like Michael.

I also love the FeelmaxKuusas,

but wish the synthetic material

was more breathable. There is a

benefit to minimal breathability

and that’s keeping my feet

warmer in colder conditions.

Basically, I want to maintain as

much sensory feedback from

the ground as possible, but

have just enough sole to take

the edge off really rough terrain,

like lava rocks or sharp gravel.

What other exercise do you do

apart from barefoot running?

Michael: I’m walking and hiking

barefoot even more than I’m

running. In addition I cycle two

to three days a week, always

pointing myself up the steepest

hill I can find, and also love

playing with my aerodynamics.

Lastly I do one-legged strength

and core drills which are

found in our DVD, stretching

(particularly with a foam roll),

and lots of time on a rebounder,

a type of mini-trampoline for

recovery and over-all springiness

of the body.

Jessica: For the most part, I’m

doing the same exercises as

Michael, though he’s more

disciplined than I am. I tend

to do my cross-training

spontaneously when I’m out on

the trails – balancing on tree

stumps, running across logs,

climbing trees, etc. In the DVD,

I call it “Nature Play.”

What are your personal goals

with barefoot running?

Michael: To spend more

time running, walking, and

connected to the earth,

practicing more of what we

manoeuvre like a ninja.

Finally, a couple of questions for

you to answer together:

What’s a typical day like in the

life of Michael and Jessica?

Michael tends to head for the

hills for an early morning run/

photo shoot, while Jessica

hangs back to keep the

business going. From there it’s

an early-morning meditation,

sitting on the earth, followed by

time at our computers (sitting

on grounding pads). We usually

break mid-day for a raw-food

lunch sitting on the front lawn

(plus plenty of green smoothies

through the day). Then we may

head out to a farm to pick some

greens, get a little more work

done, then it’s out for a late

afternoon/ early-evening run

with the sunset out on the trails

(camera always in tow); then

back to unwind. We try and do

as much as we can outside, and

without electricity whenever

possible, and keep the driving/

travel-time to a minimum. Every

day we ask what’s the smallest

eco-footprint we can make.

What are your plans for the

immediate future for RunBare

and longer term plans?

P a g e 3 8 A u t u m n 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

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 4 3

preach. And to learn from the

earth and indigenous people,

and discover a more natural,

healthier way to live and coexist

with our planet. I’m also training

to gain the fitness necessary to

travel the world and run and

hike with indigenous people

everywhere, no matter the

distance or duration. Just for

kicks I’m working on hills, to

run and dance straight uphill

faster than I ever have before

(I love running above tree-line

thousands of feet above it

all). A last goal would be

able to keep up with Jessica

on her sprints, and amazing

manoeuvres through the forest,

though that’s a toughie!!!

Jessica: I want my barefoot

running and barefoot cross

training to become more and

more fluid. While Michael

runs like a powerful steady

locomotive, running mile after

mile after mile, I’m a sprint-walk-

sprint-hop-sprint-climb-sprint

kind of runner. I’m sporadic -

running in short bursts, burning

out, recovering and going

again. Shorter recovery periods

would be fun and being even

more nimble and light so that in

a flash, I’m on the ground and

next thing you know I’m up in a

tree. Perhaps my real goal is to

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 3 7

Barefoot Running, The Movie:

Free Your Feet to Minimize Impact, Maximize Efficiency and Discover the Pleasure of Getting in Touch with the Earth We had a blast working our tails off this winter, filming the ultimate barefoot running DVD in Maui, Hawaii. You’ll find everything you need to know about safely easing into barefoot running, from foot strengthening to proper posture, running form and recovery, all with a greater sense of awareness of your body and the world around you. Be inspired to go out and play like a kid again!

OUT NOW!

www.runbare.comm

In our immediate future, we see

a successful movie release,

where runners of all kinds

can be exposed to the joy of

barefoot running. Next, we’ll be

looking at where we can go to

learn from indigenous people.

We’re feeling the need to

stretch our legs, travel, and learn

about more natural ways that’s

more in balance with Mother

Earth. Then in March we have

the release of Barefoot Walking,

a book for everyone we’re

very excited about! There’s

also the possibility of holding a

multiday destination retreat

over the winter. Right now

we’re positioning RunBare

to help educate people

worldwide about connecting

with the earth, sustainable

living practices, and how to live

and heal more naturally.

Thanks guys! We wish you all the

best with RunBare Movie.

For more info on Michael,

Jessica and their company

RunBare, please visit:

www.runbare.com

P a g e 4 4 A u t u m n 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 u m m e r 2 0 1 2 I s s u e 5 P a g e 3 9

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coming up, the Conservancy

supervisor yells ‘Go!’

The road is less gravelly than the

parts I run. My Leadvilles handle

the rocks easily. Still occasional

bumps, but these soles are thick!

That said, Katherine is doing

fine in her VFFs, running on the

smoother edge of the road. It’s

uphill, enough to keep us slow,

but not so steep as to be

annoying. We even pick up

another VFFer after a while,

down from Seattle for his first

marathon as well. Dude’s got

like four kids, including a new

born. I don’t see how people

like that can stay active

enough to run marathons.

Crazy.

The first aid station, at Mile 8,

is at the northern most part of

the route. From here, the five

or six of us in our ‘group’ line

out on the Wildwood Trail,

which runs the length of Forest

Park. And although there are

some small ‘ups,’ the trail

generally seems to be going

either level, or downhill-ish.

And we’re off the gravel! This

would be basically good

barefoot terrain.

Our pace so far: slow and

steady. Not getting passed,

and not passing many people,

so about perfect. The only

problem seems to be footing:

Both Katherine and I take some

spills. My Leadvilles are a little

longer than I’m used too, so the

tip catches on sticking out stuff.

That, and/or I’m just a wee bit

clumsy. The rest of our group

eventually passes us, including

Croc Lady. Katherine doing

well, though starting to feel

the cold dark. Fortunately I

actually have Katherine to talk

to, who I met on a BRS meet-up

about a month ago. This is her

first marathon. It was going to

be the Portland Marathon in

two weeks, but I conned her

into doing this, as a ‘training

run.’ She’s another barefoot/

minimalist runner, sporting her

VFFs today. I’m trying out my

new Leadvilles, heavy duty

huaraches from Barefoot Ted’s

Luna Sandals. Some of the trails

here are fairly rocky, and we’ll

be on some gravelly roads, so

I’m giving 6mm of rubber a try.

We spot a few other VFFers.

Also: a woman wearing Crocs!

Does that count as minimalist

or not? ‘Croc Lady’ says she’s

been running in them for years

now. She doesn’t like the toe

sockets of the VFFs, though

didn’t seem to be aware of

minimalist shoes like Merrells.

I never do get to ask her the

why/how though. Without

much ado, and the sun just

ever going to happen again

in my life probably, but I’m

actually walking from my

door, two blocks to a marathon.

I live near the Forest Park

Conservancy, in northwest

Portland and have already run

its trails, so when I saw the sign

for this marathon, I couldn’t

resist, even with the perhaps

steep price of $150. I’ll be

saving money not having to

drive, and all proceeds support

the Park, which I’d do anyways.

At Montgomery ‘Park,’ a

huge office complex, and a

well-known landmark around

Portland, I get on one of the

shuttle buses to take us to the

actual start of the marathon.

The half-marathoners will be

starting an hour later in

Macleay Park, my normal

entry into Forest Park, only

four blocks up the street, and

we’ll all end there as well.

The bus dumps us at a dirt road

farther north, where we wait in

P a g e 4 6 A u t u m n 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 Green Room

Forest Park Marathon

Jon and Katherine at

the finish line

doubts as we pass beyond

13.1 miles and into uncharted

territory for her. At about Mile

16, she really wants to deploy

her iPod and hear some music,

which I understand. She needs

tunes more than me for moral

support, so we agree to

separate. I feel bad for

abandoning her, and I think

she feels bad for holding me

back, but we’d agreed ahead

of time that we would both

just run at our normal pace.

She’ll be fine.

I pick up the pace a little,

and catch up to a guy with a

weird technique, and/or he’s

just got super long legs. Hardly

looks like he’s moving at all,

but I have a hell of a time

keeping up. Weirdly, I find

myself with energy. Instead of

my normal ‘penguin waddle

to the finish after burning out

early,’ I’m actually still running,

in large part to the still general

downhillness, though also

perhaps to my Leadvilles,

allowing me to be not so

dainty: I simply let gravity work,

and don’t have to worry about

poking my foot. Which leads

to the question: whither my

barefoot running? If I was doing

this barefoot, I’d still be picking

my way along that gravel road.

Do I remain pure to barefooting,

because it feels good, or do I

go ‘heavy duty minimalist’ with

Leadvilles and thereby increase

my speed? And by barrelling

down these hills, am I falling

back into the potential injury

zone that ‘normal’ shoes bring,

putting more stress on my joints?

I still feel like I’m running light,

picking up my feet rather than

slamming them down. I don’t

know. Seems to be a question

of, do I want to be a ‘barefoot

runner’ (in which case I run

slower) or a ‘runner’ (using

barefooting or minimalist-ing,

as an option).

I like races, and don’t view

them so much as competition

as ‘group efforts’, inspiring each

other to run better, in the same

way a yoga class makes one a

better yoga practitioner than

merely doing yoga at home.

I just don’t want to be at the

end of the pack and get to the

finish when the organizers are

already packing everything

up. Going minimalist (at least

on trail runs, not really on

pavement) helps me go faster

and keep up with shodheads,

and I like being part of the

pack. My thought-ramblings

after twenty miles....‘

‘Normal’ runners appear - just

out for their normal runs, the

Park not closed off. Doesn’t

slow things down, no crashes,

though not the best day for a

high school cross country team

to be out running ‘against the

stream.’ My energy level stays

high, running faster now than

some points in the first half.

Again, downhill helps. If I keep

lifting my feet fast enough, I

can keep barrelling down,

which in turn kind of inspires

me to run faster in the straight-

aways. Or did I finally find the

right combination of food to

eat yesterday? Or is it the

bagel and peanut butter from

this morning? I don’t know, but

I’m digging it. I even finally

pass ‘Legs’ McGee, and

people who passed me earlier,

including that VFFer from

Seattle, who’s now walking.

Oy. And now I’m in familiar

territory, the Wildwood Trail

I’ve run on. I know exactly

where I’m going, and don’t

even need the friendly

volunteer pointing to the

turnoff and saying, ‘Less than

a mile to go!’

Time to kick it into overdrive!

Of course this trail isn’t closed

off, and it’s a popular one, so

all kinds of normal people are

out for a Saturday stroll, though

they seem aware a race is

going on and get out of my

way. Still, weird, since I’m like

the only runner I’ve seen for a

while, and I don’t catch up to

any. But voilà, there’s Macleary

Park, with the finish line, and a

kind of pathetic-looking crowd

of about twenty people. But,

they clap and cheer, and I

sprint across the line. 5:01! Ha!

A PR by a half-hour!

Katherine comes in a half-hour

later. Yes! Her first marathon!

She did it! And in way better

condition that I was when I

did my first one. She also adds

another possibility as to my

quick finish: That the route

might not be in fact 26.2 miles.

While she started her Garmin

a little late, it registers as her

having gone 23 miles. So

hmm....

Time to go. The best part?

Simply walking four blocks

back to my apartment and

getting in a hot bath.

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 4 7

“I like races, and

don’t view them

so much as

competition as

‘group efforts’,

inspiring each other

to run better .”

If you would like

to advertise in

Barefoot Running

Magazine, please

contact us at:

info@bfrm.co.uk or

call 0845 226 7302

backwards.”

I’ll tell you what Danny and I

proposed, instead, in just a

moment. But first, let’s back up

to the question that started it

all.

“How do you transition!?”

The idea built into the question

itself seems to make sense. If

you’re wearing a motion-

controlled shoe with a 3″ heel

and a $400 orthotic, it seems

logical that you need to slowly

wean yourself from all that

support. It seems clear that you

would need to get comfortable

in a lower and lower heel until

you’re ready for barefoot.

But things are not always as they

seem.

Here’s the bottom line: There is

nothing that “prepares” you for

being barefoot. Nothing.

Not “zero-drop” shoes (where

your heel is at the same height

as the ball of your foot. Not

Vibrams. Not a thinner insole.

Not even huaraches - more

about those in a second.

Anything that you put on your

ast year I was on a panel

discussion about barefoot

running. At one point,

someone in the audience

asked “So how do I transition

to barefoot running?”

Before I could respond, a

well-respected physical

therapist suggested the

following:

“First, switch to a slightly lower

heeled shoe than what you

have. Run in that for a few

months. Then add a racing

flat, maybe one day a week

for a while… then add an extra

day every month, until you can

run in those. Then maybe try

something like Vibrams on a

soft surface, like grass in a park.

Work up to being able to run

on the grass… then try a soft dirt

path. Eventually you may be

able to run on hard surfaces,

but don’t do that too often.

And I don’t recommend being

totally barefoot because you

could step on something.”

The only reason I didn’t interrupt

him was that I was in shock. I

couldn’t believe what I was

hearing. But then he tossed

out this next line:

“Expect to spend about 2 to 3

years making the transition.

That’s how long I’ve been doing

it and I’m still not there.”

And that’s when the politeness

stopped.

“Hold on,” I said, “this is

completely upside down.”

Danny Abshire from Newton

jumped in as well, “Right, that’s

feet will change either your

stride and biomechanics or the

amount of sensation you’re

feeling in your feet (or both)

compared to being barefoot.

So once you take off your

shoes, or fully feel the ground,

you’ll need to learn to move

differently.

Here’s where some people stop

reading what I’m saying and

respond with two arguments

(to points I’m not making).

First, they’ll say, “Oh, so you’re

some sort of barefoot purist!

Who are you to tell me what

to wear or not wear?”

To be clear, I’m not telling

anyone what to wear and I’m

not saying barefoot is the only

way to be (the majority of my

time I am in Invisible Shoes).

This article is about the myth of

“transitioning”, not about your

footwear, or lack thereof.

Secondly, people will say,

“Yes, but switching to a racing

flat or zero-drop shoe will give

your Achilles time to stretch

and strengthen, and that

better prepares you for being

barefoot.

”To them I say, “Not always and,

even if it were true, there’s a

better way.”

Keep in mind that the biggest

reason for going totally barefoot

is that feeling the ground with

your skin gives you the most

feedback about your form.

Feedback that, if you attend to

it, can inspire you to change

your gait to something more

efficient, easy, and natural.

P a g e 4 8 A u t u m n 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 only reason I

didn’t interrupt him

was that I was in

shock. I couldn’t

believe what I was

hearing.”

Sashen speaks How NOT to start barefoot running

Running in Invisible Shoes is,

really, the same… if they

covered everywhere you

stepped in 4-6mm of flexible

rubber.

I’ve seen hundreds of people

in VFFs (Vibram FiveFingers) or

racing flats who still heel strike

or have some other gait pattern

where they aren’t getting

much if any extra “Achilles

strengthening and stretching”.

So, what’s the better way to

“transition” that Danny and I

chimed in with?

Take off your shoes (or put on

your Invisible Shoes), find the

hardest and smoothest surface

you can find (like a bike path

or street) and run.

But only do it for about 200

yards.

Then see how you feel the next

day.

You may be sore, you may be

fine. If you’re sore, wait until

you’re not. Then go try again,

and add 100 or 200 yards.

Repeat.

I think of this as the “Shampoo

method” of barefoot running.

Instead of “Lather, Rinse,

Repeat,” it’s run a little, rest,

repeat (and run a little more).

Keep in mind, there are two

types of soreness. One is from

using muscles you haven’t used

in a while, or using them in a

way you haven’t used in a while

(if ever), or using them a bit

more than usual.

The other is from doing

something wrong. Like doing

way too much distance (which

part of 200 yards was confusing

to you?), or trying to stay on

your toes without letting your

heels ever touch the ground

(Not necessary… land mid

or forefoot, but your heel can

touch down. No need to do

200 yards of calf raises).

In other words, a little soreness

is probably normal. A lot of

soreness is telling you to try

something different.

And this idea that you need to

be on soft surfaces. Completely

wrong. And wrong for the same

reason that you don’t want to

be in cushy running shoes.

Give yourself a soft surface

and the odds are good you’ll

heel-strike. Plus, soft surfaces

don’t give you the feedback

you want, the kind that can help

you quickly learn a new and

better way to run. I’ve seen

barefoot runners who’ve only

run on grass, and they usually

look like shod runners who lost

their shoes.

Instead of thinking that you

can work your way to barefoot

or huaraches slowly, go there

immediately. But work your way

up in time/distance slowly.

All the strengthening that you

want to do before you run

barefoot, you’ll get that faster

by running barefoot.

To misquote Yoda’s famous lines

“There is no try. Only do.”

There is no transition, only run.

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 4 9

“May the

Force be with

you.”

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 A u t u m n 2 0 1 2 P a g e 4 3

This is a superfood,

powdered drink

containing a unique

blend of antioxidants,

developed to revitalise

your body and mind after a challenging Bikram yoga

session or just to help provide you with a boost at any

time of day.

It comes in two flavours - original and berry - and

can be found, along with many other exciting yoga

products, at www.urbanyoga.co.uk

P a g e 5 0 A u t u m n 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

‘Invisible Shoes’ have been rebranded and are now ‘Xero Shoes’.

Along with the new brand, you can also now get the shoes in

COLOUR! From salmon pink to mocca earth, you now really

do have the wherewithal to create your own unique pair of

huaraches.

Xero Shoe founder, Steven Sashen, has put together a little video

of the Xero Shoe premises and an introduction to some of the

new colours – visit: www.youtube.com and search ‘Xero Shoes in

COLOR’.

To purchase Xero Shoes and find out more, visit:

www.xeroshoes.com

We are pleased to inform you that you can now buy Xero Shoes from here in the UK!

Tracy Davenport, a keen barefoot runner based in Brighton, set about investigating

how to import the footwear after they became her shoe of choice for those situations

when foot protection is necessary.

Tracy is selling both custom made Xero Shoes and DIY kits, via her fantastic new

website: www.barefootbritain.co.uk. Xero Shoes are becoming one of the most

popular amongst the minimalist options and are the favourite choice for the

Barefoot Running UK team.

Drop in and visit Tracy’s website and get yourself a pair now!

The first female runner not too

far behind with a brilliant time

of 2:54:54 was Avril Mason.

Each runner was fortified with

a hot dinner at the end of the

race, courtesy of Baxter’s.

To take part in this popular

event next year, visit

www.lochnessmarathon.com

for more information.

n 30th September over 9,000

people took part in this

annual event which offers a

variety of races from marathon

distance right down to the

‘Wee Nessie’ – a mini race of

400m for children under five.

The winner of the marathon,

which takes in breathtaking

scenery throughout the route,

was Ross Houston, completing

the race in a very impressive

2:20:24.

National news The latest national news

P a g e 4 4 A u t u m n 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

he future of the Olympic Park

in London was surrounded in

doubt and controversy for

many months leading up to the

Games. However, modifications

are now underway that will see

the site transformed into a multi-

purpose sporting venue as well

as offering thousands of new

homes.

There will be 25 different sporting

activities on offer as well as

open spaces for cycling, walking

and running. Around 8,000 new

homes will be created within 5

‘new neighbourhoods’ and a

number other events such as

music and comedy shows will

be held at the arena every year.

For more information on the

project, visit:

www.noordinarypark.co.uk

Athletics is increasing in popularity

The number of athletes registered

with England Athletics has risen

from 96,000 in 2007/8 to over

121,000!

The E.R.R.A has a new venue

E.R.R.A will now hold their

national road relays at Clumber

Park in Notts. See the website for

details! www.englishroadrunningassociation.co.uk

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 5 1

Courtesy London Legacy Development Corporation

Despite being given little hope

of ever walking normally,

Feldenkrais refused surgery and

instead applied his extensive

knowledge of anatomy,

physiology, psychology and

engineering, as well as his

mastery of martial arts, to

healing his own knee. His

insights contributed to the

development of the new field

of somatic education, and

continue to influence disciplines

such as medicine, gerontology,

the arts, education, and

psychology.

As a Feldenkrais practitioner

specializing in working with

runners – I've even been called

a “running form guru” – I've

been asked to help with many

knees, feet, hips, backs, and so

forth. Most of the runners who

come to me have been seen by

medical professionals first,

who've looked at them with

the question, “what is wrong

with this body part?” – with

unsatisfactory results.

coordination, economy, health,

performance, and pleasure.

The method was developed

by Moshe Feldenkrais, D.Sc.,

a distinguished scientist and

engineer whose career

included work at the Curie

Institute in Paris in the 1930′s.

He was also a respected Judo

instructor, and was a founder of

the Ju Jitsu Club in Paris. It was,

however, in the relationship

between bodily movement

and our ways of thinking, feeling

and learning that Feldenkrais

achieved his greatest success.

An injury to his knee in his youth

threatened Feldenkrais with

severe disability in middle age.

Try this at home

Listening to Your Body and Finding Your Form with the Feldenkrais Method® (by Jae Gruenke, GCFP)

arefoot running gives you

the gift of sensation, of

being able to immerse

yourself in feeling how your

body works every time you go

out for a run. Besides being

purely enjoyable, that ability to

feel is also a powerful tool to

test what you've read or been

told about running form to see

if it fits you and feels right.

Sometimes, though, the answers

can be hard to pin down. Why

are some runs comfortable and

others not? Should your heels

ever touch the ground? What

does “run tall” mean anyway?

Why did you get injured?

In my running, the Feldenkrais

Method has allowed me to

take listening to my body to

a level where I can feel more,

find answers, and help my

clients do the same.

The Feldenkrais Method of

Somatic Education® is a

technique for learning how to

move and function better using

many of the same principles

children use when they’re

originally learning: exploration

and experimentation, variation,

listening to your body, and

seeking out the most

comfortable, easy, and

enjoyable ways of doing things.

For runners, this method brings

P a g e 5 2 A u t u m n 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 group of runners listens

intently to Jae’s advice

My job is to look at how the

person runs and does other

movements with the question,

“How is the way this person

moves their whole body

stressing the painful part?”

It's an engineering question,

really. And once I get the

answer it's my job to help the

person feel, step by step, how to

safely change their movement

so they use their structure better,

reducing the stress.

What that means is that they

learn to use their body the way

it really works, and naturally

that feels easier and more

comfortable than using it badly.

On the face of it that may not

sound earth-shattering, but

what it boils down to for runners

is this: good running form feels easier, not harder!

The idea that you should “work”

on your running form has

become quite common, along

with the idea that good form

feels disciplined and takes a lot

of energy, and falls apart once

you get tired or allow your mind

to wander. Not so! If that's

what your “good” running form

feels like to you, it's either not

really that good for you or

you've achieved it by forcing

it on your body instead of

relaxing until it emerges.

The fact that good running

form is easier than bad running

form is why it improves your

performance. You waste less

energy fighting yourself and the

laws of physics and instead

channel it into covering ground.

Even if performance isn't a

focus for you, the ability to run

freer and faster really is a

whole lot of fun.

Now since I've mentioned the

word “relaxing,” let me clarify

that running in a limp or floppy

any other way. Children from

about age six upwards generally

run this way as well if they've

been physically active and not

too heavily shod or wired as

they've grown. World-class

marathoners – especially those

raised barefoot! – generally run

this way.

These basic elements of good

form are footwear-neutral; they

stem from what Feldenkrais

called our “biological

inheritance,” meaning we

evolved with a structure that

works best this way. So this is

barefoot running form, or

“natural running form,” and

conventionally shod runners run

healthiest and best when they

learn to run this way as well.

There are a few popular running

form recommendations that

aren't on this list because they

interfere with the fundamental

ways the body works – and you

won't see children doing them,

nor will you do them when

you're really tired:

running upright with the torso

perpendicular to the ground

tucking the chin

lifting the chest

pulling the shoulders back

tightening the core

attempting to “stabilize” the

pelvis

running with the elbows at 90

degrees or straighter

swinging the arms strictly

front-to-back (also called

“sagittally”)

If it's difficult to picture some of

the things I'm talking about,

you can take a look at videos

we've created and posted on

the “resources” page of my

American website,

www.balancedrunner.com.

You'll also find them on our

Facebook page and YouTube

way is not actually good form,

and it's not what I'm proposing.

Running involves plenty of effort

and a certain kind of tautness,

and if you try to let it go you'll

end up working harder. This is

where the Feldenkrais Method

really is indispensable, allowing

you to safely test all your

assumptions about what effort

and movements are necessary

to run and do only that, no more

and no less.

Over the years of studying

running and the Feldenkrais

Method, running myself, and

working with clients ranging

from beginner to Olympian, I've

found a number of fundamental

elements of good distance

running form that people

naturally adopt once they can

really feel what they're doing.

They are:

leaning forward from the

ankles

keeping the face upright by

sliding the skull forward on the

atlas vertebra (this wouldn't

be good posture for anything

else, but for running it's

essential)

bending the elbows more

sharply than 90 degrees

keeping the hands close to

torso, swinging diagonally or in

a circular motion

allowing counter rotation of

the torso – upper body turns,

pelvis makes a gentle figure-

eight motion

landing midfoot or forefoot

essentially underneath rather

than in front of the body

in a forefoot landing, allowing

the heel to descend to the

ground

Athletes who play sports

involving running generally

run this way, since the extra

demands of functioning in the

game make it too costly to run

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 5 3

For thoughts on barefoot running and

general health, visit Anna Toombs’s

blog:

www.barefootrunninguk.blogspot.co.uk

Jae Gruenke is a Feldenkrais

Practitioner certified by the

Feldenkrais Guilds of North

America and the UK. Known

as a “running form guru,”

she is the Founder and CEO

of The Balanced Runner™

in New York City and

The Balanced Runner UK.

Currently based in

Edinburgh, she works with

clients one-to-one and

teaches workshops

throughout the US and UK.

For more information and resources, or to arrange a workshop

please go to www.balancedrunner.co.uk. Ask Jae about

your running form questions on www.facebook.com/

TheBalancedRunner or www.twitter.com/jaegruenke.

Copyright Jae Gruenke 2012

channel.

However, as a Feldenkrais

practitioner I have to ask you

not to try too hard to follow my

advice! Let me say again that

these elements of good running

form work when they emerge

from learning how to reduce

your effort and do only what is

necessary to run. If you force

them to happen you'll be

increasing the tension in your

body and courting disaster.

Please keep this as your guiding

principle: instead of working on

your running form, keep asking

yourself where you can feel

extra effort or work you could let

go of, and then keep your mind

open to the possibility that the

elements of good form that I've

described can emerge. Enjoy!

P a g e 5 4 A u t u m n 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

Minimalist shoes • Supplements

www.barefootbritain.co.uk

Books • Huarache kits • Vitamins

If you wish to advertise in Barefoot

Running Magazine, please send an

email to: info@bfrm.co.uk or call

0845 226 7302

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The “Rolls-Royce” of huaraches.

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Combining the 8mm or 10mm

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$124.95 plus shipping

How to:

Tie slip-on Huaraches

uaraches can be the ultimate minimalist footwear. If you use a sole that’s thin enough, flexible

enough, and strong enough, you can get the benefits of being barefoot, plus a layer of

protection that can get you through some tricky terrain without a worry. Plus, they look cool!

The traditional tying style used by the Tarahumara looks a bit like you’re going to a toga party – not

saying that’s a bad thing, but it may not be your thing. Also, that style requires you to lace up your

sandals every time you put them on. And some people find that you need to lace the sandals tightly

to get a secure fit.

Here’s a stylish and functional solution for you: A tying style that lets you slip your sandals on and off in

under a second, and is secure enough to get you through a marathon (or longer!).

It may take you a bit of experimenting to find the “sweet spot,” where the tension feels just right, but

once you do, you may never re-tie your sandals… ever. I’ve got a pair that haven’t been retied in

over 3 years!

Setup – Basic Huarache

Ty- ing Pattern

Most huarache tying styles start with a “basic pattern” and that’s where we begin… If you’re not sure

about what materials to use, or where to punch the various holes (toe hole and ankle holes), check

out www.XeroShoes.com/howto.

For this tying style, you’ll need about 4-6’ of a non-stretch lace depending on the size of your foot.

In many of the pictures that follow, I’ve removed the extra lace to make it easier to see the lacing

technique. If you have a hard time finding one, they’re available at www.XeroShoes.com/store/

In these instructions, I’m using a Boulder Sky coloured Xero Shoes sole made of FeelTrue™ rubber.

These come with the pre-punched, reinforced ankle holes; you just put the toe hole where it belongs

for your unique foot shape.

P a g e 5 6 A u t u m n 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

Thread the lace

down through

the OUTSIDE

ankle hole.

You’ve now

created the

“Toe Strap.”

Next bring the

lace round the

Toe Strap, from

the front, toward

the back. m ad

The toe knot – different huaraches

have different ways of

securing the lace under the

sole (it’s between your

toes and flattens out;

you don’t feel it). This

is a Figure-8 knot that’s

been heated to

seal the lace, and

then pressed flat

with a pair of pliers.

(there are instructions

for making a Figure-8

knot on our website).

Firstly, place your foot in on

the sole, with the toe strap

between your 1st & 2nd

toes and the heel strap

around, you guessed

it, your heel.

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 5 7

Now thread the

lace down through

the inside ankle

hole (you have

now made the

“Heel Strap”).

Bring the lace

around the Heel

Strap, from the

back to the front.

This is the basic

huarache tying pattern… Now, let’s tie

them in a “slip-on” style#1 (yes there are

others, but this is our favourite). A

Adjust the tension of the

toe strap so it’s “finger

tight”. You may find that

you like your toe strap tighter

(a straighter line between the

toe hole and outside ankle

hole), or looser… but start

here. Also adjust the tension

of the heel strap so that

it’s snug, but not so tight

that it moves your

foot forward on

the sole. If the

heel strap is too loose,

your heel may slide

left/right when you run.

Next we’ll be tying a “Double Half Hitch.”

Here’s how: Wrap the lace around over

the top of the toe strap. Put the “extra”

lace toward the front of your foot. You’ve

now created the “Inside Ankle

Strap”. Adjust the tension of

the Inside Ankle strap… you

want the lace to feel secure,

but not unpleasantly tight

in 3 areas: The toe strap

(between the toe hole and

the knot you’re making),

the outside ankle strap

(between the knot and the

outside ankle hole), and the

inside ankle strap).

The next step

is to bring the

lace back

through that loop

I just mentioned.

Tighten the knot.

You may want to

adjust the tension

of the various

sections of the

lace.

Now bring the lace back

over the Inside Ankle Strap.

Thread the lace under

what is now becoming

the “Outside Ankle Strap”

(the section between the

knot we’re tying in the Toe

Strap and the Outside

Ankle Hole).

Note the loop that you’ve

created with the lace,

nearer your ankle.

P a g e 5 8 A u t u m n 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

Now thread the lace

under the bottom of the

two inside ankle straps.

Pull the lace all

the way to “lock

it” around the inside ankle hole.

Bring the

lace around

your heel,

above the

existing heel

strap.

Thread the lace under

the outside ankle strap.

Pull the lace

all the way

through until you

have doubled up the

heel strap, then thread

the lace up under the

bottom of the 2 heel

straps.

Pull the lace all the way through to “lock” it

around the outside ankle hole.

The last step is

locking the lace

in the top knot,

the double half hitch.

But you can’t do this

with your foot in the

shoe. Remove your

foot from the huarache

by pulling the

heel straps down over

your heel. Then loosen

the double half hitch.

Thread the lace through the “hole” you’ve

created, essentially doubling up the outside

ankle strap.

If you want to be ULTRA minimalist, you

can just trim off the extra lace and

you’re done! When you want to take

off the huarache, just slide

the heel strap down off your

heel. When you want to put

it on, put your foot all the

way in, then pull the

strap over your heel.

It may feel a tiny bit

tight as you go

around the heel, but

then it’ll “lock in”

around the Achilles

tendon.

Many people, though, find

that doubling up the lace is

a bit more comfortable and

secure.

So, let’s

continue…

Thread the lace

under the heel

strap by the inside of your ankle. You now

have 2 Inside Ankle Straps.

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 5 9

Pull the lace all the way

through, and then

tighten the knot.

That’s it!

You can make more

double half hitches

down the toe strap.

Again, it might be a bit snug as you go over your

heel, but then loosen up and lock in place when

the heel straps are in position over your Achilles.

In just a short time, you’ll see that you can slide

your huaraches on and off in under a second!

If you use a lace like the ones we do, the lace itself

won’t stretch, but the knots may “settle” over your

first few days of using this style.

If you need to re-tie it, it’s simple. If something

merely feels a bit too snug, just tug on that section

a bit. If something’s a bit too loose, tighten it, and

work your way around the lacing pattern to get rid

of any slack.

Enjoy!

If you like, just

cut off the

extra lace…

or…

Or you can trim off most

of extra and then tie a

little knot around the

toe strap.

To slide off your sandal, just

pull the heel straps down

over your heel.

Then hold the knot

with one hand, slide

your foot all the way

forward, then pull the

heel straps over your heel.

Now some people like to

get decorative with the

extra lace. This not only

adds some style, but it keeps

the extra lace on your foot…

if something ever

breaks, you’ve

got the

“spare tire”

right with your

foot!

Here are a few ideas of what you can do.

You can wrap the extra around the outside

ankle strap.

You can make

more double half

hitches down the

toe strap.

You can go

“half-toga”

and wrap the extra

around your ankle

(obviously, this

changes the

slip-on nature of

this tying style).

Write back at you Why are we so serious, it’s just running?

ace Directing today is a lot

different than it was ten

years ago, before the

Facebooks and Twitters,

changed the way feedback

was provided for races. What

was once a well thought out

email or letter to the RD after

the race is now an emotion

driven one liner visible for all

to see before the RD can

respond. Knowing that reality,

and seeing it play out over

and over again after races on

the internet I’ve gotten more

frustrated about the way my

fellow runners handle their

complaints. Before I go any

further let me say that I’m not

perfect and have issued a

complaint before but I would

never call out someone on a

public forum for the way a

they’re entitled to getting a

100 mile buckle. I’m not sure

who said any hundred mile

race was easy let alone some

of the races that take place in

elevation or on rough terrain.

These Race Directors put their

heart and souls, money, and

time into putting on a race and

some of the comments I see

and hear just blow me away.

In order to even have the

opportunity to become an

RD you must have a passion

for the sport of trail running, be

extremely organized, not be a

person worried about making a

dollar but instead be okay with

losing a few dollars, have a

great bond within the trail

community, and be willing to

sacrifice yours and your family’s

time in order to put on an event.

I’m an organized person but I

can’t read a map let alone

produce topography maps

and set up a 100 mile point

to point course through a

mountain range. I’m not

going to go over any specific

examples that have come

up but I do want to touch

on a few topics that always

seem to come up with a

few runners.

The Aid Stations Were Terrible

and the Volunteers Weren’t

Helpful

You can’t fault the Race

Director for not knowing what

each individual eats and drinks

for a race? They allow drop

bags at several aid stations as

a service to help the runners

out in case they have special

dietary needs or are partial to

one item or another. Most Race

Directors go out of their way to

race went. I issued a complaint

earlier this year after a race,

but did it through email directly

with the RD. I explained the

situation, the RD apologizing

for the slight mishap, the

incident was resolved and

we both moved on. Does

this make me any different

than anyone that has ever

complained? Yes, because

I chose to keep my issue

between myself and the Race

Director and not cause the

internet world to become a

buzz about an issue that was

mostly my fault.

Over the last five months I have

participated in several races

and have volunteered at others

and the underlying issue seems

to be that everyone thinks

P a g e 6 0 A u t u m n 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

We’ve all heard people say

that the volunteers weren’t

helpful or didn’t know anything

but let’s remember what they

are. They’re volunteers who

have given up the day or night

(often times both) with their

family to help you, the runner

succeed throughout the day.

Yes, some aid station workers

are better than others but

when you’re an RD it’s not

always easy to find enough

help. There are so many things

that we can do as a runner to

assist the volunteers in getting

us in and out of the aid station

but very few people realize it.

If you’re wearing a hydration

pack, don’t just hand it to the

volunteer, explain to them

where the bladder is and how

to open it up. Those things stick

together and some are buried

deep into packs so it takes a

little extra time for the people

to figure them out. If you have

bottles tell them exactly what

you would like in your bottles

such as half Gatorade/half

water. Don’t expect that

they will know what you want

because you’ve been to

that aid station before. We all

change our minds during a run

and sometimes certain drinks

or foods no longer taste good.

If you have a drop bag have

your pacer call out your

number and bag colour so

they can easily access it. They

want to help you and get you

your items but with 200 bags it

is not always a quick process.

buy several different types of

food so everyone can enjoy

something. Remember you’re

paying $250-$300 (£155 -£185)

for a race so you shouldn’t

expect prime rib.

“The volunteers

who have given

up the day or

night (often times

both) with their

family to help

you, the runner

succeed ”

The Course Markings Were Few

and Far Between

Again let me start by saying

I’m one of the worst, if not

worst navigators in all of trail

running so I’m careful about

my selection of races. There

are races that I know require

navigation skills and there

are races where I know they

will idiot proof the course and

I will probably still go off track.

I try to avoid courses that are

extremely long between

aid stations because I like

confirmation that I’m going

the right direction. Most trail

markings are done on a

volunteer basis and the RD

explains certain areas to look

out for but remember that the

person marking the trail often

does a section by what they

think will be the most valuable

to the runner. I’ve seen

markings around cairns on the

ground because the section

was so steep and they knew

no one would be looking up,

flour at junctions, flags, and

usually there are no markings

or confidence markers along

forest roads until you need to

make a turn. This is usually

done to keep you from second

guessing yourself and it allows

the runners to relax and make

up some time over that section.

If you’re constantly looking for

markers along a road it will slow

you down and a missed marker

or two can lead to serious

confusion. Race Directors

have pre-race meetings to

go over areas that might be

questionable, so if you’re like

me make it a point to be there

and listen. Don’t just assume

the person in front of you

knows where they’re going

because it could be me.

Before I conclude on this topic

it is important to remember

that navigating the course

and course knowledge is the

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 6 1

A well stocked aid station at the Oil

Creek 100

P a g e 6 2 A u t u m n 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

hand and decide which aid

stations will require you to

spend more time at them and

which ones you can be out

with just a change of bottles.

I’ve seen so many people lay

down or go to their car for a

few hours and then rally to finish

a race but if you miss a cut-off

because you decided early on

to rest it is no one’s fault but

your own. Remember to avoid

the chair, it’s a death trap and

is the number one cause of

DNF’s in my personal beliefs.

I realize this seems entirely like

a big rant but as a trail runner

I want to see Race Directors

succeed because without

their time, money, knowledge,

and inspiration we have

nothing but fat ass runs. I know

we all have a gripe or two

sometimes and as I said I’ve

said things before in private

but respect the volunteers

and if you have an issue bring

it up with the RD after or

during the race. It’s not fair to

the race or the race director

to air your grievances on

Facebook or Twitter before

they even have a chance

I’ve been at races where

the 50 mile cut-off is 16 hours

and people are coming in

around 17-18 hours and are

complaining that the cut-offs

are not fair. I don’t think an

RD can send you back out

with a good conscious because

they don’t want you to get

hurt or end up in the hospital.

If you do the math on some of

these cut-offs they’re giving

you an average of 20 minutes

a mile. Most of us will have a

few of those during a race

and maybe even a 40 minute

mile if you include a hard

climb and an aid station but

the rest of the miles will not

be run anywhere close to a

20 minute per mile pace. Very

few runners will start a race

at 20 a minute pace and finish

a race.

Most start around 12-15 minutes

so getting 20 minutes is more

than sufficient. Aid stations

seem to be the biggest killers

for most runners, spending just

3-5 minutes at 18 aid stations

results in a 54-90 minute slow

down in your race. I think it’s

important to race plan before

ultimate responsibility of the

runner.

The Cut-offs Were Too Tight

I only bring this issue up

because it’s a common

complaint amongst runners

but let’s face it most cut-off

are extremely generous. I ran

Javelina Jundred last year

and the cut-off was 30 hours

which is 16.5 hours after the

winner came in but yet I still

heard people say they needed

more time. I understand that

only the elites are going to run

a 13.5 hour 100 mile race but

for the safety of the runners

they have to set cut-offs. As I

said earlier signing up for a

hundred mile race does not

guarantee you anything and

any given day you could DNF.

I had to DNF at mile 67 of Pine

to Palm and I was in the best

shape of my life but I just

couldn’t pull myself together.

I was sick and while I had 16

hours to finish the last 33 miles

I thought it was in the best

interest of the RD and me to

make the decision to drop.

Running under a

beautiful sky during

the Javelina Jundred

to fix the issue. They want

everyone to succeed at

their race, not just the elites.

They’re always open to

suggestions and most of

them welcome them. We

need to remember that if

running a hundred miles was

easy, everyone would do it.

It’s one of the greatest

accomplishments in running

so be proud of yourself for just

toeing the line and if it’s not

your day, don’t crush the

people whose day it is.

Don’t be afraid to sign up

and volunteer for a race

because it’s through giving

back that you learn just how

much Race Directors put into

race planning, how much

they love the sport and want

to give us all the opportunity

to compete against friends

on the trails. Their job is not

exactly fun or profitable so

why do they do it? They do

this because they have a

love for the sport and want

to give back to the trail

community by providing a

place for us to compete

and have fun with our friends.

world and met some great

athletes and people along

the way. Arizona is home to

many elite Ultra runners (Dave

James, James Bonnett, Nick

and Jamil Coury, Paulette

Zillmer, Honey Albrecht) and

they are the most encouraging

group of people you will ever

meet. This is not a sport that

has athletes with egos; it is a

community of one and we

all look out for each other

because these races are not

against a clock, they are a

race against the mind and

body. If you can tackle the

mental aspect of a100 mile

run, your body is more than

capable of doing the rest. I

have always struggled with

anxiety and when I am out

running there is nothing on my

mind except my family and

the task at hand. It is so nice

to clear my head and just

concentrate on the mountains

around me.

My name is Jay Danek and I

am a 35 year old Ultra runner

from Scottsdale, Arizona.

I am relatively new to the

running world in the last two

and a half years, but with the

support of my wife Traci and

daughter Petra I have found

a sport that I really love. For

anyone that isn’t familiar, an

Ultra is any run that is longer

than a marathon typically

ranging from 50K to100 miles.

I have found my niche in this

(www.mcdowellmountainman.com)

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 6 3

On track News from the sporting arena

o Farah and Jessica Ennis, Olympic champions, have scooped the male and female ‘European

Athlete of the Year’ Award.

Mo has produced one great performance

after another and we’ll never forget his double

gold at London 2012 in the 5,000 and 10,000

metres. Mo has also set up a foundation to help

people in East Africa suffering from disease and

starvation and is the proud new father of twins!

After winning the ‘European Athletics Rising Star

Award’ five years ago, Jessica Ennis has proved

that she thoroughly deserved it. She was in

superb shape at this year’s London 2012 and

produced three personal bests out of the seven

heptathlon events. She has also received the

title of British Athlete of the Year, along with

David Weir, the incredible Paralympic athlete

for whom distance seems irrelevant; he won

FOUR gold medals at the London Games in the 800m, 1500m, 5000 metres and the marathon!

Usain Bolt signs for Rio. After much

media speculation, Usain Bolt has

confirmed that he will be defending

his 200m title at Rio in 2016, rather

than opting for long jump or some-

thing completely different – football!

IOC chairman would welcome

another London bid. The IOC was

so impressed with the Games this

year that they would welcome

another London bid soon –

perhaps in the next 20 years!

P a g e 6 4 A u t u m n 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

David Weir

Mo Farah

Jessica Ennis

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 6 5

ontroversy surrounding Lance

Armstrong, one of the biggest

names associated with elite

cycling in recent years, remains

rife as repercussions from his

alleged drug use continue to

unfold.

The International Cycling Union

(UCI) has accepted findings by

the United States Anti-Doping

Agency and stripped Armstrong

of his seven Tour de France titles.

The majority of evidence appears

to be based on testimonials from

former, fellow teammates of Mr

Armstrong when he rode for the

USPS/ Discovery channel team.

A number of them have revealed

that there was drug use throughout the team and indeed, throughout the sport as a whole.

Some current cycling pros such as Bradley Wiggins and Mark Cavendish are disappointed in

the findings and feel that it puts a stain on the sport, whilst others, like Miguel Induran (five

times Tour de France winner) for example, still believes Mr Armstrong is innocent.

onny Brownlee, brother of London 2012 Olympic

Gold Medallist Alistair Brownlee, has won the World

Triathlon series Grand Final in New Zealand.

Despite the poor weather conditions, he pushed hard

to victory and after the race said, “I am pleased the

season’s over, it’s been a long year and I’m tired now”.

No kidding!

Congratulations to Jonny and we hope he enjoys a

well-deserved rest!

P a g e 6 6 A u t u m n 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

his series of 34 races, ranging

from 5k’s to half marathons,

will see a total of 371 km

covered in numerous cities

throughout the world, with

395,500 taking part. The first

race was on 26th August in

Riga, Latvia and the last race

happens on 15th December

in Santiago, Chile.

Nike is making use of all the

latest technologies, including

the Nike+ Running App for

iphone, so that people can be

part of a big community as

their race approaches, with

access to coaching advice

and training programmes as

well as being able to monitor

and share their progress.

For more information, visit:

www.nikeinc.com or those of you who’ve read

Born to Run you’ll be familiar

with the incredible running

abilities of Jenn Shelton.

You may have been

wondering what she’s been

up to since that infamous trip

to the Copper Canyons back

in 2006, particularly as there

are interviews in which she

states that she’s finished with

ultramarathons and focusing

on much shorter, manageable

distances.

However, we’re pleased to

hear that she is still very much

an ultrarunning Goddess,

having just completed the Pine

to Palm 100 mile race, setting a

new course record with a time

of 22:24:24.

She is also keen to complete

the 223 mile John Muir trail,

which runs from Mount

Whitney to Yosemite National

Park and beat the current

record of three days, fourteen

hours and thirteen minutes.

She has had two failed

attempts due to weather

problems last year and

complications this year with

her running partner dropping

out with a knee injury and her

own struggles with the

difficult task of coordinating

appropriate sleep and

nutrition. Despite this, she’ll

no doubt keep pushing until

she’s succeeded – a true

inspiration to all of us, whether

we’re aspiring to complete

our first ultramarathon or first

5k.

The amazing Jenn Shelton breaks course record

ennis Driscoll is the newest

recruit at Xero Shoes and

joins the team as Chief

Development Officer.

He has vast experience in the

industry, being

co-founder of

Avia Athletic

Footwear and

former Global

Design Director

for Crocs.

Original Barefootware A high-tech upgrade of the Tarahumara huaraches.

www.xeroshoe.com

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 A u t u m n 2 0 1 2 P a g e 6 7

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

his September, the 12th

Annual Lobster Dash 5

mile race took place

at Ogunquite Beach in ME.

The event was created in

memory of Greg Gumbinner

who passed away in 2000

in a plane crash. Mr

Gumbinner’s family wanted

to celebrate his love of

running and sporting activity

in general as well as his love

of food – hence, the male

and female winners win an

‘all you can eat’ dinner!

Of particular note this year,

the female winner, in a very

respectable time of 33:09,

completed the race barefoot!

Rachel Provost is pictured

here demonstrating great

form and determination!

For more info about the race,

visit: www.lobsterdash.com Yankee Timing Company

The society pages What’s happening within the Barefoot Runners Society

When I got there I discovered

the geometric monkey bars

thing was actually made out

of rope but that was ok for

what I wanted to do.

I was wearing VFFs but barefoot

would have been fine. There

was also, I discovered, a set of

slides, tunnels, horizontal bars,

ladders, and mini climbing

walls. The playground is

labeled for 5-12 year olds but

fortunately/unfortunately due

to the obesity epidemic I weigh

pretty much the same as the

average American 12 year old

and I have been this tall since

I was 12, so I figured I wouldn't

bust anything.

I climbed up and down the rope

thing for a while then I climbed

up, down, and through it to

see if I could handle the

bending. Then I decided to

try some ladders and monkey

bars. Since nobody was looking

I tried the little climbing walls,

which were maybe 7'. I always

thought climbing walls were

the exclusive domain of

Trustafarians, but they were

pretty fun. I never bothered

with them before because I am

scared of heights and because

I don't like Trustafarians (ok, I

don't like anybody but you

get the idea).

I climbed around in several

circuits (I did at least refrain

from the slides) for about 40

minutes and got pretty sweaty

but without blistering my hands.

I figure it is a pretty good

workout and maybe if I do it

more I can do the adventure

race.

I like to read books that

encourage natural health

and fitness, but I usually ignore

the stuff about "embrace

wonder" and "playing" because

I find it to be a bit "whoo"

(pronounced like "wu", not to

be confused with "woo" as in

romantic courtship). While I

like to do unconventional

things, like not wear shoes or

wear weird shoes, I come

from a fairly reserved/sedate

cultural/social background

where attention-seeking is

frowned upon, plus I'm

anti-social. Therefore I do my

own thing but try not to be

outrageous about it, which

generally means avoiding any

and all activities/philosophies

that could be described as

"whoo". I have now decided

just got back from the

playground. Yes, the

playground. Why would a

stodgy, 30-something, child-free

woman nicknamed "The Fun-

Sucker", who glares perpetually

go to the playground? I am

trying to decide if I am still

limber enough/have achieved

a minimal amount of upper

body strength to handle a 5k

adventure race.

I've been to the park in question

before because there is a hiking

trailhead there. I'd noticed

there was a big geometric

monkey bars thing about 12-15'

tall, so I thought I'd go climb

on it this morning early while

there were no kids around. I

don't like kids and make a

conscious effort to avoid them.

P a g e 6 8 A u t u m n 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

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perhaps I need to reconsider

the level of whooness for this

playing business, as I have

now found it can be done in

an adult fashion that generally

isn't bothersome.

Does anybody else use

playgrounds for cross training?

If you don't I think you should.

I don't see any reason to be

embarrassed about it since lots

of people have kids and they

can pretend they are playing

with them to avoid judgmental

stares.

By the way, here's how I got

that name (along with the fact

that I don't drink, smoke, swear,

or stay up late):

Husband: Can we....

Husband: That looks fun...

Husband: Let's go...

Husband: Hun, watch this...

Husband: Look at the cute

child/puppy/other baby

animal...

Husband: Can you come

clean up my blood and close

this large wound?

Husband: Can you come get

me out of the ditch?

Husband: You’re ok with me

testing incendiary devices in

the kitchen right?

Husband: Drying waterproofed

stuff in the oven is a good idea

right?

Me: NO!

for me currently, breaking the

half I did a month ago by a

few tenths. Last year, shod, 6

miles was a long run for me

and 8 was the most I had ever

done. Either of these often

left me with pains for days. The

half marathon in August left

me in a bit of pain as well, and

a couple weeks later getting

the mileage back up to around

12 miles left me just a little sore

for a day or two as well. But

yesterday’s 13.5 mile run /

13.5 bike left me feeling just

great today! It’s amazing to

be able to experience your

body adapting to these new

distances. I know this isn’t

much compared to most of

you all but like I said about 6-8

mile was as far as I ever went

shod.

Tristan, Ohio USA Chapter

o it’s my one year

anniversary for running

barefoot. I don't have the

exact date, but it was about

this time. I started walking

barefoot a couple weeks

before running, and that was

at the end of August 2011.

First barefoot run was about

this time in September 2011.

My last shod race was 17th

Sept 2011, after that race

I never ran in cushioned

shoes again. That race is fast

approaching and I'll see

what I can pull off barefoot.

Anyhow to celebrate the event

I decided to just go out for a

long run on a trail I wanted to

run back in my shod days but

never imagined I could do the

whole thing. Well I did the

whole thing, and it is a distance

already be a useful thread on

there. If not, ask your question

and one of the doctors will

get back to you with some

suggestions.

Dr Emily Splical, Podiatrist and

Human Movement Specialist,

is the newest member of the

team and has already been

offering some sound advice

on matters such as foot pain

and creaky knees!

as people make their own

individual transitions towards

barefoot and minimalist running

and the doctors are on hand

to offer their expertise and

guidance for any injury-related

questions.

If you find yourself with an issue

or niggle, take a look at the

forum posts because someone

may well have experienced

the same thing and there will

The ‘Ask the docs’ forum forms

a very valuable part of the BRS

website. All the resident doctors

are barefoot runners themselves

and believe in the link between

this natural method of running

and reduced injury.

However, there are still issues

that crop up along the way

run wearing standard trainers

and the second group would

be those who habitually run in

minimalist trainers or barefoot.

The are certain characteristics

which increase an individuals

likelihood of suffering from an

ankle injury such as poor

balance, asymmetries in foot

strength, and foot position

when landing, the tests would

look to measure each of these

characteristics in the two

groups and try and identify

if there are any significant

differences between them.

Unfortunately the major

difficulty with this approach

is that I don’t actually know

anyone who barefoot runs!

I appreciate that you are

probably very busy but if you

were able to provide me with

some contacts around the

Glasgow area (or even just

Scotland!) who you know are

barefoot runners and would

possibly be interested in taking

part it would be greatly

appreciated! Alternatively if

anyone involved in "Barefoot

running UK" is interested I’d be

absolutely delighted to here

from you. Thank you for taking

the time to read this fairly

lengthy email.

Thanks

Craig, Glasgow

Hi, I'm currently in the final

year of a Maters degree in

sports engineering at the

University of Strathclyde

(Glasgow). For my dissertation

this year I've chosen to look

at the effect that barefoot

running has on reducing the

risk of ankle injuries. The reason

for this is that I suffer from

chronic ankle instability as a

footballer and I’m becoming

more and more frustrated by

it. My plan for the project was

to carry out some action based

research. i.e. actually take up

barefoot running myself and

recording any changes which

I see. Unfortunately this is not

sufficiently robust to be

considered strong evidence

in an academic context;

therefore I will also be looking

at comparing some of doing

some tests on two groups: the

first group would be those who

Ed-

For your chance to win a copy of

Run Strong • Run Free email us

your letters to letters@bfrm.co.uk

P a g e 7 0 A u t u m n 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

It’s your letters Let us know your stories and thoughts

Hi all, I just thought I'd share

with you a little discovery I

had this morning about a

possible cheaper barefoot

running shoe...I don't run as

much as I should but when I

do, I'm a barefoot convert…

but I have to admit to being

a bit of a wimp in the cooold

and rain. I bought myself

some Vivobarefoot Neo trails

(mainly because I like the

colours [smiley face] but

found they don't feel

barefoot enough for me, so

this morning tried out my

dinghy sailing wetsuit shoes,

and they were brilliant!

They're really thin, so I felt

virtually barefoot, kept my

feet warm, and I had an ace

time splashing through all the

puddles in them...best of all

they're only £25!

Vicky , London k

I was treated to a tour of the

Walsh running shoe factory by

the owner Dennis Crompton

last week.

Fascinating to see the process

from start to finish. A really

good guy who liked the shoes

so much, he bought the factory

in 1996. We need to persuade

him to made a version without

a midsole. I am working on

him. I have told him that if he

makes a zero drop version,

we will have no shortage of

runners willing to test them out.

Chris (barefootbeginner.com)

Hi all, just a quick post for

another potential barefoot

shoe which I haven't seen

mentioned. I've been using

(ie; living in) a pair of Teva

'silch' sandles for about 4

months now, and think they're

brilliant for all day use and

running in. They are pretty

durable and don't mind

getting wet, easy to care

for, I just chuck em in the

washing machine and very

comfortable. They have an

unusual toe retention thingy

which means getting the right

size is important but haven't

experienced any chaffing

issues. I got mine through Snow

and Rock but if you need a

half size you will have to look

elsewhere. Size wise I have an

eight but really need a seven

and half which is a whole size

smaller than my usual shoe.

They have a great sole which

has loads of grip even in the

wet. Well worth checking out.

Kevin, via facebook

It's a small world

My daughter has been

indoctrinated! - she found a

book on how to run a marathon

that I was given before running

the London marathon many

moons ago and she said,

“look they are saying you

should heel strike in this book -

what nonsense!"

Phil (via email).

Went for a barefoot run around

the perimeter of the lake inset

at one of Swansea’s business

parks this morning. Some real

nice smooth pavements

around the perimeter for a lot

of the way which made a nice

change.

The route is 3 miles around and

I went around twice, not a bad

route if you are staying at the

Mercure hotel, Phoenix Way.

Within a minute of leaving hotel

got bibbed by someone trying

to tell me I had no shoes on -

really, sorry I hadn't noticed!

On leaving our site today I was

talking with the taxi driver and

barefoot running came up.

Do you run barefoot, really?

She asked. Of course. Oh God,

I think I saw you this morning by

the Mercure Hotel! Passenger

said,” look, barefeet runner”.

The taxi driver said she couldn't

believe it and almost crashed.

Made me laugh, she was funny

but was really interested in

why I run barefoot.

Ricardo (via Facebook).

Ed-

Hi Ricardo

Different responses in different

places too. We were amazed

in Liverpool how many people

just came up and asked us why

we were running barefoot -

both when we were running in

a group and teaching drills.

Genuine interest, no nasty

comments or anything like that.

Such a contrast with London

where people just often stare or

steer their children well clear as

though we might be dangerous!

Passing on the wisdom

Shoe

Recommendations

More zero drop

please!

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 7 1

How about this one?

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A u g u s t 2 0 1 1 V o l u m e 1 I s s u e 2 P a g e 8 0

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Fit

Build quality

Performance

Barefoot simulation

Price

Overall rating

Styling

Ozark Sandals are lightweight, rope sandals

that have been in production since 1983. The

company is owned by a mother who wanted

to work from home and it just grew from there!

Styling I really loved the styling. The ropes

cross over your feet in a simple but decorative

manner and there are plenty of different

colours to choose from. Some people might

find the look a little ‘chunky’.

Fit The fit was a bit trickier as my feet always

seem to be between sizes. They just slip on

but feel very secure, possibly a little restrictive

if you’re used to wearing very flexible shoes.

Worth emailing the company so that you

get the correct size.

Build quality These shoes are handmade

extremely well. You can feel the durability as

you wear them, without them feel cumbersome.

These shoes will not be falling apart any time

soon!

Performance We usually rate performance

in terms of running, although these shoes don’t

really fit into the ‘running’ category. They’re

more of a daily wear shoe and for that, they

perform very well.

Barefoot simulation This is not a shoe

I would choose to run in but they are a great

option for daily wear and they are surprisingly

light. Compared to the Xero shoe, you will find

them more restrictive/stiffer.

Price They are between $35 and $40 which

is very reasonable, given their quality. Shipping

to the UK is around $10 so a very decent option

for an everyday summer shoe.

Overall This is not a shoe I would choose

to run in but they are a great option for daily

wear and they are surprisingly light. Not as

flexible as some of the other minimalist options.

Minimal review Out-of-the-box review: Ozark Sandals

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www.ozarksandals.com

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P a g e 7 4 A u t u m n 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

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The method and the images presented here are owned by Scott Hadley, PhD, DPT. Copyright © 2011, Scott Hadley, PhD, DPT.

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My Foot

Human Foot

Trail Glove

Minimal review results Out-of-the-box trail test results

Classic Sprint

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Ove

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Vibram FiveFingers

(12/2011)

(06/2011)

(01/2012)

(02/2010)

(01/2009)

Drive

Kigo

Xero Shoe

Tri Black Sandals

4mm Invisible Shoe

KSO

(06/2012)

Merrell

(11/2012)

Ozark Sandals

structures, giving me a more

rounded appreciation of

techniques and movement.

Hopefully, this has made

me a better martial artist,

knowing how to emphasize

my strengths and mask my

weaknesses.

This is the same for all sports

and movement related

disciplines, even running.

We, as runners, are always

searching for the quick fix,

whether it’s wearing the latest

running shoes (just look at the

shoe companies marketing

strategies) or searching for

the perfect form that will allow

us to run endless miles at top

speed with no resulting injuries.

But this is not possible. We are

all very different, unique in

fact, from shape and size to

internal bodily makeup and

mental attitude.

To think there is only one way

to run is slightly short-sighted.

Instead, think of running form

as a collection of theories from

both the scientific world and

anecdotal tales. There is no

singular authority on running,

but a collection of individuals

with their own knowledge

base, experience and take

on the subject, all offering

valuable advice.

While running is basically just

placing one foot in front of

one another at speed with

both feet being off the floor at

the same time within a given

stride, the subject of running is

too diverse, with differentiating

parts layered on top of the

t’s a sad fact of the human

condition that we will not

accept that there is more

than one way to skin a cat.

Look at martial arts: throughout

my years in the martial arts

world I have consistently been

asked - and on some occasions

challenged - to come up with

the ultimate art style. The form

that will destroy all others.

While this is a great conversation

piece over a pint or three,

analyzing strategies and moves,

the truth of the matter is that all

arts have their pros and cons –

one strength being another’s

weakness, much like the basic

premise of the game Rock,

Paper, Scissors. However, with

martial arts, it is the individual

practitioner that gives the art

substance with their ability,

understanding and skills, not

merely the techniques of a

particular art style.

To some this is not acceptable.

They have been led to believe

by the modern society that

there is always the ‘ultimate’,

be it a martial art, car, football

team or even religion (let’s

not go there!), but this is all

subjective. The’ ultimate’ art

form is probably the one you

follow and have faith in, that

gives you fulfilment and

enjoyment. And it’s different

for everyone.

Therefore, the martial art styles

I do now are a reflection of

my years of experimenting with

multiple systems, which has

allowed me to draw on their

varied viewpoints and belief

basics, resulting in varying

techniques and processes.

For example, should one run

upright or lean forwards and

if so, from where should one

lean - and how much?

Consider any good sportsman:

throughout their careers you

will be able to see their form

change from the influences of

different coaches and their

experience gained. No world

champion was born a

champion but instead was

created – moulded if you like.

We have still so much more to

learn about the human body -

its functions and movements

(one of the reasons I have

devoted my adult life to it)

and to believe that in such a

small period of time we have

mastered it only serves to do it

and ourselves an injustice.

The true joy in any sport is the

pursuit of excellence through

ever changing discoveries. It’s

not our end destination that

truly matters but our journey

there. Be barefoot and enjoy

the sensation of the path

beneath your feet – it’s ever

changing!

B a r e f o o t R u n n i n g M a g a z i n e A u t u m n 2 0 1 2 P a g e 7 5

Backchat There is more than one way to skin a cat

David Robinson

(co-founder of Barefoot Running UK)