The Barefoot Running Book Sample

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<ul><li><p>8/4/2019 The Barefoot Running Book Sample</p><p> 1/56</p><p>second edition</p><p>The BarefooTrunning Book</p><p>Jason RobillaRd</p><p>A practical guide to the art and scienceof barefoot and minimalist shoe running</p><p>Barefoot Running Press</p><p>Allendale, Michigan</p><p>F Split DEMO : Purchase from www.A-PDF.com to remove the water</p>http://www.a-pdf.com/?product-split-demohttp://www.a-pdf.com/?product-split-demo</li><li><p>8/4/2019 The Barefoot Running Book Sample</p><p> 2/56</p><p>Te Barefoot Running BookA practical guide to the art and science of barefoot and minimalist shoe runningSecond EditionCopyright 2010 by Jason Robillard</p><p>All Rights Reserved.</p><p>No part of this book may be reproduced in any form or by any electronic ormechanical means including information storage and retrieval systems, withoutpermission in writing from the author. e only exception is by a reviewer, whomay quote short excerpts in a review.</p><p>Library of Congress Control Number: 2010907773ISBN 978-0-615-37688-2</p><p>Printed in e United States of AmericaFirst Printing: March 2010Barefoot Running University9071 Willow Creek Lane</p><p>Allendale, MI 49401</p><p>http://barefootrunninguniversity.com</p></li><li><p>8/4/2019 The Barefoot Running Book Sample</p><p> 3/56</p><p>ContentsPreface ............................................................................................................1Acknowledgements .........................................................................................6Disclaimer ......................................................................................................7Why Barefoot Running?............................................................................8Encouraging Words from other Barefoot Runners ..........................................9Research Into the RelationshipBetween Athletic Shoes and Foot Injuries .....................................................13Understanding Basic Barefoot Running Terminology ...................................31e Barefoot Running Movement ................................................................31Is Barefoot Running a Fad? ...........................................................................32Do I Have to Run Barefoot? .........................................................................34</p><p>Can I Still Maintain My High Mileage and Learnto Run Barefoot on the Side? ........................................................................37Minimalist Shoe Recommendations? ............................................................38My Guiding Principles .................................................................................41Factors that Aect Speed of Transition..........................................................43Explanation of Concepts, Issues, and Activities ............................................44Sample Training Schedule ............................................................................45Pre-running.................................................................................................47ConceptFeel Instead of ink...................................................................48</p><p>ConceptImportance of Patience ..............................................................49ConceptRunning Happy ..........................................................................50IssueMinimalist Shoe or Barefoot? ............................................................51ActivitySpend Time Barefoot ....................................................................52ConceptToughening the Soles of Your Feet ...........................................53ActivityBarefoot Walking .........................................................................54ConceptRelax Like a Wet Noodle .............................................................55ActivityDeep Breathing for Relaxation .....................................................56ConceptLift Feet ......................................................................................57ConceptFoot-Kiss .....................................................................................58</p><p>ActivityWalk in Place Drill .......................................................................59ActivityJump Drill ....................................................................................60ActivityMarble Drill .................................................................................61Starting to Run Barefoot............................................................................63ActivityProgressive Relaxation ..................................................................64ConceptCadence/Stride ............................................................................64ActivityMetronome Drill ..........................................................................65ConceptFall Forward and Keep Feet Under Body .....................................66ActivityWall Drill .....................................................................................67</p><p>ConceptPosture (Head, Torso, Arms, and Knees) .....................................68IssueTerrainWhere to Start and Why ....................................................70 ActivityRun/Walk Drill ...........................................................................71ActivitySlow Running ..............................................................................71ConceptRun Like a Ninja ........................................................................72IssueBlisters ..............................................................................................73IssueHandling Overly Technical Advice ....................................................74</p></li><li><p>8/4/2019 The Barefoot Running Book Sample</p><p> 4/56</p><p>Intermediate Barefoot Running..................................................................75ConceptRun Eciently ............................................................................75ConceptExperimentation .........................................................................77ActivityFartlek Run ..................................................................................77IssueTop Of the Foot Pain (TOFP) ..........................................................78</p><p>IssueAchilles/Calf Pain .............................................................................79IssueShin Splints ......................................................................................80 ActivityHills .............................................................................................80ConceptVaried Terrain .............................................................................83ActivityDebris Drill ..................................................................................85ConceptIncreasing Speed and/or Distance ................................................85IssuePuncture Wounds and Cuts ..............................................................87Ten Barefoot Running Tips ..........................................................................88</p><p>Advanced Barefoot Running...................................................................91ConceptRacing .........................................................................................91ConceptTrail Running..............................................................................93ConceptExtreme Weather.........................................................................94IssueTreadmills .........................................................................................98</p><p>Ultramarathons....................................................................................100Testing Human Potential ............................................................................100Training .....................................................................................................101Racing ........................................................................................................102Gear ...........................................................................................................103Other Topics..............................................................................................105</p><p>Dealing with Hecklers and Common Comebacks ...................................105Always Training .........................................................................................107Iskiate .........................................................................................................108Diet and Race Food ....................................................................................109Bad Runs....................................................................................................110</p><p>Running with Others ...........................................................................115e Doubtful Spouse/Partner ...............................................................116</p><p>What if I Still Have Problems Running Barefoot? .................................117Training Plans</p><p>......................................................................................1215K Cheetah Plan .......................................................................................12310K Pronghorn Plan ............................................................................125Half Marathon Gazelle Plan .......................................................................127Marathon Hyena Plan ................................................................................130</p><p>Cross Training......................................................................................142e Barefoot Workout ................................................................................142e Barefoot Workout Format ...................................................................143e Exercises..............................................................................................147My Adventures..........................................................................................151Hallucination 100 Race Report ..................................................................151Appendix...................................................................................................174Barefoot &amp; Minimalist Shoe Runnersand Supporters You Should Know ..............................................................174Finding Other Barefoot and Minimalist Shoe Runners ...............................179Barefoot Running Testimonials ..................................................................181Barefoot Resources .....................................................................................183Glossary .....................................................................................................184</p><p>References.............................................................................................186</p></li><li><p>8/4/2019 The Barefoot Running Book Sample</p><p> 5/56</p><p>1</p><p>Preface</p><p>e journey started with a crushed dream. It was a hot, stickyday in late July, 2005. I was lying in a ditch surrounded bydried mud. Tiny gnats oated above my head and bristle-likegrass poked at my skin. e sensation of lying there provideda brief reprieve from the pain shooting through my legs. Try asI might, I could not muster the strength to climb back to theroad.</p><p>While lying there, blankly staring at the wispy clouds above,I was forced to accept the fact that my dream of running a 50-mile ultra-marathon was going to remain just thata dream.</p><p>Five months earlier, while training for what would be thetoughest physical goal I ever attempted, I was foolishly over-condent in my abilities. Why not? I had faced adversity before</p><p>believing hard work coupled with unwavering determinationwould make it happen.But I was wrong. My body simply could not take the beating.</p><p>I had developed plantar fasciitis resulting in me hobbling outof bed each morning. Every step was met with a searing painthat took hours to extinguish. I had also developed shin splints</p><p> which made me feel as if my lower legs would snap at any</p><p>moment. To make matters even worse, I developed what feltlike a fractured pelvis and my kneecaps hurt so much I had to</p><p>walk backwards down stairs.rough all of that I persevered and trained when I could,</p><p>sometimes missing days at a time in a feeble attempt to healmy broken body. One day while attempting to keep to my</p><p>training schedule of running 30 miles, I was at the 12-milemark when two semis passed one another. In an attempt avoidthem I accidentally stepped on loose gravel at the edge of asteep ditch. Most people would have simply adjusted their</p><p>weight but in my broken-down state, the best I could musterwas to frantically wave my arms. With my barely-functionallegs I could not respond fast enough and ended up tumbling</p><p>down the embankment.</p></li><li><p>8/4/2019 The Barefoot Running Book Sample</p><p> 6/56</p><p>2</p><p>Oddly, the fall did not hurt as much as the pain from running.At that moment I realized there was no way I would ever be anultrarunner. e best I could hope for was suering through amarathon.</p><p> After dragging myself out of that ditch I took a few dayso before easing back into training. A month later I ran amarathon. But it wasnt the fty miler I had dreamed of becausethe race, while fun, felt more like failure than a victory.</p><p>Later that winter I began to research better training methods.I was looking for an answer, anyanswer, in order to nish that</p><p>same 50-miler the following year. My research led me downmany paths from low heart rate training to Gallowalking. Iresearched low mileage andhigh mileage training, advances inshoe technologies, custom orthotics, and various braces anddevices runners use to support their various ailments.</p><p>One day I stumbled across an obscure article in an academic journal where an author was making a case for barefoot</p><p>running. e hypothesis was simple: running without shoesstrengthens your feet and forces you to run with good form.It was an intriguing idea and ran polar opposite to every bitof information I had researched. For me, the selling point wassimpleI used to run barefoot.</p><p>My rst attempts at barefoot running occurred way back in</p><p>1992 while preparing for high school wrestling.At the time I was running with a good friend of mine, JasonSaint Amour. We had the idea of running barefoot on asphalt totoughen our feet. And, in my rst experience with minimalistshoes, we would routinely run in wrestling shoes. At the timeour friends thought we were crazy. Who knew at the time we</p><p>were just a couple of early adopters!</p><p>Over the next 13 years, I was a sporadic recreational runner.My goals were to keep t while attempting to maintain areasonable weight. All the while my waistline was slowlyexpanding due to my love of beer, bacon, and gas station hotdogs.</p></li><li><p>8/4/2019 The Barefoot Running Book Sample</p><p> 7/56</p><p>3</p><p>en in 2004, I met my wife Shelly who introduced me tothe concept of regular exercise including several weekly runstotaling 1015 miles. ough I had always enjoyed running, it</p><p>wasnt until then that I began taking it seriously. During those</p><p>runs I always wore shoes. It was early in our relationship and Id...</p></li></ul>