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Friday, 16 May 2014

Barefoot Running Technique     

           This Is What A Damaged Achilles Tendon Looks Like, Make Sure You Know How To Do Barefoot Running And Do Not Risk This!!






The Affect If Your Feet Are Restricted

Latest information has confirmed what the ancients have known all along — that running barefoot helps your feet become stronger and is the natural running method. Running in cushioning, motion-controlled footwear is like having your neck in in plaster for a month — when you take the plaster off, your throat muscles would be weak. The effect of movement  restriction on your feet affects all your lower limbs and joints. No wonder all kinds of injuries are recorded
Barefoot Running: It Takes Time To Strengthen Your Feet

When you first start running without shoes, your feet will need to strengthen, so take it very gradually. It takes a couple of months for your feet to strengthen and be able to cope with barefoot running. You will be amazed at how strong and durable your feet will become.
For years now, runners (including myself) have been advised that good running shoes were required to prevent injuries!!  So we were told we needed to spend money on quality running shoes to protect ourselves. These running shoes had the appropriate support, and sometimes firm movement control or balance features that were needed, and if you had accidents, you probably had the wrong footwear. My personal experience shows this was not the situation for me.  I know the debate rages about for and against barefoot running, all I would say is you need to check what facts you can and make a decision, I would think it significant that the major shoe manufacturers seem to be marketing minimalist shoes?  So if there was not a case for this, why are they doing that ?


View Barefoot Running Beginners Video Playlist


Does Barefoot Running Make Your Faster?


However, if you think running barefoot will give you more speed,  that is unlikely. Although the possibility of running faster is there, it's about connecting with the earth, enjoying the sensations of direct earth contact, having a sense of running freedom, pain free running and having fun, its not about speeding up


Barefoot Running Trainers - Minimalist Shoes

Their are 4 Considerations for Barefoof running trainers, or Barefoot Running Shoes. The sandal option can be used in good weather, so if you have the right climate this is a great option.


Do you need barefoot minimalist footwear, well No. You can go outside right now and start running without shoes. Although it would be sensible to start on easier surfaces, not pebbles or gravel etc., you would not want to have a difficult barefoot running experience when you first start.

Minimalist footwear would allow you a much easier transition to barefoot running and enable you to learn the mechanic of barefoot running and increase the strength and flexibility of your feet  without the pain.

What is the benefit of using minimalist shoes?  They remove the support and movement restriction of athletic footwear, allowing you to  feel the ground more and enable the foot to move more naturally,  but still give you a barrier against the direct earth and thus protection against pebbles, gravel, roots and anything else your feet are not yet able to cope with.
Many people try to switch to barefoot running to quickly and it does not work like that. It can cause discomfort, injury and disappointment. Keep in mind, your legs and lower lower limbs need to be strengthened. You will have a lot of discomfort if you try to switch to barefoot running to quickly, you need time and patience





          A Common Sense Approach To 
                    Barefoot Running



I Would Suggest The Following:

1. Try running without shoes or with minimalist shoes just for a couple of minutes on a hard surface.
If you run regularly just add this run on to the end of your normal run. If you are not a runner, just run for a few minutes because your body has to build up in the normal manner for running.
It is important to run on hard surfaces at the beginning, because it will help your form and give your body good feedback.
Run as lightly and quietly as possible and try to land on your forefeet or mid feet..I discuss form below


2. Gradually increase the time you run without footwear (or with minimalist shoes). Just a a couple of minutes extra every time you go running. Go slowly don't try to run hard. Keep running gently, working on striking the ground softly. Try various surfaces, road, concrete, normal grass and dirt surfaces. You will notice your body adjusting and the muscles becoming stronger.


3. Gradually, you will be able to run for short distances barefoot. The distances depend on individual experience, what ever you feel comfortable with, for example, for experienced runners could be 20 minutes, and for a newbie 10 minutes, The main thing is to be comfortable with the distance and let this phase take a couple of months. It’s all about a gradual transition


4 Obviously you will soon be able to run barefoot. Your feet and legs get stronger and it feels good, How long this takes is once again to do with the individual, but three months is probably about the right amount of time.


5 I would suggest that when you decide to run barefoot, consider the surfaces carefully. A park or beach area that has a smooth concrete path would be a very good place to start.

Remember, as your feet have been encased in shoes all the time, they are soft and very sensitive, so they wont be able to adjust in a minute it will take a while,

Whatever you do, make sure you pay attention to the surfaces, if you start on pebbles, rough asphalt, or rough concrete or wood, that would be very difficult and hurt a lot.

So patience is the key, go slowly, there is no rush and when a proper transition has been made, it will feel great and you can then enjoy injury free running (as I have) for as long as you like.


Some tips on Barefoot Running Form

1 Make sure you keep upright and balanced, with your feet clearly under your hips and shoulders.

2 Try to land on the balls of your feet, this is the best situation. If you strike too often with your forefeet, your calves can get sore.  Be aware not to land on your heels, if you do, the way to correct this is to make your stride shorter.

3 Stay light. You should feel like you’re light on your feet, not pounding at all. Barefoot runners tend to be a little more springy in their step.

4 Focus on trying to run softly, the same as an animal. Runners wearing shoes typically pound the ground.   

5 Your legs should not be extended the same as when you run in shoes, you need to shorten your stride


CLICK HERE. And Find Me On Twitter For Any Questions



Q: Are there people who should not be Barefoot Running?

A: Sure their are: click here Good Information From Fitday about who should not be Barefoot Running   I think they have covered all you need to know.


Q  Some runners run through pain, what do you feel about that when barefoot running


A. I don’t think it’s a good idea, pain is a warning sign (I am not talking about aches etc) but pain, is saying go easy!  Listen to your body, better to go slower, if you need a break take it. To injure yourself will not help your barefoot running career



Q: Does running barefoot result in thicker soles over time?


A:  I have been barefoot running for about 8 years 4 or 5 times a week, and in the summer most days, and my soles aren’t what you would say thicker, but they are very tough and pliable. And can resist most stuff I run over, I do not have any thick calluses




Q: What about things like rocks or glass?


A:  Part of barefoot running is the focus that is required, You are continually watching the ground as you run, it does take concentration, but it does become much easier to do. Anything that can cause your feet problems, including rocks or glass! Can be seen and avoided.  

In my years barefoot running, I have had only three incidents, one thorn, and two bits of glass. Both of the glass incidents were my fault.  Glass normally lays flat, if it’s a really big bit, no problem, you can easily see it. The problem is with sharp slivers, which can penetrate the feet. The good news is, they have to be upright to penetrate the feet, which is very unlikely. My incidents were running in rain, on rough terrain, and I did not see the slivers, However, it was easily resolved, my daughter pulled them out with tweezers and all was fine.



Q: Can I run faster with barefoot running?


A:  I would not have thought so, I ran quite well when I ran in trainers, and I do not think I am slower or faster now, about the same, but of course with the benefits, it’s much better for me.

Barefoot running is not about running faster but all the other benefits that we have discussed 



Q: Why do my calves get sore?


A:  Your body is adopting a different form for running, and as with any type of new activity the body will get sore and needs to adjust.

Just go slowly, listen to your body and adjust the amount of barefoot running you do according to how your body responds and you will reduce the soreness until there is none.



Q: What about pain or injures, how have you been affected?


A:  The reason I switched to barefoot running was because of the persistent various injuries I was getting with normal running. Since I switched to barefoot running, The only injury I had was I hurt my hip, but that was because I was not concentrating and fell over, which is nothing to do with barefoot running.


Barefoot Running Is Fun


The fact is Barefoot Running is fun, it’s natural, and for myself and many others, we have experienced pain free running which has given me a really good feeling and great confidence looking forward that I will be able to enjoy running, fitness and health without fear of having to stop because of injury.

Read the disclaimer on my blog, check out the facts for yourself and I wish you all success with barefoot running.



To Conclude, everybody has their opinions and experiences, from the totally pro barefoot running, such as myself, to the totally anti,   I would say read all you can, try it out, continue to experiment, and always be questioning, until you reach the stage that you feel totally happy and confident with your barefoot running,  And most important keep having fun



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Read the disclaimer on my blog, check out the facts for yourself and I wish you all success with barefoot running. #BarefootBrucy