Running for the Common Folk

Have you ever noticed how many successful shod runners think that barefoot running is crazy?  Even when many of them have knees that are blown, need to be replaced and actually have someone in their life that they can call "their surgeon".  As in, "His surgeon told him that he'd have to give up running or else give up his knees"... Things like that.

It's always amazing to me how so many barefoot/minimalist runners aren't SO much about their finishing times and more about the joy - and how the shod folk just lived and ran by their watches.

But then the AHA came!! What if it's because many of the successful shod runners are actually athletes!!  They are actually able to be successfully competitive!!  I personally could train forever and never actually be competitive with these people - I just don't have the genetics.  Now, this isn't to say that there aren't barefoot runners out there who are athletic and really successful runners - obviously there are many!!

But what if barefoot running gives the rest of us a chance to run? Our goals may never be to WIN our age class or a race, but that doesn't mean that we can't run.

I wonder whether this is a huge opportunity to change the entire intention of running - whole new paradigm. Sports like running have always been centred around the top athletes, the top times, who WON, who placed - on the athletic perspective.

But what if barefooting and minimalist running brings in the "Running for the Sheer Joy of it". 

We watched a local triathlon today.  Nearly every person looked like they were going to die.  They looked unhappy, angry, and sick (and having done a triathlon before, I truly understand all of these emotions).  Until Aleksandar came running in and he had a huge smile on his face - his intention was to just go out and do the triathlon like a training day - not get all serious about "racing" it. And he truly looked like he was having a great time.

I think that it would be truly brilliant if all of us "common folk" actually ran for the sheer joy of it!!  We can still participate in races because the events are so much fun - great people, great energy, and great snacks!! But if the intention was just fun, how would that change everything?

Would more people run? If it was truly just fun?

Could barefooting actually return running to the people?  Not just the elite?

Sounds kind of corny. But I like it!!

Updates and the Road Ahead

By way of undating and filling in the gap that has elapsed since June:

- Next Barefoot Running clinic Saturday August 13, 2011 @eastststation (9-noon)
- Anyone know how to post a power-point presentation to this blog (comment below)
- Katrina and husband Wayne are doubling distances and steadily moving toward Disney
- My own "training" has evolved to flow when and where life allows (no more schedules)
- Planning to run the Maitland Trail End to End this fall - anyone is welcome (comment below)
- Trying to finalize details for a 100mile "ultra" run soon.
- Signed up to do TRX instructor training in August.
- Hoping to keep posting weekly.

Reborn: from "Runner" to "Barefoot Runner"

There have been many new adventures underfoot, not the least of which has been discovering the world anew through the experiences of "barefoot Milan". While I have been "forefoot running" for over a year, my own adventures in full barefoot (unshod) running coincidentally began around the same time my son Milan was born. Like a newborn's learning which ocurs in leaps and bounds, bearing my feet to the streets of Goderich has completely blown open my experience and relationship to running - which is to say I do NOT consider myself a "runner", but more correctly a "barefoot runner". While there are similarities in these two tribes the differences are more pronounced.

"Runners" are a driven, focused and dedicated tribe, often seeking to overcome "perceived" short-comings and weaknesses experienced within their anatomy and physiology in search of elusive "times", "paces" and "splits" while covering specifically measured distances (5k, 10k, half marathon, full marathon also known as "26.2" for the indoctrinated). This is to say the "runner" lives within the carefully circumscribed and quantitative world of schedules, plans and training that can be detailed in numbers and other "measurables". This external focus has discrete advantages that have been laregly responsible for the meteoric rise of this "tribe" in preceeding generations - namely the ability to "improve" one's ability to run. The disadvantage has been the almost equally meteoric rise in the numebr of casualties resultant from this external focus on achieving discrete goals at the expense of feet, knees and hips employed in the task. Along the way the runner employs all matter of technology toward their goals - stability running shoes, knee braces, cushioning, anti-inflammatories, massage devices, interval timers, GPS tracking devices, high-tech fiber clothing, hydration systems, nutrition formulas ..etc. Whatever the "technology" its purpose is to improve, correct or aid in bringing the runner closer to their "goal". Don't get me wrong, I have nothing against the tribe of the runner. I have great admiration for the 4 minute mile, the 2 hour marathon, the sub 6min/mile pace and all manner of covering all measure of distance in times that confound rational explanation. These "runners" are a rare few unfortunately and my concern lies with the marose carnage of those who fail along the way requiring surgeries, prosthesies and lives encumbered by disability, pain and alienation of the very anatomy and physiology they counted on.

I am NOT a "runner", but I have many friends who are runners, and there are many runners I admire for their accomplishements and physiologic ability. I do not ever see myself in their "ranks" but am grateful for their collective experience and wisdom which has informed and often inspired me.

The tribe of the barefoot runner shares the same fundamental premis of moving over land in a manner of locomotion that is faster and more economic than walking; however the similarity of the barefoot runner to the conventional runner often ends there. The barefoot runner is a strange and often solitary sort, often lacking the same community that commiserates around the trials of "running" that are common to "running groups" and "training" or "injury" forums. the tribe of the barefoot runner carefully and slowly endears themselves to the anatomy that marvelously makes their locomotion possible and magical. This formative bond developes slowly and often in complete ignorance of measured distance or time. Paramount is the "experience" of the bnarefoot runner: the experience of balance, of economy of movement, of tendons and muslces and their interplay with kinetic energy and gravity. the slightest of pain or discomfort is not to be overcome, rather listened to, learned from and internalized in a refinement of technique toward a fundamental experience of moving lightly almost effortlessly with ease and joy in an alchemy of anatomy, physiology and the desire to run the way we were born to run - free and unencumbered. Within this sanctum of experience the "less is more" philosophy reigns supreme. Unlike the tribe of the "runner", the number of barefoot runners grow slowly but steadily and is not mirrored by an equal (or even larger number) of casualties. To fully embrace barefoot running is to do so with the full view of one's life and with the intention to run for life.

I am a "barefoot runner" and intend to remain so for the duration of my life. My "runner" friends look at me quizically sometimes even with disdain. I have moved awayfrom measuring and planning and quietly and intently listen to what my feet have to share - to run more or to run less, faster or slower - all the while "keeping it light, keeping it effortless and turning my attention to the quick grace of movement..."

Like my son who is growing and evolving with his experiences, my own experiences with barefoot running is a kind of "rebirth" of sorts. Call me a zealot if you must, but either way I encourage you to open your mind and I hope your toes will follow.

Keep Rising.....

From Rock to Roadrunner: First Barefoot 5K

From Rock to Roadrunner: First Barefoot 5K: "Last Sunday was my first barefoot race!! And let me tell you, 5K never felt so good!! What amazes me is how much energy I have during th..."

First Barefoot 5K

Last Sunday was my first barefoot race!!  And let me tell you, 5K never felt so good!!


What amazes me is how much energy I have during the race. Admittedly, I don't run like a cheetah (or even a slow chihuahua) but I DO RUN!!!  This is still the amazing thing!! I run without pain and with more joy that I can possibly articulate!

Honestly, this barefoot running has completely blown my mind!!

I talk about it ALL OF THE TIME partly because it's cool and people do ask about it. But mostly because it feels like some kind of miraculous event has happened. I truly believed that I absolutely could not run. Why this is important is beyond me. But today, heading out of my house either barefoot or in my shoes, and looking forward to my run, it feels like a completely new reality - and a very cool one!!

The other reason that I love it is that it is healing something inside of me. It's like something got slowly disconnected inside of me over my life. Something between my mind, my body, whatever. It all sounds so corny and flaky. But it's true. There's something real and primal connecting itself. I don't know what it is. But I like it!! And God knows I don't seem to be able to be quiet about it!!

I can totally relate to the funny Barefoot Steve video in the previous post where people would almost think that it was some kind of religious cult where we have to change our name to "Barefoot Katrina" and stuff.  Oh well, I've had worse obsessions. :)

Here is the picture of the three barefooters at the Bayfield 5K.

Besides the personal joy of running barefoot, it was really fun to see the reactions of all of the shod-folk. It was blowing people's minds that we had no shoes. Besides the obvious "Doesn't that hurt" and "What about the stones", I also got "People spit on the street!", and "What if you come across a condom?". But mostly it was just shock and awe.

Later, I thought it was incredibly funny that we ALL ran barefoot as children. Running barefoot in the streets is not something foreign that only other animals do. WE do it! And yet, it was so phenomenally strange that people were literally shocked that we would and COULD do it. Quite a commotion - very fun!!

It was also cool that the three of us represented a real varied ability to run. I was definitely back-of-the-pack-girl. (Not complaining - just reality). Aleksandar (on the left) was definitely one of the faster-to-mid runners. And Matt (on the right) took off like a shot pushing a baby stroller!!  Very cool.

Nothing too serious today, just a funny little animated clip on what it means to be a barefoot runner. Enjoy:

http://youtu.be/theHXQP9Bo0

Barefoot 5K tomorrow with K in Bayfield. Spreading the barefoot "gospel" far and wide.

Keep Rising.....

Barefoot Running - Step by Step

Thanks to Aleksandar for recommending the book "Barefoot Running - Step by Step" by Barefoot Ken Bob!!  It is a great book that I highly recommend to anyone who would like the inside scoop on barefoot running!!

In the same way that "Born to Run" inspired me (and brainwashed me) to believe that I actually could run (and would want to), this book truly makes me want to run barefoot - for all the right reasons!!

So, inspired, I headed out this morning for a barefoot run - maybe 3.5 km.  I have to say that I LOVE IT!!! It's like I can feel more spring in my foot than with shoes. Strangely, I didn't get winded at all - VERY STRANGE!

Alas, the soles of my feet are quite sore right now. According to Barefoot Ken Bob, I need to work on my technique - bending my knees more and lifting the foot just before it lands - kind of like an airplane coming in for a landing.

But overall, it was really an awesome experience. I think that I will be erring on the side of barefoot - at least as long as our Canadian weather allows. :)

Running as a Way of Life....

As is evident from K's posts on this blog there is an alchemy to running that is physical but also goes beyond simple cardiovascular & metabolic conditioning: subtle shifts in how we perceive the world we live/run in as well as subtle shifts in how we experience the body we live/run in.

I would completely agree with K, that running or any physical activity is not the exclusive realm of youth, but rather is fundamental to our lifelong existence. As we age our functional fitness is the real rate limiting step of our freedom and independence and we should be investing in this area of life as much as we do our RRSP and Pension Plans. The degree to which we have become acculturated to the 'western' or 'modern-industrialized' cultural paradigm often relates to the degree of frailty we may experience as we age:

http://www.canada.com/health/story.html?id=4709685

http://www.jstor.org/pss/2742729

http://triathlon.competitor.com/2011/05/news/at-90-florida-man-is-oldest-ever-to-race-a-duathlon_29618

While running is not a panacea to all that ails us physically and metaphysically, it becomes a thread that when woven through our days and lives begins to reconnect our frayed interconnectedness with our natural world and our natural selves. I believe that smile and floating that K describes is in part the animation of this 'reconnect'. It reaches beyond the experience of our run or race and begins to influence how we move in the rest of our day, our relationship to the foods that 'fuel' our movement and life and ultimately our priority of investing in our natural functional fitness throughout our lives.

This has all come into greater view for me as I've been running less in the weeks that followed my becoming a new dad. While my miles may be less my investment to running has actually increased and I have realized what we do with the time between our runs affects our running as much as the miles we log. Danny Abshire, founder of 'Newton Running Shoes' discusses this in detail in his book 'Natural Running' where he highlights that we must redevelop our capacity to run by reconditioning many if the small intrinsic muscles in our feet and legs as well as the larger muscles and systems that govern our balance, proprioception (positional sense) and integration of movement within our core and entire body.

So while I have been at home hard at work as a 'dad', I have been spending more time reconditioning these areas primarily through the use of calisthenics, yoga and "CrossFit" principles (constantly varied integrated functional movements and exercises in order to develop integrated functional fitness - strength, balance, coordination & metabolism). Low & behold, my running has actually improved despite the decreased miles. The improvement is related to the improved economy of movement (running form) as a result of this type of training.

And beyond the calisthenics and "CrossFit" conditioning, the extra time at home has allowed for a greater emphasis on preparing fresh whole food meals. I have been able to further learn how to consciously nourish the development of healthy muscles & ligaments as well as the energy to fuel movement, conditioning and the motivation to attend to these areas of "health" while on the steep (and sleep deprived) learning curve of being a new dad.

So while running is often viewed as a means to an end to influence our weight and appearance; it can be a more pervasive element that informs almost every area of our lives: nutrition, rest/recovery, reconditioning, psychology, relationships, social interaction (including blogging) and the larger priorities of our lives....

It is this underlying pervasive alchemy that I reference when I use terms like "soul endurance athlete" or "soul runner"; which specifically reaches beyond the use of endurance athletics or running as a means to an end, to emphasize them as a thread that weaves throughout all the elements of our lives, subtly shifting their interconnectedness and re-animating our interconnectedness with the world we live in. It becomes a "practice" - something we do externally to influence ourselves internally physically and metaphysically.

I certainly won't disagree with anyone who chooses to run to drop a few pounds or feel better about themselves physically and emotionally, but I also believe when you find anyone that 'loves' running it is the soul alchemy they are experiencing. Perhaps seeing it this way & trying to describe it, I may help a few folks shift their perception of running as a twisted form of pleasure derived from self induced pain and punishment, and may be able to ignite their own "love" of running.

Running is a primal experience of who and what we are as living beings: movement, breath, energy, perception, awareness and motivation out under a vast expanse of sky. When we experience our own life on this intrinsic level aside from cultural/societal position, role, status, gender or function we are also experiencing the essence of what we all are as human beings. Not only does running reconnect us to our natural world, but further it reconnects us to each other.

Any races, marathons or other events no longer become 'why' we run, and are rather a lens to focus our motivation, time and priorities to keep us running and connected to our lives and life in its largest meaning.

So go ahead, take off your shoes and begin the first few steps of running. Take is slow and methodically, after all, you have a lifetime to experience it....

I Actually Ran Barefoot!!

So, this morning I felt inspired to head out on the road on my naked feet! As much as we are practising the barefoot technique, I'd never actually run on the roads barefoot.  But I did this morning!!

And it was great!!!  The soles of my feet felt a little numb partway through (and I was only out for maybe a 10 minute run). But it actually seemed easier than running in my minimalist shoes. Maybe it was just a mental thing. But when I normally run, it is my mind that gives up long before my body (although my body tells me later). But this morning, it was like I WANTED to run further. I didn't want to stop and walk as often. It was a very strange feeling. But I liked it!!

Where will this lead? Will I convert to barefoot when our Canadian weather permits?? Hmmm... It is a definite possibility...

First 5K of the Season

Well, we completed our first 5K on the weekend with our NEW running technique!!  The result? 9 minutes off of my time from last year!!!  But what's even better is that I'm not completely crippled and dead like I was last year!!!

Last year, I thought I was going to die by the time I got to the first km marker. By the time I got to the end, I was truly dead. My legs felt like lead-filled sausages and I didn't think that I'd ever feel better. And then, it took weeks before my knees weren't swollen and painful.

But this year, my focus was "keep it light and easy". And that's what I did. When I was running, it really did feel like I was floating. I walked off and on as well. But the running was nice and effortless. And as I ran across the finish line, it was still light and effortless!!

After I stopped running, my legs felt light and airy - kind of like when you put your arms in a doorway and push up and then you step out of the doorway and they float up... that's what my legs felt like.. Imagine!!

My calves and the bottoms of my feet were a little sore later that day - but calcium and a hot bath took care of most of it. Two days later, as I write this, my calves are now telling me off. But nothing serious. I'll just wait to run again until tomorrow.

This is such an amazing running style for me!!!  There were lots of tall skinny guys in shorts at the 5K that are perfectly happy with their heel-striking running. But for me, this minimalist running is the way!!

Imagining Ultra Athletics

I can't believe that I can actually fit my head around people who race ultra distances - 2 marathons, 100 milers, 2 Ironman weekends, etc.  I'm not saying that I am anywhere close to even enjoying a 10K run yet. But I can actually imagine what these people see in the challenge.

I remember about 8 years ago, there was an article in our local paper about a local guy who had finished an Ironman competition in Florida. I read the article with complete awe - 5mile swim, 180K bike and then a marathon - all in a row!!! The idea that anyone could actually do that was so far beyond my imagination that I honestly looked at this guy completely differently every time I saw him.  I wondered when he did his super-human training (and I'm not kidding). I wondered what kind of person could actually complete such a feat.

The weird thing, as I train for the marathon in January, is that something deep inside of me is shifting. The very idea that I could actually train enough to complete a marathon (me being the destroy-my-knees-by-running girl) is really opening doors for me in the human potential category.

Because I have been able to run without injury, suddenly the idea of continued growth towards my potential feels completely natural. It's like THIS IS HOW WE'RE SUPPOSED TO GROW all of our lives. There's no limit to our growth.

First, I will happily run the 5K next weekend in Goderich, and then the 5K in Bayfield in June. Then we will do the Bala triathlon in July. Why? Because it would be fun - a nice way to spend a summer morning up north. Then, we will continue training to do the marathon in January at Disney. No big deal. Just the next step in our growth.

What's next? Perhaps other exotic locations for cool marathons - running through vineyards in Italy or along the Great Wall of China. Or maybe we'll expand ourselves further and start envisioning half-Ironmans.. and then full Ironmans and so on and so on....

Aleksandar is running a 100-miler in November (we are going to be some of his "pacers" - you know, just going out to run 10K once in a while with him for support!! I can't believe that these are actually my waking sane thoughts!!).  Two years ago, I wouldn't have even been able to understand the words that he was saying. I mean, I would get the English, but I wouldn't be able to digest the meaning.  100 miles?  For fun?? Ridiculous!!

But I get it. It's like playing with our human potential. How far can we grow? How fantastic can we feel? Is there even a limit to what we can achieve?

I have spent most of my life in my head and heart. The idea that now I can play with, grow and expand my physical experience in any way that I want certainly has made my life just a little more interesting!!!

How cool is that?

Running for Joy

I can't believe that I've reached the point where I can say that I actually enjoy running.  But it's true.  The other night after watching Biggest Loser, my daughter and I went running "just for fun". I actually look forward to running!!

The best comparison that I can make is to people who enjoy going for a walk.  They like the fresh air, stretching their legs, the scenery, etc.  Going running is like that now - except that we're running.

It really hit me on Saturday when we were on our long run. We ran the route for the Goderich 5K that is in two weeks - FOR FUN??!!??!! We did our normal walk 1 minute, run 2 minutes. My friend who joined us asked if it was my goal to run the entire 5K on May 15th.

This is when I realized that I didn't want to have "external goals" anymore. I just wanted to have fun. I want to enjoy myself.

Don't get me wrong. It can be fun to push yourself to train harder, expand your limits, and see what you can do.  But sometimes it's fun to just feel the sun on your face and the feel of your body running forward. I think that this is more my way.

There are many factors to this newfound joy. But I do think that the biggest one is this style of naturalist/minimalist/barefoot running.  Why? Because I'm not in pain all of the time. My knees are happy, my back is happy, and my feet are happy. The day after a 5K run, I'm a little tired and my muscles know that we exerted ourselves yesterday. But no pain. Just contented fatigue.

Being able to run without pain or struggle is a massive milestone for me. It is totally untwisting some weird programming in my head that says that "running is self-torture", "you only run to lose weight", "only crazy hyper skinny people actually enjoy running", "running is for athletes", "anyone who runs over the age of 30 is a health-nut", "running destroys your knees and back", and so on.

One of the coolest things in the book "Born to Run" is that the fastest runners in the "running man tribe" were the elders. Experience, wisdom, and age were assets to running fastest and longest. Running improved every year. The young ones could never imagine being able to keep up with the elders. IMAGINE!!!!

This makes sense to my soul. Our society's obsession with youth has always felt wrong to me. And now this idea that running in this natural way turns the tables and lets us improve with age. I LIKE IT!!

And I think that this is what I'm experiencing with this "no injury training". It's like my body isn't going through the "tear-down" stage before it builds new strength and elasticity. Did I say how much I like it!!

So, I am truly running for joy. I'm running for how my body feels to run. I'm running for the sun on my face and the wind at my back.

Just running for joy!!

Gobsmacked at the Ability to Improve!!

Yes, I'm gobsmacked!!  I can't believe how much my running has improved in 6 weeks.  We just got back from our Saturday long run and I can't get over what a difference it is from the first one.

We've been running the same route from the station down to the beach and back (yes up and down the BIG hill!) each Saturday and this morning we beat our original time by 27 minutes!! 

My whole running regime is two short runs (12 minutes - walk 1 minute, run 1 minute) on Tuesday and Thursdays plus this long run on Saturdays (walk 1 minute, slow run 1 minute, faster run 1 minute).  That's it!!  And today I could actually enjoy the run as opposed to the near-death experience I had on the first day.

I know that training is supposed to do this. I KNOW THIS!!  But for some reason, it feels like a miracle for me.  My body is actually running relatively happily.  I have no aches and pains.  My body is truly improving and getting stronger every day and I'm barely doing anything!!

I do think that it is kudos to this natural running thing.  I think that my body LIKES the movement. It is only doing me good. There is no pressure or strain on my joints - no pain at all.

I once told my friend who is a holistic health practitioner that part of training is tearing down the muscle so that the body will grow it back stronger. She thought for a moment and said, "I'm not sure if I think that that is true. I think that with the proper exercise the body could only build without having to tear down."

I think that this is what I'm experiencing!! I think that my body is just getting better - no suffering (well a little during the runs :)) - just improvement.

Well regardless of why, it is SOOO bloody exciting!!

I am so going to love this running thing!!!

I love life's small epiphanies - moments when thoughts I've been carrying around for a while gel into a clairvoyant direction and theme. My run with Katrina on Saturday was just that. While we have been batting around the idea of starting a Saturday running mini-clinic or group, the concept and notion never fully took shape until yesterday.

We are launching the official "Rock to Road Runner Road to Disney" training plan and community. I'm planning to use Saturday morning runs with Katrina and family to specifically aim toward their goals of completing the Disney26.2 Marathon in January 2012. I'm hoping others may join in both to develop their own running and goals, but also to become a growing community around "Rock to Road Runner".

As a general overview I'm proposing the following "rocktoroadrunner road to Disney" plan:

GOAL/OBJECTIVE (Specific to Katrina):
- To complete the Disney26.2, aiming for under 6.5hours
- Aim for average 6.5km/hour using a 9min run/1 min walk strategy = 1.1km every 10min

TRAINING STRUCTURE:
- 4 week cycles: 3 weeks training + 1 week flex/easy to recover and accommodate
- We will start with an initial of 1min slow run + 1min med/fast run + 1min walk strategy
*We will incease running by 1 min every 4 weeks until we reach the 9/1 strategy above.
- Each training week aim for one "long" run (initially 45-60min)
* Each 2 months we will increase long runs by 20-30minutes
* long runs we will incorporate a mix of "tempos" (different speeds)
* We will also include squats and some other proprioceptive drills
* As we get comfortable with format, individuals can vary speeds to suit development
- Each training week aim for 2 or 3 "short runs" (initially 10-15min)
* Every 2-3 months we will increaseing by 5-10min
* short runs can be as slow as needed, ideally trying NOT to walk
* or taking only 30sec to walk. Key is to build "volume" with these slow short runs.
- Flex/Easy weeks can have NO running in them or at most 2 short very easy slow runs.
* It is ideal to incorporate brief amounts (5-10min) cross training several times:
* skipping, squats, drills, stretching or massaging muscles depending on need
- By November 2010 we should be able to to do a 3.5hour run covering 25km
* This will be our "measure" to ensure we are on target for January
* Each training cycle (4 weeks) we will use the first week to guage progress & re-plan

OTEHR CONSIDERATIONS:
- We will work on optimizing pre and post run nutrition as we go along
- Consider buying a pair of "compression" socks from the pharmacy (20lbs compression) to wear after long runs to improve lactate recovery in the muscles.
- Be very very proactive about injury prevention. Pay attention and to vulnerable areas and consider methods to support them (Kenesiology Tape, Tissue Work or time off)

REMEMBER:
- "We overestimate how much we can do in a day or a week but underestimate how much we can change and evolve in a year"
- While running is 'Natural', learning to run is a challenge that requires a great deal of commitment, patience and stepping beyond your comfort zone to grow & evolve

I'm committed to making this journey with Katrina & her family doing as many Saturday/Weekly long-runs with the, as possible. I KNOW she can do it. There will be ups and downs and potentially some set-backs but each of these is also an opportunity not only to learn about running, but learn about one's self.

I'm hoping Katrina and others are as enthused as I am. I'm certainly open to inviting anyone and everyone to join in on the Saturday runs and be a part of Katrina's amazing journey!

Keep Rising!

Born to Run - Here's the Proof

First, my thanks to K for inviting me to be a guest contributor to the blog.

Now, imagine if you will the sensations of freedom, joy, meditative awareness, pure-self expression and effortless-effort all combined together. I offer to you that this experience is available through running and that, except for a small group of exceptions, we were all BORN TO RUN.

As briefly mentioned, in January 2010 I was decidedly a non-runner, or as K so eloquently puts it "I use to run like a rock". With the goal of completing an Ironman Triathlon I reluctantly took up running. Having not run in more than 15 years and with previous forays in running delivering pain and injury I decided to do my homework before heading out the door. After several weeks and many hours of reviewing the medical and scientific research it was clear there was a decidedly biomechanical "correct" way to run that optimizes our natural evolutionary design. Painstakingly and persistently learning and applying the techniques and theories (very slowly at first) I have steadily enjoyed significant gains in my ability to run. While I am by no means "fast", I continue to put my emphasis on correct mechanics, injury prevention and improving my running capacity. The speed will come with a lifetime of running still ahead of me.

Through my own experience and having continued to study "natural running mechanics" - also refered to as forefoot or midfoot running, barefoot running, evolution running, chi-running and pose-technique running - I am convinced the vast majority of people without pre-existing biomechanical impairments were indeed "Born to Run". I invite you to discover it for yourself.

~~~
EVIDENCE BASED RESEARCH

I'll spare you the physiology and kinesiology but I will share with you several resources that solidly present the information:

http://www.barefootrunning.fas.harvard.edu/index.html

http://www.posetech.com/pose_method/pose-techniques.html

~~~

SEEING IS BELIEVING

For folks who want to skip the reading and see some of the more practical points, the following video links are useful:

http://www.youtube.com/watch?v=0hqspH_OTzA&feature=player_embedded

http://www.youtube.com/watch?v=z2nZlKKgOAQ

http://www.youtube.com/watch?v=oN1x3Ik1t5Y&feature=related

http://www.youtube.com/watch?v=K2qsSuUGGrM&feature=related

http://www.youtube.com/watch?v=b3Nt4WgQed8

~~~

PROOF IS IN THE PROCESS

I have now been running for approximately 14 months. While much of it has been success I have had several setbacks mainly due to trying to increase my volume too much too soon. Most of us have never discovered or been taught how to run naturally, and having never used these muscles and ligaments in these particular ways the process of adapting to this form of running is slow.

Consider if I put your arm or leg in a cast for several years then took it off. You can imaging that these muscles would be weak and prone to getting injured if you tried to do too much to soon. We have effectively done this by wearing overly supportive footwear, spending much time sitting and often doing exercises that shorten and tighten our muscles.

I would also acknowledge that some people have pre-existing injuries and mechanical impairments they were born with or acquired that may preclude entertaining the notion of "natrual running".

With these two large caveats noted, I would dare to say, by in large, running is our birth-right and a natural joy born of our innate abilities and senses much like laughing, gustatory pleasure, the enjoyment of music and inspiration derived from viewing breathtaking vistas. The degree to which we have been separated from this natural birth-right of running has been entrenched into our modern culture that often sees running as sadomasochism.

While nearly everyone can experience an almost instant sense of gratification and joy when they first re-discover natural running, the journey beyond this neophytic glee is one best experienced with a large measure of patience and understanding. Below I have listed the TOP 10 TIPS of natural running also referred to as forefoot or midfoot running:

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TOP TEN TIPS

1) Proper biomechanical form is paramount. When starting out, exercises, drills and complimentary training methods that enhance your proper mechanics, elasticity and strength are far more important than how far or fast you run

2) Focus on light and easy movement when running.

3) Train by time NOT distance as it allows for physiologic adaptaton

4) Start with only 5-10minutes at a time

5) Do not underestimate the time needed to adapt. Accept small consistent gains.

6) Stretch your calves, hamstrings and feet after EVERY run

7) Work up to 2 short runs and one longer run each week

8) as a general rule increase your volume by no more than 10-20% per week and take one week in 4 OFF to allow muscles & ligaments to adapt

WEEK 1 - 3 x 5-10min fore/mid foot runs
WEEK 2 - 3 x 6-12min fore/mid foot runs
WEEK 3 - 3 x 8-15min fore/mid foot runs
WEEK 4 - OFF/ Adaptation
WEEK 5 - 3 x 10-18min fore/mid foot runs
WEEK 6 - 2 x 12-20min and 1 x 15-25min fore/midfoot runs
WEEK 7 - 2 x 12-20min and 1 x 20-30min fore/midfoot runs
WEEK 8 - OFF/ Adaptation
WEEK 9 - 2 x 12-20min and 1 x 25-40min fore/midfoot runs
WEEK 10 - 2 x 12-20min and 1 x 30-50min fore/midfoor runs
WEEK 11 - 2 x 12-20min and 1 x 40-60min fore/midfoot runs
WEEK 12 - OFF/ Adaptation
WEEK 13 - 2 x 12-20min and 1 x 45-75min fore/midfoot runs

9) Combine the above general prescriptive plan for adapting to fore/midfoot running with a "RUN-WALK" strategy by employing any ratio of running to walking you find reasonable (ie. 2 min running & 1 min walking). Gradually increase your running ratio keeping your walking as 1 minute until you are able to run more than 12 or 15 minutes at a time.

10) Pay attention to the signals of your body: at any point if you are experiencing sharp or persistent tendon or muscle soreness back-off. Focus on stretching, adapting and continuing to improve your biomechanical form with drills and complimentary training.

10b * When in doubt refer to tip # 1

A New Author to Our Blog

I've invited Aleksandar Radan to also be an author on this blog. 

He was the first person to introduce me to this style of running.  He will likely tell you more about his experiences, but in short - he was never a runner, it was too hard on his body.  He discovered this style of running, did the research, and ended up doing an IronMan Triathlon a short time later!!!  Now he just goes out and runs 50k just for fun on a Saturday morning!!!  Why?  Because he just LOVES RUNNING!!!

This is the kind of transformation that I am looking forward to!!!

I'm not going out and running 50K for fun (or at all) yet.  But I do actually LOOK FORWARD to running.  I truly LIKE THE WAY it makes my body feel.  After a lifetime of sore knees, shins, and back, that is already a miracle!!

Happy Running!
Katrina

Great Minimus Shoes

I have just purchased a pair of New Balance's minimalist shoe - the Minimus. So far, they are fantastic!! They fit like a glove and feel like I'm practically running barefoot.

There's some neat traction on the bottom.  And do I have to mention the excellent colour??

Very pumped!!

Great Talk by Chris McDougall

Here is a video of Chris McDougall, the author of "Born to Run" talking about why we are born to run!!  Excellent talk!!

Barefoot Running

Here is a great video of the "Barefoot Professor" talking about why it is healthier to run with a forefoot strike rather than a heel strike.

We have been doing all of our training so far in barefeet (actually with sock feet because we are running around the track at the Y and they don't allow barefeet - health stuff...).

We've had to take it easy because you can easily do too much too soon and strain your calf muscles and achilles tendons.  Since our feet have not had the opportunity to articulate and stretch in the natural way that you do when you run barefoot, the muscles and ligaments all the way up the calf are used in entirely new ways.

But running barefoot (or sockfooted) is a great way to actually FEEL the earth as you run.

But the best thing about it is that I feel like I'm about 8 years old.  There's a certain sense of freedom that comes with running barefoot!!!  Hard to explain.  You've just got to experience it!!

Born to Run

The first book that you want to read is "Born to Run".  It's a phenomenally well-written story about a man who searched out the secrets of a Mexican tribe who were phenomenal runners.

He incorporates all kinds of modern research and wisdom into the story making it a book that's hard to put down - not to mention incredibly brain-washing for the likes of me who truly didn't believe that she would ever be able to run effortlessly - and having fun at the same time!!

This is a must-read!!!

Running Technique on a Treadmill

This is an excellent video that shows how we naturally move to a natural mid to forefoot footstrike as soon as we take our shoes off.

Learning the Skill of Barefoot Running

Very cool.