I’m sure I’ve mentioned in a past blog that my running buddies and I used to screw sheetmetal screws into the bottoms of our running shoes whenever the conditions got especially treacherous. Well, a good friend just sent me a picture of his newly enhanced running shoes and I thought I’d pass it along, so you could see how it’s done. Be sure to use 1/4″ screws unless you’re into S&M.

I was also recently sent a pair of Yaktrax running shoes to try out. I like them. They’re super easy to put on, they stay on, and they work great to keep you from slipping on ice or packed snow. They’re light weight and they don’t feel as weird under my feet as it thought they would. By that, I mean that my feet remain pretty flat running in them. They don’t throw me off balance in any way and they don’t feel like I’ve got something strange stuck to the bottom of my running shoe. I’d recommend them to anyone crazy enough to head out for a run regardless of how nasty the conditions might be…or how deep the snow.

All the best,
Danny

As I mentioned, when I started out on this journey, I did not underestimate the challenge of running a marathon and in particular the training involved to get to the starting line. If anything, the last few months has re-enforced that.  It wasn’t an easy decision to come to as I had told many people I was doing it and I have this burning desire to run a marathon. However, the relief I felt having made the decision was palpable so I know it is the right one.  Letting go of a goal is never easy.

It’s not all bad though!  The training plan has taken me to a great place.  It gave me an opportunity to really focus on my running technique and continue to improve.  I have started to vary my runs and add in some conditioning work.  My long runs are between 2 and 2.5 hours a week.  I intend to keep them there and if I feel like running longer on the day I will.  When I review those runs, I see some cardiac drift towards the later stages so I know more work is needed aerobically and form wise.

Recently, I took to running the hills or at least the closest thing you can get to hill running in London!  I hadn’t been able to do this particular run for a couple of months and I felt myrunning training was missing it.  Hopefully it will be a weekly run going forward.  I had the most amazing run and when I got to my favourite downhill running section, I took off. I checked my posture and literally let go as gravity took me down the hill.  I relaxed my hips, allowed my pelvis to rotate and my legs just became an extension of my core, keeping up with my fall.  I felt like I was flying, it was totally effortless. I can’t wait to get back there this week.  In this case, letting go was easy and necessary.

So I am stronger and wiser and most importantly still injury free.  I have learnt a lot about myself and my running in the last few months and I am looking for a new challenge. Watch this space.

Happy running.
Michelle

In the tests I did at UVA, I was wearing three different pairs of shoes (I was never tested barefoot): tai chi shoes, NB-MF800′s and NB-790′s. I’ve pasted in three graphs below. The first two are of a barefoot runner running with a heel strike, a barefoot runner running with a forefoot landing and the third graph is of me with the graphs of all three of my tests overlaid onto the same chart in three different colors.

GRF for a Heel Striker

GRF for a Forefoot Striker

GRF for Danny

Notice the differences in GFR between the three runners shown as a multiple of Body Weight measured during the initial weight-bearing phase. The Barefoot runner had a multiple of 1.85 x Body Weight. To make the comparisons fair, let’s assume all three tests were done with a runner who weights 150 lbs., that would mean (with a GFR of 1.85 x Body weight) that his heels were absorbing a force of 277.5 lbs. upon impact. Let’s say that his heel has an area of 5 sq. inches. that would mean that his heels were experiencing an impact of about 55.5 lbs./sq. inch. Ouch!!!

In the second figure, the runner is landing on his forefoot and his GFR is 2.64 x Body Weight during his support phase which figures out to 2.64 x 150 lbs. = 396 lbs. Now let’s say that the area of his forefoot is approximately 16 sq. inches. That would mean that his foot would be absorbing about 24.75 lbs./sq. inch. … or less than half of what the heel striker feels.

In the third figure I’m landing in a midfoot (or fullfoot) strike which means that the entire bottom of my foot is landing as my foot hits the ground. My GFR was measured at 2.47 x Body Weight or 2.47 x 150 lbs. = 370.5 lbs. Now, if the surface area of the entire bottom of my foot is roughly 30 sq. inches. (I’m a size 9.5 shoe), that would mean that the impact felt by my feet would be approximately 12.35 lbs./sq. inch. or half as much as the forefoot striker.  That’s less than 25% of the impact per square inch the heel striker feels and half of what the forefoot striker feels. You can also see that my GFR was the same no matter which shoes I was wearing. I imagine that it would still have been the same had I been tested barefoot… possibly implying that there’s something to be said for working on improving your running technique. It’s about the runner, not the shoe.

I’ve used 150 lbs. as a standard weight for all three runners because I don’t know how much Dr. Leiberman weights. I also used the size of my feet in my calculations because I also don’t know his shoe size. BUT, the point I’m trying to make here is that whether or not you run with shoes on, your impact with the ground will be most if you land in a heel strike because there’s a lot of force going into a relatively small area of your foot. Subsequently, if you land in a forefoot strike, you land with more area of your foot touching the ground and it spreads the force of impact over a larger area thereby reducing the amount of impact per square inch. And lastly, if you land in a fullfoot strike, you spread the impact out over a much larger area and lower your impact per square inch even more still.

Since greater impact with the ground can most likely be directly related to greater incidence of impact injuries, this all boils down to one big question. How do you lower your impact with the ground so that you don’t hurt yourself when you’re running. My premise is that although some types of shoes can reduce shock and impact, it’s the runner who, in the end, is responsible for learning how to manage his or her impact with the ground in a way that consistently works. This is the need that is presented to every runner and it is one of the main reasons why Chi Running was developed.

Dr. Liebermans study was a good beginning into seeing the difference in impact forces between shod and barefoot runners. Next, I would like to see a study comparing the difference in impact between heel strikers, midfoot strikers and forefoot strikers; with bare feet, with minimal shoes, racing flats, and with your basic high-heeled running shoes.

There are times to run with a forefoot strike. There are times to run with a fullfoot strike. And, there are times to run (believe it or not) with a heel strike. I’ll cover these in a future blog.

Run well…be well,
Danny

We practiced running will soft feet, landing midfoot, circular foot motion and hip rotation. In order to prevent a flare up of PF, it’s really helpful to focus on not pushing off with your toes, not holding any tension in your lower legs.

In order to really feel what it’s like to keep your lower legs completely relaxed, it’s easier to stand and begin walking, practicing the heel lift: Stand with correct posture, and imagine your psoas muscle (the deep, vertical muscle that runs between your pelvis and your middle spine) doing the work of lifting your leg. It’s a very strong muscle and can lift up your feet all day long without getting overused.

Walking around on the track this morning, my client had a moment of “ah-hah!” practicing the simple exercise of lifting his feet off the ground: he was really Body Sensing his ability to let his lower legs relax completely and rely on his psoas muscle to do the work. I explained that the more he can practice that all day every day: walking around the house, in the grocery, to the mailbox, even up and down stairs, the more easily it will become for him. Then, when he goes out to run, the ankle lift will be like second nature.

For those of you who have bouts of plantar fasciitis:

• Use tennis balls on the plantar tendon, and really push down hard with your foot to stretch and passively activate that tendon.
• Don’t walk barefoot at all! In fact, if you can wear sandals in the shower and as soon as you rise in the morning, that helps enormously.
• Keep walking and running, if you can stand it. PF gets worse the less you move and the more you sit still, because it gets stiff.
• Ice your tendon after exercising: frozen veggie bags or Dixie cups of frozen ice work well
• Stay Positive! You’ll get through it, you just have to listen to your body!

It was very fun to help my friend and client have this ah-hah! moment of recognizing a completely relaxed and passive lower leg by practicing Chi Walking: it will help him recover from PF and it will also help as he continues to run, recognizing the difference between toeing off VS lifting the ankle.

• olive oil
• canola oil
• grape seed oil
• flaxseed oil (best for salad dressings)

To increase the number of Omega 3-6 essential fatty acids in your diet, eat more of these foods:

• almonds, peanuts, walnuts and cashews
• fatty fish (such as salmon and tuna)
• whole grains (such as brown rice)
• Increase Fruit and Vegetable Consumption - A large amount of the saturated fat in the American diet comes from animal products. Many of our most popular meals contain red meat, butter and/or cheese. All of these foods are high in saturated fat and cholesterol. As developing nations follow in the footsteps of America and consume more and more animal based foods, obesity and heart disease rates are skyrocketing to pandemic proportions. Societies that maintain plant based diets are immune to these increases. Cholesterol is only found in animal based food, so limiting its consumption can decrease the amount of LDL (or "bad cholesterol") in your bloodstream. Choose fruit rather than cookies for daily snacks and make sure a larger fraction of your dinner plate is filled with vegetables and whole grains.

Large Midday Meals - In societies where rates of heart disease remain low, it is often found that they eat their largest meal of the day around noon. The ancient medical practice of Ayurveda suggests that the body is best suited for digestion at this time. Studies done by Dr. John Douillard (and repeated by many others) have shown that eating the largest meal midday greatly reduced participants’ blood pressure and cholesterol while also leading to increased weight-loss. These results were further accelerated when the participants ate warm meals rather than cold meals, which can be hard to digest. Many modern lunches are eaten on the run. Organize your day so you can eat a well rounded, healthy lunch in a relaxed manner.

This Valentine's Day, share a healthy heart with your loved ones and you will be blessed with many years of happiness with them.
 
Stay Positive,

Matthew Germain

Resources to help you master the Chi Running basics:

• Chi Running Book: A Revolutionary Approach to Effortless Injury-Free Running
• Chi Running DVD: A Revolutionary Approach to Effortless Injury-Free Running

Fast forward to the finish line. There I am, running as hard as I can and the race director is yelling “Hazel, you got the last bottle of wine!” I’m happy, I’m proud and I look down at the finishing stick that was handed to me. Even without my glasses the number looks clear: 26. Bummer.

One second I’m in the running and the next I’m out of the running. Originally, I had planned to do the Kaiser San Francisco Half Marathon that day but I changed my mind a few weeks ago since I hadn’t been able to get in enough distance running and opted for the Super Bowl Run instead. Did I say the race was fun? Well, it is if you like running uphill, or walking uphill. It’s that steep in places. Seven miles of hilly fire roads and single track trails that wrap part way around Mt. Tamalpais, which is about 30 minutes north of San Francisco. There’s a phrase that many instructors use when teaching ChiRunning “feel what it feels like”. Of course, we use it in the context of good running form. I was feeling what it feels like to miss the mark by a factor of one.

I was in pain. Not mental pain (it was just a fun race after all), nor running pain. Mostly I was just short of breath and experiencing that feeling after a race when you’ve pushed yourself hard and people around you have already recovered but you’re still in another zone. Finally, I was ready to enjoy the fun. Other racers had already started socializing or diving into the post race potluck brunch. One of the things I love about running is that runners love to eat. That’s my kind of company.

As I start running back to my car to grab a change of clothes I realize that I’m examining the running form of other finishers who were still coming in. Mostly, they were sprinting and power running. I thought back to the last third of the last mile when one of my friends passed me. His running form didn’t look good. (Not you, Kurt). Still, he had the last laugh as he beat me. In contrast, one of the other guys who had passed me towards the end had floated by me with one of the smoothest and efficient running forms I’ve seen. He’s only 24 and runs a 10K in 31 minutes and change. That’s what’s also fun about a handicap race  — you can observe, albeit briefly, runners of different abilities and so many different running styles.

During the potluck brunch and at the informal awards ceremony shown here I received plenty of teasing for the honor of being the one that finished out of the running. On the way home I did think about what I could have done differently and reflected upon my running form that day. I decided that I need to work more on using my obliques when running uphill and relax and let my pelvis rotate on the downhill. I remembered one of my favorite articles that Danny wrote a long time ago but still holds true “Float and Flow: Using the Elements to Run Hills”.

Have you ever missed your mark by a fraction (mine was 6 seconds)? What was your experience? Did you do a post race analysis or just let it go?

Bear in mind that any switch to either barefoot running or to a more minimal shoe (than you’re currently wearing) will require you to make a GRADUAL transition into the new way of running. If you’re going the minimal shoe route, start off by wearing them for brief periods around the house and for only short runs until you see how your body responds to the change. As your body “tells you” that it’s ok, you can slowly increase your time or distance accordingly. This isn’t macho training, it’s sensitivity training, so be smart about it. If you feel the slightest bit of discomfort in your plantar fascia, your ankles or your calves…back off and try it again tomorrow. As Barefoot Ken Bob Saxton says, “Don’t strike the ground. If you do it’ll strike back!” The idea of running barefoot or running in a minimal shoe is to feel what your feet are telling you about how to create less impact with the ground… so that you don’t get injured. It just wouldn’t make any sense to run in minimal shoes if you didn’t listen to what your feet are telling you.

The other thing I’d like to add is that the shoes listed here are only recommendations. Since everyone has different feet and different tastes when it comes to comfort and feel with their shoes, I leave it up to you to do the research at your local running shoe store to see which shoes actually work best for your feet and running needs. If all of the shoes choices is just too overwhelming…keep it simple and Go Barefoot!!!

Good luck with the journey.

Danny

The List

NB-790 (9 oz.) One of the best ever made for all terrains, from running a marathon on pavement to ultra trails. This shoe might be too much for someone really interested in feeling the barefoot feel. (discontinued in men’s models only…go figure…or better yet, write NB and complain) $60
NB-505 XC racing flat (7 oz.) very light, flexible and fast on trails or roads. $60
Adidas – Adizero Rocket (7.2 oz.) very flexible and wicked fast –  better for narrow feet. $90
Brooks Mach II Spikeless (7 oz.) ultra-thin carbon rubber aggressively lugged sole – $60
FeelMax – Niesa 1mm thick sole with Kevlar to protect against sharp objects (Barefoot Ted likes them) Some complain that they’re too hot, but they are extremely minimal and give a good sense of the ground against your feet. $80
VivoBarefoot EVO– I’ve tried the Vivo street shoes and I’m waiting to be sent a pair of their running shoes to test (not available to the public yet). I love my street shoes and they are my favorite traveling shoe. They’re wonderful for any kind or any amount of walking.
Vibram FiveFingers – KSO’s are the most popular model of the VFF’s and I can see why. They’re thin, flexible, easy to get on and off and the next best thing to running barefoot. I prefer my Treks when I’m trail running because they have more traction in the dirt.
ECCO – haven’t tried them yet because I can’t afford a pair (hint…hint)
Wilcor Aqua Shoes – Bought these at a hardware store in Hot Springs, NC for $10 and they’ve proven to be one of the best trail and wet-running shoes I’ve ever had on my feet.  They’re like moccasins with an attitude. Get some if you can find them for sale somewhere (not in running stores). This shoe, like most shoes designed for water sports and poking around tide pools at the beach, is a great way to run close-to-barefoot without spending over $30.
PUMA Cabana Racer II – (7 oz.) Was first introduced as a lightweight racing flat in 1981. Features a leather upper, EVA midsole and rubber outsole. As far as I can tell it is the exact same shoe brought back from the dead. $45
Asics Hyperspeed 3&4- (7 oz.) I haven’t run on these shoes myself, but I’ve heard from a number of folks that this is a good minimal shoe…very light and very fast. The downside of the shoe (as with many racing flats) is that they’re very narrow in the toe box, so they’re off my shopping list because my feet are EEE width. It’s a shame they don’t make racing flats in widths…they could multiply their sales by tenfold. $60

TRAIL SHOES
La Sportiva Crosslite – A great trail racing flat built low to the ground with extremely aggressive treads. Not a true minimal shoe, but one of the more minimal (while still aggressive) trail shoes. Reasonably light (10.0 oz.) for a trail shoe. $85
INOV-8 Rocklite 295 – (8.5 oz.) This is a fabulous shoe for trail runners looking for a very low-profile, light-weight shoe with great traction and flexibility. Sticky rubber soles with very aggressive lugs. They have a nice rounded toebox with plenty of room for my paddle feet. This is a more subtantial trail shoe for those looking for a good, dependable, lightweight, aggressive-soled shoe. $90
INOV-8 Talon 212 – (7.5 oz.) This is the stripped-down, mininal heel lift version of the 295 reviewed above. It’s a no-bones-about-it-flat-out trail racer…. a bit narrower in feel than the 295, but not uncomfortably so. It hugs your foot well and transfers the traction from the sticky rubber soles directly into your feet. I feel like a spider with them on. I haven’t tried walking up the side of a brick building yet, but they tempt me to try. I feel very fast and agile in them, and I’m sure I’ll be running in these at the next USATF Nat’l Trail Championships later this year. Hats off to INOV-8!  Note: These shoes have very minimal cushioning and might not be for everyone. If you run on very hard-packed trails, these might be too minimal for you unless you’re minding all your Chi Running P’s & Q’s. If you’re doubtful, go for the 295′s. (BTW, the numbers show the weight in grams of the shoe model!) $100
NB-MT100 – (7.0 oz.) One of the lightest trail shoes ever made. Very flexible and breathable…also drains well when wet. Great for most trail running, but tend to lose traction on wet surfaces, especially wet rock. Personally, I’d like the lugs a bit more aggressive for these North Carolina mountains, but they’re totally adequate on dry trails. $70

But can we just go run barefoot? To help you answer this, consider how long it has been since you ran barefoot. 20 years, 40 years, 60 years?; most of us have not been running barefoot since we first learned how to run as toddlers (*). How many years of shoes, dress shoes, high heeled shoes, perhaps periods of inactivity, or of modern running shoes do you have in you? These are just a few examples of all the stimulus the body is adapting to every minute of every day. This adaptation happens slowly and if we want to reverse the resulting changes in posture, muscle strength, flexibility, balance and confidence; then it may take time to do so safely with limited risk.

If you decide to one day go for your regular run barefoot, you are suggesting that you have a ‘fast forward undo’ card. Nature probably does not work well that way for most of us. But I am not suggesting that this approach (or any other approach) is wrong or impossible, just that we can be met with resistance if we go against nature. In many cases, running barefoot can be very helpful in reconnecting with our sense of the ground and how we are interacting with it.

[*We might consider that the way we run ‘naturally’ is the way we ran instinctively as young children in bare feet. This is the same way many people or cultures who have been running all of their lives continue to run as an adult.  They have maintained the instinct for running efficiently and without injury. There are numerous images and videos on the internet - some additional examples of ‘natural’ running might be many Kenyan marathon runners, and also the Tarahumara Indians from Mexico. More on this in a related blog post: Natural Running Technique.]

Challenges

Here are some challenges to running barefoot:
- Let’s face it, most runners are Type A personalities. Running ‘less’, get ‘slower’ or take a few ‘numerical’ steps back to move forward in a new way is difficult. In our society, we tend to want ‘more’ and want it ‘now’. Going barefoot will require a period of adaptation with limited expectations of speed and distance to reduce chances of over-stress and injury. Running barefoot takes constant focus, ongoing practice and patience. There are few shortcuts to developing new habits. The most effective approach is likely to make Gradual Progress resulting in long term success.
- Running barefoot is best done with relaxed feet. Putting feet/body/mind in the unfamiliar situation of being barefoot on an unfamiliar surface will likely result in mental apprehension and physical tension, particularly in our feet. Many runners run tense and stiff already as it is in shoes, so being barefoot may present an even larger challenge to staying relaxed. Relaxed feet means a midfoot (fullfoot) landing and results in less stress at impact, less effort in the lower legs, less overall tension, less resistance to motion, and even a reduction in the fight or flight response that can exist if you run on your forefoot.
- It can be dangerous out there. Danger exists on the roads, sidewalks, everywhere; even on the trails and grassy areas you will find man-made (and natural) obstacles to distract you and promote apprehension. Unfortunate, but reality.

Options

Here are just a few approach options:
- Option A: Do nothing. This is heading out the door, shoes or shoeless, and hoping for the best. Given that 65-80% of all runners get injured every year, we might consider learning all that we could possibly do to avoid being part of that statistic.  Many times a simple and subtle adjustment can have a significant effect on our running experience.
- Option B: Run barefoot and let your body figure out the necessary technique. In this case, the body provides feedback to the mind; and the mind attempts to make adjustments. This approach can be risky, frustrating and can sometimes take a lot of time via trial and error. This approach may also not result in the highest possible level of running efficiency. To this ‘let the body guide you’ approach, you might add a few ideas suggested by others.

[Note: Even cars these days have a powerful computer that uses sensors to make operational adjustments. The difference here is that the computer is pre-programmed with a complete understanding of how the vehicle is designed and how it operates most efficiently.]

- Option C: Learn how to run barefoot before you run barefoot; so that you could run barefoot if you wanted to. Meaning, re-program the human computer. This approach is mind/body, where the mind and body act as a team. The mind directs to the body based on learned principles; and the body provides feedback to that process. In this case, basic knowledge of anatomy, principles of nature and laws of physics can be applied proactively to improve technique. As technique improves the body will naturally sense and signal a change in footwear is available. Then small steps to change footwear occur generally along this path: Motion Control shoes to Stability to Cushioning to Racing Flat to Minimalist to Barefoot. Small steps and a gradual adapt-in period are used for the body to get comfortable with any change. In this case; technique, balance and confidence are all developed in parallel. Also in this case, this approach is clearly Rooted in Principles which can each be used more or less depending on one’s own experience. When or if you change your footwear is based completely on your own instinct and experiences.

Do I Personally Run Barefoot?

I don’t, but have a very good sense that I could. I run almost all of my miles in very light, very flexible trail racing flats. I started working on my running technique about four years ago in a very stiff Motion Control running shoe. As I improved my running technique over months, I found I needed less and less shoe. As I worked on my alignment, I reduced pronation and moved to a cushioning shoe. As I improved my interaction with the ground, I reduced the need for cushioning and moved to racing flats and trail racing flats. This also increased my ability to sense my interaction with the ground.

I now run 100% of my miles on all surfaces in New Balance 790 Trail Racing Flats. I have recently started running more and more without any insert at all. I also keep my shoes tied loose. I slip them on and off without needing to untie them. This does two things.  First, it keeps my feet very relaxed since the shoe does not constrict my movement and allows it to land naturally within my shoe. It also gives me constant feedback on my running technique. If my feet slide around in my shoe, then my technique must be off due to undesired horizontal forces in my feet. So my chosen shoes have actually become an aid to my technique practice with limited to no interference.

New Balance 790

I have run short distances at times barefoot to get feedback on my running technique. I also use running barefoot at times with my clients. There is nothing like a hard surface to teach someone how to be ‘soft’.

I have considered running barefoot more but sense this would add risk in terms of safety, and adversely affect my focus on technique. I personally want to explore the unknown path more while further refining my technique. Being barefoot may interfere with those goals.

Technique

Here are a few general Chi Running technique points to consider for both barefoot and shod (**) running:
- Aligned posture with shoulders over hips over ankles, and with a level, stable pelvis
- Relaxed lower legs, ankles and feet
- Midfoot (full-foot) landing to use primarily the structure of the lower leg/foot for momentary support
- No lower leg effort, no pushing off with the feet/toes
- Highly efficient position and motion by cooperating with the forces of nature; which means a subtle forward lean from the ankles to engage the pull of gravity and feet landing under the posture line and not in front of it

[** shod, an interesting new term meaning shoe-d.]

There are many running ‘technique’ approaches to consider, and there are some who take a purist position on ‘right’, ‘wrong’ and ‘should’ – a position I do not take. We all have to decide what works for us. I am partial to Chi Running due to my own success implementing its simple principles and their benefits. My experience is higher and higher levels of effortless running with virtually no recovery; and the elimination of all aches/pains and injury. Perhaps there is just one Chi Running concept that will make all the difference for you. Or perhaps there are more of these time-tested principles of nature that can be helpful. After all, we are talking about running more ‘naturally’.  Proactively applying principles of nature seems like it could be an efficient approach to moving in that direction.

[Note: If you are a walker (aren’t we all ...), then Chi Walking is a great way to apply the same principles of nature to walking and hiking. And applying more focus to walking can lead to higher levels of running technique since we get to practice our running all day long].

Please share your thoughts and any questions in a comment below.

Enjoy,
David Stretanski
Chi Running®/Chi Walking® Certified Instructor
NJ/Northeast USA

I was first exposed to barefoot running as a kid – I ran around the woods behind my home in my bare feet, with much encouragement from my mom. I remember the weather turning cooler (well, for Texas) and how I could feel the ground getting colder beneath my feet. Fast forward more than a few years to my next encounter – via a fellow triathlete who ran barefoot. Back in 1990 he ran the Seattle marathon when it went along a bike path, and stashed a change of shoes along the way. It was a hot day and he didn’t want blisters. He grabbed his shoes, but it was too hot to put them on, so he finished barefoot. He’s never put another pair of running shoes on again. He was my hero; I was always attracted to the nonconformists in the crowd! Besides, I was wearing orthotics by the time I met him.

My boss at the time had recommended a podiatrist when I complained about low back pain. This fellow said I needed orthotics, so I got fitted and stayed with them 12 years! I remember mentioning to him (podiatrist) that I would like to try some barefoot running, like after a workout, and he blanched at the thought. I wonder what he’s thinking now. Fortunately, I took up Chi Running, got out of the orthotics (which hindered more than helped me), and eventually got curious enough to try some barefoot running.

My first experience was not a great one. I had done a track workout, then removed my shoes, and ran for about 5 minutes in the grass – too much too soon. I felt muscles talking that I didn’t know I had, and my feet were pretty sore, though not damaged. The next time I tried running unshod, I took it more gradually. This time, I had the tools of the Chi Running technique to back me up, making it much easier to relax my lower legs and move from my core. Over time, I slowly increased the distance, running in Vibram Five Fingers. I did a barefoot running session with Barefoot Ted, and had a blast running completely barefoot around the park, on sidewalks, grass, and up metal stairs! I still wear shoes (I admit – I have a shoe fetish), but I also enjoy a run once or twice a week in my VFFs; I hope to shed those as the ground warms up. The key to success this time round has been following the laws of gradual progress, and maintaining alignment and relaxation – all we teach in the Chi Running technique!

In going from a more structured shoe to minimal or barefoot, I tell clients (or friends) to take it very gradually and start where you’re at. You want to get good in your technique and then start working your way down to less.  I always say, “Gradual progress, not just an idea, it’s the law!” And always listen to your body! Your feet will thank you!