The Barefoot Running Book - Jason Robillard [0]
THE BAREFOOT
RUNNING BOOK
A practical guide to the art and science
of barefoot and minimalist shoe running
JASON ROBILLARD
Barefoot Running Press
Allendale, Michigan
The Barefoot Running Book
A practical guide to the art and science of barefoot and minimalist shoe running Second Edition
Copyright © 2010 by Jason Robillard
All Rights Reserved.
No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, without permission in writing from the author. The only exception is by a reviewer, who may quote short excerpts in a review.
Library of Congress Control Number: 2010907773
ISBN 978-0-615-37688-2
Printed in The United States of America
First Printing: March 2010
Barefoot Running University
9071 Willow Creek Lane
Allendale, MI 49401
http://barefootrunninguniversity.com
Contents
Preface
Acknowledgements
Disclaimer
Why Barefoot Running?
Encouraging Words from other Barefoot Runners
Research Into the Relationship Between Athletic Shoes and Foot Injuries
Understanding Basic Barefoot Running Terminology
The Barefoot Running Movement
Is Barefoot Running a Fad?
Do I Have to Run Barefoot?
Can I Still Maintain My High Mileage and Learn to Run Barefoot on the Side?
Minimalist Shoe Recommendations?
My Guiding Principles
Factors that Affect Speed of Transition
Explanation of Concepts, Issues, and Activities
Sample Training Schedule
Pre-running
Concept—Feel Instead of Think
Concept—Importance of Patience
Concept—Running Happy
Issue—Minimalist Shoe or Barefoot?
Activity—Spend Time Barefoot
Concept—“Toughening” the Soles of Your Feet
Activity—Barefoot Walking
Concept—Relax Like a Wet Noodle
Activity—Deep Breathing for Relaxation
Concept—Lift Feet
Concept—Foot-Kiss
Activity—Walk in Place Drill
Activity—Jump Drill
Activity—Marble Drill
Starting to Run Barefoot
Activity—Progressive Relaxation
Concept—Cadence/Stride
Activity—Metronome Drill
Concept—Fall Forward and Keep Feet Under Body
Activity—Wall Drill
Concept—Posture (Head, Torso, Arms, and Knees)
Issue—Terrain—Where to Start and Why
Activity—Run/Walk Drill
Activity—Slow Running
Concept—Run Like a Ninja
Issue—Blisters
Issue—Handling Overly Technical Advice
Intermediate Barefoot Running
Concept—Run Efficiently
Concept—Experimentation
Activity—Fartlek Run
Issue—Top Of the Foot Pain (TOFP)
Issue—Achilles/Calf Pain
Issue—Shin Splints
Activity—Hills
Concept—Varied Terrain
Activity—Debris Drill
Concept—Increasing Speed and/or Distance
Issue—Puncture Wounds and Cuts
Ten Barefoot Running Tips
Advanced Barefoot Running
Concept—Racing
Concept—Trail Running
Concept—Extreme Weather
Issue—Treadmills
Ultramarathons
Testing Human Potential
Training
Racing
Gear
Other Topics
Dealing with “Hecklers” and Common Comebacks
Always Training
Iskiate
Diet and Race Food
Bad Runs
Running with Others
The Doubtful Spouse/Partner
What if I Still Have Problems Running Barefoot?
Training Plans
5K Cheetah Plan
10K Pronghorn Plan
Half Marathon Gazelle Plan
Marathon Hyena Plan
Cross Training
The Barefoot Workout
The Barefoot Workout Format
The Exercises
My Adventures
Hallucination 100 Race Report
Appendix
Barefoot & Minimalist Shoe Runners and Supporters You Should Know
Finding Other Barefoot and Minimalist Shoe Runners
Barefoot Running Testimonials
Barefoot Resources
Glossary
References
Preface
The journey started with a crushed dream. It was a hot, sticky day in late July, 2005. I was lying in a ditch surrounded by dried mud. Tiny gnats floated above my head and bristle-like grass poked at my skin. The sensation of lying there provided a brief reprieve from the pain shooting through my legs. Try as I might, I could not muster the strength to climb back to the road.
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 that—a dream.
Five months earlier,