The Barefoot Running Book - Jason Robillard [24]
Focusing on raising the other foot is the key to success. Your brain will automatically allow the first foot to touch the ground using what should be an ideal foot touch. Going slowly at first, alternate this lifting between feet. If you find you are paying too much attention to the foot touching the ground, stop for a moment until you are able shift your to concentration to lifting.
The goal is to try to make as little noise as possible by acclimating your body to the muscle movements needed to walk and run softly. Practiced often, your brain will begin to develop the muscle memory needed to repeat this movement.
This drill can be practiced multiple times per day for varying amounts of time. You can practice it almost anywhere; at home when cooking dinner, in the elevator at work, even in airplane restrooms! If you find your form or concentration slipping, stop and take a break. It is best done in short bursts, slowly increasing over time. I would recommend starting with one minute then increasing one minute per day until you reach five minutes. Once you can do this without any pain or discomfort, you are ready to move to the next stage.
Activity—Jump Drill
The jump drill is designed as a strengthening exercise. Find a hard, smooth surface. Stand with your feet shoulder-width apart. Keep your upper body and back perpendicular to the ground. Bend at your knees until your knees reach about a 90° angle. Now jump up off the ground in one quick, smooth motion. When you land, you will want to use your feet, ankles, and knees to absorb as much of the impact as possible. You should try to land as quietly as possible.
When doing the jump drill, I like to imagine I am a cat jumping off a chair. Cats always seem to land without sound, so the analogy works for me. Repeat this five times in a row, several times per day. Like the walk in place drill, the jump drill can be done throughout all stages to help strengthen your feet, ankles, knees, legs, and hips.
Activity—Marble Drill
This is the final pre-running drill. Barefoot running requires the use of many muscles that rarely get used when running in traditional running shoes. Walking in place and the jump drill will help develop strength, but the marble drill will help with other muscle groups that are rarely used but critical while running barefoot.
The drill is best done with the support of a chair and can be done standing or sitting. It requires you to spread small objects around on the floor. Any small objects will work including building blocks, marbles, small rocks, or dice. After spreading the objects around on the floor, practice picking them up with your toes by curling them around the object. Move the object a few inches to one side, and then drop it on the floor.
At the end of one minute, alternate feet. Increase the workout by one minute per day for the duration of this stage.
The marble drill will help strengthen the musculature of your feet. If you have small children and/or a lot of small toys, try using your toes to pick up the toys. My messy children have done wonders for my own foot strength!
Starting to Run Barefoot
Taking your first strides
While the previous section laid the groundwork, the purpose of this stage is to actually begin barefoot running. You have worked on developing strength, tactile sensations, and the basic elements of barefoot running form. During this stage, you put the “foot-lift” and “foot-kiss” elements together to start developing your own unique barefoot running form.
By the end of this stage, you will have developed the ability to run barefoot! In subsequent stages, you will use that perfect form to advance both speed and distance to help reach your running goals.
You will have successfully completed this stage when:
• You are able to run one and a