The Barefoot Running Book - Jason Robillard [26]
Some people will still struggle with this concept. An easy way to implement it is to use a slight forward lean, which many barefoot runners use though it is not necessarily universal. Personally, I do not use much of a lean most of the time, but many find it useful. The idea is to keep your midsection (core) tense and lean slightly forward at the ankles.
To visualize what this looks like, I think of a ski jumper. They keep their entire body rigid but lean out over their skis by bending at the ankles. The barefoot running lean isn’t nearly as pronounced, but that should give you the general idea. When done while running, it will give a slight sensation like you are falling forward. If you combine this with lifting your feet, you will achieve forward motion. In the next section, I will present a drill that will help you learn the forward lean.
Activity—Wall Drill
The wall drill is designed to help you understand the feeling of leaning forward while running. This drill can be used to help develop the feel for leaning at the ankles. Stand upright about six inches from a wall. Keeping your body straight, lean forward by bending at the ankles until your forehead touches the wall.
Again, visualize a ski jumper as they fly through the air. How you feel when leaning on the wall is the approximate forward lean you should have when barefoot running. This helps contribute to the “falling forward” feeling I described in the last section.
Concept—Posture (Head, Torso, Arms, and Knees)
The basic elements of barefoot running have already been discussed. The remaining parts of your body are important but not as universal as those previously mentioned. When starting barefoot running, I would recommend the following:
• Head—Level with eyes scanning the ground. See the note below about scanning the terrain you are traversing.
• Midsection—You do not want to slouch. While it is important for your arms and legs to be very loose, your midsection and torso should be rigid.
• Arms—Elbows should be bent with arms held close to the body. Do not allow your arms to swing across your body.
• Knees—Should be bent slightly throughout your stride. At no time should your knees be fully extended. Likewise, do not bend them excessively.
When running barefoot, you have little or no protection against glass, nails, thorns, or other such debris to avoid potential dangers. It is absolutely critical to develop your skill at analyzing the terrain immediately in front of you.
With practice, this skill will become automatic. Until that occurs, ALWAYS watch your path. If you encounter an area that contains hazards, it is best to avoid that area.
One final area of concern is tripping or stubbing your toes on objects. My only two barefoot injuries came about because of this. Once I tripped on a root when running a 50-miler while checking my watch. The other time I tripped on a speed bump while on a training run because I was looking at a clock tower. In both cases, my falls could have been prevented, had I not been distracted.
Again, it is critically important to watch your path to identify potential hazards and to pick your feet up high enough to avoid tripping over hazards.
Issue—Terrain—Where to Start and Why
When you begin barefoot running, smooth, hard terrain is ideal. Smooth asphalt roads, concrete sidewalks, smooth running tracks, or gymnasium floors are good options. Any choice should be free of debris. A smooth, hard surface will serve two purposes: First, the hardness will give better feedback than soft surfaces by forcing you to run gently. Second, it will reinforce the “foot-kiss” concept. The smoothness of the surface will prevent unnecessary friction