The Barefoot Running Book - Jason Robillard [31]
Shod runners avoid this by landing on their heels as they descend. Barefoot runners can do this, but the shock of landing on the heel can lead to injury.
A better solution is to use what I call the “zig-zag” run. If you have even watched downhill or mogul skiers, the technique will seem familiar. Start the descent by pointing your toes to the left at a 45° angle to the base of the hill. Take a few quick, short steps; turn 90° to the right ending up facing the right at a 45° angle to the base of the hill. Take a few steps, and then repeat the process.
This technique will disperse the workload among different muscles and reduce the likelihood of injuring tendons and ligament.
Concept—Varied Terrain
It is possible to run on any terrain barefoot with practice. I advocate starting on a smooth, hard surface such as asphalt or concrete, and then slowly add an ever-increasing variety of progressively more difficult terrain. This ever-increasing challenge will help hone your skills as a barefoot runner. While it is very tempting to start on very soft, forgiving terrain (such as grass), this greatly limits the feedback your feet receive. The result may be that poor form may go unnoticed. Ken Bob Saxton (therunningbarefoot.org) describes running on grass as “dessert:” something that should be enjoyed after learning to run on harder terrain.
As for terrain, it is ALWAYS important to watch the ground on which you run. The distance upon which you fix your gaze is dependent on the ruggedness of the terrain. Smooth asphalt with little or no debris will allow you to watch the ground 50 feet in front of you and still be able to avoid obstacles. Very technical trails with lots of rugged rocks, roots, and other such debris will require you to watch only a few feet in front of you.
In either case, you eventually develop foot-eye coordination as your eyes scan the terrain ahead. Your brain will create a cognitive map of that terrain then automatically guide your feet to the areas that are free of debris. It is a skill that is easily practiced.
On smooth, clear asphalt, you can practice this skill by avoiding small cracks, paint marks, or any other “obstacle.” Eventually, you can advance to areas that may have more challenging obstacles. The key is to move at a slow pace in the beginning. Walking first on moderately difficult terrain is another excellent training tool.
Another handy skill that develops is the ability to immediately react in the event you step on a sharp object as your body responds by immediately shifting your weight to minimize any damage. It is difficult to describe this skill until you experience it. Once it is honed, however, it will allow you to run on very difficult terrain with limited visibility.
I have advanced to the point of being able to run on fairly technical leaf-covered trails barefoot. If I do not see an object, my brain has enough trail experience to be able to immediately adjust and shift to prevent injury. You too will develop this skill as you spend more time on various terrains.
It can also be useful to learn your local plant life. For example, I live in an area where oak trees litter the ground with acorns. When I see an oak tree along a sidewalk or trail, I also expect to see acorns. Another example are dead raspberry plants that sometimes scattered the ground near raspberry patches. I will avoid these areas since it is difficult to see the dead plants on the ground. Bottom line, it pays to have knowledge of your surroundings.
Activity—Debris Drill
The purpose of the debris drill is to practice your ability to run through a field of objects that could be harmful. Part of this critical skill is the ability to create a mental map of the terrain in front of you.
Find an open area free of obstacles like furniture or