The Barefoot Running Book - Jason Robillard [70]
Ken Bob Saxton’s website (http://therunningbarefoot.com/)
Runner’s World® barefoot running forum (http://www.runnersworld.com/community/forums/index.jsp)
Birthday Shoes (http://birthdayshoes.com)
Borntorun.org (http://borntorun.org)
Barefoot Rick Roeber’s website (http://www.barefootrunner.org/)
runBARE (http://runbare.com)
Yahoo® Group for Barefoot Runners (http://sports.groups.yahoo.com/group/RunningBarefoot)
Barefoot Ted’s Google Group for huaraches (http://groups.google.com/group/huaraches)—Mexican sandals used for running
Barefoot Ted’s website (http://www.barefootted.com/)
Evolution Running® (http://www.evolutionrunning.com)
Good Form Running® (http://www.goodformrunning.com/)
POSE® method of running—article about barefoot running (http://posetech.com/)
Wikipedia article about barefoot running (http://en.wikipedia.org/wiki/Barefoot_running)
Chi Running® Method (http://www.chirunning.com/shop/home.php)
Crossfit Grand Rapids® (http://crossfitgr.com/)
Crossfit® (http://crossfit.com)
Crossfit Endurance® (http://crossfitendurance.com)
Glossary
Barefoot Running (BFR)—Running with nothing on your feet.
Cadence—How many times each foot touches the ground, usually measured per minute. Barefoot cadence is usually greater than shod cadence with most barefoot coaches recommending a cadence of at least 180. Fartlek Run—Run with varying levels of intensity ranging from walking to sprinting.
Hill Work—Running up and down hills. Done either as a continuous run or as repeats.
Long Run—A continuous run over a long distance at a slow speed used to build endurance.
Minimalist Running (MR)—Running in shoes that provide limited or no support and only minimal protection. Also, the heel will be at the same level as the forefoot. Examples include Vibram FiveFingers®, Feelmax® shoes, aqua socks (or beach shoes), or some racing flats. MR is often an acceptable second choice to BFR from an injury-prevention standpoint. Over-Striding—The tendency for a runner’s foot to make contact in front of their center of gravity resulting in a “braking” action. Common among heel-strikers. Leads to decreased running efficiency and may be a major cause of running injuries.
Reduced Shoe Running (RSR)—Running in a shoe that provides less support and less cushioning than a traditional running shoe but still causes many of the same problems as traditional running shoes. The heel of RSRs will be slightly higher than the forefoot area. Nike Frees and most racing flats are examples of RSR.
Speed Work—Fast-paced running above normal running pace. Usually involves running repeats over a given distance (run fast for a short time, recover, then repeat).
Stride Length—Distance between successive points where one foot touches the ground. Barefoot stride length is typically shorter than shod stride length.
Tempo Run—Fast-paced run of intermediate length; runner speeds up as the run progresses until 10K pace is reached.
Too Much Too Soon (TMTS)—The tendency of new barefoot runners to run farther or faster than their body is capable of. Often results in injuries.
Top of Foot Pain (TOFP)—Pain experienced along the top of the foot. Strong top of the foot pain usually indicates the new barefoot runner is doing too much too soon. Some degree of mild, dull soreness is common as feet adapt to barefoot or minimalist running.
References
Baer, E. (1982). Babies mean business. New Internationalist, 110.
Bean, A. (1997). Expert Advice. Runner’s World; 100–101.
Bemson, R. (1997). Trainerspotting. Electronic Telegraph, 6th December.
Bramble, D.M. & Lieberman, D.E. (2004). Endurance running and the evolution of homo. Nature, 432. 345–352.
Brunet, M.E., Cook, S.D., Brinker, M.R., Dickinson, J.A. (1990). A survey of running injuries in 1505 competitive and recreational runners. Journal of Sports Medicine and Physical Fitness, Vol 30, No 3, 307–315.
Clement, D.B., Taunton, J.E., Smart, G.W., McNicol, K.L. (1981). A Survey of Overuse Running Injuries. The Physician and Sports Medicine, Vol 9, No 5, 47–58.
Craig R., Parker J., & Callister