The Barefoot Running Book - Jason Robillard [72]
Shulman, S.B (1949). Survey in China and India of feet that have never worn shoes. The Journal of the National Association of Chiropodists, 49, 26–30.
Stewart, S.F. (1972). Footgear—Its History, Uses and Abuses. Clinical Orthopaedics and Related Research, 88, 119–130.
Warburton, M. (2002). Barefoot Running, Sportscience 5(3), http://www.sportsci.org/jour/0103/mw.htm
Table of Contents
THE BAREFOOTRUNNING BOOK
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