When it comes to boosting bone health and fighting off bone problems, weight-bearing exercises are the ideal prevention training approach. According to many studies, weight-bearing exercises—especially running—have proven effects on promoting good bone health and warding off many serious problems such as osteoarthritis and osteoporosis.

Nevertheless, many people still held the outdated belief that running is bad for the bones. Ask almost anyone outside of the running society about marathon running, and the first thing that will pop into their minds is crippling bone problems (and other mistruths).

If you are skeptical about running as a means to improve bone health, here are some things you need to know.

Running, Bone Problems and Scientific Studies

If you’re looking to ward off osteoporosis (which affects more than 200 million people worldwide) running is the way to go. According to a study conducted at the University of Missouri, the researchers have come to the conclusion that running improves bone density—especially in the hips and spine—better than resistance training and other exercise programs.

In another study conducted by the American Running & Fitness Association, researchers have reached similar conclusions: running promotes higher bone density. Not only that, the study concluded that runners have stronger bones than sedentary people, thus runners enjoy better health level with lower incidence rates and visits to the hospital yard.

Furthermore, no link between endurance running and accelerated rates of osteoarthritis has been proven to exist. This is the conclusion of a study published by Lane and co-investigator in 1993. The researcher found no clear-cut disproportion in the incidence of osteoarthritis among runners and sedentary people.

Look At Your Physiology

By simply taking a glimpse at the biomechanics of the human body, it is easy to conclude that our species have evolved to move. Walking and running are built in into the very nature of our existence. Over thousands of years of roaming the planet, humans have needed to move upright on legs to survive—whether to hunt for dinner or escape the claws of a predator. Evolution has equipped us with the right tools for a reason. Embrace your need for speed.

Why so many runners get injured

Running is not 100% percent safe activity. It is high impact and repetitive, and that can cause trouble. The root cause of most running injuries is trying to do too much too soon without providing the body with ample recovery so it can adapt to the training load.

You can still run and steer clear of injuries by doing the following:

• Consume enough calcium. This mineral helps you maintain healthy bones.
• Keep exercising within your fitness level. Start the intensity slowly and build it up gradually.
• Always start your workouts with a decent warm-up and end it with a cool down.
• Never stretch before a run, but always stretch afterwards.
• Pick the right running shoes (or adapt to running barefoot).
• Run on the right surfaces, such as grass and dirt trails.
• Take ample recovery—especially after a hard training session.
• Listen to your body and adjust your training approach accordingly.

Studies have shown that running does improve bone density and boosts health status. Just do it wisely and carefully, and you’ll reap the benefits with much less risk. Next time you hear someone making wrong assumptions on running, make sure to face him with the right facts.

Bibliography:

• http://www.americanrunning.org/w/article/in-the-long-run-does-running-cause-oa
• http://munews.missouri.edu/news-releases/2009/0226-hinton-bone-density.php
• http://jama.ama-assn.org/content/255/9/1147.short
• http://www.jaoa.org/content/106/6/342.full#ref-16

 ~David Dack

As a forever barefoot lifestyle aficionado, I’ve encountered a number of benefits…and obstacles. The most difficult, by far, is having a spouse who is NOT a barefoot person. Here is a sampling of the kinds of exchanges occurring in our home:

“Oh, honey, please take off the work boots at the door. You know I worry about the pesticides you guys use at the zoo.” (Hopeful smile.)

Boots not removed, stomp, stomp to couch. No resistance when I remove them.

 

“Now that we’ve gotten this cool new woven grasses rug, could we go barefoot.”

“Ok.”

“Could you take off your shoes then?”

“I’m going back out in the yard in a minute.”

(An hour passes.)

“If you aren’t going out, could I take your shoes off for you now?”

“Ok, I’m going out now.”

Random walking around on the new rug, then back to couch.

 

“Tonight at the party, I plan to be barefoot and hope the guests will take my cue.”

“My feet are cold.”

“Would socks be enough?”

“No.”

“How about slippers?”

“…and socks.”

He wears socks and slippers with an outdoor sole. Everyone but me stays in shoes.

 

“Jack and Jane are coming over tonight. Remember, they have a no-shoe policy at their house? I’m hoping you’ll join us.”

“My ugly old feet have bunions and scars.”

“Your feet are nice. I’m the one with the hammertoe.”

“Your feet are much nicer than mine.”

“…and Jack has long toenails.”

“Jack has nicer feet than mine.”

“So, what do you think? Think you might take a chance and show a little foot?”

“Ummmmm…. Aaaa…. Mmmmm…. Oh all right.”

 

“If you let me take your shoes and socks off, I’ll give you a foot rub.”

“Great!”

Feet extended immediately.

These are relatively new exchanges. Things weren’t always this way. When we were first married in 1987, we both had been adhering to the Japanese tradition of no shoes in the house in our separate apartments. At that time, my husband was a martial artist and had run a dojo recently, so he was completely on board. He was slender and agile, closed doors by gracefully lifting his barefoot to the top of the door and giving it a gentle shove. Yes, my sole mate.

About fifteen years ago, a dream job working with plants at the zoo meant changes for us. His work environment is ideal—amazing plants and animals, co-workers who also adore nature. However, the work is frequently grueling—moving immense rocks and full grown trees, pruning on a 60-foot lift, slipping and sliding in mud to clear a hillside.

With these changes have come injuries and accelerated bodily wear and tear. Still elegantly lofty (6’4”), my hubby is now a weightlifter—highly muscled and sturdy, rather than lithe and light on his feet. Aside from that, his job requires wearing heavy gear and a daily saturation in gazillion allergens and even some chemicals.

All of that causes problems, but it’s far too sweet a job to relinquish.

It’s up to me to find ways to keep what I love: the barefoot lifestyle.

Now it’s your turn. Are you interested in an exchange about ways to create and preserve a barefoot lifestyle? There is much to discuss about this seemingly simple way of life, and I’d love to facilitate the conversation. Please weigh in.

~ Ariele M. Huff

Proper running recovery, especially after a hard running session, is critical yet often overlooked by most runners. Yet, what a runner does in the hours following a running session is vital as the training itself for improving performance and athletic prowess. Not only that, proper running recovery reduces soreness, lessens discomfort, and wards off a myriad of injuries and health troubles.

Here are three key training guidelines for getting the most out of each training session, while allowing for maximum recovery.

One:  Eat For Recovery

What you ingest right after a running workout determines much of your recovery. Proper nutrition is vital for performance and can ensure faster recovery through the proper absorption of essential nutrients during the recovery window. During the recovery period after exercise, the body is more primed to absorb energy at greater rates, so the sooner you provide your body with the needed nutrients, the quicker your muscles will be able to replenish the empty tanks and prepare for the next workout.

Following a running session, make sure to digest the right types of food. Eat something rich in carbohydrates and protein. Studies have shown that combining carbohydrates with protein improves insulin release in the blood, which in turn improves carbohydrate absorption by muscle cells, boosting glycogen production. Protein is essential for rebuilding damaged muscle tissue and speeding recovery.

Water ingestion is also critical. Make sure to rev up water intake immediately following a run. In fact, the best way to ward off dehydration is to drink plenty of water throughout the day (even if you’re not feeling thirsty). Shoot for at least eight glasses of water and monitor your dehydration levels, especially during long runs.

Two:  Sleep Right

Though eating and drinking right can speed up the recovery, sleeping right does wonders for performance. During sleep, the body is able to rebuild damaged tissue and readjust to the training load. Inversely, poor sleep hinders recovery and decreases both mental and physical performance.

Aim to get at least seven hours of interrupted sleep each night. The best way to do so is to set a sleep rhythm in which you go to bed and wake up at the same time daily. A sporadic sleep schedule is unhealthy, even if it includes ample hours. Try to set your inner sleep clock by coming up with a consistent sleep schedule. Early to bed, early to rise.

Three:  The Recovery Phase

Scheduling a recovery phase can help take the guesswork out of your training program. This third step in the process helps you keep the nightmare of overtraining at bay and improves your overall performance. The length of the recovery phase can last from one full day (critical between each hard workout), to three days, even to a full week or even more. The duration of the recovery phase usually depends on your fitness status and training goals.

During the recovery phase, make sure to cut down on your running mileage by more than 30% or choose to cross train. Activities such cycling, swimming or yoga are perfect alternatives if you’re looking to stay off the running road while keeping in good shape.

These three recovery guidelines are simple, straightforward and easy to follow. Your ability to implement and stay consistent with them will determine the results you can reap from your recovery, so take action now – and always remember, exercise within your skill level.

~David Dack

I have a confession. About a year ago, when I first started “barefoot running,” I wasn’t really running. I would jog occasionally, but really, for the most part, I was walking and hiking. Everything I had read about conditioning my feet told me it would take some time before I would be able to run any sort of distance, which was fine with me because truth be told, I hated running. Sometime during college, I picked up smoking and ever since, not only have I been fighting a nasty tobacco addiction, but my overall lung capacity and ability to breathe have been severely reduced.

Now that I find myself back in college, albeit as a professor, it seemed natural to ease into running (and while I was at it, quit smoking) and get my feet accustomed to being, well, feet again.

It’s only been the last few months in which I really have been challenging myself to really run, not just jog, and try for longer distances. I’m up to a comfortable 5k now and, I imagine, by summertime I should be able to challenge myself with a 10k or longer. Now that my feet are pretty well conditioned, the development is mostly of a question of lung capacity.

Like most everyone, I suppose, it helps to have some encouragement. That’s where running with my friend, Fred, helps quite a bit.

BFF = Barefoot Forever!

When I proposed it to him, Fred liked the idea of the barefoot lifestyle and, in fact, had been doing a lot of hiking and walking. Like me, he was trying to kick a nasty, recurring smoking habit. A couple of weeks ago, we decided to run together. He hadn’t been running at all, whereas I had been trying really hard to get some of the basics down to adjust my stride and really let my feet and lower legs do what they were born to do.

We decided to run over pebbled asphalt that started on a downhill slope before flattening out. We both liked the idea of finishing on an uphill climb after we were warmed up. As we ran along, I could hear the naked slap of Fred’s size 13s hitting the asphalt. I took note of the near-silent foot strike of my own feet and when I looked down, I could see that I was landing more on the balls of my feet – whereas Fred was landing almost entirely flat-footed.

After our first kilometer, we stopped to stretch and talked about foot strikes. The conversation went a little something like this –

 “The idea is to land naturally,” I said.

“What do you mean?” he said.

“On the balls of your feet. Use them as a cushion. That should be more natural.”

“How do you know what’s natural,” he said, “if it’s been forty years since you’ve run barefoot?”

He had a point. Now that more of my friends are curious about barefoot running and want to “try it out,” I have been forced to think a lot more about basic motion and technique. For many (if not most) of us, we have to relearn the basic motion of running because our bodies have forgotten what it’s like to run naturally. The challenge becomes how to explain this to people so they land correctly and don’t injure themselves? I tried to explain what I knew as best I could. We stopped stretching and, over the next few kilometers, we picked up the pace.

Fred started landing on the pads of his feet. “Oh wow!” he said. “You’re right. This is really nice. You can feel your feet springing you forward. It’s almost too easy.”

“Exactly,” I said. What else could I have said? It is really amazing to feel your body doing what it is supposed to do and reacting how it’s supposed to react. There is something exhilarating about the first time you feel your body doing this – your feet hitting the asphalt softly, with barely a sound, your muscles and tendons throughout your feet slingshotting you forward – and I was lucky enough to be there the first time a friend felt this rush.

A smile lit up Fred’s face as we climbed the slope home. “Now this is running,” he said before springing ahead of me, the pads of his feet quietly, rhythmically striking the pebbled asphalt.

~ Lucas Peters

Jordan Flowers – I am primarily a road runner. I shoot for 30-40 miles per week, consisting of 4-7 per day during the week and a 12-18 mile long run on the weekends. I do nearly all my running in a pair of Vibram Bikilas and have just recently started looking for something less padded. I try to get into a race at least once a month during the Spring and Summer months. I ran my first two marathons this past winter, one in my trusty Vibram Bikilas, the other in the New Balance Minimus Road.

Jordan reviews the Vibram FiveFingers SeeYa, a recent addition to the Vibram line-up.

The SeeYa is definitely a road running shoe. This shoe has a look and feel that is similar to the Bikila, which up until now was my absolute favorite road shoe. It’s also one of the lightest minimalist shoes I’ve ever tried on, with huarache sandals being the only thing I’ve ever worn that weighs in lighter than the SeeYa. Vibram has stripped away all of the unnecessary weight to produce a shoe that you barely know you are wearing.

Design

You can’t help but compare this shoe to the Bikilas.The tread is very similar. The sole is not completely smooth like some early Vibram models, but has a small amount of simple tread pattern which helps with grip on wet surfaces.

The most noticeable difference between the sole of this shoe and other Vibram models is that the typical soling material does not cover the entire bottom of the shoe. Instead, the arch section of the sole is cut away and replaced by a rubbery material designed only to absorb impact from sharp objects. The theory behind this design is that the arch should not be striking the ground, so added material in that section is just extra weight.

The upper is a single piece of thin fabric. Again, it’s much thinner and lighter than the material used on other Vibrams. This material is more like a knit mesh and when held to light, it’s so thin you can see right through it. That being said, it does not feel weak or overly stretchy – it holds its shape surprisingly well.

Even the strap has been redesigned for a lighter shoe. It is extremely thin and flexible.  It connects on either side of the shoe to a felt-like material that forms the outside of the shoes and the heel cup.  This model does not have a heel strap or lacing system, so it is extremely important to make sure you buy the right size.  There is not much room for adjustment.

Lastly, there are what appear to be rubber splatter paint strips across the top of the shoe and on each of the toe pockets. They are not thick enough to provide protection from major sharp impact or gouges, but should help shield the foot a bit from brush, weeds, and other small debris that may be encountered on the road or fairly clean, flat trail.

Fit

The sizing is very similar to the Bikila and the Spyridon. I wear a 44 in all three models.  I was a bit concerned that the thin fabric upper was going to leave the shoe feeling sloppy. However, the shoe stays in place quite well provided you maintain decent running form. If I push off or twist my gait, I can feel my foot shifting around in the shoe a little, but not so much that it raises any concerns.

Style

The pair that I have been testing is blue and grey. The design is sleek and simple. They don’t scream “Hey, look at my feet”, like some of the more aggressive models. Of course, the FiveFingers are still a bit of a visual oddity when you come to a race and a significant number of people or staring at your toes. I do wish there were a few more color options, but that is just a personal preference. (I like to buy all of my shoes in red.)

Road Test

I have been looking forward to these shoes since the first photos were released months ago. I love my Bikilas and the SeeYa looked like the next logical step in moving toward a “barely-there” running shoe.

In fact, I was so excited about these shoes that I left myself in danger of significant disappointment. Not to worry, the SeeYa is all that I hoped it would be.

My first test run of three miles felt completely natural. No pain, no rubbing, no hot spots.  Just three easy treadmill miles. Only one thing really stuck out in that first run. I was amazed by how thin the material was. Sweat and moisture seemed to disappear quickly and my feet stayed quite cool. It was very comfortable, almost like a running sock.

My second test run was four miles on paved road. Again, no blisters or hot spots – only some minimal friction from the forefoot strike. Toward the end of the run, I could tell that I was pushing off just a bit, which was causing some discomfort. The sole and tread on the SeeYa are thin enough that you still receive decent ground-feel and feedback. A lighter strike and shorter stride quickly alleviate most of the discomfort.

This last weekend, I finally took them out for a half-marathon distance training run. There were a couple of large hills, but 80% of the run was flat and fast. I did wear a pair of Injinji socks, which I typically do for any run over 10 miles. I don’t know that I needed them, but I like having that extra layer of protection against blisters and irritations.

I pushed the pace for the first half of the run. I stayed well under my target race-pace and it seemed almost effortless.

The SeeYa is a shoe that makes you want to run. It has literally renewed the joy and addiction to distance running.

The second half of the run was slower and I coasted back home. The last few miles were a bit of a chore and my legs were spent, but this is normal for me as I am just now ramping up my mileage for a couple of Spring-time half-marathons.

Pros:

• Thin
• Light
• Breathable
• Good ground feel

The Cons:

• Minor foot shifting
• Not a multi-purpose shoe

Last Impressions

If you run on the road and liked the Bikila, you will love the SeeYa. I’ve already put well over 50 miles in these shoes and I anticipate running hundreds more. The only road races where I might consider another shoe are those with long patches of gravel or steep downhill stretches. For 95% of my races, these are perfect. Vibram just keeps getting better.

~Jordan Flowers

An interesting thing happened this week. I’ve been at the beach with my children and mom, enjoying some much-desired and rare downtime. Every morning as the sun came up, I was seduced by the siren song of the ocean, calling me to run on the sand. Mile after mile, I felt like I was flying, watching the low sun glittering on the water, enjoying the flat and endless expanse. On day two of our stay, I arrived home and found my son waiting for me.

Unlike most of my post-run morning homecomings, he wasn’t waiting for breakfast. He was waiting to run.

There are many things about the school system that make me scratch my head, but one that I am so thankful for is that they put the kids through fitness testing. They have to see where the kids stack up against national averages for situps, planks, push ups, curls and a mile run.

My son has his mile run next week, and he’s been running with me occasionally to train for it. Typically, he faces these runs somewhat begrudgingly as a ‘have to do’ not a ‘get to do’. We lope along at a nice 11 minute pace for about 11 minutes, and then he finishes proud, tired and happy not to do it again for a couple of days.

This time, it seems that the call of the ocean and my big, post-run smiles got to him. He asked me to take him back to the beach to run. Of course, I agreed! I told him to grab his running shoes and a water bottle. He grabbed the water bottle and said he was going to do this run barefoot.

I could only smile and agree.

So back to the beach we went. At a half mile, he was running joyfully (and with great form) at a surprising 8:30 p/mi pace. At a mile, nothing had changed. And so it was at a mile and a half. At that point, we stopped running. He was giddy with the accomplishment, and said that he really felt free when he was running. He felt like his body knew what to do. And I think that he was right.

We did it again the next day. I think that if we hadn’t had to leave, he would have kept asking to run each day. Feet and chest bare, hair flying, sun shining and enjoying the feeling of flight.

Not sure if I can import sand and ocean for his mile test next week, but I hope that he will be helped by remembering the feeling of freedom and the conversations about running freely that we were able to enjoy on those runs. And I hope the running is endless with my barefoot homey.

~Rachelle

Proper breathing technique is critical for improving stamina and getting the most out of every training session. Breathing the right way will make out of you a more proficient and effective runner. Doing so helps you run more, with less fatigue and injury. Nevertheless, most runners struggle to find the ideal breathing pattern. This is especially true for beginners.

Luckily, proper breathing can be learned and improved upon. It’s just another skill you can master by practice and a bit of diligence. This means the whole process of learning how to breathe requires conscious effort – otherwise, your running performance and efficiency won’t improve much.

Here are two simple, key breathing guidelines to practice on a regular basis in order to develop strength and efficiency.

In Through the Nose, Out From the Mouth

When it comes to finding the ideal breathing rhythm, inhaling through the nose is the way to go. Nevertheless, nose breathing does not come easy to most runners. Mastering it requires practice and perseverance. Nose inhaling allows you to breathe more deeply and efficiently, it stabilizes the heart rate, improves concentration and sets the stage for an ideal running pace and rhythm.

Make sure to concentrate on getting the bulk of your inhales from the nose. Of course, this feat cannot always come true—especially during high intensity sessions. In that case, calling for the assistance of the mouth during the whole inhaling process can help.

On the other hand, all exhales should come out of the mouth as this type of breathing allows the maximum release of carbon dioxide (thus lessening fatigue and discomfort), and promotes a sense of relaxation and mental alertness.

Belly Breathing

To make sure that you’re providing your body and working muscles with sufficient oxygen, belly breathing is the ideal approach. Yet, most runners are chest breathers. Chest breathing, however, is insufficient and can cause mild aches and premature fatigue. Belly breathing eliminates more CO₂ (Carbon Dioxide) and allows for deeper inhalations of O₂ (Oxygen), improves concentration, and fights off fatigue, leading to better performance and athletic prowess on the running field.

Nevertheless, learning deep breathing can prove difficult.  It’s why you’ll need to practice in the comfort of your home before you head out of the door for a workout.

To master belly breathing, do the following exercise:

1. Place your hands on your lower belly and diaphragm.
2. Fill your lungs while contracting your core muscle with the highest amounts of oxygen possible.
3. Imagine your belly filling up like a balloon.
4. Exhale slowly and let that “balloon” deflates bit by bit. Keep concentrating on every step of the process.
5. Repeat the cycle 15-20 times.

After 4-5 practice sessions, doing this on the running field will be easy. And as the training progresses, the new skill will become second nature. Belly breathing will not only improve running performance and stamina, it’ll also improve the quality of your life.

Yogis have knows this for centuries. In fact, the whole practice of yoga breathing — Pranayama — is about diaphragmatic, deep breathing.

It could be that breathing is the intersection of yoga and running, and if you’re looking to improve your breathing and the quality of life, roll up in a Yoga class and reap the greatest health rewards.

~David Dack, Runners Blueprint

Pretty much every week, three times a week, for the last year I have put on my headphones, selected a playlist, turned up the volume and gone out for a little run.

Barefoot, of course.

Before last year, I hadn’t been a runner. I hadn’t even been someone who was particularly active. (Not since those “golden years” of high school, anyway.) Sure, I swam a little and snowboarded a bit in the winter; most mornings I even would do a little yoga, but that really about it. I wasn’t someone who enjoyed running or even found hiking particularly fun.

That all changed when my buddy, Thomas Hollowell (coauthor of The Complete Idiot’s Guide to Barefoot Running) came over for dinner and we started talking about running. See, one of the reasons I didn’t like running was because it would make my knees hurt. After just two or three kilometers, my knees would swell. Thomas explained to me about the potentially bad effects of being shod. He told me that the impact from heel striking might be promoting the inflammation of my knee, because I was not using the natural absorption power of my feet and the rest of my legs.

“You should try it,” he said. “What’ve you got to lose?”

Nothing, I thought. Nothing at all.

He told me a little bit about what to expect, how sensitive my feet would be at first, and how it would take time to get up to running, or even walking, longer distances without shoes.

I didn’t do a lot of running those first few months. I spent most of my time hiking around the surrounding mountains and being amazed by the different sensations my feet were feeling: the cool patches of shaded sidewalk, the really hot strips of asphalt, rounded pebbles, sharper rocks, crackling pine needles, slimy mud, the almost luxuriant, bouncy feel of young moss.

All of these new sensations were really doing something in my head. Of course, I couldn’t help but feel a little “hobbitish” hiking through fields and around mountain lakes. But, unlike Sam and Frodo, I was having a lot of fun.

And that sense of fun is why I’ve kept barefooting for more than a year now…for the fun of it. You probably won’t see me in any races anytime soon… (except for the 5k “Fun Run” my university is hosting in a few days, of course). But that, again, is meant to be fun. Just like running.

~Lucas M Peters

If you had asked me six years ago, “Would you ever run an ultramarathon?” I would have told you that those people were insane.

 Fast-forward to the present (and the removal of shoes) . . .

After I raced the Skyline 50K barefoot in August 2011, someone asked me, “Why ultras and why barefoot?” My response was simply, “Just to see if I can.”

Not only do I find myself racing and training for ultras, I am having more fun than I’ve ever had before while running. I attribute most of it to barefoot running. As many barefoot runners will attest, it’s just more fun to run barefoot!

For the past four months I have been training for my first 50-miler – the American River 50 Mile Endurance Run. This will be my second ultra. What are the keys to training for an endurance race such as this?  Here are my Five Fs.

Feet:

Most any long-distance runner will tell you that running long distances comes down to time on your feet. I feel that this is even more important as a barefoot runner. Your feet are your vehicle. If your feet are not prepared for the amount of time you will be using them, they will ultimately fail you. Just as it takes time for an individual to transition to running barefoot, it takes time to build up to distance running.

Additionally, you need to train on surfaces and conditions that mimic the course (trail, asphalt, gravel, hills, flats, etc.). I’ve learned this the hard way. I live in a FLAT valley. My first ultra had 4750 feet of ascent and descended 4750 feet. It was brutal, and it punished me in the latter miles.

Listen to your feet. Developing a hot spot? Pain on one foot not the other? Are you pushing off?  Your feet will tell you very quickly if you are doing something wrong.

Food:

Long distance running requires fuel – LOTS of fuel.  Fuel includes water, electrolytes (gels or liquid or other), and actual food.

When I first started running, I couldn’t eat before a race. I would force myself to eat a slice of bread with peanut butter. Now, I’ve learned to eat a bowl of oatmeal with chia seeds before races and long runs. I’ve also practiced running on a relatively full stomach. While I don’t have a cast iron stomach, I’m much better off now than I used to be.

Eating on the run takes practice. You should practice eating various things during your training. Whether it is runners’ fuel like gels and other runner “supplements” or actual foods like pretzel sticks, cookies, chips, candy, or even pinole, fuel is important.

I suggest starting to eat/fuel early and regularly. Last weekend, I did a training run on the AR50 course, but I didn’t start fueling until I was on the course an hour and a half (roughly 7-8 miles). When I hit 17 miles, my body was spent and my mind was toast. I was playing catch up with my shot bloks and salt tabs.  By 21-miles, all I could think of was a large double cheeseburger.

Remember to eat. Your body needs the fuel.

Form:

One of my barefoot running colleagues, Kate Kift, posed this (condensed) question:

True/False:  The more you run, the better form you have.

If you are practicing good form, then it logically follows that the more you run, i.e. practice, the better you will get. But fatigue on a long run can make your form suffer. When your form suffers, you increase the likelihood of injury – whether in the form of a blister, or something worse.

It is when you’re feeling tired on a long run that is the most important to concentrate on keeping your cadence high and your form good.

Focus:

I always tell people I’m training – running is 98% mental. If you have trained and conditioned your body for the distance, your worst enemy is your own mind.

I cannot count the number of times my brain has told me that I need to give up on a short run. The worst time for me is often in the first three miles. Often, my mind does not settle down into the routine until five or six miles into a run.

On a long run, your mind starts telling you things like, “You can’t do it,” “Too far,” or “Let’s take a break.” This is where you need to steel your mind and focus on the task at hand. Some people use music. I let my mind wander. If I really need a distraction, I start calculating pace and mileage in my head. (Doing long division in your head while on a run can really help you lose yourself for a mile or two.) Count footsteps for cadence, focus on the scenery around you (trails are awesome for this) – do whatever it takes to get your mind off of running. Most of all – don’t give up!

Fun:

The most important of my Five Fs of Running is FUN!

When I was a shod runner, I hated training. I knew I had to do it, so I did. Now as a barefoot runner, I have so much fun when I run that I often can’t wait until my next run. That being said, I also take days off when I don’t feel like running. I run when I feel like it. I run as far as I want. By keeping things fun, you will find that you can hit most of your running goals.

Running is FUN!  Keep it FUN!

~Barefoot Terry

Ariele has been a passionate barefoot lifestyle advocate for many years. On a whim, she decided to reminisce on her favorite and most humorous barefoot memories. Enjoy!

Weirdest BF Injury:  I broke my toe when I stubbed it on my husband’s work boot. We were moving furniture, and I quite literally kicked his steel-toed foot. He felt awful about it, but since I was the only one in motion at the time, I have to take full blame. (Note to self: Don’t kick things!) Fortunately, it was hardly painful at all, since we were both laughing uncontrollably.

Weirdest Favorite Place to BFR in Bad Weather:  I love to run barefoot around local parks’ kiddy pools. During the drenching rain or cold, they are abandoned and empty, but the cement around and in them is nicely smoothed. Aside from those things, the pool makes a nice measure for counting distance run. Twenty times around the average kiddy pool serves as a nice warm up and then again for a cool down. Another plus – my dog sticks right to me, enjoying the repetitive circling too!

Weirdest Last Resort Place to BFR:  Once when traveling, I stayed in a large city and couldn’t locate any nearby parks, so I ran at a mall. No one stopped me or acted unpleasant as it was early in the day, the mall was nearly empty, and after all, I was in California…

Weirdest Historical BF Fact:  Witches were said to go barefoot. (The connection to early nature religions, of course…) In the movie Bell, Book, and Candle, Kim Novak is a sexy young witch who flaunts bare tootsies. She even runs outside in the snow without shoes at one point. When her old school rival teases her about going sans shoes in classes, Novak extends long gams, slender ankles, and red velvet heels. “I wear them in public now,” she purrs to the captivated Jimmy Stewart.

Weirdest (and Favorite) BFR Benefit:  The more I run barefoot, the easier it is to walk in heels—the balancing on the front of the foot, no doubt.

Weirdest Emotional Response to BFR:  Don’t we all remember running as a child, when it felt almost like being able to “take off” into flight?

Weirdest (and Favorite) BF Karma:  My home has been shoeless for most of my adult life, but I had a brother-in-law who stubbornly wore heavy mud-caked shoes every time he visited. The karmic part? He later married into a Cambodian family. You guessed it, his home is now absolutely shoe-free.

Weirdest BF Accommodation: Cutting the feet out of some knee-high socks so as to have the top of my foot and ankles covered. (None of my leg warmers could be urged down low enough for those areas.) [ED note: Sounds like a new business idea, Ariele!]

Weirdest Comment to my BFR Practice: “You don’t really run without shoes, do you?”  Well, yeah.

Weirdest and Favorite Reaction to BFR:  I was trotting around a kiddy pool in the autumn rain wearing only the soles I was born with when a concerned sprout, who was maybe five years old, asked me if I knew the pool wouldn’t be filled that day. Daddy tried to explain, saying that “sometimes grownups…well, this lady probably…well, it’s not that she doesn’t have shoes…”  Then turning quizzically to me to ask, “Say, do you mind telling me why you are running in the rain without shoes?”

Tell us your odd and amusing BFR stories! Go on, share away. Bare your sole.

Ariele M. Huff