Are you a multi-sport athlete? Do you enjoy a game of basketball, volleyball, or soccer as much as a nice morning long-run? If so, you probably recognize the benefits of having a well-rounded workout schedule. In addition to running, you work on explosive movements, squats, jumps, wind-sprints, crunches, and countless other activities that prepare your body for your different sporting activities. As a runner, we have a special term for those non-running exercises.  We call it “Cross Training” and we have to make a special effort include it in our weekly work-out schedule.

For those of us who focus solely on running, regardless of the distance, cross-training may not come naturally. It’s easy to get comfortable simply running day after day.  We know our routes, our times and our distances. Skipping a Thursday run to play racquetball takes us outside of our comfort zone. It makes us work muscles and movements that are not a part of our normal routine. In this article, we’ll look at the benefits of cross-training and make some suggestions around how to effectively incorporate new activities into a barefoot running schedule.

First, the benefits:

Stand up and run in place. No really…get up. You’ll need to feel this to understand.  As you run in place (head up, good posture), place your fingertips on your abs.  If you are running properly, you should feel your abs contracting with each step. Confession, it’s hard for me to feel it right now. I’ve got a bit of a winter coat that is insulating my abdominal region.  But trust me, those abs are working.  Running properly requires more than just strong calves and quads. When you run, your entire core is engaged.  With this in mind, strengthening your core (your abs, chest, glutes, etc) will translate into being a stronger runner.

And what about the legs? You could argue that running sufficiently works your legs. Cross-training isn’t about doing more, it’s about doing something different. Barefoot running typically involves moving forward in a straight line with light steps and a quick stride.  Cross-training, by definition, must be something else. Lateral movements, jumps, squats, and high-knees all work the legs in ways that running does not.

Why is this important? Aside from the added strength previously discussed, I believe injury prevention is a key benefit. Eventually, every runner hits a rock, a root, or steps in a pothole. In what seem like slow-motion, you feel your base crumble beneath you and you wonder if this will be the time you fall flat on your face.  If you are lucky, you regain your balance and come away with nothing more than a good scare and an increased heart-rate.  If you are not so lucky, you end up in a walking cast or in 6-8 weeks of physical therapy while your ligaments heal. While potholes are inevitable, injuries don’t have to be.

If you work lateral movements, explosive motion, and balance into your weekly schedule, you are more likely to survive situations that require quick changes in direction and increased loads on your knees or ankles. If your body is strong and agile, a stumble does not have to turn into a disaster.

Now, the method:

So how do I cross-train in a way that will benefit my barefoot running? First, find something you love (other than movie watching or internet surfing). Cross-training should be a physical activity that you enjoy so that you are more likely to stick with it. Tennis, basketball, rock-climbing, and soccer are just a few examples of activities that will get your body moving in different directions.  If you don’t want to take up a new sport, there are plenty of other options.  There is always cross-fit, yoga, Pilates, or my personal favorite “Insanity”. Consider the muscles you want to work and find something fun that will get you moving.

Once you’ve picked an activity, consider ways to make it “Minimalist”.  Just like running, cross-training activities done without the aid of a shoe will force your feet and calves to work more naturally.  I won’t spend a lot of time here.  If you enjoy minimalist running, you probably already have an understanding of the core benefits.

Having said that, you may not want to run around on the basketball court barefoot. If someone’s size 13 high-top comes down on your unprotected big toe, it’s not going to feel very good.  As an additional warning, the combination of hardwood floors, bare skin, and a little sweat can make for some slippery situations.  I am a big fan of the Vibram KomodoSport for cross-training activities.  I am now also using the new Spyridon LS for many of my indoor sports where grip and protection and important.

Not ready to take the plunge?

Here are 3 barefoot-friendly activities to get you started:

Skipping- It may bring you back to your childhood days, but skipping really works your calves and forces you to push your body off the ground. Focus on driving you knee up and landing softly. 3 sets of 1-minute each should be enough to fatigue your lower legs.

Jumping Jacks- Again, you may have flash-backs of grade school P.E.  Jumping Jacks will work the outside of your legs as well as your inner thighs.  They are great for added strength and stability, as well as some quick cardio.  Just like our skipping exercises, start with 3 sets of 1-minute and see how many you can do in quick bursts.

Crunches- Your core is important.  Lay on your back with your knees in the air and gently raise your chest toward your knees.  Do not pull on your neck or try to throw your head you violently.  Slow, steady movement is the key.  A straight crunch will work your central abs.  Adding a slight twist (Right shoulder to left knee, left shoulder to right knee, alternating) will work your obliques.  Try 3 sets of 20 as a starting point.  Form is more important than quantity, so adjust as necessary.

Final Thoughts:

Cross-Training has several benefits.  It adds strength, it engages new muscles, it helps prevent injury, and it can be enjoyable. You can do the same cross-training activities each week, or you can mix it up. When you are planning your weekly workouts, be sure to set aside at least a few minutes for something other than forward motion. Your body, and your fitness level, will thank you for it.

~Jordan Flowers

In the summer of 2011, I experienced a somewhat awkward moment at my university. I had been enjoying running barefoot so much I decided to make it a lifestyle. Unfortunately, the university I work at is not, as I quickly found out, open to barefoot living, either on campus or in the classroom. I was given a warning by administration to “shod my feet” and “look more professional.” At the time, I only had a pair of bright orange Vibram Treksports and I didn’t imagine that the administration would see them as being exactly “professional” looking.

Luckily, I passed a VIVOBAREFOOT outlet just a few weeks later. There, I discovered, to my delight, various “casual” shoes for the barefooter. After all, besides work, there are some places where social manners dictate being shod.

VIVOBAREFOOT has an outstanding selection of various styles that are more “office friendly” than many other minimalist brands, from the retro-looking, organic canvas “Dylan,” to the more office casual “Ra.”

I decided on a pair of red/brown “Miles,” which, according to VIVOBAREFOOT, is a “smart casual shoe” and sports their patented “puncture and slip resistant” soles

Fit

The shoe itself is great and exactly what you would hope for in a casual barefooting shoe. It has a nice, wide toe box (contrary to one anonymous comment I have read about this particular shoe), a very thin sole measuring about 9mm and is incredibly light, weighing in at 258g/9.1oz (with insole).

Appearance

I proudly wore my pair of Miles around campus and was occasionally even complimented on them. In short, they did their job stylishly.

Construction

I can speak to the “slip resistant” nature of their soles. I had no problem slipping or falling about town, in the classroom or in my office.

And yet. In the beginning of December, just a few months after my purchase date, I noticed how quickly the soles of the shoes were wearing down and soon, at the ball of my left foot, there was a small hole that seemed to be apparently from the normal wear and tear of walking around campus. A small rain shower hit and I quickly found that the thin soles no longer protected against the wet ground. My foot was a sopping, water-filled mess.

For $140USD, I would expect a pair of shoes to last a bit longer.

Customer Support

I emailed VIVOBAREFOOT about the construction issue (socialmedia@vivobarefoot.com). They offered to replace my shoes and showed genuine interest in my experience. Francisca Amaral, the Supply Chain Director, wrote me this in her email:

In response to your original enquiry our aim is to design shoes that are not only good for you but good for the planet. If we are not achieving this (and in your case we have definitely not) then we are eager to find out why. It could be a specific, one-off fault, or a problem that is more widespread. It would help us if you could send us your shoes back for checking, this will help us assess what went wrong. After that, our next step would be to re-evaluate our approach and do something about it – this could mean changing the design, manufacture and/or materials.

So, though I had a problem with the overall lifespan of this particular pair of shoes, I would still strongly recommend VIVOBAREFOOT. The shoe comfort is great and the customer service outstanding. Let’s just hope that this particular experience is not representative of the whole.

~Lucas M Peters

Please leave your comments below. What has been your experience with VIVOBAREFOOT shoes?

SKORA Running, the newest entry into the expanding universe of minimalist running shoes is already making waves, thanks to slick design, knowledgeable engineering and a driving passion for runners and running. Barefoot Running was fortunate to talk with founder David Sypniewski, a barefoot runner, marketing expert and uncompromising shoe designer.

Before we bring you the interview…a bit of their philosophy –

SKORA approaches design and performance from a practical, honest and realistic understanding of a runner’s true needs. We don’t cling to doctrine, new or old. We don’t hold ideology over practicality. SKORA is designed for the real runner, in the real world.

SKORA products are designed from a feature/benefit analysis based on common sense. It is oriented to the “why” of features rather than the “what”. Many athletic brands focus on “technology” to help a runner go faster, longer, stronger. We believe that the best technology available is the human body, and design our products to respect this. SKORA products allow the human body to function as naturally and efficiently as possible.

Rather than look for features to add, we look for features to remove. We believe that the best shoe is one that compliments the human body, and allows it to perform naturally.

Have no doubt, this is a runner’s company. Without further ado, the interview.

BR:  When did SKORA launch?

DS:  We began taking pre-orders for the BASE and FORM on January 25, 2012. We’re shipping globally, and offering free ground shipping to the lower 48 states. The shoes are scheduled to release to customers and retailers on February 22, and by March, they will be in key running stores in the US and internationally.

BR:  What was the inspiration behind SKORA?

DS:  The seed for the company was planted 11 years ago. A month before my first marathon, I got injured – my IT Band went. I didn’t race, and for the next 18 months, I couldn’t shake the injury. Even with $400 orthotics, top-of-the-line running shoes – the whole thing. But I couldn’t shake the injury. I began to get angry at the industry.

In 2002, I started my own research to learn how to fix my injury. I stumbled upon Ken Bob’s Web site. I read it and it made sense – a light, midfoot strike was the key. The following Sunday, I went on an early morning, 20 minute barefoot springtime run in moist grass.

It had been 18 months since I’d run more than five minutes without pain. It was a discovery of health, and the falsity of what I had been ‘sold’ for years.

I kept running barefoot but couldn’t always do that (environmental, etc) so I ran in aqua socks but that wasn’t ideal either. They wore out, they smelled…I looked around to find a different shoe but there was nothing available. I had a full time job, and didn’t think I could design a shoe, but tried things like putting latex on a sock to form an outsole.

In early 2007, I decided finally to embark on the process of creating my own line of shoes. I took what little money I had and began to design. It’s been a four-year journey, and here we are.

Runners deserve the best. And we want to build the best. Period.

BR: What is your background – or what was it about your background that has informed SKORA Running?

DS:  My background is in sales and marketing. I know how retailers want to be treated. I know that it’s important to be a good person, to be honest, and to be real. Personally, I love design and architecture. It applies to how I view branding in the world, and organically it feeds into how SKORA is – it is our brand signature. We cut no corners, we use the best, and we make no excuses.

BR:  What is the source of the company name?

DS:  “It’s all about the google.” It was the solution to our company name. We were focused on running words, names of bones and ligaments, etc… Then I thought about Polish, my background, and it dawned on me – “skora” but with no accent on the “o”. It means “skin” or “leather,” depending on the use. So we made it skora – like a second skin. It worked because we knew the fit and knew that we would use leather. Amazingly, we also discovered that if you drop the “a” to make it “Skor” you get the Swedish word for “shoe”.

BR:  Tell me a little about the BASE line.

DS:  It is an all-synthetic slip on style that features an X Strap over the instep for adjustability, rather than laces. It has a stitched down construction – there is no intrusive stitching inside so can be worn bare. It’s light. The Men’s size 9 is only 7.9oz.

BR:  Tell me a little about the FORM line.

DS:  This shoe is made with premium, high performance perforated Pittard goatskin and sheep skin for the uppers and liners. It also has a ceramic fiber treatment so the leather never needs conditioning, and it dries quickly and soft. There is an asymmetrical lace design for the best adjustability and fit, and it is also light. The Men’s size 9 weighs in at 8.2oz.

We want to break the misconception that leather is hot and sticky. This performance leather symbolizes a return to what is natural for our bodies – it is breathable, sustainable, and warm when you need it.

Also, our manufacturing process uses goat leather that is a bi-product of eaten livestock. Goat is a staple food industry from Africa, and we have access to the leather when the animals have been used for food. This product is sustainable and tied directly to humanity.

Both lines feature a list of key SKORA features:

• R01 System
• 9mm/13mm sole
• Zero drop
• Flexible EVA and Rubber design w/ flex grooves with proper lateral/medial design
• Adjustable Velcro^TM heel strap
• 3M reflective materials
• The rubber on the heel is fully rounded to mimic the shape of the actual human heel, and there is contouring like the underside of your actual foot – it mirrors the foot in the way it behaves

BR:  What’s next for SKORA?

DS:  So much. We will continually expand our size offerings with each new season release. We’re expanding our retail reach internationally; we’re adding women’s models in late July. We’ll continue to expand and improve the BASE and FORM lines, and as we push forward, we are looking at trail as our addition to the lines.

BR:  What does your free time look like?

DS:  My first response is that I have no free time. If I really think about it, when I find some time, I love to hike and ski. I love to explore new restaurants and cook wonderful, unique things with my wife.

BR:  Who inspires you?

DS: I am inspired by the late Steve Jobs. His attention to detail and his near inability to settle for anything but the best is inspiring to me. When I wonder if I’m pushing too hard, I think to him and realize that – no way can I push too hard.

Why do it if you’re not going to do it best? So make it the best. We deserve the best.

Recently a blogger called SKORA the “apple of running shoes.” I actually got choked up. It made this long journey, and all the work and sacrifice, worthwhile.

BR:  Are you running again?

DS:  Absolutely! It’s what drives us. We are runners. We’re creating for runners. SKORA is all about function. That said, I don’t have as much time as I’d like.

Release Schedule

• Spring 2012 – Men’s 8-12
• Fall/Winter 2012 – Men’s 7-13
• Spring 2013 – Men’s 7-14

Read the Barefoot Running review of the pre-launched SKORA men’s shoes here.

I prefer to be barefoot when I run.

That being said, I have found a number of situations where some variety of foot covering is beneficial. In my shod running days I was a heel-striker. Even after two years of barefoot and minimalist running, when I wear my old running shoes at work (I’m a teacher) and have to run, I slip back into my heel-striking habits. This is likely due to the built-up heel on the ‘traditional’ average running shoe.

So when the SKORA Running BASE shoes arrived, I was excited yet ready to be a tough critic. My first thought when I pulled them out of the box was, “Hmm, kinda bulky.” (Again, keep in mind, I’m a guy who runs primarily barefoot.)

That opinion quickly changed as I put on the SKORAs and walked around my house a bit. First thing I noticed was that they felt cushy and comfortable. The toe box is very roomy, giving plenty of room to spread the toes. And they are not at all bulky, weighing in at a lightweight 9.1 oz p/shoe (size 10.5 US Men).

Construction:

SKORA Running is launching for Spring 2012 with two models – the BASE and the FORM.  Both are zero-drop shoes. They are similarly constructed. The main difference is that the BASE has a Nylon X-strap (in place of traditional laces) while the FORM has an asymmetrical lacing system. Additionally, the BASE has a mesh upper, while the FORM is made from high-grade Pittards leather. Both models have a 4mm rubber sole, 5mm midsole and 4mm sockliner/cushioning system.

Fit:

The SKORA is a very comfortable shoe. My BASE model was a little loose and on some of my first test runs, I noted a slight hot spot developing on the inside ball of my foot but I never developed any blisters while running in the shoes. A check with the company indicated that this model may run a ¼ size large. The FORM runs true to size. A thin running sock makes the fit on the BASE just about right.

First Test Run:

The first night I got the shoes, I was very eager to get out on the road for a test. I took them out on a 6-mile training run. As a barefoot runner, I have become accustomed to a very quiet run. The rubber on the forefoot made a consistent clicking sound as I ran down the road, not unlike the ‘clapping’ sound you often hear when running in Vibram Five Fingers. Still, it was hardly noticeable and not bothersome.

My main concern heading out was that, initially, the shoe felt “built up” (meaning that there was a large difference between the middle of the shoe and the heel height). I was concerned that I was landing more towards my heel, and made a conscious effort to heel strike. It didn’t take long to realize that the shoe was not affecting my stride one bit – I was consistently landing mid-foot/forefoot. The second thing I noticed while walking away from a water fountain was that the shoes were clearly “flat” (zero drop between heel and mid-sole).

Additional Testing:

On subsequent runs, I ran a total of about 20 miles on both asphalt/concrete roads as well as on dirt/gravel trails. I ran very comfortably on sections of trail that were heavily graveled. I also wore them on a 32-degree morning run.  My feet were toasty warm the entire run.

Pros:

• Excellent protection from gravel or other “rough stuff”
• Comfortable fit
• Roomy toe box

Cons:

• Slightly reduced ground-feel

My only criticism is that the build up of outer sole and midsole reduces ground-feel a bit more than I like. Keep in mind that I lean more toward the barefoot side of minimalist running – and I’m being really picky. That being said, the stack height (9mm) is thinner than other minimalist shoe options out there.

Overall, SKORA Running is launching with a great minimalist shoe. The sockliner is soft and comfortable, and does not rub the skin so they can be worn well with or without socks. All SKORA models have a zero-drop heel allowing you to maintain good running form. The toe box has ample room for toe splay. The SKORAs perform very well on all surfaces. For those of you who prefer minimalist to barefoot because of “rough stuff” like gravel, these shoes offer excellent protection.

If you are more of a minimalist shoe runner or you are a barefooter looking for a good shoe for running more technical surfaces, this shoe will definitely make you happy. They certainly have earned a spot in my minimalist collection.

Check back later this week for an interview with barefoot runner and founder of SKORA Running, David Sypniewski, and for more images of the latest shoes to shake up the minimalist landscape.

Pre-order your SKORA Running BASE and FORM here. Men’s styles and sizes will ship in the next few weeks for Spring 2012, Women’s models will be available for Fall 2012. 

~Barefoot Terry

Independent filmmaker Tara Golden of Tara Golden Custom Videos is hoping to travel down to the Barracas de Cobre (Copper Canyon), home to the Tarahumara, to make a film about their culture and to find out why they run.  The filming of Why We Run:  An Independent Film about the Tarahumara will take place before, during, and after the Copper Canyon Ultramarathon made famous in Christopher McDougall’s book Born to Run.

Here’s the catch. . .

You have only 3 DAYS LEFT to help.  Tara is trying to raise the funds needed to make this film by this Saturday, February 4, 2012.  She has raised nearly $10,000 yet is in need of an additional $7,000 – or this film will not be made.

I asked Tara what inspired her to make this film.

“I read the book Born to Run and I was thrilled with the colorful descriptions of both the Copper Canyon and the Tarahumara Runners.”

Like many of us barefoot runners, Tara loves the connection she feels with the earth by being barefoot.

Tara has created a Kickstarter page to raise funds for this film. Kickstarter is the the world’s largest funding platform for creative projects. Individuals have the opportunity to help sponsor a project by donating as little as $1. The more you donate, the greater the rewards, however – larger donations will earn you a prized award such as photos from the filming or an authentic Tarahumara outfit. Got even more dough? How about a rare Tarahumara rug/blanket or having your own custom video made?  Know a starving musician who needs a music video made? Tara can be yours for the right price.

In all seriousness, many of you (like me) started running barefoot after being inspired by the stories of Christopher McDougall and the Tarahumara runners.  This is our chance to learn more about this mysterious tribe of ancient runners.  Without your help, this film will not be made.

Sponsors to the project get an inside look at the “nuts and bolts” as well as the “ups and downs of the creative journey,” says Tara.

If you want to see a film made about the people who helped inspire the barefoot running movement, check out the promo video at the top or via Kickstarter.

~Barefoot Terry

It’s not just about the barefoot movement, it’s about the movement movement.

Something special happened six years ago on a bluebird snowboarding day. Two exercise physiology professionals named Lauren and Scott met in the single riders line, rode up (and down…and up and down) the mountain together and started something that has become a national movement – the Naked Foot 5K Series.

If ever there was a couple that was meant to be, it is Lauren and Scott. Both adventurous, athletic, entrepreneurial exercise professionals, they have incorporated barefoot running into their training and teaching since long before “the book” (as they like to refer to Christopher McDougall’s best selling Born to Run) changed the face of the sport.

Lauren and Scott firmly believe that barefoot running is an ideal compliment to a complete training regimen. “It is a great way to strengthen our feet and legs so that we can run stronger and more injury free,” says Lauren. They also advocate running in minimalist shoes, which can allow for natural motion while protecting the feet. Lauren likes “the Merrell glove; and the Altra lines are good, especially for trail. I also like the Sketchers GoRun. I haven’t run long in them but am enjoying exploring them.”

This openness and attitude toward incorporating barefoot and minimalist running into a complete running approach have shaped the Naked Foot 5K series. Not just for barefoot runners, the Naked Foot 5K is for anyone who wants to have a good time and learn more about running with good form.

This event is meant to educate people about how to run if you’re barefoot – how to run better. We are encouraging all runners – barefoot, minimalist, or even wearing traditional shoes. We’ll offer education and support, as well as shoes for people to try, to help people to understand how to run well.

The 2012 series has been expanded both in terms of the number of cities it will visit, and the offerings it will provide. In 2011, the Naked Foot 5K took place in seven markets. 2012 will see 10 cities and will be more than just a run. The events will include expos, parties, information and pre-, during- and post-race fun. A mini Bare Life expo will offer activities and information to encourage healthy living, running and green lifestyle.

The exponential growth of barefoot and minimalist running participants is the reason for the continued growth of this race series. Lauren observes, “you see so many people wearing minimalist footwear…even in office buildings, people are wearing them. People are taking the time to learn how to run with good form, and I don’t think we’ll go back to the big clunky shoes of the past. People want to do this and we want to give them the tools, information and outlet.”

The series kicks off in St. Augustine, Florida on February 4. The “really cool event” will include a beach clean up, packet pick up party, smoothies, events for kids, a big after party with a live band…and a 5K run. Lauren and Scott even plan to do some surfing. (Did we mention they are avid, adventurous travel buffs?)

In fact, they originally launched the Naked Foot 5K in locations where they wanted to travel. Since then, they’ve expanded the tour to include cities where there is a lot of interest and a great environment to host the event. Plans for 2013 include international markets.

For 2012, the races will be held in:

1. St. Augustine
2. Santa Barbara
3. Washington D.C.
4. Seattle
5. Salt Lake City (recently added, information forthcoming)
6. Minneapolis
7. Grand Rapids
8. Denver
9. Austin
10. Nashville

Anyone interested in participating should check out the Naked Foot 5K site for information, photos and registration links. Facebook and Twitter feeds will also provide posts, photos and important updates. Registration is available via the site and active.com, and proceeds and shoes will be shared with Soles4Souls. Participants can run, volunteer, sponsor or come just for the fun. The kids’ race is free, and the events will include foot painting, massage, games and great information for healthy living and healthy running.

(Baby…) It’s cold outside. You see all of those slushy puddles and wonder if there is a way to keep your feet warm and dry without resorting to traditional shoes. Sure, you could use the treadmill, but you’d much rather enjoy the feel of natural terrain and the crisp air of winter waking up your face and limbs.

But therein lies the rub. Cold air = refreshing. Cold air = cold ground = cold feet. So, what are the best options for preventing your feet from freezing?

Here are three approaches. Ultimately, it’s a personal decision, and I hope that one of these will work for you.

The semi-minimalist approach. You have a few options for minimalist shoes that work well in cold conditions. One is the New Balance Minimus Road. Admittedly, they are only minimalist in the fact that they allow your toes to splay and they offer no arch support. They are fairly lightweight, but still much heavier than barefoot or options like Vibram or running sandal. As expected, the thick, flat sole offers no ground feel (which, if you don’t want to feel the icy ground, should be a plus, but for a barefoot experience, you’re out of luck.)

When it comes to cold-weather running, they provide separation from the elements and allow you to wear a traditional sock for added warmth. This solution offers comfort, at the expense of feel and natural feedback.

The Layered Approach.  This involves the combination of Vibram FiveFingers and two-pair of Injinji socks. You might think that the added layers would keep the toes toasty warm. The author determined that while it worked fine for a while, stepping in a puddle undid all benefits. This approach offers no real waterproofing, and soaking the foot in cold water can make you feel like you are going to freeze to death.

If it’s cold outside and completely dry, the layered approach might be a viable option. If there is rain, snow, or puddles involved, avoid layers of fabric at all costs.

The Barefoot Approach. Yep, barefoot. Nothing but skin on the frozen ground. You maybe have seen some of the videos online of people running barefoot in the snow. (If not, check YouTube – they are there. People apparently are quite proud of having done this!) Admittedly, they do look a little crazy…yet after a few barefoot runs in near freezing temperatures, we can confirm that there is merit to this approach.

If you’ve been running in minimalist footwear, you’ll want to start out slowly and reduce your mileage until your feet adjust. If you’ve been running barefoot for a while, you are probably all set to go. (Check out Michael Sandler and Jessica Lee of RunBare…click to watch them run. It’s fun to see. Might even inspire you.)

Everything about minimalist running leans toward a “less is better” mentality. If this is true for warm weather, why would it change in the cold? Our skin is naturally waterproof, so any added fabric will naturally lock moisture in and reduce the skin’s temperature. Additionally, exposing the feet to the road creates gentle friction and increases blood flow to the feet. It’s the reason that so many new barefoot runners complain of hot feet and surface blisters. It’s the way our body was designed to run.

]]> http://www.barefoot-running.us/blog/bare/how-to-run-barefoot-in-cold-weather.html/feed 8 http://www.barefoot-running.us/blog/bare/a-minimalist-resolution-you-can-stick-to.html http://www.barefoot-running.us/blog/bare/a-minimalist-resolution-you-can-stick-to.html#comments Wed, 18 Jan 2012 03:17:11 +0000 Rachelle http://www.barefoot-running.us/blog/?p=2105

I spent the beginning of January in Orlando and participated in the Walt Disney World Marathon. It was my second minimalist run at the 26.2 mile distance. As I walked through the Magic Kingdom in the days that followed the race, I was reminded of one of my favourite quotes from Lewis Carroll, taken from Alice in Wonderland.

Alice came to a fork in the road.  ”Which road do I take?” she asked.
“Where do you want to go?” responded the Cheshire cat.
“I don’t know,” Alice answered.
“Then,” said the cat, “it doesn’t matter.”

Simply put, if you don’t know where you are going, you cannot develop a plan to get there. Have you set your goals for this year?  Do you want to improve your running form and cadence? Is there a specific distance you are aiming to complete? Maybe your goal is to lose a few pounds. The goals that you set are completely your choice. The important thing is that you have a goal so that you can chart a path and have a plan.

Each January, countless numbers of well-meaning individuals set new goals for the year and commit to improved health, and new diet, and a regular exercise schedule. Sales for gym memberships increase and home-use treadmills become popular purchases. It’s a great way to start the New Year. Unfortunately, it doesn’t take long before reality sets in and we return to our old habits. The treadmill collects dust and the cookies re-join the dinner menu.

If you’ve set a goal that involves running barefoot, how do you avoid the common pitfalls that prevent so many people from sticking with it? This month, I’d like to offer three simple tips to help keep you on the minimalist path.

1. Set small goals and celebrate your progress. Don’t make a barefoot marathon your first goal. How about a barefoot 400m or even a half-mile? Setting small goals and recognizing your progress is a great way to stay motivated. Document your achievements and plan your own personal celebrations.  Go out for dinner to celebrate your first barefoot mile.  Buy that new running shirt you’ve been looking at when you complete your first minimalist race. You know what will keep you motivated, so have a plan and make it fun. 
2. Embrace the cold, wet weather. Sure, the Florida runners probably can’t relate, but where I run it is snowy, grey, and frigid. It is perfect weather for a VERY SHORT run. Throw off your shoes and run to the mailbox and back. You won’t get hypothermia on a 100m run, but you will begin to condition your feet.  In a couple of days, maybe try running to the neighbor’s house and back. Your runs shouldn’t be long if you are just getting started. Let the cold whether put natural limits on your training distances. Stick to it and you’ll be ready for longer runs by Spring.
3. Join the community of like-minded runners. Are you active on our blog? Do you ask questions and seek advice when you encounter new challenges?  Chances are, if you’ve got a question about minimalist running, there are at least a dozen other people reading this column who are wondering the same thing.  Don’t be afraid to ask.  By taking part in the community, you build relationships, receive encouragement, and become accountable to those who have committed to similar goals. We’re a friendly bunch and we very rarely bite.

You know the goals that you’ve set for yourself. Whether it is a New Year’s Resolution or simply the next step in a journey toward improved health, you hold the keys to your own success. Learn from those who have gone before you, and share with those who will follow behind. We are all on this path together and none of us can claim that we’ve reached our full potential. Each day is just another step toward the next goal. Start the year out right, and always remember to keep putting one foot in front of the other.

-Jordan Flowers 

Those who follow current research in the categories of biomechanics, athletics and/or barefoot science are probably aware of the two study abstracts released recently by the National Center for Biotechnology Information (NCBI). Part of the National Institutes of Health, the NCBI is “a national resource for molecular biology information” dedicated to developing “new information technologies to aid in the understanding of fundamental molecular and genetic processes that control health and disease.” The studies look at the factors of shoe type, gait type and running frequency to determine injury and efficiency levels of the various states of shod running.

The NCBI abstracts had at least one notable contributor, giving additional credence and relevance to their findings. Dr. Daniel Lieberman is a Professor of Human Evolutionary Biology from Harvard University. He is well known in minimalist and barefoot running circles for his research on locomotion (See a relevant study video here).

The study entitled Foot Strike and Injury Rates in Endurance Runners: a retrospective study was designed to test whether runners who habitually forefoot strike have different rates of injury than runners who habitually rearfoot strike. Our informed readers likely understand the difference between forefoot (front of your foot), midfoot (middle of your foot) and rearfoot (heel), and that where a runner lands is thought to make an enormous difference in the level of impact on the body.

The study involved 52 middle and long distance runners, 59% of whom primarily used a rearfoot strike and 31% primarily used a forefoot strike. The research team looked at the strike characteristics and history of injury as part of this study.

The findings were significant for a few key reasons. First, approximately 74% of the runners experienced some sort of injury each year. And of those, the runners who habitually rearfoot strike had approximately twice the rate of repetitive stress injuries (not traumatic) than the runners with a forefoot strike.

A few points to note. This surprisingly high rate of repetitive (stress) injuries correlates to the fact that the individuals tested were running longer distances than the average runner. The findings stand, however, and point to a clear injury-prevention potential for running with a forefoot strike.

In the complementary NCBI study, Effects of Footwear and Strike Type on Running Economy, Drs. Lieberman, Perl and Daoud look at whether running economy differs in minimal shoes versus standard running shoes (with cushioned, elevated heels and arch supports). They also take into account forefoot versus rearfoot strike gaits.

The topic of running efficiency in various shod states is a point of hours-upon-hours of conversation between minimalist, barefoot and traditionally shod runners. Taking a scientific view, the NCBI team examined the effect of shoes by measuring the “cost of transport” in runners on a treadmill with a controlled pace wearing minimal shoes, running barefoot or in standard shoes. They also looked at the effect of forefoot and rearfoot striking, taking into account shoe mass and stride frequency.

The study concluded that minimally shod runners are modestly but significantly more economical than traditionally shod runners, regardless of strike type. Runners wearing minimalist shoes were 2.41% more economical when forefoot striking and 3.32% more economical when rearfoot striking.

“Forefoot and rearfoot striking did not differ significantly in cost for either minimal or standard shoe running.”

The study goes on to say that the likely cause of this difference is more elastic energy storage and release in the lower extremity during minimal shoe running. We would presume that this is due to the ability for the foot to move more naturally in a minimalist shoe with a light, soft upper and flat, flexible outsole than is possible in a firm-soled, heeled running shoe.

While each study is valuable on its own, in combination, they paint a scenario of efficiency and injury-prevention benefits for those who are carefully transitioned to running in minimalist footwear or barefoot. For those casual runners who have taken the time to learn how they strike, to transition from a heel to a mid- or forefoot strike if necessary, there is a greater propensity toward a longer term, healthier running future.

We’re curious. Do you see these findings as relevant to your experience? Do you think that “modestly but significant” energy gains by using a rearfoot strike is worth a potentially higher risk of injury?

Over the course of 2011, we saw thousands of barefoot running enthusiasts engage with this site. As we plan the content that we will provide in 2012, we have this excellent group of you in mind. In an effort to bring you topics that are relevant, timely, educational and entertaining, we’d like to know what you want to hear/learn/discuss.

Please weigh in! Let us know your questions and thoughts about barefoot running and activity.

Each month, we will bring you an “Barefoot Expert” article written by one of our barefoot experts, Jordan or Terry. Jordan is an endurance runner who lays down 30-40 miles per week, consisting of 4-7 per day during the week and a 12-18 mile long run on the weekends.  Terry is a barefoot/minimalist runner who does more than 85% of his miles barefoot.

The article will focus on topics that have been covered over the course of the month, and on topics you ask to discuss. Think of this as a well moderated open forum.

Ready to dip your toe into the mix?