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FOREFOOT RUNNING DIARIES

Based on my research I myself am decidedly in the "forefoot/midfoot" running camp. The area continues to be hotly debated, however, biomechanically, as well evolutionarily, our feet and lower extremities see best suited to fore/mid foot running. I've attached what I think are four very good clips to support this.

http://www.youtube.com/watch?v=0hqspH_OTzA&feature=player_embedded

http://www.youtube.com/watch?v=oN1x3Ik1t5Y&feature=related

http://www.youtube.com/watch?v=K2qsSuUGGrM&feature=related

http://www.youtube.com/watch?v=b3Nt4WgQed8

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All that being said, forefoot/mid foot running does stress calves & foot muscles in a new way:

- train by time NOT distance as it allows for physiologic adaptaton
- start with only 10minutes at a time
- stretch your calves, hamstrings and feet after EVERY run
- work up to 2 short runs and one longer run each week
- increase your volume by no more than 10-20% per week, as per below
WEEK 1 - 3 x 10min fore/mid foot runs
WEEK 2 - 3 x 12min fore/mid foot runs
WEEK 3 - 3 x 15min fore/mid foot runs
WEEK 4 - 3 x 18min fore/mid foot runs
WEEK 5 - 2 x 20min and 1 x 25min fore/midfoot runs
WEEK 6 - 2 x 20min and 1 x 30min fore/midfoot runs
WEEK 7 - 2 x 20min and 1 x 40min fore/midfoot runs
WEEK 8 - 2 x 20min and 1 x 50min fore/midfoor runs
WEEK 9 - 2 x 20min and 1 x 60min fore/midfoot runs
WEEK 10 - 2 x 20min and 1 x 75min fore/midfoot runs
* you can keep extending your one "long run" each week and keep 2 short runs
* remember STRETCH after each run for a good few minutes or you risk tendonitis

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- pay attention to your muscles which will be used in a "new" way
- better to keep short runs and focus on proper technique
- 6 months ago I did not run at all (hadn't run in >20 years)
- within 6 months I have been able to work-up to 30+km runs on my long days
- I'm doing a 56km trail race at the end of October (>3000ft of vertical gain)
- No back, knee or hip issues.
- feels so pure, natural and blissful.

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Contribute your stories, wisdom and epiphanies from the world of forefoot/ barefoot running

most importantly: smile W I D E and ....Keep Rising!

Tags: BarefootRunning, ForefootRunning, Running, TriShaman

Replies to This Discussion

Permalink Reply by Aleksandar Radan on October 9, 2010 at 10:34am

Vibram Five-Fingers have made the biggest "splash" in the surge toward forefoot, barefoot and natural running, but don't let them overshadow the groundswell of technologies and evolving shoes in this area. Do your research and find out what shoe may be best for your new running EVOLUTION:

http://www.runblogger.com/2010/07/runbloggers-guide-to-minimalist-r...

http://minimalistrunningshoes.org/

Permalink Reply by Aleksandar Radan on November 3, 2010 at 10:17am

Great article in this months 'Runner's World' magazine (link below):

http://www.runnersworld.com/article/0,7120,s6-240-400--13691-0,00.html

Is barefoot running and "minimalist" shoes a trend or the wave of the future. Most converts are zealots and often from a vastly positive personal experience. Those on the other side are often equally convinced based on a bad personal experience.

Whatever your view, minimalist shoes are here to stay and from my perspective for the better. Both in footwear, as in health, the more we can do to come into balance with our own innate natural abilities, and develop these toward our own optimal functioning is the path toward "thriving" - Brendan has sown this with diet, and I believe minimalist footwear is showing this in how we run (Yoga has longsince shown this for our overall body movement patterns).

Get into your body, develop your own personalized user's manualy, learn, evolve, thrive and ....

KEEP RISING!

Permalink Reply by Aleksandar Radan on December 5, 2010 at 8:59am

Will be holding a "Natural Running" seminar and workshop in Goderich in February 2010. Send a message if you need more details.

Permalink Reply by Aleksandar Radan on November 30, 2011 at 9:28am

Keep up your 'fore-foot' running this winter using this budget set-up of a pair of minimalist trail running shoes.