Barefooting

NYC Barefoot Run

What a weekend! The 1st Annual NYC Barefoot Run was a huge success, and it was great to celebrate the sport with other enthusiasts. I had the chance to meet some great leaders in the movement, including John Durant, Erwan Le Corre, Jason Robillard, Daniel Howell, and Barefoot Ted. Thanks to the volunteers and sponsors that made this awesome event a reality.

The star of the show was Dan Lieberman, the Harvard University scientist who studies the anatomical efficiencies of human locomotion. In a truly remarkable presentation, he covered the science behind the sport from early human history up to Newtonian physics. Here are some fascinating points from his presentation:

We evolved to run. Endurance running was essential to Paleolithic humans in order to procure big game animals for food. (Persistence hunting is the running down of an animal through tracking and chasing, where the animal is literally run to death. It was a major turning point in our physical and mental development.)

In nature, humans are especially remarkable distance runners. By almost any measure, mankind sucks. We are simply slow and weak compared to most animals, but when it comes to endurance, we shine. Our sweat glands, and the beautifully precise mechanisms of our legs and cardiovascular system, allow us to do things other animals can't, which is why we are able to literally run an antelope to death. Prey animals cannot gallop and pant at the same time and they do not sweat like we do, which means they lose the ability to thermo-regulate (death by heat stroke). Here's a modern example:

We evolved to run. Barefoot. Nike rose to popularity in the 1970s and revolutionized the way humans run. They put big soft heels on their shoes that led to people favoring the heel strike instead of the ancient and original forefoot strike. Turns out, our bodies respond to heel striking with serious chronic injuries (7 in 10 runners per year), and shoes disallow proper muscle and bone development of the lower leg. Improper form effects the entire body; your foot is your foundation!

For another great recap of the run, check out this blog post from my main caveman, Colin Pistell: http://www.fifth-ape.com/blog/2010/10/12/1st-annual-nyc-barefoot-run.html

Correct Running Technique

Forefoot strike. Yes, you should land with the ball of the foot. It should land softly and gently and should help absorb impact throughout the body. The goal is to make the impact silent.

Run underneath your center of gravity. In other words, do not reach out in front of you or push off the ground at the end of your stride.

Short stride, quick cadence. This means making abrupt movements with your legs, and bringing your back leg up to the front much more quickly.

Less bounce, more glide. Your head should not be bobbing much at all. The movement instead should be smooth and elegant.

Tall, straight torso. Arms help to balance, but should move with minimal energy expended.

It will take some time to relearn how to run, but have fun with it and don't be scared to experiment to see what works for you. If something hurts, stop and evaluate. Also, expect a long period of muscle development in the feet, so start slow.

Many experts this weekend advised starting with no shoes at all rather than using minimalist shoes. Daniel Howell says the tactile feedback of a bare foot will help the process.

Beyond Barefoot Running

Erwan Le Corre highlighted the fact that running is only one of many natural movements that are meant to be performed barefoot. Your body will also benefit from lifting, crawling, climbing, jumping, and walking sans shoes. Check out these awe-inspiring videos of Erwan Le Corre himself: