One of my colleagues was startled to see a runner, barefoot, running in the Central Business district (CBD). I assured her that this would be a common sight since runners are beginning to embrace the unshod revolution/evolution. However, barefoot runner is not for everybody. Enthusiastic barefoot-naked runners have been known to earn injuries including fractures to their toes and forefoot. Ease in gradually if you intend to take the natural style of running as you are activating latent muscles spread over 26 bones.
Here are pointers for those doing their first few distance races, from 10K to the full marathon.
1) Measure your training efforts with heart rate, cadence, distance and Rate of Perceived Exertion (RPE).
2) Invest in a heart-rate monitor, and if possible, a watch with GPS capabilities. Focus on Zone 2-3 heart rates and stick with it with discipline.
3) Run, at least, three times a week. Do one long run, and two shorter ones (Example: 21K, 10K & 10K).
4) Consistency is the key. Stick to regular running sessions.
5) Vary your surfaces, including sand, road, grass and off-road (cross-country). These work different muscle groups of your legs and feet.
6) Include strength work: run on hilly courses. A short hill will do: just charge up slowly and accelerate at the last one-third near the top of the hill. Lean forward as you ascent, and avoid accelerating downhill.
7) Include speed work: run intervals on track or a route that you are familiar with. 400m, 800m or 1km interval sets are preferred.
8) Develop your core: do one or two core sessions weekly, including resistance training. Circuit training or CrossFit session are useful.
9) Rotate shoes: never run on the same pair, especially after a long run you want the material to regain its structural integrity.
10) Wash your shoes as soon as they get stinky. Toss in a pail with washing detergent after a long run as the shoes soak up lots of moisture even after sweat wicks away.
New Balance, Vibram Five Fingers, Brooks have launched new minimalist shoes. Check them out if you are considering less supported shoes as part of your training regime. It will take many weeks before your feet become conditioned for longer distances, so take each easy with two sessions of 5-10 minutes per week to build up your feet strength. You calves will be sore after each run, so remind yourself to stretch before you cool down.
Photo-credit: BPM Sports, Running Clinic with professional triathlete/Ironman 70.3 champion Pete Jacobs.
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