Running Barefoot Means No Footwear

The definitive book to get you started on running barefoot.

For most parts of Asia, being barefoot around the home is quite common. In countries blessed with winter months, the use of footwear and the laying of carpeted floors provide warm relief for cold feet. As such, protective feet are seldom released regularly to enjoy the freedom of movement that nature intended it to. With the increasing technological advances in performance shoes for runners and athletes, inroads have been made and proposed on minimalist types of shoes. The paradigm has shifted from highly supported and light, to less supported and lighter.

If you are considering including barefoot running as part of your strength and conditioning program as a runner, here are some guidelines:

1)    Read Barefoot Ted’s book on how to approach this style of running safely. It is fully illustrated and qualified with scientific and anecdotal evidence.

2)    Using minimalist shoes like Vibram Five Fingers (VFF) is NOT considered barefoot running. Using socks only is still not considered barefoot. You must expose the naked skin of your soles entirely.

3)    Barefoot running allows you to engage all your proprioceptors and receptors of your skin.

4)    Barefoot running can be painful, initially, so take it easy with short sessions beginning with 10 minutes, and work up in increments of five minutes at a session. Your tendons, ligaments, muscles and muscle fascia of your feet will take time to adapt to the new forces impressed on them.

5)    You will learn to land low and lightly when barefoot.

6)    There is no need to lean forward. You tend to stay more upright when dynamic (moving).

7)    You will experience a slightly more pronounced bent knee. I have noticed that barefoot runners have more developed muscles of their legs, unlike skinny ones from shod (shoed) runners.

8)    Essentially, the motion and mechanics of barefoot running works from toe-to-heel.

9)    My minor contribution to the art and science of barefoot running is to run in the swimming pool. Running at chest-level water allows you to pump your arms and increase footfall cadence. Running at thigh-level water allows you to simulate uphill running.

10)To increase speed, increase your cadence.

Running Free: Barefoot Running Redux

This morning, after our swim group was requested to vacate the lagoon in Sentosa Island (after three laps of 400-450m), we opted for a short 4K-plus run. Since a few of the runners were keen to explore barefoot running, Vijay, Kumar, Dennis and I chose to run barefoot. Dennis was comfortable in his cool-looking Vibrams Five Fingers (VFF) running shoes, and he demonstrated how he has embraced the natural style of running light. This generous man was part of an entourage that recently ran alongside Kirsten in her 10-hour, road-to-recovery Sundown Marathon.

In my private sharing with a small group during Saturday’s lagoon swim, I showed how running light was possible and made more comfortable. I also demonstrated how high-cadence tempo running (of unshod runners) could match that of shod runners. Here are some key points for your edification:

1)    Pool running (between chest and groin level) can be a safe substitute for barefoot running. No shoes.

2)    With pool running, you can vary your cadence (feet turnover) while running on the spot. I have generated up to 130 footfalls per foot per minute. Also, running at groin-level water simulates running on hills/shoreline (upon your entry/exit from the water). Chest-high water allows you to pump your arms harder while earning higher-cadence steps.

3)    In barefoot running, land as naturally as you feel. Keep low. You will rarely land on your heels, as this can hurt.

4)    When running barefoot, avoid running on your toes. Physical therapists, Nate Carlson shared with me that fractured toes are the common injury he has treated with barefoot runners. Instead, run at the ball of your toes (foot-bed, where you pedal off) or mid-sole.

5)    It is alright to land on your heels, provided that your feet roll forwards onto the forefeet.

6)    Lean forward slightly to gain more advantage with gravity and its accompanying increase in cadence.

7)    Increase cadence slightly, and you increase speed and intensity.

8)    Shoes are necessary as a means of handling both physical impacts on the feet, as well as protecting them from injury (through punctures and open wounds).

When you study the running gait of Ironman world champions, Chrissy Wellington & Rinnie Carfrae; the former takes smaller steps with higher cadence, while the latter takes wider strides and lower cadence. Top female Singaporean runners, Vivien and Anne parallel Wellington and Carfare. What I have observed about world-class marathoners from Kenya and Ethiopia is that they may have begun their running careers with barefoot and light running, however progressed towards a more bouncy and wider strides. That is where the role of running shoes comes into serious play. Running as rapidly (3 minutes/K) pace is just hard on the pure barefoot runner.

To B, or Not To B, That Is The Question!

I have received useful and positive comments on my running and triathlon since early this year. I must admit, I run better now because I have spent more quality and specific training in the plodding department due to mild injury, and a focus on the Holy Grail of running – the Boston Marathon. It has been on my Bucket List for a short while.

It is slim pickings when one is weaker in the other disciplines. This year, the Boston Marathon people will introduce a multi-tier system to give those who qualified with a wider margin to have first choice/stab at a slot in April 2012. I nosed under the qualifying time (in Hong Kong) by one full minute, so I am crossing my fingers and toes once the floodgates open (under control) on 12 September. Meanwhile, I hope to do better at a BQ in Singapore's marathon on 4 December. That's the plan. I missed a PB in the Gold Coast Marathon in Perth in July, so that shifted my plans for a better stab at the Grail. Back to the onscreen-design (a.k.a. 'drawing board') on my iMac.

I am not a talented runner. I don’t enjoy running as much as I used to – I miss the ‘Runner’s High’. It is hard work, and I’m allergic to hard work. There is so much information, almost weekly, about the new shoe technology, running methodologies, and treatment for injuries. It can be confusing to the tyro and neophytes. With the sudden avalanche of minimalist shoes from leading sports-shoes manufacturers, we are stumped and stupefied by what would be the ‘best’ shoes for us, and at ‘affordable’ prices.

Key issues and concerns revolving around running methodologies have been: 

1)    Landing methods

2)    Preventing injuries

3)    Running faster and mileage

4)    Barefoot or not

5)    Shoes that are best

Perhaps there is no ONE big secret, but MANY smaller secrets to running fast. Little steps add up to giant leaps.

My friend, Nathan Carlson is already in Singapore with a team of four others; they are the Hawaii Army 10-Miler team. They will race in Sunday’s Army Half-Marathon/Singapore Bay Run. I understand that Nate is an, early 30-minute 10K finisher who has beaten professional triathletes before, so I am looking forward to the fast and furious action of all the teams on 4 September. It will be an early morning, I assure you.

Final tips for AHM (worth reiterating):

1)    Nothing new on race day. I mean, nothing.

2)    Stick to your intended pace diligently. You deviate, you’ll be late.

3)    Nutrition is key, the extra speed is free: water, sports-drink, and portable calories.

4)    No deep tissue massage from today onwards: you will lose muscle tone and your muscles may not fire fully. Light relaxation massage is fine, so go for it.

5)    Rest as much as you can tonight, and raise your feet up as much as you tomorrow. Grab your race-kit and then go home (for those doing Yellow Ribbon Run & Mega-Tri, you can collect it on Sunday).

6)    If you are still smiling, you are still on-pace and on-target.

All the best to you if you are running on Sunday!

Photo-credit: Lim Teck Chye

10 Steps Forward to Better Running Results

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.

Your Opinion Is A Theory!

If you think you are right, you may be. Or, you may be wrong.

Opinions are based on facts, and some are based on assumptions.

In recent weeks, I have read and researched much on running styles and running shoes. Here are some differentiations of the three major styles of running: barefoot, barefoot-inspired minimalist shoes, and forefoot/Chi Running/P.O.S.E. styles. Here is a brief summary of current running philosophies and movements.

Barefoot: Deeper bend in knees; more cadence; lighter landing (nearer to ground); need to ease in gradually; calves and feet will be sore for several weeks. Read Barefoot Ken’s book, Barefoot Running Step By Step, about how to run without shoes without being injured!

Minimalist Shoes: Less built-up; lighter; landing more on mid-sole or forefoot rather than on heels; Vibrams Five Fingers shoes are still shoes and expensive. The latest inductee to the hall of minimalist shoe has to be the New Balance Road/Trail shoe, Minimus. It boasts a more developed sole by Vibrams.

Forefoot running: Leaning forwards; need to control pace; reliant on gravity; more cadence/turnover of footsteps; can cause injury to toes; more extension of knees (not as bent as barefoot running); preferable to attend a workshop like Chi Running or P.O.S.E. method. These methods engage your core muscles, teach you to run freely, and be aligned with your natural musculature.

Which is the best way? There is none, as style is dependent on variables such as physical structure, biomechanics, kinesiology, and habit. In order to develop our speed, strength and endurance train over different terrain: road, track, off-road (trail) and hills. Do varying distances with various intensities, and learn to be disciplined about pace.

Run with naked feet, run freely, and run on all surfaces. Happy running!

Putting Your Best Forefoot Forwards

Thanks to the organizers, Epic-ESR (for Marina21K Run) I was able to lead a sizeable group in an interactive, practical-based run clinic this morning. I appreciate their open-mindedness and eagerness to learn. It was assuring to meet a few barefoot/unshod runners, who were proficient with running naturally. The best part was when I suggested all shoes off, and everyone enthusiastically removed their unreliable footwear.www.marina21k.com.sg

In summary, we can focus on the following postural adjustment to improve our running effectiveness and efficiency.

1)    Run ‘tall’ (suck your belly-button against your spine)

2)    Warm-up precedes stretching; activate your gluteals (buttocks), hamstrings and lower-back.

3)    Lean slightly forward until gravity begins to take over: close your eyes occasionally to feel the lean

4)    Reduce the bend in your leg (more bent, more muscular effort required, thus more fatigue)

5)    Land flat, and ‘light’ (less sound preferred)

6)    Go back to basics: run barefoot as part of your warm-up

7)    Activate your proprioceptors (stand on one leg with eyes closed)

8)    Upright posture looks good but is more ‘braking’ in function

9)    Land on forefoot, smaller but more frequent steps

In addition, consider these sessions as part of your weekly training (10K or Half-Marathon): Long Slow Distance (LSD), tempo (hold the pace) and intervals (sets of faster runs interspersed into a shorter run session).

To run injury-free, add one kilometre per week to your long run. If you start with 5K, by race-day you will have hit 15K for your longest run (more than enough for your half-marathon). If you progressing from 10K to 21K, these incremental gains in distance will keep you fit and strong to a 20K long run. The 1K/week increment is a guide, yet it is adequate to test you if you had a tiring week, or had less sleep.

Add two short classes of circuit training, including core exercises every week. Focus on push-pull combination of exercise (example: push-ups followed by chin-ups; forward lunges and horse-kicks; Plank and side rotations with a medicine-ball). Never sneer at Jumping Jacks (worked for Jack LaLanne) and burpees (the non-gastrointestinal version). They activate your lateral (side of body) muscles which are, otherwise, not used during running (a predominantly unidirectional activity).

Note to self: Speak slower, especially when I get excited over the questions and topic.

Running Out of Ideas?

Can we ever run out of ideas? That is akin to your brain running on fumes, bonking on blankness. Is it possible to be bereft of an idea?

Ever had a runaway idea? What did you do with it? Did you build on that idea? Have you ever sprinted towards a possibility?

Every product (widget, gadget and budget), service, book, and sentence sprouted from an idea. An idea is a seed. It may contain an embryo of another idea. Ideas are abstracts. They have no real form until they are realized as a something concrete. Concrete is reinforced cement; it was born of a basic idea.

An idea can become a goal. It can incubate or fester into an achievement and accomplishment. Start small and slow, and build up to an experience and milestone. The run-up to a race is paved with many foot-steps.

As you may have noticed, today’s piece was analogous to running. I was out for an easy 11K run and am still stoked from the fact I had a low heart rate. Last night, I ran for an hour with my Vibrams Bikila and I liked the fact that my soles are able to take a harder pounding, although I am stepping close to the ground. I am tempted to get a pair of Newton Gravity running shoes as I feel I am ready for unsupported shoes. I am three weeks out to the Hong Kong Marathon and I am looking forward to the challenging, hilly course. I will also be riding in Desaru on Sunday – my first ride since a year ago.

Music or No Music While Running?

Runner’s World magazine, recently, did a piece on the pros and cons of running with music. They interviewed two runners who each gave either their support or not, for using music-providing devices while running. While I was running yesterday, I decided to list my preferences for running WITHOUT music.

1)    I am a creature of habit, so music does not factor high in my training equation unless it is running on a treadmill or riding a stationary-bike.

2)    Spartan training is absent of the niceties of modern day technology. It is just I, the sound of my footfalls, and the lovely scenery that keeps me company.

3)    The sound of my footsteps indicates to me if I am landing heavily, getting fatigued, or losing my form.

4)    The sound of footsteps is a metronome of sorts, and allows me to moderate my pace (as I mainly run alone).

5)    I am attuned to the sound of my breathing. If I breathe too hard, or am panting, I am exceeding my lactate threshold.

6)    Without music, I can focus on other things: other runners, the seaside scenery, background sounds, my heartrate, and my internal state.

7)    Competition events disallow the use of iPods and other digital music devices, so train according to racing conditions.

Motivational Tactics Before A Race

"Decision Must Be Instant...Commitment Must Be Total." - Blazeman


For close shave finishes, I enjoyed the 2006 Ironman World Championships when Norman Stadler won his second world title by a narrow margin of about 71 seconds before Chris ‘Macca’ McCormack. The 2007 DVD showed new winners through Chrissy Wellington and Macca. The 2009 DVD with Craig and Chrissy repeat is definitely worth watching for their repeat wins (second for Crowie; third for Wellington). I am most inspired by the late-finishers, where their struggles (towards the midnight cutoff) make it painful yet exciting to watch. I am still inspired by the late-Jon Blais ‘Blazeman’ and saddened by our loss.

‘Every man’s death saddens me for it diminishes mankind.’

For non-Ironman DVDs, I’d watch Hollywood films like Breaking Away, The Rookie, The Flying Scotsman, American Flyers, Tin Cup, Bagger Vance, Miracle, Rocky (1,2,3, 4 & 6), and Invincible. I adore and support the Underdog, rising from the ashes of despair into a reborn, fiery phoenix. 

*****

This evening, still nursing a tender right wrist (Day 9 of sprain), I rode for two hours followed by about an hour of running in the pool. I was reassured that my wrist felt comfortable on my aero-bars. I must say that Elite Bicycles did a thorough job of fitting my bike to my severely imbalanced body. The directors of Elite continue to remind me to do my core exercises – a bonus for clients they provide customised fitting.

I have found that by running in chest-high water, I can train my cadence for running. By lifting my knees higher and maintaining the lean, I can run on forefoot whilst still in place – it works your core muscles as you have to stay balanced on the slippery tiled floor. The water helps cool your body when you do hard intervals – I warm up with one minute moderate to hard pace, followed by two-minute and three-minute intervals. You can raise your heart-rate while reducing impact on your barefoot. It is like running unshod, without the Vibram Five Fingers. By focusing on the moving water in front of me, I can visualize myself running on the marathon course.

I look forward to my wetsuit swim at the lagoon tomorrow morning. I may integrate a fast 10K run before that. Time to rest my weary bones.

That Fondly Familiar Feeling

This evening, I return from an 11km run with sore calves. I have been running ‘barefoot’ for a few sessions, with my thin-soled Vibram Five Fingers Bikila.

I did not experience an appreciable loss of speed. I ran at 4:55 minute/km pace, which was surprising. I was nursing my sore calves, triggered off by Sunday evening’s excursion to a new running route. Despite my discomfort and painfulness of my lower legs, I observe that my legs are stronger as I can do free-hand squats with stability. My core stability has also improved over the last three months. Other than a mildly clicking left ankle (old injury), there was no puffiness or pain with my knees.

As I hobbled along like a cripple for dinner tonight, an hour after I ceased running, I was reminded of my post-Ironman races. I tend to be an incapacitated mess 24-48 hours after the 226km challenge, especially my calves and thighs. Yet, days after I swore never to participate in such a race again, I invariably consider another triathlon or marathon. Unfortunately, I do not get addicted to the ‘runner’s high’ anymore – not that I don’t want it. It is purely a personal challenge and yearning for achievement.

I am certainly reminded of the tough training and sacrifices to be made yet these are not buried in the deep recess of my mind. They remain as memories and fond reminiscences. Pain and discomfort may not be deterrents, as they can be used as relevant lessons. That is what this blog is about – lessons from endurance sports like triathlons and corporate life.

How do you remind yourself to do your chores? How do you engage your discipline? How do you remind your team to do the necessary? What are your priorities?

I am reading ultra-marathoner and twice Badwater winner, Pam Reed’s biography The Extra Mile: One Woman's Personal Journey to Ultra-Running Greatness. It is very good and she wrote about her motivations to run well, and reminders about her eating disorder.

Breaking Away From Tradition

A few weeks ago, I shared my book review of Christopher McDougall’s Born To Run (2009). In his narrative, McDougall reports, both scientifically and anecdotally, how he discovered the incredible fitness of the Tarahumara tribe in Mexico who live privately, and run effortlessly – with no injuries.

Yesterday, after collecting my racekit at Velocity, I acquired my first pair of Vibram Five Fingers® Bikila (after the amazing Olympic champion, Abebe). These are thin-soled shoes that were modeled after barefoot running. When I posted on Facebook on who ran barefooted occasionally, I received a quite a few responses from my friends. Some were adamant about running with shoes; others were strong proponents and promoters of running naked.

Running without shoes, has been around for a long time. The top Kenyan runners used to run barefooted until they won races and got sponsored. There is a fascinating argument about whether running with thin-soled shoes and contemporary running shoes causes the most injuries. The question has emerged: Does running with running shoes cause more injuries than running without them? Shod or no shod? Injuries seem to prevail regardless of shoes, or not.

I was also surprised that the Vibram Five Fingers® cost just as much as normal running shoes. As I was fitting myself with a few pairs of the sock-like shoe in the relatively crowded shoe section, all of the patrons looked curiously on and even asked the shoe expert at the store questions about them.

I know that a pair of these well-moulded socks cost a fair bit. However, being scientific I need to test it on subjects. Anecdotal evidence is relevant to a certain point, until you test it out. My approach is Test-Operate-Test-Exit. Having experienced mild injury-like symptoms (having no history of major joint injuries at all for decades), I decided to re-educate my feet and entire musculoskeletal system. Having attended and practiced Chi Running for the last few years, I have learnt to focus on my core stability while in dynamic motion.

As strongly encouraged by my barefoot running friends, I will ease into the mileage gradually. No point being hurt during the transition; although I should expect a degree of soreness. I have a half-marathon race this weekend. I confirmed my accommodation in Berlin already, and look forward to some sustainable speed in my legs in the weeks to come. Hoo-Ah!