Welcome To Natural Running!

'There must be a bit more …'  It's a thought about running performance that nags us all, especially those at the top.  Current findings suggest that, far from being the solution to a variety of running problems, shoes are in fact the cause. A recent  Swiss study of triathletes found a 113% greater likelihood of running injury through wearing expensive shoes.  Could taking off those shoes be a way to finding that 'bit more'?

Initially I had a notion that we are not using the whole foot.  After 25 years exploring this through  barefoot running, I'm now sure.  We use well under 10% of the foot's full potential. Fixing an inflexible surface under the sole of the foot, the lacing and bracing that restrict the spread of the foot cause head to toe problems, compensations all the way through the line. When the foot is restricted, knee and hip have to take on foot-tasks.  Compromised in this way, the back, shoulders and neck must take on knee and hip jobs.  The whole head-to-toe structure must buckle without proper support from the foot.

A triumph of bioengineering, your foot can bear, transmit and spread load through a sequence of ingenious spiral windings.  The light-boned arches spring to combine incredible strength with great lightness and flexibility.  Co-operating with the body's main spring, the Achilles tendon, the foot both stores and releases energy.

Today most athletes know that a fore-foot landing is better than a heel strike.  Making the change though is fiendishly tricky.  A thoughtful barefoot work-out will fast-track this shift.  Video analysis show a change achieved in just two hours.  A couple of barefoot workouts each week will open up many improvements to running style.  Be aware, that a key joint in your foot is disabled – forgotten  and structurally retired. The Tarso-Phalangeal joint forms the transverse  arch that runs across the ball of your foot.  Although not so prominent as the knuckle of your hand, This joint is the equivalent in your foot.  The working of the foot knuckle forms the final twist of a key spiral winding.  When it is disabled the foot becomes like a fraying rope, leaving the foot vulnerable, highly unstable, and flapping around in the shoe.  Attempts to brace the resulting over-pronation or over-supination will only push the foot and the length of the body further into a vicious downward vortex.

Rehabilitating the foot-knuckle reveals why the heel strike develops.  If the toes can't lift and fall in order to spring the spiral of the foot, then the action moves one-step up the kinetic chain.  The whole foot then lifts from the ankle.  This creates the walking heel strike and a need for a protective heel cushioning in order to run. You can't run before you walk! The heel striking habit is woven deep into the tapestry  of  your  running action and it explains why it's so difficult to change and why thoughtful barefoot training can achieve such fast results.

Five pointers to get started

• With 200,000 nerve endings let your barefeet enjoy a 'fizz' of sensations.  Allowing the foot to spread and enjoy their spring will add new dimensions to your running.

• Careful warm-ups – roll a golf ball under your foot to gentle the foot into a more natural action.  Use the golf ball to push the knuckle joint up so you can see it and encourage the toes to lift and fall – not just curl up. Notice how this spreads the foot and opens the hip and releases the length of the back.

• Run barefoot for 5 or 10 minutes on tender-foot friendly terrain such as grass. Atrophied muscle and seized joints will easily fatigue at first – watch out for stubbing the big toe.

• Let what you discover about the natural flexibility of your foot guide your shoe requirements, be sensitive and discerning – just because they cost a lot or promise a barefoot experience may not be what your foot really needs.

• Often shoes prop-up bad technique, you can actually hear this as a scuff-scuff sound. Cultivate the silent foot fall and remember what you can't hear from your feet won't be hurting you. The quicker your foot gets off the ground, the more stretch reflexes get involved and your technique will improve.