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Barefoot Running Step by Step (2011)

Always Remember…

  1. Running Barefoot should be comfortable (on almost any terrain)
  2. Running Barefoot should be easy
  3. Running Barefoot should be FUN!
If any of these are not true for you right now, then play with how you are running until it is more comfortable, easy, and joyful.

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Publicity
Barefoot Running Events
Let me know if you know of a terrific Barefoot Running event (presentation, clinic, movie, etc.)
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 3
Posts: 7
Last post by kenbobsaxton
in International Barefoot Running Day
on 2014 Apr 8 Tue, 16:50
Ken Bob's Regular Runs and Play-Fun-Shops
Stuff related to Ken Bob's Regular Runs and Play-Fun-Shops (what some might call, "clinics", or "workshops")
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 3
Posts: 10
Last post by kenbobsaxton
in Re: rsvp
on 2013 Nov 23 Sat, 15:06
News and Research
News stories and research about barefoot running - for better, or worse.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 1
Last post by LeeChase
in Crazy barefoot study
on 2013 May 20 Mon, 15:50

New Topics
New Topic
Post topics not covered in any of the existing Categories and Forums. I will create a new Forum in the appropriate category (or create a new category) as I see fit.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 7
Last post by LeeChase
in Balls of Feet - Big and Little
on 2014 Jan 29 Wed, 16:49

Beginning and Introductions
After Injuries
You want to begin running barefoot because you hope it will cure, or help prevent further injuries.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 2
Last post by kenbobsaxton
in Re: Degenerated Foot Pads
on 2014 Apr 17 Thu, 21:06
From Non-Running
So you don't believe you're a runner, or at least you haven't been "running" for a while?
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 18
Posts: 75
Last post by kenbobsaxton
in Re: newbie blood blister / treadmill to pavement
on 2014 Apr 11 Fri, 18:05
From Minimalist Footwear
So someone convinced you to try "Barefoot" running in minimalist shoes (or "Barefoot Shoes"). Do you think the extra transition step helped prepare you for the real thing?
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 8
Posts: 33
Last post by kenbobsaxton
in Re: bright wild colors
on 2014 Mar 26 Wed, 22:12
From Running Shoes
Regardless if you're having problems or not in running shoes, there just may be something that taking them off will teach you about running that you didn't already know.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 11
Posts: 37
Last post by kenbobsaxton
in Re: Barefoot being 6.2 with 86 kg
on 2013 Nov 23 Sat, 15:18
Testimonials
Your experiences running barefoot, for better and/or worse
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 23
Posts: 80
Last post by frenchdave72
in Barefoot running in Sarthe
on 2014 Apr 12 Sat, 09:52

Technique
Cadence
Cadence is the number of footsteps per minute. Generally we see elite runners moving their feet at least 180 steps per minute - usually faster.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 4
Posts: 37
Last post by kenbobsaxton
in Re: 180
on 2013 Nov 23 Sat, 15:29
Knees
Bending the knees lifts the feet, lowers our center of gravity, absorbs energy on landing, releases energy on take-off, pumps nutrients into joints, compensates for uneven terrain or leg-length discrepancies, etc., etc..
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 9
Posts: 39
Last post by kenbobsaxton
in Re: knee lift and stride
on 2013 Nov 23 Sat, 15:49
Landing
Foot landing (hopefully)... Questions or comments about the bare foot landing while running barefoot
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 9
Posts: 49
Last post by kenbobsaxton
in Re: About relaxing your calves
on 2014 Mar 26 Wed, 22:14
Lean
Forward lean gets our body moving forward. It isn't necessary (or desirable) to lean the torso, just the legs, so they are "chasing" our body. Lead with the body, not the legs.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 3
Posts: 7
Last post by editors
in Re: Technique
on 2012 Apr 22 Sun, 02:04
Posture
A vertical head and torso requires less work to keep up.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 3
Posts: 5
Last post by editors
in Re: posture and pilates
on 2012 Aug 28 Tue, 14:21
Sprinting
Even if you are a sprinter, most of your running should be easy aerobic running. But even the slowest runners want to kick their speeds up once in a while.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 3
Posts: 10
Last post by kenbobsaxton
in Re: "Why Barefoot Runners Never Win"?
on 2013 Jan 18 Fri, 18:46
Twist
Twisting the hips - counter-balanced by twisting the shoulders the opposite direction - allows us to swing our legs more efficiently.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 17
Last post by MichaelMayhew
in Re: Side to side motion while running
on 2013 Mar 14 Thu, 17:55

How Much
How Often?
How often should you run barefoot
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 1
Last post by Coverrace
in training plans for runners
on 2014 Jan 3 Fri, 19:28
How Far?
How far should you run barefoot
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 0
Posts: 0
No topics yet
How Fast?
Some days you feel like a speed demon, other days, not so much...
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 6
Last post by Taggart
in Re: Overall Speed
on 2013 Aug 8 Thu, 20:33

Terrain
Race Courses
Do you know of a really wonderful course for barefoot racing, or maybe a really horrible one to test your technique?
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 4
Last post by kenbobsaxton
in Re: Pasadena Marathon May 20
on 2013 Nov 23 Sat, 15:58
Roads
Are hard flat surfaces really "unnatural" for running barefoot?
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 9
Last post by editors
in Re: Concrete/asphalt OK?
on 2012 Sep 4 Tue, 14:53
Rocks and Gravel
Why are natural rocks and gravel so very challenging for the modern barefoot runner? And what about those "unnaturally" crushed rocks and pebbles often used in landscaping footpaths?
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 4
Posts: 13
Last post by kenbobsaxton
in Re: Assistance needed
on 2014 Apr 17 Thu, 21:51
Trails
People will often tell us that barefoot running should be more natural and comfortable, on natural trails... These people have obviously never been on some of the trails I have!
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 6
Last post by editors
in Re: Mid-maryland ultra 50k: failed attempt to run barefoot.
on 2013 Feb 11 Mon, 17:53

Weather
Cold and Winter
Neither rain, nor hail, nor ... When, and how far, should you run barefoot in the snow, cold, wet conditions? And what should you wear (besides on your feet)?
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 3
Posts: 21
Last post by kenbobsaxton
in Re: Cold and wet
on 2013 Nov 23 Sat, 16:03
Heat and Summer
Is it too hot for your tootsies on the black top? Or is it too hot to run at all?
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 0
No topics yet

Run Reports
Videos
Shot yourself while running? Share it with us.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 1
Last post by barfotgimse
in Barefootrunning @ Arctic - The first movie
on 2013 Nov 6 Wed, 14:14
Announcements
Let people know where and when (race or fun) you will be running barefoot so they can join you.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 7
Posts: 12
Last post by mikekeswick
in Re: I run in England
on 2013 Sep 19 Thu, 09:43
Fun Run Reports
Interesting stuff that happened on your fun run, alone or with a group.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 11
Posts: 26
Last post by Justin Lamb
in Re: Barefoot running and other motherly considerations (plus a receipe for foot scrub)
on 2012 Jul 27 Fri, 21:49
Race Reports
Brag, or let us know what did or didn't work for you in a race. Share your times (if you like), distances, but at least your experience.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 6
Posts: 13
Last post by kenbobsaxton
in Re: First BF Half Marathon
on 2013 Nov 8 Fri, 18:52

Pain and Disease
Peroneal Tendonitis
peroneal tendons run outside of the ankle just behind the fibula
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 3
Last post by ngraham11
in Re: Peroneal Tendonitis
on 2013 Jul 29 Mon, 08:31
Sole Pain
Though it may not be the "only" pain you feel, sole pain can teach us a lot about how well we're running or walking
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 8
Last post by frenchdave72
in Re: Sole pain
on 2014 Apr 22 Tue, 21:14
Shin Pain
Pain in the front of the lower leg
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 8
Last post by kenbobsaxton
in Re: Stress fracture or shin splints..please help
on 2014 Apr 17 Thu, 21:39
Plantar Fasciitis and Heel Spurs
That pain in the soles and heels when you first get up after sleeping or sitting for long periods
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 2
Last post by Lucy
in Re: Heel Spurs from Plantar Faciitis
on 2014 Jan 29 Wed, 13:44
Achilles Tendonitis
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 4
Last post by LeeChase
in Re: achilles tendon pain
on 2013 Nov 7 Thu, 10:00
Back Pain
Pain in the back from running. Generally an indication of poor technique, or not knowing when to quit or change the way you run or walk.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 4
Last post by kenbobsaxton
in Re: lower back pain when using "regular" shoes
on 2014 Mar 26 Wed, 22:25
Blackened Soles
The skin on your soles is turning black, and it does NOT wash off
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 3
Last post by rdwhitaker
in Re: question
on 2012 Nov 4 Sun, 17:11
Knee Pain
Why do so many people stop getting knee pains when they begin running barefoot?
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 3
Posts: 8
Last post by kenbobsaxton
in Re: Loss of control left leg
on 2014 Mar 26 Wed, 22:29
Calf Pain
Calf Pains are not uncommon when beginning to run "barefoot", but seem to occur far more often in those who aren't actually running BARE foot, but using minimalist shoes (far-too-often called "Barefoot Shoes"). I say calf pains are common, but I d
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 17
Last post by kenbobsaxton
in Re: Eureka? Or something....
on 2013 Nov 8 Fri, 19:12
Arthritis
Osteo, Rhemetoid, etc.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 3
Posts: 21
Last post by editors
in Re: Plantar fasciitis caused by running bf?
on 2012 Aug 30 Thu, 23:43
Bug Bites
Ants, spiders, etc.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 2
Last post by editors
in Re: Red Ants
on 2012 May 17 Thu, 20:36
Dry Cracked Skin
Sometimes a problem in hot, dry, dusty areas and seasons.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 5
Last post by Barefoot Wanderer
in Re: Dry Feet
on 2013 Aug 3 Sat, 15:44
Glass, Cuts, Abrasions
This is for discussions about hazards that cut, slice, or abrade the foot (or ankles, legs, etc.)
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 11
Posts: 60
Last post by kenbobsaxton
in Re: The balls of my big toes
on 2013 Nov 8 Fri, 19:25
Parasites and Fear
If you're spending a lot of time standing or walking in the moist feces of those who were infected with parasites, there's a good chance you'll become infected.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 3
Posts: 8
Last post by kenbobsaxton
in Re: Moist Florida trails and parasites
on 2013 Nov 8 Fri, 19:36
Top-of-Foot pain
Top-of-foot pain often precede stress fractures, and are the result of over-stressing the foot. Usually the result of trying to learn to run "barefoot" in minimalist footwear or on "barefoot friendly" terrains (grass, sand, etc.).
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 10
Posts: 35
Last post by kenbobsaxton
in Re: Metatarsalgia
on 2014 Mar 26 Wed, 22:32

NOT Running while Barefoot
Theaters Barefoot
Ever try to go barefoot to the movies, plays, musicals, hulu, etc.?
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 4
Last post by editors
in Re: Barefoot @ Batman
on 2012 Aug 13 Mon, 17:32
Earthing or Grounding
What about all those electrical charges that build up in your body when you're electrically insulated from the earth by shoes?
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 2
Last post by editors
in Re: Earthing
on 2012 Aug 17 Fri, 14:49
Bicycling Barefoot
You know how strongly some of us feel about barefoot running. Well some folks feel as strongly about bicycling footwear
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 2
Last post by gary_pro
in Re: Barefoot Cycling Pedals
on 2013 Jul 28 Sun, 23:27
Sleeping Barefoot
Not everyone sleeps barefoot. Some folks do it with their boots on...
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 3
Last post by editors
in Re: Beds
on 2012 Aug 30 Thu, 23:59
Golfing Barefoot
Does your golf course allow you to go barefoot? Are their nasty poisons and stuff on the greens?
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 4
Last post by Lucy
in Re: Barefoot golfing
on 2014 Jan 29 Wed, 12:11

Gear
Gear
Training devices that help you monitor your performance and progress, or enhance your performance.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 1
Posts: 2
Last post by kenbobsaxton
in Re: running watches / monitors for barefoot running? (esp. for cadence)
on 2014 Apr 17 Thu, 21:19
Flats
More traditional shoes (covering the top of the foot). Will likely have Velcro or shoe-strings (or even buckles?), to hold the shoe firmly on the foot, but the sole is relatively flat (not much difference between the heel-height, and fore-foot height)
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 4
Posts: 8
Last post by acuevas
in Re: Help With Vivobarefoot RA Shoe for office use
on 2013 Nov 14 Thu, 01:39
Raised Heels
A noticeable increase of the thickness of the sole under the heel compared with the thickness of the sole under the fore-foot.
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 0
Posts: 0
No topics yet
Sandals
Footwear with soles and just strings/thongs/adhesive holding the soles to the foot. These might also include Velcro straps for securing
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 4
Last post by kenbobsaxton
in Re: Invisible Shoes
on 2014 Apr 11 Fri, 18:14
Slippers
footwear that the foot slips into, with no fastening mechanism (ties, velcro, etc.). These may include moccasins, ninja shoes/socks, etc (stretch fabric, or elastic bands qualify)
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 0
Posts: 0
No topics yet
Support Shoes and Inserts
Really? You want to tell us how wonderful those shoes are that provide support - so your foot can atrophy and become sore and you get plantar fasciitis because your foot cannot flex naturally? Well here's the place for you!
Moderators: editors, kenbobsaxton, Todd Byers, owenmccall1, rwallack, cathy
Topics: 2
Posts: 11
Last post by kenbobsaxton
in Re: Help for an orthotic wearer please!
on 2014 Apr 11 Fri, 18:20

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