2018 April 11
Hello Ken Bob,
I am a 49-year-old retired educator who has taken up being a triathlete in the last five years. After being in orthotics for 15 years and ruining my posture, left knee, etc., I decided to switch to the barefoot lifestyle.
I have been barefoot for approximately a year and a half and absolutely love it. Your Barefoot Running Step-by-Step book is my Bible. Thank you so much for putting all of your expertise into writing.
The main reason I am contacting you, is because I am wondering if I am one of the very few who could be an authentic heel “striker”?
I have attached a slow-motion video of my run from this morning. My cadence is right at 180. I am most relaxed in this form and nothing hurts. My pace, however, is extremely slow as it is approximately 13 1/2 minutes/mile. When I do consciously try to forefoot or midfoot land, it feels weird and somewhat painful. I also notice my left plantar fascia is tight and sore after I run this way.
Currently, I am running two: three-mile days and my long run on Saturday is up to five miles. All of it without shoes. No pain or discomfort during or after my run.
When I do try to increase my speed, my legs tend to fly out in front of my hips and my heel strike becomes more pronounced but not uncomfortable.
Any advice you could provide would be greatly appreciated.
[KGVID width=”700″ height=”394″]https://barefootrunning.com/wp-content/uploads/2018/04/Run-April-11-18.mov[/KGVID]
2018 April 11
Laura,
I do NOT teach people to TRY to land on the forefoot. First of all, many confuse a fore-foot-first landing (okay) with a fore-foot-only landing (too much strain on the calves and feet). The heel should come down so the calves don’t need to strain to keep it up. Mostly foot landing should happen how it happens because the calves are relaxed, the knees are bending, posture (from the hips up) is vertical, and torso is moving forward in front of feet (more if traveling fast, less if traveling slow)
That said, basically, it seems that the slower we run or walk, the more we shift our landing toward the heel (or at least a flat-footed landing). The faster we go (walking or running) the more we shift our mass/weight forward, and the more we’re going to land fore-foot-first (not only forefoot). If you move your torso in front of your feet (while maintaining upright torso posture) you should go faster, and land more on the fore-foot. Depending on your stamina you may or may not be able to sustain that speed for long. If not, that’s fine, then don’t move the torso so far forward. The relative position of the torso to the feet landing is our accelerator/decelerator.
More info: http://How.BarefootRunning.com
And thirdly, at age 49 my running performance was at it’s peak. That’s when I was running the furthest and fastest in my life. So you ain’t an “old” lady by my measurements. Never grow up. stay curious like a child, play, play, play, and most importantly HAVE FUN!
Have FUN!
-Barefoot Ken Bob
P.S Finally, I watched the video, and only suggestion, though I can’t really see your full torso, is to maybe try to move your hips forward and more underneath your torso a bit. Within a couple of steps, you should feel yourself moving forward much more easily.
2018 April 12
Ken Bob,
This makes so much sense!
Thanks for taking the time to reply. Your book is awesome and I keep reading and rereading it.
-Laura
2018 April 17
Hi Ken Bob,
First of all, thank you so much for taking the time to look at my video. I have been doing several of your drills to help get the feeling of moving my hips forward. I especially like the staggering drunk drill.
I’m not sure if I have a complete understanding of lifting my foot versus knee. Is there a particular drill or an analogy that you could provide to help deepen my understanding of this crucial skill?
…
Again, thanks for sharing all of your expertise. I’m having a blast!
Thanks,
Laura
2018 April 17
Laura,
Legs should form something like a number “4” when bringing the leg with the lifted foot forward (though it isn’t always necessary to lift the foot that high, except when running really fast or on uneven terrain – to avoid tripping).
So it’s really about BENDING the knee to lift the foot. If you try running in place, and try lifting your knees high, you’ll feel your body actually wants to move BACKWARDS. That’s not generally the direction we want to run. I love the staggering drunk “drill” most too. It really gives you an idea of how simple running and walking really is (ie: we can even do it while moderately drunk – and even a bit more efficiently than when we over-think it while sober).
Have FUN!
-Barefoot Ken Bob
2018 April 21
Hey Ken Bob,
Thanks so much for the tip regarding the number “4.” My body is forming some number, but it’s still a little elusive to me.
I did a five miler w/ average speed of 11:00 minutes/mile… still slow, but getting faster. I feel so relaxed and then I get home and review my “footage” and get discouraged. My body just can’t seem to stop heel striking.
…
Thanks so much for your time and sharing of your passion. I will see you in Ken Bob’s Too Much Fun Tour 2018 Autumn!!
Thanks,
Laura
[KGVID width=”568″ height=”320″]https://barefootrunning.com/wp-content/uploads/2018/04/April-21-18-Run.mov[/KGVID]
2-18 April 22
Laura
11 Minutes per mile isn’t all that slow (fast, slow, it’s all relative).
When you want to go faster, just move your torso forward (a little bit) relative to your feet – while maintaining vertical torso. If you fall on your face, that means you are leaning forward with your upper torso. Keep your hips under your torso (posture, posture, posture). You should feel like you’re falling forward and feel an urgency to move your feet to keep up with your body. That’s how you run faster.
But it isn’t really necessary to run faster very often, and if you want to run faster, longer, it will take time to increase your stamina to maintain higher speed. So, just have fun, play with technique, and as your technique improves, you will also be increasing your stamina, and more importantly, efficiency, which will make running even easier! Woo Hoo!
Have FUN!
-Barefoot Ken Bob
2018 April 24
Hi Ken Bob,
Having a blast and had to share my breakthrough today. After “romancing the stones” for a little while (this really helped me get the idea of lifting my foot) and running about two miles trying to be completely relaxed, some magic happened. See “footage.” Things felt different, my form was definitely improved, and I was able to hold this form for the last mile. (Slow… 12 minutes per mile pace)
Hope you’re having as much fun as I am in the Arizona sun! Thanks so much and have a great afternoon.
Thanks,
Laura
[KGVID]https://barefootrunning.com/wp-content/uploads/2018/04/April-23-18-Run-PHX.mov[/KGVID]
2018 April 24
Laura,
And now as you can see, you’re landing more on the forefoot first. People often go about trying to get there backwards… or frontways… Well, anyway, they TRY to land forefoot first without correcting what the rest of the body is doing.
Anyway this is great!
Have FUN!
-Barefoot Ken Bob
