When to start running barefoot
How to run barefoot
today we are in the vivo Bethel training
clinic studio in Farrington in the
studio we explain the skill of movement
and analyze your running technique the
modern cushioned running shoe is really
trying to do the job of the fort rather
than letting the foot do its job your
foots job is to tell you about what's
going on when you touch the floor eighty
percent of people are heel strikers when
they run all of that impact force is
going into your shin and you're trying
to use your knee as a shock absorber
which it isn't if we take away the
cushioning what you then need to learn
is the posture and the rhythm the third
thing is you need to be relaxed the
question is how do we actually
transition from being a jogger or an
unskilled runner to being a skilled
barefoot runner so first thing to do
we're going to film you on two speeds
just running normally exactly as you do
what's interesting for training is to
always make sure that you can actually
run slowly with skill and at a slightly
faster training pace with skill and also
to check you at your race pace to see
what different speeds do to your shape
you were running like how most people
run with a heel strike and a slow
cadence your posture was pretty good but
you were slightly leaning forward your
rhythm looks pretty good it looks like
you've had a lesson here a couple years
ago I came had a had a session with
loose XP so I'm interested to see yeah
have I have I done what he taught me
this is a self-correcting exercise it's
it's a great exercise you've never done
it before so you don't have any bad
movement habits try and do a two-footed
jump you can very easily feel how your
posture is if you are not seg mentally
aligned if you don't have a straight
posture you will fall forward or fall
backwards so when you jump you should
the coaching cues land on the ball of
your foot engage your big toe and have
your heel kiss the floor and the foot
contact when you're running should be
just the same I felt like I was going to
topple over at the end end of the last
time I feel much what we're doing my
realm of capability right so now what we
want to do is this rhythm just try and
let that heel kiss the floor let your
hands be relaxed elbows should be lower
than your hands just so in order for you
to go faster but stay at this rhythm the
only thing that's going to change is
your you're going to do a slightly
bigger circle with your heel lift your
heel on that beep rather than put it
down
pick your hamstrings up pick click pick
your heels up running is a hamstring
action it's a pulling action with your
hamstrings so we want your heel to come
up higher and that is how you create
additional speed you make a bigger
circle with your feet you can hear when
you do it right because the contact is
silent you've got less coarse going in
there's no slap and there's no impact
force as you're caught working properly
you hitting the ground at the same time
maximizing your elasticity the posture
is seg mentally aligned the rhythm is
around 180 and we've done a couple of
relaxation drills as well to relax the
shoulders and relax the hands
okay so we've now got the technique so
cake that was excellent well done it's a
great transformation after we've done
the drills and the coaching on the
treadmill your posture was good your
rhythm was very close to 180 between 175
and 185 with a little bit more time
you'd be totally relaxed but it's a new
skill so how did it feel it actually
felt strangely not more natural than I
would have thought yeah it looks almost
stiffer we're probably because I'm just
not used to it when I see it if you look
at the footage you'll see it looks a lot
more athletic to run like that and even
though a different movement skill takes
time to master once you do it will feel
a lot more natural and a lot lighter a
lot more enjoyable which is the point
cheers later yeah Am I am I still doing
it right what was it how am i doing yeah
I mean the the principles were there
your posture was pretty good your rhythm
was pretty good you seemed quite relaxed
what is interesting is and as we add
speed to it your shape sort of loosened
so you you took a little bit more of a
longer stride you you're leaning forward
a little bit and you need to be very
very strong with very strong feet in
order to run with skill at 12 to 14 and
faster kilometers an hour so the one
thing that I would recommend is doing
some hamstring pulls which is an
advanced thing to learn see again you
have to do the drill skillfully in order
for it to make your running better the
beauty is it's a theoretical ideal of
what perfect running is everyone's
always looking for improvement and it's
good to know that you can improve
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