Running shoes (and barefoot running) – It’s still not settled .

Triathlon Forum
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I was intrigued by last week’s barefoot running thread. In spite of Mr. Tibbs request, I don’t think anything was “settled” yet. I’m usually just a lurker, but I want to learn more. I followed the links to the articles and web sites on barefoot running. Fascinating stuff.

The “How to Run Barefoot” article at runningbarefoot.org seemed to describe a technique identical to that espoused by Dr. Romanov and his “Pose Method.” My running is so weak compared to my swimming and biking, that I’m an easy sell for this kind of thing. I’m always looking for that secret formula that will transform me into a great runner, so I’d like to give barefoot running a try.

Yesterday, I started running on a soft rubber track and only lasted half a lap before moving to the infield because the surface was too hot for me. I ran about 3 miles, and it felt fine. Then I put on racing flats and did some intervals on the track. I maintained a ball/heel/ball technique throughout the entire workout. (I’ve always been an over-pronating, over-striding, heel-striking slowpoke.)

Here are some of my questions: Ken Saxton’s article describes using barefoot walking as a transition to barefoot running. Barefoot running feels fairly natural to me, but when I walk barefoot, I usually touch the ground first with my heel (unless I’m on stairs.) It feels really strange to walk going ball/heel/ball, and I’m sure it looks even stranger. Am I just doing it wrong? WFO, do you walk this way?

What percentage of the time do you barefoot runners run barefoot? I assume when you’re not running barefoot, you’re wearing just the modified track shoes or racing flats. Is this correct?

I’ve gathered that the idea of landing on the ball of your foot with the knee slightly bent is to cushion your landing and to avoid slowing yourself by overstriding. If landing this way is supposed to be “softer,” why do I make so much noise when I run this way on a treadmill? I can land very quietly on my heals, but when I land on the ball of my foot it’s just “thump, thump, thump.” Is this because I’m at the bottom of the learning curve, or is there a bigger issue.

I’ve had on and off plantar fasciitis in my left foot for a while now. It usually notice it the morning after a long or hard run. I was hoping that since I wasn’t landing on my heels that maybe it wouldn’t hurt this morning, but it hurt more than usual. Any thoughts? Thanks.

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bob,

couple of tips for running:

run hills all the time. every run. i dont mean repeats, i mean just run hilly courses.

increase run frequency and forget volume. its quite similar to swimming, where its better to run 4 miles 5 times a week than 10 miles twice a week. you have the endurance so the long runs (unless training for IM) will get you no speed. if you can run 5 times a week, obviously keeping the volume low for each run, take two of those runs and do them as tempo runs. (meaning a hard effort where youre working but not quite race pace…or more specifically 10 bpm below your lactate threshold.)

once youve done that for 4 to 6 weeks then maybe consider hitting the track. even sprint races are about holding speed over a distance, meaning its all aerobic.
you have to develop your speed through the tempo runs not repeats of 400s on the track.
just my $0.02

heres a more concrete example…at mystic this year i ran 5:31s for the 5 miles (well, 4.86 miles). a month or so later i did a time trial on the track for a mile…based on my run at mystic youd think id be able to run close to 5 flat…nope, i ran 5:27. meaning, i have no speed but what speed i do have i can hold for longer distances.

ive found my greatest gains in running have come from increases in the amount of hill running ive done and from tempo runs.

good luck,
marty

ps. you still would have beaten me!!

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http://www.ffh.us/cn/hadd.htm

Someone pointed this site out here a few days ago (at least I think that’s where I found it). It’s a little technical, but explained very well so don’t worry about it.

Basically Hadd sets out a method for trianing yourself to be a better runner, based on lots of long, slow (relatively) distance. More importantly it explains why tempo runs etc. are not the way to go until you can meet certain conditions. I plan on starting down that route, but I’m a total beginner runner so I can’t actually say that the plan works. However, lots of people on letsrun.com and elsewhere swear by it, and the science makes sense.

I’m also intrigued by the barefoot running stuff, so sorry this isn’t directly related.