Oh my goodness, the part with the bar is SO helpful! I'm a total "head chaser" even when just walking, always trying to correct myselfas soon as I notice it, but with a bar, I might actually get the posture right.
In Portland, Oregon I ran 12-15,000 miles barefoot ( in grass)during which time on account of super strong & bulletproof feet I won many 3,5& 10k' on the track, road races & I won a beach( sand !) 5k in Lincoln City,Oregon being the only runner in the field w/o shoes.They laughed until I won! As the foundation of the entire kinetic chain ,your feet serve as the foundation & base of operation in all sports especially running. Any foot weaknesses travel UP that kinetic chain resulting in the plethora of unhappy injured runners prevalent today. The key is to baby-step the transition, even walking in small doses leading to the concept of balanced fast cadenced forefoot running. This summer I'm currently running barefoot twice a day( including steep hills) as a way of " reconnecting" w my simple yet highly effective running performance of yesteryear. Strong feet = fast runner.
I went barefoot/minimalist about a year ago. This video helped so much to get me started. My old running injuries healed up. I'm especially happy about the knee pain, it had been persistent for 5 years. I did need to get my lower back adjusted at the chiro as it had started hurting as soon as I transitioned. Now its fine, my feet feel amazing, the feedback you get when you're not padding the nerves with puffy shoes guides your gait. This video is so helpful about posture. I teach a class that involves deep stretching and good posture so I know how important is it.
@@jackoscar11 I had to re-watch a bit, remember now ;) I bet he's even better with pretty little ladies and no cameras rolling. Too harsh...I expect. Good luck to him.
@@cranebeg looool i think he has a gentler side as well, hopefully it was just the cameras. I'd still take him as a posture coach anyday I need a firm hand.
This is still the video I come to when someone asks me for info/ a starting point. Running has always been a miserable experience but this video taught me how to run properly & I’ve loved every moment of it since 2018 ♥️
I went for my first barefoot run today. I did way more than I should have--a 2.5 mi run--but my feet don't hurt too bad after it. I can tell that my calves will be on fire tomorrow, though. I could instantly feel the difference between heel striking, which sends all the energy up through your bones to your knees and hips, and running on the balls of my feet, which allowed my muscles to take the strain of the strike. Besides being a great workout, it was really fun to go barefoot!
I love this whole process. Running styles really changed after a certain shoe came out stating that we could now start landing with a heal strike when running. Thanks for much for this video =D
I had to learn running when I turned 60 because my knees hurt so much. Then I switched to heel less shoes and had to train the right muscles before it was good. Now I can run any distance plus I am fat adapted and do not need any carbs for long distance. Quite a change in my life ...
Hi. How's the running doing? How do you manage tour training zones at your age while being fat adapted? I mean, you go beyond zone 3 or try to stay in fat-burning as much as possible, and what happens if you reach your lactic threshold?
Excellent! I fondly remember my first run in them, calf area was sore as HELL! So much stronger now, I genuinely feel the difference, I've not wore normal shoes since I got them. Price was worth it in my opinion and I know I'm not fooling myself because I do a lot hill sprints and endurance running and I feel a lot better in my five fingers, I've even gone back to my old pair to compare. Awesome stuff!
This is excellent! Thank you! I started running on a track (wearing Evo, too) and felt my posture was all over the place now that I'm on a straight surface as opposed to the trails which is what I'm used to.
I love this I thought of buying some expensive shoes but I noticed my Converse Allstars work nice and flat. Using your technique has really helped. I was head forward now I have fixed it.
Weren't those what most runners wore prior to Nike inventing the waffle sole? The Allstars were mostly great because they were cheap, you could easily afford to replace them when they wore out.
This is absolutely amazing. I went for a fartlek session this morning using the form as shown. It was the best workout ive ever had. Evrrything from jogging to threshold tempo felt effortless, light, springy, fast and efficient. The usual niggles or discomfort in the knees, gone. I am pretty sure i will set new PBs with this change. The joy of running just increased tenfold as well a new amazement of the function of the feet.
Fantastic explanations and tips. I'm a barefoot runner, currently training for my first marathon (in vibram FiveFingers) this video really helped making those slight adjustments to my posture
I am still using running shoes (mainly a Nimbus) but just changing the posture and the stride made a world of difference for me. This video contains valuable information for runners who can't seem to get rid of injuries. I feel way less pain now, but I think it can get better. My FiveFingers just arrived and now I'll try adapting my body to use them.
hey love for you but how can you have healthy running with that toxic body. What do you expect, first get actual detox goin and get that shit out...........than you can say whats up.
This is awesome. I tried barefoot jogging today for the first time, 15 mins going from 2.5 to 5.5 km/h. It's much easier on the foot and feels lighter on the knees and ankles. I've been frustrated that I can't run more than 10 mins due to fatigue in regular shoes. Thanks man I will keep doing it and come back with updates
@@nouzmb We will continue to monitor your adaptation. For my part, I have been wearing minimalist shoes for more than 10 years and running has only brought me happiness, and if there are injuries, it is because I have to strengthen the other parts of the body, mainly the core.
Interesting! Before watching anything on barefoot running I've tried it on our gym's track a couple times now. First time I went right to landing on the balls of my feet, not letting the heal strike at all. (calves were killing for days after!) Second time I landed more evenly, could go abit faster, it felt very good. I plan to keep at it. Thanks for the info, I can work on the details now. My Asics running shoes have been awful for the last few years, my big toe on one foot hurts all the time now. Barefoot running feels amazing on my feet! I'm almost scared to put any kind of shoe on but if I plan to venture outdoors with this I'll need to.
Not sure what is happening with your toe but.... I got tired of narrow unnatural Nike etc. toe boxes, and moved to New Balance where the toe boxes are generally nice and generous and accommodate my natural foot splaying on ground contact, so no more big toe issues for me. Then, after seeing another podiatrist video, I realised that although I am a neutral, J end up with pronation under pressure, which has stemmed from both big toes moving outwards on contact which flattens my arch and is the reason for some of the knee issues I now realise. So... remedy... using corrective toe gel spacers to try keep my big toes separated to become more straight and activated on contact to keep my arch from collapsing and ensure my foot is better balanced to all four corners if you like. Should also make the toe stronger and thus provide more spring and whole leg alignment to stop pressure on joints and fatigue the muscles instead in the right way. Hope this helps.
I like this guy. He knows what he's talking about and the head posture was something I didn't really take into consideration as much. I know a lot about form but I learned something new. Most "experts" are wrong about what they say but he has it all right.
I run 7 km today without shoes or anything on asphalt (my first time ever without shoes). I totally agree with this video. I did change my step, my tempo and my posture for sure. It was natural, but I also did hurt my sole very badly. But I guess it is normal. Anyway, running without shoes feels more normal than running with expensive running shoes...
From personal experience, when you switch to running barefoot, it's a great idea to spend some time walking on gravel to help build up the pads of your feet. After a while, the pads should be thick enough that you barely notice gravel and can just look out for broken glass and things that are likely to cut.
Very useful and clear. Main problem for me has been achieving good alignment. For some people, myself included, the exercises here just don't cut it. After falling headfirst off a trailer of hay at 16 and a bad car crash at 18 my spine was all over the place. Finding someone who could help realign me after decades of being wonky was a challenge. In the end a mixture of Alexander Technique, Rolfing and Shiatsu-like therapies are making a big difference, and running is getting easier and easier as my system gets more and more capable of being effortlessly upright in gravity.
For the longest time I thought it was good to run heel first I just started running and research on running and well I guess I've been running right my whole life!
Ran a 10k race and one runner was actually running barefoot. We ran similar pace for a bit, so I got to observe his form. Amazing. No bounce, short strides, no wasted energy or motion. I didn't get to see him on the downhills, that would have been very instructive.
Amazing; thanks for this one. I’m still transitioning, and I started walking with barefoot shoes and use them for everything, just the one pair, the primus lite III’s, but I’m now going to put running back into the mix. Thanks again.
Best drills for barefoot are Kenyan .... I converted (age 40) using zero drop shoes. You don't 'run' in the drills (more like dance) but the co-ordination required re-programmes your 'running brain'. 10 minutes a day, no need to concentrate on running form, no exercise machines, nothing to remember. I went from plantar fasciitis to injury free 60km per week. Still injury free years on.
Very informative! Ok, so the posture bit might explain why my knees were ruined after my last two runs trying to run forefoot strike. I will try to work on posture as well as stride.
Those squats are killing my quads. I do 2 sets of 5 reps of each and I get pretty sore the next day. Thought my legs were stronger than that. Great stuff. Really aligns the back and seems to help reduce head-foward posture.
People buyinh this expensive "running barefoot" shoes with all these technologies to help you run properly, when all u need is to take your shoes off and run barefoot. Great job for showing us the simpler ways, thank u
amazing how'thinking good can'really be so far off ...and'that head'thing..is why neck hurts ? hooked'on that chance discovered vid.......and well done you...both inspiring ..thank'you..
Yes,barefoot running can be mastered quite easily.Homemade running sandals are great when I need some protection.Have not bought any running shoes for some years now.
The main issues with barefoot running are slipping and stress fractions. It's somewhat unfortunate that he didn't mention that. It's not enough to have the right form with barefoot running, you also need to work up to it slowly as the bones and tissues need time to adjust. This is especially true if you're not a kid.
It is. While I was waiting for my BF shoes to arrive, I ran barefoot style with regular shoes. You simply avoid heel striking, maintain good posture and recruit your calves more. It is very good practice for building some amount of strength in your ankles/calves before you go all barefoot.
I remember in middle school I was in cross country, and my feet were always hurt, until one day I discovered that I could land on the front of my foot and it’s so much softer of an impact. I thought to myself “holy shit have I’ve been running wrong my whole life?” and then, when I talk to other people about it, and nobody really knew anything to say. It did feel awkward to run like that, but it always made me feel better.
cont 2. During your transition period, continue running in your old shoes, but focus on a better aligned posture, midfoot strike directly under your hips, and a relatively quick foot tempo (45 right foot strikes per 30 sec). Add to your regular running some barefoot drills to improve posture (such as Saxby shows), 100-ups (walking and joggin in place variations), and ankle hops (such as Eric Orton demonstrates).
You get shinsplints not from the concrete but because when your foot heel strikes your anterior (front) tibial muscles have to keep your foot pointed up at an angle instead of slamming down on the ground, its basically like a lever, so when you are heal striking your constantly having to use those muscles that keep your foot from slamming, if you balance out your strike and you land with your forefoot you will be using way less anterior muscles (shin splints) and more posterior muscles (calves)
I converted to barefoot last yr- then had to take a break, but very interestingly when i returned to it I automatically started running in a FF strike without really thinking about it. I'm not a serious runner but the difference was quite profound.
(This video is a massive eye-opener for anyone wondering how to run. Saxby is excellent.) My only concern is regarding the Terra Plana trainers. If they mirror a foot's action while running, why do they curl up at the toe?
Also one bit of advice the 'expert' failed to point out, is that the technique of foot striking forefoot to midfoot with emphasis on feeling as though a piece of string is tied to your spine and extending up through the top of your head continuing up towards the sky, and land with your foot striking as if someone is pulling thst piece of string taught upwards, which will help maintain your posture, and reduce impact of each foot striking the ground. It will feel like you are floating effortlessly when you finally get that technique perfected. I am a a trail, and road runner, and this technique helps also to prevent rolling over on your ankles.
I started reading a book called 'Born to Run' and came upon this video. I realize its 9 years old but the principles definitely hold true. I am flat-footed and was wondering if this video applies to everyone or if I need to take any special precautions due to my condition.
When I started, I couldn't stop myself from running heel toe. It was so weird. I was just so used to it. I discovered that if I ran over uneven terrain, my body would naturally run like this to protect my ankle. So I would run on boulevards with that grass next to the sidewalk, and whenever I reverted, I would run on the grass for a couple minutes. Slowly I didn't need to do it anymore. I love barefoot. I need to find winter boots that are flat now.
@Mataike Certainly. Although the same advice about the adjustment period applies. Tennis already puts alot of stress on the calves and foot muscles because of the sudden stop-and-go sprinting and jumping. Therefore you must first adjust yourself to the lack of support, although most will find the increased balance afforded by the natural use of your feet to be well worth the effort. I personally went with the Vibram FiveFingers but it's a matter of preference
This barefoot style of running is based on one of Mexico's indigenous tribes the Raramuri,they run long distances in simple huaraches or even simpler sandals that they themselves make. A lot of the Raramuri don't even speak Spanish but a lot of them are running marathons around the world and their winning. So the craze of running like the Raramuris has taken flight
My feet aren't totally flat, but always had to buy the "stability" shoe for pronation. They never worked for me, and they were expensive. My bunion would still hurt, my arches continued to fall, I had knee and hip problems. I switched to those five finger shoes last year and my feet and arches are stronger now. I don't need all that support anymore. My feet are being allowed to do what they were designed to do. Do take it easy the first few months though. It's a big change.
Are the squats and the squat jumps aimed with heels touching the ground with knees bent? Or only the balls of foot with the knees bent? Because it seems to me it's much more alligned with full foot contact on squats. Wish they didn't just show the upper portion during that part of the vid and was more clear on muscle placement
cont. It is ideal to EVENTUALLY transition to shoes with less drop from heel to toe. Having said that, I greatly improved my running form while wearing standard running shoes with roughly a 9mm heel to toe drop. Even with all that cushion, you can still tell what part of your foot strikes first and bears the majority of your weight.
Show the speed the treadmill was at for both running with conventional and barefoot shoes. The faster you run the more likely you are to run on the front part of the foot like sprinters, the slower you run, the more likely you are to heel strike like when walking.
Thank you for this video. I was looking to get new shoes after watching a Joe Rogan podcast ha. This vid may have sealed the deal. I want to get a minimalist shoe just cause I run on the road during the summer. It's crazy that all my life I believed what I heard about running, you can't run long distances every day. Well, apparently you can if you don't have a giant wedge attached to the bottom of your foot.
Minimalist shoes reduce the amount of feedback you get from your feet by a ton. Even ones like Fivefingers which have extremely thin soles. Without full feedback from your feet you can't possibly know how to improve your technique. History has shown that people who try to learn barefoot technique in minimalist shoes (as opposed to barefoot) tend to develop stress fractures in their feet, because the minimalist shoes let them run with bad form.
I did a slow 10-15 min the first time and I pulled something in my calf (not a big runner, don't know if that makes it better or worse). I think it was 3-5 months before it felt natural. I have to switch to regular shoes in winter, but then I'm running a lot less so it didn't hurt, but my friend said she'd get shin splints and knee pains when she switched back. Everyone is different. But, yeah, I'm talking 10 min when you first transition. If you feel good, do more.
Yeah I actually always hated running, something just didn't feel right so I was always into bicycling and swimming instead. The Vibram's are really great and it doesn't feel awful when I run anymore. I now enjoy running when before I couldn't stand it the few times I attempted with my old shoes. While these shoes in this video are more "normal" looking and may be preferred by those who hit gym or public places there is no beating the Vibrams as far as how they feel when running.
Believe it or not I did use water shoes during my months trying to stay in shape. Progressively, I started to do my training at gym doing only cardio work, then I considering doing basic exercises like performing push ups, dips, rows, half jump squats, and planks. I did this for 5 months and results were that 220 pound I had decreased to 205-avg pounds.
joy of running barefoot... i actually tried barefoot on road. failed, my skin peeled. still i continue running barefoot using some band while i'm saving my money to buy barefoot running shoe :) back to nature theme. awesome video thanks
One very common problem with cushioned shoes is that they support your arches. When you push up under an arch you weaken it, even if you are running with good posture and landing off your heels. Consider what would have happened to the Colosseum if some well-intentioned engineer supported the bottoms of all the arches in order to take stress off of them. The walls would tumble down. Running barefoot or nearly so (I use Vibram's "5 finger" shoes) strengthens your feet - but start slowly! Run a few miles at most, a few times a week until you feel you're ready for greater distances.
