Nike Free

[swillip48]

He's the good jewish doctor, who cheats on his wife and doesn't like gentiles.

[endubrules]

Nothing more obnoxious than telling people your name is Dr.....

[IoSonoIoProprioIo]

nike free? wtf?

[stevok777]

All the fastest marathon runners and sprinters run in shoes. I'm Bill O'Reilly and you can't explain that.

[BrancaRunning]

You're on an incline, right?

[quetzalamaru]

are those nike free sockes too?????

You're going to get a trend going doc.

[HitTheTrailRunning]

/watch?v=evdDbUrWn1k

[Elantry]

Running Nike free, LOL you are a wizard with words! My old trainers made my knees hurt. For a period I ditched them, switching to a flat converse knock-off from the supermarket, and my knees didn't hurt anymore... Any thoughts on this? Are flat fashion trainers actually better for running than traditional heel-padded shoes?

[1ofmeful]

Is Nike Free 7.0 a good minimal running shoe? I run barefoot and with the shoes during my runs and my form remains mostly the same (forefoot, then heel).

[Mrpokie123]

Cont: how does this contribute to forward momentum, it looks like wasted energy to me?????. Cheers

[Mrpokie123]

Quick question you mention that it is ideal to bring your foot close to you bum in the recovery stage of the gait cycle. ow oes

[MrSmith666100]

@trevelyan tech the whole point of running barefoot is that your foot goes back to what it is supposed to be like, what kind your feet is don't matter as they will change shape, your arches will rise and the muscles become stronger. Basically run barefoot and all running problems will go away as soon as your feet get used to it. Also one thing with the video is that you should be landing about an inch underneath your smallest two toes, not on the flat part. Apart from that great video though :D

[thankallahalltime]

thenoblequran (Ctrl+Enter)

[shag813]

Thanks bro.

[TrevelyanTech]

Do the shoes you have really give the right support that your foot needs, or do they just look cool. There are 3 types of feet and 3 types of shoes, to find out which one you are download this application of iTunes called, 'WET TEST'

[1ofmeful]

@TrevelyanTech The thing about conventional running shoes is that the support that they give is force support. The arch of the foot needs to be flexible while running, and that's why shoes with minimal support are best. I used to be flat footed, but since I started running barefoot and with minimal running shoes, my arch has REALLY improved. Someone actually told me that I had a good arch for a dancer or something!

[assailant85]

@TrevelyanTech nice commercial

[Exhibitionista]

Barefoot running is superior to running with shoes, but ONLY when you're running on a soft surface, like grass or sand, NOT when you're running on hard surfaces like treadmills or roads.

[roxtar55]

well, two things i see wrong here: 1. horrible arm/upper body movements. 2. lots of goofy back-kick.

[justinkwl]

Foot placement is okay, but your body is "jumping" up and down too much.

Less up and down, translate that into forward.

I imagine myself gliding through the air as I run..forefoot.

[caverna18bg]

can you please tell me if i can run with L5-S1 disk protrusion? should i stop running?

[superjoshua7777]

@caverna18bg If your running with shoes and a heel striking style, running can be dangerous for your back, and should be limited...

however, if you run barefoot, with a gentle technique, and no jarring up-down motion, there's not a lot of negative things that can happen to your back. It can actually be very beneficial.. check out therunningbarefoot (dot) com if you want more resources

[imreallyjin]

We need more Dr's to promote proper ways to walk/run... or simply function the way we were born to.

I believe that barefooting will get rid of at least 50% of patients with chronic ankle, knee, foot, pelvic, lower back pain, etc.

[LeeBills]

you've got to be hurting every joint in your legs. Listen to how hard your feet are thumping. You shouldn't make that much noise when you are running. Be light. be soft.

[Limpmania]

How fast is the maximum speed?

[MrPhipper]

I need help, I am new to running and was wondering if I land my strides on heel heel or on my entire foot.

[timetogetwicked]

@MrPhipper mid foot , DO NOT do Heel to Toe

[bubbazmfp]

Many thanks for your posts. These have really helped me learn to run again. Question: I feel a whole new dynamic when I run, although it is taking time for my muscles to adapt. Is it preferable to run barefoot or with a thin soled shoe with this natural form of running?

[njsportsmed]

@bubbazmfp a little of both

[IsDaBlues]

I notice that when you ramp up the speed your left heel rises substantially more that the right heel. As well, you can hear the sound difference in the foot slap; the left seems louder. Is this just a frame rate issue with you video cam?

[njsportsmed]

@IsDaBlues demonstrating 1 leg drill

[arkansaw001]

why does he say not to use hip flexors and quads? as an experienced runner i dont understand that part.

[njsportsmed]

@arkansaw001 learn change of support drill from PoseTech, then learn proper butt kicks (heel to buttock with hamstring) and proper high knees (hip flexor), and lastly bounding drills only for advanced (quads upon landing); you bike with quads, your engine for running are your 'hips' hamstring and hip flexors and then rotators and adductors for stability

[Dizinsightful]

@arkansaw001: from a layman's point of view, it might be easier to understand that the quads are muscles that are pushing the thighs up when the knees/calves are in front of the body (think squats) and the posture in the video requires the body to be inline with the knees. Therefore one needs the pulling action, from the hamstrings, pulling the calves/lower legs up to the gleuteal muscles. It's mainly stated to assist with proper form.

[belacoz]

What about running with only socks? Is that ok, or does it create different problems?

[njsportsmed]

@belacoz will probably get blisters, better barefoot, check out book by Michael Sandler that just came out

[wrastler87]

in this video you seem to be striking too much with your forefoot, due to the slapping sound, or is that just cuz it is a treadmill. I have been running in fivefingers for about 2 weeks/18 miles now and have been very comfortable but am critical of my run.

[njsportsmed]

@wrastler87 treadmill and recording of sound most likely

[11jgogol]

nice shorts



[njsportsmed]

@11jgogol brooks

[oatbuck]

i KNEW THIS 40 YEARS AGO, I WAS ALWAYS FASTER IN A PAIR OF SOCKS THAN A PAIR OF HARD TRACK SHOES WITH SPIKES

[rockjackel]

nike free 5.0! Love it! i have bought one nike free 5.0 shoes ,my favorite,share with you,site:

.airshoeline com

[yankees7294]

i noticed u bring your left foot a lot higher than your right... why is this?

[njsportsmed]

@yankees7294 exagerating to show 'heel to butt' motion

[pneumodium]

So is running on your heels good or bad? I'm really clueless.

(note: I am not a runner, and this is not some attempt at an argument. I simply want the facts.)

[DeltaLimaNiner]

@pneumodium

I used to be a heel striker and had all sorts of pain in the heel, shins and knees. I switched to a mid/forefoot strike and running is much easier, enjoyable, pain-free. Because I spent so many years heel striking, my calves were VERY weak when I switched to a mid-foot strike, so there was a little discomfort at first. Google: "Harvard barefoot running".

[Freeskier55]

@pneumodium the hypothesis is that heel striking leads to more injury than forefoot striking. It would explain why humans have run for thousands of years without many injuries until the introduction of shoes. watch the video on youtube " The Barefoot Professor"

[njsportsmed]

@pneumodium heels bad, forefoot good; watch 4 and 5 years old run barefoot

[will201084]

ever use the Vibram Five Fingers?

[njsportsmed]

@will201084 no but I'd like try them

[will201084]

ever use the Vibram Five Fingers?

[mbgriffi]

Doc one helpful thing fir the laymen is to point to the parts of the legs to use. I don't know what a hamstring is. ;). Great video btw

[TouchTypist]

You have very good form in y our stride. I recently began barefoot running too, but sometimes I still use minimalist shoes.

[nembhard600rr]

ok up to 4 miles so far with a little walking here and there in the 5.0 frees. My feet hurt my ankles hurt but it's more like they just left the gym pain as opposed to i just banged the heck out if my feet pain. And while I'm running i tend to flex my foot forward so i can land on my forefoot since the free has a pretty thick heel. I wonder if they designed it that way for heel strikers? Anyway I'm waiting on the price of the vivo barefoot evo's to come down

[jokergd]

@nembhard600rr btw I run 5 miles in vibrams and have no feeling of "just left the gym" pain in my feet or ankles, I do have that kind of feeling in my calves tho

sounds like maybe you're feet are getting an actual beating

[nembhard600rr]

i have five fingers and nike frees and they encourage me to run..five fingers for short distances, hiking and daily errands and frees for jogging longer distances which for me is 3.6 miles so far with half way two minute stretch break. i quit smoking in july 09 and my feet after using these products since dec are super strong..so heres a question..if i'm doing a race do i buy the regular running shoes or do it in the frees??

[mysticfoxh2o]

if you are used to running in the frees, and have acclimated your feet to the strain of almost barefoot running, why change over to built up shoes. you'll end up with tendonitis or shin splints or something like that. It would also be a good idea to try a test run. Go out, find a long stretch of road that you can run on and go for the length of the race at fairly high intensity and see how you feel.

[nembhard600rr]

thanks it makes perfect sense..I was just under the impression that after training with frees I would perform faster on a race day with regular running shoes with all the fancy gel and springs and stiff soles and all that..But no doubt if you suggest sticking with what works then i'll do so..I'll try a 6.5 mile run and see how i do, but overall my feet are getting super strong .

[njsportsmed]

@nembhard600rr what have you tried?, I run and train mostly in adizero competition or racing flats, best shoes are like the ones they made in the late70s early 80s, light and minimal

[Runaholism]

In my opinion, running barefoot is more suitable for flat footers than high arch feet.

[abolcik]

No he's not, peasant. It just sounds like that because it's a treadmill. He's got great form, he knows what the fuck is up. Stick to mountain biking.

[Thegreenroomgroup]

So what is practical? you couldnt do a city marathon barefoot!!! have the VVO2 of barefoot/ minamal/ midstrike V's fat nikes been looked at for instance??

thanks for posting

[Ricardo11372]

good advice. just got into running and back into cycling. I've always hated elevated heels and thought $100 on Nike Zoom Vomero's would get rid of shin aches. Man was I wrong. I preferred my flat footed sketchers for everyday walking long distance. Now have to find a decent running shoe. ugh!

[MrKaruccho]

good presentation!

[medliberty]

My gym stopped me from running barefoot on the treadmills so I sneak around and run barefoot anyways when no one is looking.

[rdinkle]

Try the Vibram Fivefingers shoes.

[chiquisbaby81]

Ever since I tore my ACL back in '07, running/jogging has never been the same. I noticed though when I would jog barefooted it was alot easier than wearing cushioned shoes. I'm definately getting myself a pair of Nike's 5.0 or 3.0 Free's. Anyone know the diffrence between both these shoes???

[liutenghou]

Frees seem like just a marketing gimick to me, you'd be better off with a cheap pair of thin soled shoes that don't have exaggerated heels. I actually really like track shoes, even for long distance running.

[chiquisbaby81]

Yeah that's what I kind of was thinking too. I'm not getting them after all. Have you heard of the Vibram Five Fingers?? I might get those instead but first gotta try them out.

[liutenghou]

oh yeah, definitely try them out first. I got a pair that wound up ripping the skin off my big toe after about five miles. I think it's because there's no fabric between the rubber sole and your feet. Socks would probably really help with them, but the only toe socks I've found are for women...

[he2he]

I believe Feelmax sells toe-socks for men.

[egoscueg]

Injinji sells toe sock for the five finger shoes

[egoscueg]

definitely not a gimmick. The flexible and articulated sole is the most important part of the shoe to allow for normal function of the foot. It's a great shoe. I have tried the five finger shoes and i think they are more function than the Nike Frees, but the Nike Frees are a nice training tool to get into barefoot or five finger running

[topformfitness]

On one level I agree with you that the elevated heel throws off natural running mechanics a little, but the Free's are a nice progression from regular runners towards barefoot or Vibrams.

[njsportsmed]

@chiquisbaby81 Michael Sandler who just wrote a Running Barefoot book has no ACL as well, tore it in his teens

[chiquisbaby81]

@njsportsmed Wow. That's a trip. By the way, I just got me a pair of the new Nike 3.0's. Best running shoe i've owned ever. I highly recommend them.

[SkidRo123]

@chiquisbaby81 no, dont get free runs, get vibram five fingers.

[chiquisbaby81]

@SkidRo123 I actually have both and I couldn't be happier. Why didn't I think of this whole 'barefoot running' thing before?! LOL! Seriously...

[SirVantesAFC2PUA]

unfortunatrely for me my threadmill co-ordination isn't great, and when doing long distances occasionally I step half on the track and half on the side of the machine, causing me to suddenly wake up and readjust my running technique.

God knows what would happen if I did this bare foot

[saunallezellite]

I bet he doesn't have any sports injuries...lucky sod...

[rajaab]

If your turn over is high enough (~180bpm) and you drive forward with the knee on recovery using your hip flexors, then your foot naturally swings up and you don't need to use any hamstring.

Found Evoultion Running by Ken Mierke to be excellent on proper form.

[cec20500]

surely though, it is better to use the muscles than joints when running. Driving with your knees will put extra stress on the joint. No?

[rajaab]

My point is that if you focus on moving the knee forward with the hip flexors the foot movement is relaxed and you don't need to use your hamstrigns to raise your foot, the foot goes high by momentum.

[egoscueg]

bones/ joints do what muscles tell them to do

[rajaab]

hip flexors move your leg forward - there's no other way to do it !!?!!

[PiratePowell]

"lift your legs forward with your hamstrings"

....

huh?

your hamstrings bend your legs, that's it! jeez. running barefoot is awesome, but this guy needs to take a physio/anatomy class.

[PiratePowell]

i was very puzzled that he told people to lift their legs with their hamstrings.... your hamstrings are a type of muscles called flexors, like your biceps. your hip flexor lifts your leg, not your hamstrings, which just bend your leg. and i was merely agreeing with rajaab.

[topformfitness]

Um, the hamstrings attach at the knees AND hips, so they actually extend the legs back at the hips as well, lifting them "back" (ie- essentially pulling them through)... he never says "lift your legs FORWARD with your hamstrings"; you chose to add the word "forward".

[egoscueg]

what about glut function? The gluts are a hip extender as well especially in the straight leg position.

[chocolatemoose922]

Wow, I'm anxious to try this method as I train for a half marathon. I had my first experience with knee pain which was depressing after enjoying some really strong weeks of running. I love seeing the slow anaylysis on other videos and appreciate SO MUCH you posting these Dr. Silberman. Thanks!

[fx2demm]

this guy obviously has good technique. but it is not neccessarily displayed the best here..i say this because he is running at a very slow mile pace yet his feet are almost kicking his butt..my feet only get this close to my butt when im running under 4 50 for my miles..i see a lot of runners trying to manipulate a good form and forcing it..but what is key among all the techniques you learn its you must still be natural and loose.

[bumblesbounce54321]

is the treadmill on an incline?

[kimvachon101]

Thank you so much for taking the time to post this! It was really helpful:)

[howardlitt86]

nice vid. I like watching vids that I don't have to correct. :-)

[twisfoot]

check arthur lydiard out,he's been saying this stuff for years.

[irishchicksully]

I did a LOT of barefoot running last summer and agree that it feels much more natural and even easier. However, I recently was able to watch a posterior view video of my gait and noted that during the float phase I'm getting quite a bit of air (its hard to say how much). The amount of vertical motion seems to be a waste of energy. Any suggestions as to how I can decrease vertical motion?

Also, thanks for posting the great video!

[imabush]

check out POSE running technique. instead of bouncing up you lean forward like your falling and pull your foot off the ground.

[Mmxz14]

Man, a year ago, I wouldve been like, "ow shin,ow shin, ow shin" b/c I used to run on the heels, I changed to the balls of my feet and knocked 8 seconds off my mile time in 2 weeks. Pop 'em in the jaw baby =D

[Ketzer22]

My shins KILL when I run.. do you think you could message me with some tips.. I think i might run heel-toe, and I also think my foot might kick outwards, and it feels like i'm running on the outside of my feet.

[defuse73]

mate stretch your calves. i suffered shin splints for YEARS until i started stretching properly.

[skateborder]

you know i actually ran on my tredmill without shoes and it felt good.

[njsportsmed]

I know, it sounds crazy, I never understood how runners could wear flats on the road, now I am one of them; Abebe Bikila won the 1968 Olympic Marathon running barefoot! Watch little kids run barefoot and you'll learn a lot too. Thanks.

[garneroutlaw]

Great vid. I been doing a lot of running lately to train for what I'm going for in the Navy and I've had a little knee pain because I run with the heel. Usefull advice!

[sturgis445]

the higher your knee comes up your heel will come up higher as well. Its an awkward feeling when you try running this way for the first time but you end up creating more of a true turnover and in the long run it will help you...problem is, Im going on 2 years and still havent perfected this style

[bannor216]

heels too high

[njsportsmed]

heels actually touch the treadmill after forefoot does, can see the dirt sometimes on them

[bannor216]

no behind your knee. behind you, prior to the forward swing. whatever works, i'm a heel striking transitioner.

[njsportsmed]

check out Boston Marathon coverage in a few weeks if you can, most lead pack runners will have foot above knee almost to buttock, provides a better lever for swinging forward with less energy? just a thought

[Roshibear]

You're absolutely right about the heel flick, however are you accomplishing it by using your hamstrings or by using your hip muscles to drive you knee forward which then causes the heal to swing up on it's own from momentum without contracting the hamstring, putting the leg in position for an optimal recovery?

[Roshibear]

Sorry I commented after watching only half of the video.... It's far more efficient using your hips to drive your knees forward. If you watch the Boston Marathon coverage some more you'll also notice most lead pack runners bringing their knees up much higher than yours. Use your hamstrings to assist your gluts in horizontal propulsion and not in bringing the heel up for leg recovery.

All and all one of the best running videos on youtube.

[njsportsmed]

I agree about driving your hip/upper leg forward. I haven't been back on the treadmill but on the road find much more speed and ease. Upper legs and hips move like a locomotion train in a circle. Timing is critical on heel pull and leg swing. Putting these drills: butt kicks, high knees, and skips all together is the key. Thanks.

[tanonginosibalasi]

aren't you swinging your arms a bit too much?

[njsportsmed]

check out Haille's arm swing, or Paula Radcliffe's (though I don't like her head bob she is FAST); focus should be more on NOT crossing your arms in front of your body

[sourskinmilk222]

its killing my calves but thats just because they are weak right now, i was thinking of takin an old pair of shoes and cutting off the heal and putting like ducktape on it so i would really notice if i wasn't runnin on my toes...just thought i'd say something:-D just what ive been thinkin about, nice video, ima probably pass it on to some friends

[njsportsmed]

Calf pain subsides in a week or two. Don't run back to back days in a row when starting out. If calf pain persists, you are probably up on your 'toes' too much and may move farther back to 'balls of feet' metatarsal heads. I was away on vacation last week and on the beach noticed my foot barely left any heel mark at all, and the heel mark left probably occurred after my forefoot strike. Marc

[sourskinmilk222]

well...ive been trying to transition to running on my toes more now instead of the traditional heal-toe, i think that runnin on your toe, like running barefoot is more proper, you have more bones in your foot so it will distribute the impact more than if you hit your heal...right? so, im sitll running in shoes, its kinda hard not to in living in a city, but i am trying to run on my toes a lot more,

[happyatheist62]

Marc, very nice! Thanks for this video. I learned how to run barefoot by trial and error. Your video could really help a lot of people who are just learning about barefoot running. I just wish I could run barefoot outdoors through the winter here in Wisconsin! The treadmill will have to do.

[njsportsmed]

Thanks. I know you guys are tough up there but barefoot running in your winter is not recommended. Remember always put a gradient of 2-3% on the treadmill. You can still do drills indoors. I have found ending treadmill running with side stepping on the treadmill and then some back wards walking too helps keep the legs feel normal and even. Take a vacation to warm weather too! Marc