Barefoot Running: Barefoot Stride vs Shoe Stride: What's the Difference?

http://www.howtorunbarefoot.com

As you may imagine, the barefoot running stride is very different than the shoe-running stride, at least if you are doing it properly. If you don't change your barefoot running stride, you will end up with bad blisters, heel contusions and all sorts of other injuries, so be sure to read this carefully and think about your stride as you begin your barefoot running career.

As you are probably aware, shoe runners tend to land on their heels, in fact if you are like me you were probably taught to land on your heels first by a well meaning parent, teacher or coach. If you land on your heels while barefoot running, however, you will quickly see that it is very painful and not even practical to do so.

The other thing that shoe-runners try to do (and are encouraged to do) is to have a nice long stride. A long stride is considered good in shoe running; and that only enhances the heel-first strike, because if you take long strides you must land on your heel.

Now in barefoot running, you do not want to land on your heel, and you also do not want to take long strides. This does not mean that barefoot runners run a lot slower than shoe runners; in fact, if you read "Born to run" by Christopher McDougal you will know that the Tarahumara won the Leadville 100 in Colorado while barefoot running.

It does mean that you will probably run slower than you are used to at first, while you are adjusting to barefoot running; but then, with practice, you will be able to run as fast as before, with less effort and more enjoyment (at least in my experience).

When you are barefoot running you want to do three things:

1. Focus on lifting your foot from the knee, thinking about lifting your knee even before your foot hits the ground.

2. Land on your mid-foot, letting your heels touch down very lightly before lifting back up again. "Land" being a relative term here; in barefoot running you don't really want to be "landing" on your feet with any weight so much as letting your feet touch down on the ground very lightly as you move along.

3. Shorten your stride by a good deal - so that you can land on your mid-foot with no problem, and so that all of the stride changes you need to make for barefoot running are easy to do. Shorten your stride so that it seems much to short to you - and feels comfortable for your body. Remember this does not mean you will be barefoot running slowly, just more lightly and efficiently.

Here are three things you do NOT want o do when you are barefoot running:

1. Do not land on your heel. I've already said this, but with barefoot running you can't land on your heels and keep running.

2. Do not "push off" or use your feet as springboards to propel yourself forward. You want to imagine your feet as relaxed and steady as you are barefoot running, don't over-work them by trying to make them too springy or pushing off with them. You will work the insides too hard and also get bad blisters if you do.

3. Do not run only on your toes or the ball of your foot. This will also cause too much wear and overwork your foot.

Finally, here is a tip on posture to help you achieve good stride while barefoot running:

1. While barefoot running, keep your head up, your back straight, hips forward, arms high and let your body 'fall forward' while your legs follow along. If you are leaning forward, hunching, or have your arms too low, you will be creating unnecessary strain while barefoot running, and expending too much energy. Think of your upper body as upright and gliding along over your legs, while you simply lift up again and again from the knees, and let your momentum carry you along.

That's it; the main lesson here is, don't overwork your body while barefoot running and it will do amazing things for you, once it re-learns how to run naturally again.


Resource Box:
Important! Before you start barefoot running: You will also want to know about some "minimalist" foot wear that can make the transition to barefoot running easier, as well as how to avoid getting crazy blisters. Get your complete instructions for barefoot running today at: http://www.howtorunbarefoot.com

Category:

Howto & Style

Tags:

• barefoot
• running

[jgianoli]

much more informative than your other video

[angelicakid1]

@kombatmaster7 yes. the tarumarah indians who invented it run 200 miles without stopping

[MrJuakine]

Your pretty much insinuating that all runners run on there heel nobody does that well at least none of the people that are good at running i think it depends on the kind of shoe you have because getting the correct pair for the individual is crucial to become better, they are more expensive but worth every penny.Training shoes and race day shoes also important.

[roxtar55]

well, the only fallacy/myth here is the "barefoot running gives you a longer stride" myth. ask Olympic coach Tom Tellez.

[blaze222666]

Runners that wear shoes arent taught to land on their heels. That is called overstriding, which slows down the runner. I had that problem but overcame it. The form that you are telling people to use is how all distance runers are taught to run.

[mwacker]

read the book born to run

[kombatmaster7]

Are barefoot runners faster than shoe runners?

[MrZAU]

Can you clarify this point

"2. Land on your mid-foot, letting your heels touch down very lightly before lifting back up again. "Land" being a relative term here; in barefoot running you don't really want to be "landing" on your feet with any weight so much as letting your feet touch down on the ground very lightly as you move along.

their has to be some "landing" if you're going to propel yourself forward (newtown's laws).

[paganatheist]

Thanks for this vid. Thumbs up.

[Sysmatix]

@rterpening13204 I love you.