Run Technique Tips & Resources

You might have noticed lately there's been a lot of interest in Barefoot Running. Nike and Vibram have released minimalist shoes which mimic running with no shoes on (ironic goal for shoes really). Newton running shoes are based on the same principles while providing more cushioning in the fore-foot which is where the impact is when running barefoot.

There's a lot of good reasons to take up barefoot running, mainly because it causes you to take up a good technique automatically, running with bad technique with no shoes on is just painful! The benefits are multiple. It helps you run more freely, more fluidly, faster and more relaxed, as well as strengthening the stabilizing muscles in the feet and overall reducing risk of injury greatly when done properly.

Ok, so I've convinced you that running barefoot is going to do a lot to help you improve your running and reduce your injuries. The next step is, how do You do it?

The answer is gradually and carefully. Here is a step by step guide:

1) Get your shoes off!
That's it, take a step back in time and join our ancestors by getting out there with no shoes on. This means no shoes, not cheating and getting some minimalist shoes that mimic the barefoot feel. Getting out there with no protection on your feet will encourage you to tread lightly and carefully. That's the whole idea of going barefoot, being light on your feet.

2) Relax those muscles
Ok, next thing to really focus on is to really loosen up and relax all those muscles. From your toes to your head and especially your lower legs as they are your springs. Tense muscles really aren't responsive enough compared to relaxed ones, so this really is key. Having relaxed muscles will enable you to cushion yourself with every footfall.

3) Bend the knees
This is a natural extension of the above point. Bent knees will enhance that spring-like effect that you want from your legs and encourage relaxation of the lower legs.

4) Get your posture right
The right posture is a straight one. You should be relaxed but you should be able to draw a line from the mid-foot straight up to the top of the head and intersecting the hips, the torso, the neck and the head.

5) Let the hips fall forward carrying your momentum
Your hips should fall forward, allowing gravity to carry your momentum. Your goal is not to fight this, but to pick up the feet and place them under the body in time to stop you falling over. Try just standing still with feet level and leaning forward at the ankles. As you over balance you will find you need to step forward to stop you from falling on your face. Now just carry this momentum with another step and another and you're running the easy way!

6) Pick the feet up quickly and quietly
As you land every step you should curl up your toes a little to ready the soles of the feet for landing. Try to land lightly on the whole sole of the foot but quickly rolling forward and picking your feet up off the ground again, minimizing the sound and feel of the impact on the ground. A good runner will have a quick, light running style. By quick I mean 90 strides per minute, that's 180 individual foot falls if you count both feet. A good way to practise this rhythm is by using a metronome or an mp3 player loaded with music that has this 90 BPM tempo.