Jason Robillard’s – The barefoot running book (Free)
Jason Robillard’s – The Barefoot Running Book is a free download on his site from now until 8am EDT 4/2/11.
This post on his blog explains why he’s doing it, with the actual download being near the bottom of the post.
This is the full version of the book, not just a sample. This is a terrific and free resource to digest when time permits.
Here’s a quick sample from the book to whet your appetite:
Ten Barefoot Running Tips
1. A necklace worn around your neck can be a handy training tool. As you run, the necklace should remain more or less stationary. If it bounces up and down, you are probably overstriding. And if it sways from side to side, your upper body is moving too much or your arms are moving across your body.
2. If you are running on an asphalt road that is too rough, running on the painted white line will often be smoother. The lines can also be cooler in hot weather.
3. Carrying a foot care kit can be helpful should you injure yourself. My kit includes alcohol wipes for sterilization, tweezers for removing slivers or thorns, two adhesive bandages, and super glue to apply to minor cuts.
4. If running with a jogging stroller, stand toward one side so you can see debris in your path. For example, stand behind and to the left of the stroller while pushing with your right arm. This will give you an unobstructed view of the path to the left of the stroller.
5. Sand can be used as an indicator of good form. Run across a patch of sand. If your footprint is almost perfectly flat, you are effectively lifting your foot (this is good) but if there is a divot at the front of your foot, you are pushing off with your toes (this is bad).
6. If you find yourself over-analyzing your form, do something to distract yourself. Personally, I prefer to eat. Small candy works well. Others have reported success with listening to music, running with a partner and engaging in conversation, or running with a dog.
7. When running on a flat surface for a long time, the repetitive motions can cause the same muscles to work repeatedly. This will also apply the same stress to bones, tendons, ligaments, etc. Doing anything to add variety can be very useful. This would include running through a short section of grass along sidewalks, running on the gravel on the side of an asphalt road, or even jumping on or over obstacles along your path.
8. When running in cold temperatures, your feet will lose sensation. Most people will regain sensation as blood flow increases later in the run. To help speed the warm- up process, make sure you dress in warm clothing. Long pants work much better than shorts. Also, your feet will stay warmer as long as you are moving. Avoid stopping.
9. If you ever have to enter a store barefoot and they have a “no barefoot” policy, act as if you were wearing shoes. If you are walking with confidence, few people will notice. Those that do notice will be unlikely to confront you if you act as if you are doing nothing wrong.
10. This one is a bit radical. For those of us that have to wear shoes in the winter, our feet will lose some of their adaptation to walking and running over rough terrain. You can maintain some degree of adaptation by adding a tablespoon of fine gravel or kitty litter to your shoes. When spring comes, you gain your “summer feet” much quicker.