Barefoot Running Drills: Q&A
Recently I’ve been working on relearning to run. The process is intended to address some chronic injuries I’ve been getting, and hopefully reverse the damage I’ve caused due to my original running style. The primary focus has been to teach me to run with a mid foot strike instead of a heel strike. I’ve been doing several drills and making some progress. Here’s a recent exchange with my Physical Therapist about my barefoot running drills:
Dear PT:
I’ve been doing the following drills, with the following results:
- Barefoot running - I like this drill alot. I have to admit I have gotten a couple blisters, but I can really feel the ground, and it gives me confidence than I am landing in the right place… at least I think I’m landing in the right place. I ran about .5 miles in my first track session at shoreline, then on sunday I ran about 1 mile actually on the BG trail. I was wearing my socks, but really it felt very comfortable running on the trail with no shoes. Then I ran about .75 miles at the track at Roosevelt HS last night. Blisters are my only complaint.
- Rubber band - I really don’t like this drill. The band pulls my hair (I’ve tried wearing longer socks). But more importantly I feel like I’m going to fall over. Can I stop with this drill?
- The Pony/One legged - I hope I’m getting the hang of this… I worked on this at both track sessions I did.
- Cadence 180 - I think I’m getting this down… I am considering making my self a 190 cadence and trying to switch to that.
Results… my lower calves are really feeling it. I guess that’s good. But I am having confidence that I’m doing well.
Is there anyway for me to better know if I’m landing in the right place on my foot? I can tell from my socks where I’m landing. It’s mostly on the pads of my feet behind the toes, on the edge of where my arch starts. Is that correct?
-Brad
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Hey Brad,
Yeah I really like the barefoot work myself, but be very careful with overdoing it. You might like this product; http://www.vibramfivefingers.com/ . I have a pair of these and really enjoy them, did a 3 mile run my first time with them, which turned out to be a bit too much, but really like them.
You can stop doing the band drill, or just to a little bit of it, it’s meant to teach you what it feels like to put your foot down earlier and not overstride.
We’ll recheck the Pony drill, and we’ll start some Cadence Intervals next time too.
I expect to have the calves work harder, but listen to them and be careful not to strain them. If you are running too far forward on your toes you will really increase the strain on your calf. I remember that your heels were hanging too high sometimes when you were jogging in the clinic, so let the heel touch down (after the midfoot), but keep the impact at a minimum.
From your description it sounds like you are landing in the right spot. We will recheck it.
-Your PT
As I mentioned in my note to my PT, my biggest complaint is my calves. They are really beeing activated in a different way. Hopefully, it’s not because I’m “hanging my heels too high”… This is my biggest concern at this point. I am looking forward to getting some more direct coaching on my landing, foot strike, and heel placement.
The good news is, I got another massage today, and my therapist spent probably 30 minutes on my calves. So hopefully everything will be adjusting into it’s new role.
As for these five fingers “barefooters”… Oh my god! They look Awesome… I have to order a pair immediately!
Filed under: Barefoot running, Run, chirunning, massage, pose running, running drills
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