SUMMER 2012 BAREFOOT/MINIMALIST TRANSITION RUNNING CLINIC

barefoot transition clinic

WHEN:               Monday, July 9, 2012 to Monday, Sept. 3, 2012
TIME:                  6:30 to 7:15 p.m.
DURATION:      9 weeks
OPTIONAL GOAL RACE:  Toronto Island Run 5 km & 10 km on Sun Sep 9, 2012 11:00
COST:  $199.00/person (33% Summer Discount from coach Jeff’s normal clinic fees)
Payable online at www.runnersmark.com or by cash/cheque to Jeff Stapleton
 LOCATION:  Port Credit, ON CANADA

CONTENT:

• learn coach Jeff’s squat/scoot style of mid-foot running
• a well-proven method of SAFE, EFFICIENT &, ultimately, POWERFUL running
• learn how to run tight, light, compact & forward
• transition from standard, heavy-heeled & cushioned running shoes to minimalist footwear or, yes, even barefoot!
• learn how to BRACE, fire your key running muscles in sequence ensuring caressing, flicking type of gravity-defying running

RESERVE YOUR SPOT:   Contact Runner’s Mark at 289-813-3999, register in store or online:  wendy@runnersmark.com or  coach Jeff @ coach@naturalrunning.ca.

Register early to avoid disappointment!

COACH  JEFF STAPLETON
MSc. – Exercise Physiology
President – Team Over The Top
Level III Certified NCAC coach
Member Advisory Committee North American Barefoot Running Association

Faster Barefoot

The process of getting faster whilst running barefoot is challenging yet exhilarating! If you are able to get your butt low, keep your knees bent thru the running action, brace your core to allow for a caressing action along the running surface & drop your shoulders so that your arms work as pistons to drive you forward, then barefoot running with be yours for the taking.

It sounds complicated, tiring & most difficult. Well, it is & then some! Oh, did I mention the need to toughen the skin on the soles of your feet to the point where you can scurry over any surface pain-free?

Once you DO get there, you can jump all over your cadence to reach a 4 or 5 strike per second turnover that actually takes less energy than the same cadence in coffin, minimalist, FiveFinger, track spike footwear. You will be amazed @ how fast & efficient you will run.

Jump into the barefoot ‘fire’!

 

coach Jeff

Bracing-Balance Combo Series to Assist in Barefoot Running

I find the best way to off-road prepare for the rigors of barefoot outdoor running includes a few bracing-balance combo drills. Try these as recommended & notice the on-road positive shift immediately:

1. 1-legged bent forward row – 60 secs/leg with hand weights (amt. determined by level of muscular endurance). Must brace whole core prior to action & centre weight over big toe of support foot

2. 1-legged squat with hand weights held tight vs. chest. Knee MUST align over 2nd toe during each squat. Hips must stay square. Whole core must be braced throughout. 60 secs./leg

3. 1-legged clean & overhead press. Hand weights that you can handle for 60 secs./leg. Must brace whole core throughout. Must pull weights from knee level to shoulders then press

4. 1-legged external rotation to overhead lateral raise with hand weights. Must centre over big toe with hips square & core braced. Arms rotate away from body with palms forward & then rotate overhead with palms forward. Must get arms overhead

Do this circuit 3 times every other day. You will notice significant improvement in your ability to hold the squat/scoot style of safe, efficient & powerful mid-foot running.

coach Jeff

Barefoot Running. Tell me why NOT again??

Apparently, there was yet ANOTHER negative-toned radio special (this time on CHUM FM Toronto, Canada) on Tuesday, May 22 in the early a.m. This is just one more nay-saying blather about the ‘risks’ of barefoot running. Come on now – enough of this BS. If there is so much risk, then why have I experienced the following?:

1. no personal running-related injuries since starting to run barefoot regularly 12 years ago after a few decades of nagging ‘itis’ injuries whilst wearing ‘coffins’

2. no running injuries reported in any of my Transition clinic members (all of whom joined my programme either with or coming off running injuries whilst wearing coffins) after 10 weeks. Indeed, no adverse feelings anywhere in their running muscles, joints, tendons, ligaments

3. no running injuries in my kids ages 10 to 15 as they progress to 15 kms – some barefoot, some in the New Balance Minimus Zero, some in the Nike Free 3.0 but ALL doing off-road drills barefoot

There’s a common thread in all those who have worked with me on the technique of running & the power/balance/safety of running barefoot…NO INJURIES!!

Thus, PLEASE stop with the negative BS, media grovelers!

 

coach Jeff

Vibram FFs Finally Arrive @ Runner’s Mark!

After almost 3 months of haggling, ordering, waiting & waiting some more, the Vibram FiveFingers FINALLY arrived @ Runner’s Mark on Lakeshore Rd. in central Port Credit (south Mississauga), Ontario, Canada. The store is on the south side of Lakeshore Rd. beside the popular Harp bar & restaurant.

R/M started with a small order of Bikilas & Komodo Sport styles in a few colours & various sizes for men & women. I recommend getting into the store quickly before the shelves are bare. This is the only location in south Mississauga currently carrying the FFs, further separating the RM store from its competition.

Many of my barefoot runners use the FFs as transitional footwear until their skin is tough enough to tolerate running over different surfaces with out too much pain!

Act now or forever hold your piece…

 

coach Jeff

Team Over The Top Summer Indoor Gym Running Dryland Training Clinic.

* Where – Cawthra CC Pool Gymnasium (2nd. Floor)

– N-E corner of Atwater @ Cawthra (s. of QEW, n. of Lakeshore Rd.)

– enter via Pool doors off the parking lot.

* When – Thursdays beginning July 4, 2012 to Aug. 30, 2012 with the exception of Aug. 23, 2012

– 8 sessions total from 6:45 to 7:45 or 8:00 p.m.

* What – a running-specific training programme designed to

1. improve balance

2. improve body centering

3. improve running muscle sequence firing

4. improve running core stability

5. improve breathing cadence & arm drive to coordinate with foot turnover

6. improve running power, muscular endurance, speed & recovery

7. improve running cadence & foot turnover

8. lock in the squat/scoot technique of mid-foot running

9. developing strong feet muscles, tendons, ligaments & neuro-muscular firing by doing all training barefoot (for those desparately opposed to going barefoot in the gym, I will allow Vibram FFs but NO minimalist/coffin shoes)

* Why – to decrease the risk of running injuries (SAFE)

– to increase running coordination (EFFICIENCY)

– to increase running pace over extended distances (POWERFUL)

* How – using a combination of free weights, mats, stability & Bosu balls, weighted bars, tension bands, medicine balls & you own body weight to sports specificially (functionally) develop you to run as per above

– repeats, circuits, timed drills, combinations

* End Result – the ability to use the Squat/Scoot method of Mid-foot running to move safely, efficiently & powerfully over gradually increasing distances

– the ability to run quieter, lower to the ground & forward with less strain on the major support joints of the body (ankles, knees, hips, back)

* Cost – $130.00/person payable by cash, cheque made out to Jeff Stapleton or directly via on-line banking. This includes all gym rental & booking through the City of Mississauga, weekly e-mail updates & direct instruction/leadership by J. Jeffrey Stapleton, one of Canada’s leading technical running coaches.

* Registration Deadline – Thursday, June 7, 2012. You can confirm via e-mail to Coach Jeff at coach@naturalrunning.ca