Foot Slapping in the Vibram FiveFingers

The single biggest issue I have with runners who venture out in the Vibram FiveFingers (especially including those in MY clinics) is the propensity to FOOT SLAP!!

As more & more runners shift to the FFs (&, to a lesser extent, other so-called ‘minimalist’ footwear), I notice the incessant ‘slapping’ of the feet on the ground. This literally sends me into orbit – there is NO excuse for allowing the feet to slap. I instantly envision stress fractures, ‘itis’ injuries, bone spurs, IT-Band issues etc. Of course, without the ‘safety net’ provided by the overtly cushioned running shoe ‘coffin’, continuing to slap the road NEVER ends well.

Gravity is generally  our friend BUT it’s  a runner’s worst enemy. If you give in to the forces of gravity when running in the FFs (& continually SLAP), you WILL suffer a rather debilitating injury. A few of my runners are just recovering from foot stress fractures due to the above. They did not follow my normal protocol for making the transition- thus, a negative result.

My runners now follow a specific protocol to avoid slapping in the FFs:

* bare-foot gym training that involves 1-legged balancing, hopping & running forward, backward, side to side, side to side crossover, angled, squat hops, sumo squats etc. for 60 to 75 mins once per week

* bare-foot hill training that involves forward crossover running up & downhill, angled 1-legged hopping side to side & forward/backward, fast-paced cadence work up & downhill etc.  for 50 to 55 mins once per week

* bare-foot  1 km runs on a variety of surfaces once per week that focus on NO SLAPPING. Once they can do that, we move to 2 kms etc.

Following this as a regular routine has resulted in a ZERO injury rate for my Vibram FF, minimalist & bare-foot runners. Mix this into your routine & join the FF ‘NO FOOT SLAPPING injury-free running club!

 

coach Jeff

 

Why the “Barefoot” Shoe Lawsuits??

Hot off the press: Adidas served with a class action lawsuit regarding claims that the adi-Pure ‘toe shoe’ prevents running injuries, simulates bare-foot running etc. Sound familiar? Just this past spring, Vibram USA was served with a similar suit that is still before the courts.

Even for the litigation-happy US of A, this is unheardof.

Why, you may be asking, is this happening? Well, let me highlight a few reasons why I think this is happening:

1.  The shoe company’s main goal is to make profitable $$. They are in an ultra-competitive market where trends come and go almost like the wind. If they do not stay ahead of the curve, they run the risk of becoming redundant or, worse still, unprofitable. Thus, their marketing approach to the ‘new’ trends is sometimes wanting. Case in point is the unfounded ‘claim’ of ‘no running injuries’ etc. in their latest ‘minimalist’ footwear

2. The Vibrams, Adidas, Brooks, New Balance etc. of this world are not inclined to include disclaimers &/or information that PREPARES users of their ‘minimalist’ products for the challenges of shifting out of the COFFINS

3. The consumer buys the ‘minimalist’ products & fully expects to immediately head out & run as per ‘usual’ with no risk of running-related injuries. Without proper running preparation, expect the same related injuries as if you were still pounding the surface in your ‘coffins’. This is on you, the consumer. If you don’t learn to work vs. gravity throughout the running motion, then all bets for injury-free running are OFF – no matter what you have (or don’t have) on your feet – coffins, adi-Pures, FFs, bare-foot etc.

Thus, I say, stop with all of this! To the ‘shoe’ companies, wake the hell up & make the effort to hold transition running seminars, workshops etc. & develop proper transition running videos. To the consumer, wake the hell up & research the best bare-foot running coaches in your area. We are the ones who know how to make the transition safely, efficiently & powerfully to mid-foot, squat/scoot bare-foot type (injury-free) running. Also, research foot-strengthening systems such as Bare-foot Science (www.barefootscience.com) that are placed inside any of your footwear. They provide proprioceptive stimulation for the feet that serve to strengthen & balance the body from the feet up. These are NOT orthotics that encase your feet in ‘cement’.

Let’s work together & forget about all of the legal BS. We’re supposed to be on the planet to support each other in being the best we possibly can be – come hell or high water. Thus, let’s get on with this!!

Coach Jeff

Focused Hill Drills Lock In Barefoot Running Technique

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Once per week, I venture out onto a series of hills in our ‘hood’ at 5:31 a.m. – no matter what the weather! Generally, a few of my running/training clients/friends will join me. Some are more regular than others… 🙂

My goal is always the same – push the envelope re: getting better at bare-foot running. The drills are incorporated into a 50 minute workout that is NEVER easy but always goes by FAST & pays dividends. An example is as follows:

* a warm-up run loop along Lake Ontario and through a neighbouring marsh/natural wetlands and back to a series of 5 hills

* 1- legged hopping forward to the top of the shortest hill with a side-shuffle down

* 1-legged hopping on the other leg as above & side-shuffle leading with other leg dwon

* forward run to 2nd steepest hill & backward up with side shuffle crossover down. Repeat but side shuffle crossover down leading with other leg

* forward run to longest hill. Alternate backward/forward running uphill, switching quickly & frequently. Backwards downhill to steepest hill

* 1-legged hopping backwards uphill, switching legs every 30 hops

* after backward on alternate legs, switch to side hopping on 1 leg, then the other leg. Try to go as far as possible on 1 leg before switching

* downhill forward & fast

* stay on steep hill & finish with 2 reps at gradually faster pace uphill & backwards downhill

Finishing a session like this once per week will improve your forward running technique, virtually eliminate the risk of a running-related injury & take you to a whole new level of running endurance power.

For more in-depth training and advice, please consider Upcoming and Ongoing Clinics

Coach Jeff

Throwing Down the Gauntlet! Barefoot Half Marathon!

On Sunday October 14, 2012, I will be running the Scotiabank Toronto Waterfront 1/2 Marathon  BARE-FOOT yet again!

Only this time, I am calling out to ANY bare-foot runners to enter & race.

The goal is to set a new Canadian (and maybe WORLD) record for the number of bare-foot racers to start & finish a 1/2 marathon completely barefoot. My educated guess is that we only need 15 to 20 to set the new record but let’s go for 45 to 50!!

Further, my goal is to go under 1:40 which I believe would be the fastest bare-foot 1/2 Marathon time currently in Canada. I may be incorrect; if so, please respond via twitter or to this blog. You can also e-mail coach@naturalrunning.ca

The bare-foot running world is gradually growing in North America, whereas it never SHRUNK anywhere else on Planet Earth. It’s just that the so-called industrial world has done a better job of screwing up our feet (and thus, the rest of our bodies) by outfitting us in ‘stylish’ COFFINS (shoes that deaden the natural proprioceptive firing of the feet).

Let’s keep the bare-foot running movement growing.

It’s about time we got back to running safely, efficiently & at one with Mother Earth!

Coach Jeff

Old Souls, Young Bodies!

 

Shane & Kyle are 12 years ‘young’ twins and enter Grade 7 this September 2012.

They trained with my Team Over The Top Youth Running Group for 1 1/2 years from ages 9 to 10 1/2 in an effort to learn and perfect my Squat/Scoot technique of mid-foot running. As part of the program, the lads learned how to run bare-foot on almost any surface – injury and pain-free and efficient! Their parents wanted them to be technically proficient at running.  They showed great promise in a variety of distances (but were NOT receiving any technical coaching) and were also striving to improve their Alpine Ski Racing skills. As part of the TOTT gang, they thrived, even entering a few 5 km races and performing well.

However, this is not as much about what the lads did whilst training with me BUT what they’ve done in the past 6 months.  First, Shane. During a recent phone conversation with me, upon being asked what he had planned for the summer after coming off a busy winter of ski racing and spring of track events, he said “I want to put my own training program together with the goal of running for Canada one day”.  I asked how he planned to do that & for what events. He said “from the 1500 metres to marathon distances.  I’ll research the current top times in each distance between the 2 and, as an example, add 3 minutes to the 1500 metre best time and train to ultimately better it. I’ll do this with the mindset that the best distance for me will evolve as I age, train and race. Then, I’ll become #1 in Canada! I also plan to adjust my food intake accordingly to maximize my performance.”  The  amazing part of this is that I BELIEVE Shane will do this. Remember that name!!

Kyle also came off a long, tough winter of intense Alpine downhill ski racing and was, to quote his mom, “quite simply BURNT OUT” heading into his school’s track season. In spite of this, he placed a close 2nd in the Metro Toronto Catholic Schools’ regional 400 metre finals (to put this in perspective, it’s the largest regional elementary school meet in Canada). This qualified him for the City-Wide Championship but, an interesting thing happened at the start line. Kyle had been feeling overwhelmed by the internal pressure to compete and actually was telling his folks that “I don’t want to race”.  They left it up to Kyle as to a final decision, encouraging him to at least go to the stadium and support his teammates. He did this, then decided to toe the line in the 400 metre final. Just before the starter’s horn sounded, he went up to the official & announced that he was NOT racing. Just like that, he walked off the track. He mentioned to me during the same conversation with his twin brother that “I simply felt overwhelmed by the pressure to compete & wanted to step away. It was my decision, Jeff – my parents had nothing to do with it.  I’ll get back at it in the fall with the cross-country running team”. His parents were justifiably proud of Kyle for being true to his heart & soul.

I had to remind myself that these were 12 year old lads!! I have been training athletes of all ages & abilities for decades (& have personally competed at elite levels in many sports since age 6). NEVER have I encountered such ‘OLD & WISE SOULS’ in such ‘YOUNG BODIES’. Shane & Kyle will be just fine, thank you. They will be positive difference-makers…mark my words!

Coach Jeff

My Family Takes to the Squat&Scoot method of Barefoot Running!

The Canada Day July 1st long weekend is always our main family gathering time at Inverhuron Beach. We have a ‘compound’ that rivals the Kennedys at Martha’s Vineyard!

This weekend was different in that it evolved into a coach Jeff running clinic for 3 generations of my family – not intentional BUT 1 thing led to another…! It started on Saturday with my younger brother and I playing barefoot (as always) in our annual Campbell Clan Open (he and my younger sister are big barefoot advocates). From there, it morphed into a 7:30 a.m. run with my cousin’s son, ‘Jay’, who wanted to join me for 5 to 10 kms. of my 18 km. run. He was having ‘hamstring’ strain issues from running & wanted an assessment. I let him ‘go’ for the 1st 2 kms. (his technique was SO bad I couldn’t in good faith let him continue) & then started moving him into the squat/scoot world of mid-foot running. By the time he turned back, the technique was somewhat locked in & he had no more hamstring ‘pain’. After I finished my 18 km. run bare-foot, I checked with Jay and all he felt was calf ‘soreness’ – perfect Squat&Scoot!

From there, Jay’s 2 eldest kids (Luke at age almost 9 & Will at age 7) ran with me barefoot along our gravel road for 2 kms – no problem. Luke is now registered as one of my blog followers & he & Will want to go barefoot all the time now! Luke thinks WAY outside the box & already grasps the importance of balance & respecting GRAVITY – the kid’s scary bright!!

Then, it was off to my cousin’s front lawn for a supposedly private training session with Ashley (from Nova Scotia) re: overcoming her ‘shin splint’ pain & getting her back in shape. After 30 mins, she was squatting & scooting PAIN-FREE with the best of them. Of course, 5 of my other cousins jumped into the fray & within minutes we had a veritable squat/scoot Clan Olympic team in the offing! It simply reinforced to me that virtually no ‘average’ person has a clue how to safely run for health, distance & fitness. What a great feeling @ the end of the session to see so many of my family actually being able to run without pain!

Finally, it was on to my cousins who have been prescribed $600-$900 orthotics to ‘correct’ various foot (post surgery) & ‘itis’ /nerve problems (sciatica/fascitis)- with virtually ZERO success. I fitted 4 of them with the Bare-foot-Science insert system &, within a few walking trials, they were feeling immediate activity from their arches up through their calves & into their gluts & back. My sister & brother-in-law have been using the system for a few months now & are pain-free for the 1st time in years! All this for $60 to $70!! Good-bye orthotics (or as I like to call them – ‘cement shoes’!).

Not sure if I’ll ever top this July 1 holiday weekend for impactful, powerful family interaction but I do know that there are a # of my family who will be changed for the better forever!!

Coach Jeff