Parents – Keep Your Kids Barefoot

Our children are born barefoot. Before they can walk, most of us (especially in the so-called ‘Western World’) outfit them in “Buster Browns’ or some facsimile. For whatever reason(s), we can’t leave well enough alone.

Having trained kids from age 6 & up, I know that once I get them barefoot, they adapt to an injury-free, efficient way of moving. No orthotics, no braces,  no tensors – just their feet & whatever surface we train on.

If we as parents keep our kids barefoot as often as ‘legally’ allowed (our schools & churches etc. don’t usually permit ‘barefoot’ attire). They do in many other parts of the world & the kids never have feet, ankle, knee, hip, back problems.  Thus. let’s take the cue & put all footwear aside for as many hours of each day as practical…and when you MUST put them in footwear, make sure you get them fitted for the Barefoot Science insert system. I have introduced it in previous blogs but you can also go onto the website – http://www.barefoot-science.ca or .com.

Here’s to the next generation having ultra strong feet and virtually NO avoidable injuries.

coach jeff

 

Do’s & Don’ts Running Barefoot in the Country

I have the good fortune of being able to run barefoot along many country roads whilst at our cottage or traveling on business. Over the years, to maximize the value of country road barefoot running, a list of do’s and don’ts has emerged. It is as follows:

DO’S:

* do get out if possible at sunrise  – even if it means hitting the shoulder to avoid traffic (it’s the best part of the day to run)

* do wear a road ID bracelet or some such item – you never know…

* do advise someone of your planned route and approximate return time

* do go alone as often as possible – it’s the best way to re-connect with yourself and God (or some like spirit)

* do focus on your technique of tight, light, compact, forward with a calm, relaxed inner self

* do talk to God (I do this out loud to make sure I’m TRULY connected) – alone in the country is one of the few places where you can do this unconditionally. You’ll be amazed at how this calms you and helps you caress the running surface more efficiently & powerfully. My pace always picks up with no traces of pain

DONT’S:

* don’t carry any form of electronics – this is your time to narrow the focus on the moment

* don’t carry any fluids, gels etc. Hydrate & nutrate properly pre-run &, unless it’s 100F & humid, you’re good for at least 18 kms. I try to get as close to naked as is legal. The less you carry, the easier it is to focus

* don’t let your life’s ‘baggage’ bog you down. Leave it at home & deal with it post-run

* don’t let negative self-talk clog your brain (this is crazy! I can’t do this! I have too much on my plate!)

* don’t take the easiest path – running barefoot is about toughening up the soles of the feet

* don’t give up on God (or your higher spirit). With all of the tragedies that occur daily on the planet, it’s easy to question God & the plan of life. Suffice it to say there is always a reason – you must simply be open to the answer

Here’s praying all of you experience the sheer joy of running barefoot in the country (even though it’s NEVER easy!)  :)))

coach Jeff

 

OPP Pull Over Coach Jeff For Running Barefoot!

I know – it sounds too weird to be true! Indeed, I DID get pulled over by 2 OPP officers whilst running barefoot (& shirtless!) on the holiday Monday, Aug. 6. Little did I know that drivers @ our cottage on Lake Huron gave a rat’s behind about joggers – let alone were concerned enough to lodge a complaint with the local constabulatory.  Indeed, this could probably only happen in cottage country Ontario.

There I was @ the 8 km. mark of an 11.5 km. barefoot run on one of the county roads (albeit busy with traffic to & fro the Bruce Nuclear Plant) leading from our cottage to the neighbouring village.  It was 7:15 a.m. on a beautiful, clear yet stinkin’ hot, humid Monday.  I was running strong off a 1 km. long,  steep hill when an OPP cruise approached & flagged me down. The officer asked if I was running down the middle of the road barefoot & shirtless. I replied that yes, I’m barefoot & shirtless but I’m criss-crossing the road to make it easier on drivers to pass by me. He said that complaints had been lodged saying that drivers ‘could not see me & that I was running in the middle of the road’. I looked @ the officer & asked “can you see me? It’s a clear, sunny morning. How can they NOT see me?” With that the officers said “we had to follow up basically to see if you really WERE barefoot! Seriously, folks, I can’t make this stuff up!

I guess the morale of the story for coach Jeff (& all other barefoot runners!) is to advise your local police of your route before venturing out!

coach Jeff (stymied yet undaunted!)

#Barefoot Running on Rough Surfaces #InjuryFreeRunning

My barefoot running colleague from Huntington Beach, CA – KenBob Saxton – says that to run safely & efficiently bare-foot you must 1st run on the most rugged surfaces you can locate. I wasn’t totally sold on this as the best approach but, having implemented the process this summer, I am now!

Remember my reasoning around running barefoot:

* no running-related injuries

* more natural running technique

* ultimately, more efficient & faster pacing/cadence

I incorporated the following & recommend doing the same (if you are so inclined!):

* find surfaces that combine roughed-up pavement, uneven concrete & shoulders of sharp, small stone or gravel

* alternate running for as long as you can tolerate on the stones/gravel before shifting to the ‘softer, more forgiving’ surfaces

* build up daily till you can run quickly & relatively pain-free on the sharper surfaces

* combine this with bare-foot 1-legged hill drills (forward, side-to-side, backward) on rough asphalt once per week

I learned to ‘cup’ my feet as I hit the sharpest, hardest surfaces to reduce the pain & decrease the risk of cuts & abrasions. I also learned that the pain from sharp objects ‘pinching’ the soles of my feet would dissipate within seconds of finding smoother areas to run over. I noticed that there was never any residual pain & I got faster & stronger each week. Finally, I got better & better @ side-stepping boulders, roots, thistles etc. on my trail routes to the point where my reaction times improved dramatically – again, without injury!

Toughen up the soles of your feet as you begin bare-foot running & you’ll never develop an ‘itis’ running injury!

Coach Jeff

Family Summer Training Camp #2

The setting once again was a long weekend @ our cottage on Lake Huron (specifically, Inverhuron Beach) where about 70 of my relatives gathered to enjoy sun, sand, surf…& coach Jeff’s mini-training camp open to all!

In such a special setting, it was only appropriate that we had perfect conditions for all sorts of physical fitness activities. My Indianapolis, Indiana cousins – clan Preston – started the ball rolling with a barefoot running session over the gravel/stone cottage road. Luke (age 9), Will (age 7) & young Kelsey (age 4) showed natural squat/scoot form & fantastic enthusiasm whilst Dad (Jay), Mom (Sara) & aunt (Catherine) showed less-than-stellar form wearing their ‘coffins’. Once we got them lower, tighter & lighter, they were able to keep up with the kids! :-)) Thomas (age 2) will start NEXT summer!

My Rochester, New York young relatives (brothers Blake & Cody – ages 6 & 4) & my other relatives from Ladera Ranch, CA (Nicole age 9 & Ryan age 7) were next up with  a dazzling display of bare-foot running on the river rock in front of our cottage & the gravel front road. They also showed a natural affinity to the squat/scoot technique – low, quiet & forward with quick foot turnover. Do you see a pattern here?

Dealing with my ‘older’ generation cousins proved to be a blast. Working them through the Sumo Squat series of exercises in combination with 1-legged 5-point burpees left them begging for a break but convinced to include them into a daily regime! We shall see the results on Labour Day weekend! Oh, they are even still talking to me! :-))

Finally, the ‘middle’ generation cousins who have ventured into the Vibram FFs & minimalist worlds of needed a refresher course in the importance of bracing the core to avoid foot-slapping. They are a work in progress but are showing a commitment to the process.

Bring on Labour Day weekend & family training session #3!!
coach Jeff

 

Training Circuits to Activate Feet

When working to improve the feet musculature & related proprioceptive firing form the mid-feet of my TOTT runners (of ANY age), I incorporate the following progressive drills (in in the gym or infield of a running track):

1. Balance sequence:

* low squat running position on the metatarsal arch. Repeat with other leg in lead position

* low squat 1-legged balance eyes open then eyes closed on metatarsal arch).  Repeat on other leg

* 1-legged stand on mid-foot with forward lean arms reaching to ground & ‘free’ leg raised parallel to ground behind body. Repeat on other leg

* 1-legged stand with ‘free’ leg sliding out to side as you squat low. Must brace whole core, move leg out & in slowly & squat as slide leg out. straighten up as bring leg back. Repeat on other leg

Do each exercise for 60 secs. in sequence x 1 set daily.

2. Power sequence:

* 1-legged 5-point burpees (1 minute) followed by 2-legged 5-point burpees exploding @ end & bringing knees to chest (30 secs.)

* 2-legged deep squat jumps bringing knees to chest & landing LIGHT on mid-feet (60 secs.)

* 1-legged alternate stationary mid-foot hops landing LIGHT & increasing height of hop with each rep till max out. Repeat sequence over 60 secs./leg

* Sumo Squat hopping forward & backward (10 hops each way over 60 secs.)

These are done 2-3 times per week – 1 set only. Within a few weeks of doing these, my runners report less distance running fatigue, no running-related injuries & much better balanced foot cadence. In my world, that’s a perfect score of 100 re: positive results!. Build these into your training – especially if you’re a bare-footer or if you’re making the shift to ‘less’ on your feet.

coach Jeff