One of the main challenges faced by runners I train (of ALL ages & abilities) is developing proper BALANCE. Even though it seems like this should be simple, it takes an open mind, focus & repetition to get it right. In al of my clinics & personal training sessions, we incorporate specific balance drills (always done barefoot) to lock in the process. The goal is to get runners intuitively centered & balanced whilst running, thus significantly reducing the risk of ‘avoidable’ injuries. Please note an example of one of my balance circuits below:
* on Bosu ball (flat side down) – 1-legged balancing for 30 secs/leg x 2 reps/leg
* on Bosu ball – as above but with eyes closed for 10 secs. or more x 2 reps/leg
* on Bosu ball – as 1st exercise above but squat to 60 degrees rapidly up & down. Repeat for 60 secs/leg
* on Bosu ball (flat side up) – 1-legged balance with 1/2 squat & forward lean. Hold for 30 secs/leg x 2 reps/leg
* on flat surface – 1-legged balancing on mid-foot with other leg extended back & parallel to floor. Hold for 60 secs./leg x 1 rep. MUST tighten gluts of extended leg and contract core to keep hips square
Do these 5 to 6 times/week. The minimal time spent will pay off grandly in your transition to barefoot running.