Explosive Power Circuit Part 1 to Improve #Barefoot #Running

I have developed a number of explosive power circuits done BAREFOOT in a gym setting to improve fatigue tolerance and total body bracing for safer, more efficient barefoot running. In this blog, I will outline the 1st of three such circuits that you may want too incorporate into your workout routine – especially if you have designs on running barefoot!

Equipment Suggested:

• a range of free weight dumbbells (5 to 20 lbs)
• a bosu ball
• a stability ball

Each exercise in the circuit should be done consecutively with no rest for 30 seconds. Progress to 60 seconds 3 times per week and add 1 circuit per week until you can do 3 full circuits.

• Clean and Jerk squat jumps with dumbbells
• Push-off Push-ups from rounded side of Bosu Ball
• Mountain Climber Lunge Jumps with hands on Stability Ball
• 1-legged Squat Hops holding dumbbells against chest on flat side of Bosu Ball

This is a rather advanced circuit. Proceed in stages, focusing on PERFECT technique. The results will speak for themselves!

Coach Jeff

For personal one-on-one or group training sessions or customized training and transitioning plans for barefoot or minimalist runners contact Coach Jeff at coach@naturalrunning.ca

Improving Balance and Strength Endurance for #Barefoot #Running

To improve balance and overall strength endurance in my Team Over The Top runners, I have developed a series of circuits that incorporate the following equipment:

• Bosu Ball
• Stability Ball
• Dumbbells (5, 10 or 15 pounders)
• Exercise mats

Each exercise is done for up to 60 seconds consecutively with virtually no rest. This builds fatigue tolerance – so critically important for #barefoot #runners to avoid dropping the feet too hard onto the running surface. Injury prevention is the main benefit along with a more efficient running technique in the #squat-scoot manner. The balance work incorporated into the circuit keeps my runners centered over their feet, lighter and more compact – all important for safe, efficient barefoot running.

A sample circuit that you can incorporate into your weekly training is as follows:

• 1-legged overhead lateral raises (on the flat part of the Bosu Ball) with dumbbells
• 1-legged hamstring curls (on the Stability Ball and mat)
• 2-legged LOW squat flyes (on the flat part of the Bosu Ball) with dumbbells
• 1-legged supine bridge on Stability Ball)
• 1-legged bent over pull-ups (on rounded part of Bosu Ball) with dumbbells
• supine hip extensions (holding Stability Ball straight up over the chest) on mat
• 1-legged forward 3 angled raise (on flat part of the Bosu Ball) with dumbbells

After 6 to 8 weeks, my runners have improved dramatically in their ability to run barefoot faster, safer and farther than ever before.

Join the club!!

Coach Jeff

For personal one-on-one or group training sessions or customized training and transitioning plans for barefoot or minimalist runners contact Coach Jeff at coach@naturalrunning.ca

#Barefoot Ken Bob Saxton’s Great Canadian Adventure

On Monday, July 1, 2013, Barefoot Ken Bob Saxton from Huntington Beach, CA., made his long-awaited visit to Canada as part of his Nor’ Easter Barefoot Running tour.

From 8- 10 a.m., he presented his ‘fun play shop’ to 21 barefoot running enthusiasts at Lake Aquataine in Mississauga, Ontario, Canada. The session was informative, low-keyed and ‘fun’ – I stress the ‘fun’ part as Ken Bob’s whole approach to barefoot running is based on “having fun”.

From 4-5 p.m. on the same day, I arranged for Ken Bob to conduct a similar presentation to a group of my running team in Port Credit, Ontario, Canada. This was held at Runner’s Mark – a local running store dedicated to offering insights into ALL types of running.

Ken Bob’s approach to running is:

• safety first
• start by running barefoot on rough, stone-strewn surfaces to immediately activate the feet
• run with the knees bent at ALL times
• lead with the upper body from the hips and the feet will fall in line under the knees
• stay as relaxed in the upper body as possible – this should be FUN
• distribute the body weight equally over the soles of your feet to ‘cushion’ the impact of any surface you are running over
• ‘kiss’ the surface lightly and softly with the soles of your feet, landing 1st with the mid-foot, then touching down the heels and, finally, lifting the feet off the ground – no pushing off, sliding nor grinding of th eskin
• keep the foot turn-over cadence in the #180 foot-strike per minute range to develop strong, safe, efficient forward running

Many of these coincide with coach Jeff’s Squat & Scoot technique of mid-foot barefoot running. Beyond that, both Ken Bob and coach Jeff know that the majority of runners (and then some) will NEVER run fully barefoot all the time. We both encourage runners to incorporate the above tips into their training sessions. By doing so, the risk of getting avoidably injured will decrease dramatically – no matter what you wear (or do not wear) on your feet.

It was quite an experience finally having a chance to meet the so-called ‘guru’ of North American barefoot running after a few years of e-mail exchanges and promises of co-conducting barefoot running ‘fun play shops’. Even though we did not get much time together, Ken Bob and coach Jeff did agree on one important of barefoot running. Learn the basics of bracing and balance on rough surfaces first – the result will be SAFE. INJURY-FREE running. Till we meet again, KB!

Coach Jeff

For personal one-on-one or group training sessions or customized training and transitioning plans for barefoot or minimalist runners contact Coach Jeff at coach@naturalrunning.ca

#SumoSquat Circuit Part 3 to Support #Barefoot #Running

As my youth runners in Team Over The Top progress to the 8th week of training, I have them do a Sumo Squat Advanced circuit on hills. This is only after they have built up hip, core and knee stability by doing Sumo Squat circuits 1 and 2 (see previous blogs). For those looking to better lock in the total body support for safe, efficient barefoot running, these are essential drills. Done once per week, they will take your overall running performance to a new level of excellence.

We use a hill of 250 to 350 metres long with an 8% grade generally. The circuit only requires about 7 to 10 minutes within a total hill training session of 60 minutes. It’s done toward the end of the session – degree of difficulty is such that you have literally nothing left in the energy tank! One such advanced #Sumo Squat circuit is as follows:

• forward hopping uphill for 30 seconds – backward running downhill to starting point
• forward angled hopping uphill to left and right for 30 seconds – backward running as above
• forward weave hopping uphill for 30 seconds – backward running as above
• side to side hopping uphill for 15 seconds leading with right side and 15 seconds leading with left side – backward running as above

Remember that these are done barefoot landing with quiet feet and perfect Sumo Squat technique. We build up to 3 circuits within 4 weeks. The backward downhill running helps to protect the knees and hips from excessive strain whilst forcing you to fire more from the calves, hamstrings and buttocks muscles. These might possibly be the most challenging drills you will ever do in preparing to run barefoot. Believe me when I say “they’ll also be the BEST…!”.

coach Jeff

The Coach’s #Barefoot #Runs in Paradise

I have been blessed with access to Lake Huron (specifically Inverhuron Beach on the mid-west side of the lake) since I was born. As a matter of fact, I was christened in the idyllic waters off the ledge in front of our cottage as a new-born.

Every summer since, I have spent anywhere from a few days to 2 1/2 months at the lake, running barefoot everywhere as a kid with my many cousins, swimming in our bay to the point & river and basking in the beauty of one of the top three sunsets in the world as rated by National Geographic (I have seen the other two, Hawaii & South Africa, and they have nothing Lake Huron!).

Over the past 3 days, I had the privilege of doing the following:

• an 18.5 km barefoot run over sharp stone dirt paths, paved concession roads and gravel shoulders in 33C temperature at a 5 minute per kilometre pace.
• an 11 km barefoot shoreline run over the same stone path combined with a total of 2.5 kms on a deep, soft sandy beach plus 6 kms over a rugged, varied debris trail along the shore of Inverhuron.
• an 11 km fast-paced run along concession roads with 4 steep climbs on rugged asphalt and sharp-stoned shoulders.

I ended each run with a dip in the healing waters of Lake Huron. If it gets any better than that, I have yet to experience it. Interestingly, I experienced NO muscle fatigue, NO muscle soreness (even after the deep sand run) and NO cuts, burns, abrasions nor bruises on the soles of my feet…NONE.

As a matter of fact, I did the runs with NO fluid stops in severe heat and humidity. I know that the serenity of Inverhuron Beach had a lot to do with my performance…along with total confidence in the efficacy of barefoot running!

By incorporating my Squat and Scoot style of tight, light, compact, forward barefoot running, I was able to run safely, efficiently and powerfully day after day. The rest of my week will incorporate barefoot hill training and fast-paced drop-down runs as I gear up for the STWM 1/2 marathon in October.

If you need more merits for the benefits of barefoot running, I can’t help you. Forget the naysayers and get with my programme!

Coach Jeff

For personal one-on-one or group training sessions or customized training and transitioning plans for barefoot or minimalist runners contact Coach Jeff at coach@naturalrunning.ca

#SumoSquat Circuit Part 2 to Support #Barefoot #Running

As a continuation of my previous blog on the Sumo Squat and the Level 1 circuit that I do with my runners, I present my Level 2 circuit for you to incorporate into your transition or support of running barefoot.

The same instructions apply as with the Level 1 circuit.
The only difference is the degree of difficulty.

The circuit is as follows:

• alternate leg lift – stationary
• angled hop forward and backward to same start point
• alternate leg lift forward lunge returning to start point
• hopping forward 10 paces and backward 10 paces

These done 1 to 2 times per week will dramatically improve your ability to land lightly, hold your core tight, fire from the gluteals and improve running muscle fatigue tolerance. These are critical baseline components for safely and efficiently running barefoot.

Coach Jeff

For personal one-on-one and group training or customized training plans contact Coach Jeff at coach@naturalrunning.ca