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A How-To Guide For Safely Transitioning To Barefoot Running And Movement Training
What's In The Book
- An 8-week training timeline with scheduled exercises, run times, ramp-up exertions, and scheduled down times.
- Links to videos of low impact activities, stretches, and exercises for overall fitness.
- Techniques that minimize over-use injuries and optimize over-all health benefits.
- An overview of the barefoot running world including the best blogs, web and social networking sites, apps, organizations, and minimalist running shoes.
Chapter Overview
- Step 1: The Top Concepts You Need To Take From This Book.
- Step 2: Short Look At Bipedalism.
- Step 3: Why Barefoot?
- Step 4: How To Start Barefoot Running.
- Step 5: How To Get Connected With Others.
- Step 6: Which Minimalist Shoe Would Work For You.
- Step 7: Barefoot Walking & Running Techniques.
- Step 8: How To Cross Train For Barefoot.
- Step 9: How To Restore Soft Tissues.
- Step 10: The Barefoot Training Schedule.
- Step 11: Nutrition
- Step 12: Supportive Technology
- Pros and cons of how shoes affect our feet.
- Why shoes can lead to bad movement habits.
- Why our bodies change and adapt due to posture.
- What is Hallux Valgus and how does it create bunions?
- The dos and don’ts of barefooting.
- The complexity of the foot structure.
- How the foot absorbs shock.
- Why proper barefooting technique uses all the body’s joints to absorb force instead of one.
- Why running/walking speed changes affects pain issues.
- Safe guidelines for beginning barefooting.
- The “short foot” technique, used for strengthening your arches.
- 6 stretching self-assessments to find the tight points that need extra attention.
- 5 activities to do to improve your balance.
- What to look out for while running!
- Resources for meeting barefoot running groups.
- Some information about minimalist footwear.
- The barefoot walking/running technique
- A sequence of 8 Warm-Up moves.
- 6 strength raining moves.
- Diaphragmatic breathing technique
- How to use a foam roller or tennis ball for soft-tissue work
- How to build up your body over the course of an 8 week program.
- Nutrition recommendations.
- 3 Smart Phone apps designed to improve your running performance.
- A list of blogs and websites for discussing and learning more about barefooting.
Here Are Some Of The Specific Things You'll Learn
- Sales Rank: #5363123 in Books
- Published on: 2011-09-20
- Original language: English
- Number of items: 1
- Dimensions: 11.00" h x .15" w x 8.50" l, .38 pounds
- Binding: Paperback
- 64 pages
About the Author
Charlie Reid B.S., CSCS, CPT, is a personal fitness coach, fitness writer, and business consultant based out of San Francisco, CA. His passion lies in helping others realize their physical potential through training smarter and learning to move their bodies in the most efficient way possible. He believes that physical health and well-being can be distilled from learning to master one’s own body through guided discovery and consistent practice. Besides running and training barefoot, Charlie also shares a strong passion for music, and is a session bassist for local artists and touring bands.
Josh Leeger M.S., NASM-CPT, has a Master's degree in Kinesiology (human movement science) from San Francisco State University. He has been a certified personal trainer since 2001, and has coached and trained men and women from every age group and activity level, from couch potatoes to competitive athletes. His interests are in human evolutionary behavior and physical activity.
Most helpful customer reviews
3 of 3 people found the following review helpful.
Want to try barefoot running? Start here.
By Cory
It's pretty simple, do you want to try barefoot running or think you might want to try barefoot running? Start with this low investment book and go from there.
People had been talking about barefoot running and showing up at Starbucks with those mildly annoying Vibram toe-shoes, so I finally wanted to either try it or rule it out as something 'not for me.' I stumbled upon this book when searching for a comprehensive run down of the activity before I gave it a whirl.
This book gave me the information and guidance I needed to decide for myself. I decided to try it and have liked, if not loved, barefoot running ever since. The book I really liked though, because I didn't hurt myself barefoot running and now can be annoyingly authoratative on the subject at dinner parties.
3 of 3 people found the following review helpful.
Look Elsewhere
By Kelsey Wood
This book is only mildly helpful. Very short and not worth the money. There is nothing in this book that you can not get from the internet. Merrell shoe company has a more detailed plan on their webpage if you are going to run with "minimilist shoes" and if not you can get plenty of info from Barefoot Ken Bob's site. I bought this one thinking it was going to have a good training plan but I was disipointed.
3 of 4 people found the following review helpful.
How to Run Naked
By Nate
Josh and his colleagues have created a book full of valuable information, not only for barefoot runners, but for runners everywhere. 3 major positives stood out:
1. I have followed Josh's work in the industry for some time. One of the consistent themes in his overall content is the combination of evolutionary theory with modern scientific research. Too many Paleo/naturalist coaches simply fall back on the unconvincing "because that's what caveman did" argument. As a modern athlete seeking the achievement of modern athletic goals, I appreciate that Josh always backs up his theories with sports science. There is a big difference between theory that sounds good on paper, and approaches that work in the real world of the athlete. Josh delivers again with this book.
2. The sign of any good fitness writer/coach is proper progression in a program. Too many programs only address one demographic without tailoring it to fit different populations' needs. Josh and his colleagues understand its not as simple as a universal proclamation that everyone must now run everywhere barefoot. They give guidance and tips to complete beginners all the way up to advanced barefoot runners, and everyone in between. Sample programs help you progress at the proper rate. And in a world full of dogmatic approaches, they even tell you how to incorporate barefoot running into a more traditional shoe-based running program.
3. As a trainer, one of my biggest objections to running is those people who use running as their SOLE/ONLY mode of exercise. The repetitive nature of running can lead to muscle imbalances, joint wear and tear, and chronic pain. As a kinesiologist, Josh understands this. He shows you how to incorporate running into a comprehensive cross-training program and prevent these negative side effects. For example, the book provides stretches and strengthening exercise for the muscles surrounding the hip, ensuring proper alignment and functioning.
If you are an avid runner, I think this book is a wise investment. I was left with only one question.
They taught us how to run barefoot. When will they teach us how to run naked?
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