Think of a ballet dancer.
She is NOT excelling at her craft due to 'foot gear,' or to some manner of overly padded shoe. The truth, in fact, is just the reverse. A dancer's shoes are notoriously thin, offering her great feel of the surface upon which she performs - yet VERY little in the way of 'padding,' or protection. Pick up a pair of such shoes. Take a look at their nearly nonexistent soles. And you'll see this is so.
So what is her secret to executing her craft, without injury? And how can she do so, on surfaces many might deem, 'dangerous?' Well, I'd contend: It has far LESS to do with protective gear, equipment, or padding - and rather MORE to do with her well-practiced, reliable technique. Which allows her to land softly, lightly on surfaces that, to one without her training might seem 'dangerous,' to knee or joint.
Such is the case in the milieu of bare-foot, or 'minimalist shoe' running. Good, reliable technique is the 'secret' to injury-free success. Whereas equipment and protective padding is mightily close to 'nonexistent,' in the matter.
Examples?
The 'Marathon Monks,' of Japan. Who, in all manner of inclement weather, among rocky, mountainous terrain, run in home-made sandals made of rice. In fact, they run a marathon a day in such conditions, at times for years on end. Is the secret to their success in their chosen, 'equipment?' Well, as the sandals they wear, often must be replaced twice per day, I'd say: 'Not.'
Then there are the Tarahumara Indians of Mexico's Copper Canyons. Who perform similar feats, running hundreds of miles 'at a stretch' in sandals of tire, and rope. They are the subject of the bestselling book, Born to Run. In which the author, who once suffered injuries that prevented him from running, found that more padding on a given shoe, actually allows the runner to 'get away with' improper technique. Which more often than not will prove detrimental to his or her joints, tendons, and ligaments, in the long run. And this is the EXACT type of technique (or, 'poor form') that he could not engage in, while running bare foot or in minimalist shoes.
More:
There are a growing number ultra-marathon runners in the U.S., who run hundreds of miles in thin, padding-free sandals; or in thinly soled, so-called 'five fingered' shoes. Which protect the foot from objects like glass, spiked rock, sharp sticks and the like. Yet which offer literally 'zero,' in the way of cushioning, or padding. Speaker 'Bare Foot Ted' McDonald is one example of such a runner; author Chris McDougall (Born To Run), another. Of the power of good running technique, as opposed to equipment or protective 'gear?' I'd say, of all the above:
'Good examples, indeed.'
I threw out my expensive running shoes, and began running in homemade sandals, several years ago. And I can tell you this: After mastering good, 'barefoot form,' my knee joints have never been stronger. The connective tissue, the tendons and ligaments of my ankles, have become what some might call, 'inhumanly' strong. And ankle or foot pain while running, which I once suffered, quite often? Well, these are ailments of the past, for me.
Also: Due to the economical form required to run without padded shoes, I've learned to land softly, lightly with each step; even over terrain of gravel, concrete, or rock. This not only improves strength in the feet, ankles, and knees, yet allows one a truly irreplaceable level of freedom, when stepping out for a run. Once acclimated to good technique? You can run anywhere, without fear! Plus: The practice of 'minimalist' running - in addition to my regular calisthenic routine - has helped me develop what I'd call a, 'core of steel.'
You can do the same - here's how:
First, forgo your standard running shoes in favor of a 'minimalist shoe,' or sandal. I prefer homemade sandals of outdoor carpet (or strips of tire), and rope. These are often called 'Huaraches,' and are the chosen footwear of the Tarahumara Indians I wrote of earlier. Such sandals are supremely light on the foot. They are equally as, or more comfortable, than any running shoe I've ever worn. And in my experience, they offer just the right amount of protection against ground debris - while still forcing one to learn to land softly, upon any terrain.
You can find free videos on several internet-based social media sites, with good instruction on making 'Huarache' sandals. In fact, I've made a few videos of my own, on the subject - ones I consider simple, useful, and easily followed by ANYONE with the commitment to begin a challenging, yet highly beneficial, 'bare foot journey.'
On running technique: It's beyond the scope of this short article to cover the entire protocol necessary for successful, injury-free, 'minimalist' running. Yet I can give you the basic, most critical elements.
Bend your knees a bit more than you might think necessary. This helps avoid shock to the knee-joint. Land on the 'ball,' or center of the foot with each step; then, before lifting it, allow the entire foot to rest upon the ground. Take short, efficient strides. Do not 'reach' far ahead of you while running. As this tends to cause one to land upon the heel with each step; a certain 'recipe' for knee pain. Keep the back straight, and lean forward at the waist with each step - NOT with the entire body. Follow these basic tenets, and you'll be WELL on your way to good, injury-free, 'minimalist' technique.
For an EXACT analysis, and well-photographed 'break down' of that technique, read Ken Saxton's excellent book, Barefoot Running: Step By Step. In my opinion? This is the best of the many books available on the 'why's' and 'how's' of minimalist running. Add it to your library. Read it. Begin implementing the technique. And if you're anything like me, you'll likely wonder why you'd never tried this before.
You'll learn to land comfortably, softly upon the terrain you cover, no matter its 'toughness.' Rock, gravel, or concrete? You'll learn actually to appreciate such 'obstacles.' As they have a way of forcing the foot to adapt, to learn in its own way, and to grow to accommodate even the most challenging mountain trail - or for that matter, the most pitted city street. You'll develop as I have, a 'core of steel.' As minimalist running engages the abdominal area in a way unknown to the 'highly equipped,' shoe-clad runner.
Ah yes! And injuries to the knee or ankle? You'll likely find as I have, that with minimalist running, the connective tissue of your knee and ankle becomes so strong as to make such challenges for you, a thing of the past. In fact I'd say:
'You can bet your life, on that.'
Yes, there's a reason indigenous cultures - the Kenyans of Africa, the Marathon Monks of Japan, and the Tarahumara of Mexico - run joyfully, and largely injury-free, for a lifetime. Whereas their more 'advanced,' western counterparts? Well I'd contend, with regard to the injury issue, they 'pale' by comparison. As, in cultures wherein children run barefoot, or 'minimalist style' throughout youth - knee, ankle, or joint pain, and the need for protective measures to address them, are all but nonexistent. Can the same be said of western cultures, complete with the highly expensive, heavily padded shoe? I'd say:
'Far from it.'
Follow the basic instructions here. Embrace the minimalist style of running today. As it'll be an addition to your fitness arsenal that'll help make of you the type of athlete that looks forward to, rather than 'dreads' as many do, the extended hike or run. Read that Saxton book, as well! And remember to keep your knees bent, back straight, and stride, economically short.
Do all this? And you'll not only develop a new skill that'll serve you well for life - yet more. You'll build a bond, or commonality between yourself, and among the greatest runners on earth. You'll learn to land comfortably, lightly with each step taken. And I say, from experience: ''This is a great contrast to the 'no pain, no gain' approach!''
No, the minimalist running way may not 'make a ballet dancer' of you - though you'll be 'taking a page from her book,' indeed. Yet I'm willing to bet this: The technique, when mastered, will supply you with a newfound appreciation for that oft-forgotten idea, 'less is more.' Either that, or this practice - given you'll likely be running so efficiently and quietly, even atop the 'crunching' of gravel, the rustling of leaf, or breaking of twig - may impress another good, valuable notion upon you:
'Tread lightly.' And, 'leave no trace.'
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