Craig Richards - The Complete Idiot’s Guide to Barefoot Running

Table of Contents

Every so often an innovation comes along and surprises us by transforming the way we think about, play, and enjoy sports. Bikes have gotten lighter, swimsuits more aerodynamic, and golf clubs more precise. We know more about our own bodies, ways of training, and how to prepare for events than ever. We can all thank science, ingenuity, thinking outside of the box, and dedicated athletes for allowing sports to evolve to higher levels.

Running is no exception. The sport has also undergone transformations that have taken it to heights once thought unreachable. Somewhere along our recent path of discovery, however, we forgot about the crucial role our feet play in helping us respond to the world around us. In essence, we have taken them out of the running equation entirely by developing shoes that control every aspect of how we run.

Thats where barefoot running comes in. Taking a step forward involves taking one step back. Barefoot running is a new way to think about how we were meant to run: more naturally, efficiently, and without injury.

By allowing your feet to feel, flex, and respond to the ground, you will build strengths that you never even knew you possessed, from more robust feet to stronger legs and proficient form. Barefoot running will teach you much about your own body and its abilities. It will help you build strength and improve your form. It will help you take your running to the next level.

Because it is paramount that you take it slowly while your body builds itself stronger, we have put this guide together to help you easily navigate your way through all the essential stages. We give you an overview of barefoot running, reasons to let your feet lead the way, a history of the modern running shoe, and what medical conditions might limit your barefoot running ambitions. We become your personal coach, teaching you how to get your feet used to feeling the ground, how to plan ahead, how to overcome barriers, and how to perfect your form along the way. We let you decide if minimal footwear (barefoot running shoes) is really an option for you, then head off-road into the wild outdoors to get your feet accustomed to all kinds of terrain. Youll also learn about managing weather, dealing with injury, and avoiding possible perils along the way. Lastly, we assist you in taking your own running further. Learn how to run both faster and longer, whether barefoot or in minimalist shoes. We also talk about the importance of nutrition with a natural, bare perspective.

When it comes to barefoot running, the sky is the limit. Enjoy both the journey and the destination. It is all a part of the barefoot fun!

We have divided the contents of this book into four parts to make the information easy to digest. Inside, youll find information that appeals to both the novice and well-established runner wanting to learn more about the various ways barefoot running might benefit them.

Part 1, An Overview of Barefoot Running, gives you a thorough overview of the world of barefoot running. From the benefits to the arguments against it, we help you make your own informed decision about barefoot running. We take you on a historical adventure to learn why shoe design has changed so much over the years. We also help you through the tricky steps of assessing whether you should seek medical advice before running without shoes.

Part 2, Getting Started on the Right Foot, helps you get started with the art of barefoot running. From strengthening and stretching the feet to walking and eventually running shoeless, you will learn how to make a full barefoot transition. Learn about the fundamentals of technique to make yourself an efficient, forward-motion machine.

Part 3, Surviving the Elements, talks about the new world your feet will experience without shoes. Decide for yourself if minimal footwear might be right for you. Learn how to handle all the facets of barefoot trail running like a pro. Become proficient in running all year long, no matter the weather or temperature. And when accidents happen, know how to take care of your feet, legs, and body to not only assess but prevent injury.

Part 4, In the Long Run, discusses how you can take your barefoot running to new levels by gradually focusing more on distance and speed. Train smarter than ever by listening to your body, and learn to compete barefoot or in minimal footwear during your favorite events or races. Finally, find out the secrets of barefoot nutrition and the importance of fueling while training your body to run more naturally.

To make things both fun and easy, we have included several sidebars of helpful information:

I would like to thank my beautiful wife and daughter for all their love and support whilst I was writing this book. I would also like to thank the intellectuals who paved the road to the barefoot revolution: Steven Robbins, Benno Nigg, Joseph Froncioni, and Daniel Liebermanwe owe it all to you. And lastly, I am grateful to the running shoe manufacturers who made this book possible by creating an entire generation who have forgotten how to run naturally.

Dr. Craig Richards

I would like to thank Fazia for her continued love and support as I pursue my writing and barefoot running dreams. I would like to express gratefulness to my agent, Mr. Bob Diforio, for his receptive and friendly modus operandi. Thank you also Mr. Tom Stevens at Alpha/Penguin for his belief in this book. I am indebted to Abbie Mood, the managing editor of www.Barefoot-Running.us, and JoAnna Haugen for their insight and editorial prowess. Terry, my eternal equal (a.k.a. loving twin brother), this was your brainchild as we ran shoeless that summer eveningI hope you enjoy! And Craig, thanks for all your hard work!

Thomas Hollowell

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