This article was taken from the February 2011 issue of Wired magazine. Be the first to read Wired's articles in print before they're posted online, and get your hands on loads of additional content by subscribing online.
Feeling a twinge after your most recent run? You're not alone: up to 80 per cent of runners suffer injury each year, for all the running-shoe industry's best design efforts. Lee Saxby, a running-technique specialist who features in Christopher McDougall's barefoot bible Born to Run (Profile), explains the shoeless solution.
The barefoot philosophy
Saxby describes running in thick-soled trainers as "like trying to do wine tasting with a nose-clip on". The more clutter you have between the soles of your feet and the ground, the less sensory feedback your brain is getting, which is "exactly the information you need to get a perfect running movement".
Discover ancient muscles
Walking barefoot as often as possible will lengthen your Achilles tendon, which you'll rely on when running barefoot. "You also need to be able to do a deep squat, as hunter-gatherer populations do around campfires," says Saxby. "Once you can do that properly, you're ready to run."
The perfect shoe for the job
"Barefoot running does not necessarily mean running 'barefoot'," explains Saxby -- our fleshy feet are vulnerable to puncture wounds. The ideal running shoes must feel as if you have nothing on your feet (see Test, 12.10) but still protect you from temperatures and sharp objects.
Find the perfect rhythm
Walk for a minute then run for a minute, bearing in mind your posture, rhythm and relaxation. To find the right rhythm, aim to run at a cadence of 180 steps per minute, for a distance of no more than 2km. A metronome device will help you find this rhythm. "As soon as you drop away from this pace, walk."
Run in straight lines
Your head and body should be in a straight line, so that when you run your feet land directly underneath your hips and your chest is leading the way. "Strike down on the ball of your foot, rather than your heel," says Saxby, "so you feel yourself using your plantar fascia and your Achilles tendon."
Pace your race
When you can do 2km at the right cadence, increase the distance, but by no more than ten per cent each week. After that rhythm becomes your default setting, you can concentrate on other variables. "Don't worry about speed or distance until your movement pattern is right."
This article was originally published by WIRED UK
