Looking to trim up my form

Jericon

Jericon

Barefooters
Feb 11, 2013
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#1
Hello,

I have been wearing VFF's on a daily basis for about 3 years now. I have only started running consistently in them about 3-4 weeks ago. About once a week after a day or two off I have noticed pain in my knees. Brief research shows it is likely runner's knee, which is likely due to bad form. I have been doing a lot of research and one of the biggest things I keep seeing is "Shorten your stride, and make midfoot contact". I think that would help me.

But my question is, is there any technique or action that I can take that will help me do that? What other things should I work on or try to help get my form in better shape?

Thanks!
 
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#2
Try running on the spot (no forward motion) and concentrate on the feeling of landing on the balls of your feet, right on the big toe, and second metatarsal(spelling?). Make sure you do this at 180 beats/min. You can donwload a metronome to your iphone if you have one, I'm sure there is a android version as well, or youtube can help as well. Stand up straight, and hereès the big one....RELAX!!!!
 
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#4
k, I'll be the first one: the easiest thing to do is to run skin to ground barefoot on pavement for a while. As long as it takes. Go out of your way to wherever you feel most comfortable doing so.
It's the quickest, safest way to learn proper form and to not losing it and not having to think about it later. Once you learn form, then you can go minimal. Seriously. From someone who runs minimal (huaraches) most of the time. Lose the shoes.
 
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#5
scedastic said:
k, I'll be the first one: the easiest thing to do is to run skin to ground barefoot on pavement for a while. As long as it takes. Go out of your way to wherever you feel most comfortable doing so.
It's the quickest, safest way to learn proper form and to not losing it and not having to think about it later. Once you learn form, then you can go minimal. Seriously. From someone who runs minimal (huaraches) most of the time. Lose the shoes.
Click to expand...

Yep. What scedastic said.
 
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#7
Should have mentioned that right off the get go!! LOSE THE SHOES!! Once you are satisified with your technique, and you no longer feel pain, then go for the minimals!! The reason I said about landing on your ball of your foot between the big toe and 2nd metatarsal, is that what Lee Saxby teaches, and my coach (Tina Dubois) taught me that way. Not saying it's right or wrong, just what I learned! Have fun, cause once you figure it out, look out!!
 
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#8
Bill Brushey said:
The reason I said about landing on your ball of your foot between the big toe and 2nd metatarsal, is that what Lee Saxby teaches, and my coach (Tina Dubois) taught me that way. Not saying it's right or wrong, just what I learned!
Click to expand...
Might have to give this a try. I just read in a book that 10% of barefoot runners are light heel-strikers. Sounds like there's room for variation.
 
#9
I've got to say, I'm a little leery of going shoeless. I don't have access to a treadmill, so I'll be running around the streets in San Jose. What is the best way to run, completely barefoot, while still staying comfortable?
 
#10
I found that the reality was way less uncomfortable than my imagination had led me to expect.
I run barefoot in Manhattan on a daily basis much of the year (it's my commute) and have very few real problems.
Start off with a run around your block, or less, and grow into the idea. You'll be fine!
 
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#11
If running barefoot seems initially to be a bit too much then maybe start with walking. Then mix in some really short running intervals when you get to a particularly smooth, flat stretch of sidewalk or smooth pavement. Ramp up from there. The point is that we can write entire books on how to run but they will be no more instructive than your own bare feet.
 
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#12
Hello Jericon,
beginnings are always difficult, you must not be impatient in this regard, in some cases the transition to barefoot is compounded when we increase the number of miles we do.
It is best to run less for more days, give all your attention to your technique step, I think it would be a great idea to record a video for a closer look to some anomaly in the form of stepping.
 
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#13
I think it's probably safe to say that most, if not all, of the folks here were where you are: nervous about dropping that shoe safety net altogether. We're a shod culture, so the idea of running in bare feet doesn't exactly recommend itself to us automatically. I was nervous as all get out the first time I left the house without shoes. By the end of that first run, though, I was so amazed that I never again gave it a second thought.

If you really want good feedback on your form weaknesses (or strengths), nothing will be as instructive and as humbling as bare feet on the earth. My own experience has made this truism abundantly clear: running is a learned skill, as is any other sport. Permit yourself the freedom to explore this new way of performing the act of running. You might surprise yourself ( and extend your running life in the process).
 
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#14
Holy smokes! I'd love to go to San Jose and run barefoot! I think it sounds romantic and exciting, and I wonder what's holding you back.

I'll bet that there are some lovely trails in your area to give your feet a real treat, too.
(I just Google Mapped San Jose, CA and saw 2 parks, Grant Park and Santa Teresa Park, with very seriously cool looking trails.)

Start easy, though, and find some nice, civilized paved routes. Cement and asphalt work are the way to go, and serve much better than grassy anything to provide the feedback folks are referring to. Expect to feel tingles after your first several BF excursions. That's your feet coming back to life.

Good luck with your adventure!
 
#16
jjhenry said:
Los Gatos Creek Trail is great for barefoot. Fairly smooth asphalt with little debris. The sidewalks I've run on in San Jose have also been very good: downtown, Rose Garden, Willow Glen, Hamann Park.
Click to expand...

+1 on this. A word of advice: Watch your footing a bit whilst running through old neighborhoods (e.g. Willow Glen) - Some of the older tree roots tend to buckle the sidewalks - nothing major that you can't step over, but if you're not aware of it, you can trip/stub your toe (Same thing happened to me up where I live...)
 
#17
In addition to working on your form you should also correct the imbalance that is causing your runners knee. Make sure you include exercises that will balance out the relative strenght of your hamstrings and quads.

Jim
 
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