Wednesday, August 31, 2011

Barefoot Ted is going on a persistence hunt

From BF Ted:


I'm going on a persistence hunt in Wyoming this weekend.  Barefoot Ted is assembling a team of special ops Luna Sandals space monkeys. We're hunting pronghorn antelope.
I'm quite sure that I'll be the worst runner by far.  But it's not about that.  Persistence hunting is a team sport, and it's about your team keeping that animal above it's trot-gallop transition speed as much as possible.  Mammals, except humans, don't sweat -- they pant, and when you keep them in a gallop, they can't pant.  So they overheat and die.  I'll carry water as far as my legs will take me.  And of course, hunger will be a powerful motivator.>>

Many of you have probably seen this, but here's the awesome (and successful) persistence hunt footage in the Kalahari:

To hear what will surely be an epic story, whether he succeeds or fails, sign up for the New York City Barefoot Run on September 24-25th.

Tuesday, August 30, 2011

Designer Debuts Recyclable Minimalist Running Shoe

Updated: Aug 29th 2011 5:35 PM UTC by News
This new recyclable shoe is as green as it gets. Photo: TVNZ
It has five separate parts that can be replaced when need be.
The green revolution has met the “Born to Run” revolution. According to the Web site TVNZ, a New Zealand designer, Nicholas Couch, has won the James Dyson award in Auckland for a barefoot-type shoe that helps runners interested in barefoot running by allowing the foot to move more naturally and reducing injury.
Couch, 23 years old, notes that his design is unique, because it is the only sustainable barefoot-style shoe that features replaceable and recyclable parts.
“Often, these shoes are discarded when only one part – usually the sole – has worn out while the rest of the shoe remains in good condition but goes to landfill,” he said.
Couch’s shoe is made of five parts with each part designed to be discarded when required. This eliminates the need to discard the entire shoe and thereby extend the shoe’s overall life.
A bonus: the shoe is not made with glue adhesives, which are sometimes toxic. All parts of the shoe can be broken down to its original parts and recycled.

Funny: Internet Meme Comparing USA Ultra Heroes To International Ultra Heroes

Monday, August 29, 2011

( the opposite of what the Navy determined) ‘Toe shoes’ get the boot, Army-wide

The US Army, obviously a slave to conservative fashion: “The decision was based on the lack of conformity with the Army’s conservative professional appearance,” said Hank Minitrez, a spokesman for Army G-1.

By Lance M. Bacon - Staff writer
Posted : Monday Aug 29, 2011 7:33:02 EDT

An Army message about footwear certainly stepped on some toes.
The wear of shoes that feature “five separate, individual compartments for the toes” is prohibited in All Army Activities message 239/2011. Such shoes “detract from a professional military image,” the message said.
Soldiers are not allowed to wear them with the individual physical fitness uniform or when conducting physical training in military formation.
When Army Times first reported the rule, it drew an immediate response from runners. Many said the Army was forfeiting safety and performance for aesthetics.
The decision was made by Sergeant Major of the Army Raymond Chandler and his board of directors, which is composed of key command sergeants major.

Runners Ditch Shoes for Race at Riverside Park (Grand Rapids, MI)

Hundreds of runners from across the country headed to Riverside Park in Grand Rapids for a 5K race and fundraiser.
Many ran without their shoes.
"Wear shoes, run bare, just get out there," said Rob Sanchez, a runner who started going barefoot several years ago.
"I was always injured one way or another, so since I've lost the shoes about two and half years ago, I've been running pain free and injury free," he said. 
Sanchez participated in the Merrell Naked Foot 5K, the first ever national barefoot race series in the country.
Grand Rapids is one of seven stops in the U.S.
"I think the whole barefoot movement is something that has sparked interest," said Race Director Kerri Delacher.
"It's not just about the barefoot movement, it is about the movement. Our main goal is to get people excited and get people outside moving around."
The race also included a shoe drive. Organizers collected hundreds of shoes that will be donated to needy families in Japan.

Recent Luna Huarache Update

I have a pair of 8mm Leadville pacers from LunaSandals.  I feel they are too thick for most running, my new advice for sandal running is "Start Thin"!  In taking my own advice, the original Lunas are 6mm and offer much more ground feel.  I took these on a very challenging trail run this weekend (through hurricane Irene damaged trails).  Sadly Leather separating from the Luna's foot bed. Went through many puddles and mud on a long trail run. Seems the leather changing shape over powered the glue that was holding it.  I will smear either bathroom caulk or gorilla glue to re-adhere the leather down to the rubber.   When these layers are separated the gap will hold mud and debris.  They are now classified as "in need of repair".  The original Luna is available here.

We Need More Clinics Like This Around

The Hadley Clinic was recently featured on the front page of the Grand Rapids Press.  The article focussed on the benefits of barefoot running and featured Scott Hadley along with a few other local barefoot runners.  You can read the whole article here.

<<Barefoot running has been shown to be much gentler on the body than other forms of running.  A different landing technique, a different posture, and shorter steps allow the body to absorb shock more efficiently and with much less strain on joints and muscles.
Many runners have tried barefoot running with improper form and have gotten injured.  So if you are interested in the benefits of barefoot running, you MUST learn proper form.
Contact the Hadley Clinic if you want to learn how to run barefoot.  Private and group lessons are available and reasonably priced.>>

Saturday, August 27, 2011

Run Impact Free

Decrease the mass of your body that comes to a stop by 4-fold by changing which part of your foot lands.

I Hope You Have a Crock Pot!! (Paleo recipe, few ingredients, but VERY good!)

Tools you may Need:

  • Crock Pot
  • Kitchen Knives

  • 1 Whole Chicken, giblets removed and cleaned, mine is 4 lbs
  • 1 White onion, sliced
  • 2 Tsp Paprika
  • 1 Tsp Sea Salt
  • 1 Tsp Onion Powder
  • 1 Tsp Dried Thyme
  • 1 Tsp White Pepper
  • 1 Tsp Cayenne
  • 1/2 Tsp Garlic Powder
  • 1/2 Tsp Black Pepper
  1. Pat dry your entire chicken inside and out with paper towels
  2. Line the bottom of your crock pot with the sliced onions
  3. Place the chicken in your crock pot on top of the onions
  4. Combine all remaining ingredients in a bowl and mix well
  5. Using your hands, rub this mixture over the entire chicken, inside and out and make sure you lay it on thick and don't miss any spots
  6. Place the lid on your crockpot and cook on low for 6 hours or until your chicken is done
  7. Serve with the side of your choice and Enjoy

Friday, August 26, 2011

200 Yard Rule Start Barefoot Running

By Steven Sashen:  Steven was on a panel discussing barefoot running.  During Q&A, the panel was asked 'how do I transition to BF Running?'  See why Steven had to interrupt the PT Professional in the middle of their poor answer: Link Here

Coupon For Huaraches and donation! (From BF Ted)

201108031505.jpgBad timing for me i JUST ordered another set of Lunas for me without knowing about this coupon.  But you can take advantage of it. Link here 

Reebok's Take On Minimalist Shoes

Reebok's version of minimalist footwear 'RealFlex', a running and training shoe that attempts to deliver on lightweight and flexibility. I have not tried these, they are catching on at my gym.  Looks like they still think we need a raised heel.  I predict this 'feature' will be gone soon. 
Their words: <<RealFlex is truly the best of both worlds – it’s natural movement. Perfected.
RealFlex features 76 independent “sensors” on the bottom of the shoe strategically positioned to adapt to all training surfaces. These “sensors” work together throughout an athlete’s stride, promoting natural movement and flexibility, while protecting them from the elements associated with barefoot running. The result is a shoe that delivers all the benefits of barefoot running with the protection of a traditional athletic shoe.>>  More here 

Thursday, August 25, 2011

A Complaint From the Fashion Police (??)

This woman thinks how inappropriate it is to wear minimalist shoes because they look like you're wearing black dress socks. She also feels that such minimally shod people are smug about their choice in footwear. When I got my first pair of VFFs in summer '09 I enjoyed the attention everyone asking "what was I wearing??" I had my 17second speech about foot strength down :). She seems to feel it's a male thing to wear such footwear, we obviously are in different social circles.  Her article is HERE  - (what do you think?  kind of a cVnt?  or she has reason?)

Quoted from the article: <<Because that’s the final thing: I am probably over-analyizing, but the people who walk around in these shoes tend to give off of an air of secret-specialness. They don’t necessarily act like they’re thinking, “get a load of my rad sock-shoes,” but you can tell that there’s something slightly suspicious going in their mind. Something slightly evil made them decide to put on these weird foot-shoes instead of a more traditional shoe.

So just stop. Use your barefoot shoe for what they were made for: running. You wouldn’t like to see a businessman walking around town in a blazer and a speedo, nor would you feel right seeing your lady bus driver wearing nothing on top but a sports bra. Those shoes are made for running, not walking around, so get with the program and stop making us think about your feet.>>

Wednesday, August 24, 2011

Wilderness Workouts

Next time you're out for a trail run or hike, give some of these moves a try! Make a list like 50 pullups, 50 'jump ups', etc... find a spot to do them in new place!

Adidas Offering a Minimalist Shoe?? (with video)

Adidas BareAdidas is going barefoot.
The world's second-largest athletic company unveiled its first "barefoot" training shoe Tuesday, which is designed to mimic the experience of exercising barefoot while providing the protection, traction and durability of a shoe. The Adipure Trainer, which is a cross between a glove for the feet and a traditional shoe, hits U.S. stores in November priced at $90.  Read More Herepics Here

Tuesday, August 23, 2011

Good News, Today We Received the Barefoot Runners Society's Stomp of Approval

Stomp of Approval

Plantar Fasciitis, 3 'simple' steps for Prevention and Treatment

Step 1) Reduce Inflammation
-          Ice (Rolling a frozen Dixie cup works well)
-          Topical Anti-Inflammatory, preferably Myomed
-          Anti-Inflammatory
-          Soft Arch Supports (When not strengthening)
Step 2) Break Up Scar Tissue/Stretch
-          Deep tissue massage every 3rd day
-          Roll a Foot Rubz ball (preferable) or Golf/Tennis Ball regularly
-          Stretch Calves & Feet (Especially before getting out of bed-Lots of stretches on the internet)
Step 3) Strengthen (Most Important Part)
-          Start with 30 seconds of barefoot running/walking on soft/natural surfaces and add 30 seconds every day or 2 (Probably the single most effective way to eradicate PF; subtract this time from your regular workout, i.e. 30 Minute Regular Workout = 29 minutes in shoes, 1 minute barefoot)
-          Pull in a towel w/toes and repeat
-          Pick up marbles w/toes and spell alphabet
-          Stand on one foot (affected foot):  1) Waiting in line, standing at work, whenever, wherever   2) As an exercise: barefoot eyes closed on carpet

Link 1, Link 2 

Buy an Arch Exerciser, or for cheaper, do some Toe Walking:

Monday, August 22, 2011

Another Article That Has it Wrong

Toe Stress Fractures and Barefoot RunningToes being responsible for forward momentum??  This article has an interesting and flawed version of what barefoot running form is all about.  The say: "The pad of your foot near the toes is much better at absorbing impact, but the toes are responsible for producing a lot of forward momentum."  This doesn't make sense.  When barefoot, toes splay out for balance and a tiny amount of shock absorption. When it's time for your foot to leave the ground - PUSHING - is NOT what you should be doing.  See Mantra section, it's lift-lift-lift-lift-lift.  Drive heel towards butt and drive knee fwd with an intensity proportional to your fwd lean.  Easy peasey.  "toes need to launch you" ??  <face palm>

Read more Here

Friday, August 19, 2011

Inov8 Evo Skins Review

Inov-8 EvoskinI couldn't wait for these to come out!  Inov8 is a popular shoe brand at my Crossfit gym.  I tried these shoes out the other day.  
  • They only come in small-med-Lg, so the odds of them fitting you well are low-medium
  • They are impossible to get on.  It tok me a while to notice you could unsnap the straps, but resnapping them once they're on is a chore.  I really broke a sweat, mainly because of lack of flexibility.  Bending and fiddling with shoes for minutes is a pain.  This would be mitigated through practice
  • I have two worthless smaller toes that would not go in to the proper slots.  I fixed this however by adding a small amount of lotion to my feet- then BAM they fell into fitment. 
  • Note the holes at the end of the toes? Those are for air escaping when donning and sweat escaping when exercising.  Now this is pretty nasty: After doing a crossfit workout, sweat SQUIRTED out of these holes.  It was disturbing to watch.  For a 'shoe' with so much open space, they are very hot.
  • The shoe was very slippery with sweat (even before I figured the lotion thing out).  I tried to do things like 'karoke' and it is dangerous to have feet sliding in shoes.
  • My WOD consisted of box jumps and olympic lifrts, not appropriate due to feet sliding inside of shoe
  • So, no good for sports like crossfit.  The next day, I wore these shopping on my feet for hours.  I was losing circulation in toes and ended up barefoot.  
  • Here's the Good!  what an attention getter, people love the looks.
Another good review here

Zhik - Outdoor Retailer 2011 Summer Market

Another Minimalist shoe vendor entering the market. Plimsoll type shoes, great for casual wear. I will be looking for a review for them used as a running shoe.

Thursday, August 18, 2011

The Science of Barefoot Running

This Report appeared in the Journal of the American Medical Athletic Association.  My hero DR Daniel Libermann, the 'barefoot DR' said “If you think barefoot running is a fad, then it’s a two-million-year-old fad.”According to Dr. Lieberman’s research, injury rates have not declined in 30 years even as major advances seem to have been made in running shoe technology over that time. Some 30 to 70 percent of habitually shod (shoe-wearing) runners are injured each year, he added. And with all the advances in motion-control running shoes, Dr. Lieberman stated, there is no evidence that they prevent injuries. 

“About 75 percent of runners today are predominantly heel strikers,” Dr. Lieberman said. “Heel strikers generate a collisional impact. Running shoes make it comfortable to heel strike.”  Rest of the story

How To Make Your Huaraches

I've seen a few how-to vids on this subject and I find this one to be pretty good. Notice min 2:10 on video 3. This is critical to make the string follow between the 1st/2nd metatarsal. Crossing the long 2nd metatarsal bone is where I experience chafing.

This guy was clever and converted some cheap flip-flops. (although the sole material is probaly overly cushioned, it's a thought:

Wednesday, August 17, 2011

Today's Quote From Gordon Pirie

The shoe manufacturers have taken on the role of God. They think that He made a mistake in designing man's foot, and that they are going to fix it overnight!

The most common misconception concerning style becomes immediately apparent by looking closely at a typical pair of modern running shoes. I find it impossible to find running shoes today which are not heavily padded at the heel, and which have a relatively small amount of protective material under the ball of the foot - especially under the toes.

Any athlete who has grown up wearing these shoes unfortunately comes to the conclusion that it is proper to run by striking the ground with the heel first. This assumption follows from the way the shoes are designed, but is absolutely incorrect. You will not find athletes in the Olympic Games racing on their heels in heavily-padded running "boots".

An entire generation of runners is being destroyed (and/or prevented from achieving their full potential) because of having to run in shoes which make correct technique impossible. This undoubtedly contributes to the millions of injuries which keep millions of runners from training fully every year.

Funny: Flat Metal Shoes? This Guy is High!

Caleb Westfall, of Waikoloa, Hawaii, completed the Big Island Marathon on 31-inch stilts in a mind-stultifying time of  7 hours 37 minutes and 11 second, knocking 52 minutes off the Guinness Book of World Records for the fastest marathon on a pair of gravity-defying peg legs.  It's difficult to ascertain what kind of running shoes Caleb was wearing when he completed the Big Island Marathon in Hawaii, but his 31-inch high stilts definitely had flat, heel-less bottoms-- the ideal solution for barefoot-style least for the stilted set looking to go vertical.

Tuesday, August 16, 2011

Do "I" Have To Buy Minimal Shoes?

An alternative, grab some tools and make your current shoes zero-drop and mo'-better flexible'r, :).  In the picture planar slices were taken off the heel part of the shoes until the heel raise was zero.  Try it on an old pair and see if it wakes up muscles you haven't been using.  ((shorten that stride!))

Ancestral Health Symposium

Must-Hear Podcast Interviews After Attending The 2011 Ancestral Health Symposium

I did not attend this conference, but I've gotten to hear highlights from my Robb Wolf podcast.  The development of our species overcame many obstacles by tweaking their lifestyle, diet, etc. It would  be a shame to just unlearn all that data, all those lessons-learned.  Just browse the links and see if something grabs you.  

Monday, August 15, 2011

Ladies n' Gentlemen, a Nice Ultra Vid

Vibram’s first dedicated FiveFinger trail running shoe

Vibram Spiridon LSVibram SeeYaThe Vibram Spiridon LS, a 6.8 ounce (US men’s 9; 5.1 ounce US women’s 7) shoe has a 6 mm stack height throughout with a 3.5 mm outsole. There are more lugs than other Vibram running models and these lugs are both more textured and include more edging to improve bite into the ground. The Spiridon LS features a “3D Cocoon,” a very strong nylon textile that’s baked into the sole to disrupt impact. The 3D Cocoon runs the length of the shoe. The shoe includes a slightly beefier upper that includes significant toe bumpers.  Vibram will also be releasing the SeeYa, a 4.8 ounce “performance model” for dedicated minimalist runners. It’s got a significantly reduced upper as well as a Bikila informed outsole with the midfoot and some other portions cut away. Even the velcro straps have cutouts to reduce weight. I’ll assume that all those interested will have seen this model in the barefooting corners of the internet.

Foot, Lower Leg, Core and Plyo Exercises for Runners

Barefoot/Achilles/Plantar/Soleus Work

Natural Running Panel Discussion Parts1-8

Looks like this is how we'll spend our work day... watching this panel :).  First question to the panel was 'why do you run'?  Why do we?  Instinct?

Sunday, August 14, 2011

Navy Changes Course on Minimal Shoes

Navy Doctors say there is no evidence that they'll do any harm, so VFFs are re-allowed.

‘Toe shoes’ rule at odds with medical officials
The Navy reversed a policy banning minimalist athletic footwear in certain situations Aug. 5 despite concerns from its own medical professionals.Despite concerns from its own medical professionals, the Navy has decided to reverse a policy that prohibits Vibram FiveFingers shoes and other minimalist athletic footwear in certain situations.
In a fleetwide message released Aug. 5, the Navy expressly allows the shoes, which are designed with little to no support or cushioning in an attempt to mimic the sensations of barefoot running. Devotees of the shoes say they reduce the likelihood of injuries, but the sports medicine community has mixed feelings about the footwear.  Story Here

Saturday, August 13, 2011

An Interesting Project - an Aboriginal Athlete!

The book 'The Artificial Ape' details many indigenous cultures and the reader gains SERIOUS insight to why these people live this way.  Cultural elitism is simply a misunderstanding of the cultures you think you're superior to.   

Australia is paying respect to its aborigines through 'The Indigenous Marathon Project', a SmartStart for Kids!™ project and we are proud to contribute to helping Indigenous youth and their communities.  Their goal is to produce an indigenous distance running champion; To have an indigenous Australian on the 2016 Olympic marathon running team; and make running, walking and physical activity a natural and regular part of indigenous life.

Story here

Friday, August 12, 2011

Great Podcast! (Interviews With UltraRunning Athletes)

I apologize in advance for taking you away from your work to stream podcasts (but it's what I will be doing today ;) ).  UltraRunning Podcast Here

Ugh, I Could Not Disagree More!

"The medical establishment tends to be conservative on the issue. When asked, David Davidson, D.P.M., president of the American Academy of Podiatric Sports Medicine (AAPSM), stated, "Kids should not be running in 'minimalist footwear' at all and, as in other shoes, should be wearing brand name running shoes with good motion control, cushioning, etc." The Academy's official statement is somewhat more agnostic, stating, "Currently, inconclusive scientific research has been conducted regarding the benefits and/or risks of barefoot running.""

It's statements like these that say "we humans have fixed our evolutionary deficiencies through foam and rubber"??  Sounds like the inability to see the unintended consequences is extreme hubris. The shod 'debate' can be solved with our next generation if we play it smart.  See the related article here

Thursday, August 11, 2011

Learn From Other's Mistakes!

Avoid the pitfalls of too much too soon (TMTS).  

Mistake: <<I set out [barefoot] on a sunny afternoon along my usual route of about 4 ½ miles.  I felt great while being careful to run on the balls of my feet so there would be less impact on my knees and more fatigue in my calves. The change in my running style activated muscles not typically engaged.  I felt inspired and invigorated by the change, but ended up tearing my feet to absolute ribbons.>>

Punishment: <<After the run, I hobbled around for days in Neosporin-covered feet, barely able to walk. >>  Story Here

Respect the Distance (some tips of common sense)


Wednesday, August 10, 2011

Minimalist Shoes Making it Through 100-Mile Races

Ultra Marathon Shoes- RunAmoc DashShoe selection!  This is on my mind a lot lately... with my upcoming 50-miler.  Like most runners, I have a closet lined with running shoes.  I joke that I have ONE cheap pair of dress shoes and the rest are for running/crossfit.  ((Showing you where my priorities are)).  A few custom/hand made shoe companies are popping up lately and I think it's a good thing!  The moccasins pictured to the right are the second such pair that carried a runner through 100-mile ultra.  My 50-miler is pretty technical at the beginning- i'd thought maybe two-different pairs of shoes, but maybe i should commit. Story here. Shoes here.

How Heat Affects Running Performance

New York City Marathon Top Times TemperatureHow Heat Affects Running Performance
There is little doubt that exercise performance is impaired in hot environments. While the effect of heat on performance varies with the sport (for example, less effect on cycling than running), there is a great deal of empirical data showing a link between ambient temperature and performance. Various authors have suggested performance impairments of between 1.6 and 3% in marathon times for every 10 degrees above 55 degrees Fahrenheit. Below is an interesting table from a paper by Scot Montain and colleagues at the US Army Research Institute of Environmental Medicine illustrates the relationship between elite marathoner finishing times and course temperature in the New York City Marathon. The Rest is here

Robb Wolf's Paleo-Solutions Podcast

This week's episode is #92, Robb has guests Mat LaLonde and Mark Sisson.  It was recorded off to the side of the Ancestral Health Conference.  Topics such as diary, de-evolution, sustainability of grass fed meat products (point: in the mid 1800s there were more Bison than there are diary/beef cows today, Bison clip grass to eat, cows pull grass).  I am a big fan of this podcast, Robb recently has added more and more exercise tips, not just diet advice.

His site is here

Tuesday, August 9, 2011

The Gait Guys - Find Them On Facebook and Youtube

I was fortunate to be directed to these guys just in time.  I have been helping out some friends' running issues and in searching for mobility, strengthening, etc I found these Guys.  They are 'the business', many videos with commentaries explaining physiology, and funny commentaries on famous running videos, such as Gaits in the movies :).  Click here to see where the T1000 went wrong!

Vibram has a pair that's a little dressier, better suited for cold weather.

Almost acceptable at some business casual work places?  What do you think? The VFF Bormios looks like a step in the casual footwear direction for Vibram.   The soles appear to be the same as my KSO Treks.  Very good in snow/mud, etc.  I could foresee some difficulty in getting my toes in the correct slots, I use the flexibility of my KSOs to wrangle a couple of my useless mal-formed toes where they belong.  Review is here