My Buddy Oso Polar posted this on the Runners world barefoot running board. Having dealt with Posterior Tibial Tendinitis from running barefoot and doing to much to soon TMTS, I thought this was a great massage and stretching exercise for the Posterior Tibial Tendon. Even though I am basically back to normal, I still massage the muscles and tendons after a long Barefoot run and it feels wonderful.
Sit in a chair and place the ankle of the leg to be massaged on the opposite knee. You’ll be looking right at the medial side of the shin – and post tib. (All of the following assumes you’re massaging your left leg.) Place the thumb of your right hand right behind the shin bone, down by the ankle. The thumb is placed along the bone – so it’s pointing up toward the knee. The fingers of the right hand will wrap around the front of the shin. Now place the left thumb on top of the right thumb. Wrap the left hand fingers around the front of the shin. Start making small circles with your foot. You’ll see post tib contract and relax. Push your thumbs deeply/firmly into the flesh and, while making slow circles with your foot, slide your thumbs up toward the knee. You’ll hopefully be massaging that muscle and releasing any of the restricting fascia that could be inhibiting the muscle movement.
via Runners World – barefoot running – posterior tibial tendinitis.
I have found that Interval training / Hill Speed Work required a completely different method. In high school I was a sprinter. My events were 100 Meter and 100 Meter hurdles. All power came from the hips and legs and was transferred to the ground through the feet pushing off and driving into the ground with every ounce of energy. Barefoot, this would be a difficult task as it would shred the balls of the feet. Some form of protection is required.
Sprinting barefoot requires a much more refined approach. In my experiments I found that a gradual acceleration, straight and aligned body posture with the weight moving through the center of the body, forward knee thrusts engaging the hip flexors, solid arm swings with thrusting back motion, exaggerated lean from the ankles without a bending at the hips and a very solid mid to forefoot plant followed immediately by a strong pull are essential. Any attempt to push off barefoot ends in hot spots and torn skin. Gravity is used to accelerate the body but to increase the speed, a forward drive of the knees and a strong swing of the arms can help increase acceleration without increasing the force exerted on the foot. As you begin to accelerate and decelerate, Do so slowly as to not create accelerating and braking forces on the foot. This is a critical time in sprinting barefoot and avoiding injuries
I like intervals on hills mainly for the added intensity but it also creates a situation where it is very hard to run in bad form. To climb a hill you need a high knee step and an exaggerated knee thrust as well as a forward lean from the ankles.
I included this picture because I love the alignment through the entire body.
via Barefoot Interval training | Barefoot Runners Society.
This pretty much sums it up
Positive side effects of BF Running
- My balance improved, Core work helped there too
- Chronic Shin Splints went away after 7 years steady
- Calf trigger points have disappeared, better hydration may be helping as is foam roller
- Knee pain is gone. Have bad knees, meniscus tears. No pain now
- I smile when I run
- My form has dramatically improved. I am a puller not a pusher
- Oddly, my shoulders don't hurt after long runs. Probably form related
- My heart rate during running is 20 beats lower than when I wore shoes. Could be I run more now.
- Having the time of my life
Negative side effects of BF Running
- Ankles are still adjusting. Posterior Tibial Tendon still inflames occasionally but getting better. Too much too soon did some insult that is not clearing quickly
- People think I am weird, but I guess that was pre-existing
AKA Scooter- The Barefoot Buddha
via Have a medical condition or running-related injury that somehow cleared up when ditching the shoes? Please share! | Barefoot Runners Society.
Definitely Leather. the 1/4″ x 72″ Tandy Latigo lace is the bomb. I reshaped the soles I had and was able to salvage them then pop new holes. This time I will be more careful adjusting. I replaces the nylon cord laces with the Leather and wow, big difference on the Achilles. No more rub and these aren't even broken in yet.
My post at Huaraches – Leather vs Poly | Barefoot Runners Society.
Today I headed out to my favorite (I use the term favorite loosely) running hill. It is about 1/4 mile long and steep.
Historically and Shod I could burn up the hill maybe 6 times at a 7 min pace and was toast. I haven’t run the repeats now for a year. Last time I ran them on this hill in shoes I ended up with a really bad case of shin splints.
This time was different. I was a little scared of the possible injuries and add to that the idea of doing sprints on a hill BF and I was nervous. The first repeat was a cautious 7 min pace. Easy. The next 6 were upper 5′s and lower 6′s. Dang, I was impressed; I didn’t know I could run that fast. The last few were at a slower 7 again and after the urge to upchuck on the last three I called it a day.
I focused on form, pulling the feet, back straight and head high. It seemed to work. I do have slight hot spots in the balls of the feet but really nothing to be concerned about. Heck, If I tried these last fall, I would have been bloody.
Progress
So I want to try out a pair of huaraches but I really am a tight wad and didn't want to shell out cash unless I knew they were something I'd like. So, I tore the soles off an old pair of Margaretville flip flops that fit poorly, do a little trimming and walla! Designer huaraches!They are only about 3 mm thick sot ehre really isn't much and they feel odd. But then VFFs felt odd at firstStill have some trimming and fitting to do but I think it works. Gotta get me some leather straps though, the cord doesn't cut it.
via Runner Communities -barefoot running-designer huaraches its time: Runner’s World Forums.
Hot Day, Humid and a new trail
Submitted by LavaRunner on Sun, 06/06/2010 – 4:02pm.
OK, Lets Blog.
I went for a little trail run today. It was scorching hot and humid. I set out to do 10 miles but after 7.5 I was done. the heat took me out and I just didn't prepare for the run. I did about half the run barefoot and the other half with KSOs. The trail was partially wooded and there were some areas that were old road and crushed slag pathway. (OUCH)
The good part of the trail. I loved this area.
Just crossed the creek, a little dirty, not too bad, seen worse
Ya, that is man perfume, rung it out of the shirt – LOL
It was that hot and I did sweat that much. I lost 2 lbs even after drinking 50 oz on the run
Damn little pointy rocks, one of them jumped out and got me good.
It didn’t hurt bad and still doesn’t but it is a nice bruise
via Running on Lava Blog | Barefoot Runners Society.
I spend a decent amount of time in Central America and have grown to LOVE LOVE LOVE fresh handmade Corn Tortillas. However, creating them authentically at home has proved to be an elusive beast…. until today. I finally nailed the perfect Tortillas and man are they yummy and great nutrition too.
Made from Masaca Flour I use one cup flour, 1/4 tsp salt, 1/8 tsp NoSalt (potassium) and the secret is extra water. Make the dough wet enough that it is very pliable and just short of sticky. Then divide into 4 even balls and let stand 10 minutes in a sealed container. This allows the flour to absorb a little water. then put a sheet of plastic down and press out the ball a little, Add a sheet of plastic over the ball and start rolling or spreading. To get good at this takes time… be patient. Or once you master this, go spend $9.99 on a tortilla press. I told myself no press until I mastered hand forming. I was close.
Once the patties are made throw them in the pan about 30-45 seconds each side. You will know when they have nice brown areas. The pan MUST be VERY hot like around 500 F. Use Cast Iron or Aluminum. Teflon Pans will burn and give off toxic gasses killing pets and possibly you.
Once the Tortilla is cooked, place it between two paper towels and aluminum foil. This step is very important to the flexibility of the tortilla. Basically you sandwich the tortillas between Foil and then Paper towels to seal in the moisture and continue baking them in their own steam. Every time you finish a tortilla, stack it on the rest and reseal the foil.
These have enough Carbs, Protein, Sodium and Potassium to be considered Runner Electrolyte Tortillas. I am now experimenting on eating them as I run. This should be fun!
Here is a picture of the final product, well what is left after my lunch Smile
via The perfect Corn Tortilla | Barefoot Runners Society.
Health, Running | Scott Schneider | 
June 29, 2010 10:22 am | 
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