Following are some references (good and bad) about running barefoot. Please add your others too. Go to RunningBarefoot Month thread for runs and experiences - thanks. APPENDIX A. BAREFOOT RUNNING TECHNIQUE 1. RunningBarefoot.org - relax, relax, relax 2. PoseTech - foot strike is on the ball of the foot . . . . . . better at absorbing shock and gentler on the knee. 3. ChiRunning - foot strike is coming down directly under the knee or behind it, . . . . . . not in front! 4. Mindful Running - ball-heel-ball is the best way to run APPENDIX B-1: RUNNING BAREFOOT IS GOOD 1. Amby Barefoot: "Enduring Questions - Should you be Running Barefoot?" http://www.runnersworld.com/article/0,7120,s6-240-319--6728-0,00.html Here's an explanation, based on your body's proprioceptive abilities--that is, the way it can communicate up and down all pathways. When you run barefoot, your body precisely engages your vision, your brain, the soles of your feet, and all the muscles, bones, tendons, and supporting structures of your feet and legs. They leap to red alert, and give you a high degree of protection from the varied pressures and forces of running. 2. Pete Pfitzinger: "Going Bare - the Case for Running Barefoot" ... http://www.runningtimes.com/issues/02julaug/pfitzinger.htm Each foot has 26 bones, many ligaments, and over 20 muscles and their associated tendons. These muscles form four layers which support the four arches of your feet and both spread the load when you land and help propel you forward. Yet we rarely let our feet out of their little protective houses. The result is weak feet and ankles and, arguably, reduced running performance and a greater risk of injury. 3. Dr. Michael Warburton. Barefoot Running http://www.sportsci.org/jour/0103/mw.htm Laboratory studies show that the energy cost of running is reduced by about 4% when the feet are not shod 4. Runner's World (May 2004; pp 44) Mind + Body: Special Care Required When you're barefoot, you have to use your toes and arch more. If you let your shoes do all the work, you eventually weaken the muscles and tendons in your feet because they're not being trained to support your foot. 5. Runner's World April 2004 @ p79-83 Mark Remy, "Small Changes/Big Rewards "Go barefoot once a week: Strong feet and lower legs, plus flexible ankles, equal fewer injuries." 6. Zola Budd - "tet's feet are so se, . . . I mean, . . bare feet are so sexy!" (attributed) 7. Michelangelo - "The bare foot is more noble than the shoe " 8. Going Shoeless Offers Sensory Bliss, Strong Soles 9. The Barefoot Route APPENDIX B-2: RUNNING BAREFOOT IS BAD (pending) ETA - Myth: Flats, flip-flops and going barefoot are good for your feet. http://health.yahoo.com/news/healthday/getinstepwithsummerfootcare.html Fact: Walking barefoot leaves feet open to cuts, scrapes, bruises, and puncture wounds along with skin issues or nail injuries. . . .Save walking barefoot for around your own home C. BAREFOOT RUNNER WEB PAGES 1. Barefoot Rick (Q & A) http://www.barefootrunner.org/faq.htm 2. Barefoot Kenbob (how to run barefoot) -http://www.runningbarefoot.org 3. Barefoot Ted (minimalist footwear) - http://www.barefootted.com ------------------

Tet, thanks for this! I'm looking forward to reading these. Hi milling bot! I've thought of asking you about this...Michael Yessis has a chapter about it. I skimmed through your link, since there was just 1... got sidetracked when they used barleycorns as measurers... http://www.youtube.com/watch?v=wml3V-maDeA (probably before your time. ) I've been trying to sort out foot support theories for a while, & more urgently now. I have one main question... this is the perfect opportunity because Tet, it's your area, & millbot, I know how you think. -). What if you have problems with your feet? I haven't been able to find much about it, except for this: "I wouldn't go barefoot running or even run in Nike Frees if you already have heel pain or some other foot injury, however a couple of 20 minute barefoot jogs a week may give a healthy runner an added advantage.", which is from this: http://www.articlesbase.com/non-fiction-articles/running-barefoot-41920.html. I've been told to run in very stiff shoes, (that just doesn't work!) never to go barefoot, to get orthotics, etc. I almost always go barefoot. even shoveling. Not to work. Oh well. I'd love to hear what you both think. I haven't been able to run for almost 2 weeks because of a recent flareup, & am planning my attack. thanks again.

millbot, thanks! (yep, it's deb. hey) I'm so sorry to hear about your setbacks. they pile on sometimes, don't they. I was just off for about 6 months. You've really been through a lot. It sounds like it was incredibly frustrating. A couple of things you wrote were especially interesting to me. First that you combined barefoot running & exercises with orthotics. (I'm wondering if I'll need to do that.) Second, that you had such a dramatic result when you did just the orthotics, and then when you switched back the other way. I think your reasoning sounds sound, as far as when I can try this. -). Thank you. I'm making progress, can walk through a range of movement, but no pushing off yet, just rolling through the step. Maybe we can both be test cases. I have Hallux Rigidus that was diagnosed in 1991, so it's a joint thing, with associated imperfect biomechanics. good luck. I hope you continue without pain. (you weren't too long for me. it was very useful. i'm always too long) Tet, i hope this wasn't a thread hijack. I'll share something I just found & am pretty excited about. It is not specifically about barefoot running but definitely seems to support it. It also is the only thing i've found that says I can treat this without wearing stiff soled shoes & avoiding bending my joint. I e-mailed this guy. It will be interesting to see what response I get. If this works I think it might be useful to a lot of us. The first link shows what x-rays look like with this condition. (the second set). http://www.mdmercy.com/footandankle/conditions/bigtoe/hallux_rigidus.html The second link first describes the traditional medical approach, and then presents an alternative. http://www.mdmercy.com/footandankle/conditions/bigtoe/hallux_rigidus.html. There is a video on youtube of his treatment, and he says that you should go barefoot as much as possible, on different surfaces, sand, etc. sorry so long.

Marathon & Beyond: The Barefoot Route