Michael Sandler on Living Barefoot Show

Michael Sandler, author of Barefoot Running, was interviewed by the Living Barefoot Show a few days ago.  The interview is available as an mp3 download from the web site, or via iTunes as a podcast.  It's rather long (1:14), but very good and worth every minute. Michael's story is motivational and informative.  I encourage you to grab the interview, load it onto your music player, and head out for a relaxing run.

In case you haven't noticed, I am getting into this barefoot running stuff!  I already had a review of Sandler's book (June 19, 2010 post) and I have the Barefoot Living web site on my side bar as a resource under "Barefoot Running.  If you enjoy the Michael Sandler interview, check out the Jason Robillard interview also on the Living Barefoot Show (episode from May 15, 2010).  Two great barefoot runners and authors.  Of course, I have also reviewed Jason's book (June 13, 2010 post).

The 9-Cent Running Book

I love running books.  Just take a gander at my "Library Thing" list of running books (always available on the side bar).  I now have 122 running-related books.  Some are hot-off-the-press, others are old classics, and some are simply books that caught my attention.  My "best buy" is probably a recent $.09 purchase: The Self-Coached Runner by Allan Lawrence and Mark Scheid.  I got it at a used bookstore on the web.  Shipping was $2.99...that still totals only $3.08 for a serious training book.  The Self-Coached Runner was published in 1984 and reflects the intense nature of running during that time--people were serous and competitive!  As an example, the marathon training schedules start at a target goal of 2:20...then stop at 4:00. Books these days might START at 4:00 and then end with simply trying to get you to the finishline under the cut-off.  Times have changed.  If you love running, start browsing your local used book stores...then hit the web and search for running books that have been "lost in time."  They may re-motivate you to set new goals. Maybe my 3:30 marathon goal is too easy...can I run 3:20?  3:10?  3:00?  I think 2:20 is out of reach, but you never know until you try!  Happy browsing and reading.

Gordon Pirie

I've written about Gordon Pirie before (see my post from January 4, 2009), but with the current popularity of "minimalist" and barefoot running, his thoughts seem even more relevant today. Gordon was running and writing this stuff back in the 1950s.  He was way ahead of his time!  Check out Pirie's book "Running Fast and Injury Free" at the Scribd link below (this is the "ultimate" edition of 153 pages--there is also a shorter version). It's free.  Read it, download it, print it, share it. Very insightful. Gordon Pirie also wrote a book called "Running Wild" that can sometimes be found in used book stores (mostly in the UK). 
Gordon Pirie's 'Running Fast and Injury Free' - ultimate edition 240307

12 Steps to Barefoot Running

Everyone that responsibly promotes barefoot running will tell you to "take it slow and easy" during the transition from shod to unshod running.  That's good advice.  I think over the course of 8-12 weeks, most people will have developed stronger feet, ankles, and calves that will allow you to get back to your regular training schedule.

There is some disagreement about what surface is best for starting out.  Grass and dirt are more forgiving and these surfaces are often touted as the place to start.  I think starting with VERY short barefoot bouts on hard surfaces is better--concrete and asphalt will IMMEDIATELY tell you whether you are striding correctly. Grass and dirt allow you to continue with inefficient form.  Shoes hide the feedback your feet and mind crave. Trails provide the feedback, but they don't punish you for incorrect form.  Mixing in a variety of surfaces from the beginning of your barefoot transition will encourage better form and speed your body's adaptation.

One of the better transition programs for barefoot running is available at Running Quest.  It's called the "12 Step Program to Run Barefoot."  I suppose the title says it all.  Give it a try.

NOTE OF CAUTION:  I believe almost everyone can benefit from barefoot walking and running. It's not just for the "biomechanically efficient" elite. If you have severe foot structure problems, vascular disease or neuropathy, then you may not be a good candidate for barefooting.  You must be able to feel and react to the ground.  If you don't have serious medical problems, give it a try...slow and easy.

Review of "Barefoot Running"

Not to be confused with "The Barefoot Running Book" by Jason Robillard that I reviewed in my last post...this is the new book by Michael Sandler (with Jessica Lee) entitled "Barefoot Running: How to Run Light and Free by Getting in Touch with the Earth."   Jason's book was a quick primer on the subject, this Sandler book is a 298-page tomb designed to be comprehensive and detailed.  It achieves its goal. The book even has a companion web site called "Run Bare."  The book sells for $24.95.  (The web site is free.)  Sandler pulled out all the stops for this book--there is a nice "special greeting" by Barefoot Ted and a forward from Danny Dreyer (ChiRunning guy). It also has a notable set of blurbs on the back cover praising its worth.  So, what do I think of this book?

I throughly enjoyed the book.  It truly is comprehensive in discussing barefoot, and minimalist, running.  Occasionally I rolled my eyes at some of the more spiritual or new-age type of writing, but it held my attention and contained a credible list of references that led the reader to trust the author's words.  Additionally, Michael Sandler has a VERY compelling story about how he overcame a serious, life-threatening, injury and struggled back to health and vitality through barefoot walking and running. The dude now has a titanium hip and femur and still thrives on barefoot running!  I don't have any excuses.  Do you?

The book is divided into 17 chapters in 6 main sections.  The first section, a full 4 chapters, deals with WHY barefoot running can be the best way to run and how to progress in a safe manner.  I really like this background and historical component and feel many people will benefit from it...rather than taking their shoes off and jumping right into barefoot running without a context.  The next section provides the necessary details for actually running barefoot---drills, exercises, metaphors, concepts, tips, beginner schedules--it's all there...including a chapter on nutrition (which I could have done without...but it's OK and fits the "natural running" philosophy espoused in the book).

One of the great things about this book is that after the "WHYs" and "HOWs" we get extra "advanced" chapters on weather, terrain, first aid, and racing.  Plus, two interesting chapters on barefooting for children and the elderly.  The book concludes with a nice overview of minimalist footwear including when and where they may be needed.  With all of this detail, the book is clearly the most comprehensive resource on barefoot running available.  For now...hopefully we'll have even more books in the near future.

Michael Sandler signed my book with the phrase, "Run light and free!" The book delivers on that command.   If you are interested in delving deeply into barefoot running, this should be your go-to book.  If you want to simply dabble in this minimalist trend, Jason's smaller book may be the better entryway.   They are both great books and I'm glad I bought them.  This barefoot thing is very popular lately...and I don't believe it's a passing fad.  Go out and buy one or both of these fine books and FEEL THE DIRT BENEATH YOUR SOLES!


NOTE:  I have no financial interest in either of these books.  I just want to get the word out to fellow "barefooters" about these two good resources for both beginning and advanced runners.

Review of "The Barefoot Running Book"

Barefoot and minimalist runners around the world have not had much guidance on how to transition from "regular" shoe running to a more natural and minimalist approach.  There have been a few listservs that people could subscribe to and ask questions...and Ken Bob's web site has provided a fair amount of information and inspiration, but I've always wanted something more...something I could hold in my hands and use as a resource whenever I wanted...I longed for a barefoot running book!  Dreams do come true--there are now two books on barefoot and minimalist running.  I will review Jason Robillard's "The Barefoot Running Book: A Practical Guide to the Art & Science of Barefoot & Minimalist Shoe Running" today and Michael Sandler's new book later this week.

The author, Jason Robillard, is the man behind the Barefoot Running University.  He's a long-time barefoot runner who has run several ultramarathons in minimalist shoes (like the Vibram FiveFingers) and totally barefoot. Being an ultramarathon runner myself, this gave Jason immediate credibility...and respect. I run races from 5K to 100 miles...mostly on trails, but I have not completed any barefoot.  My most minimalist ultra run has been in lightweight trail shoes like the New Balance 790.  Someone that can run 100 miles on trails in Vibrams, or 50 miles barefoot, immediately gets my attention.  Plus, he's from the Michigan. I appreciate the advice of a fellow Midwesterner (I'm from Illinois).  It's one thing to run barefoot in the temperate climates of California...another to do the same in the harsh summers and winters of the Midwest. 

This book is small--both in page size (5.5 x 8.5 inches) and length (61 total pages).  The cost is fairly minimal as well: $14.95.  I guess a book on minimalist running should be minimal, eh?  The book's shortness is both a blessing and a curse.  If you are looking for an in-depth treatise on barefoot running, this is not your book.  If you want a quick primer on barefoot running, then this book will provide a great collection of advice from a trustworthy and experienced author.  For someone new to the minimalist landscape, Jason's book is an ideal entry point.  It provides a rationale for why barefoot running can be a healthy and robust alternative to shod running.  The book then takes the reader through a series of exercises and drills that should be done before going barefoot.  This "pre-work" is important for eventual success in transitioning from shod to barefoot running and walking.  After the "pre-running" information, Robillard advances through beginning, intermediate, and advanced barefoot running.  He provides two basic 4-stage training schedules that should help runners conceptualize the transition from shoes to bare soles.  The schedules do not provide any distance details (daily or weekly mileage) nor do they include types of runs (easy, tempo, speed, long).  I suppose other training books provide those detailed schedules (and the book does list several good web resources for training plans). 

Throughout the book, the author pairs "concepts" with "activities."  Concepts are the main ideas related to barefoot running (like quick cadence/stride rate), activities are exercises that reinforce the concept (metronome drill).  While presenting these concepts and activities, the author also brings up common issues that new (and experienced) runners will face while going barefoot--blisters, calf soreness, top-of-foot pain, etc. By reading the book, runners should have the knowledge and foresight to prevent common injuries. 

Based on my personal experiences running barefoot and in minimalist shoes, this book "rings true."  Considering the book's small size, it packs an amazing wealth of excellent information.  I highly recommend it for beginners.  I consider myself an intermediate "barefoot/minimalist" runner, but still found it useful and interesting.  Jason's writing style is straightforward and humorous.  While 90% of his book was a review for me...it was a GOOD review and helped reinforce key concepts.  Plus, I still learned a few new things and now have a quick resource for many useful exercises and drills. I'm happy to have this book and expect to pull it out frequently as I progress further into barefoot running.

NOTE: This book is available from Amazon in both paper and Kindle format.

Review of Vibram Bikila Shoe

I've now had my new Vibram FiveFinger Bikila shoes for 2 weeks.  Probably run about 50 miles in them, mostly on trails.  They are a great shoe!  I typically wear size US13 in shoes and I already had a pair of Vibram KSOs in EURO46.  I bought the Bikilas in the same size 46.  That was the correct choice.  They fit a little tighter in the toes than the KSOs, but a little looser in the heel.  They feel a bit tighter in the midfoot/arch area as well--it might be the fabric is less stretchy than the KSO upper.  Overall, the fit works fine for me.  My KSOs are also just fine.  This is the first Vibram model specifically designed for runners.  Here is a quote form the Vibram web site:

Unlike any running shoe on the market today, the Bikila is a breakthrough product that encourages a more natural, healthier, and more efficient forefoot strike. While many folks have been running in their Vibram FiveFingers for years, the Bikila is our first model designed specifically for a more natural running experience.

Built on an entirely new platform, the Bikila features a Dri-Lex® covered 3mm polyurethane insole (thickest under the ball) and a 4mm anatomical pod outsole design that offers more plating protection, and distributes forefoot impact without compromising important ground feedback essential to a proper forefoot strike running form. A more athletic padded collar and topline, a single hook and loop closure, 3M reflective surfaces, and tear resistant TPU toe protection finish off this breakthrough design.

For me, the BIGGEST difference between the KSOs and the new Bikila is the extra cushioning in the forefoot of the Bikila.  It almost seems luxurious.  At first I was worried about losing ground feel (which you do), but now I enjoy the extra padding.  More purists may find the loss of feel frustrating.  I think the EVA foam will compress after about 100 miles and it'll be just slightly more cushiony the the KSOs.  Another difference is the overall seamless nature of the "sockliner" or shoe interior.  The Bikila is VERY comfortable.  I think Vibram will have a best seller on its hands with the new Bikila.  The shoe looks great, the bottom pods are really cool and they seem to provide a touch of extra flexibility and cushioning at the same time.

For comparison purposes, here is a ranking of my main "minimalist" shoes from most minimal and greatest ground feel to least minimal (but still OK ground feel):

Barefoot > Feelmax Osma > Vibram KSO > Vibram Bikila > Mizuno Wave Universe 3 > New Balance 790

For more information, Birthday Shoes has a very good and thorough review of the Vibram FiveFingers Bikila.

Beginners Guide to Vibram Shoes

One of my favorite web sites is "Birthday Shoes."  It's dedicated to Vibram FiveFinger shoes and it does an excellent job of reviewing the various models, presenting the latest news, and showcasing people doing activities in their Vibrams.  Seems kind of silly, but I love this site. Why a web site soley about a pair of shoes?  Here is part of the explanation from the site:

"What's the big deal about FiveFingers? Simply put, they are footwear designed to accord with our biological engineering, engineering completed over the course of countless millennia and untold evolutionary iterations."

Justin, the site manager, even prepared a free guide to the FiveFinger shoes. Who knew you needed a guide to these shoes!  I laughed at first, but ended up enjoying the document (it's about 20 pages long). Check it out:


the [beginners guide] to Vibram Five Fingers shoes!

I bought a couple of the Birthday Shoes stickers too.  They are pretty cool.  As mentioned on the site (to his credit), I cut the sticker to just display the five finger logo rather than the web site.

Buffalo Trace 7-Day Stage Race Results

We have concluded the 3rd annual Buffalo Trace 7-Day Stage Race.  We had quite a few starters, but many failed to get the minimum 5 miles per day on the trails.  There were only 3 human finishers (2 canine companions also completed the 7-day event).  Results can be found here.  Pretty sad that I "won" the event with only 91 total miles.  I completed 303 miles in the 2008 event!  Tracy Thomas achieved 335 miles in 2009.  While this year had extra restrictions (no running from 8am-5pm on work days), it still had rather low total mileage from the participants.  I think it's time to call it quits for this event.  No stage race in 2011...at least not organized by me.  Rumor has it there may be a formal paid event next summer with a new RD.  Another rumor says the former race director of the Clinton Lake ultra and the current "Riddle Run" director have been discussing a re-designed week-long event for 2011.  Who knows?  Who cares?

As I close the chapter on this year's event, I want to thank several people that made this year's week special.  Gregg gave me great advice on adjusting and fastening my Golite Rush running pack.  I didn't get any shoulder pains like I had in the Great Smoky Mountains. Janak and Jen get kudos for running (or walking) almost every single day barefoot.  I suppose Chelsea and Ferris get the same "pats on the back" for going in their native bare paws.  They motivated me to toss the shoes aside quite often during the week.  Jeff deserves a big thank you (and half the champion prize money?) for getting me back on the trail the last day when I was willing to sit at home and DNF.  Finally, my wife Sharon gets the biggest "thank you" for encouraging me to cut back total miles and simply enjoy running everyday...and spend more time with her and "the kids."  Two of those gerbil "kids" got in a nasty fight right before the stage race began.  After an emergency trip to the veterinarian (thanks Dr Ken!), both Preston and Burnley were cleaned up, on medications, and healing up nicely.  Unfortunately, they now need to be kept separated. Fortunately, the third brother, Watford, didn't get into the scuffle.

Trivia of the day...can anyone figure out where the three gerbil names came from?  Hint, their older uncle gerbil is named Bolton and their big cousin the degu is named Scunthorpe.  All the names are related.  If anyone reading this blog (besides Ian) can figure this out, I'll be very impressed.  You'll probably earn yourself a free beer.

Day 7: The DNF?

This morning, on day 7 of the race, I was at the trail parking lot at 4:59am to head out and run 10+ miles.  As I exited my car, I saw some lightning to the west and thunder rumbled across the prairie.  Light rain started to fall.  I headed down the trail...more thunder...and a slightly heavier rain made it through the trees.  I turned back and headed home.  Why did I need to run in the rain with lightning in the area?  Heck, why did I even need to finish this silly 7-day stage race?  Within 30 minutes of being home, heavier rain began and within an hour, there was serious lightning in the area.  The power flickered on and off a couple of times.  I made the right choice.  Would I head back for some miles later?  I needed a minimum of 5 trail miles to finish this darn thing...otherwise it would be a DNF.

At halftime of the USA vs Australia World Cup tune-up match, I called Jeff to see what miles he had covered the last 2 days.  Unfortunately, Jeff failed to meet the minimum 5 miles on Friday...he was out...and I was considering the same fate.  Hanging at home watching TV felt pretty good.  Toward the end of the soccer match, Jeff called me and said he was going up to the trails for an easy 5-mile loop (the rain had now subsided).  I joined him at 10am and got in a great 5-mile run in my bare feet.  The squishy trail felt great on my naked soles.  I had my minimum miles and I had finished the 7-day stage race for the third time in three years!  This is likely the last year for this crazy stage race idea.  Finishing the week barefoot in light rain on a soft trail was perfect. It's hard to beat perfect...guess I'm retired from the stage race business. 

I hope others who have participated over the last three years enjoyed pushing themselves and seeing what they could accomplish.  I never thought I could get 303 miles in the first year.  I can still remember slogging through the afternoons in the summer sun and heat.  It was tough.  This year was much easier since I had much more mellow goals.  Still, I didn't need to finish this year.  A "DNF" would have been OK.  I've enjoyed the week...but I'm relieved that it's over.  My goal of 135 miles was not achieved.  I only hit 91 miles.  Most of those were done with minimalist shoes or in my bare feet.  I'm happy.

Day 7 Miles: 5 (20% of goal)
Week Total: 91 (67% of target)

Not the most impressive showing, but I'm a three-time finisher of the Buffalo Trace 7-Day Stage Race!

Day 6: The Coyote

Yesterday, I ran 7 miles in the morning and that was my total mileage for day 6 of the Buffalo Trace 7-Day Stage Race.  Not impressive...but I did spy a special treat...at the 1.5 mile mark, a coyote ran across the trail about 10 yards ahead of me!  This is only the third time I've seen a coyote on the course.  I've seen many footprints in the winter snow, I've occasionally heard them barking or howling at night, but rarely do I see one on the course.  I saw my first one a few years ago around the 1/4 mile point on the trail.  The second was seen in "coyote lane" (around mile 2).  It's too bad that the grass at mile 1.5 is so high and thick--not to mention being mixed with other vegetation--otherwise I could have followed the coyote's movement through the prairie.  Unfortunately, this sucker moved quickly across the trail, entered the thick grass, and was gone.  I imagined seeing this fellow again on coyote lane, but it wasn't in the cards today.  The rest of the run was uneventful.  But I have my memories of a lone coyote on day 6 of 7.

Day 6 Miles: 7 (47% of goal)
Week Total: 86 (78% on target)

Day 5: The Bare Feet

Today was another great run...in fact...two excellent runs!  I did 7 miles in the morning (5 in Bikilas and 2 barefoot), then 3 barefoot miles in the evening with Mr Glow Stick.  Felt fresh and alive for both runs.  I'm falling behind my weekly miles target, but that's OK. I'm feeling great and hope to log some serious miles on day 7.  I might not make up all the missing miles, but it'll be close!  For the last 4 days I've been seeing, and running with, other barefoot runners.  That's quite a change.  Haven't seen too many people in Vibram FiveFingers, but I have a feeling I'll be seeing more and more Vibram and barefoot runners in the next few weeks.  For those wanting to try a touch of barefoot running, check out these two very good books:

"The Barefoot Running Book: A Practical Guide to the Art & Science of Barefoot & Minimalist Shoe Running" by Jason Robillard

"Barefoot Running: How to Run Light and Free by Getting in Touch With the Earth" by Michael Sandler

Day 5 Miles: 10 (67% of goal)
Week Total: 79 (83% on target)

Day 4: The Rain

I started my day 4 running a little late due to thunderstorms that were still hanging around from the night.  Eventually the last of the rain past by around 5:30am and I hit the trails.  THIS WAS EASILY MY BEST RUN OF THE WEEK.  Probably one of my best runs in weeks. The rain had cleared pollen from the air and made everything seem fresh.  The trail was soft, a bit muddy in spots, but generally just nice. The temperatures were a little cooler and the air felt dry--even though it had just rained.  I ran 5 miles in my new Vibram Bikilas and then 2 miles barefoot.  Stopped at 7 miles and it felt grand.  I think cutting back to 12 miles yesterday really let me recover.  Barefoot on a clean, cool, damp trail feels awesome.

Day 4 Miles: 7 (47% of goal)
Week Total: 69 (86% on target)

Day 3: The Fog

Come on central Illinois, can't we have one nice cool, dry day?  I head to the trails on day 3 and can't see more than 1/10th of a mile.  The fog was thick and dense.  Isn't it fun to run with 100% humidity?  And the actual air temperature was around 70 degrees at 5am.  No looking across the meadows to see the next hill or spy a deer.  I could barely see 100 feet down the trail!  Oh well.  I managed only 12 miles...with the last 2 barefoot.  There was an upside...this was the first time I've seen 2 other runners going barefoot on these trails at the same time.  Pretty cool.  Obviously others have been reading "Born to Run."  Ending with 2 miles barefoot brought my feet alive.  I love that tingly warm feeling in the feet.  I'm falling a bit behind on my running goals for this week, but I'm close.

Day 3 Miles: 12 (80% of goal)
Week Total: 62 (95% on target)