Put your best foot forward, says Andy Kenworthy.
The craze in natural running, also known as "barefoot" running, is galloping across the globe. It offers participants the chance to transcend the foot-slogging agony of jogging, and the dream of gliding along for huge distances while enjoying every step.
So whether you aspire to a sub-three-hour marathon, or could just do with the occasional lap round the park, it's well worth taking a closer look.
Natural running is based on two ideas about how shoes have affected the way people run. First, the air-cushioned paradise of modern footwear has allowed our feet to wither away into a weakened shadow of their former selves.
Second, these shoes have created running styles that we would never have adopted without them, making us prone to injury.
So, lose your shoes. Over time this will naturally give you an efficient running style, but you need to get the technique right to do it safely.
From marathon runner to couch potato, you have to walk barefoot before you can run barefoot. Inside first, then outside where the prickles and stones are.
As your soles harden up and the strength comes back into your feet, you can leave your shoes behind for walks. Increase the distance you walk by about 10 per cent each time, and take on tougher terrain.
When you have done this for a few weeks you can start running, using the same gradual process.
Getting started
Warm up your feet: Walk around barefoot for at least five minutes or bounce up and down.
Get the posture right: Your feet must be hip-width apart, legs slightly bent. Relax. Feel your feet flat on the ground. Lengthen your spine and level up your pelvis. Your shoulders should be over your hips and your hips should be directly over your ankles. Hold the core of your lower body slightly tense, to help control your upright posture.
Start running: Maintain that posture and allow yourself to fall forward from the hips. Take light, short and fast steps, lifting your feet off the ground rather than pushing off and placing your feet back flat on the ground. Relax, and keep going.
Check your style: If you feel discomfort or pain, you're doing something wrong. Stop immediately, check your style, adjust it, relax, and try again.
Remember the golden rule: You must build up gradually, otherwise you risk getting injured. A great way to check progress is to take a short, barefoot run on concrete. The very hard surface will force you to run lightly. When you can do this silently and without excessive effort you are well on your way.
Need someone to show you? See the links on the right. It's also good to train with somebody else as often as you can, to help keep an eye on your style and keep you motivated.
It shouldn't be this easy
If you feel like you get this immediately, you probably haven't. It takes a while for the natural style to feel natural after so many years of wearing shoes. Even with daily practise, the transition can take months, but once it's made, you will have the potential to run faster, for longer, with fewer injuries. Most importantly, you can have more fun while you get fit. Many people who train like this return to shoes, especially when racing, to get the best of both worlds: a low-impact running style and the protection modern footwear provides.
Can you go barefoot in shoes?
The shoe company Vibram has come up with "minimalist" shoes called FiveFingers, specifically designed for this style of running. They protect your foot, but have no cushioning. They are perfect to slip in a bag as backup when going barefoot, but be warned: they can add to the temptation to overdo it.
Want to find out more?
fivefingers.co.nz sells the funky shoes, promotes the natural running philosophy and offers barefoot natural running workshops. kugs.co.nz is run by James Kuegler, one of New Zealand's top trail runners, who offers barefoot natural running workshops and one-on-one sessions up and down the country. barefootkenbob.com shares 50 years of barefoot running experience online.
Andy Kenworthy writes and runs around Auckland. He started natural running a year ago.
