The Barefoot Running Book Second Edition: A Practical Guide to the Art and Science of Barefoot and Minimalist Shoe RunningThe Barefoot Running Book (second edition) provides expert advice for new and experienced runners interested in making the transition to barefoot or minimalist shoe running. Why? Because runners find shedding their heavy, overly-cushioned shoes provides a more enjoyable running experience while reducing injury and allowing better form. Jason Ribald uses a combination of research, collaboration, and his own experiences to bring the latest methods for making a safe, enjoyable transition to barefoot or minimalist shoe running. This new expanded second edition includes training plans, information on ultramarathons, photos, tested running tips and helpful hints. Includes contributions from top barefoot runners and experts including Barefoot Ted McDonald, Barefoot Rick Roeber, Dr. Daniel Lieberman, Dr. Michael Nirenberg, Dr. Mark Cucuzzella, Dr. Scott Hadley, Dr. Joseph Froncioni, and many more. |
Contents
Preface | 1 |
Disclaimer | 7 |
Research Into the Relationship | 13 |
Understanding Basic Barefoot Running Terminology | 31 |
Still Maintain My High Mileage and Learn | 37 |
Factors that Affect Speed of Transition | 43 |
ConceptImportance of Patience | 49 |
ActivityDeep Breathing for Relaxation | 55 |
ConceptVaried Terrain | 83 |
Advanced Barefoot Running | 91 |
IssueTreadmills | 98 |
Other Topics | 105 |
Running with Others | 115 |
Training Plans | 121 |
Half Marathon Gazelle Plan | 127 |
Cross Training | 142 |
ActivityMarble Drill | 61 |
ActivityWall Drill | 67 |
IssueBlisters | 73 |
Intermediate Barefoot Running | 75 |
My Adventures | 151 |
Appendix | 174 |
Barefoot Running Testimonials | 181 |
Common terms and phrases
400 meters Thursday Achilles tendon activity aid station allow ankle arch asphalt bad run barefoot and minimalist barefoot or minimalist barefoot runners barefoot running blisters body Born to Run cadence cause crew Cross training day Cross training Friday Cross training Saturday Cross training Wednesday Crossfit cushioning develop distance drill experience Fartlek run feel feet finish footwear forefoot George Sheehan goal heel Hill repeats impact increase knee learning to run legs Long run marathon mileage miles Tuesday miles Week minimalist shoe minute modern running shoe muscles NIKE orthotics pace pain plantar fasciitis race racing flats relaxed Rest day Monday Rest day Saturday Rest Monday run barefoot Runner’s World running form running injuries Shelly shod runners skills slow smooth soles soleus speed started stretch reflexes Sunday surface Ted McDonald Tempo run tendons terrain touch the ground trail training day Wednesday treadmills ultramarathon Vibram wearing workout