Check your Barefoot Running Form!

So you've decided to switch to a barefoot running style, but have your checked that your barefoot running form is the best it can be? If you are not sure, this article provides all the information you need to improve your running form and ensure that you are getting all the benefits from barefoot running. This article is also beneficial to runners who want to prevent overstriding, switch to a forefoot landing and increase cadence.

Learning the basics of this running technique is essential to running injury free. If you are landing on your heels or are not sure if your have the correct running form, check out the following diagram. It provides the details of a healthy barefoot running style one stride at a time.

The diagram shows the importance of driving the knee forward and shows the role of the elbows and the hips and glutes to achieve this movement. Learn and visualize each part of this movement to ensure that your form is correct and that you land gently on your forefoot with your ankles and feet under your knees and the rest of your leg is hanging and relaxed. (Click to enlarge and read full details.)

If you were previously a heel striker and are just beginning to run barefoot, your calves will probably ache in the beginning. When you land on your heels while running, the calf muscles are not being utilized so they cannot absorb the shock when landing, that occurs with a forefoot landing. With time, the muscles in your calves will strengthen and will be able to fully support you without pain. 

Dr. Mark Cucuzzella
Barefoot Runner Wins Marathon at age 44!

When Dr. Mark Cucuzzella was in his 30s, he was told by his surgeon that he would have to give up running as his feet were so malformed due to surgery and arthritis. 

Instead of quitting, Cucuzzella starting running barefoot and in minimalist running shoes. He changed his running form and switched to a gentle forefoot landing. For the first time in years, he was running pain and injury free, but that is not all. He was also running better and faster.

At the age of 44, Dr. Cucuzzella was probably one of the faster barefoot runners at the time. He demonstrated his ability by coming first in a marathon and completing it in a time of 2:38!

The following video shows his very powerful barefoot running form and gives us specific ways that we can improve our running style. (See summary below video.)

Text from the video on how to improve your running form:

• The harder the surface the softer the landing
• Get strong in the right places
• Get loose in the right places
• Be in balance
• Have rhythm...aim for 180 cadence
• Light drills are key
• Skip A - develop quick, springy feet
• Skip B - place your feet under you not in front of you
• Skip C - extend your hips
• Skip D - pick up your feet
• Progress slowly
• Your feet are the messengers...listen to them
• Run tall...with good posture
• Lean just a little from the ankles
• Lower your loading rate
• Lower your impact transient
• Do not overstride
• Relax and breathe
• Run and have fun

Use the 100-Up Exercise to Improve Your Barefoot Running Form and Speed

A number of years ago Christopher McDougall, author of Born to Run, did an article and video for the NY Times. In the article he suggested an exercise that he described as a "fool-proof way to run perfectly." He was talking about the "100-Up Exercise" that was created by Walter George in 1874.

He demonstrates the 100-Up Exercise in the video, which he refers to as "The Lost Secret of Running." McDougall goes so far as to say that it is "the one way to run perfectly," as there are reportedly impressive results from doing this exercise on a regular basis. Read more about this incredible exercise and watch the McDougall video here: 100-Up-Exercise 

With a little practice, we can improve our barefoot running form and running style. Sometimes it means trying new techniques and exercises, but it is worth the effort when we learn how to run in a way that is easier on our bodies. 

Have you tried a forefoot strike while walking? It can help strengthen your feet and develop a forefoot strike while running. 

Related articles:

Running Foot Strike

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