This post will explain Natural Running as well as the different ways I work with clients related to Natural Running.
Natural Running IS NOT barefoot running, although it can be done barefoot. Natural Running is how the human body evolved to run and how human beings have run since we first existed. Natural Running means running with efficient biomechanics, centered around landing lightly on the forefoot, falling forward with gravity, then pulling your foot off the ground, instead of pushing off with muscular force. If you are running physiologically correctly, you don’t need a massive, overbuilt shoe. You can run miles and miles in minimal shoes, such as the Xero HFS running shoes on the left or a pair of Luna Running Sandals on the right.
You may ask why landing on your forefoot is essential to running. Most people don’t realize it, but your lower leg and bare foot are a highly sophisticated shock-absorption and energy-return system. Landing on your forefoot is the first step in activating this shock-absorption, energy-return system. Landing on your heel doesn’t initiate this process and can increase the amount of shock your body absorbs with each step. Additionally, most people’s lower legs and feet are significantly unconditioned from a lifetime of being sedentary and being locked in shoes; they don’t function correctly. For 97% of our species’ 200,000-year existence, we’ve either been barefoot or worn extremely minimal shoes (think leather moccasins). We’ve only had shock-absorbing shoes with high, cushioned heels since the early 1970s. It makes sense humans would have a natural, built-in shock absorption system. From the 1960s to the 1970s, we transitioned from low-cushion “track” shoes, like the one on the left, to high-cushion “jogging” shoes, like the one on the right. The former required a forefoot-strike, and the latter encouraged and allowed a heel-strike. This was the first time in history human beings had ever regularly run with a rear-foot or heel strike.
There are several different ways I work with runners related to Natural Running based on the types of clients I see.
- Some clients want to run faster or stronger but don’t want to change their running style. These are usually runners that haven’t had any injuries yet. A lot of my middle school and high school cross country and track runners are this way. While I introduce them to the forefoot strike, higher tempo, and using gravity to run faster, most want to do traditional run training. We determine their goals, then I put them through a system of body conditioning, speedwork, resisted running, and goal-pace running to increase speed, strength, and endurance.
- Other clients have been runners for a while but have injuries or are new to running and want to start out moving correctly from the beginning. We spend a lot of time restoring lower leg and foot function with drills and exercises, so they learn to run in a way that won’t injure them. Then we begin to rebuild their running style using a forefoot strike and gravity. Once comfortable with their new running style, we can start working on refining and improving their technique to further minimize injury and increase speed.
- Some runners wish to prevent injury and run closer to nature, either barefoot or in minimalist shoes. The same system I use to train other runners still applies, but we also spend a fair amount of time improving foot function, training barefoot, and doing things like “texture training” to reintroduce the feet to moving naturally and feeling the earth.
Practicing Natural Running is simple, but you must unlearn old habits, learn proper technique, and allow the lower legs and feet to re-adapt to a correct human running style. Ultimately, Natural Running can help make any runner more robust, efficient, and less prone to injury. There are a few different ways to learn and practice Natural Running. I teach the POSE Method of Running since it’s a straightforward, replicable process for teaching someone to run physiologically correctly. I will go more into precisely what the POSE Method of Running entails in subsequent posts, or you can contact me directly via email or text with any questions. info@coachdsnaturalrunning.com or (813) 498-0226
Regards,
Coach Warren Dickey