A How-To Guide For Safely Transitioning To Barefoot Running And Movement Training
What's In The Book
- An 8-week training timeline with scheduled exercises, run times, ramp-up exertions, and scheduled down times.
- Links to videos of low impact activities, stretches, and exercises for overall fitness.
- Techniques that minimize over-use injuries and optimize over-all health benefits.
- An overview of the barefoot running world including the best blogs, web and social networking sites, apps, organizations, and minimalist running shoes.
Chapter Overview
- Step 1: The Top Concepts You Need To Take From This Book.
- Step 2: Short Look At Bipedalism.
- Step 3: Why Barefoot?
- Step 4: How To Start Barefoot Running.
- Step 5: How To Get Connected With Others.
- Step 6: Which Minimalist Shoe Would Work For You.
- Step 7: Barefoot Walking & Running Techniques.
- Step 8: How To Cross Train For Barefoot.
- Step 9: How To Restore Soft Tissues.
- Step 10: The Barefoot Training Schedule.
- Step 11: Nutrition
- Step 12: Supportive Technology
- Pros and cons of how shoes affect our feet.
- Why shoes can lead to bad movement habits.
- Why our bodies change and adapt due to posture.
- What is Hallux Valgus and how does it create bunions?
- The dos and don’ts of barefooting.
- The complexity of the foot structure.
- How the foot absorbs shock.
- Why proper barefooting technique uses all the body’s joints to absorb force instead of one.
- Why running/walking speed changes affects pain issues.
- Safe guidelines for beginning barefooting.
- The “short foot†technique, used for strengthening your arches.
- 6 stretching self-assessments to find the tight points that need extra attention.
- 5 activities to do to improve your balance.
- What to look out for while running!
- Resources for meeting barefoot running groups.
- Some information about minimalist footwear.
- The barefoot walking/running technique
- A sequence of 8 Warm-Up moves.
- 6 strength raining moves.
- Diaphragmatic breathing technique
- How to use a foam roller or tennis ball for soft-tissue work
- How to build up your body over the course of an 8 week program.
- Nutrition recommendations.
- 3 Smart Phone apps designed to improve your running performance.
- A list of blogs and websites for discussing and learning more about barefooting.
Here Are Some Of The Specific Things You'll Learn