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Barefoot Running Step by Step: Barefoot Ken Bob, the Guru of Shoeless Running, Shares His Personal Technique
"Barefoot Ken Bob is The Master. Long before anyone else was even talking about barefoot running, he was perfecting the art... Now, after twenty years of teaching, experimenting, and 'merry marathoning' (as he calls it), the first and best source of barefoot-running knowledge is bringing his ideas to print. And it's about time."
—Christopher McDougall, author of Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen
"Ken Bob Saxton, a pioneer of the modern barefoot running movement, has logged more miles in his birthday shoes than just about anyone I know, and he has helped countless people run barefoot. As one would expect, this delightful book, full of wit and wisdom, is an invaluable guide for anyone who wants to run barefoot, avoid injury, and have fun."
—Daniel E. Lieberman, professor of Human Evolutionary Biology, Harvard University
"This is a wonderful guide from the Godfather of barefoot running!"
—Irene Davis, Ph.D., director of Spaulding National Running Center, Harvard Medical School
Learn Barefoot Running from the Master!
Almost overnight, barefoot running has exploded onto the fitness scene. However, it involves more than simply taking off your shoes. In fact, everything you've learned about barefoot running is probably wrong—unless you've learned it from Barefoot Ken Bob Saxton. The leading instructor and proponent of unshod running, he has completed 76 marathons barefoot, survived an astounding marathon-a-month challenge in 2004, and gone on to top that with 16 marathons in 2006, including four in a 15-day period—all barefoot.
Barefoot Running Step by Step separates the facts from the hype, outlines Ken Bob’s personal techniques, and details the latest research on the newest trend in mankind's oldest sport. Whether you barefoot run occasionally, part-time, or full-time, you'll find methods for improving your form, staying injury-free, dramatically improving your speed and performance, and having more fun.
The Bent Knee: Here is the hidden secret to perfect running form. Learn how this crucial adjustment will keep you running stronger and injury-free for life.
Vibrams and Minimalist Shoes: Barefoot running is not a transition from shoes to minimalist shoes to bare feet. It's the other way around. Discover why you need to run barefoot before you use other footwear.
Start From the Head: Proper barefoot form doesn't start at the feet. Discover how to get the correct body biomechanics.
Ease Into It: Here are the steps you need to take to make the transition from running in shoes to barefoot running as painless and easy as possible.
Improve Speed: Barefoot running's injury reduction benefits are well-touted; however a new landmark study proves that barefooting—even part-time—can make you faster.
Barefoot Running Step by Step is filled with series photos and illustrations that show you the "do's" and "don'ts" of barefoot running, the latest research, and Ken Bob Saxton's personal experiences and insights for running barefoot for life.
—Christopher McDougall, author of Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen
"Ken Bob Saxton, a pioneer of the modern barefoot running movement, has logged more miles in his birthday shoes than just about anyone I know, and he has helped countless people run barefoot. As one would expect, this delightful book, full of wit and wisdom, is an invaluable guide for anyone who wants to run barefoot, avoid injury, and have fun."
—Daniel E. Lieberman, professor of Human Evolutionary Biology, Harvard University
"This is a wonderful guide from the Godfather of barefoot running!"
—Irene Davis, Ph.D., director of Spaulding National Running Center, Harvard Medical School
Learn Barefoot Running from the Master!
Almost overnight, barefoot running has exploded onto the fitness scene. However, it involves more than simply taking off your shoes. In fact, everything you've learned about barefoot running is probably wrong—unless you've learned it from Barefoot Ken Bob Saxton. The leading instructor and proponent of unshod running, he has completed 76 marathons barefoot, survived an astounding marathon-a-month challenge in 2004, and gone on to top that with 16 marathons in 2006, including four in a 15-day period—all barefoot.
Barefoot Running Step by Step separates the facts from the hype, outlines Ken Bob’s personal techniques, and details the latest research on the newest trend in mankind's oldest sport. Whether you barefoot run occasionally, part-time, or full-time, you'll find methods for improving your form, staying injury-free, dramatically improving your speed and performance, and having more fun.
The Bent Knee: Here is the hidden secret to perfect running form. Learn how this crucial adjustment will keep you running stronger and injury-free for life.
Vibrams and Minimalist Shoes: Barefoot running is not a transition from shoes to minimalist shoes to bare feet. It's the other way around. Discover why you need to run barefoot before you use other footwear.
Start From the Head: Proper barefoot form doesn't start at the feet. Discover how to get the correct body biomechanics.
Ease Into It: Here are the steps you need to take to make the transition from running in shoes to barefoot running as painless and easy as possible.
Improve Speed: Barefoot running's injury reduction benefits are well-touted; however a new landmark study proves that barefooting—even part-time—can make you faster.
Barefoot Running Step by Step is filled with series photos and illustrations that show you the "do's" and "don'ts" of barefoot running, the latest research, and Ken Bob Saxton's personal experiences and insights for running barefoot for life.
240 pages, Paperback
First published January 1, 2011
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February 1, 2013
Loy Machedo’s Book Review – Barefoot Running Step by Step by Barefoot Ken Bob Saxton and Roy M. Wallack
In my quest to learn and understand the sport of running, this is the fourth book I have read this year. As of now, I have read
1) Finding Ultra by Rich Roll,
2) Chi Running by Danny Dreyer, and
3) Born to Run by Christopher McDougall
4) The Runners World Big Book of Marathon and Half-Marathon Training by Jennifer Van Allen, Bart Yasso and Amby Burfoot,
And to my surprise, almost every book in the running series has not only been well-written but has provided very useful and relevant information.
Here is the summary of what Barefoot Running Step by Step is all about:
1) 4 Sections, 10 Chapters with around 229 pages. The 4 Chapters being 1) Taking Feet and Body Back to Basics, 2) Barefoot Techniques and Drills, 3) Why Barefooting Will Make Your Faster, 4) Real-World Barefooting.
2) As with other Barefoot Authors / Runners like Lee Saxby, Chris McDougall, Mark Cucuzella, Michael Sandler and Jason Robillard, this is another book dedicated to promote the Barefoot Running Lifestyle.
3) The book is devoted to Barefoot Ken Bob's personal story, his journey into barefoot running, the mistakes he made, the revelations he had and the tweaks he made to perfect the natural art of barefoot running.
4) It has the Do’s, Don’t, Recommendations, Suggestions, Ideas, Cautionary tales and Other points of view that support as well as (surprisingly) state why Barefoot Running Fails or isn’t accepted by everyone.
5) The differences & similarities between Chi-Running, Pose Running & Evolution Running methods
6) Fantastic and Original Examples with Opinions that are varied and different from the author.
7) I especially loved the chapter dedicated to the Barefoot Running Exuberance Syndrome and yes, the myth and reality of the talked-about-over-priced Vibram Five Finger Shoes.
8) And for those people for whom the Book Print & Quality seems to be important, the book is a large sized manuscript, creatively designed, printed in glossy high-quality material with great photographs, examples and enough space for you to put down notes and pen down your thoughts.
Criticisms
Now though I am totally in favor of this book, here are some points people may criticize the book for.
1) Barefoot Ken Bob Saxton is of the opinion that if you want to learn the correct style of running, one must just take off his shoes and jump into the waters of Barefoot Running. Now with the interactions I have had with quite a number of runners, I doubt is it as acceptable, favorably and as simple as this. Most of the veteran runners do not want to change their style primarily because they do not find the need to and secondly, for those who try the style, find it harder than what is stated.
2) The book states everything – including the examples in two dimensional format. I had to keep checking videos to see visual representations of the examples given in the book. For instance what angle the hips should be while running, difference between hip rotation versus hip twists and the 1-2-3 method of foot placement.
3) I was surprised not to find a glossary of terms or Index at the end of the book (which I personally believe was very necessary)
4) I wish the author had given me links or references to study and learn more as most of the stuff was really intriguing and interesting.
So now the moment of truth, what do I think about this book?
My Running Mentor Manoj Kuriakose introduced me to Barefoot Running and it is because of him, I ended up with this book. And even with all its criticisms which I have stated here, I will say this –
This is a MUST-HAVE-MUST-READ book! It has changed the way I run. In fact, for someone like me who couldn’t run more than 100 meters, on 28th of January 2013, from 5pm all the way to 6:30am of 29th of January 2013 for 13 hours straight, I ran 58kms – that too barefoot. And this has been possible only because of the principles stated in this book. (I would also like to acknowledge the invaluable support of Rajesh Daryani without whom I don’t think I would have ever considered running. If you want the Facebook Groups I am part of, check for the links below)
I loved the book to bits.
Overall Rating
8.5 out of 10
Loy Machedo
loymachedo.com | loymachedo.tv
Running Groups on Facebook I am Part of
Dubai Creek Striders
https://www.facebook.com/groups/13827...
Runners Life
https://www.facebook.com/groups/runne...
Sharjah Creek Striders
https://www.facebook.com/groups/sharj...
For Ultra Runners
Tejas Trails
https://www.facebook.com/groups/42922...
In my quest to learn and understand the sport of running, this is the fourth book I have read this year. As of now, I have read
1) Finding Ultra by Rich Roll,
2) Chi Running by Danny Dreyer, and
3) Born to Run by Christopher McDougall
4) The Runners World Big Book of Marathon and Half-Marathon Training by Jennifer Van Allen, Bart Yasso and Amby Burfoot,
And to my surprise, almost every book in the running series has not only been well-written but has provided very useful and relevant information.
Here is the summary of what Barefoot Running Step by Step is all about:
1) 4 Sections, 10 Chapters with around 229 pages. The 4 Chapters being 1) Taking Feet and Body Back to Basics, 2) Barefoot Techniques and Drills, 3) Why Barefooting Will Make Your Faster, 4) Real-World Barefooting.
2) As with other Barefoot Authors / Runners like Lee Saxby, Chris McDougall, Mark Cucuzella, Michael Sandler and Jason Robillard, this is another book dedicated to promote the Barefoot Running Lifestyle.
3) The book is devoted to Barefoot Ken Bob's personal story, his journey into barefoot running, the mistakes he made, the revelations he had and the tweaks he made to perfect the natural art of barefoot running.
4) It has the Do’s, Don’t, Recommendations, Suggestions, Ideas, Cautionary tales and Other points of view that support as well as (surprisingly) state why Barefoot Running Fails or isn’t accepted by everyone.
5) The differences & similarities between Chi-Running, Pose Running & Evolution Running methods
6) Fantastic and Original Examples with Opinions that are varied and different from the author.
7) I especially loved the chapter dedicated to the Barefoot Running Exuberance Syndrome and yes, the myth and reality of the talked-about-over-priced Vibram Five Finger Shoes.
8) And for those people for whom the Book Print & Quality seems to be important, the book is a large sized manuscript, creatively designed, printed in glossy high-quality material with great photographs, examples and enough space for you to put down notes and pen down your thoughts.
Criticisms
Now though I am totally in favor of this book, here are some points people may criticize the book for.
1) Barefoot Ken Bob Saxton is of the opinion that if you want to learn the correct style of running, one must just take off his shoes and jump into the waters of Barefoot Running. Now with the interactions I have had with quite a number of runners, I doubt is it as acceptable, favorably and as simple as this. Most of the veteran runners do not want to change their style primarily because they do not find the need to and secondly, for those who try the style, find it harder than what is stated.
2) The book states everything – including the examples in two dimensional format. I had to keep checking videos to see visual representations of the examples given in the book. For instance what angle the hips should be while running, difference between hip rotation versus hip twists and the 1-2-3 method of foot placement.
3) I was surprised not to find a glossary of terms or Index at the end of the book (which I personally believe was very necessary)
4) I wish the author had given me links or references to study and learn more as most of the stuff was really intriguing and interesting.
So now the moment of truth, what do I think about this book?
My Running Mentor Manoj Kuriakose introduced me to Barefoot Running and it is because of him, I ended up with this book. And even with all its criticisms which I have stated here, I will say this –
This is a MUST-HAVE-MUST-READ book! It has changed the way I run. In fact, for someone like me who couldn’t run more than 100 meters, on 28th of January 2013, from 5pm all the way to 6:30am of 29th of January 2013 for 13 hours straight, I ran 58kms – that too barefoot. And this has been possible only because of the principles stated in this book. (I would also like to acknowledge the invaluable support of Rajesh Daryani without whom I don’t think I would have ever considered running. If you want the Facebook Groups I am part of, check for the links below)
I loved the book to bits.
Overall Rating
8.5 out of 10
Loy Machedo
loymachedo.com | loymachedo.tv
Running Groups on Facebook I am Part of
Dubai Creek Striders
https://www.facebook.com/groups/13827...
Runners Life
https://www.facebook.com/groups/runne...
Sharjah Creek Striders
https://www.facebook.com/groups/sharj...
For Ultra Runners
Tejas Trails
https://www.facebook.com/groups/42922...
August 30, 2013
My favourite time of day is my early morning runs along the coast but like the majority of runners, I'm regularly plagued by injuries which have prevented me from going out for weeks at a time. This has ultimately made it difficult to get into a regular routine & has made we wonder how in the long-term I could continue doing the sport I love the most without causing myself some serious problems. So when somebody mentioned the seminal Born to Run & how it touches upon barefoot running & its unparalleled effectiveness for keeping people injury-free, I was instantly intrigued. It totally turned my preconceptions on their head - for instance, did you know that the more expensive the running shoe, the more likely it is to injure you? And that running-related injuries have not decreased in the last 30 years, despite all the advances in technology by Nike & their rivals? But when you think about it, it makes sense - after all, our ancestors would run barefoot for hours, literally chasing animals on the savannahs until their prey collapsed from exhaustion.
However, this is an area where just a little bit of knowledge can be a dangerous thing. I read Born to Run before this book came out & was impatient to get started, so armed myself with a bit of advice from a few random websites. While I utterly enjoyed the tactile sensations of my first barefoot run, afterwards my tendons were so sore due to bad technique that I had to rest them for about 10 days. Thus I discovered the hard way that you really do need to build up slowly & learn the correct skills. And as this book has been written by one of the barefoot movements' pioneers, it's the perfect introduction.
This is a very informative guide, crammed with advice that has been tried & tested since the late 1980's. There's also lots of testimonies from different runners, not just the authors themselves. Ken Bob can ramble somewhat when he starts on his anecdotes, bless him, but these tend to be kept separate from the actual pages on technique, so can be skimmed over if desired (although they are rather charming). This makes it easy to pick up & get what you want from it.
While the advice is practical, the authors are also keen to emphasise the importance of fun. Not only does enjoying your runs keep you coming back for more, they say, but it also helps to keep you relaxed (particularly your calves) & thus capable of absorbing more impact. As most of their tips focus on good posture & relaxation, they remind me in essence of the Alexander Technique.
This book has enabled me to figure out what was causing the tendon issue & adjust my technique accordingly (I was arching my feet to avoid heel-striking & landing too heavily on the ball of the foot, so now I'm letting them fall straighter & more naturally, although still front-first). It has also added an incredibly enjoyable dimension to my running. Even running on pavements has become an incredibly tactile experience & no, so far I've never stood on any broken glass or dog muck - or even seen any on the roads I run on. If you want to run barefoot, then I believe this book is a necessity, being much more practical than its competitors.
However, this is an area where just a little bit of knowledge can be a dangerous thing. I read Born to Run before this book came out & was impatient to get started, so armed myself with a bit of advice from a few random websites. While I utterly enjoyed the tactile sensations of my first barefoot run, afterwards my tendons were so sore due to bad technique that I had to rest them for about 10 days. Thus I discovered the hard way that you really do need to build up slowly & learn the correct skills. And as this book has been written by one of the barefoot movements' pioneers, it's the perfect introduction.
This is a very informative guide, crammed with advice that has been tried & tested since the late 1980's. There's also lots of testimonies from different runners, not just the authors themselves. Ken Bob can ramble somewhat when he starts on his anecdotes, bless him, but these tend to be kept separate from the actual pages on technique, so can be skimmed over if desired (although they are rather charming). This makes it easy to pick up & get what you want from it.
While the advice is practical, the authors are also keen to emphasise the importance of fun. Not only does enjoying your runs keep you coming back for more, they say, but it also helps to keep you relaxed (particularly your calves) & thus capable of absorbing more impact. As most of their tips focus on good posture & relaxation, they remind me in essence of the Alexander Technique.
This book has enabled me to figure out what was causing the tendon issue & adjust my technique accordingly (I was arching my feet to avoid heel-striking & landing too heavily on the ball of the foot, so now I'm letting them fall straighter & more naturally, although still front-first). It has also added an incredibly enjoyable dimension to my running. Even running on pavements has become an incredibly tactile experience & no, so far I've never stood on any broken glass or dog muck - or even seen any on the roads I run on. If you want to run barefoot, then I believe this book is a necessity, being much more practical than its competitors.
April 1, 2019
Answered lots of questions
I read “Born to Run” a few months ago and was completely intrigued by the idea of barefoot running. I’ve never much cared for running, so I’m curious if kicking off the shoes will change anything for me.
“Born to Run” was an excellent read, but it was written as a narrative and not a “how to.” This book completely filled that gap. Technique does seem important, especially since we live most of our lives in shoes and learn “bad habits” for barefoot running.
I’m excited to try barefoot running this spring/summer and see how I like it!
I read “Born to Run” a few months ago and was completely intrigued by the idea of barefoot running. I’ve never much cared for running, so I’m curious if kicking off the shoes will change anything for me.
“Born to Run” was an excellent read, but it was written as a narrative and not a “how to.” This book completely filled that gap. Technique does seem important, especially since we live most of our lives in shoes and learn “bad habits” for barefoot running.
I’m excited to try barefoot running this spring/summer and see how I like it!
January 13, 2022
Convincing & entertaining with detailed, practical advice.
December 1, 2011
I am trying to cautiously adopt the barefoot running style but without actually running in bare feet. The essence of barefoot running is to run lightly and gently, minimising the impact on the ground - clearly running in bare feet on the rough stones round here would encourage one in this but I feel it would also murder my feet.
So I have been studying Barefoot Ken Bob's book. He admits to being a zealot and he will not countenance the idea of running in any type of footwear. Although his book is probably jumping on the bandwagon created by Christopher McDougall's million-seller "Born to Run", it is clear that Ken Bob has been running barefoot for most of his adult life. In fact he obviously goes to work and everything else in bare feet, so I don't think we should regard him as the norm.
I am hoping to pick up enough from his book to help me avoid landing on my heels, to encourage a style which has me landing on my forefeet and which has my feet (shod in minimalist shoes) kissing the ground rather than striking them.
The book is entertaining and useful to anyone thinking of running barefoot - it is not just a question of taking off your shoes, you need to unlearn the bad habits such as heel strike, although that is not the only one, gained over a lifetime of running with huge cushions under your heels.
Don't tell Ken Bob, but it is also useful to people just thinking of introducing some of his techniques in order to cut down on injuries.
December 26, 2013
If you're looking for an introduction to Barefoot running (or Barefoot-style, or the benefits of Minimalist shoes) - this isn't the best resource available. The author does not do a good job of explaining the techniques that he so highly recommends - and instead simply repeats himself over and over as a substitute for a good explanation. It doesn't work... For example: he recommends lifting your foot as your are placing your landing foot down to reduce impact. That's the wording he uses in the book "lift your feet". Well, you can't lift your foot at the same time you are using it land on with your weight. I assume he means raise your toes, lower your heel, and angle your foot upward, to reduce the stress on your calf muscle as your foot is lowered - but that isn't what he says so I can only guess. I do know however that "lifting my foot" isn't quite right. He's also a fan of weird analogies that make no sense, and simply repeating his mantra - "bend your knees"!
I've read quite a bit about barefoot/barefoot-style running from various blogs and if you are interested in learning about it, your best bet is to read about it from other sources. It is important to transition slowly if moving away from a raised heel shoe (traditional) to a lower drop such as 4mm or "zero drop" - but you won't find recommendations here how to do that.
Moving on...
I've read quite a bit about barefoot/barefoot-style running from various blogs and if you are interested in learning about it, your best bet is to read about it from other sources. It is important to transition slowly if moving away from a raised heel shoe (traditional) to a lower drop such as 4mm or "zero drop" - but you won't find recommendations here how to do that.
Moving on...
October 6, 2025
This will be my second time reading this. I highly recommend it for anyone interested in learning how to run barefoot. The man knows what he's talking about.
February 28, 2018
I loved how detailed the technique description was and how purist Barefoot Ken Bob is. All the other quasi-barefoot running books I've seen speak to minimalist footwear. I tried Xero's huaraches and had the same knee problems as with VFFs and running shoes. Barefoot is the only way for me to stay injury free and keep my stride clean. Anything less and my technique gets sloppy. Thank you Ken Bob!!
I'm from the IRA runners camp (41 and ran my first two half marathons using this technique), so I skipped all the talk about speed and times. The only other part I wasn't a big fan of was how repetitve it was. I just skimmed those parts that droned on about the same thing.
My life is definitely better for reading this book! I plan to run barefoot for the rest of my years! It has replaced my love for cycling. I like how I can just pick up and run anywhere anytime! It's also something I can do with my two boys. They love parkour. I'm going to start doing barefoot parkour with them now.
I'm from the IRA runners camp (41 and ran my first two half marathons using this technique), so I skipped all the talk about speed and times. The only other part I wasn't a big fan of was how repetitve it was. I just skimmed those parts that droned on about the same thing.
My life is definitely better for reading this book! I plan to run barefoot for the rest of my years! It has replaced my love for cycling. I like how I can just pick up and run anywhere anytime! It's also something I can do with my two boys. They love parkour. I'm going to start doing barefoot parkour with them now.
December 12, 2020
Some great techniques for running barefoot. I guess the part that I don’t like is strong advocacy i.e. either you do it all or none at all. I get it that barefoot is how we all evolved but to say that shoes don’t help is not necessarily true. Even best of the food ingredients are toxic when overused. Similarly, anything in excess is not good. Shoes certainly have saved people from extreme misery during heat and cold. I would have liked some discussion on how barefooting can be achieved in extreme cold and heat e.g. -20 degrees C and 37 degrees C. Asphalt, grass and rocks is all good but what about extreme weather conditions. All in all, barefoot surely helps and some of the techniques I have learned are very useful and I am surely going to continue barefoot as much as I can.
February 6, 2021
After Born to Run and reading another Barefoot running book this is my third consecutive read on the topic. I am very enthusiastic and have since started running barefoot. I am intrigued by Ken Bob and his experiences and found very interesting exercises and tips that I am already implementing. The tone of the book is very informal entwined with Ken's typical humour.
Towards the end of the book I skipped some pages as it contains too many examples from other individuals. Interesting to read about others but not 8 different stories with lots of details.
Still for the beginning barefoot runner I definitely suggest reading this book.
Towards the end of the book I skipped some pages as it contains too many examples from other individuals. Interesting to read about others but not 8 different stories with lots of details.
Still for the beginning barefoot runner I definitely suggest reading this book.
September 30, 2024
This should have been a lot shorter. The most interesting part is the technical information, but that would probably be better presented in video format. Some of the advice isn't very helpful (lift your foot as it's landing?). I could have done with just a couple of the stories at the end of the book, but they made up about 1/3 of the book. Personally I'd be more interested in actual hard data and studies when it comes to barefoot running, but that's not what this book is about. I found the book inspiring, but quite preachy at times. Also pretty much completely missing are cold weather tips for someone who lives in a climate where winter lasts for 6 months of the year.
July 22, 2017
Absolutely Life-Changing
This is an amazing book! I read Born to Run and was immediately fascinated by barefoot running and ultrarunning. I quickly got some Vibrams and started running, but something didn't feel right. I decided I'd try barefooting and found this book. I have to say, for anyone who wants to try running barefoot, this book is the only way to go!
This is an amazing book! I read Born to Run and was immediately fascinated by barefoot running and ultrarunning. I quickly got some Vibrams and started running, but something didn't feel right. I decided I'd try barefooting and found this book. I have to say, for anyone who wants to try running barefoot, this book is the only way to go!
April 22, 2020
Like many others, Born to Run by C McDougall led me to Barefoot Ken Bob. It's a really interesting read, plenty of stories of other people as well as his own history. Theory, drills, & a few simple plans to get people started. There's plenty on his website but useful having it in a book format.
September 29, 2018
Great advince for anybody who ewants to run barefoot. Strongly biased an no room for other opinion unfortunately.
April 30, 2012
Spring is here, and the days are brightening. After a wet winter without warm minimal shoes, I have gotten out of the habit of movement and activity. Now that the days are lengthening, I have felt the urge to run again, to use my body and connect with the earth.
I did, in fact, go for a run. I ran in my VFF Treks that have been my winter wear this past year, at least when it is dry. But I was at the park, and I got the urge, and it felt so good I did a bit more of it. The next day, my lateral metatarsals were rather upset with me. The big luggy treads on the Treks were fine for hiking, or walking on sidewalk. But the pounding of my stride mashed my feet around the treads and bruised them into hamburger.
I knew I needed to educate myself, because I shouldn't have let that happen. So while I recovered, I picked up Barefoot Running: Step by Step by Barefoot Ken and Roy Wallack. I am very grateful that I did, because I had apparently forgotten everything I had ever learned about barefooting.
Barefoot Ken insists that one should learn to run barefoot. Really barefoot, none of this minimal nonsense. And with good reason; true barefooting gives you rapid feedback that helps you correct your technique. If you are running right barefoot, it is comfortable. In fact, Barefoot Ken suggests starting out on gravel, because when you learn to make that comfortable, everything else is easy. Discomfort is something you figure out how to adapt to. If you are in even the most minimal of shoe, the feedback is lessened and your form will suffer. Shoes are to our proprioceptive sense what gloves are to our fine motor coordination. They make it possible to ignore information that could make a big difference in our long term structural health.
So I did. I ran barefoot. I didn't run far, but I did run. And he was right; running without shoes is a sensory extravaganza that requires full attention and focus. In this, it becomes a fabulous moving meditation of responding with intention to the world. By paying attention in this way, I became very aware of how I had been pounding the pavement in my Treks, and that if my form had been better, my feet wouldn't have suffered as they had. One thing is certain though: if I hadn't worn my Treks, I wouldn't have taken 2 paces with the kind of stride I got away with in them.
So will I be joining the legions of true barefooters, eschewing the sole and having to defend my lifestyle choice in every interaction on the street? Not likely. Barefoot Ken admits that even some barefoot training can make a huge difference in the quality of sensitivity we bring to our running. Which is good, being in the PNW, where the cold muddy wet just doesn't appeal to my naked feet in the dark months. But I will take Barefoot Ken's advice and run in bare feet often enough to remember what it is supposed to feel like. And when it is too muddy out for my feet, I will remember to work them out inside with dance and yoga and qigong so they stay in touch with the earth.
I did, in fact, go for a run. I ran in my VFF Treks that have been my winter wear this past year, at least when it is dry. But I was at the park, and I got the urge, and it felt so good I did a bit more of it. The next day, my lateral metatarsals were rather upset with me. The big luggy treads on the Treks were fine for hiking, or walking on sidewalk. But the pounding of my stride mashed my feet around the treads and bruised them into hamburger.
I knew I needed to educate myself, because I shouldn't have let that happen. So while I recovered, I picked up Barefoot Running: Step by Step by Barefoot Ken and Roy Wallack. I am very grateful that I did, because I had apparently forgotten everything I had ever learned about barefooting.
Barefoot Ken insists that one should learn to run barefoot. Really barefoot, none of this minimal nonsense. And with good reason; true barefooting gives you rapid feedback that helps you correct your technique. If you are running right barefoot, it is comfortable. In fact, Barefoot Ken suggests starting out on gravel, because when you learn to make that comfortable, everything else is easy. Discomfort is something you figure out how to adapt to. If you are in even the most minimal of shoe, the feedback is lessened and your form will suffer. Shoes are to our proprioceptive sense what gloves are to our fine motor coordination. They make it possible to ignore information that could make a big difference in our long term structural health.
So I did. I ran barefoot. I didn't run far, but I did run. And he was right; running without shoes is a sensory extravaganza that requires full attention and focus. In this, it becomes a fabulous moving meditation of responding with intention to the world. By paying attention in this way, I became very aware of how I had been pounding the pavement in my Treks, and that if my form had been better, my feet wouldn't have suffered as they had. One thing is certain though: if I hadn't worn my Treks, I wouldn't have taken 2 paces with the kind of stride I got away with in them.
So will I be joining the legions of true barefooters, eschewing the sole and having to defend my lifestyle choice in every interaction on the street? Not likely. Barefoot Ken admits that even some barefoot training can make a huge difference in the quality of sensitivity we bring to our running. Which is good, being in the PNW, where the cold muddy wet just doesn't appeal to my naked feet in the dark months. But I will take Barefoot Ken's advice and run in bare feet often enough to remember what it is supposed to feel like. And when it is too muddy out for my feet, I will remember to work them out inside with dance and yoga and qigong so they stay in touch with the earth.
April 4, 2017
There is a ton of information in this book. To truly understand what Ken Bob is saying, you have to read it and practice it. He was the first person to bring barefooting to the web and hence to thousands of people. The book is like a master’s class in running economy and technique. Ken Bob is a unique and highly intelligent individual. He is a constant learner and has dedicated his energies to to finding the best way to help people run injury free and engage in running for pleasure - not pain. I enjoyed this book and it influenced the way I think about running technique.
P29 It became clear that most people overestimate the risks and underestimate the pleasure of going barefoot.
P53 Your leg is meant to be a shock absorber, but the heel strike turns it into a shock producer.
P53 We do know that running injuries are rampant, and that the culprits are shoes, overtraining, or a combination of both.
P57 Surprisingly, however, he (Dr. Lieberman) found that barefooting not only generates far lower collision forces, than a heel strike, but actually no measurable collision forces at all.
P60 The Illusion of Shoes: Michael Warburton, “We want protection from harmful objects, but scientific studies have not shown that cushioning and/or motion control stop injuries.”
In fact, the opposite may be true.
P131 Knee and back injuries are rampant among runners today – and strangely accepted. We are more likely to accept the idea that most runners will eventually require knee surgery than the idea that we are simply running badly and should change the way we run.
P173 Nick Hanson’s 2009 study showed that barefoot running was far more economical than shod running in outdoor conditions, measuring oxygen uptake, heart rate, and perceived exertion
P200 Dr. Charlie Robbins – “When I don’t feel well, I go out and run and things seem better.”
P29 It became clear that most people overestimate the risks and underestimate the pleasure of going barefoot.
P53 Your leg is meant to be a shock absorber, but the heel strike turns it into a shock producer.
P53 We do know that running injuries are rampant, and that the culprits are shoes, overtraining, or a combination of both.
P57 Surprisingly, however, he (Dr. Lieberman) found that barefooting not only generates far lower collision forces, than a heel strike, but actually no measurable collision forces at all.
P60 The Illusion of Shoes: Michael Warburton, “We want protection from harmful objects, but scientific studies have not shown that cushioning and/or motion control stop injuries.”
In fact, the opposite may be true.
P131 Knee and back injuries are rampant among runners today – and strangely accepted. We are more likely to accept the idea that most runners will eventually require knee surgery than the idea that we are simply running badly and should change the way we run.
P173 Nick Hanson’s 2009 study showed that barefoot running was far more economical than shod running in outdoor conditions, measuring oxygen uptake, heart rate, and perceived exertion
P200 Dr. Charlie Robbins – “When I don’t feel well, I go out and run and things seem better.”
February 25, 2016
I read this book after being inspired by 'Born to Run' and because I have struggled through ongoing running-related issues with my knees, hips and calves... to the point that I was starting to think I might, after years, really just have to give up running. I loved this book, and used it as a guide that ultimately has got me back to running... and my running has become pain free! For me, that is huge!! I recommend reading the whole thing before starting to run barefoot. I made the mistake of doing my first barefoot run before reading Ken Bob's recommendation to start with a distance of about 200 metres. I started with 2km and was in lots of pain for a week or so afterwards. Of course, I read that part of the book jus a day too late! But started again once I was feeling ok again and haven't looked back. I guess I'm not critiquing this book as a literary work but just saying that I found it so helpful, down to earth and practical, and it has made a world of difference to me.
October 11, 2011
This is a very good guide to barefoot running. I'm not sure if his idea of perfect form is something every barefoot runner would agree on, but the main message is that you just need to really pay attention, which I agree is key. I like the goofy exercises. I strongly agree with his point that if you want to barefoot run you have to start totally barefoot to get the feedback from your feet, rather than in minimalist shoes. It helps keep you from overdoing it, although you probably still will overdo it. Be careful! Do about half as much as you want to.
I also like his recommendation to walk barefoot a lot first, with a running form (head up, arms & shoulders loose, torso upright, forefoot landing, short steps/don't overstride). I did this for 2 months before I began running (I was also really out of shape), and it was really, really, helpful.
I also like his recommendation to walk barefoot a lot first, with a running form (head up, arms & shoulders loose, torso upright, forefoot landing, short steps/don't overstride). I did this for 2 months before I began running (I was also really out of shape), and it was really, really, helpful.
January 7, 2013
I guess i shouldn't have been surprised that he was so harsh on Vibrams. The thing is that not all of us can go barefoot at work, at school, etc. I am going to try harder, but i am required to wear closed toe shoes to work, i'm kind of cheating when i wear Vibrams and Sanuks. I guess i'm not sure that flip flops and Vibrams are horrible compared to socks with rubber painted on the bottom. They're not perfect, sure, but if you can't feel the ground through Vibrams then your feet are in bad shape. I feel everything in my Vibrams, just less intensely than when barefoot, and because of my weight it is often too intense to be completely barefoot.
I didn't read it straight through, it was kind of boring at parts. I bought it because the library didn't have it, but the Barefoot Book is better. I'll read it again but was expecting a bit more somehow.
I didn't read it straight through, it was kind of boring at parts. I bought it because the library didn't have it, but the Barefoot Book is better. I'll read it again but was expecting a bit more somehow.
May 8, 2011
If there was a companion volume to Chris McDougall's Born to Run, Barefoot Running Step by Step would be it! Barefoot Ken Bob and Roy Wallack are geniuses, and their decades of experience shine clearly through every page of the book.
I had been running barefoot for ~one year prior to reading this book and after the first two chapters, my form was improved by a factor of ten. Prior to reading this book, I cursed the gravel they use during snow removal. After reading this book, I can easily run over the same gravel as well as chip and seal roads with little to no discomfort. If you've read Born to Run and have become excited about or even curious about barefoot running, this should be the next book on your list.
I had been running barefoot for ~one year prior to reading this book and after the first two chapters, my form was improved by a factor of ten. Prior to reading this book, I cursed the gravel they use during snow removal. After reading this book, I can easily run over the same gravel as well as chip and seal roads with little to no discomfort. If you've read Born to Run and have become excited about or even curious about barefoot running, this should be the next book on your list.
September 3, 2011
Ken Bob Saxon wants to share his passion about barefoot running but sometimes his writing gets too passionate to my taste. Anyway his book gives clear explanations of his barefoot running technique (a little different that the one described by Jason Robillard in The Barefoot Running Book Second Edition: A Practical Guide to the Art and Science of Barefoot and Minimalist Shoe Running) with many pictures, training tips and good stories.
July 22, 2018
After a disastrous attempt at faux barefoot running (in so called minimalist shoes- resulting in serious foot injury) i decided to try again, this time with the help of an expert. The book gives very specific instruction on successfully running barefoot. In week one of my implementation so far, so good. If you follow his advice, you'll do what you thought was impossible. I'm hoping that in time my feet will strengthen to the point where I'm not experiencing all the foot issues ( plantar fasciitis, fallen metatarsal arch, post tibial tendinitis) that I have had in the past. Excellent instructional book for a beginner and a reminder of good barefoot running form for experienced barefooters. Keeping this one on my bookshelf!
January 14, 2012
An extremely thorough guide to the techniques and benefits of barefoot running. Ken Bob Saxton is obviously so passionate about going barefoot and his desire is to envangelise to benefits to all runners. It's good to understand what has worked for him over decades of running and the theories about the physical benefits. Sometimes it's over the top (e.g. the injury threat of running in shoes), but there are also concessions to a mixed approach of shod and barefoot running. The key message of starting slow and building up distance gradually is obviously sensible and critical for anyone wanting to enjoy the freedom of going without shoes.
April 3, 2012
A confession. I did not read this book in its entirety. I got too hung up on the hero-worship of "Barefoot Ken Bob" which I found quite intrusive. However, if you want to go back to barefoot running (I know, I know, that's how we all started but the running shoe companies have had us in their thrall for too long) this is the book for you. It covers everything from how to wean yourself off running shoes, how not to do too much too soon, minimalist footwear for those who aren't ready to commit just yet, and lots of photos to demonstrate his arguments. Plus lots of odd little tidbits like shoeless horses and real life running stories.
July 1, 2012
What can I possibly say about this book that hasn't been said by most reviewers out there. This book is a must, not only for starters in barefoot or minimalist running, but also for anyone who wants to get serious about their recreational running (in other words, those who've been stung by the running bug, like me!).
This book comprehensively looks at the issue of running form, running efficiently and reducing your risk of injury. But more importantly, this book is highly persuasive and motivating. Each chapter is steeped Barefoot Ken Bob's enthusiasm for running and life. Makes you feel like lacing up each time you finish one! Recommended.
This book comprehensively looks at the issue of running form, running efficiently and reducing your risk of injury. But more importantly, this book is highly persuasive and motivating. Each chapter is steeped Barefoot Ken Bob's enthusiasm for running and life. Makes you feel like lacing up each time you finish one! Recommended.
January 30, 2013
Excellent background information and technical foundation, as well as a step by step progression and pointers on how to avoid the most common pitfalls experienced by those who are pursuing movement excellence.
The most important factor in seeing results is whether I apply what I have learned, which is not a commentary on the quality of the information, but the character and priorities of the one who has received the information.
From the effect that I have seen of the little I have yet applied, I am looking forward to experiencing the impact as I pursue a greater application of what I have learned in the book.
The most important factor in seeing results is whether I apply what I have learned, which is not a commentary on the quality of the information, but the character and priorities of the one who has received the information.
From the effect that I have seen of the little I have yet applied, I am looking forward to experiencing the impact as I pursue a greater application of what I have learned in the book.
April 22, 2012
Love it! And it works. I tried it and loved running barefoot. Just takes a little time to get baby soft feet a little more tough to handle the terrain. No knee pain since running barefoot, no shin splints since running barefoot. Just awesome!!! Gotta give it a try and stop being afraid of what people might think of you running without shoes or the fear of stepping on stuff. You were born with feet to walk, run and to step on things with. We were not born with shoes. So ditch the shoes and give it a try.
October 15, 2013
Imported from my LinkedIn Reading List via Shelfari.
[Edit, 15/10/2013]: Highly recommended; I've been running injury-free since I read this book. I have to admit that I wear minimal footwear, and am not a barefoot runner, but the principles and technique in this book (stride, cadence, etc) are key. -1 star for all the historical/political stuff.
If you don't want to invest in the book, I found that watching Dr Lieberman in action (mentioned in the book) helped as well: https://www.youtube.com/watch?v=7jrnj...
[Edit, 15/10/2013]: Highly recommended; I've been running injury-free since I read this book. I have to admit that I wear minimal footwear, and am not a barefoot runner, but the principles and technique in this book (stride, cadence, etc) are key. -1 star for all the historical/political stuff.
If you don't want to invest in the book, I found that watching Dr Lieberman in action (mentioned in the book) helped as well: https://www.youtube.com/watch?v=7jrnj...
September 13, 2012
This is a fantastic guide book for anyone considering barefoot or minimalist running. Ken Bob lays everything out in an easy to understand and enjoyable fashion. He tells you what to do and how to do it. He's passionate, zealous, and highly entertaining. As a bonus- Ken Bob is extremely funny- the book of chock full of hilarious stories, anecdotes and witticisms. I read it from cover to cover in one sitting!
March 12, 2013
Very poorly written.
Interesting ideas. But fail to inspire cause of the hodge podge presentation.
I did and will try running without shoes.
I guess I was convinced about doing so even before I read the book and was looking for convincing arguments. Sadly the book doesn't have any facts to convince me, just anecdotes to help you confirm what you already think.
There are some nice drills to try and handle the pain of running without shoes on tarmac.
Interesting ideas. But fail to inspire cause of the hodge podge presentation.
I did and will try running without shoes.
I guess I was convinced about doing so even before I read the book and was looking for convincing arguments. Sadly the book doesn't have any facts to convince me, just anecdotes to help you confirm what you already think.
There are some nice drills to try and handle the pain of running without shoes on tarmac.
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