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Natural Running: The Simple Path to Stronger, Healthier Running
Natural Running is the middle ground runners have been looking for. By learning to run the barefoot way, while wearing shoes, runners will become more efficient, stronger, and healthier runners. Backed by studies at MIT and Harvard, running form and injury expert Danny Abshire presents the natural running technique, form drills, and an 8-week transition plan that will put runners on the path to faster, more efficient, and healthier running.
In Natural Running , Abshire explains how modern running shoes distort the efficient running technique that humans evolved over thousands of years. He reviews the history of running shoes and injuries, making the case for barefoot running but also warning about its dangers. By learning the natural running technique, runners can enjoy both comfortable feet, knees, and legs and an efficient running form that reduces impact and injuries.
Natural Running teaches runners to think about injuries as symptoms of poor running form. Abshire specifies the overuse injuries that are most commonly associated with particular body alignment problems, foot types, and form flaws. Runners will learn how to analyze and identify their own characteristics so they can start down the path to natural running.
Abshire explains the natural running technique, describing the posture, arm carriage, cadence, and land-lever-lift foot positioning that mimic the barefoot running style. Using Abshire’s 8-week transition plan and a tool kit of strength and form drills, runners will move from heel striking to a midfoot or forefoot strike.
Natural Running is the newest way to run and also the oldest. By discovering how they were meant to run, runners will become more efficient, stronger, and healthier runners.
In Natural Running , Abshire explains how modern running shoes distort the efficient running technique that humans evolved over thousands of years. He reviews the history of running shoes and injuries, making the case for barefoot running but also warning about its dangers. By learning the natural running technique, runners can enjoy both comfortable feet, knees, and legs and an efficient running form that reduces impact and injuries.
Natural Running teaches runners to think about injuries as symptoms of poor running form. Abshire specifies the overuse injuries that are most commonly associated with particular body alignment problems, foot types, and form flaws. Runners will learn how to analyze and identify their own characteristics so they can start down the path to natural running.
Abshire explains the natural running technique, describing the posture, arm carriage, cadence, and land-lever-lift foot positioning that mimic the barefoot running style. Using Abshire’s 8-week transition plan and a tool kit of strength and form drills, runners will move from heel striking to a midfoot or forefoot strike.
Natural Running is the newest way to run and also the oldest. By discovering how they were meant to run, runners will become more efficient, stronger, and healthier runners.
200 pages, Paperback
First published November 1, 2010
40 people are currently reading
189 people want to read
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Displaying 1 - 30 of 41 reviews
March 3, 2012
Lots of good information on running and running form. My biggest gripe with this book is that, in places, it’s very clear Mr. Abshire has an agenda in promoting running shoes. He’s the founder of Newton Running Shoes, and he sometimes leaves out bits of information in order to make his point (especially as regards barefoot running). I’m a minimalist runner (stepping on a piece of glass eight years ago has made me unlikely to run barefoot except when I’ve thoroughly inspected every inch of ground I’m going to run first), but it bothered me that he stopped short of giving readers the whole story on running regardless of shoe preference. It’s an otherwise great book and compiles a lot of information in one easy-to-read format. My advice? Worth a read, but keep in mind that he has an agenda and it’s probably worth checking out a few other sources rather than taking his word as sacred. Recommended.
May 2, 2014
This was an excellent book! It had great information about the running shoe industry and how to run naturally and more efficiently.
The author founded Newton Running Shoes and contrary to some of the other book reviews I've read I did not think he was plugging his company at all. When he did mention his company he was referencing other natural running shoes and he listed several other companies, like Vibram.
He talked about how heavy, highly cushioned running shoes with a high heal to forefoot drop of 10mm or more are causing runners to heal strike. He discussed how to improve one's running form by landing on the mid-foot and how to concentrate on not over striding by maintaining a turnover cadence of 180-190.
I liked how he included different strength training exercises with pictures and descriptions. When practiced these exercises would help to strengthen weak muscles and help keep injuries at bay. As a marathoner, I know it is important to maintain strong core and upper body muscles to maintain good form and I appreciated that the author talked about those points.
He also mentioned common running injured like IT-Band syndrome, shin splints, and runners knee and he showed how they have been linked to being caused by heal striking.
I liked the way he organized the book and opened with evaluating elite marathoners running form. As he pointed out they are not heal strikers, instead they land lightly on their forefoot when running.
This was a very informative book and I highly recommend it to any runner who wants to explore running naturally and more efficiently and for runners looking for the cause of their injuries. Or maybe you've just been swept into the barefoot running movement (Born to Run anyone?) and are looking for more information on the subject, if so then this is the book for you.
The author founded Newton Running Shoes and contrary to some of the other book reviews I've read I did not think he was plugging his company at all. When he did mention his company he was referencing other natural running shoes and he listed several other companies, like Vibram.
He talked about how heavy, highly cushioned running shoes with a high heal to forefoot drop of 10mm or more are causing runners to heal strike. He discussed how to improve one's running form by landing on the mid-foot and how to concentrate on not over striding by maintaining a turnover cadence of 180-190.
I liked how he included different strength training exercises with pictures and descriptions. When practiced these exercises would help to strengthen weak muscles and help keep injuries at bay. As a marathoner, I know it is important to maintain strong core and upper body muscles to maintain good form and I appreciated that the author talked about those points.
He also mentioned common running injured like IT-Band syndrome, shin splints, and runners knee and he showed how they have been linked to being caused by heal striking.
I liked the way he organized the book and opened with evaluating elite marathoners running form. As he pointed out they are not heal strikers, instead they land lightly on their forefoot when running.
This was a very informative book and I highly recommend it to any runner who wants to explore running naturally and more efficiently and for runners looking for the cause of their injuries. Or maybe you've just been swept into the barefoot running movement (Born to Run anyone?) and are looking for more information on the subject, if so then this is the book for you.
July 19, 2013
I blasted through this book in a few days, and I'm planning to follow the 8-week plan and drills for making the transition to a "natural running" style. Given that I'm on board with Danny Abshire's recommendations, why only 3-star rating? Two flaws.
First, the author makes too many references to his shoe company. Even though I believe he's sincere in recommending a certain type of footwear based on peer-reviewed scientific literature and his own experience, I couldn't help but think of the book as an advertisement for his brand of shoes.
Second, there is too much detail in the first 8 chapters, and too little in the concluding 2 chapters. Many points are stated over and over and over and over and... you get the idea. He didn't need 8 chapters to describe the problems associated with heel-strike running and the benefits of switching to natural running. I think he could have stated the case much more succinctly. At the same time, it's hard to figure out how to do some of the exercises from the text and pictures -- the training section could benefit from more detailed explanations.
Depending on the results I achieve by following the program, I may change this rating. After all, if a book can improve my physical health, I'd be convinced to give it 5 stars regardless of writing flaws. From one author to another, I'm thankful that Abshire undertook the effort to put his knowledge to paper.
First, the author makes too many references to his shoe company. Even though I believe he's sincere in recommending a certain type of footwear based on peer-reviewed scientific literature and his own experience, I couldn't help but think of the book as an advertisement for his brand of shoes.
Second, there is too much detail in the first 8 chapters, and too little in the concluding 2 chapters. Many points are stated over and over and over and over and... you get the idea. He didn't need 8 chapters to describe the problems associated with heel-strike running and the benefits of switching to natural running. I think he could have stated the case much more succinctly. At the same time, it's hard to figure out how to do some of the exercises from the text and pictures -- the training section could benefit from more detailed explanations.
Depending on the results I achieve by following the program, I may change this rating. After all, if a book can improve my physical health, I'd be convinced to give it 5 stars regardless of writing flaws. From one author to another, I'm thankful that Abshire undertook the effort to put his knowledge to paper.
May 18, 2012
This is an excellent book on the mechanics of how humans were designed to run. Abshire provides an in depth look at the evolution of running shoes from the early 60s through the running boom of the 70s, 80s and 90s. The main theme of the book is that we were designed to run with a midfoot or forefoot strike and not the heel strike for which so many of today's running shoes are designed. Abshire also proivdes a training plan and excercises to aid the reader in transitioning to a more natural way of running.
As other reviewers have mentioned, Abshire is the co-founder of Newton Running Shoes, and it is clear he frames much of what he writes in order to sell shoes. I did not find that it was too over the top. In fact, most of the time he recommends shoes in a general way that does not even mention Newton.
The only other possible negative about the book is that it is repetitive. I personally don't mind it as repetition is important when trying to change habits. Abshire writes the book as if he is trying to coach you to become a natural runner, and thus the repetition is warranted in my opinion.
Overall a quick, good read for someone who wants to know more about how to run more efficiently with less injuries.
As other reviewers have mentioned, Abshire is the co-founder of Newton Running Shoes, and it is clear he frames much of what he writes in order to sell shoes. I did not find that it was too over the top. In fact, most of the time he recommends shoes in a general way that does not even mention Newton.
The only other possible negative about the book is that it is repetitive. I personally don't mind it as repetition is important when trying to change habits. Abshire writes the book as if he is trying to coach you to become a natural runner, and thus the repetition is warranted in my opinion.
Overall a quick, good read for someone who wants to know more about how to run more efficiently with less injuries.
April 27, 2013
This book frustrated me more than anything. As a non-elite runner I felt quite put down for it.
It seemed like there was more name dropping and "buy my shoe" notations than anything else.
Lest the writer forget, many runners do so because it is a low cost form of exercise. That being said many cannot afford a minimalist pair of running shoes that could very well be out of their price range, while a traditional running shoe could be very easily obtained on a limited budget.
It seemed like there was more name dropping and "buy my shoe" notations than anything else.
Lest the writer forget, many runners do so because it is a low cost form of exercise. That being said many cannot afford a minimalist pair of running shoes that could very well be out of their price range, while a traditional running shoe could be very easily obtained on a limited budget.
October 24, 2020
I read this book about 10 years ago and it made a HUGE impact of my fitness and training program. I was already fit from other exercise but hadn't been able to run for a few years due to back problems. I read this book, followed its 8-week training program, and have been running since. I still do the form & strength drills twice a week as part of my cross-training. Excellent, practical advice for anyone wanting to run.
May 25, 2015
Great technique. The book could be condensed in half. I improved my timing, also I'm much less tired after running.
February 21, 2017
สิ่งที่ผมได้รับจากการอ่านหนังสือเล่มนี้ คือ
- ใส่ใจท่าวิ่งของตัวเองมากขึ้นกว่าเดิม และพยายามปรับท่าวิ่งให้เหมาะสม ที่ผ่านมาคิดว่าตัวเองวิ่งผิดท่าไปพอสมควร
- ได้ทำความเข้าใจรายละเอียดเชิงเทคนิคต่าง ๆ เกี่ยวกับการวิ่ง (แม้จะรู้เรื่องบ้างไม่รู้เรื่องบ้าง) เช่น ประเภทของเท้า รูปแบบของการลงเท้า การบาดเจ็บหลักของนักวิ่ง การฝึกความแข็งแรงและท่าวิ่ง ฯลฯ
- ได้ซื้อรองเท้า Newton มาใส่ หลังจากอ่านยังไม่ทันจบเล่ม ถือว่าหนังสือเล่มนี้ช่วยโฆษณารองเท้า Newton ได้ดีทีเดียว (แต่ของเขาดีจริงครับ)
- อยากวิ่งมากขึ้นกว่าเดิม :)
- ใส่ใจท่าวิ่งของตัวเองมากขึ้นกว่าเดิม และพยายามปรับท่าวิ่งให้เหมาะสม ที่ผ่านมาคิดว่าตัวเองวิ่งผิดท่าไปพอสมควร
- ได้ทำความเข้าใจรายละเอียดเชิงเทคนิคต่าง ๆ เกี่ยวกับการวิ่ง (แม้จะรู้เรื่องบ้างไม่รู้เรื่องบ้าง) เช่น ประเภทของเท้า รูปแบบของการลงเท้า การบาดเจ็บหลักของนักวิ่ง การฝึกความแข็งแรงและท่าวิ่ง ฯลฯ
- ได้ซื้อรองเท้า Newton มาใส่ หลังจากอ่านยังไม่ทันจบเล่ม ถือว่าหนังสือเล่มนี้ช่วยโฆษณารองเท้า Newton ได้ดีทีเดียว (แต่ของเขาดีจริงครับ)
- อยากวิ่งมากขึ้นกว่าเดิม :)
October 12, 2019
The first 80% of the book can be summed up as: heel striking = bad! This message is a good one, but the amount of times it gets repeated had me really struggling to get through chapters. It may be interesting for people who are really into biomechanics, but you may be better off skipping to the final section, which contains a training program you can follow. I haven't tested it myself yet.
This entire review has been hidden because of spoilers.
April 19, 2025
There were definitely some interesting tidbits and glimmers of gold in here—to include things that I’ll be implementing in my own running—but it was overshadowed by the sheer repetitiveness. I understood that “a heel strike exerts a braking force and the natural way to run is with a midfoot landing under the center of gravity” the first eight times I read it, thanks.
May 30, 2018
Informative, great visuals, includes a program for working through various form drills.
July 25, 2019
Good suggestions for exercises for running with a schedule
April 19, 2021
Solid running book. One of the best with explaining different running injuries and how to recover.
4 stars.
4 stars.
January 20, 2014
A lot of the tips in this book have become second nature to me already, but I tried to approach my rating as if it was all new information. The author developed Newton Running shoes, a popular minimalist brand (disclaimer: a pair of Newtons was the first low-profile shoe I adopted, not quite a year ago). You'll see complete barefoot runners occasionally, but more commonly it's a pair of Vibram Five Fingers or Skeletoes that turn heads. The basic idea is that going barefoot in training and wearing a shoe with less padding - and more importantly, minimal difference between heel and toe - allows you to sense the running surface better. If you train properly in these types of shoes, you should see less injury, increased running efficiency, and enjoy running more. Since I've already integrated so much of the program informally already, I'm not sure id follow the exact plan, but this would be an excellent starting place for someone who has previously only worn modern-traditional running shoes (such as Nike Air).
June 15, 2012
This book provided a good history of how running in America became so fraught with injuries (it lays the blame mostly at the foot of the athletic shoe industry), but I found it lacking as an actual guide on how to begin applying the principles Natural Running. For example, in one chart he says if you flaw is "Landing with loud foot strikes" the fix is to "Land lightly and quietly, self-regulate your impact"…but how do you actually make that transition when you've been running for years the wrong way? I found Chi Running to have a much more clear plan of how exactly to incorporate the different tenants of natural running into my routine. Even so, after reading the book and see and seeing how passionate the author is, I'm definitely interested at taking a look at the his natural running shoe line (Newton Running).
November 25, 2012
Good explanation of the mechanics of how we should be running and how to improve. I'm anxious to incorporate his form/strength drills into my weekly workouts. I found this book provided a more detailed explanation into the 'why' natural running is better for your body than ChiRunning did (although that was also an excellent book--I think the two are great companions).
Regarding others commenting on the author 'plugging' his own company, I didn't view it that way at all. He was up front from the beginning who he was and I didn't find the references to Newton all the frequent and when he did mention them they seemed pretty unbiased/neutral. In fact, I think I am more inclined to consider a Newton shoe now out of respect for the authors impartiality, knowledge, and experience.
Overall, a good read I would recommend.
Regarding others commenting on the author 'plugging' his own company, I didn't view it that way at all. He was up front from the beginning who he was and I didn't find the references to Newton all the frequent and when he did mention them they seemed pretty unbiased/neutral. In fact, I think I am more inclined to consider a Newton shoe now out of respect for the authors impartiality, knowledge, and experience.
Overall, a good read I would recommend.
July 19, 2012
I'm a big believer that the natural running style is best form to use as a runner so, I think my opinion of this book is a little harder than it should be because, I've read so much about the subject already. It didn't help that the book was also a bit repetitive.
This book is more of an introduction to natural running and the bulk of it is geared towards the runner that is still a heel-striker. I did learn some new strength and form drills to reinforce a natural running technique but, even that portion of the book is only slightly useful to me. I find that the best way to learn drills is to have someone show you, in person, what to do.
This book is more of an introduction to natural running and the bulk of it is geared towards the runner that is still a heel-striker. I did learn some new strength and form drills to reinforce a natural running technique but, even that portion of the book is only slightly useful to me. I find that the best way to learn drills is to have someone show you, in person, what to do.
October 27, 2012
Runners looking to change their heel-striking gait (which is the root cause of so many running injuries) to a more natural running style should definitely give this book a look. There is a fair bit of tedious repetition here, reinforcing at every turn the notion that heel-striking is bad for you, but there is also a lot of useful information on running shoes, the science of motion, biomechanics and the physics of running. Also included are exercises to help reinforce good running form and an 8-week transition plan.
October 20, 2012
An earlier version of my review had a detailed critique of the book's nonsensical references to evolution, neanderthal man, and other silliness in the early chapters. After reading the rest of the book, it turns out that level of detail was overkill. The book is really lame. The running technique is great, but the rest of it is just a slog. However, the drills and exercises toward the back are worth a look.
March 13, 2013
Mid to fore foot strike, not heel strike! That was the mantra of this book and it got a bit repetitive as the author went through all the stuff that is wrong with everything we've all been taught about running in comfy, padded-heel shoes. The last two chapters detail exercises and a training plan, including building upper body and general all body strength. Definitely an informative read for those wanting to start running "natural."
May 6, 2013
Good advice. Almost any running store can do video analysis of your gait: I had it done for only $35 at my local store and it totally changed my running style. The "transition" phases to natural running that he outlines are good, too: I wish I had that when I was doing my transition. My only skepticism is that, as a founder of Newton shoes, the author's frequent mentions of Newton products possibly create bias (I can't afford Newtons, which run up to $200 a pair!)
February 22, 2015
I've had this book for about 4 years but finally got around to re-reading it and posting it here on Goodreads. Good information overall, but the section on drills and and actually incorporating the framework into running is small...most of the book goes into the "why" vice the "how." Just a personal preference for me....I've understood the reasoning and methodology for quite awhile, but incorporating it into everyday practice is the hard part.
April 12, 2011
This book caught my attention as I was walking through the library. I am a former runner, but haven't had much time to dedicate to running since my twins were born (babies 3 and 4). It was very enlightening and helped me get motivated into running again. I am currently signed up to run a half marathon this August and I know I wouldn't have made this goal without reading this book!
April 23, 2012
Excellent resource if you're looking to transition into a mid-foot/forefoot running style. Prior to this I read Dr. Nicholas Romanov's Pose Method of Running. It was good, but contained far more technical detail than I needed. Abshire's book is much more concise, and I found his guidance easier to follow.
August 24, 2016
A helpful follow-up read to Born to Run, which I devoured several months ago. Born to Run was much more fun to read, but this book gets into the specifics of how the body works (or should work) when running. I'm already using the information to examine my running gait and re-think my choice in shoes.
June 25, 2012
great read, very knowledgeable. I don;t think that I will ever be a marathoner or anything but there was some sound advise in this book to help correct and improve my technique. The insight into how athletic shoes are designed was interesting as well. Good knowledge to have for the next time I need to replace my kicks.
October 6, 2014
I read this book because I believe in the natural running technique, the subject of the book. For the rest, I think it is poorly written: the same message repeated over and over again, poor comparisons like the one between popularity in natural running and organic foods. I hope the 8 week plan will prove of more value.
May 20, 2012
This is a book for runners who wish to run better. If you are open it will change your running for the better. It's dry. It's in depth and well written for what it is. It gives you more than what you may even put in. Love it. Will reference it for years.
July 6, 2012
The running drills at the end of the book are far the best. A great book for anyone with incorrect running form, or who prefers a barefoot type of running form. A little too much promotion on the Newton shoes - but I can overlook that for good information on form and technique.
August 22, 2015
Recommended to me by the guy at Marathon Sports who heard my shin splints plight, watched me run and then didn't sell me a pair of shoes. Very repetitive and could be distilled to: Heel striking is bad. Buy minimalist shoes. Do drills. (Just to clear my name, I am not a heel striker.)
Displaying 1 - 30 of 41 reviews