Barefoot Ken Bob

Testimonials: barefoot running

Last week Barefoot Ken Bob hosted a running clinic in Central Park.  I received two awesome email testimonials soon after.

This first one is from a buddy who is probably 6' 2'' and who, I can attest, really hits the ground hard when he runs: 

john - i am an instant convert.  i haven't been able to break the 4-5 mile mark because i get all kinds of soreness in my right leg.  it's been so bad recently that when i jogged the two miles from my office to the session tonight, i thought i couldn't run anymore when i got there.  i had to leave the talk a few minutes early to get back to the office, but i ran back barefoot, in the manner that he described, and it felt absolutely great.  my running automatically felt so much easier - even after arriving with sore leg.  i can't believe there was a radically more efficient form of running that was never communicated to me previously.  this is the sort of thing that should be in grade school gym classes.  and the whole barefoot thing just makes the experience so much richer. anyway, thanks a lot for spreading the good word

And the second one:

I had done about 3 miles from my gym up to 85th St. and 5th Ave. and then over to the group at 85th and Central Park West, with you.
 
All of those miles were in my fancy New Balance running shoes, with plenty of cushion, and I had pains in my calves and shins the whole way, and wasn't sure I'd even be able to do it barefoot.
 
After we finished with the discussion and the practice run, I decided to try out my new equipment (my feet).
 
So as Forrest Gump did once upon a time, I just a started runnin'...
 
I made it to the bottom of Central Park and felt good, so I kept going, all the way back to my gym, a total of about 3 miles barefoot all on pavement and sidewalks.  [note: start slow!]
 
Just by focusing and trying to apply what Ken Bob taught us, I was amazed at how good and free it felt to run without shoes.
 
The three miles I did barefoot were no comparison with the three I did with shoes on. I had no pain at all, and I was whizzing by people, and getting stares from shoe-wearing folk. One cyclist (who are notoriously rude to runners in Central Park) even stopped to ask me about the barefoot running and how long I had been doing it! He was shocked to hear it was my first time and wished me luck.
 
Today, the next day, I don't even have any exaggerated soreness.  I still have a lot more to learn, and need to strengthen my basics before I over do it with the mileage.  But I wanted to thank you and Ken Bob for opening this new great new world to me.
 
Best,
-Nicholas

Barefoot Ken Bob clinic

Legendary barefoot runner, Barefoot Ken Bob, hosted a clinic in Central Park this week with Barefoot Runners NYC.  Awesome turnout -- more than 50 people showed up.  We're officially a movement.  Here are a few things I learned, followed by a photo album.                                                                                                                                                                                                                                                             On Barefoot Ken Bob (BKB):

  • BKB has run 76 marathons barefoot
  • Completed his first barefoot marathon (second overall) at age 42 -- you don't have to be young to make a change!
  • He also ran it in 1998, long before it was ever fashionable
  • BKB: "I have no exceptional athletic ability."
  • 55 years old and still going strong

 On running:

  • BKB explained why barefoot running was a practical solution to a problem he had -- blistering and sore feet after his first marathon.
  • Cultures where people grow up barefoot don't have all the foot problems we have today: plantar fasciitis, flat feet, pronation, shin splints, you name it.
  • Listen to your feet -- minimal shoes are better than modern running shoes, but they still dull the signal from your feet.  Pain is a signal of what not to do. Learn proper form barefoot on a hard surface -- then if you need to, put on footwear.
  • Start with shorter distances, use a short stride (fast cadence), don't be afraid to bend your knees, keep your spine and head straight, and get a slight forward lean by keeping your hips forward
  • To find your sweet spot, particularly in bending your knees, you need to go past your sweet spot.  Try bending them too much and then scale it back.
  • Don't be afraid to put your heel down once you land on your forefoot.  New VFF runners are staying on their toes so much and running so far that they burn out their calves, and once those recover, they get stress fractures on the tops of their feet (as my cousin-in-law can attest)
  • Experiment.  Start trying different forms and see how your body responds.
  • To learn more from the man himself, check out his summer tour (scroll down for full list).  

 BKB liked to emphasize that he is not a coach -- he's a runner.  Well, that doesn't do him justice.  He's an example and an inspiration for what is possible.  BKB mentioned to me that this movement wouldn't be possible without the internet.  (Born to Run was pretty nice too.)  And the internet enabled more people than ever to learn from risk-takers and entrepreneurs like Barefoot Ken Bob.  Long may you run.

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