Barefoot Running Technique

Our bodies are built for running. From the arches of our foot to the stabilizing muscles in our neck, we have numerous energy saving anatomical features that keep us upright, straightforward and light on our feet. Here we list the main elements of proper running form that, when performed correctly, increase running economy and utilize our anatomy in the most effective ways possible.

Equilibrium

Equilibrium consists of two things:

Cadence: The number of steps you take per minute. The most optimal range for most people lies between 165 - 175 steps per minute, depending on a number of factors like height, weight or running speed. Once proper cadence is achieved, a number of great things begin to happen. For one, our body angle will remain much straighter, as our legs will be less tempted to reach out in front of us, causing a bend at the hip and change in posture. It also keeps our centre of gravity from falling too far down, which would only require us to push it back up.

Relaxation: How energy efficient you are can depend on how well you let ground reaction forces move up and down through your body. If you are stiff and robotic, energy can get “stuck” in your bones and joints causing insufficiencies. On the other hand, if you are too loose, your soft tissues will have to work much harder to hold you up, also causing a waste of energy. Relaxation is a place between the two, and is usually found when proper cadence is utilized.

Upper Body

Elbow less than 90 Degrees:

When our elbow is kept at a sharp angle, this reduces the amount of effort the body needs to exert to keep the arm swinging. Hands: Keep your wrists relaxed with fingers slightly bent. Your hands should always in the vicinity of the of your chest in order to ensure a consistent angle in the elbows.

Eyes on the horizon: By keeping our eyes forward, it prevents the head from tilting forward and creating greater moment forces on our neck. It also ensures our head stays in line with our shoulders and hips.

Driving Elbows Backward:

By imagining pushing elbows backwards instead of pushing the arms forwards, this helps keep the torso upright and promotes using the arms as a short pendulum to resist our body twisting.

Upper arms:

Always angled backwards or at least never pointing past the torso.

TWisting Torso:

By focusing on lightly twisting the torso instead of pumping the arms while running, this reduces the force output needed to offset the push of the legs behind the body.

Leg cycle

Propulsion:

Forward momentum is created by the legs pushing backwards into the ground. This generally is a natural occuring motion and doesn't require as much focus as the next steps in the leg cycle, but it is of course the origin of the forward motion the body is creating.

Knee Tuck: Immediately after push off, the knee should begin to bend forward and the heel should make a straight line towards the buttox. By quickly shortening the length of the leg, there are less moment forces acting on the hip flexors. Moreover, by bending the knee, the leg is pulled back to the front of the body by the elasticity of the powerful quadriceps, saving energy in the process.

Drop & Drive: Before the leg reaches the ground, it must already be in a down and backward motion. If everything else in running form is perfect, but the foot is contacting the ground while traveling forward, there will be a braking action that the body experiences. If the leg is already on its way backwards when we contact the ground, the muscles on the back of the leg will already be in action and will propel the hips forward upon ground contact. This will guarantee forward propulsion as well as help keep the hips in line with the shoulders and head.

Landing: The foot should land on the ground in either a mid foot or forefoot stance. If landing forefoot, the heel should reach the ground immediately after and give the ground a small push, or "kiss." Under no circumstances should the heel stay elevated for the whole run. This is a very easy way to get stress fractures in the arch of the foot or an inflamed Achilles tendon.

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