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The Barefoot Running Book
By Steve Nearman
November/December 2010
For the Washington Running Report
Becoming a book author-and a successful one at that- was never Jason Robillard's intention.
"The book really started as a three-ring binder of my writings I compiled for people that attended my clinics," said Robillard, who penned The Barefoot Running Book - a practical guide to the art & science of barefoot & minimalist shoe running. "I began getting multiple requests for the guide, but it was rather expensive to ship. A friend recommended I condense the material in a more compact form, and the paperback book format was the most cost-effective option."
His 61-page creation is an easy read, and probably one you should peruse before discarding your heavily-padded running shoes and going feet-naked or the minimalist running shoe route.
The book's format displays much like a semester course in college - with headers like "concept" and "issue" and "activity." You get the sense early on in the book that Robillard is talking with you like your high school teacher, with very pointed descriptions, plenty of fatherly advice, and repeated stern warnings about transforming too quickly from big shoe runner to minimalist animal.
Your sense is spot-on - he IS a teacher! However, he might want to heel at his attempt at humor.
"My experience as a teacher definitely influenced the book and my clinics," said Robillard, a Grand Rapids, MI, ultra-marathoner who confesses three paragraphs into the preface of the book that he is not an athlete. "I do not teach this as a course as it does not fit within the framework of our state's high school curriculum. However, I would welcome the opportunity to teach the subject as a class in a college setting. The subject of barefoot running is a subtly complex topic that would flourish in an environment of critical discussion."
Probably the greatest value of this book, which retails for $14.95, is that Robillard sets a timeline for the transformation to minimalist runner, and a conservative one at that.
"One of the dangers of beginning barefoot running is doing too much too soon," he writes in the book. "Your feet have likely spent most of their active life confined in shoes. Shoes weaken the bones, muscles, ligaments, and tendons of your feet. The skin on the soles of your feet will not be accustomed to the sensory input from the ground. In order to prevent injuries, it is important to begin barefoot running cautiously.
"Barefoot running feels wonderful," he continues. "The urge to do too much before your feet are ready is very powerful. As such, it is important to follow a conservative plan even if you feel great in the beginning. Going too fast may result in a myriad of injuries, including tendon and ligament damage, excessive blisters, stress fractures, and other overuse-type injuries. ..TOO MUCH TOO SOON injuries are the greatest obstacle to successfully transitioning to barefoot running!"
Robillard identifies two major speed-bumps to the transition - top of the foot pain and Achilles/calf pain. I have not experienced the former during my own personal running shoe transition but I have experienced the latter from the stress on my calves from constantly being high on my forefoot strike. While Robillard does not address this in his book, I have found that going back to the full-cushioned running shoe every few runs helps ease that calf pain.
In many places in the book, Robillard stresses that one should not increase mileage by more than 10 percent per week or speed by no more than 15 seconds per mile per week. This is sage advice for any running program, with or without running shoes.
But does he preach barefoot or minimalist running for everybody?
"Shoes merely provide protection from the environment, be it rugged terrain or inclement weather," Robillard said in our interview. "Over the next few years, I think there will be a gradual but significant movement toward more minimal shoes. I think we will eventually see the raised heel and motion control elements disappear as both interfere with learning proper gait.
"I think almost all runners could benefit from some barefoot running. As long as the runner does not have a circulatory, neurological, or significant physical disorder, occasional barefoot running can strengthen leg and foot anatomy, help teach good form, and add variety to any training routine. A small percentage of runners may enjoy barefoot running enough to do it on a full-time basis, but most runners could enjoy most of the benefits by switching to a quality minimalist shoe. Full-time barefoot running can be difficult depending on terrain. While most terrain could be tackled without shoes, the training time required usually makes it impractical."
In the 19 years Robillard has been running sans shoes, he said his only major mishap occurred during a 50-miler in 2007 when he tripped on a root and broke a toe.
What concerns me more about barefoot running is summed up by Rodney Dangerfield in Back to School - "You gotta look out for number one. But don't step in number two."