gan training on an indoor track. When she found out running in bare feet was against the rules, she took to the trails near her home—and she hasn’t looked back. But what about the pain, or possible injury? Seasoned barefooters say you build thicker skin on your soles. But there’s also the option of “minimalist” shoes, which are flexible and lightweight, with thin soles and less heel height than traditional running shoes. One of the first was the Vibram FiveFingers, introduced in Italy and the U.S. in 2006, but there are many more on the market now.
thinks the trend may be slower to catch on in Canada, “it’s not going to go away.” Vanessa Rodriguez of Toronto began running at age 24 to help her cope with stress, but recently switched to barefoot. “I generally run on trails,” says the 29-yearold online editor and nutritionist. “I like the feeling of being barefoot. It’s not just exercise: It’s a mind-body experience.”
“I feel more natural;
Obviously, barefoot runners anywhere east of B.C.’s southwestern coastal area face colder temperatures and more snow when running in the Canadian winter. Though Rodriguez knows runners who will brave temperatures as low as –15°C, she dons minimalist shoes when the temperature dips below zero, adding socks for warmth and prevention of blisters. These are one of the most common barefoot running injuries, especially during the beginning stages, according to Australia’s Dr. Craig Richards and American Thomas Hollowell, authors of The Complete Idiot’s Guide to Barefoot Running.
my running is not as
“When running barefoot, the foot and ankle play an increased role in impact absorption,” says Michael Ryan, a scientist at the University of Wisconsin–Madison whose research focuses on sports medicine and orthopedics (and who is a minimalist convert himself). “It’s what they’re designed to do. Shoes shelter the foot from stress, and there is a disproportionate load in the knee and hip areas.”
much of an effort.”
Ryan advises caution when switching to minimalist shoes or going barefoot; the muscles, tendons and bones of the foot need time to adapt to the changes in impact, as does the rest of the body. Ryan, who runs up to 22 kilometres in minimalist shoes on weekends, and eight kilometres twice during the week, says that his body has adapted. “I feel more natural; my running is not as much of an effort,” he says. Although Ryan
Running and Yoga go Hand in Hand Cross-training and outdoor exercise can do wonders for your body and mind. “Expanding your exercise horizons beyond yoga is a good idea,” says Walt Thompson, Ph.D., a professor of health and exercise science at Georgia State University. “It’s good to challenge the body in new ways.” Most traditional yoga styles, he notes, don’t raise the heart rate high or long enough to develop true heart-saving cardiorespiratory fitness. Nor do they develop the kind of strength you can build through rock climbing, bicycling, swimming, or running up hills.
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Most barefoot runners will agree that running unshod changes almost everything about their running form. Stride is shortened, number of steps per minute increases, posture is more upright, and the foot meets the ground in the forefoot area rather than the heel. What about arch support? The muscles of the arch are strengthened and support the foot better. Benno Nigg, an expert in the biomechanics of running at the University of Calgary’s Human Performance Lab and the author of Biomechanics of Sport Shoes, agrees with findings that regardless of advances in shoes, injury rates have not changed appreciably over the years. The best shoe for runners is the one that is most comfortable. Nigg says barefoot running isn’t new (think Zola Budd in the 1980s), and he believes the recent trend toward these less bulky shoes will certainly last.
What about a more serious injury? “I’ve been lucky,” says Rodriguez. “I’ve never stubbed a toe or stepped on anything sharp.” She says it becomes second nature to scan for danger on the ground ahead. Kift says if she steps on something, her foot is off it in a second, and the object doesn’t break the skin.
If you’re anxious to hit the trails sans shoes, be sure to transition gradually. Always do a pre-run warm-up, and carry a first-aid kit and steer clear of any rock salt during winter months. In such conditions, wearing at least minimalist shoes is a good idea. Be ready for sore foot muscles that haven’t previously been used, and see a physiotherapist for some specific stretches and exercises to prepare your body.
We’re talking about cross-training here, adding another complementary activity while you keep right on practicing. In fact, the best part about taking your workouts outdoors, besides the sheer fun of it, might be the way they’ll take your yoga to another, higher level: Improved endurance from running or hiking helps you get through tough classes with ease. The strength built from biking or swimming or rock climbing lets you hold poses longer, go deeper, and try that “too-advanced-for-me’’ posture you’ve been avoiding.
of the first mile, I’m into this groove.” That state often sparks flashes of insight that can have real value in her day-to-day life. “Solutions come to problems you’ve been struggling with,” says Nakoneshny, who has been practicing yoga for 4 years. “I can recall one instance when I had been trying to come up with a way to approach a prospective donor for a charity I was consulting for. During a run, I had a moment of clarity, and a strategy emerged that resulted in a seven-figure gift for the charity.”
Take the example of Nicole Nakoneshny, a 34-year-old fundraising consultant who lives in Toronto. You can often find her on the popular biking and running path that runs along Lake Ontario near her home. As her feet bounce along the pavement, her mind soars. “Because running is such a repetitive activity, I find it quite meditative,” she says. “By the end
“The breath is a remarkable tool for calming,” she says. “Just doing the ujjayi breathing from your diaphragm will help you get into that semi-meditative state.’’ Gently constrict the throat, creating a little resistance to the air flow and producing a soothing sound when you inhale and exhale. Some compare it to the “ocean’’ sound you hear in a seashell; others call
it “Darth Vader breath.’’ Either way, says Nakoneshny, “just take some real deep breaths and start moving.” How yoga helps her running: “In a sense, my running is sort of an extension of the yoga class. Through the deep breathing and quieting of the mind we all learn in class, I can get into that moving meditation when I run.” How running helps her yoga: “Endurance is never an issue for me in my yoga classes, so if we have to hold some particularly difficult pose for a long time it’s not a problem, and I’m certain that’s due in large part to my running. From a strength point of view, running has given me strong legs, which is enormously helpful for some of the standing poses.”
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