Robert,

Thanks so much for the reply, it sounds like you’ve put a lot of thought into the mechanics.  I’m glad to hear that my “stride equivalent” is that of a more typical size adult. I have also noticed that trying to attain a 170-180 cadence does come at a metabolic cost to my body as my heart rate usually mimics my cadence at that range and I tire out quickly.  I naturally just fall into a 160 cadence no matter my pace when I am not paying attention to it.
I greatly appreciate the advice on trying to raise my foot up more.  I have been actively working at this.  Also, my hip extension is something I really need to improve as I sit at work for at least ten hours a day, working sometimes up to 17hr shifts, and I have lost a significant amount of flexibility there.  Again, thanks.

From my experience increasing cadence takes quite a while to become natural and efficient.  Over the last two years my cadence has increased, now a cadence that felt forced an inefficient before now feels comfortable and efficient. 

I think it’s probably a combination of my muscles and tendons becoming stronger and stiffer, and my brain tuning the muscle activation to be less wasteful at the higher cadence.

So be patient, but don’t worry about chasing a cadence that is artificially high.

Also the bit in the video about “the harder the surface and the less between your foot and the ground, the softer the landing” is just not true.  Impact forces are the same regardless of surface, given the same footstrike style and stride frequency.  In fact, softer surfaces actually REDUCE the loading rate–the change in impact over time.  The New York Times ran an article claiming mostly the same thing a while ago; I posted an article to my blog refuting it: http://runningwritings.blogspo…

I stick to the grass or a soft track to get all the benefits and none of the drawbacks of running barefoot.  Interesting stuff from the UVA Speed Lab, though.

John

Chris,

this is a great question with a simple answer….passive elastic recoil initiated from hip extension. the faster the running, the more hip extension…and like a hinge the recoil intiated by the hips peels the heel back against the buttucks like a hinge.  Imagine you are swinging a hinge and holding at the top.  Move it quickly and it folds up. at slow paces the heel does not peel up. Watch a Kenyan in their easy warm-up.  Heel recoil is not happening. At higher speeds….yes.

So NO active lifting of the heel when you are running.  In ABCD drills , yes do some active lifting to create the range of motion.  These are drills to create mobility and stability to support natural running.

Mark

This is an insightful post as always. Taught a clinic at a HS XC camp today and none of the runners could do the toe drill well….but they learned it.
We just posted a nice piece which debunks lots of myths on transitioning and outlines safe barefoot progression.  Steven Sashen from Invisible Shoes wrote the piece
http://naturalrunningcenter.co…
Thanks for sharing the video too.  it was fun barefooting and sharing a beer with you in Boulder.
Put some Duct Tape on the big toe while the skin heals.  it will heal with more callous…this is the progression
Mark

Harry

John,

Thank you for the detailed post and like Pete the beauty is we are all N’s of 1. A few thoughts (1) most studies performed on “barefoot” are not in habitually barefoot runners…so they do land with higher loading rates. (2) Barefoot on pavement teaches intrinsic foot control of the entire kinetic chain..this translates to healthy running with and without shoes on all surfaces (3) you are faster barefoot on grass on minimal shoe on road…you can go reckless (4) foot gets incredibly strong and resilient with barefoot on road (5) it is a blast. 
Like you say…there is no ultimate truth. do what feels right but experiment and grow .

I ran Boston this year in Newton shoes 2:37.  the next day was stiff and a little sore.  went an hour completely barefoot on road ….this was complete reset and all soreness gone.  the thought of putting shoes on that day seemd toxic in some way that i cannot explain.  the barefoot soothed and healed.

Mark
@bpkengor:disqus 

Pete,
agree completely.  the 200 yard rule is the practice drill.  most just want to run healthy.  we have many runners completely happy in a durable and flat shoe like a Newton Isaac and have no desire to run barefoot.  in our teaching clinics we do 50-100 meters barefoot to have them feel the landing.  i encourage runners to play barefoot with their kids in the back yard.
Mark

Only problem is that 90 days from now there is a good chance that the ground in NH will be covered in snow and ice, so back to shoes! Thanks Harry!

Thanks for stopping by!