Barefoot Running Magazine Issue 10 - Autumn-Winter 2013

Autumn/
Winter
2013
Issue 10
FREE
How to contact us
Barefoot Running Magazine
TRC Publishing Limited
21 Lyric Mews,
Silverdale,
London
SE26 4TD
United Kingdom
ISSN 2050-9022
email:
website:
tel:
Overseas:
info@bfrm.co.uk
www.bfrm.co.uk
+44 (0) 845 226 7301
+44 (0) 208 659 0269
Cover picture: Homage to

Jesse Owens by Eileen San Felipe
www.eileensanfelipe.blogspot.co.uk
Insert picture: Women's Elite start at
the 117th Boston Marathon (2013)
Find us at:
www.facebook.com/BarefootRunningMagazine
www.trcpublishinguk.co.uk/bfrm
@BareFootRunMag
The health and fitness information presented in this magazine

is intended as an educational resource and is not intended
as a substitute for medical advice. Consult your doctor before
attempting any of the exercises in this magazine or any other
exercise programme, particularly if you are pregnant, elderly
or have chronic or recurring medical conditions. Do not
attempt any of the exercises while under the influence of
alcohol or drugs. Discontinue any exercise that causes you
pain or discomfort and consult a medical expert. Neither the
author of the information nor the producer nor the distributors
make any warranty of any kind in regard to the content of the
information presented in this magazine.
Welcome to the Autumn/Winter issue of Barefoot Running Magazine. We

hope youre all enjoying good health and looking forward to a fun 2014.
A note from the editor...
There appears to be an unintentional theme to this issue of Barefoot Running

Magazine: discrimination. Our In focus article takes a look into the life of the
amazing Jesse Owens, detailing his athletic successes as well as the prejudices
he faced due to the colour of his skin.
Meanwhile, inside his lab, David takes a look at sexism in sport. Unfortunately,
it is still quite prevalent but women are slowly being allowed to show what
theyre made of and are showing a few men up in the process!
Our main feature is an account of the popular Running Show, held again at
Sandown Park in Surrey, UK. We encourage you all to attend this annual
event if you can - its informative and fun and a great chance to sample
different clothing, footwear and food whilst picking up some very useful
tips from running experts.
As most of you now know, this magazine isnt just about running. We recently
had the great opportunity to meet Terry Laughlin - founder of Total Immersion
Swimming - when he kindly allowed us to sit in on a coaching workshop here
in London. If youre looking for a smoother, more efficient way to swim, take
a look at our Conversation with Terry and his article, How to improve your
swimming stroke. David and I have already made great gains in our own
swimming practice just by following some of his basic rules.
Other features include the eagerly anticipated part two of John
Woodwards Alexander Technique article and a piece from
Permaculturist and barefoot runner, Aranya Gardens, giving us
definite food for thought!
Gareth Gadget Underhill helps us understand the intricacies of
heart rate monitors whilst our test team give us their conclusions
on a number of different fitness products. We welcome mountain
runner and coach, Charlie Sproson, to the team too!
Our Roving Reporter, Chris Fielding, has just about recovered from
his introduction to parkour and gives us a wonderful account of his
and his sons experience at Evolve in Manchester.
Aranya Gardens
Avid barefoot runner &
Permaculturist
www.aranyagardens.co.uk
Alene Nitzky
Keen ultrarunner and blogger
Ultrarunner Alene Nitzky is this issues book reviewer and she provides
us with a wonderful insight into The Summit Seeker a powerful
book by Vanessa Runs whose honesty and humility many of you
are no doubt familiar with.
All the usual news, events, letters, etc. make up the rest of this
biggest ever issue!
Thank you to all who have contributed we couldnt do it without
you!
www.alenegonebad.blogspot.com
John Woodward
Alexander Technique Teacher
and Natural Running coach
www.naturalrunning.co.uk
Terry Laughlin
Run Strong, Run Free!
Swimming coach and founder

of Total Immersion Swimming
editor
Page 4
Autumn/Winter 2013
Barefoot Running
www.totalimmersion.net
Ian Hicks
Co-founder of Barefoot Running UK,

movement therapist, Pilates instructor,
running coach & author
anna.toombs@bfrm.co.uk
@ToombsAnna
Barefoot running enthusiast

ian.hicks@bfrm.co.uk
David Robinson
Gareth The Gadget Underhill
Co-founder of Barefoot Running UK,

movement therapist, sports performance
specialist & author
david.robinson@bfrm.co.uk
@barefootdrrob
Personal trainer, sports scientist

(Biomechanist/Physiologist)
gareth.underhill@bfrm.co.uk
www.outfitgroup.co.uk
Leigh Rogers
Jonathan Mackintosh
Holistic sports nutritionist, health &

wellness coach
leigh.rogers@bfrm.co.uk
www.meorganic.co.uk
Keen ultrarunner & blogger

jonathan.mackintosh@bfrm.co.uk
www.pixelscotland.com
Steven Sashen
Chris Fielding
Creator of the Xero Shoe & sprinter

steven.sashen@bfrm.co.uk
www.xeroshoes.com
Blogging enthusiast & barefoot runner.

Founder of Barefoot Beginner
chris.fielding@bfrm.co.uk
www.barefootbeginner.com
Dr Steve Sock Doc Gangemi
Charlie Sproson
Chiropractic physician & MovNat coach

steve.gangemi@bfrm.co.uk
www.sock-doc.com
Mountain runner, running coach

& Montane sponsored athlete.
Charlie.sproson@bfrm.co.uk
www.mountainrun.co.uk
Tracy Davenport
Ricardo The Dashing DAsh
Minimalist footwear retailer, avid barefoot

runner & blogger
tracy.davenport@bfrm.co.uk
www.barefootbritain.co.uk
Avid barefoot runner & co-founder

of the Maidstone Barefoot Dashers
Ricardo.dash@bfrm.co.uk
Gareth Underhill
Gareth Gadget Underhill

I

through, but manage the
Meet the team
Anna Toombs
am a mountain runner through and

odd
road and lowland area when needs be. Living in the English Lake
District gives me an excellent trainingChris
and testing
Chris Fielding
Fieldingground to put
myself and new products on the market really through my/their
Blogging enthusiast & barefootpaces.
runner.
Blogging enthusiast & barefoot runner.
Ian Hicks
Barefoot running enthusiast

problems
I had with my back
I got into Natural Running through

after running more than 15 to 20 miles over varied terrain. I read
books, watched what I could on You Tube, had some Pose
Ian Hicks
Coaching and used trial and error to try to rectify my problems.
It wasn't until I attended a VivoBarefoot
Running
course
with Lee
Barefoot
running
enthusiast
Saxby that I really understood the correct
form I was looking for
to minimize injury and pain during my running.
Since then I have started teaching Natural Running skills, alongside

Jonathan Mackintosh Mountain Running Navigation, Mountain
Ricardo
DAsh
Skills The
and Dashing
plan mountain
running
events,
plus
I
also
run
an
outdoor
clothing
and
equipment
Keen ultrarunner & blogger
Avid barefoot runner & co-founder
retail online store, specializing in lightweight,
for theBarefoot
last 15 Dashers
years.
jonathan.mackintosh@bfrm.co.uk
of the Maidstone
www.pixelscotland.com
This gives me the perfect opportunity Ricardodash@bfrm.co.uk
to test the newest and most
exciting products available in the outdoor trade, in the perfect
testing ground: the Lake District.
I am also a Montane sponsored athlete.
Picture courtesy of Montane
www.mountainrun.co.uk
Autumn/Winter 2013
Page 5
Main feature
The Running Show 2013
In focus
8
14
The Truly Legendary Jesse Owens
Davids laboratory
24
Is it time for an equal playing

field?
Book review
40
The Summit Seeker by Vanessa

Runs (reviewed by Alene Nitzky)
Injury corner
48
Calf Flexibility Sans Stretching:

No More Calf Wall Stretches
Technical tip
52
Prepare to run! by Anna Toombs
Nutritional nugget
56
The importance of soil life in the

nutritional value of food
A conversation with...
62
Founder of Total Immersion

Swimming, Terry Laughlin
The Green Room
72
Barefoot Running and the

Alexander Technique Part Two
Try this at home
84
How to make positive adjustments
Picture from the past
88
Roger Bannister
How to:
90
Improve your swimming stroke
Write back at you
94
Feedback on feedback! By the

Barefoot Running Magazine team
Club directory
152
Find a club near you
Web directory
154
For products and services
International News
National news
On track
On
track
International
news
Page 6
82
56
102
72
104
Autumn/Winter 2013
Outside the lab
38
Other peoples labs
Questions & answers
44
Your questions answered
Season in pictures
46
What you have been up to
Caught in the web
59
Internet snippets
Events
60
Stuff thats going on
Assorted goodies
80
Products worth a look
Whats on
The
Season
pictures
2014 events
andin
race
calendar
98
4
The Asics Uksem debate
Clubhouse
Barefoot
Running
calendar
UK
106
8
The
latest
from
Barefoot etc.
Events
and
workshops
Running UK
Its your letters
110
Your stories and thoughts
The society pages
112
Whats happening within the

Barefoot Runners Society
Product reviews and

results
120
Next Issue
153
Whats coming Autumn 2013
Annas pause for thought
22
Tips and general musings
Chris Fielding
68
Roving Barefoot Reporter
Sashen speaks
76
The Sensori Venture is Born
Gareth Gadget Underhill

Heart Rate Monitoring
Backchat
116
156
David Robinsons latest
The Dashing Ricardo

Flipped out over flip-flops
Autumn/Winter 2013
Page 7
Main feature
The Running Show 2013
Page 8
Autumn/Winter 2013
few weekends ago, we headed

to Sandown Park once again to
attend the annual Running Show,
organized by TCR Shows. We featured
last years event in the magazine and
thought wed report back again on this
years gathering of running enthusiasts,
presenters and running paraphernalia.
Tracy was having a conversation with

Aranya Gardens, another barefoot
living/running enthusiast (and writer
for the mag!) who wed been in
contact with via social media but
never met it was nice to finally chat
to him in person!
We were also excited to teach a

workshop on both days as well as
present two seminars on barefoot
running. This year we chose not to
have a stand and were looking
forward to being able to roam around
and chat to people.
The venue was the same as last year,

but there was a huge 50% increase in
exhibitors, from race organizers to
shoe retailers to physios. There was
a full programme of seminars and
workshops as well as a Write this
run conference happening in the
building next door.
The Barefoot Brigade was out in

force too! As soon as we arrived, we
bumped into Emma Spencer-Goodier
(www.yogawithemma.co.uk) carrying
a banner at least twice the size of her
small frame, as she headed off to
teach her first Yoga for Runners
workshop of the day. We then
spotted minimalist shoe runner Gray
Caws (www.n8pt.com) who had a
stand to promote ChiRunning and
had a chat with him before making
our way down to Tracys stand
(www.barefootbritain.co.uk) where
she had her signature English Country
Garden set up along with an array of
Luna Sandals, Xero Shoes and Sockwa.
David Townsend organizes the whole

event, with the help of his colleagues,
Sarah and Claire. They understand
the running world well; they know that
many of their punters will be after the
latest gadgets, whether its new shoe
technology or the next generation of
GPS watches. However, they also are
well aware that barefoot/minimalist
running is very much a part of the
sport (or even a sport in its own right)
and the mechanics and mental
benefits are something they are keen
to acknowledge. A running event
should offer something to every kind
of runner and nobody went away
disappointed.
Before we knew it, it was time for

David and me to teach our first
workshop. If you know us particularly
David! youll understand how difficult
it was for us to stick to a one hour
session! There are so many things to
cover in relation to barefoot running
and we had to think about which
aspects we wanted to talk about,
both for our workshop and the
seminar.
So, a couple of weeks before the
show, we had a long chat about the
kinds of things that were cropping up
regularly during client sessions and in
forum discussions. One major skill that
people often need to improve is their
ability to use their natural spring. If a
runner is used to their shoes helping
them gain a sense of spring in their
running, they can tend to land quite
heavily and painfully when they try
and run barefoot. This lack of spring
is often coupled with a restriction in
ankle and foot mobility, so these
are the two areas we tackled in our
workshop. We taught the participants
a series of mobility and reactive drills
inside, as well as getting them outside
to try some barefoot running on the
cold concrete! Most of them were
minimalist shoe runners but they all
commented that they felt they were
Autumn/Winter 2013
Page 9
landing more lightly on their feet.

Our first seminar came shortly after
our workshop. We spoke about
transitioning to barefoot running and
the differing opinions on the subject.
Some people would argue there is
no such thing: how can you transition
to barefoot running? You just take
your shoes off and start again from
scratch! We know of plenty of
people though who have chosen
to take off their shoes at the end
of a run for five minutes at first
and then gradually increase the
time that theyre barefoot. Others
have decided just to make the
switch from conventional trainers
to a more minimalist option and if
theyve done it with patience and
thought, theyve had no problems.
Ideally, going barefoot and starting
again is the best bet but its really
more a case of deciding on what
your end goal is and how it all fits
into your life. There is a definite
need to be flexible and what works
for one person will not necessarily
be successful for another.
We also talked about injury. Last
year we discussed common injuries
related particularly to barefoot
Page 10
running, as well as the role that

barefoot running can play in injury
reduction. This year, we talked
about the irony surrounding seasoned
barefoot runners; perhaps they
begin their journey in search of a
more efficient, comfortable running
style to eliminate injury but once
theyve established that, they start
Autumn/Winter 2013
to search out challenges and want

to tackle more severe terrain and
weathers both of which carry the
risk of injury! However, we were
quick to point out that although we
get the odd bruise or cut, on the
whole the risks are pretty low.
Meeting the elements head on
snow and driving winds for example
can be very exhilarating and

when youre barefoot it adds to the
sensation. This is what barefoot
runners seek out: sensation. This is
certainly the case with the evolution
of barefoot running in Britain, where
the terrain and weather can be
pretty unforgiving!
Lastly, we discussed cadence.
We see so many clients who have
become obsessed with the number
180. It really is only a guide if
youre running on a straight, even
road your cadence will very likely
differ to the one you adopt when
youre running off road in thick mud.
Adaptation and flexibility are really
key here as well as practice. The
more you practise, the more you
learn.
Once our seminar was over, we were
free to wander about and chat. We
talked to Tom of Aspire PR who asked
us to sell barefoot running to him.
The next day, we saw him in the
10km race wearing chunky trainers
so hes not yet a convert!
David Townsend had kindly organized
a mini after-party on the Saturday
night so we headed to a bar around
the corner for some well-earned beers.
The barefoot runners seemed to
congregate together although a
podiatrist whod been selling orthotics
at the show joined us because he
said it, looks like youre having more
fun over here! Running, yoga and
other types of exercise were the
main topics of conversation people
from all running backgrounds happily
discussing their passion.
Sunday at the show was busier. Each
year, a 5km and 10km race are held
on the Sunday morning and they are
both popular, attracting some serious
runners. Afterwards, the racers
wander in to see what gadgets they
can find or, as was the case with one
unhappy runner, come in looking for
the answer to niggling injuries. Again,
we spent the day rushing about and
chatting to people, including one
man whose injury issues had a great
deal to do with the fact that he was
required to wear a suit and proper
shoes for work when he was most
comfortable in minimal shoes or
being completely barefoot.
It does seem that injury is still the
main reason why people investigate
barefoot running. Following closely
behind that though is also the desire
for something simple in a world that
Autumn/Winter 2013
Page 11
is complicated. A primal need to get

in touch with the earth underneath
our feet when most of the time were
stuck inside attached to computers
with shoes on our feet.
Most people at the show were not
barefoot runners. Many werent
interested in it and plenty hadnt even
heard about it. This doesnt mean
they werent enjoying their running.
Running is personal. People have
their own reasons for starting a running
practice and continuing with it as a
fundamental part of their life.
This is why the Running Show is so
much fun and such a buzz. Running
is represented from many different
perspectives and without prejudice.
If you get the chance, come along
next year its well worth it!
Report by Anna Toombs
Running fact 10.
Did you know
During the Great Wall Marathon, China, participants

have to climb 5,164 steps
Running fact 11.

Joan Benoit Samuelson won the first womans elite
Olympic marathon at the 1984 Summer Olympics,
Los Angeles, with a time of 2:24:52
Page 12
Autumn/Winter 2013

August 2011 Volume 1 Issue 2 Page 13
Autumn 2013
Page 13
In Focus
Page 14
Autumn/Winter 2013
Editors note:
This article contains
certain words that might
make some readers
uncomfortable. The words
are direct quotes from the
period of time in question
and are reflective of the
unfortunate prejudices
highlighted in this article.
first heard about Jesse Owens

during a GCSE history class. We
were studying Hitler and the small
part that Jesse Owens played in
Hitlers life helps to form a picture
of the dictator and his influence on
German people at the time.
I remember learning how Jesse
Owens, a black American athlete,
had dominated at the 1936 Olympic
Games in Berlin, upsetting Hitler
considerably as his ideals of a superior,
Aryan state dissipated before his eyes.
Born James Cleveland Owens (he
became known as Jesse when a
teacher at elementary school heard
him pronounce his initials, J.C.) in
Alabama on September 12th, 1913,
Jesse Owens was one of ten children
and the son of a sharecropper. As a
youngster, he was always racing his
friends and in high school, his talent
was spotted by his gym teacher,
Charles Riley. Riley took Owens
under his wing, inviting him round on
Sunday afternoons, teaching him
correct manners at the dinner table
as well as talking to him about running.
He told Owens that, when racing,
Never look to left of right horses
dont!
Owens began to develop a name for
himself as he excelled in the 100m,
200m and long jump, or broad jump
as it was known then. There were a
number of colleges who wanted to
sign Owens up and he chose Ohio
State University.
In sport, Owens was equal to his fellow
athletes. Colour was not an issue on
the field. However Owens, because
he was black, was not allowed to live
on campus and when he travelled

with his team to various athletics
meets, he often wasnt served in
restaurants because of the colour
of his skin.
Rather than become bitter about
this, Owens dealt with it in a calm
manner, rising above the prejudice.
He would just say of those who
took issue with his colour, Its their
problem, not mine, without any
hint of anger. Footage of Owens
addressing journalists and the public
shows a well-mannered, good
natured, intelligent man, focused
on competing and representing his
country.
Undoubtedly, the coaching he
received greatly contributed to his
achievements. His college coach,
Larry Schneider, used some innovative

techniques, including getting his
students to train to music to develop
their rhythm.
However, Owens had a natural
talent. His trim, yet muscular build
was perfect for sprinting and he
moved with a natural grace whilst
generating immense power and
speed. His ability to jump, both
horizontally and vertically, was
uncanny and that in-built spring
was what helped him rise to the
top of his game.
In 1935, Owens attended the Big 10
Championships. The night before he
was due to compete, he fell down
some stairs and hurt his back. Against
the advice of his peers, Owens chose
to compete anyway, despite the
Autumn/Winter 2013
Page 15
Nazi regime and although the US

government were still keen to attend
and not compromise any existing ties
to the German government, a growing
number of American protesters were
against Americas participation in the
Games.
Owens had his own doubts too, but
was given a stern talking to by his
coach who reminded him what a
great opportunity this would be.
After a visit to Germany by Avery
Brundage, the president of the AOC
(American Olympic Committee), it
was declared that Germany was fit
to host the Games and the decision
was made that the US team would
take part.
On July 18th, 1936, the US team
travelled over to Germany by boat.
There was much camaraderie on
board as the sportsmen and women
socialized together, transcending
any issues of colour or class. For this
has always been the case in sport: it
disregards superficialities and brings
people together from all walks of life.
Jesse Owens was to take part in the
100m, 200m and the broad jump.
His rival, Eulace Peacock, was
unfortunately injured so couldnt
participate and a man named
Ralph Metcalfe took his place.
significant pain he was in. In fact,

not only did he take part, but he set
three new world records in the 220
yard sprint, 220 yard hurdles and the
broad jump. He also equalled the
100 yard sprint record! To highlight the
significance of Owens achievement,
only two men at the London 2012
Games jumped further than his Big
10 jump of 26 feet, 8 inches!
After this success, Owens was
almost guaranteed a place at the
1936 Games. These were ultimately
held in Berlin although apparently,
Adolf Hitlers original opinion of the
Olympics was that it was a, Jewish
n***er fest. His advisor, Joseph
Goebbels, convinced him that it was
a chance to showcase his master
race. Hitler warmed to this idea
and he began to demand that the
German Youth must be, slim and
lean, forcing them to train in a
Page 16
relentless, disciplined manner.

Meanwhile, Owens was losing his focus
somewhat. He was enjoying the fame
and notoriety as he travelled around
to various competitions. As his form
began to suffer, a new rival arrived
on the scene Eulace Peacock. He
began to beat Owens and after a
number of wins, became the new
favourite for a place in the American
Olympic Team.
Owen re-focused. He returned home
for a time, marrying his girlfriend Ruth,
who was already mother to the first
of their three daughters. He began
a strict training regime and soon
returned to form.
In the lead up to the Olympic Games,
there was some doubt as to whether
or not the USA would take part. There
was growing concern about the
Autumn/Winter 2013
The Berlin Olympic Games opened on

1st August 1936, signalled by a flock
of 25,000 pigeons being released into
the sky. Things hadnt quite been
thought through in enough detail
because as the gun salute occurred,
it frightened all those flying pigeons,
causing the raining down of much
pigeon poop onto the spectators!
It was still an impressive spectacle
though, with the Olympic torch
carried into the stadium for the first
time ever (this tradition was started
by the Germans).
Owens was due to compete on day
two in the 100m. He set himself up
at the start (without blocks in those
days they used to dig little holes with
a trowel to get their feet secure to
push off) and once the race began,
he pulled away easily from his fellow
runners to win the race in an admirable
time of 10.3 seconds, equalling the
world record. He was interviewed
after his win and very graciously said:
Im very glad to have won the 100
metres in the Olympic Games here in
Berlin. Its a very beautiful place and
a very beautiful city. The competition
was grand and were very glad to
come out on top. Thank you very
kindly. It was tradition for the leader

of the host country to shake the
winners hand but Hitler, as we all
learn in our history lessons, refused.
Do you really think Id be willing to
be photographed shaking hands
with a Negro? he said.
Owens next event was the broad
jump. He almost didnt make it
through the first round but before his
last attempt, his main rival, German
Lutz Long, gave him some advice
about his take off and this resulted
in a jump that took him successfully
through to the next round. After that,
the two rivals battled Owens with
his unique style of landing and then
doing a little jump forward onto his
hands rather than falling backwards
as is more common for jumpers.
Owens eventually won the event,
setting a new world record and the
two rivals, Owens and Lutz, after the
awards ceremony, walked arm in
arm around the stadium (no doubt
at the disgust of Hitler).
Owens also won the 200m, setting
another new world record! He had
definitely proved his astonishing
talent. However, the end of the
Games was tinged with some sadness
as two of the original US relay team
were told that they werent allowed
to run and Owens and Metcalfe took
their places. They won the race, but
it transpired that the two who were
due to run, Marty Glickman and Sam
Stoler, were replaced under the orders
of Hitler, because they were Jewish.
This was upsetting for the whole team,
particularly the two men who had
trained long and hard to represent
their country and were denied the
opportunity at the last moment.
Still, Jesse Owens felt triumphant
and whilst hed been competing
successfully, stories of offers from
promoters in the States seemed to
suggest that he would be worth a lot
of money on his return. At the close
of the Games, Avery Bundage was
keen for team to tour to make some
money and they visited various places,
staying in very basic accommodation
and getting little food or sleep. Owens
was tired and missed his wife and
made the decision to leave the tour
in London and travel back to the
States. This did not please Bundage
and he warned Owens not to leave.
Usually an amicable, compliant man,
Owens chose to go against Bundages
wishes and headed home.
Soon after his return, Owens discovered
that Bundage hadnt been misleading
him when he made his threat. Owens

had been stripped of his Amateur
Athletics standing and was suspended
from competition.
Another kick in the teeth was his
reception in America. For a few
moments only, he was viewed as a
hero, enjoying some brief notoriety
and waving to fans from a car as he
was driven through the streets. The
truth soon established itself however:
there were no lucrative contracts for
him none of the promotional offers
that he had been promised whilst he
was in Germany ever materialized.
In fact, on his first night back in
America he was denied several hotel
rooms due to the colour of his skin
until eventually one hotel allowed
him to stay as long as he used the
service entrance.
Owens had a family to support. He
had a variety of jobs, including
owning a dry cleaners. At a very low
point, Owens agreed to race horses,

drawing in the crowds and earning
a bit of money from that. It must
have been quite humiliating for him
but his daughter, Beverley Owens
Prather, said this: A lot of people
said he wasnt dignifying himself. But
when you have a family to feed and
you have no job then you do what
you have to do to feed your family
as long as its honest.
This was the position of the man who
had proudly won four gold medals
for his country. How was he repaid?
Shockingly, he was eventually sued
by the government for bad taxes
and he declared bankruptcy.
In the mid 1950s, things finally took
a turn for the better. In the midst
of the Cold War, Jesse Owens was
approached to become a Good Will
Ambassador for the United States,
given the task of endorsing and
promoting his country. He agreed,
Autumn/Winter 2013
Page 17
stating in an interview, We feel we

have the best way of life in the world
today.
Owens then began to once again
become a familiar, much admired
presence in the media. He was
seen in various television adverts for
Embassy tobacco products and
American Express card. He made
other television appearances and
received several awards, including
the Medal of Freedom, presented
by President Gerald Ford and the
Living Legend Award, presented by
President Jimmy Carter.
In those latter years, his dedication
to his country and his amazing talent
Page 18
were properly recognized. However,

deep, deep down in his soul the
knowledge and memories of how he
was treated by his beloved country
remained.
America being treated shabbily.
A fellow athlete from the 1936 Games,

Louis Zamperini, in a very poignant
interview said this: I was on a national
television show with him [Owens] and
he didnt look too good. When I got
back to California I said Jesse didnt
look too good, I dont think hes
gonna live long. He died within the
year and he was fairly young. But
I think his heart was broken after
winning all those gold medals he
expected the nation to love him
and heres the greatest athlete in
Gladly, the legendary Owens lives on

through the continued recognition of
what he achieved both personally
and for equality inside and outside
the sporting arena. In 1980, his three
daughters Gloria, Marlene and
Beverley established the Jesse Owens
Foundation, with the aim of promoting
development of youth to their fullest
potential. The foundation created the
Ruth and Jesse Owens Scholarship
Program at Ohio State University to
provide services to graduating high
Autumn/Winter 2013
Jesse Owens life was cut short by

cancer in 1980 when he was aged
just 66.
school seniors to help them realize

their potential. This help is available
for kids regardless of gender, age,
colour or race.
Fellow American athletes paid tribute
to Jesse Owens in the 2009 World
Championships in Berlin, all wearing
his initials J.O. above their hearts on
their kit. This year, in September, the
would-be one hundredth birthday of
Jesse Owens was recognized with
several acknowledgements in the
press on his birthday. The American
nation is keen to keep his memory
alive.
Sources
We hope the memory of Jesse

Owens lives on, both to inspire
athletes and remind the world of
how things were, how they have
improved and how we should
continue to strive towards unity.
Owens should also be remembered
for the magnificent man that he
was, for his dedication, talent, good
humour and allegiance to a country
that, despite some mistakes, ultimately
embraced him as one of their greats.
PBS Jesse Owens

www.jesse-owens.org
www.jesseowensmemorialpark.com
www.chicagotribune.com
www.biography.com
www.wikipedia.org
If you were to travel to Alabama, you

could take the opportunity to visit the
Jesse Owens Memorial Park. This was
set up by James and Nancy Pinion,
with the blessing of Owens wife, Ruth.
The purpose of the park is twofold:
firstly, to honour Jesse Owens and
secondly, to mirror his dedication to
Americas youth by investing in the
community. Prior to the Olympic
Games in Atlanta in 1996, the
Olympic torch was carried into
the park by none other than Owens
grandson Stuart Owens Rankin. There
is also a museum in the park with
all manner of memorabilia relating
to Jesse Owens and the world
of athletics during his lifetime.
Autumn/Winter 2013
Page 19
I always loved running...it was

something you could do by yourself,
and under your own power. You
could go in any direction, fast or slow
as you wanted, fighting the wind if
you felt like it, seeking out new sights
just on the strength of your feet and
the courage of your lungs.
Jesse Owens
Page 20
Autumn/Winter 2013
Autumn/Winter 2013
Page 21
hen I look back on the summer of

2013, I will remember it fondly as
the time that I took on a yoga
challenge.
I wrote briefly about this in the last
issue. The challenge was a yoga
programme, called Ultimate Yogi,
devised and taught by renowned
teacher, Travis Eliot, lasting 108 days.
108 days of yoga, no rest days.
On top of that, there was a simple
nutritional plan to follow and a
meditation session scheduled every
day.
I also decided to write a blog for my
journey (which turned out to be the
toughest part of the commitment!)
in the hope that it would inform and
inspire would-be yogis who are
considering taking the plunge.
When my DVDs arrived, I joined the
facebook group full of other yoga
practitioners at various stages of
the programme. On the whole,
I dont spend much time chatting
on facebook but I found this
particular group to be supportive
and inspirational. Some of them
Page 22
were writing their own, very honest

blogs which were useful as well as
very amusing to read.
When I was younger, in my early
twenties perhaps, my impression
of yoga was that the people who
practised it were long-haired hippy
types who only ate lentils and
carried with them a faint whiff
of patchouli oil mixed with sweat.
Im not entirely sure where this
image came from but I suspect the
media and general stereo-typing
had something to do with it. As I
became more immersed in the
fitness world, I met many yoga
teachers and practitioners who
were the complete opposite all
wearing the latest exercise gear
and looking super fit, well turned
out and obviously using yoga
(successfully) to stay in great
physical shape. I was still blatantly
missing the whole point of yoga,
but Ill come back to that.
Anyway, in my world that consisted
of hard cardio workouts I decided
Id try a bit of yoga to see if I could
improve my flexibility. I got hold of
Autumn/Winter 2013
a couple of videos (yes, it was a

long time ago) and tested them out.
I remember that one of them just
took me through some traditional
yoga sequences at speed and left
me feeling like I may have pulled or
torn something. Another was set in
sand dunes and practised at a
slower pace, but still challenging.
I enjoyed it I mean, I did it more
than once so I must have done to
a certain extent but the inner
cardio fiend in me was always trying
to take over and the mindfulness
was a mystery. I didnt shun it I just
didnt understand it. And the videos
didnt really teach me.
So then there was more time spent
in the world of fitness, networking
and doing courses. I became a
Pilates teacher, which at the time
suited my body better. All the
yoga I had done was very static
(sometimes in a cold room, so it
just hurt), whereas Pilates seemed
a more fluid practice.
My interest in yoga was sparked
again when I began barefoot
running. Id been continuing to
practise it from DVDs and learning a

little more about it. My own training
was also morphing into something
much more mindful and holistic
(without losing any of the intensity)
so I began to feel more open to it.
Barefoot running can do that to you!
So, I would practise yoga on my
lower intensity days. Trouble was,
the yoga I was doing is known as
Vinyasa flow yoga or power yoga
so it was, in fact, pretty high intensity.
I reached a point around March/
April of this year where I was pretty
exhausted and feeling in the need
ofsomething.
One of the facebook members very
wisely wrote: When the student is
ready, the teacher will appear.
This is so true. As it turns out, many
of the other group members were
at a place in their life where they
felt overwhelmed stressed out at
work or over-training in their workouts
and injured as a result.
Id fairly recently purchased a Travis
Eliot DVD with four, half hour yoga
workouts on it and liked his teaching
style. I looked online to find out more
about him and thats how I came
across this 108 day programme.
I found lots of amazing reviews about

it everyone seemed to have had
a positive experience. I decided I
would give it a go.
I wont go into all the details of the
programme (if youre interested, you
can read my day by day account
through my blog) but there are a few
things Id like to share. First of all, I
now have a clearer understanding
of what yoga is about. The goal of
yoga is definitely not any of these:
to push through pain

to become really bendy
to tone your body
to only eat pulses
to cease caring about your
appearance and hygiene
to become overly obsessed with
your appearance and hygiene
Up until now, Id been missing the

real essence of yoga. Im not saying
that I fully understand the whole
philosophy now that will take a
lifetime (and beyond).
It teaches you to be in the moment.
Those who worry tend to hold onto
the past or panic about the future.
Focusing on the now is the best
way to stay centred. Letting go is
also something thats repeatedly
encouraged in yoga; letting go of
physical tension, but also letting go
of other things negative thoughts,
possessions that serve no purpose,
letting go of overwhelming concerns
about what other people think of you.
Letting go of pointless obsessions:
I must have that new pair of shoes
or that latest iphone why?
I came to think of my mat as my safe
place. It sounds a little out there
but whatever life was throwing at
me good or bad my session on
the mat each day was a time for
me to take myself away from that.
Travis points out that this may seem
selfish, but ultimately, if you set aside
time for yourself each day, youll
have more to give the rest of the time.
I also know that most of us runners
are driven by goals and can tend
to view each run as a success or
failure. Barefoot running can
help change this attitude but
yoga can really bring it home.
Its a continuous process of
discovery and improvement
and you cant succeed or fail
at something that is ongoing.
Wow that mindset certainly
takes the pressure off.

Im not saying that yoga is anything
magic. Im not entirely sure that
everyone would benefit, or at least
have their life enhanced by it. I know
athletes who are driven and train
consistently and relentlessly with not
a stretch or chillout session in sight
and this has turned out to be the
best road for them. The point is to
find what combination gives you a
balance.
For me, the programme wasnt all
plain sailing. In the last phase, some
days required me to do an hours
power yoga, a separate 20 minute
core class and 30 minutes of
meditation! Im not saying thats
impossible but it did test my timemanagement skills. I have to admit,
I wasnt fully committed to the food
programme (by any stretch of the
imagination my beer buddy will
vouch for that) and although I began
to get the hang of meditation, my
longest session was 16 minutes.
I didnt succumb to feelings of
pressure though and I think that was
one of the fundamental messages
of the programme. Most of us live
pretty stressful lives so whats the
point of adding more?
Since finishing the programme, Ive
continued my yoga on a daily basis.
Not because I have to but because
I want to. Running still has the edge
for me in terms of pure enjoyment
but the yoga has enhanced it.
From a purely physical point of view,
if I had followed the food programme
(no sugar, no alcohol, no stimulants,
no fried food, no white flour) I would
be in tip top shape. To look at,
anyway. I do think the body needs
a certain amount of stress to keep
it resilient and I believe in testing it
sometimes to keep it strong. The odd
beer and portion of chips is a good
thing! I did wonder if Id lose strength
or fitness, but my breath is more
controlled when I run or swim and
I have improved overall strength,
despite not doing any other
resistance training beyond the first
couple of weeks of the programme.
I think my conclusion is to remain
open. Dont become regimented
in your training plan. Dont think the
same combinations will always work
be prepared to make changes
and try something new. Definitely
try yoga, Im sure you wont regret it!
Autumn/Winter 2013
Page 23
Davids laboratory
Is it time for an equal playing field?
Page 24
Autumn/Winter 2013
n the world of sport the term

separate but equal is banded
around frequently. Well, in
terms of size, strength and speed
women just can't compete on an
equal playing field with their male
counterparts. Right!?
The presumption until recently was
that a number of natural differences
between the sexes meant that woman
were just not capable of competing
against men. We have been
conditioned to believe that men are
larger, quicker and stronger than
women.
The physical differences, we've been
told, are so great that the sexes need
their own teams and often, their own
rules. Rugby, football, wrestling,
boxing and motorsport are too rough
for females and even in non-contact
sports like golf, running, swimming
and tennis (to name a few), our
conventional wisdom seems to be,
whatever a woman can do, a man
can do better.
But is it time that we rewrote the
manual?
An Indiana University study looked at
performance differences between
male and female athletes in childhood by analyzing data provided by
USA Swimming that consisted of the
best 50 yard freestyle performances
for all USA Swimming-registered male
and female swimmers of ages 6 to
19, who competed from 2005 to 2010
(comprising of 1.9 million swims).
Researchers chose to analyze the
children's performance in the 50 yard
freestyle, due to the fact that their
performances were less influenced
by training and more likely to be
influenced by muscle function.[1]
The study found no difference in swim
performance in children younger
than 8 and little difference in 11 and
12 year olds. However, the effects
of puberty began showing in the
older swimmers, as the boys began
experiencing accelerated growth in
height, weight and strength typical
of age 13 and older.
Joel Stager, professor in the School
of Health, Physical Education and
Recreation at Indiana University
Bloomington, said, Im not suggesting
that boys and girls should compete
against each other, but my findings
indicate they could. It's the whole
perception that girls can't compete
fairly with boys," he said. "Well, at
certain ages, they can."

Carol Christensen, an associate dean
and exercise physiologist at San Jose
State, noted in Women in Sports:
Issues and Controversies, that
starting at puberty, relatively high
levels of oestrogen in women are
responsible for the development of
secondary sex characteristics such
as deposition of fat in the breasts,
buttocks, hips and thighs. High levels
of testosterone make possible the
development of greater muscle
mass in men. It is this greater muscle
mass that most researchers agree
gives men a distinct advantage in
many sports. On average, women
are about 66% as strong as men
according to Christensen, with
the greatest disparity being in
upper- body strength (56%).[2]
It is this belief that leads some
researches to rule out men and
women competing in contact sports
like rugby/American football, boxing,
mixed martial arts and wrestling in
head-to-head competition, due
to the inherent physiological
differences between the sexes.
School sophomore, Nikki Darrow, for

example. Darrow, a freestyle wrestler
from Lanesborough, Massachusetts,
USA, at just 15, received many
emails from boys asking the same
question: How much do you weigh?
Or, more accurately, how much will
you be weighing in at the coming
wrestling season? Why? Because
she has countless trophies and
medals as a member of the otherwise
all-male high school wrestling team,
including three invitational wrestling
tournament championships wins. In
the 2003 Mount Greylock Invitational
Championship it was documented
that Darrow pinned her male
opponent in a highly impressive 51
seconds.
No wonder the boys wanted to have
a heads-up before Darrow entered
the 110 pound weight class!
However, anecdotal evidence seems

to be breaking the mould!
When interviewed however, Darrow

suggested that such respect has not
been universal. There have been
some people who didn't take me
seriously," says Darrow. She has faced
teasing as well as male opponents
who refused to compete against her.
One boy even quit the sport after a
match. I pinned him in 15 seconds,"
Darrow recalls.[2]
Take Mount Greylock Regional High
Girls should be able to do whatever
Autumn/Winter 2013
Page 25
they want to do," states Darrow, who

also happens to hold her high school's
record for the most chin-ups - male or
female!
But it seems not enough because,
whilst Darrow is dedicated (lifting
weights daily, participating in
cross-country runs in the autumn,
training several times a week at the
TNT Wrestling Centre an hour from
her home), she has been plagued by
the perception that wrestling is only
for boys. The notion that girls can
wrestle or, more than that, wrestle
successfully - against boys, seems too
much to bear for some, to such an
extent that a state representative in
Minnesota filed a bill to ban mixedsex school wrestling. Fortunately,
the bill died, but not before it ignited
a debate over long-held beliefs
about femininity, masculinity and
the differences between them.[3]
Increasingly, however, female
athletes from the likes of Darrow to
professionals such as golfers Annika
Sorenstam and Michelle Wie (who at
the age of 13 and 6 feet tall could
drive and often outdrive - from
the men's tees) - are challenging
stereotypes of female physical
inferiority.
And yes, while golf is more skill than
strength, there are women showing
their ability in that respect too. An
example is Emily Watts, a 35 year old
mother of two American open water
swimmer, who in 2002, won the 28.5
mile Manhattan Island Marathon Swim
Page 26
in 7 hours 46 minutes. Her opponents

included two mens relay teams and
she commented that, people were
surprised I won! She also recalled,
"One gentleman came up and was
bowing to me. A woman came up
with her daughter and said, look at
that! A woman won! I don't think it
shocked me. I do consider myself as
equal. Even in practice, even in other
races, if I am swimming next to men,
I am just another competitor."[4]
Association of Athletics Federations

(IAAF) decided that running alongside
these men makes women artificially
faster.[5] However, this retroactive
ruling struck a nerve and led to a
chorus of protests forcing the IAAF
to reverse their decision. "We realize
that these performances were
excellent performances," stated
Helmut Digel, a council member of
IAAF, when explaining why the IAAF
backed down.[6]
Yet another example of female

athleticism is Pam Reed from Arizona
USA who, at the age of 42, became
the overall winner in the 135-mile 2002
Badwater Ultramarathon that begins
in California's Death Valley and ends
at the highest peak in the contiguous
United States, Mount Whitney, beating
the second place finisher by almost
five hours.
However, it wasnt an entire reversal

of their decision. Their conclusive
ruling actually means that women
who run in marathons that feature
a mixed group of pacers as in
many of the world majors (including
The London Marathon, Berlin and
Chicago) - won't register times that
qualify as the women's world record.
The new rule also means that no
woman can ever set another world
record unless she's being paced by
other women.[7] As a result, Radcliffe's
old record was only referred to as
"world best" up until recently when
the decision was made to allow it as
an official record.
And of course, lets not forget that for

many years, women were assumed to
be physically incapable of breaking a
2:20 marathon time, but the record
was shattered three times in 18 months
and again in April 2003 when British
marathoner Paula Radcliffe broke her
own record, finishing in 2:15:25, only
9 minutes 47 seconds off the men's
record and within seconds of the
men's 1960 world record.
But in January 2004 the record was
removed from the annals of marathon
world records. Why? Because the
London Marathon allowed women
to run alongside male pacemakers
and officials from the International
Autumn/Winter 2013
This doesnt seem entirely fair,

considering that whilst men have
shaved three minutes off record
marathon times in the past 35 years,
women have improved by 31
minutes. Not bad considering the
scientific community up to the late
1960s considered marathons too
dangerous due to uterus dislodgment!
However, this was by no means the
Autumn/Winter 2013
Page 27
first time a sporting commission

removed a female title. In 1938,
German foil fencer Helene Mayer
beat the men's USA champion,
but her title was taken away and
a ban was instituted on intersex
competitions. Why? Because Mayer
had won in an unfair fight, according
to the USA fencing commission,
because men can't go all out
when playing against women.[8]
The USA fencing commission is only
one of many to take this stance. In
1976, American Margaret Thompson
Murdock competed at the Montreal
Olympics in the small-bore rifle
against teammate Lanny Bassham.
It went down to the wire, requiring
the judges to examine the targets
more closely. Bassham was awarded
the gold, but Thompson's performance
was great enough to put pressure on
the International Olympic Committee
(IOC), primarily from Eastern European
teams, to segregate the sport.[9]
publicly busted in1996 when German

marathon runner Uta Pippig won the
100th Boston Marathon, crossing the
finish line with menstrual blood running
down her leg in a time of 2:27:12).
Weakness became a status symbol, as
affluent women sought to distinguish
themselves from the poor whose lives
of cooking, cleaning, tending land
and child care were physically
demanding. Such physical work or
sport was not ladylike.
These worries about females overexerting themselves led to the USA
Lawn Tennis Association in 1902
restricting womens matches to
three sets instead of five, which is
still the norm today.[2] This banning
continued throughout the sporting
world, including distance running
after the 1928 Olympics, when
unfortunately several women
collapsed during the 800m more
evidence that women need

protection. Some distance
restriction continued up until the
marathon at the 1984 Los Angeles
Olympics, where Joan Benoit
Samuelson took gold in 2:24:52.
The answer, it seems, may be more
to do with our societal belief that
women are the weaker sex and
need to be looked after - and
any situation that can lead to the
destruction of this notion, e.g. an
international male athlete being
beaten fair a square by a little lady,
is beyond acceptable for some.
We dont have to look far to see
that our society is constructed into
the masculine and the feminine.
Masculinity is defined as, qualities
traditionally associated with men,
including traits such as virility, vigour,
manliness, strength, ruggedness,
toughness and robustness.[13] On the
So, is the male/female divide a fact

of life or is it merely the result of a
sexist, conditioned world?
To answer this question we have to
go back in human history to some
of the sources of female perceived
inferiorities - particularly when it
comes to womens reproductive
organs.
In the seventeenth century physicians
viewed menstrual discharge as a
leak within the uterus, making it the
weakest part of the female body as
it, failed to hold its contents.[10]
Dutch physician and anatomist,
Dr. Regnier de Graaf (30th July 164117th August 1673), actually compared
blood leaving the uterus to wine
seeping out of a defective barrel! [11]
And this weakness in the womb
seems, to some extent, to have
formulated social standards and
rules - that women need protection
both on and off the field, with girls
being banned from higher education
out of fear that intellectual work
would draw too much blood to the
female brain, leaving the uterus
barren. An 1879 medical text
informed adolescent girls to, "spend
the year before and two years
after puberty at rest" and, "endure
menstrual periods in the recumbent
position." [12] (This stance continued
well into the 1970s, as girls were
excused from physical education
classes when menstruating
thankfully a myth of incapacitation
Page 28
Autumn/Winter 2013
masculine traits such as too much

body hair, looking too muscular or an
unusually deep voice.
The committee does not specify
what testosterone level will disqualify
an athlete, in part because
individuals measures can fluctuate.
Arne Ljungqvist, the chairman of the
IOCs medical commission, told the
New York Times, Well leave those
decisions with the experts.[16]
But there seems to be a flaw in
their policy. There is insufficient
evidence to set a benchmark for
normal testosterone levels in elite
female athletes, let alone persuasive
research showing that testosterone
levels are a good predictor of
athletic performance.[17]
other hand, femininity is defined as

a set of attributes, behaviours and
roles generally associated with girls
and women, also called womanliness
or womanhood, with traits such as
gentleness, empathy and sensitivity.[13]
Definitely not things which are
associated with sport or even the
boardroom! And maybe its this
socially construed notion of how a
woman should look and act that
has for generations held woman
back from achieving their full
potential in the sporting world.
Take the weak and slightly pathetic
heroine in any 1950s Hollywood
movie that needs protection from
the rugged hero as an example
of the way women are still often
portrayed in todays society.
This portrayal and series of
expectations bleeds over into sport.
Consider that when women applied
to The International Olympic
Committee (IOC) back in the 1960s
to compete in the Olympics, they
were made to parade naked in
front of a panel of judges who
determined whether or not they
appeared female enough to
compete - a debasing exercise
that their male counterparts did
not have to endure.[14]
And today it still continues...

New testing policies, adopted by
the IAAF and the IOC since 2012,
call for the use of testosterone level
measurements to decide whether
an athlete is feminine enough to
compete as a woman.[15]
While high testosterone levels in

women are often associated with
athletic prowess in medical literature,
indicating that women who make
it to an elite level are more likely
than others to have this hormone
imbalance in the first place, it cannot
be deemed as a game changer. In
fact, the IOC only submits women to
this degrading process who do not
seem to fit with the societal ideal of
femininity. Once again, their male
counterparts who excel in sports such
as ice skating and synchronized
swimming will not be forced to undergo tests to determine their masculinity.
The IAAF and IOC policies state

that female athletes with unusually
high testosterone levels, a condition
known as hyperandrogenism, may
not be eligible to compete as
females unless they undergo
medical intervention to lower
their levels and all female athletes
with a condition leading to
hyperandrogenism must report this
knowledge to their dedicated
sporting authorities.[15]
Katrina Karkazis, PhD, a medical

anthropologist and senior research
scholar at Stanfords Centre for
Biomedical Ethics said, What makes
sex testing so complicated is that
there is no one marker in the body
we can use to say, This is a man,
or, This is a woman. She continued
with, These new policies try to get
around that complexity by singling
out testosterone levels as the
most important aspect of athletic
advantage. But what causes athletic
advantage is equally complex and
cannot be reduced to testosterone
levels.[18]
This policy includes a clause that any

suspicions or complaint about a
specific female athlete (something
as simple as an athlete looking too
masculine) can result in initiating a
confidential evaluation including a
possible combination of examinations:
a clinical exam, testing urine and
blood for hormone levels and/or a
full exam that includes genetic testing,
imaging and psychological testing all based on arbitrary concerns about
This policy leads to a select number of

female athletes being discriminated
against that dont meet traditional
notions of femininity, whilst, as
Karkazis, PhD and her colleagues say,
distorting the scientific evidence on
the relationship between testosterone,
sex and athletic performance.
Karkazis, PhD is not the only one with
concerns. Rebecca Jordan-Young,
associate professor of womens,
gender and sexuality studies at
Autumn/Winter 2013
Page 29
Barnard College and Columbia

University said, Individuals have
dramatically different responses to
the same amounts of testosterone
and it is just one element in a
complex neuroendrocrine
feedback system.[18]
In fact, some researchers contend
that, even if high testosterone
levels were found to be a marker
of improved athletic ability, it is not
reason enough to bar women with
naturally occurring high levels of the
hormone from competing, a point
I whole-heartedly agree with.[19]
After all, if we bar women for the
advantage of having too much of
this naturally occurring hormone,
then maybe we should consider all
biological variations as an unnatural
advantage. Several runners and
cyclists have rare mitochondrial
variations that give them extraordinary aerobic capacity, while
7 ft 5 basketball player, Russian
born Pavel Podkolzin and 6 ft 4
Brazilian mixed martial artist Antnio
Carlos Silva, have acromegaly, an
uncommon condition in which too
much growth hormone is produced
resulting in symptoms including
enlarged hands and feet.[20]
The new polices for testosterone
testing arose from the controversy
surrounding Caster Semenya, South
African runner, who won a gold
medal in the women's 800 meters
at the 2009 World Championships.
Page 30
The controversy centred round

complaints from other competitors
that she was too masculine. Italian
Elisa Cusma Piccione , who placed
sixth in the race, said at the time,
These kinds of people should not
run with us...for me, she is not a
woman. She is a man.[21]
These kinds
of people should
not run with us...
For me, she is not
a woman. She
is a man.
Elisa Cusma
(Italian middle distance runner)
This media exposure forced Semenya

to undergo tests that turned a private
question of her personal identity into
a humiliating and very distressful
public spectacle. The IAAF ultimately
ruled that Semenya is eligible to
compete as a woman, but the
experience led the organization to
issue new rules when the sex of an
athlete is in question. The IOC then
adopted these rules, with some
variation, in time for the London
Games 2012, allowing Semenya to
enter, where she took silver - just
missing out to Russian world champion
Autumn/Winter 2013
Mariya Savinova.
The American Journal of Bioethics
warned in a published paper that
such policies, would not only
be unfair, but also could lead to
female athletes being coerced into
unnecessary and potentially harmful
medical treatment in order to
continue competing.[18] This is
certainly a concern, considering the
story in September 2009 reported by
the Associated Press stating that
Semenya was on suicide watch.
According to the report, officials
were saying that psychologists were
caring [for] the 18-year-old round-theclock after it was claimed tests had
proved she was a hermaphrodite.[22]
These ideas about gender
characteristics are little more than
cultural inventions, mainly defined
by European and American cultures,
where femininity is deemed important.
Take the popular insult that someone,
throws like a girl. We assume boys
are genetically programmed to be
better over-arm throwers than girls,
yet a study that analyzed the results
of children of both sexes, from
different age groups (7-8 years, 9-10
years and 11-12 years) throwing with
their non-dominant arms, revealed
that age differences but not gender
differences, were relevant in the
force of the throws.[23]
The researchers surmised that boys
appear better, natural throwers

due to cultural upbringing (playing
ball with their fathers) rather than
any evidence of a throwing gene
on the Y chromosome.
Sports commentators too can
often be found focusing on the
feminine qualities of female athletes,
especially when female athletes
portray masculine qualities like
that of Semenya, as well as their
appearance and attractiveness,
instead of just focusing solely on
their skill or athletic ability.
Some of you will remember the
media sensation over footballer
Brandi Chastain who removed her
jersey after winning the 1999 World
Cup, revealing an unrevealing sports
bra. While her teams victory did
not generate much media attention,
her strip teasing antics caused a
media frenzy, including repeated
comments by a KABC commentator
about this so-called Striptease.
Sadly, these kinds of comments
remove the focus from a great
athletic success.[24]
More recently, there was controversy
over Sky sports host commentator
Richard Keys and pundit Andy Grays
disparaging remarks about female
linesman Ms Sian Massey (when they
thought their microphones were off)
both deciding that women don't
know the offside rule ".[25] Sky Sports
stated that the off-air remarks were,

"not acceptable" and the Football
Association statement said it had
made, "real strides in encouraging
both male and female match officials
to enter the game at every level

and will continue to offer every
encouragement to all officials within
the football family to progress to
the highest levels possible". They
continued with, "We are proud to
have some of the world's best match
officials, both male and female.
Overall the number of female referees
in England (Levels 1-8) stands at 853
and climbing and all of our female
match officials act as fantastic
ambassadors for the game.[26]
But my favourite was only recently
aired, concerning the Red Bull
womens cliff divers on Sky channel
Dave. It was the first ever women's
event to be held in the World Series,
from a height of 20m, rather than the
27m from which the experienced
men jump. The male television
commentator suggested that, in fact,
the female divers were unable to
perform off the 27m platform due to
them not being, physically capable
of withstanding the forces of impact
that their male counterparts contend
with, due to their female frames. Yet,
when co-presenter Bonita Norris (who
in 2010 became the youngest British
woman to reach the summit of Mount
Everest at the age of 22, until 2012
when it was broken by Leanna
(Source: Getty Images)
Autumn/Winter 2013
Page 31
Shuttleworth, aged 19) interviewed

39 year old American diver Ginger
Huber about the necessity to perform
off a lower board, Huber replied, Its
not that we [female divers] are unable
to jump from that height woman
have done it in the past! Its more
that we [the Red Bull competitors]
have never really had the opportunity
to. After all, there are not too many
training facilities for us. A sentiment
aired by former Red Bull Cliff Diving
Champion Joey Zuber.[27]
In short, the language used by sports
commentators, along with media and
social perceptions, contributes to this
marginalization and lack of belief in
female athletes, relegating them to
the position of other. Ask yourself
why the mens finals are always
placed on the last day of all tennis
Grand Slams or that the final Olympic
event is the mens 100m? In fact,
the womens finals of both of these
examples are not even on the same
day as the mens, instead being
demoted to the day before!
Do we, as Morgan, Shanahan, &
Signorielli suggest, attach more
importance to male athletes?
The more prominence an athlete
or sporting event receives from
Page 32
heavy television exposure, the more an

audience views it as being important.
And if younger generations consider
female athletes to be second class,
will it inspire them to compete?[28]
A prime example of this second class
in action took place in 2003 when in
May of that year Annika Sorenstam
became the first woman in 58 years
to compete in a Professional Golfers
Association event. Fellow Fijian golfer
Vijay Singh asserted that, she had no
business there.[29] And unfortunately,
he wasn't alone. Many radio callers
and online chatters trashed Sorenstam
for daring to compete, leading to
even Sorenstam herself, who didn't
make the cut but played respectably,
to take an apologetic stance, saying
she would, "go back to my [Ladies
Professional Golfers Association] tour,
where I belong", implying she was
inferior, despite outplaying some top
male golfers under public and fellow
scrutiny.[3]
Conclusion
Will male and female athletes ever
compete against one another?
It is a more complex question than
one would first think. It requires a
Autumn/Winter 2013
complete shift in social, political and

economic power, as well as a more
liberal attitude towards the genders,
considering that an individuals
gender might more accurately be
considered on a sliding scale rather
than just being either male or female.
At the heart of the matter is the
presumption that there are vast
"natural" differences between
males and females. Males, we're
conditioned to believe, are bigger,
faster and stronger than females
and their physical differences, we've
been told, are so great that they
need their own teams and rules.
However, the notion that male
athletes are always superior is
constantly being tested. Gail Devers
finished one heat of the indoor
60m hurdle event in 7.74 seconds
at the 2003 USA Track and Field
Championships, setting a new
American record, while during the
men's initial heats, only 3 out of 23
ran times that were faster. In 2002,
British free diver Tanya Streeter
descended 525ft into the water
while holding her breath, breaking
all the existing men's and women's
depth records. This record still
stands today.
Female athletes are constantly

breaking records and assumptions,
whether its marathon runner Paula
Radcliffe or 5ft, 45kg American
climber, Carolynn Marie "Lynn" Hill,
who was the first human to free climb
the treacherous "Nose" of El Capitan
in Yosemite National Park, California,
using finger strength only to scale its
face, with ropes only for safety.
When interviewed, Emily Watts saw
herself as "just another competitor,"
while Nikki Darrow didnt entertain
any thoughts as to what a woman
shouldnt do, but rather what a
talented athlete could.
After all, if we truly believe that
sports should be segregated due
to dominant physical differences
then as a society we would have
to consider race as well. White
athletes dominate swimming based
disciplines, including Triathlon, while
running based disciplines tend to
be dominated by black athletes;
fortunately this type of segregation
would be deemed unacceptable!
Lynda Ransdell, associate professor
of exercise and sports science at the
University of Utah in Salt Lake City,
USA, stated, Is gender segregation
the right way to go here? In the
process, women are closing the
gender gap.[3] If you consider both
sexes athletic performance as bellshaped curves, one beside the other,
along the same axis, you would see
that as women have gained access

to better facilities and better training,
the bell curves have moved closer
together." She continued with, The
ironclad belief that men are better
athletes now looks suspect. More
than sex, raw athletic skill matters
more!
If we care to look at some of the
female athletic performances over
the years, then we must ponder
the question: How much better
can and will females athletes get,
considering their late emergence
into the majority of sports?
Growing participation has led to
more positive opportunities and
with scholarships, expert coaches,
training and mentoring, female
athletic performance has improved.
But more should and must be done,
starting with more exposure of
womens disciplines in the media to
equal that of their male counterparts,
removing the superior elements
of mens sport. After all, how can
female runners using male pace
makers be deemed unnatural
isnt all pace making, by definition,
unnatural?
Renowned women's sports doctor
and co author of The Athletic
Woman's Survival Guide, Carol L. Otis,
summarized my point perfectly by
writing, Conditioning and access to
training and facilities, many argue, is
key to improving female performance.
But for years, men have been the
paradigm into which women were

forced to fit. From the design of
athletic shoes to medical matters,
women have been treated as small
men.[30]
But while some expects are starting
to address these problems, the
majority of our society applies
continuous pressure on women to
conform to its image of femininity.
Its not good enough that a woman
can achieve greatness in their
chosen sport; they have to also fit
our societys criteria and verify their
womanhood. And this pursuit of
femininity by the younger female
population is driving many away
from the sporting field completely.
It seems to be acceptable to be a
footballers WAG, a trophy wife, but
not an actual footballer! But when
you consider that the average wage
for a female England footballer in
this entire year was reported to be
an embarrassing 18,000,[31] while the
mens team individually earned over
9,000 per game, why would they?[32]
With many commentators, pundits
and media outlets downplaying the
image of an independent, confident
and athletic woman, preferring to
market the sexual side of womens
sports, are we, as a society, creating
more pressures? Comments such as
the one made by BBC Radios John
Inverdale: Do you think [Marion]
Bartolis dad told her when she was
little, youre never going to be a
looker. Youll never be a [Maria]
Sharapova, so you have to be
scrappy and fight, are certainly
not helpful.[33]
Edward Martin Kian, of Florida
State University, calls this type of
behaviour masculine hegemony,
which is, The general acceptance
of masculinity as the primary
characteristic of our society that
places women in positions below
men. He believes, it is still obviously
evident in todays sports world.
Sports continue to reinforce this
dominance and many of the
perceptions of women in sports
culture.[34]
Things are changing slowly but having
researched this topic, much more
needs to be done to allow women to
compete in a fair environment.
Overleaf:
Just a sample of the women

who have broken the mould

Photo courtesy of
Toby Melville/Reuters
Autumn/Winter 2013
Page 33
Ana Carrasco Gabarrn,

Motobike Racing
Ana Carrasco (born 10th March 1997 in
Murcia, Spain) is the first female motorcycle
racer to score points in the Moto3 class
when, at the 2013 Malaysian Grand Prix, she
took 15th place in a dramatic fight to the
finish line, collecting the final point and
beating Francesco Bagnaia by just over one
tenth of a second. She is also the first female
rider to score points in any class since 2001.
She went on to improve on that result with
8th place at the Valencia GP.
Carrasco began riding motorcycles at age
three and made her first career move in 2001
in mini-motorbikes and later competed in 70,
80 and 125 CC where she also made history
by becoming the first woman to score points
in that category. All this, plus her entry into
Moto3 in 2013 happened before she
reached 16 years of age!
Babe Zaharias, Golf

Mildred Ella Didrikson "Babe" Zaharias (born 26th June 1911) in
Texas) claimed to have acquired the nickname "Babe" (after
Babe Ruth) upon hitting 5 home runs in a childhood baseball
game but, in reality, her Norwegian mother had called her
"Bebe" from the time she was a toddler.
Her sports achievements began playing basketball for an
amateur "industrial team", The Golden Cyclones, governed by
the Amateur Athletic Union, leading the team to an AAU
Basketball Championship in 1931. She first received attention as
a track and field athlete in the 1932 AAU Championships where
she competed in 8 out of 10 events, winning five outright and
tying for first in a sixth, setting four world records in the javelin,
80m hurdles, high jump and baseball throw in a single afternoon.
Her performances were so amazing her team won the
championship, despite her being the only member!
By 1935 she had taken up golf and in 1938 she competed in the
Los Angeles Open, a men's PGA tournament, a feat no other
woman had ever tried. Unfortunately she missed the cut, but
did meet her husband-to-be, teammate George Zaharias.
She continued on to win the 1946 U.S. Women's Amateur, the
1947 British Ladies Amateur and three Women's Western Opens,
winning 17 straight women's amateur victories. In 1947 Didrikson
turned professional and dominated the Women's PGA.
In January 1945, Didrikson played in three PGA tournaments and
whilst she missed out on the three-day cut, she did make history
by being the first woman in history to make the cut in a regular
PGA Tour event. She continued her qualifying streak at the
Phoenix Open, where she finished 33rd and at the Tucson Open,
finishing tied in 42nd place.
In 1948, while attempting to be the first woman to qualify for the
U.S. Open, her application was rejected by the USGA who stated
that the event was intended to be open to men only. By 1950,
she had won every golf title available, totalling 82.
Page 34
Autumn/Winter 2013
Seana Hogan, Ultra Cycling

Seana Hogan is a legend in the sport of Ultra Cycling.
In 1991 a friend, training for RAAM, invited her to ride the 300 mile
option of the LA Wheelman's Grand Tour while he rode the 400.
After her 300 miles she reportedly said, "I do not want to sit in the
van for 6 hours, I will ride too." She finished the 400 mile option in
less than 24 hours.
That same year she decided to race in the RAAM Open West.
However, during training in late July she had a serious accident,
breaking a clavicle, eight ribs, and fracturing her pelvis. This
didnt stop her as she went on to win the women's division and
6th place overall in the October event. The following year she
returned and achieved her first outright win.
In 1994 Hogan set her first American transcontinental record, then
in 1995 was overall winner at the Furnace Creek 508 and a year
later set the overall ultra cycling record time for the distance
between Los Angeles and San Francisco in an incredible 19h
11m - a time no one (man or woman) has ever beaten.
20 years on Hogan is still showing her dominance. In 2012 she
broke the overall women's 24-hour outdoor track record. She
successfully beat all women to win the Furnace Creek 508,
established a new women's course record at the HooDoo 500
and 50+ Race Across the West, as well as winning the 24-Hour
Time Trial World Championship and the NorCal RAAM Challenge.
She is set to compete in the RAAM 2014, where she hopes to set
the women's 50+ transcontinental record.
Anna Rose "Rosie" Napravnik , Jockey

In 2011, New Jersey (USA) born, 23 year old jockey, Rosie
Napravnik, became just the sixth woman in history to
compete in the Kentucky Derby. None of the first five
female competitors finished better than 11th place.
Aboard Pants On Fire, Napravnik didn't win, but she did
make history as the first female jockey to ever crack the
top 10 by finishing in 9th place. In that same year she
competed in the Kentucky Oaks where is she claimed
second place.
Her career has since gone from strength to strength. She
became the first female jockey to win the 2012 Kentucky
Oaks on her return aboard Believe You Can and only the
second woman to win a Breeder's Cup race by winning
the Breeders Cup Juvenile on Shanghai Bobby.
Her Belmont Stakes ride was not as successful in that year,
only finishing 5th aboard Five Sixteen and she continued
with a 5th place at Belmont, riding Mylute.
This year Napravnik rode the filly Unlimited Budget to a
6th place finish in the 2013 Belmont and rode Mylute in
the Preakness Stakes for the first time, finishing third.
In doing so, she was only the third woman to ever ride in the
Preakness and had the highest-placed finish for any woman
jockey in that race. Adding the Preakness to her 2011
Kentucky Derby and 2012 Belmont races, she is now the
first woman ever to have ridden in all three US Triple Crown
races.
Autumn/Winter 2013
Page 35
Dame Ellen MacArthur, Sailing

British sailor Dame Ellen MacArthur first came to prominence
in this male-dominated sport around 2001 when she took
2nd place in the Vende Globe Solo round-the-world Yacht
Race, earning her an MBE for services to sport.
In 2003 she captained a crewed round-the-world record
attempt in the yacht Kingfisher 2, but unfortunately they
were halted with a broken mast in the Southern Ocean.
This didnt stop her. On 28th November 2004, she began her
attempt to break the solo non-stop round-the-world record,
during which time she set records for the fastest solo voyage
to the equator, past the Cape of Good Hope, past Cape
Horn and back to the equator again.
She crossed the finishing line on the 7th February 2005,
beating the previous record set by Frenchman Francis
Joyon, by 32h 35m 49s (covering 27,354 nautical miles in
1718h 18m 33s). Joyon later reclaimed the record in 2008.
MacArthur has been appointed Dame Commander of
the Order of the British Empire (DBE) in recognition of her
achievement, making her the youngest female recipient
of the honour in modern history.
Katie Hnida, American Football NCAA Kicker

American footballer Katharine Anne "Katie" Hnida (born 17 th May
1981 in Colorado) became the first woman to score in college
football's highest division, the NCAA Division I-A. She accomplished
this as placekicker for the University of New Mexico Lobos on 30th
August 2003 by kicking two extra points.
Hnidas career started after Rick Neuheisel, University of Colorado
football team coach, invited her to join as a walk-on placekicker
due to her success in high school. When Neuheisel left in 1998 his
replacement, Gary Barnett, kept the offer open but Hnida didnt
see any playing time. Eventually, Hnida transferred to New Mexico
as a walk-on placekicker where she played in the 2002 Las Vegas
Bowl against UCLA.
Controversy surrounded Hnida when, in 2004, she told Sports
Illustrated that she had been sexually abused by some of her
Colorado teammates. Later that same week, her former coach,
Barnett, stated, "We have not done anything wrong, there isn't a
shred of evidence to this date to back up any allegations that
have been made, and there won't be." He went on to say, "It was
obvious Katie was not very good. She was awful. You know what
guys do? They respect your ability. You can be 90 years old, but if
you can go out and play, they'll respect you. Katie was not only
a girl, she was terrible. OK? There's no other way to say it. She
couldn't kick the ball through the uprights." These comments,
along with other actions, saw Barnett suspended.
In 2010, Hnida became the kicker for the Fort Wayne FireHawks in
the Continental Indoor Football League, becoming the league's first
female player and only the second female professional football
player in history. Hnida played in the first three games of the
team's season but was released later that year after developing
a blood clot in her kicking leg. She continues to play semi-pro
football, kicking for the Colorado Cobras in the Colorado Football
Conference and the KC Mustangs in the Interstate Football League.
Page 36
Autumn/Winter 2013
Fabiola Da Silva, Inline Vert skater

Nicknamed Fabby, Brazilian professional inline Vert skater (Vert
competitions are held on a Vert ramp which allows the competitors
to fly into the air and land back on the ramp) Fabiola da Silva (born
June 18th, 1979 in So Paulo) competes on the LG Action Sports
World Tour and has received over fifty medals in the LG Action
Sports World Tour events. These include seven X Games gold medals and one silver, making her the most decorated female athlete in
X Games history (in seven years she has only lost one X Games
event, finishing second in 1999).
Her dominance against other women was so great that she forced
the hand of the Aggressive Skaters Association in respect of limited
gender integration and in 2000, the sport's officials created "Fabiola
Rule", which allowed women to compete in the formerly all-male
Vert competition.
Since then, she has been placed several times in the top ten in
events where she competed against men and in 2005 became
the first woman ever to land the double back flip on a Vert ramp.
She continues to pursue a world championship.
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Page 37
Outside the lab

uisa Giles, exercise physiology researcher at the
University of British Columbia and avid cyclist,
decided to investigate the benefits and hazards
of cycling in polluted air after developing some
tightness and wheezing in her chest.
There is obviously no doubt that cycling in cleaner
air is better; polluted air can cause inflammation in
the lungs and oxidative damage that spreads to
the rest of the body.
The results of her study showed that the heart rates
of those exposed to pre-exercise pollution were 6 or
7 beats higher than those not exposed, suggesting
that the body does suffer after effects after ingesting
fumes and has to work harder for a period afterwards.
Giles also noted that a previous study carried out on
mice suggested that the body can adapt to pollution
if exposed over a period of time.
Her findings also interestingly indicated that harder
exercise proved more beneficial than moderate
exercise in adverse air conditions, with lower intensity
exercisers using more energy than their higher intensity
counterparts when exposed to fumes.
The conclusion: cycle in clean air where possible but
if you get caught in a polluted zone, pedal harder!
esearchers have found that measuring

the levels of a particular gene in the
DNA in blood of skin cancer sufferers
could help doctors find out how advanced
their cancer is and whether it has spread.
Identifying the gene, known as TFP12, can
lead to faster diagnosis and treatment;
treatment introduced during the earlier
stages of the disease has proved to be
more effective, so this latest discovery is
extremely beneficial.
As well as providing doctors and sufferers
with more information, this discovery may
also lead to new treatments.
Page 38
Autumn/Winter 2013
study conducted by Victoria Leavitt, PhD and James

Sumowski, PhD has shown that aerobic exercise helps
to increase hippocampal volume in MS sufferers and
therefore improve their memory.
Memory impairment affects about 50 percent of those
with MS and is one of the many debilitating symptoms
of the disease. In this particular research study, two
participants took part in an exercise regime: one
carried out 30 minutes of stationary biking, 3 times
a week for 3 months, whilst the other performed low
level stretching exercises.
The aerobic exercise resulted in a 16.5 percent increase
in hippocampal volume and a 53.7 percent increase
in memory function. The non-aerobic stretching
produced non-significant gains.
In the absence of effective pharmacological
treatments for memory impairment in MS, this study
warrants further study on a wider scale because
aerobic exercise is low cost and has overall health
benefits as well as those specific to memory.
research project, conducted by US and German researchers,

has suggested that women who exercise during pregnancy
will produce offspring with a better cardio-respiratory system
in later adult life.
The study was carried out on pregnant pigs, which were put
through 20-45 minutes of moderate, treadmill exercise five days
a week (the current recommended US guidelines for pregnancy),
with a control group doing no exercise. Their offspring were
measured much later on in their adult life and showed significant
alteration and improvement in the vascular smooth lining of their
arteries.
Previous research has only investigated the short term impact of
exercising mothers on their children and this is the first study to look
at how a mothers exercise regime can promote the health of her
children well into their adult years.
On the whole, the NHS neither promotes nor advises against exercise
in expectant mothers, but hopefully continued studies such as this
one will begin to encourage more mothers-to-be to remain active
during pregnancy.
Autumn/Winter 2013
Page 39
Book review
The Summit Seeker by Vanessa Runs (reviewed by Alene Nitzky)
Page 40
Autumn/Winter 2013
recently had the opportunity to

review a book on ultrarunning.
I'm not really sure what prompted
the author to contact me and ask
me to review it, but I'm glad she did.
I wrote a shorter version of this post
as a book review for my running
column in our local paper, it will be
published on December 8th.
I wanted to say more and the
newspaper column only allows so
many words. I also wanted to
expand a little more on the places
where her book took me, personally.
So this version is a book review with
my own personal commentary
inserted here and there, on what it
meant to me, and the memories her
book brought back to me. Because
it touched me a lot more than most
books on running ever do.
There has been a mini-proliferation
of books about ultramarathons and
ultra athletes in recent years, mostly
written by or about the fastest and
most recognized names in the sport.
The Summit Seeker is different.
Written by Vanessa, a young woman
new to the sport, she describes a life
experience that differs from many
ultrarunners, who are often from
middle-class backgrounds, have
mainstream jobs and careers,
generous disposable income, and
fairly conventional lifestyles.
In running as well as other sports,
much attention is paid to the statistics:
the fastest and most competitive.
Unless a person is a high-achieving
athlete by these standards, it is rare
to hear the human story of what
drives them to become an ultrarunner.
Those stories need to be told.
I think that people are afraid of telling
their own stories. They are afraid to
share their fears, mistakes, and rough
spots. People want so badly to
conform and fit in, because they
see the pain inflicted upon those
who dont.
Then there are the ones who are
always seeking, looking for whats
out there, to go beyond the fences
and limits that dont really exist.
When they express themselves
fearlessly, they can pay a price in
going against the grain, but the
beauty of a diamond in the rough
is worth the price.
Vanessa tells her story of growing
up with El Salvadorean immigrant
parents, who crossed two borders

with her to land in Toronto, where
Vanessa grew up under conditions
of economic and emotional poverty.
After losing her mother at age nine
and growing up with a father who
imposed his strict religious standards
and expectations on her, she
became a caretaker for her siblings,
and had very little given to her in
nurturance and support.
Her inner strength drove her to
pursue means of escape whenever
possible, her restlessness tempered
by self-reliance. She made mistakes
along the way, but gained wisdom
and perspective in her physical
transience, resulting in maturity that
often comes later in life.
Her desire to run took her to the
streets and cold lakeshores of Toronto
until she ran a marathon and decided
to break free. She left for San Diego,
discovering a new social world among
ultrarunners on the trails.
She eventually met her partner,
Shacky, with whom she still lives in

an RV along with their dog and cat.
They travel the country and run as
many trails as they can find. Along
the way, Vanessa finds herself
comfortable and at peace.
Ultrarunning is a sport that demands
confidence, self-reliance and outrunning fear. While none of us are ever
completely in control of our lives,
Vanessa is in control of who she is.
She experiences the anxiety of being
new in the sport and exploring new
distances, but enters them fearlessly,
because she knows who she is.
Grounded despite her nomadicism,
she is determined to live life simply,
being true to herself, and enjoy it
without guilt, qualities that are rare.
Vanessa has the refreshing voice
of a young woman expressing herself
in a way thats self-assured. She
embraces the uncertainties of life
and plows ahead anyway, shes a
great example to so many people
who get sidetracked along the way
by unimportant things: appearance,
weight, competition, and what other
Autumn/Winter 2013
Page 41
people think.
Women often have a different
experience when running ultras than
men do. Despite so many changes in
our cultural attitudes toward women,
some things are still unchanged.
Women are held to certain standards
and expectations, which varies with
many factors. Women are still told
what they should and shouldn't do,
or can and can't do. To resist means
you have to exercise your strength
and independence, which does not
always gain approval.
I love that Vanessa explores places
without fear. I did that from
childhood and I can completely
relate to going out in places where
people would be freaked out by a
woman being out there alone. I trust
my sixth sense, too, and I don't let
other people's fears hold me back.
As a kid I loved exploring the woods
in Pennsylvania, and later, the desert
and forests in Arizona, whenever I had
the opportunity to go off by myself,
or with other people who shared an
appreciation of the outdoors. Even
Page 42
when I'd go backpacking with

other people, once we got to our
destination, I'd always go off exploring
on my own.
running outdoors, alone, hearing

the wind, seeing the landscape,
and taking it all in, unadulterated
by others' voices and perspectives.
When I started running ultras in my

20s, about the same age as Vanessa
was, there were very few women
running ultras. It was just something
they didnt do, didn't even think of,
had never heard of, and/or didnt
have time for, with families, jobs,
expectations.
Reading Vanessa's book, there

were several times I found myself so
emotionally moved by her words
that I found myself crying, at the
cruelty of her childhood: the dog
that despite her best efforts as a
child, got neglected, losing her
mom at a young age, how her
dad treated her, the hypocrisy of
religion that she discovers, her
intense restlessness and desire to
escape.
If I wanted running partners, I had

to run with the guys, or I ran alone.
Usually I ran alone, and all these
years later, I still do. I've been lucky
over the years to make some great
friends through ultrarunning - in the
many hours of covering trails and
roads you learn so much about
each other.
It's a chance to spend time with
a person, shared effort, shared
company, shared scenery, and
shared pain, experiences we rarely
share with other people all at once,
in any place in our lives. But I equally,
if not more, love the solitude of
Autumn/Winter 2013
My own similar, parallel experiences

growing up, I believe, also led me to
my own restlessness and desire to
escape, and eventually, pushing my
own physical limits, living in the back
of my truck with my dog in the woods,
my independence and the things I
did that were far from the norm for
women.
Vanessa describes life in her RV, and
I remember the times of resisting the
mainstream lifestyle, in my 20s moving
The Summit Seeker

By Vanessa Runs
Paperback: 8.24
$11.69
Language English
Publisher: CreateSpace
Independent Publishing
Platform (February 2013 )
Paperback: 186 pages
ISBN-10: 1482502933
ISBN-13: 978-1482502930
to Crested Butte and waiting tables,

running and mountain biking, living
on as little as possible, trying to avoid
getting a life.
But when I finally caved and got
a life, I tried three different times
to fit into the life and each time I
ended up depressed, miserable, and
frustrated. There is more to life than
conforming. Growing up gifted with
many talents its hard to find your
place in the world. And if you are
outspoken, people take it personally
and they dont take criticism well.
I'm happy for Vanessa and the life
she lives and speaks of, and what
she has to say. I hope she lives it
as long as she wants to, and keeps
saying it.
As I read her book, I remembered
some things lost in my memory, that
I hadn't thought of in years, and my
favourite experiences: an enchanted
solo run for hours through a blizzard
to the base of Paradise Divide in
Crested Butte, the magical night
sky in the Lean Horse 100, the stars
reflecting along with bioluminescence
in the water in the Sea of Cortez on
a kayaking trip years ago. And the
unmatched wonder of the Death
Valley landscape.
The book is a glimpse inside her mind,

a beautifully written personal tribute
to ultrarunning and all that it means
to her. Its a gift to the sport,
contributing her perspective and
voice in a time where the voices
of everyone but the fastest get lost.
Its written through her uncluttered
view of life, from a person who has
managed to keep the crazy world
from obstructing her vision or
blocking her path.
The Summit Seeker will inspire
anyone, regardless of running
experience. Vanessa prompts us
to listen to the instincts of the
human animals that we are. Like
running barefoot on a trail, it
restores our contact with the earth
so we can remember what is most
important, not necessarily the
comforts, but the things that truly
enrich our lives.
Alene has been running since 1984

and began running ultramarathons in
1991. Since then she has completed
numerous U.S. ultras with multiple
wins, has finished the Badwater
ultramarathon twice including a 270
mile road Badwater double in July
of 2011. She finds adventure in all of
her daily runs on the roads and trails
of Fort Collins, Colorado, where she
lives with her husband and their two
dogs. She is a member of the Pearl
Izumi Colorado grassroots regional
running team.
Alene is a writer, blogger, and pastel
artist. Writing on topics of running,
health care, and nurse advocacy, her
work has appeared in print and online
in Runners World, Kevin MD, Oncology
Nursing Society Connect, Fixing Your
Feet Blog, Ultrarunning Magazine,
and The Coloradoan. She writes her
own blog, Journey to Badwater,
http://alenegonebad.blogspot.com
Running through the desert and
mountain landscapes of the
south western U.S. gives her inspiration
for her artwork and writing.
An oncology registered nurse and
health coach, she founded Sunspirit
Wellness Services, LLC, where she works
with people who have been through
cancer treatment to restore their overall
health and well-being. She can be
contacted at sherunnoft@gmail.com
Autumn/Winter 2013
Page 43
Questions & answers 123456789987653212
If youre not near London, I can

probably put you in touch with an
instructor in your area.
There are also several books that
you might find useful ours is
called Run Strong Run Free: An
introduction to the science and
art of barefoot running. You can
get a copy here:
www.trcpublishinguk.com
Send your running questions to

Anna & David and they will
endeavour to answer them for
you: letters@bfrm.co.uk
I haven't run for a very long time,
but a colleague who is a barefoot
runner tells me that everyone is
designed to run. He is quite
confident that I could learn to run
barefoot, so I think I'll give it a go,
but need to find out more first and
get fitter. I take it that there isn't an
age limit?
(Gail, via email)
Hi Gail
No age limit at all! The only rule is
that you need to be patient and
progress slowly.
Its also worth getting some tuition
from a professional to help you
get started. If youre based in/
near London, David and I teach
individual sessions and have a
workshop coming up in 2014
(it doesnt matter how fit you are
or how much running youve done).
You dont need to be fit to start.

You can get fit whilst doing it.
Start with walking barefoot first to
strengthen your feet and when
youre ready to run, just try a few
minutes on a hard, smooth surface
first. The golden rules are keeping
you cadence (strides per minute)
quite high, making sure you dont
overstride and, most importantly,
staying relaxed!
All the best with it and hope you
find lots of helpful tips in the
magazine.
All the best
Anna
Hi
I've been running barefoot now for
4months (I say barefoot - I actually
run in Vibram Fivefingers because
off the of road running I do). I have
slowly built up to doing 6 miles now
mainly on trails and so far my knee
injuries that I used to suffer no
longer bother me. But recently I
seem to be suffering from pain in
my arch of my foot and along
the edge. Any suggestions on
stretching to help this? Or any
other advice welcome, thank you
(Joe, Surrey)
Hi Joe
Thanks for your email and glad
to hear youve been building up
slowly.
In terms of your symptoms, rolling
a golf ball underneath the sole of
your foot and using a foam roller
or rolling pin on your calves will
be helpful. You could also just
massage your feet with your
hands. There are plenty of useful
clips on youtube if you just search
foot rollering with golf ball and
calf rollering with foam roller/
rolling pin.
However, its worth noting that
theres an underlying cause for
the pain. Something thats
happening mechanically is
making your plantar fascia (the
tissue running along the sole of
your foot) overwork. You mention
you feel pain in the arch and
along the edge does that mean
the inner edge of your foot?
This is quite a common problem,
particularly if youre doing a lot
of off road running. The uneven
ground challenges your stabilizing
muscles more and if theyre weak,
other muscles will work harder
to compensate and become
fatigued.
You need to make sure you have
adequate mobility and stability in
your feet and ankles, as well as
further up your body. Its difficult
to give you very specific exercises
without seeing you, but general
mobility and balance exercises
should help.
Vibram FiveFingers, as you say,
are not the same as bare feet.
They will still interfere with your
natural movement, so its worth
trying to do some running or
exercises/drills completely
Plantar fasciitis
Plantar fasciitis (PLAN-tur fas-e-I-tis) involves pain and
inflammation of a thick band of tissue, called the plantar
fascia, that runs across the bottom of your foot and
connects your heel bone to your toes. Plantar fasciitis is
one of the most common causes of heel pain.
Plantar fasciitis commonly causes stabbing pain that usually
occurs with your very first steps in the morning. Once your
foot limbers up, the pain of plantar fasciitis normally
decreases, but it may return after long periods of standing
or after getting up from a seated position.
Page 44
Autumn/Winter 2013
Mid-foot
Fore-foot
Foot strike patterns

barefoot.
If you can find a movement
coach to prescribe you some
exercises to practise once theyve
assessed your movement, that
would be your best bet.
Of course, it may just be general

fatigue, so you could also try
taking a few days off running and
just making sure your diet and
lifestyle are as healthy as possible
(adequate sleep, adequate
hydration, limited processed
foods, limited sugar intake, limited
stimulants, limited stress!).
Hope this helps!
Hi Folks ,
I am interested in the barefoot
magazine but would like to read it
in pdf format so I can keep a copy.
Can you help?
Cheers
(Mark)
Hi Mark
You can download the magazine
from ISSUU as a pdf at the moment
- it's just a bit convoluted! You
need to 'create an account' in issuu
(www.issuu.com) first, which is free
of charge.
Once you've done that, search
'Barefoot Running Magazine'
which will bring up all the issues
that we've uploaded so far. Click
on the issue you'd like to download
Hope all that makes sense!
very useful and you don't necessarily

need lots of sessions - one or two
should suffice.
Good luck!
Hello
I thought I was supposed to run on
the balls of my feet but I see that
youre running almost flat footed?
Is that how I should try and land?
Let me know how you get on.

(Greg, Canberra)
Hello,
When I run at some point either
one or both knees on the outside
hurt like hell. I think it is the lateral
collateral ligament. I have done
the stretches my orthopaedist
recommends but it doesn't help.
Anyone have this issue and what
have you done to alleviate it? It
really affected my 5k race last
Sunday. It happens about 1.5 -2
miles into my runs. Is it my running
style? It pains enough I have to
stop and walk.
(Gwyneth, via facebook)
Difficult to say without seeing you
run, but it's probably something
mechanical. I would think you'd
need specific exercises other than
or as well as stretches, but certainly
think about shortening your stride
and increasing your cadence (not
your overall speed) and think of
leading with your knee rather than
your foot. It's worth seeing
someone who can assess what's
going on - hone your technique
first before you think about speed!
Some professional input would be
Most barefoot runners dont land

on the balls of their feet. They tend
to land on the middle, springy part
of their foot and the toes and heels
come down almost immediately
afterwards. David is more of a rearfoot striker, so he lands towards the
back of his foot, slightly on the
outside.
We try to encourage our clients to
focus less on their feet. There is an
obsession about foot strike when
really the important things are
happening above the foot! The
main thing to be concerned with is
that the rest of your body is moving
well and in terms of feet, its usually
the case for most people that they
need to strengthen and mobilize
the feet and ankles. Allow your
foot to land beneath your centre
of gravity and it will land naturally
the position varying slightly from
person to person.
Also, think about lifting your feet off
the ground rather than focusing on
the landing; this will lead to a lighter
stride.
Autumn/Winter 2013
Page 45
Questions & answers
Our book offers a series of drills

and exercises to help improve
your running, as well as explaining
anatomy and running technique.
and it will open up. You then need

to make it full screen, using the
square-like icon at the bottom right.
This will bring up a bar along the
top of the magazine, which includes
a slider to make the magazine
bigger/smaller. There's a 'send'
button on that bar (square with
an arrow in it) and if you click on
that, several options will appear,
including the option to download
as a pdf.
The latest National news
Rear-foot
Season in pictures
A showcase of what you have been up to for the past 3 months
Alan Thwaits crossing the

finishing line at the Milton
Half Marathon, Milton,
Ontario, Canada
Tracy Longacre
demonstrating
beautiful running
form
Page 46
Autumn/Winter 2013
First UK Trail Ball

event, England Vs
France. France
won!
Patrick Sweeney
executes his friend
somewhere in Mexico.
And we thought he
was a nice guy!
Ricardo DAsh and

Ian Hicks doing their
version of the Run
Strong , Run Free
book cover!
Autumn/Winter 2013
Page 47
Injury Corner
Calf Flexibility Sans Stretching: No More Calf Wall Stretches by the Sock Doc
Page 48
Autumn/Winter 2013
common warm-up or cool-down

ritual, particularly in the running
community, is the straight-leg calf
stretch. Of the many ways you can
warm-up your calves, runners tend
to like to push against a wall or other
vertical object to get a good stretch
and give them a feeling of security,
as false as it may be. After all, most
runners have tight calves, and most
think its completely normal and
comes with the total package of
being a runner. Some feel the need
to stretch in order to temporarily
loosen the calves and be able to
run while many more mistakenly think
that the more they stretch the calves
the less their chance of injury. Yet,
stretching the calves in such a static
hold and stretch manner is not
associated with any reduction in
injury and definitely not any faster
healing time of injured tissue. Calf
wall stretches, however, are a great
isometric upper body exercise if
youre training to push something or
someone over.
Stretch More, Stabilize Less

Stretch and hold all you want but
as a runner youll not effectively
lengthen the muscles and improve
stability at the same time to the point
where you become a better athlete.

Actually, the more you choose to
stretch the calves while leaning
against the wall the weaker these
tendons and muscles will become
resulting in increased injury rates.
Actually, the more

you choose to
stretch the calves
while leaning
against the wall the
weaker these
tendons and muscles
will become
resulting in increased
injury rates
Some runners are even taught to
perform this and many other silly
stretches after they run to retain
the flexibility which they hopefully
gained during the run. Are you
kidding me? So if you hold a stretch
for 8-20+ seconds then all of a sudden
your body magically locks in the
increased flexibility you got from your

run. This is assuming youre running
efficiently in the first place, (probably
not if you feel the need to stretch),
and are actually creating some
increased and healthy flexibility.
Its also assuming that you ran in
the Land of Magic where postexercise stretching for some short
predetermined time now all of a
sudden prolongs gains just by
adding this little extra gimmick.
Functional Movement
Movement should be functional
which means not only should it be
in-line with the type of activity youre
trying to perform but it should also
benefit your activity/lifestyle in a
positive way. Your body is never in
such an elongated position as the
straight-leg wall stretch position while
running. Your foot is never flat on
the ground with your leg back in an
almost completely extended position.
What are you trying to develop a
longer stride where youre pushing
off at the point where your glutes
(the power muscles of running) are
no longer engaged and youre
relying on your Achilles tendon for
power? Its a very compromised
position and if youre really feeling
Autumn/Winter 2013
Page 49
a good stretch while doing this

movement then youve got issues
that need to be addressed.
More is Not Always Better

Longer, in regards to muscles, is not
necessarily better unless the muscle
has shortened due to some muscular
imbalances; and stretching will never
correct muscular imbalances anyway.
Simply stretching a muscle and
holding it to try to make it longer and
looser simply decreases stability
while compromising function. When
you lack stability youll increase your
chances of injury and decrease
performance. Flexibility is a reflection
of health and fitness and is also
accomplished in part by performing
activities that develop normal range
of motion relative to the level at which
you currently function. In other words,
stretching to the point of a traditional
deep stretch beyond your means
is a bad idea. Let me explain more.
Flexibility can be increased in a healthy
manner if you develop it within the
confines of your current fitness. So if
Page 50
youre unable to touch your toes yet

you force yourself to do it, (or have
someone push your back down or
legs up to accomplish the task), then
youre going beyond your current
functional ability. Nothing good
can come from doing this type of
stretch; its too much for your body.
(Yeah there are exceptions for other
athletes but were not talking about
those specifics sports here). The
same thing goes for if you feel the
need to stretch your calves in such
a straight-leg wall stretch manner.
If you feel like getting your leg out
to a certain length and pushing
your foot down is going to improve
anything, youre mistaken. You
should be able to perform such a
stretch, or movement, as Ill call it
now, without it being too difficult if
your calves are naturally flexible.
Simply put if you feel the need
to do the wall stretch and you get
a good stretch then I say thats
a great indicator NOT to do the
stretch because youre only going
to cause problems by doing it. If
you dont feel the need to do the
movement then why do it because
youre already beyond such a
Autumn/Winter 2013
ridiculous drill anyway.
Eccentric Heel Drops? Lets

Make It Better
If you want to naturally elongate
your calves and create strength
and stability at the same time some
recommend eccentric heel drops.
Though these are definitely better
than the wall stretch as now youre
elongating in a (hopefully) controlled
manner under an eccentric
(lengthening) load, I feel there are
better methods. Plus, if youre
dropping your heel off a step and
holding the calf stretch at the
bottom then youre right back to the
disadvantages of stretching as youre
simply trying to make something
longer that either does not need or want - to be lengthened.
Create Flexibility, Stability,

and Strength in Your Calves
Simply wearing a shoe with less
heel height will start to stretch
your calves and Achilles tendon and
naturally elongate this area. This is

why if you transition too quickly to a
lower drop shoe or barefoot walking/
running then youll often have sore
calves the next day. Even worse, if
you progress faster than what youre
capable of youll actually injure
yourself in this transition period.
Check out Lose Your Shoes on
my website for more on this.
Many people are doing wall stretches
to try to lengthen the calves yet they
cannot even walk barefoot or in a
zero-drop type shoe without issues.
If your body cant handle this normal
(or what should be normal) stress to
the calf under load then why do you
want to put it in a compromised
position by doing a wall stretch?
This is like trying to run before you can
crawl. Pushing on a wall in traditional
shoes with heels is just plain silly;
youve shortened your calf while
youre trying to lengthen it.
Once you can handle some barefoot
and zero-drop shoes, the next step to
help with foot and lower leg mobility
and stability is to work on your deep
squat. I wont get too much into that
here as you can watch the video
(via the link on my website). Full body
squats are a great functional exercise
to help you move better overall,
especially if youre a runner.
Another great way to develop
strength, stability, and flexibility in
your calves is to run backwards.

Again, this eccentric loading training
is like a weighted stretch but of course
your heel can never go past the
plane of the ball of your foot. But by
landing on your toes and lowering
your heel down in a controlled
fashion, yes, youre getting a
good stretch without the many
disadvantages of stretching. Do
a few sets of these for 50-75 and
see how your calves feel the next
day.
Finally, and this is the most advanced
though it may look simple walk on
a 2X4 board as I show in my YouTube
video: Calf Flexibility Sans Stretching:
Don't Stretch Your Calves.
This will further improve your strength,
stability and flexibility in your calves.
Add in a deep squat on the board
too its much harder than if you
were on the ground.
Otherwise known as the Sock Doc

because he advocates being
barefoot whenever possible and
socks as the next best thing, Steve
Gangemi is a highly experienced
physician and coach. He is a
chiropractic physician and has
training in functional neurology,
biochemistry, acupressure meridian
therapies, applied kinesiology and
dietary and lifestyle modification
methods. Steve is also a certified
MovNat coach.
His approach with his clients is
holistic, addressing the whole
body when looking at movement
function, as well as taking into
account lifestyle and nutritional
habits.
Steve practises what he preaches
which is evident in his admirable
athletic achievements, including
20 Ironman competitions and
numerous triathlons. Steve runs
a busy clinic in the US as well as
generously offering many fantastic
articles and insights through his
website.
www.sock-doc.com
Can you do all these drills? If you

can, then theres no reason to
ever push on a wall to do a calf
stretch because your body is so far
advanced you would achieve
absolutely nothing beneficial from
such as stretch. Now of course, if
youre bored and dont want to
chit-chat before a race yet want
to blend in, then find a tree, stick
your back leg out really far, and
lean.
Autumn/Winter 2013
Page 51
Technical tip
Prepare to run! by Anna Toombs
Page 52
Autumn/Winter 2013
Source: Photodune.net
his is a topic that crops up

frequently in all different types
of sports and exercise. The
most popular questions are: How
should I warm up? And: Is it actually
necessary for me to warm up?
Runners notoriously skimp on their
warming up procedure. In our two
workshops at the Running Show
recently, all our participants looked
sheepishly at the floor when we asked
them about whether they warm up
before a run starting slowly was
about the extent of their preparation.
Preparation is really the key word
here. The ultimate goal of a warm
up is to prepare your body for what
lies ahead. So, beginning a run at a
slower pace than your usual speed
might, in certain cases, be sufficient.
However, you also need to think
about your starting point. If youve
been active throughout your day,
perhaps doing some housework or
gardening, your body will be in a
completely different mode than if
youve just climbed out of bed at
6am, or just travelled home in your
car after a long day at work sitting
still in front of a computer.
So, perhaps the first thing that you
need to consider when youre
prepping for your run is how you are
currently feeling. If you feel sluggish
and tight, you may need to spend
a bit longer on your warming up
process.
The next pertinent question is,
What should my warm up consist
of? Well, lets look at the act

of running. It is a whole body
movement that will certainly
raise your heart rate, it involves
Plyometric (jumping) action and
well as stability. It can be quite
repetitive although, for a barefoot
runner particularly, there are often
lateral and twisting movements.
It also involves your mind and your
breath.
Most warm up components in any
exercise session involve a general
loosening of the body, or a
mobilization of all the joints. When
you move a joint, synovial fluid is
released into the joint for lubrication
which is essential for comfortable,
healthy movement. It makes sense
then to loosen your body and this
can be done in a variety of ways.
You can do it systematically, beginning
with moving your feet and toes, then
rotating your ankles, bending and
straightening knees, etc. and making
your way up your body, moving
each joint as you go. This ensures
that youll mobilize every joint.
The movements that you choose can
vary too. Calf raises up and down
will help to loosen your ankles and
feet but so will ankle rotations and
toe scrunches. In an aerobics class,
the mobilization is done in a rhythmical
way to music, much like a dance.
If you enjoy a good dance, putting
on your favourite lively tune and
jigging about will help to loosen
everything too! Its a good idea to
experiment and see what seems to
translate the best into your own,

personal running practice. Knowing
your body is key; you need to be
aware of parts of your body that
generally need more prepping for
a run than others. Furthermore, if
youre planning a barefoot run but
have spent your day in your work
shoes, your feet will undoubtedly
take some waking up! Weve given
a series of examples of mobilization
exercises in our book - Run Strong
Run free: An introduction to the
science and art of barefoot running.
We also mentioned earlier that
running is a plyometric activity. Its
therefore a good idea to include
some plyometric work in your warm
up. This doesnt mean executing
very challenging leaps and bounds,
which is often what people imagine
when they think of plyometrics.
Small jumps, taking in different planes
of motion, are very good preparatory
movements for a run. You can start
with very simple bounces that hardly
take you off the floor and then build
to more substantial jumps when your
body feels ready for it. We always
find that doing a few of these
Plyometric drills before a run helps
to tap into that springy-ness thats
needed for efficient, comfortable
running.
Preparing your heart is part of your
warm up too. Most of you will have
experienced at some point in your
life a time when you were sitting still
doing something and then had to
suddenly sprint, such as when your
realize youre late and need to catch
Photo: Simon Richardson

www.simonrichardson.org
Dancer/model: Myriam Gadri
Autumn/Winter 2013
Page 53
comfortable pace and try to breathe

through your nose that way, you
wont start off too fast.
Of course, in an ideal (or more
natural!) world, we wouldnt need
to warm up. We also probably
wouldnt be going out for many
isolated runs, but rather be running
and walking all day as part of daily
activities. Unfortunately, the majority
of people lead a less active life and
their runs do become a separate
entity which then does require some
specific warming up procedures.
Lastly, a little earlier on, we mentioned
mind and breath. Its important to
be in the right place mentally at the
start of a run. Its extremely useful to
take a few moments at the beginning
of your session to focus your mind and
take some deep breaths. Remember
that your lungs and rib cage will be
working quite hard during your run,
so use your breath to loosen that
area, just taking time to fully inhale
and exhale for a few minutes. You
can even do this as you walk a few
paces before breaking into your
running stride.
a train. Its not a nice feeling to have

your heart go from 60 or 70 beats per
minute to 150 in the space of about
half a minute! Its also not very
healthy as it will stress your body and
release a rush of adrenaline.
So, build your movements gradually

so that you feel a gradual raise in
your heart rate. Once youve done
your mobility exercises and a few
drills, your heart rate will be above
resting rate so just start your run at a
Take the time to understand what

your body needs in terms of a warm
up and pay attention to what kinds
of preparation lead you towards
your best runs.
Enjoy!
Running fact 12.
Did you know
The Tailteann Games, an Irish sporting festival honouring the presumed

goddess from Irish mythology, Tailtiu, which dates back to 1829 BCE, is
considered to be one of the earliest records of competitive running
Running fact 13.

According to a study presented in 2010, running a marathon can
result in decreased function of more than half the segments in the
hearts main pumping chamber; fortunately other parts of the
heart take over. Full recovery is reached within three months or
less. The fitter the runner, the lesser the effect
Page 54
Autumn/Winter 2013
A comprehensive guide into the why

and how of barefoot running.
The book explains the theory behind
running barefoot as well as providing
practical advice, drills and exercises
to help readers improve their running
technique.
Although the emphasis is on barefoot
running, this book is useful for any level
of runner, whether barefoot or not.
Winter 2012/13
Page 55
Available direct from www.trcpublishinguk.com
Nutritional nugget
The importance of soil life in the nutritional value of food by Aranya Gardens
Page 56
Autumn/Winter 2013
or those of us who have given

any significant attention to
what we eat, the basic nutrition
available in different foods has
probably become quite familiar.
However, not every carrot or steak
we might buy will be as nutritious as
weve been led to believe they
should, indeed these days probably
not many at all. Industrial agriculture,
with its high fuel and chemical inputs,
may have delivered us larger
quantities of food, but this has come
at a price unnoticed by many of us
- its quality.
Consider any plant or tree that you
might buy at your local garden
centre, is it really likely to grow to be
the size that it states on the label?
Of course not, that figure is perhaps
an average, maybe a maximum
size that you might expect to see
when they are grown under ideal
circumstances. The same applies to
the nutritional information we read
about different foods, especially
mineral content. So how can we
ensure that the food we eat has the
nutrition that our bodies need? Well,
first we need to learn a little about
how plants obtain these nutrients
and why the manner in which most
of our food is grown works against
this process.
Firstly, food grown in our own garden
is likely to be of a very different
quality from much of what we might
buy, especially from supermarkets
that purchase only from industrial
scale producers. To understand why,
we need to study what goes on
unseen beneath our feet in the soil.
While we may all be familiar with the
common earthworm, theres a whole
lot more going on down there than
most of us realize - a vast food web
similar to the one we see above
ground, only everything is of course
a lot smaller. Despite this, in the
process of going about their (often
short) lives, these creatures cultivate
the soil and provide the perfect
conditions that plants and trees
need to grow. So what could go
wrong?
How about practices that kill that
vital soil life?
You might ask why on earth we would
choose to do anything so stupid and
the answer is that it wasnt so much
a choice as a tragic side effect. In
the period after the Second World
War, when food was scarce, the
government encouraged farmers
Picture courtesy of Plant Success
to grow as much food as quickly as

possible. Wed invented tractors
and chemical fertilisers and had
plenty of cheap oil, so industrialisation
became possible for the first time.
Whereas farmers had previously
employed rotations, growing grass
and clover leys to rebuild soil carbon
and nitrogen naturally in between
growing arable crops, now they had
soluble nitrogen in chemical form.
That meant they could grow an
arable crop every year, significantly
increasing their outputs. The extra
cheap food was a great blessing for
our ancestors, but the hidden costs
were yet to be noticed.
The problem with using chemicallyproduced nitrogen fertilisers is that
they gradually salt the soil, killing all
the life within. At that point we
become completely dependent
upon those chemicals to grow
anything (a great thing for the
agrochemical industry), but thats
not the only problem. Chemical
nitrates and phosphates, being
water-soluble, easily leach away
(wash down through the soil),
meaning small but regular
applications should be practised.
Most farmers however cant be
bothered with this and simply apply
larger amounts less often. These
nitrates washed into watercourses
after rain cause eutrophication,
killing fish and other freshwater life
as a result. This has become a serious
problem, with 51 per cent of English
rivers having high concentrations of
phosphate and 32 per cent nitrate
(in 2008).
Another serious issue is the effect
of ploughing on soil life. Turning the
soil completely disrupts soil networks,

killing much of that life and releasing
a significant contribution of carbon
(greenhouse gases) in the process.
Most significantly the fungal networks
in the soil are destroyed. Now on the
whole weve been made to fear
fungus as something that rots and
ruins things, but there are different
kinds of fungi and theyre all really
important. Leaving aside for a
moment the decomposing fungi
(without which wed be buried in
undecomposed dead trees), there
are another kind of fungi that live
in a beneficial relationship with living
plants. In the same way that we might
classify human feeding behaviours
into vegetarian, omnivore, etc.,
fungi also feed in different ways,
especially when it comes to obtaining
those all-important sugars that
they cant make for themselves.
Saprophytic fungi break down longchain hydrocarbons like lignin in wood
to get sugars, whereas mycorrhizal
(literally fungus-root) fungi form a
mutualistic relationship with the roots
of most plant species. They receive
sugars from the plant in exchange
for specific nutrients that the plants
cannot obtain directly, including
converting many inorganic soil minerals
into a form that can be taken up by
their roots.
Now this is the important bit without
the presence of these fungi there
is no pathway for these inorganic
minerals to get from the soil into plants.
They may be present in the soil, but
the plants cannot reach them directly.
That means the application of more
chemically produced fertilisers to try
and make up for this. Again, great for
the agrochemical companies, but
Autumn/Winter 2013
Page 57
not so great for the soil or the quality

of the food on our plates.
So what can we do? Well, we can
obtain these vital nutrients in their
natural form by eating foods from
untilled soils, which at first glance
appears to be just what the Paleo
diet prescribes. However, the key
thing to look out for with Paleo is that,
unlike the wild animals our ancestors
hunted, much of the meat we find
in shops is from animals that have
been raised in sheds and fed on
grain from those depleted arable
fields. So youll want to know that at
the very least the meat youre eating
was grass-fed (and if it doesnt say
so it almost certainly wasnt). And
that still doesnt mean that the animal
was especially healthy or didnt
receive regular growth hormones
or antibiotics. Dairy, while not
considered a Paleo food, needs the
same consideration. Fish should be
wild caught, not farmed in cages.
Fruits and nuts are, on the whole,
from trees and shrubs in perennial
systems. Many commercially grown
vegetables and seeds (e.g. sunflower,
pumpkin etc.) are likely to have been
grown in over-tilled soils. Perennial
vegetables and (especially) wild
foods are likely to be among the
most nutritious foods you can eat,
but first make sure you know what
youre foraging!
Not all annual crops are going to be
lacking minerals if they are grown
with the soil in mind though. This rarely
occurs on a commercial scale, but
can be done easily in our gardens or
allotments. In addition, by growing
our own food we reconnect exercise
with the obtaining of food, something
we only lost when we industrialised
agriculture. Obesity is only possible
when you dont have to work for
your food anymore.
Growing our own food ticks so many
Page 58
boxes. By definition, its always going

to be fresh, local and in season.
We learn a lot about plants and their
cycles, the garden and soil food
webs and also the seasons of different
foods. We can connect into local
garden and allotment networks, save
and share seeds, and make new
friends in the process. We also get a
sense of security from knowing that
we can feed ourselves, unlike most
people these days who are still
effectively living as children, unable
to do what all other animals are
taught by their parents as soon as
possible.
can see what is present, but also

how integrated they are.
Organic methods are often better

for soil life, but can still involve
considerable tillage which isnt. In
contrast, permaculture offers us a
nature-inspired approach to living
that includes growing nutritious food
in healthy soils. On the whole, this
means encouraging smaller-scale
production methods, but even
on a large scale there are much
better ways of farming that are
modelled on natural systems. Holistic
Management mimics the natural
movement of herbivores around the
landscape when predators are
present. Farmer and prolific author
Joel Salatin is perhaps the best
known pioneer currently using such
methods.
Maybe one day all food shops will

be required to also display next to
each food a chroma of the soil it
was grown in. Now that would start
a revolution!
One simple method that shows us

the difference between healthy and
damaged soils is chromatography.
This technique reveals key differences
between healthy soils and those that
have been destroyed by industrial
farming. Put simply, a soil sample is
taken, dissolved and then wicked up
onto a circular filter paper. As the
solution travels out across the paper
it slows down, first dropping the
heaviest materials (different minerals)
and carrying furthest the lightest
(organic matter, etc.). By separating
the constituents of soil in this way we
Autumn/Winter 2013
The centre sample is taken from a

garden and the left one from waste
ground across the road. They look
similar, but in the garden sample the
mineral and organic matter zones
are more integrated, showing that
the soil life has chelated the minerals,
making them available to plants.
By contrast the sample on the right is
from a Spanish industrialised farm, the
kind of soil that most supermarket
food is grown in. Which do you think
produces the most nutritious food?
Recommended reading:
Teaming with Microbes; a gardeners
guide to the soil food web Lowenfels
& Lewis
Teaming with Nutrients; the organic
gardeners guide to optimising plant
nutrition Lowenfels
The Permaculture Garden Graham
Bell
Websites:
Regenerative Agriculture UK:
www.regenag.co.uk
Designed Visions Permaculture:
www.designedvisions.com
Aranya Gardens:
www.aranyagardens.co.uk
As well as being a barefoot runner,
Aranya also writes about and teaches
permaculture which he feels offers us
many solutions for an abundant and
sustainable future
Caught in the web

www.caughtintheweb.com/autumn/winter2013/09/page51
This is
Bulls@#t
Autumn/Winter 2013
Page 59
Events
ormerly the Vitality Show, Be:Fit London is a large, 3 day event from 28th 30th March 2014 at Old
Billingsgate in London.
The goal of the event is to empower women to make the right fitness and nutrition choices, recognizing
that women are all unique and one size does not fit all!
There will be a huge variety of fitness-related stands at the show as well as seminars and workshops with the
opportunity to speak with many experts in the industry.
Tickets are priced at 18 when purchased in advance and this year you can also opt for a VIP ticket which
includes: a 30 minute massage, glass of champagne, luxury goody bag, access to the VIP lounge and VIP
cloakroom facilities.
For more info and to book tickets, visit: www.befitlondon.com
his year, the event will be held at Wisconsin State Fair

Park Products Pavilion on 1st and 2nd of February.
There is a vast array of exhibitors with a strong triathlon
presence. Seminars this year and going to be more in
depth and each one will last 90 minutes, led by experts
in their fields. A great learning opportunity.
There are also various activities available bring your bike
and running kit! Theres also a great obstacle course for
kids. Tickets are free if you purchase anything from the list
of sports/fitness stores on the website.
For more info, visit: www.multisportexpo.com
Page 60
Autumn/Winter 2013
his event takes place from 7th 9th March 2014 at the Melbourne Exhibition Centre in
Melbourne, Australia.
This will be its 4th year running and looks to be huge, judging by last years event when a
whopping 24,000 people attended over the 3 days. There will be exhibitors from all areas
of the fitness industry, competitions and sporting superstars turning up to join in the fun.
On the Friday night, Rebellion Muay Thai will present the FitX Eliminator, pitting 8 of the
best Thai boxers from Australia, Thailand, New Zealand and Ireland against each other.
The winner takes home an impressive $10,000!
For more info and tickets, visit: www.fitx.com
Events
his US event is organized by the Sports

& Fitness Industry Assocation (SFIA)
and this year takes place on Tuesday
4th and Wednesday 5th March at Capitol
Hill, Washington, DC.
The purpose of the event is to bring
together leaders from the sports and
fitness industry to lobby congress to pass
key legislation which will help to tackle
the problem of obesity in the Unites States
the message is: Get America Moving.
Each year, numerous celebrity athletes
attend to show their support as well as
representatives from large companies
such as Nike and Reebok and reps from
the food and beverage industry.
For more information and bookings, visit:
www.sfia.org
Autumn/Winter 2013
Page 61
A conversation with
Founder of Total Immersion Swimming, Terry Laughlin
Page 62
Autumn/Winter 2013
n a bright and breezy Friday

afternoon a few weeks ago,
David and I headed to Windsor
to meet Terry Laughlin, founder and
head coach of Total Immersion (TI)
swimming.
Terry had kindly invited us to sit in
on a workshop he was teaching to
some of his UK coaches. They had
been in the pool during the morning
session and were sat around a table
discussing optimum stroke rates and
stroke lengths when we arrived. The
theory session lasted another 45
minutes or so, some of which was
quite complicated there is a great
deal of structure and scientific theory
behind the technique.
The last part of the theory section
was very interesting to us as we
watched footage of all the coaches
swimming. They all looked incredible
smooth and effortless, which is what
TI swimming is all about. Similar to
how we work with our clients, we
watched the footage and were able
to identify subtle movements or
shapes to the swimmers bodies that
were helping or hindering their flow
through the water. Terry and his
coaches discussed each piece of
footage, looking for balance and
streamlining as a base and pointing
out the positives, before looking a bit
more closely to see if they could
highlight any areas that could be
improved or, as Terry likes to say,
find their Kaizen moment.

In the pool a little later on, Terry had
his coaches following a series of
drills before asking them to work
specifically on their stroke rate and
length using a metronome to vary
their stroke rate whilst maintaining
stoke length. All their results were
tabulated by one of Terrys assistants
and there was a lot of discussion at
the end as they broke their findings
down.
Terry has a very natural way of
teaching. He instinctively knows
what his students need and he later
told us that hes always had that gift.
As his students went through their
drills, he explained to us what they
were doing, seemingly not watching
the swimmers but then still managing
to notice parts of their technique
that were worthy of praise or needed
a little more work.
Terry has been a swimming coach
for over forty years, working with
some of the highest level swimmers,
including Olympians. One would
assume that Terry himself would
have a very successful background
in competing and indeed he has
but he didnt start out that way!
I was the only one cut from my
eight grade swimming team, he
tells us as we sit down in a quiet room,
post workshop when the coaches
had gone home for a well-earned

rest. Being cut from the team didnt
bother him he was on lots of teams,
enjoying the sense of belonging
and camaraderie rather than the
activities themselves. He certainly
wasnt surprised at being cut from
the team, given his self-confessed
swimming style of, Head out of the
water, flailing about.
Something made him persevere
with swimming, however, and he
got onto the swim team in high
school by which time hed learnt to,
Put my head under and breathe
better. He didnt progress a great
deal in this team after all, the swim
coaches were a history teacher and
biology teacher who just asked their
pupils to swim up and down. Terry
was always the slowest.
The first sign of change for Terry was
when a proper swim coach visited
the school and taught one of the
sessions. He had them swimming in
circles, asking them to complete 800
metres, which was 20 laps. Terry
realized that over this distance, whilst
not the fastest swimmer, he was also
not the slowest.
This set his brain in motion and
he began to develop a, rage to
master.
Is there a code you can crack?
He wondered and went to the library
Autumn/Winter 2013
Page 63
in search of swimming books

something hed never thought of
doing for any other sport. He found
what he was looking for: A book
called Competitive Swimming and
Diving by David Armbruster, published
in 1948. At the time, students could
only keep a book for two weeks, so
Terry spent the entire year returning
the book and signing it out again.
He was consumed by, ...a curiosity
that had never been there for any
sport.
Around this same time, although
Terry claims he was still swimming
slowly, he swam in the novice
championship league and won his
first medal.
At college, Terry made much more
progress. There was a dedicated
swim coach there who had the team
working very hard. They were taught
nothing about technique though
all the training was based around
racing. In his junior year, just before
Christmas, Terry hit his peak. Then, in
the new year, he was a bit ill and his
performance suffered a little. He
decided he had to work harder to
improve. For the first time in a long
while he wasnt getting any better.
So he worked harder still. The slower
I got, the harder I worked he explains,
which is so true of many runners that
we work with as well. Its a common,
natural belief that if youre not
succeeding, you should just work
harder. Sometimes, though, this is
not the answer.
By the end of his senior year, Terry
Page 64
was relieved to finish the season and

quit his swimming regime. He was
despondent. However, he didnt
give up completely and that summer
attended a training camp taught by
the same coach who had visited his
high school.
And this is where Terrys teaching
career really began. The swim
coach, an all-American distance
swimmer whod studied anatomy
and physiology, took Terry to one
side and asked him, Have you ever
considered coaching?
Terry, knowing very little about human
anatomy and physiology (his college
major was Political Science) was
slightly taken aback. This guy, this
great swimmer, was asking him if hed
like to coach a team he could no
longer work with the US Merchant
Marine Academy - due to study
commitments. He saw something
in me... Terry says and shortly
afterwards, Terry became the teams
coach.
Talk about being thrown in at the
deep end (excuse the pun). Not only
was Terry coaching swimmers older
than he was, but swimmers who were
better than him. However, this calling,
this natural affinity for teaching and
understanding swimming meant that
Terry wasnt daunted by his new
position.
You know, I walked on deck and it
was the strangest thing, but despite
the fact that I wasnt prepared in the
way you think you should be, I felt no
Autumn/Winter 2013
intimidation. I felt I could look at the

pool and just have the confidence
to figure it out.
As well as his confidence, Terry had
the two team captains on his side.
Even though they had beaten him
in previous competitions and were
quicker than him, they backed him up.
They told the other team members,
Look. Hes our coach and were
going to listen to him. This support
meant a great deal to Terry. I still
feel a lot of emotion and gratitude
towards them for that.
In Terrys first coaching session, he
made an immediate discovery
about his swimmers and began
straight away to take a different
approach to other coaches. He
asked the team to swim one lap of
800 yards, freestyle. He noticed that
all the swimmers were asymmetrical
swimmers back then didnt tend
to do alternate side breathing. So,
in his next session, Terry asked his
swimmers to breathe on the wrong
side. They grumbled a bit but all of
a sudden, they were all swimming
symmetrically and Terry knew
instinctively that this was better.
It gave me the confidence to trust
my gut.
Terry also learned about psychology.
His team of swimmers consisted of
the dedicated individuals who
wanted to swim but there were also
the slower ones who attended the
sessions because it meant that they
could get out of doing other, less
appealing duties. He saw that the
faster, dedicated swimmers had a

more choppy style, whereas the
slower swimmers looked more fluid
as they moved through the water.
Terry played around with the drills and
movements he gave his swimmers,
allowing them some control over their
own training, which resulted in them
all improving their speed using a more
fluid, efficient technique.
He proved that his methods worked
when the team went to a swim meet
they attended each year. All of
them won their freestyle events and
the relay event right at the end was
an emotional highlight; the previous
years record was 3m 23s. Terrys
team won the race in an incredible
3m 16s!
Terry ponders a moment on this
success. As mentioned, he seems to
have a natural affinity a gift for
teaching swimming but he also
believes that his lack of knowledge
and practice at teaching was a
bonus. Usually, coaches go through
a series of channels to progress their
career, such as a qualification in
anatomy and physiology and assistant
coaching experience. Terry had none
of this which perhaps gave him the
freedom to experiment and trust his
instincts rather than following a
regimented path.
David wonders if Terry had a Eureka
moment - a specific point where
everything came together and TI
swimming was born?
Yes, he answers. I remember the
exact moment.
Terry had taken some time out from
coaching to do some freelance
writing and some other projects to
generate income. I was at the top
of my game but had no money in my
bank account and three daughters
to put through college!
I realized I missed coaching, he
explains. I didnt miss parents but
I missed coaching! He had an idea
to create a swim camp for adults
and in 1989 held the first one. It was
highly enjoyable and successful.
Initially, most of the attendees were
master swimmers, just looking for
some fine tuning to up their game
a little.
Then, during the early 90s, he started
seeing more and more triathletes and
all of a sudden, the drills hed always
taught werent working anymore.
These guys were generally cyclists or

runners whod made the progression
to triathlon without really knowing how
to swim. Terry saw how imbalanced
they were too: They were all sinking
and choking!
This is when Terry changed his tactics
and took a different perspective.
These people needed more basic
stuff they needed to become
balanced before they could
contemplate speed and racing.
He developed floating drills and
balance/extension work and from
there, began to see results.
And the experienced swimmers
were benefiting too. This is when it
became clear to Terry that there
was something fundamentally
important about starting with
balance and streamlining as a basis
for all swimmers.
From this point onwards, Terrys
methods became more and more
popular. He wrote his first book for
those who werent able to attend a
workshop and it quickly began to
outsell other swimming books.
David and I often notice a fairly
instant change in runners when they
come to us for a coaching session.
Just changing a few technical
aspects and asking the runner to shift
their focus can have a significant
effect. Terry sees the same in his
swimmers. He recalls a workshop
he taught in Atlanta back in 1997.
There were around 27 swimmers, all
quite amateur and struggling with
their technique. By the end of the
workshop, They all looked like
swimmers! And it had happened

overnight!
Fast forward to the present and there
are now around 400 TI coaches
around the world. Terry is very keen
to maintain teaching quality and his
coaches must undertake substantial
preparations just to get onto one of
his courses. As we saw in our session
with his coaches, they are also
required to attend sessions with Terry
to progress their own coaching skills
and they do this with genuine
commitment and discipline.
We ask Terry about his thoughts on
how running compares to swimming.
He points out that running can be seen
as a natural human activity. People
run naturally and are able to do it,
sometimes despite poor technique.
For this reason, it may be difficult for
a runner to break their bad habits.
This is not the case with swimming
many of his clients have been doing
it all wrong from the beginning and
just feel awkward and frustrated in
the pool, getting nowhere. He usually
finds that clients feel so much better
after around 10-15 minutes when
theyre just taught how to do the very
basics in the correct manner. The little
stutters come later when the method
becomes more intricate, although
Terry is a firm believer that the brain
learns quickly.
We tell Terry that some people come
to us thinking that running barefoot is
going to be some magical cure for
their running misery. Terry has those
clients occasionally too, who want
a Flu shot as he puts it. On the
whole though, theyll feel enough
Autumn/Winter 2013
Page 65
of a difference in the first session to

want to persevere.
Likewise with barefoot running, there
are those who dont believe in Terrys
method, saying things like, Oh, youre
the guy who teaches pretty but slow.
Hardly the case when you watch some
of Terrys students and know that he
has trained numerous Olympic level
swimmers.
Much of our conversation revolved
around teaching adults, but what
about teaching Total Immersion
swimming to kids?
from the official TI website.

So, what are Terrys plans for the
future? At the moment hes training
up some successors so that he can
begin to focus elsewhere. His goal
is to, Change the way the world
teaches and practises swimming.
With that in mind, there is a website in
development called Swim Academy
which will have a variety of resources
available, such as pdfs, streaming
videos, lectures and webinars.
Swimmers will be able to create their
own course to focus on their own
particular needs.
Yes, we teach kids. We have an

endless pool in the basement and
we introduce play when we work
with children. The girls want mermaids
and the boys want superheroes!
Importantly, the children want to
return because they enjoy the sessions,
rather than being forced by their
parents to attend.
Something that many people dont

know is that TI swimming teaches
all four strokes, not just freestyle.
Freestyle is most popular because
its the chosen stroke of triathletes
but breastroke comes a very close
second. It really is a technique that
is accessible to all.
If you get the chance to work with

Terry, you must do it because you
wont be disappointed. If you cant
and are unable to work with any of
his amazing coaches, you can still
learn TI swimming through a variety of
books and DVDs which are available
Terrys other goal is to address the

worldwide problem of drowning.
Its very simple to teach its just a
case of balancing. He has already
started working with a foundation in
New York, close to where he lives
with his wife and three daughters, all
Page 58
Autumn 2013
of whom teach TI swimming. David

asks Terry if there are certain cultural
attitudes towards swimming; Davids
family are from Jamaica but none of
them who still live there can swim,
even though they are surrounded
by water. Terry agrees, There are
certain minority groups who are
reluctant and perhaps have bad
associations with swimming.
Hey, I tell you what! If I could only
get Oprah in the water that would
change a whole lot of things!
Visit Terrys website for more
information: www.total immersion.net
Intrinsic
Touch Energy
Making Your Life Calmer
With Colin Boyd
Your Relaxation Coach
At the heart of you there is a place of great energy, deep happiness
and profound subtle awareness. An Intrinsic Touch Energy session
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The process works on the whole being body, mind, heart and
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a free personal consultation

breathing exercises
guided meditation
playful loosening up of the body
energy testing using Chi Gong
You will be taken through simple exercises that help to relax your
mind and body, open your heart and immerse you in a place of deep
feeling and rejuvenating energy.
Contact: lifecalmer@gmail.com
mob: 07508 118072
Autumn 2013
Page 59
hen Anna asked me to visit Evolve

Manchester and have a go at
parkour and freerunning, I was
really excited. I thought I was going
to learn how to jump, climb and do
a few tricks but it was so much more
than that. I met great people and
ended up asking myself some deep
questions about how I choose to
bring up my children. Evolve are
bucking the trend and doing a fine
job. Parkour is more than a pastime,
it is way of life. We are not only born
to run, we are born to play.
In todays risk-averse society, there
is a problem. We tell children how
to keep safe but dont often give
them the chance to learn it for
themselves. Isnt that what human
play is all about? As children, we
learn the skills that will keep us alive
as adults. Nowadays, many children
just dont have the chance to play
in the way we did. Most of us ran,
climbed, jumped, had adventures
Page 68
and lived to tell the tale. Crucially,

we did it out of sight of adult eyes.
We learned our own limits and did
not rely on an adult to tell us when
something was dangerous. The
question is how to teach kids to
assess risk in a society that increasingly
wraps young people in cotton wool.
The parallels with barefoot running
are clear. We are forgetting how
we evolved. We are not only born to
run, we are born to play and many
children just dont get that type of
learning experience any more.
I have been working with kids in and
around inner-city areas for the last 20
years. Many schools are now putting
an element of risk back into childrens
play in an effort to allow children to
judge for themselves how to keep
safe. We know that we will not always
be there to put out a hand or shout a
warning. We get a few bangs and
bruises but they serve children well
Autumn/Winter 2013
as they learn to manage themselves

in their environment.
Nowhere have I seen that calculated
level of risk put back in better than at
Evolve in Manchester. Sitting in a unit
on a dark and wet industrial estate,
Evolve is like no gym that I have ever
been to before.
As I approached the front door,
I could hear loud rock music coming
from within. It was the sort of music
that usually accompanies
snowboarding video games. Evolve
is one of a new breed of gym that
is starting to appear. They are the
antithesis of the large chain gyms
that litter every town. You wont find
any static bikes or running machines
here. They feel like they are outside
the system, run by young people for
the benefit of young people.
It feels inner-city and I mean that in
a good way. A place full of energy
and life. Inner cities do some things

better than anywhere else and I think
that this is one. You get a sense of
freedom and philosophy. You get
people being generous with their
time and helping others along.
Evolve feels like a community project.
It has a heartbeat and a soul.
Evolve offered me and my son a two
week pass to come and go as often
as we would like. They were keen
that we could feel what Evolve was
all about and what they have to
offer.
The freerunning area was set out like
a street with benches, scaffolding
and the addition of some mats and
a few vaulting horses. As newbies,
we were asked to spend some time
with instructor Igor (from Krakow).
Igor gave us a quick safety talk
which was no nonsense and was
heavy on the fact that you can
really hurt yourself if you do anything
silly. He encouraged us to keep safe,
find our limits and offered to push us
a little if he thought we could handle
it.
For Igor, the definitions of freerunning
and parkour were important. Parkour
evolved out of military obstacle
course training and is all about
getting from one point to another in
a smooth and efficient way. It is all
about speed, efficiency, rhythm and
grace. Over the years, some parkour
exponents started to add tricks and
flips. It is when you combine parkour
with tricks that you get freerunning.
I have watched a lot of videos over

the years and although I admire
the tricks and flips, it is the graceful,
efficient parkour that appeals to me.
The runners are like stones skimming
across water maintaining their
momentum. It is beautiful to watch.
First job was a balance called baby
freeze. It is a balance on 2 hands
where you crouch and rock your
weight forward until your feet leave
the floor. This goes into a headstand
and then back to the balance.
Technique, Igor explained, is
everything. He proved an excellent
teacher and before long he had us
doing handstands, rolls and vaults.
It is over 30 years since I have vaulted
and although the brain was willing,
the body had forgotten what it is like
to take charge of the limbs whilst in
the air. I was flapping all over the
place. It began to come back slowly
and when he eventually called time,
I was managing OK. The first session
had flown by.
The start of the second session was
fascinating. During the warm up,
I could see that there were one or
two new kids who were more than
a little bit cocky. They were fooling
around on the apparatus and
generally showing off to each other.
It was easy to spot the falls before
they came and sure enough they did.
The instructors had an eye on them
but let them experiment and learn
by trial and error. I enjoyed watching
the change in them during just one
session. They went from cocky and
overbearing to respectful of the

staff, the equipment and the other
members of the group. They saw
more experienced freerunners using
their technique to do things that
were amazing. It knocked the corners
off them. The instructors had clearly
seen it all before.
We warmed up and I managed to do
a baby-freeze into a headstand and
back. It felt like a real achievement.
Then a circuit which included rolls,
springboard, vaults, jumping,
dropping, balancing and swinging.
We had 30 minutes of free play or at
least that is what it felt like. When
you watch the best nursery schools,
for a large part of the day the children
just appear to be playing. They make
excellent progress because of the
skill of the staff. They know how to
provide equipment, play alongside,
know when to intervene and when
to coach. It felt like the same thing.
I was learning at my own level with an
instructor offering a word of guidance
once in a while and then letting me
go again. I was determined to land
a front somersault on two feet. I must
have tried 20 times and at one point
or other, each instructor had a quiet
word to offer a bit of advice. Then
they let me go.
I watched one adult freerunners
spend a large part of the session
trying to jump from a box to land
with 2 feet on a scaffold bar without
toppling off. Time and time again he
tried with the occasional word from
Autumn/Winter 2013
Page 69
a coach. After about 20 minutes, he

landed it and got a spontaneous
round of applause. One lad stopped
me 3 times to say, Its amazing here.
I recognised the look on his face.
He just couldnt believe that he was
being allowed to do this stuff.
I was watching my son. He was
nervous at first and had suffered a
fall or two. He was hurt but kept
clambering back up to try again.
We were both dripping with sweat
and tiring. He jumped for a bar and
slipped and I jumped from a high
box, overbalanced and hit my elbow
on the concrete floor. We were both
learning from experience and both
nursing bruises. I stood back and
watched for a while and it was like a
wildlife documentary about humans
at play. Every member of the group
was running, jumping or swinging and
had a light in their eyes. If the whole
purpose of play is to learn about the
world and experiment then this was
play at its purest. Kids and adults were
engaged in deep learning and were
being gently guided by expert eyes.
Evolve is not sanitised however.
This is not a Wacky Warehouse for
grownups. There is danger here and
the learning is deeper for it. The
world out there is not sanitised either
and when the demon of peer pressure
Page 70
comes around, knowing your limits

could be a life saver.
So...am I worried that I have exposed
my 10 year old son to a potentially
dangerous pastime? I think that is
a fair question. The honest answer is
a little. He is precious to me and
I know that if I let him experiment
then he is going to get hurt at some
point. The balance is tricky. My job
is to help him prepare for later life
when I wont be there to look after
him all the time. He needs to learn
how to assess risk for himself and
learn how to make good decisions
and keep himself safe. He needs to
learn how to handle peer pressure
and know when to walk away.
Learning how to do that regularly
can only be a good thing.
Evolve have created a gym and
workout space with a philosophy.
Their aim is to help their clients learn
about themselves and take those
lessons into their wider lives. It is
about personal development and
is a job worth doing. It is not only
about learning your limits but it is also
about learning to stretch yourself and
build confidence. With dedication
and patience you can do things that
look impossible.
room at the end of the second

session I felt like an old man and said
so.
A chap sitting opposite grinned and
said, Yeah, but an old man who
does mean somersaults.
I would have puffed my chest out
and strode out of the door with my
head held high if I had not been
hobbling so much. It was a good
hobble though and my son and I are
looking forward to next time. We
were definitely born to play.
Thanks to Dan, Igor and Matt for
being generous with their time. If
there is one thing I can recognise, it
is good teaching when I see it. They
were excellent.
For more information check out their
website at:
www.evolvemanchester.com.
As I sat exhausted in the changing
Autumn/Winter 2013
Winter 2012/13
Page 39
The Green Room

Barefoot Running and the Alexander Technique Part Two:
Neuro-muscular Re-patterning or Mindful Action
Page 72
Autumn/Winter 2013
he story so far
In the August Edition of Barefooot
Running Magazine, John Woodward
contributed a well-received article
about the use of the Alexander
Technique on the Natural Running
Courses. John emphasized the order
or priority in the necessary neuromuscular re-patterning that needs to
happen if you want to run barefoot
and free injury free that is.
Says John
In my last article I suggested three
key aspects of running naturally:
1.
2.
3.
You have to be more aware,

attentive - i.e. mindful
You need to develop an
intelligence and skill in learning
how to use the Body Sense
efficiently
Success requires changing
ingrained habits.
Proprioceptive Prowess
Establishing the right priority involves
attending first to the neuro-side of
things in any attempt at neuromuscular re-patterning. This must
draw in the all-important Body Sense.
This is how to get smart before you
get strong. There is a distinct skill-base
in developing the use of this sense.
The sense has another older name:
the proprioceptive sense. This name
derives from its key importance in the
sense of ownership (propriety) of
ones own body. This helps to bring
out the fact that this important sense
underpins the sense of ones Self.
You do have to change the way you
use yourself when you run barefoot.
Two springboards into the

same pond:
There are two springboards from
which to dive into the same pool.
Emphasizing the neuro- in neuromuscular re-patterning is a more
science-based way into the pool and
it draws upon powerful insights from
the growing field of neuro-plasticity.
The other springboard into the pool
is a more ancient psycho-spiritual
one: it concerns the mindfulness or
self-observation that underpins selfwork and self-knowledge. It becomes
a matter of individual preference
whichever springboard you prefer.

Either way, you swim in the same
Quantum Soup! If youve dived in off
the science springboard the work will
engage with neuro-sciences newly
named intero-ceptive sense (aka
the Body Sense!). If youve leapt
in off the mindful springboard you will
engage the Body Sense as the core
of all self-knowledge.
In this article I want to take you deeply
into the labyrinth of neuro-muscular
re-patterning, or mindful action.
I am going to take you through a
practical Natural Running procedure,
one that involves a highly detailed
and site-specific foot function. As this
engenders a whole-foot action, this is
then woven into a holistic head-to-toe
integrity to form part of re-learning
and re-patterning of a natural stride
sequence.
Disabling the Foot Knuckle

An alien intelligence examining us
from outer space might be forgiven
for thinking that the modern shoe
(that is until the recent minimalist shoe
revolution!) is a device designed to
systematically disable and deactivate
the Meta-tarso-phalangeal joint (MPJ
for short) in the foot. I refer to this key
joint as the Foot Knuckle joint to
draw attention to the similarity of this
joint with the knuckle joint in your hand.
It is, however, not at all as obvious as
the knuckle joint in your hand but in
terms of a natural running action, it is
far more important.
Degrading and disabling this joint
causes two massive obstacles to
efficient natural running:

1.
2.
If this joint cant work properly the

foot must leave the floor
prematurely when we walk or
run. We will see why shortly.
It often creates a dystonia.
Effectively what this means it that
your Cortex or Thinking Cap has
no working map of the territory of
this joint.
A certain key action of the toes

could be pointed out to you and
demonstrated. You will tell your toes
and forefoot to do this action and
they wont have a clue how to
deliver it. The mind has no map.
There is a neurological dystonia.
The field of neuro-science is a-buzz
recently with neuro-plasticity, which
trumpets the brains infinite capacity
to remodel itself in relation to its world.
So no worries if there is no map, we
can successfully set about creating
one. Whether you call it neuromuscular re-patterning or creative
mindful action is no matter a map
can be successfully created.
Achieving this quickly and efficiently
is a 25 year long mission of the natural
running work.
Rehabilitating the foot knuckle

(the MPJ)
When the foot knuckle is made to
stand out in your foot it has the
appearance of a string of pearls and
in many ways it turns out to be a
buried treasure. The shoe is the
treasure casket, the sock the shroud
over the treasure. The first step is to
take the foot from its shoe, open the
Autumn/Winter 2013
Page 73
casket and remove the shroud. Even

then, bringing it to the light of day is
not that easy.
Take the index finger of one hand
and place it under your knuckle joint
in your other hand. Tell your fingers
first to bend while keeping the finger
straight. Note that it is obvious how
this works the finger from the knuckle
joint and makes it protrude more.
Next, with the other finger in the
same spot, curl your fingers in from
the finger-tips. A different group of
muscles are engaged here and this
action does not work this joint. Your
brain has a map for the difference
between these two actions in your
hand; your foot, however - which
has the same basic anatomy - does
not. Remember that there are two
elements here, the neuro and the
muscular. The neuro element involves
creating that all-important map.
When we get to the muscular aspect
it will take us into a complex of issues
involving: adhesions, stiffness, the lack
of strength of certain muscles and
tendons (atrophy) and some precise
motor control issues that we will
consider shortly.
The Gold Standard of a Natural

Stride
However, first it will be helpful if we
Page 74
briefly consider the ideal natural stride

to get some sense of just how vital
and important the foot knuckle is to
a natural stride action.
The first part of this stride carries the
weight forward onto the advancing
leg. A lot of emphasis in the natural
running work is placed on achieving
a neutral walking or running stance.
This is the starting point of the stride
sequence. The feet are a hips width
apart (about 5-6) with one foot
placed about a foots length ahead
of the other. As the weight transfer
completes its part of the cycle in
easing you forward it is followed by
a head-to-toe opening release in
which the rear leg releases right
through to the toes. When this action
is complete the heel - and in fact
most of the foot - has been raised
from the floor simply by opening up
this cascade of releases to the force
of gravity. Note this does not defeat
gravity, it uses gravity - no direct
upward lifting energy has been
employed. Following the course of
this preparatory action as it progresses
through the hips, we may note that it
achieves the following impressive list
of functions:
It allows the hip joint to freely
swivel
It allows the knee to freely swing
to catch up with the advancing
Autumn/Winter 2013
knee
It articulates the hinge of the

ankle joint freely
It engages the toes so that the

forefoot becomes like a broad
and spread rocker.
There is something very important
to appreciate about this phase of
the stride action: it prepares and
positions the foot so that the arc of
movement that has been initiated as
the heel raises from the floor is then
picked up by a chain of muscle
action which continues so that the
heel is lifted toward the rump in a
smooth arcing action. The vital point
is this: IF THE ACTION CANNOT FREELY
COMPLETE ITSELF THEN OTHER MUSCLE
GROUPS HAVE TO COMPENSATE AND
THE FOOT CERTAINLY LEAVES THE
FLOOR BUT IT DOES SO PREMATURELY.
We are not going into the next phase
of the stride sequence, i.e. the change
of support phase here, but we may
note that, while there are an infinite
number of ways to get the foot off
the floor in order to walk/run there is
only one that does this with maximum
efficiency and ease and it requires
this key joint to lead the way for the
action to complete its natural function.
Experiment with this action yourself.
Let your foot roll up as you ease back
and forth in a step forward position.
Now imagine your foot is strapped to
Fast tracking the Foot knuckle

back to its full role in the
Natural Stride
a stiff plank. You will note that not

only does this disable the action of this
joint but it severely restricts everything
else upward through the kinetic chain:
the ankle, the knee, the hip. It doesnt
stop here either: the whole upper body
is compromised as the Body Sense
eventually finds a way around this
restriction: YOU WILL LEARN TO LIFT
YOUR FOOT UP FROM THE FLOOR BUT
AS THIS ADAPTATION CONSOLIDATES
INTO A HABIT YOUR GAIT IS A HEAVILY
COMPENSATED ONE. You will learn
to walk normally but in a way
characteristic of a shod gait, in which:
THE FEET LEAVE THE FLOOR

PREMATURELY
THE LEG LANDS STRAIGHT AT

THE KNEE
THE HEEL IS PLACED DOWN FIRST

AS THE CUSHIONED HEEL STRIKES
THE FLOOR.
It is easy to make a mistake and
fixate here on the leg straightening
and heel striking action, which
erroneously demonizes the heel strike.
This just masks the core issue, which is
the limited and partial way the foot
works. It has become degenerated,
very vulnerable and it needs the
protection and support of the shoe.
The fundamental concern is not
which part of the foot lands first but
how it lands and whether the whole
foot is engaged and responsive.
In making some kind of accurate
assessment of the degree to which
key foot functions have been downgraded or deactivated, we need to
continually refer back to the Gold
Standard of a Natural Stride; one that
has not had to heavily compensate
for the restrictions of a modern shoe.
As this baseline Gold Standard
reveals itself then we may develop
some real sense of direction. As we
set out, we will need some key waymarkers en route in order to transition
to full foot function swiftly and safely.
On the Natural Running course this

MPJ or Foot Knuckle is blitzed and
bombarded from every sense
modality to fast track this forgotten
and neglected joint back to full
functionality. You listen to it (as it
creates a silent footfall), you put a
golf ball under the ball of the foot to
get each individual pearl to stand
out on the necklace. You learn to
encourage it through its full range of
rotational and fore and aft ranges of
motion. There is a lost and forgotten
natural movement flow line that has
become radically disconnected here.
The disconnection is crucial because
it forces compensations to happen
at the key connection of foot to the
ground.
I reckon this is how it all comes
about: at some point in learning
to walk this natural movement flow
sends a message to lift or extend the
toes. When the message comes
back to the brain that this cannot
happen because there is a restriction,
the Body Sense then adapts to the
situation by moving the action one
step up the kinetic chain and then
the whole foot is lifted instead of just
the toes. This is why the shod gait
and heel striking go hand in hand.
The anatomical arrangements around
this Foot Knuckle joint are simply and
aptly named. There are the short
extensors that lift the toes and the
long-extensors which lift the whole
foot. The independence of action
between these two functions is lost
in a kind of swamp. Fast track
procedures are used to find a way
out of the swamp. As this detailed
work gets underway, the effect of
this is continually fed back though
the prism of the Natural Stride.
As this lost natural movement is
reclaimed the freedom and ease
this brings about from head to toes
always astonishes people. There
seems to be a natural expression
of joy and liberation. When the
proprioceptive sense is eased away
from the job of having to make
complex compensations, it can
return to its original job of finding
freedom through the lines of least
effort and least resistance. It is like
the ancient Chinese Tao-Te Ching
that was originally known as the
Water-course Way. The most efficient
form of energy behaves like water,
flowing along the lines of least effort.
John Woodward is a long established

Alexander Technique Teacher and
coach of Natural Running. He runs a
full time teaching centre in Bashful
Alley Lancaster and runs courses from
his purpose built centre: La l Barn,
overlooking the Duddon Estuary in the
Lake District.
John trained initially in research
psychology and went on to research
into human movement at Nottingham
University. For a period, John played
and taught classical guitar before
training as an Alexander Technique
teacher in the early 1980s.
Since the first Natural Running course in
the late 1980s, John has been refining
and developing the work of applying
the principles of the Alexander
Technique to running form.
John has walked and run barefoot for
well over 30 years and lists among his
barefoot feats:
A barefoot walk around the Lake

District
A 60 mile run from Ulverston to

Whitehaven barefoot in one day
A barefoot ascent of Scafell (an
ultimate barefoot challenge if

ever there was one!)
Ulverston to Lancaster barefoot
80 miles barefoot in one day (on
my 65th birthday)
You can find out more here:
www.naturalrunning.co.uk, including
dates for upcoming courses.
John is completing his book: Crossing
The Line and is about to release a
DVD entitled: The Natural Running
Foot Competence Program.
Autumn/Winter 2013
Page 75
love these Xero Shoesbut there's

no way I can sell them."
This verdict came from the buyer for
a major outdoor products company
at the Outdoor Retailer trade show
in the Summer of 2012.
"Why not?" I asked, hoping he would
change his mind, place a big order,
and contribute to my premature
retirement.
"This do-it-yourself thing is too
complicated," he said.
"But you just made your own sandals
in five minutes," I countered.
"Yeah, but my customers won't," he
declared.
I understood his point. Even though
we'd sold over 47,000 pairs of our DIY
huarache sandal kits, I knew that the
idea of what I call "developing the
super power of knowing how to
make your own shoes" is daunting to
Page 76
most people.
problems.
For both business reasons and

because we want to give more
people the natural movement
experience, I took this buyer's
dismissal to heart, and decided I had
to find a solution. I had to find a way
to make huarache-style sandals
more accessible to more people.
Now, luckily, the next week, two dogs

met each other while they were out
for a walk. I know that sounds like a
totally different story than "How did
you make a new sandal," but it's not.
What makes this canine connection
interesting is the two men on the
ends of the leashes. One was a
friend of mine, Gary, the other was
a man named Dennis Driscoll.
But, it's not easy to improve on

elegance. And the huarache-style
sandal is elegant.
If you look across cultures and
throughout history, you see that
same, simple, clean pattern: a
semi-flexible sole, lace coming up
between the toes, looping through
the sole near the ankles, wrapping
around the heel to securely hold
the sole to your foot, all tied together
with a simple knot. Beautiful.
The real challenge we faced is: How
to keep the elegance and benefits
of huaraches, and eliminate the
Autumn/Winter 2013
Dennis, it turns out, is the co-founder

of Avia Athletic Footwear and was
the lead designer for a number of
companies, including Doc Marten,
Converse, Wilson and, most recently,
Crocs. Dennis has over thirty five
years of footwear design experience.
Gary, good friend that he is, and
no idiot, grabbed Dennis' phone
number and passed it along to me.
Dennis and I had lunch a bit later
and at the end of our two hour chat
about the state of footwear, he said,
"I think what you're doing is one of

the only interesting things going on.
I'd like to work for you."
I'm not sure if I let him finish the
thought before I said, "Welcome
aboard!"
Lena and I feel freakishly fortunate.
This isn't the first time someone of
Dennis's calibre helped us grow our
business -- our original FeelTrue
outsoles were co-developed by the
former lead designers from Nike and
Reebok, who joined our company
after a similar meeting (though no
dogs were involved in that one).
So, Dennis and I sat down and
looked at the improvements we
wanted to make:
Ready-to-wear
Easier to adjust lacing
No knots to tie
Eliminate lace abrasion (FWIW, if
you run in sandals with good form
you get almost no lace wear)
More comfortable "thong"
give, namely, simple adjustability,

especially for people who have a
hard time telling left from right, let
alone mastering a double half-hitch?
I spent a ton of time working this
problem. Granted, much of that
time was in my hot tub, but a good
amount was also hours that kept me
from sleeping. After months of dead
ends, one morning it hit me out of
nowhere.
I realized that if, instead of trying to
wrap a single lace around the foot
and ankle and secure it with a knot
above the foot, I use two laces and
already have that top-of-foot knot
in place, all I need is a way to hold
these two laces in place behind your
heel! Bingo. Knot problem solved.
Lacing problem solved. And heel
securing problem created!
In fact, not only did I need a way to
secure the laces near the heel, but
I needed to clean up all the loose
ends of the laces. And there were
now four instead of one.
To make a ready-to-wear product,

we had two obstacles. The shape
of the soles and the placement of
the toe and ankle holes. We know
it's not possible to make a product
that fits everyone, but we wanted
something that would work for as
many as possible.
Happily, this didn't take as long to

figure out because I had brainstorm
number two right away. I used to
be a competitive jump roper (or
rope jumper, if you prefer),and I had
an adjustable rope with a plastic clip
that did the exact thing I wanted.
It was just bigger.
The good news is that, thanks to our

custom-made Xero Shoes, where
people send in tracings of their feet
for us to professionally make their
sandals, we had over four thousand
tracings on file. That's a LOT of feet
in a LOT of sizes and shapes.
So we made a smaller version of this

same clip and were ready to go!
Or so I thought
While I was working on the lacing/

tensioning/clip system, Dennis
was busy with three other brilliant
elements to the new product. First,
he added a silicone heel tube to
protect the Achilles and make the
laces more comfortable.
Then he created an ultra-flexible
toe post. The toe post would be
recessed under the foot, so there's
no longer any knot between your
toes. Combine that with lifting the
ankle holes up a few millimetres
and now the lace never touches
the ground, so it won't wear out.
Next he added the heel cup to the
back of the shoe. The heel cup
serves a few purposes. First, it helps
keep your heel from sliding off the
side of the sandal. If you look at
people walking around in sandals
(something I do non-stop now that
I'm in the business), you'll see many
people falling off one side or the
other. This doesn't happen as much
with a huarache, given the lacing
system, but it's still an issue for some.
Second, the heel cup helps keep
stuff from getting under your foot.
Not entirely, of course, because
nothing can make an open shoe
act like a closed one. But it helps.
And, third, the heel cup looks really
cool! Silly as that may sound, it's
important as we move into retail.
We've got to catch people's eye
when they're in the stores. And we
want people to notice our shoes
when they're out in the world.
Dennis analyzed those and found

the tweaks to our current design
and the location of the lacing points
that we'd use in our new product.
Interestingly, where we position our
toe hole is not where you find it on
most sandals.
Lacing was another tough one to
solve, and it was a combination of
two brainstorms and a massive error
that led to the solution.
Let's start with the obvious: Lacing
a huarache sandal uses a couple of
simple knots. And it's hard to improve
on a knot.
So, how do you get the benefits
that a knot gives - easy security while adding what a knot doesn't
Autumn/Winter 2013
Page 77
Dennis also researched the big

question: What's the best sole
thickness? Die-hard barefooters
want the closest thing to no-thing
that they can get, which is why we
sold more of our 4mm Connect kits
for years. But as more and more
non-barefoot-aware customers
discovered our products, the 6mm
Contact kit caught up. We decided
on a middle-ish ground -- a 5.5 mm
sole that is flexible enough to give
good ground feel, but with enough
thickness to alleviate the anxiety of
those who aren't quite ready to feel
like they're wearing nothing. And
it's the same weight as our 6mm
Contact sandals.
So, we're just about ready to pull the
trigger and order over 10,000 pairs
of our new product, which by now
we've called the Sensori Venture.
The only thing we need to confirm is
the lace tensioner/lace end piece
that we designed.
The mail arrives, we pull out the
pieces, we put them on some
sample shoesand they don't work.
At all.
Not only do they not function properly,
but they look horrible, and feel even
worse on your foot! There was a
giant, hard plastic thing digging into
each side of your heel.
Honestly, I was beside myself. We
had to start manufacturing within
days, and we didn't have the most
important piece of the puzzle in
place.
I had no idea what to do. In a fit of
frustration, I probably yelled (actually,
I'm sure I can take "probably" out of
that sentence), "Get me that box of
lacing parts we have!"
I grabbed a few components - ideas
I had tossed out long ago - and
threw them onto our sample shoes
convinced that this stupid solution
would be the end of the road and
that we could throw months of work
in the trash.
a way that kept all the plastic

from touching your foot. Really
comfortable.
I love it when accidents solve
problems you didn't even know
you had!
From there, we were on fire. We
made samples, got them onto
people's feet, and waited breathlessly
for the feedback. It was better than
we expected, which made it a bit
less anxiety-producing to spend more
money on our initial product order
than we made in our first two years
in business.
Then we went to Outdoor Retailer
again, a year later, with the Sensori
Venture, and got the exact response
we hoped for from retailers.
"Now, THIS, I can sell! I love it."
We're still finalizing orders, but expect
to see Xero Shoes in big name stores
this Spring!
Let me tell you, this "making stuff"
business is not easy. Everything was
more expensive and took longer
than we planned. We didn't expect
to be releasing a new sandal at the
end of October. But even with all
the obstacles, we couldn't be
happier.
We sold almost three thousand pairs
of Sensori Ventures in the first week
and we're already getting amazing
feedback from exactly the people
we wanted to help. People who
always wanted a close-to-barefoot
feel, but couldn't wrap their brain
around doing it themselves.
And, more importantly, we're getting
a whole new wave of emails from
people who are amazed to discover
the enjoyable, pain-free experience
that natural movement can give.
Oh, and Dennis and I haven't
stopped. In fact, getting Sensori
Venture out the door has just
accelerated the plans for even
more Original Barefootware.
They worked perfectly.

Not only did they function, but they
had a few added, surprising bonuses.
Feel The World!
For one, they looked slick and mildly

technical, which gives a great
counterpoint to the hyper-simple
look of a huarache. And the shape
of the tensioner bent the laces in
Page 78
Autumn/Winter 2013
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Assorted goodies
Products worth a look
Page 80
Autumn/Winter 2013
1.
Baby Jogger Summit X3 2014.

One of the biggest names in the UK
pushchair world is Baby Jogger. Great
for runners who want to take baby out
on a run, with the ability to set it up for
the individual parent, ample storage
space and remote action swivel lock
for the front wheel. A new version of
the Summit X3 is due out in 2014 and is
now available for pre-order.
Estimated retail price of 330.00p
Visit: www.babyjogger.co.uk
2.
Instabeat. Goggles with a difference!

This new gadget is the first to allow you
to easily monitor your heart rate as you
swim. It also provides additional info,
such as calories burned and breathing
rate. A great tool for serious swimmers,
it is now available for pre-order.
Retailing at $149.00
Visit: www.instabeat.me
3.
Vibram Bikila EVO. Vibram FiveFingers

are re-vamping their original Bikila model.
The new model Bikila Evo - has a thicker
sole, designed to allow people just starting
out with minimalist shoes some slight
cushioning although, as per most minimal
shoes, it is zero drop.
Visit: www.vibramfivefingers.com
4.
Women's Infiniti Anorak. Looks can

be deceiving! This lightweight jacket will
keep you cosy as you tackle the most
severe weather out on your Winter runs.
It is breathable with a decent amount of
stretch but is windproof and waterproof.
Choose from subtle black or bright pink!
R.R.P. 80.00p.
Visit: www.brooksrunning.com
5.
AfterShokz Sportz 2 Headphones.

These innovative new headphones use
bone conduction technology so that
sound is transmitted through the listeners
cheekbones to their inner ear, bypassing
the eardrum for a safer, more comfortable
listening experience. There will be a
review and the chance to win a pair in
our next issue first impressions from our
tester are extremely positive!
R.R.P. 59.99p.
For more info, visit: www.aftershokz.co.uk
Autumn/Winter 2013
Page 81
The latest national news
study has shown that middle aged

British men are more likely to be
overweight than their female
counterparts.
Of the individuals measured (men and
women born during one week in 1970),
two thirds of the men were overweight;
half of the women were also overweight.
Dr Alice Sullivan, of the Institute of
Education at the University of London,
suggests that men are less bothered
by their expanding waistlines as it is
more socially acceptable for men to
be overweight than women.
National news
This latest research causes more concern

regarding an already prevalent issue in
the UK. Overweight individuals are not
only more prone to cardiac problems but
another study earlier this year indicated
that they are also more at risk of mental
disorders.
ritain is one of the rich countries putting a drain on

the resources of professional health workers in poorer
countries, according to Health Poverty Action (HPA).
About a third of doctors registered with the General Medical
Council here in the UK were trained overseas and the charity
HPA has called for urgent action.
Britain is an attractive option for health professionals seeking
work from overseas due to the high demand and higher
levels of pay, leaving countries like Africa with a significant
deficit. Conversely, reportedly the UK could claim back
500 million per year from the countries from whose citizens
migrate to the UK and abuse the NHS.
The College of Emergency Medicine

has called for more access to A&E
alternatives (GP surgeries, NHS
walk-in clinics) to take the pressure
off A&E facilities
Page 82
Autumn/Winter 2013
Debenhams has become the

first retailer to introduce plus size
mannequins into their stores to
be more representative of the
average size woman
The under 35s are particularly affected

and are tending towards bulk products,
such as pasta and noodles, that are
relatively cheaper.
According to a recent survey by the
Department of Health, 37 per cent of
people have said that their diet has
suffered as a result of the credit crisis.
ather than shun the recent antics of Miley

Cyrus, a London gym has taken the idea
of twerking and built a new fitness class
around the concept!
The 45 minute Twerk it out class has become
the most popular session on the timetable at
Gym Box in Holburn, with around 20 participants
wiggling their bottoms in each class.
A journalist reported that, although she felt a
little silly at times, she definitely had a good
workout with plenty of squats and lunges to
work the legs and full body movements to
raise the pulse.
If it gets people moving and enjoying exercise
why not?!
Autumn/Winter 2013
Page 83
National news
There has been a subsequent call for

government ministers to raise the
publics awareness of the importance
of having at least five portions of fruit
and vegetables each day, as well as
educating people as to what exactly
constitutes one portion, as many
people are unsure.
The latest national news
lmost one in five adults in the UK are

eating less fruit and vegetables due
to the increasing cost of produce.
Try this at home

How to make positive adjustments
Page 84
Autumn/Winter 2013
n the past, weve tended to provide

you with different exercise tips
in this section, often relating to
running or some particular movement
system. When clients come to us,
they frequently have niggling pains
or injuries and are looking for specific
aspects of their running form that
might be the culprit.
It is very tempting to blame running
form and, more often than not, a
persons style of running can indeed
be tweaked to allow them a freer,
more effortless rhythm to their running.
However, we always encourage
clients to look at the bigger picture
too. The most obvious thought
process when you run a lot and
youre injured is, I run and it hurts,
therefore there must be something
wrong with my running style. If I can
fix that, the pain will go away.
However, running (unless youre an
elite athlete) only makes up a very
small percentage of your day.
Perhaps there is something else you
are doing - or more likely several
other things you are doing - that are
contributing to faulty movement
patterns which become enhanced
as you challenge your body during
a run.
(appropriate chair for you, desk

the right height, etc.). Have you
considered a standing desk? If
not, ask your employee about this
option or, if you work for yourself,
treat yourself to one!
Do you make an effort to move

around on a regular basis? Set
a timer to remind you or stick a
post-it note on your computer
screen to get you out of your seat
every hour at least. If this is not
feasible, think about doing
exercises at your desk. Neck
rotations, shoulder rolls, spine
rotations, side bends, etc. Plus,
take a couple of minutes each
hour just to sit back and focus on

taking some deep breaths in and
out this is relaxing, will encourage
movement in your spine and rib
cage and will help you re-focus.
Be inventive several of my clients
do exercises in the cubicle when
they go to the toilet!
If possible, get outside during your

working day. Even if its just a walk
to the shop to buy your lunch.
There is currently a lot of media
discussion regarding Vitamin D
deficiency in a high percentage
of the population. Rather than
taking a synthetic supplement
to combat this, get outside to
At work
A large number of you will spend
the majority of your working day at a
desk in front of a computer. Sitting
down for long periods is well understood to be extremely detrimental to
overall posture and movement and,
combined with the stress of deadlines
and/or dealing with challenging
customers, can cause all sorts of issues,
from misalignment of the pelvis to
tension in the shoulders and neck.
Ask yourself: How long do I spend
at my desk without getting up and
moving? Some people make a
conscious effort to get up and loosen
off every hour, but many of you will
be familiar with the situation where
time is of the essence and there is no
chance of interrupting your focus
to go and mobilize your joints. Often
though, its not really a case of there
not being any time, but rather that
you become so engrossed in
your work that you forget to move.
Fundamentally though, we are
creatures of movement; we need
to move to be able to function.
So, think of the following:
Is your work station set up correctly?

Autumn/Winter 2013
Page 85
a regular basis
Another point about sleep: If

youre uncomfortable in bed, is it
because you havent turned your
mattress in a while? Or have you
had the same mattress for too
long? Mattresses should be turned
regularly so that you dont create
an uncomfortable dint. If there
are other reasons why youre
struggling to sleep, such as a
snoring partner, you may still want
to address the issue, albeit in a
diplomatic and gentle manner!
Nutrition
Nutrition, as we all know, plays a
fundamental role in health. Theres
no escaping it; you really are what
you eat. To get the most enjoyment
from your running, your body needs
to be functioning as efficiently as
possible. Most of you know the
general rules: limit processed foods,
foods containing unnatural fats,
refined sugar, caffeine and alcohol.
Keep well-hydrated and try to
obtain your foods from the most
natural sources possible.
receive a natural dose
Learn to organize your day so that

you dont become overwhelmed
and end up staying late without
really achieving anything. A good
book to help you do this is: Do It
Tomorrow by Mark Forster
Of course, plenty of jobs dont involve
sitting at a desk. However, they may
well still involve repetitive movements
or movements that stress the body
(such as labourers, nurses, etc.). In
these cases, it is essential to learn
how to manage your movements
effectively, ensuring you have
adequate help when required (such
as nurses needing to turn a heavy
patient over in bed) and attending
relevant courses that teach you
appropriate job-related skills. Be
vigilant about sticking to the number
of recommended hours for such jobs
your body needs time to rest if your
job is an active one.
At home
As mentioned already, if you
spend time at home on your
computer, make sure your set
up is comfortable and again,
Page 86
consider a standing desk
Have a look at your daily routine.

How long do you spend watching
television each day? Do you
always sit in the same place on
the sofa, in the same position? If
you enjoy television, still consider
moving around regularly and try
sitting on the floor too
If you work from home, this point

doesnt apply to you, but if your
workplace is somewhere else
then try and allow home to be
home. So many of us dont switch
off when we leave the office and
bring the stress, paperwork and
agro into our homes. Again, try
to organize your day better so
that when you leave your place
of work, its finished with until the
following day. More on this point
in a moment
Sleep: Are you getting enough?

Is it good quality sleep? This really
is essential if you have to take a
pill or drink alcohol to get to sleep,
address this issue. Get to the
bottom of why its difficult for you
to drop off. Artificially induced
sleep isnt healthy, especially on
Autumn/Winter 2013
Moderation is the key. Your body

can handle a certain amount of
stress in the form of bad food
products it probably thrives on
the odd challenge. On the whole
though, try and maintain a balance.
Take a look in your cupboards and
fridge: Whats in there? Be honest
could your diet use some improvement? Food diaries arent just for
those who wish to lose weight try
writing down what you eat and drink
for a week and have a look at overall
intake and patterns, looking for areas
that could be improved upon. Most
of our clients are already aware of
these areas facing up to them and
changing the bad habits is the hard
part!
Clutter
A cluttered space equals a cluttered
mind is the ancient Chinese saying
which will resonate with many of you.
How good does it feel to have a
decent clear-out? If you take on
the task to rid yourself of clothes
you dont need, for example, and
systematically work your way through
your wardrobe and drawers, you will
find that it has the effect of clearing
your mind. You feel a sense of
accomplishment and sense of
lightness.
Individuals heading along a path

to heightened spirituality will often
include a de-clutter session, or
sessions, to help them achieve better
clarity and feel more centred. In this
material world, its easy to become
obsessed with possessions but
ultimately, this clogs up the mind
and spirit.
Earlier I mentioned organizing your
day so that your home can actually
be your home, rather than an
extension of your office. If you learn
to de-clutter your life on a regular
basis, aiming for simplicity in all areas,
youll find it much easier to function
efficiently. This allows more time for
play and for running!
This article is really just to remind you
that little changes made together
can make a big difference. Take a
holistic approach to your life and
look at yourself from an outside
perspective every so often to see
if there are any changes you need
to make for optimum health and
well-being.
Running and Biomechanics

Specialists
Workshops and individual tuition to
help improve running performance
and reduce injury.
Visit the website or contact us for
more details.
www.barefootrunninguk.com
info@barefootrunninguk.com
0845 226 7302
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August 2011 Volume 1 Issue 2 Page 87
Picture from the past
Page 88
Autumn/Winter 2013
Exercise and Movement Therapy is about re-educating your body to move as it was
designed to move. Its about releasing your body from restrictions that result from
past injuries, emotional issues, tension and stress. Imagine how a dancer moves; with
elegance, grace and control. Using physical exercises, visualization and breathing
techniques, Exercise and Movement Therapy teaches you to move naturally, with
more agility, balance and coordination.
We use variations of this technique with all of our clients everyone benefits, whether
they are sports people, people in pain or those who just generally would like to feel
better. Rather than traditional gym training where movements are very one
dimensional, we teach you more natural, spiralling movements, often put together
into sequences to encourage whole body, multi-directional movement patterns,
similar to how you move through your daily life.
Website: www.trbalance.com
tel: 0845 226 7303
email: info@trbalance.com
Winter 2012/13
Page 69
How to
Page 90
Autumn/Winter 2013
ts a rare runner today who has not

embraced low-impact crosstraining - or been thinking about
doing a triathlon. Swimming is a
popular choice for the first, and an
absolute requirement for the second.
But, unless you did a fair bit of
swimming in your youth, that first lap
can be quite discouraging. Finding
it a struggle to swim as little as 25
metres leaves many doubting
whether they could ever swim far
enough to maintain fitness or view
a 1.5k open water swim as an
almost impossible dream.
Dont lose hope: If you run even
as little as a mile, you have the
aerobic fitness to swim 400 metres
continuously - the swim distance in
many sprint triathlons. What you
lack isnt fitness, but efficiency.
While evidence suggests that weve
been left almost ideally suited by
evolution to running long distances,
the opposite is true of swimming.
Energy-Wasting Machines
In 2005, engineers from DARPA
(research arm of the U.S. Defense
Dept.) compared dolphins and
human swimmers while designing a
swim foil for the Navy Seals. They
found that while dolphins convert
80 percent of energy into forward
motion, their human subjects (neither
trained swimmers nor novices)
converted only 3 percent. In
other words, as swimmers, were
energy-wasting machines!
Which means the following: While
running more miles almost always
leads to running better, swimming

more miles almost never does.
The most likely effect is simply to
make your struggling skills more
permanent!
We respond to the sinking sensation

with churning survival strokes. These
exhaust us quickly and make the
long, smooth strokes optimal for
longer distances impossible.
We dont need to get fitter to swim

that first mile. We need to learn to
swim a single lap effortlessly, then
build on that - one relaxed and
graceful lap at a time.
The human body - being heavier

than water - is supposed to sink.
We reach true equilibrium with 95
percent of our body mass below the
surface. So we achieve balance by
cooperating with (instead of fighting)
gravity.
Terrestrial vs. Aquatic Technique

We swim so wastefully because
swimming is an aquatic skill, while
humans are terrestrial mammals and
swim as such - four limbs churning to
avoid sinking and head high to avoid
choking.
Fish and aquatic mammals show us
a better way. Over the past 25 years,
Total Immersion (TI) has transformed
500,000 former strugglers into skilled
and satisfied swimmers by teaching
what we call Aquatic Technique.
TI technique is based on a series of
skills taught in a particular order to
all students and in all strokes - from
Balance and Stability, to Streamline,
then to Propulsion skills as the final
step. Heres a brief summary of
what each will do for your swimming.
The Right Skills in the Right Order

Skill#1 Balance and Stability: Take
control of your body (and mind)
Fear of sinking is one of our two most
significant challenges to swimming
well. (Fear of choking is the other.)
Experiencing the effortless support of

balance brings a sense of physical
comfort, control over your body,
and mental calm. All are essential
to learning every skill that follows.
For this reason - and because
balance skills are simplest to learn
and dramatically reduce energy
waste - new swimmers should always
focus on balance first.
Skill #2 Streamline: Take the path

of least resistance
When you consider that water is
880 times denser than air, you
wonder why triathletes obsess about
reducing drag on a bicycle while
stirring up a perfect storm of it in the
pool.
There are two forms of drag (actually
three, but one - friction drag - cant
be affected by technique changes)
and thus two ways to streamline.
In Passive Streamline, you strive to
reshape your vessel (as TIers
sometimes refer to a swimmers body)
to be long, sleek, and tapered at the
leading edge. Think of bullet trains
Autumn/Winter 2013
Page 91
1.
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Autumn/Winter 2013
and barracuda. You need to form

a shape like that each time you
reach full extension in your stroke.
This reduces Form Drag.
In Active Streamline, you strive to
eliminate wavemaking, bubbles,
splash, and noise while stroking. All
of these are evidence of your energy
being diverted into moving the water
around. This reduces Wave Drag.
Doing both as you stroke is far more
critical to your success than pushing
water back.
Skill#3: Propulsion: Work with

the water, not against it
Youll propel with maximum
effectiveness if you:
1. Swim with your body - not your
arms and legs. Rely more on
body rotation and core power
than exertions of your arm and
leg muscles.
2. Align yourself with natural forces produced by the interaction of
your body mass with gravity and
buoyancy - as much as possible
while minimizing reliance on
muscular forces you generate.
3. With your armstrokes, focus on
moving your body forward - not
moving the water back.
As you begin a personal improvement
project focused on swimming longer
distances with ease and enjoyment,

keep in mind that Balance and
Stability are non-negotiable
pre-requisites to being able to learn
both Streamline and Propulsion skills
of aquatic technique.
Swimming Mastery Starts Here

Since balance is the foundation,
heres a practice designed to teach
its most critical element.
1. Hang Your Head Completely
release the weight of your head
while swimming. It should literally
feel as if its hanging between
your shoulders as you swim.
One simple way to practice is
with short (5-6m) reps of a drill
we call Superman Glide. Push
off the wall or bottom and glide
with arms extended on shoulderwidth tracks. Hands should
be completely relaxed - fingers
loosely separated and dangling.
Do 4 to 8 such reps, then do
several reps as follows: Glide as
described for a couple of seconds,
then begin stroking easily. Swim
only 4 to 5 strokes. Compare the
weightless sensation of your head
while gliding with how it feels as
you stroke. Keep repeats short
until gliding and stroking feel the
same. Then build - a few strokes
at a time - toward swimming 25
meters.
2. Float Your Arms Forward In

Superman Glide, shift focus to
awareness of your arms position
in glide. Proceeding as above,
swim short reps (4-5 stokes)
feeling your arms float forward feeling weightless, unhurried and
fully extending your bodyline on
each stroke. (Swim tall.) Build
incrementally toward 25m
repeats as above.
3. Calm Your Legs In distance
swimming, Job One for your legs
is to draft behind your upper
torso. In Superman Glide, focus
on a feeling of long, streamlined
legs. (No kicking as you glide;
simply let your legs sink as you
lose momentum, then stand to
push off again.) After 4 to 8 reps
with this focus, add a few easy
strokes on which you allow your
legs to just follow your body,
rather than churning.
Besides skills and ease, your first TI
practices should instill an inclination
to mindful swimming. Ive suggested
a clear, concrete focus for each
component of balance. Use these
repeats to hone quality of focus just
as much as quality of movement.
From now on, every stroke you take
should have a clear purpose and
calm focus. Happy laps!
Autumn/Winter 2013
Page 93
Write back at you

Feedback on feedback! By the Barefoot Running Magazine team
Page 94
Autumn/Winter 2013
nbelievably, this is our tenth issue

of Barefoot Running Magazine.
With this in mind, we thought we
should write something for this Write
back at you section in response to
the thoughts and comments weve
received over the last three years
and how theyve helped to mould
and shape the magazine and our
own barefoot running practice.
Barefoot running, in our minds, is an
all inclusive activity, rather than an
exclusive one. Yes, literally, it means
running without shoes but the more
we interact with other like-minded
individuals, the less the running
matters and the more it becomes
about qualities such as acceptance
(of yourself and others), mutual
support, trying new things, meeting
the challenge of the elements head
on and above all, having fun.
be barefoot.
In a world where many countries are
suffering with an obesity epidemic, it
really is important not to discourage
exercise. This is one of the reasons
we choose to dedicate such a high
percentage of content rather than
allocate most of the pages to
product advertisements. Perhaps
each issue contains too much
information this is one of the things
we may address as we strive to
continue to develop the magazine!
Our writers come from a variety of
different backgrounds but all are on
the same page when it comes to
improving the health of the world.
Some if not all our writers have
something to gain in terms of

publicity but they are genuinely
keen to offer their help. Hundreds
of hours are put into each issue with
no financial input and we are hugely
grateful to those who contribute,
whether its through a written article,
a letter, a photo or even just some
positive words of gratitude we
really appreciate these, all of which
make the hard work worth it.
Please continue to let us know what
you think. Your thoughts are crucial
for us to continue to produce a
magazine that people want to read.
With well over 100,000 readers
worldwide, we know that we cannot
please everyone but if we can satisfy
the majority, well be happy.
There are some barefoot runners/livers

who wish to dissociate themselves
from the shoe people. Some of
those people email us, asking why
we call ourselves Barefoot Running
Magazine when we include articles
and information regarding shoes.
There are also those whose aim it is
to produce barefoot only races,
ensuring that only those without
shoes may enter.
Weve really answered the question
already. For us and indeed for
many barefoot running isnt about
the shoes/no shoes debate. Physically,
it has morphed into something that
addresses the mechanics of running
those running with less cushioning
and no raised heel tend to run (after
some practice) more efficiently and
more lightly than those in heavier,
structured shoes. The closer to bare
feet you get, the better your form.
From a mindful perspective, barefoot
running takes on the more spiritual
and therapeutic connotations
outlined above connecting with
the earth can be very healing on
an emotional level.
Our aim with the magazine (which
began as a ten page newsletter!)
is to offer something fitness or health
related for everyone. Yes, the
focus is on running and we include
many references to barefoot running,
but we wanted to reach a wider
audience. The goal is to encourage
runners to also think about cross
training and nutrition (for example)
but also for non-runners to realize
that running can be accessible to
them; it isnt just for people who are
already fit and you dont have to
Autumn/Winter 2013
Page 95
of emails asking us if we know of

barefoot runners in a particular
area and we always direct them
to the facebook group where
theyre bound to find someone.
With this in mind, as the group
continues to grow and other
groups keep sprouting up across
the UK, weve decided to
sponsor a Club Directory within
Barefoot Running Magazine. This
Summer 2013
Page 91
Whats On
Wednesday 1st
Hardmoors 30
Whitby, UK
www.hardmoors110.org.uk
Wednesday 1st
Brooks New Year's Day 10k
London, UK
www.serpentine.org.uk
Saturday 4th
Salem Lakeshore Frosty Fifty
North Carolina, U.S.A
www.twincitytc.org
Saturday 4th
Brooks HellRunner: Hell down South
Longmoor, Hampshire, UK
www.hellrunner.co.uk
Sunday 5th
BFR UK Group Run
Richmond Park, London, UK
See page 108 for more information
Saturday 11th
Country to Capital 45
Wendover, UK
www.gobeyondultra.co.uk
Saturday 11th
Goofy's Race and a Half Challenge
Epcot, Walt Disney World
www.rundisney.com
Saturday 11th
Avalon Benefit 50 Mile Run
California, U.S.A
www.avalon50.com
Saturday 11th
BUPA Great Winter Run
Edinburgh, UK
www.greatrun.org
Sunday 12th
Thanet Mountain Bike Duathlon
Birchington, UK
www.thanetroadrunners.org.uk
Saturday 18-19th HURT 100 Mile Endurance Run
Hawaii, U.S.A
www.hurt100trailrace.com
Sunday 19th
Inskip Derby Arms Half Marathon
Preston, UK
www.northernrunningguide.com
Sunday 26th
Gran Canaria Marathon
Gran Canaria, Spain
www.grancanariamaraton.com
Saturday 1st
Run Eton
Windsor, United Kingdom
www.votwo.co.uk
Saturday 1st
Death Valley Marathon
California, USA
www.envirosports.com
Sunday 2nd
BFR UK Group Run
Clapham Common, UK
Friday 14th
The Ice Ultra
Lapland, Arctic, Sweden
www.beyondtheultimate.co.uk
Saturday 15th
Hog Wild Mud Run
Tampa, Florida. USA
www.hogwildmudrun.com
Saturday 15-16th Clonakilty Back 2 Back Marathon
West County Cork, Ireland
www.clonakiltyback2backmarathons.com
Sunday 16th
Brighton Half Marathon
Brighton, East Sussex
www.brightonhalfmarathon.com
Sunday 16th
Rock n Roll Nice du Carnaval
Nice, France
www.runrocknroll.competitor.com
Sunday 16th
Barcelona Half Marathon
Barcelona, Spain
www.barcelona.de
Sunday 23rd
I Survived The Mayhem
Warwickshire, UK
www.pandemoniumrace.co.uk
Sunday 23rd
Land Rover Malta Marathon &
Mdina, Malta
www.maltamarathon.com
Sunday 23rd
Tokyo Marathon
Tokyo, Japan
www.tokyo42195.org
Friday 24th
PEAK Snowshoe 100 Mile Race
Vermont, New England, USA
www.peakraces.peak.com
Page 98
Autumn/Winter 2013
Saturday 1st
Run Eton
www.votwo.co.uk
Saturday 1st
The Green Man Ultra
Bristol, United Kingdom
www.ultrarunningltd.co.uk
Saturday 1st
Trail de Vulcain - 72 km
Volvic, France
www.trail-de-vulcain.fr
Sunday 2nd
BFR UK Group Run
Maidstone, Kent, UK
Saturday 8th
Run Strong Run Free workshop
Bacons College, London
Sunday 9th
Asics LA Marathon
Los Angeles, USA
www.lamarathon.com
Friday 14th
Sharm El Sheikh Half Marathon
Sharm El Sheikh, Egypt
www.egyptianmarathon.net
Saturday 15th
Te Houtaewa Challenge 60 km
Far North, New Zealand
www.newzealand-marathon.co.nz
Saturday 15th
Rock n Roll Washington DC Marathon
Washington DC, USA
Sunday 16th
Barcelona Marathon
Barcelona, Spain
www.barcelona.de
Saturday 22-23rd
The New Forest Running Festival
Linwood, United Kingdom
www.nakedstrength.co.uk
Sunday 23rd
Maratona della citt di Roma
Rome, Italy
www.maratonadiroma.it
Saturday 29th
Ueckermnder Haffmarathon
Ueckermnde, Germany
www.haffmarathon.de
Friday 4-15th
Marathon des Sables
Sahara Desert, Morocco
www.marathondessables.co.uk
Saturday 5th
Run Eton
www.votwo.co.uk
Sunday 6th
BFR UK Group Run
City of London, UK
Sunday 6th
SPAR Great Ireland Run
Dublin, Ireland
www.greatrun.org
Sunday 6th
Brighton Marathon
Brighton, East Sussex, UK
www.brightonmarathon.co.uk
Sunday 6th
Marathon de Paris
Paris, France
www.parismarathon.com
Sunday 13th
Virgin London Marathon
London, United Kingdom
www.virginlondonmarathon.com
Sunday 13th
Hapalua Hawaii's Half Marathon
Honolulu, Hawaii, USA
www.thehapalua.com
Monday 21st
Boston Marathon
Boston, Massachusetts
www.baa.org
Monday 21-23rd
Jurassic Coast Challenge
Cornwall, United Kingdom
www.votwo.co.uk
Friday 25th
Annapurna Mandala Trail
Annapurna, Nepal
www.leschevaliersduvent.fr
Saturday 26th
Lost Worlds 50/100K
Tuscany Crossing, Italy
www.lostworldsracing.com
Sunday 27th
Great Manchester Marathon
Manchester, UK
www.greatermanchestermarathon.com
Saturday 3rd
Lost Worlds 50/100K
Causeway Crossing, UK
www.lostworldsracing.com
Saturday 3rd
Malvern Hills 83 Mile Ultra
Holt Heath, UK
www.ultrarunningltd.co.uk
Sunday 4th
International Barefoot Running Day
Brighton, Location TBC
Sunday 4th
Genve Half Marathon for Unicef
Geneva, Switzerland
www.genevemarathon.org
Monday 5th
Belfast City Marathon
Belfast, UK
www.belfastcitymarathon.com
Saturday 17th
Born to Run 50K Trail Run
California, USA
www.marathons.ahotu.com
Saturday 17th
Great Wall Marathon
Jixian Village, China
www.great-wall-marathon.com
Sunday 18th
BUPA Great Manchester Run
Manchester City Centre, UK
www.greatrun.org
Sunday 18th
Copenhagen Marathon
Copenhagen, Denmark
www.sparta.dk
Saturday 24th
The Jungle Marathon
Manu National Park, Peru
www.beyondtheultimate.co.uk
Saturday 24-25th
London 2 Brighton Challenge
Richmond Upon Thames, UK
www.london2brightonchallenge.com
Sunday 25th
Edinburgh Marathon
Edinburgh, UK
www.edinburgh-marathon.com
Monday 26th
London 10,000
London, UK
www.ndcschallenges.org.uk
Autumn/Winter 2013
Page 99
Sunday 1st
BFR UK Group Run
Cambridge, Kings Parade
Sunday 1st
Gobi March
Gobi Desert, China
www.4deserts.com
Monday 2nd
Ram Run Wild Run Midlands
Kenilworth, UK
www.muddyrace.co.uk
Saturday 7th
Spitsbergen Marathon
Longyearbyen, Norway
www.svalbard.net
Saturday 7th
Aspen Inca Trail to Machu Picchu
Cusco, Peru
www.andesadventures.com
Sunday 8th
Bath, UK
Sunday 8th
Jttelngt
Grisslehamn, Sweden
www.jattelangt.se
Saturday 14th
Prueba de Gran Fondo por
montaa Ondategi, Spain
www.hiruhaundiak.com
Tuesday 17-24th
Festival of Running
St Helena Island
www.sthelenatourism.com
Thursday 19-29th
Kilimanjaro Trek: Rongai Route
Tanzania, Africa
www.scope.org.uk
Saturday 21st
Picnic Marathon
Box Hill, Mickleham, UK
www.trionium.com
Sunday 22nd
Rock n Roll Edinburgh Marathon
Edinburgh, Scotland, UK
Monday 23rd
Back 2 the Trenches
Redhill, Surrey, UK
www.muddyrace.co.uk
Sunday 5th
BFR UK Group Run
Monday 7-11th
Northwest Passage Marathon & Ultra
Nunavut, Canada
www.arcticwatch.ca
Saturday 12th
Saffron Trail Ultra
Southend, Essex, UK
www.challenge-running.co.uk
Saturday 12th
The Great Bull Run
Chicago, USA
www.thegreatbullrun.com
Sunday 13th
The Wales Marathon
Tenby, Wales, UK
www.thewalesmarathon.com
Sunday 13th
The British 10K London Run
London, UK
www.thebritish10klondon.co.uk
Sunday 20th
Badwater 135
Death Valley, Ca, USA
www.badwater.com
Sunday 20th
Jane Tomlinson's Leeds 10k
Leeds, UK
www.macmillan.org.uk
Wednesday 23rd
XX Commonwealth Games
Glasgow, UK
www.glasgow2014.com
Thursday 24th
London to Paris Cycle Challenge
Bexley, UK
www.mariecurie.org.uk
Friday 25th
Tilenus Xtreme Ultra Trail
Castrocontrigo, Spain
www.marathons.ahotu.com
Saturday 26-27th
La 6000D
Savoie, France
www.la6000d.com
Saturday 2nd
Round the Rock Ultra
Island of Jersey, UK
www.roundtherock.co.uk
Saturday 2 - 3rd
Tough Mudder (Yorkshire)
Skipton, Yorkshire, UK
www.toughmudder.co.uk
Sunday 3rd
BFR UK Group Run
Brighton, Surrey, UK
Tuesday 12-17th
Transrockies Run
Buena Vista, Colorado
www.transrockies-run.com
Thursday 14-16th
Swiss Irontrail
Graubnden, Switzerland
www.irontrail.ch
Saturday 16th
Leadville Trail 100 Run
Colorado, USA
www.leadvilleraceseries.com
Sunday 17th
Warwickshire, UK
Saturday 23rd
Reykjavik Marathon
Reykjavik, Iceland
www.marathon.is
Saturday 23-24th
Isle of Wight Challenge
West Cowes, Isle of Wight
www.isleofwightchallenge.com
Saturday 30-31st
Chiltern Way Ultra 200k / 100k
Hemel Hempsted, UK
www.challenge-running.co.uk
Sunday 31st
Racing The Planet
Iceland, TBC
www.4deserts.com
Page 100
Autumn/Winter 2013
Saturday 6th
O2 Prague Grand Prix
Old Town Square, Prague
www.praguemarathon.com
Sunday 7th
BFR UK Group Run
City of London, UK
Sunday 7th
BUPA Great North Run
Gateshead, Newcastle
www.greatrun.org
Sunday 7th
KamiKaze. The Banzai Challenge
Mapperton, Dorset
www.votwo.co.uk
Saturday 13-14th Thames Path Challenge (100k)
Putney Bridge, London
www.thamespathchallenge.com
Saturday 13-14th Tough Mudder (North West)
Cheshire, UK
Sunday 14th
London Duathlon Richmond Park,
London, UK
www.londonduathlon.com
Sunday 14th
Scottish Barefoot Run & Conference
Edinburgh, UK
TheScottishBarefootRun
Saturday 27th
Run Strong Run Free workshop
Bath, Location TBC
Sunday 28th
Rock n Roll de Montral Marathon
Montreal, Canada
www.ca.competitor.com/montreal
Sunday 28th
Baxters Loch Ness Marathon
Loch Ness, Scotland
www.lochnessmarathon.com
Sunday 28th
BUPA Great Yorkshire Run
Sheffield City Centre
www.greatrun.org
Sunday 28th
BMW Berlin Marathon
Berlin, Germany
www.bmw-berlin-marathon.com
Thursday 2-11th
UVU Jungle Marathon
Para, Brazil
www.junglemarathon.com
Saturday 4-5th
Tough Mudder (Dublin)
Kildare, Ireland
Sunday 5th
BFR UK Group Run
Sunday 5th
MBNA Chester Marathon
City of Chester
www.chestermarathon.co.uk
Sunday 5th
Royal Parks Half Marathon
Hyde Park, London
www.royalparkshalf.com
Sunday 5th
Atacama Crossing
San Pedro de Atacama, Chile
www.4deserts.com
Saturday 11th
Reebok Spartan Beast
Pippingford, East Sussex
www.spartanrace.com
Saturday 25-26th Tough Mudder (London South)
Winchester, Hampshire, UK
Sunday 26th
Steeplechase
Norfolk, UK
www.muckyraces.co.uk
Sunday 26th
BUPA Great South Run
Southsea, Portsmouth, UK
www.greatrun.org
Monday 27th
Dublin Marathon
Dublin, Ireland
www.dublinmarathon.ie
TBC
Bank of Scotland Great Scottish Run
Glasgow, Lanarkshire
www.runglasgow.org
Saturday 1-2nd
Winter Wolf
Leicestershire, UK
www.thewolfrun.com
Sunday 2nd
Chocoholic Frolic - Fall
Saint Paul, MN USA
www.finalstretch.com
Sunday 2nd
ING New York Marathon
New York, USA
www.ingnycmarathon.org
Saturday 8th
Manaslu Mountain Trail Race
Kathmandu, Nepal
www.manaslutrailrace.org
Sunday 17-24th
Antarctic Ice Marathon
Ellsworth Mountains
www.icemarathon.com
Sunday 23rd
Conwy Half Marathon
Conwy Quayside, Wales
www.runwales.com
Sunday 23rd
Cyprus Aphrodite Half Marathon
Paphos, Cyprus
www.sporteventscyprus.com
Sunday 23rd
Great Ethiopian Run
Addis Ababa, Ethiopia
www.greatrun.org
Sunday 30th
Grim Challenge (2 Day)
Aldershot, Hampshire
www.grimchallenge.co.uk
TBC
24 Ore Del Sol
Palermo, Sicily
www.asdmol.it
TBC
The Running Show
Sandown Park, Esther, UK
www.tcrshows.com
Autumn/Winter 2013
Page 101
News from the sporting arena
his years Wimbledon winner, Andy Murray, has won

the 2013 Sports Personality of the Year Award (SPOTY).
As usual, there were some incredible athletes on the
nominee list, including the amazing runner and Olympic
gold medallist, Mo Farah, top class 400m runner Christine
Ohuruogu and paralympian wheelchair sprinter Hannah
Cockroft.
Murray wasnt able to accept his award in person as he is
currently in Miami, slowly returning to tennis practice after
back surgery in September.
On track
Despite some people questioning the personality element

of the award, Murray has a huge following and has a true
passion and commitment for his sport.
The overseas award went to Formula 1 4th time champion,
Sebastien Vettel, who said that the award was, very
special and was overwhelmed by the fantastic year that
hes had.
Well done to both!
Clockwise from top left: Sailor Ben Ainslie, England batsman Ian Bell, wheelchair sprinter Hannah Cockroft, Middle
distance runner Mo Farah, cyclist Chris Froome, golfer Justin Rose, 400m sprinter Christine Ohuruogu , tennis player Andy
Murray, jockey AP McCoy and rugby union player Leigh Halfpenny.
Page 102
Autumn/Winter 2013
News from the sporting arena
unday November 3rd saw

the 43rd New York City
marathon taking place,
after its cancellation last year
due to Superstorm Sandy.
At the beginning of the event,
with well over 50,000 lining up
at the start, race director Mary
Wittenburg paid tribute to those
who had lost their lives or been
affected by Sandy, as well as
the events earlier on in the year
at the Boston marathon.
On track
The race field was the usual mix

of recreational and elite athletes.
The womens race was won by
Priscah Jeptoo (Kenya) with her
much-debated unique running
style, in a very respectable time
of 2:25:07. Geoffrey Mutai
(Kenya) ran well to defend his
title, winning the mens race in
2:08:24.
The mens wheelchair race went
down to the wire, with Marcel
Hug (Switzerland) pipping his
rival to the post with less than a
seconds advantage. Womens
wheelchair race winner was the
unstoppable Tatyana McFadden
(USA) who had already won the
Boston, Chicago and London
marathons earlier this year.
There was no doubt that runners
and spectators alike were glad
to welcome back this very friendly
and popular race.
Olympic Gold medallist, Michael

Johnson, has spoken out regarding
drugs in athletics, saying its
unrealistic to expect the sport to
ever be drug-free
Spanish racing driver, Maria de

Villota, has sadly died due to injuries
sustained in an accident last year.
Our sympathies go out to her friends
and family
Autumn/Winter 2013
Page 103
The health risks associated with these artificial fats

have been known for some time but although
consumption has reduced, it remains a problem.
A regulator has suggested that the ban could
reduce the number of deaths in the US by 7,000
per year and the number of heart attacks by
20,000.
Trans fats are created when Hydrogen is added
to vegetable oil, making it solid. They are used to
enhance the taste of certain foods as well as prolong
the shelf life. They are typically found in processed
foods, frozen pizzas, microwave popcorn, cakes,
pies, etc.
A 60 day plan has begun with the aim of gradually
phasing out the use of these harmful fats; they are
already banned in New York City and several other
US states.
International news
The latest international news
he US government is making moves to ban the

use of trans fats in food.
ollowing the publicity surrounding the attempts

by New Yorks mayor, Michael Bloomberg, to
put taxes on unhealthy food, Mexico City is
now proposing a 5 % tax increase on sugary, fatty
foods and soft drinks.
Obesity is an increasing problem in Mexico, with
70% of adults and one third of children either
overweight or obese. However, there are many
who do not believe that introducing sin taxes
is the answer and that its wrong for politicians to
govern what people should and should not eat.
Interestingly, it has been suggested that the taxes
might kill two birds with one stone; it can be seen
as tackling obesity but may also allow lighter
taxes on Pemex, the countrys national oil
company, which will lead the way towards increasing the revenue from the oil industry that
provides more than a third of Mexicos public
treasury.
Page 104
Autumn/Winter 2013
The silicone gel that was used in the implants

that reached 65 different countries was
sub-standard, resulting in many women
suffering ruptures and potential health
implications.
Mas has been sentenced to four years in
prison and given a 75,000 Euro (63,000)
fine. He admitted guilt but is appealing
the decision.
The women who have been affected do
not think that four years and a fine are
ample punishment. Although there have
been no long term risks discovered due to
the silicone leaking into the body from
faulty implants, it is still very much a concern
and Mas faces separate charges of manslaughter.
International news
enry Lowe, a Jamaican researcher who specializes in studying

medicinal uses for plants, has created a new company to
develop more medicinal products using the marijuana plant.
He has named the company Medicanja and has the backing of
several Jamaican politicians, including the Health Minister, Fenton
Ferguson. The new company will not violate any national laws.
Jamaican citizens have been using marijuana for medicinal and
spiritual purposes for years and it already forms the basis for certain
medicines, including Canasol which is used to help relieve pressure
in the eyes of glaucoma sufferers.
There are frequent calls for the drug to be decriminalized but whilst
many politicians would back this action, other people in positions of
prominence (such as some church leaders and lawmakers) believe
that the negative effects of the plant outweigh any benefits.
Dementia is being described as a

global disaster waiting to happen
with an expected worldwide increase
in sufferers from todays million to135
million by 2050
ne of the biggest trials in French history

took place recently. Under scrutiny
was Frenchman Jean-Claude Mas,
accused of fraud in relation to the
substantial number of faulty breast implants
that his company has distributed.
The oldest woman to run the New

York City marathon this year, 86
year old Joy Johnson, passed away
the following day but her family are
pleased she left the world doing
something she loved
Autumn/Winter 2013
Page 105
Barefoot Running UK
The latest from Barefoot Running UK
avid and I have been involved

in a new dance-based project,
created by dancer, lecturer,
choreographer and founder of
Scope Dance Theatre,
Nefeli Tsiouti. After several
meetings and brainstorming
sessions, the first Prevention
for Injuries workshop
took place in October,
specifically geared
towards street dancers.
The vision for the project is to
encourage dancers to prevent
injuries by learning more about their
bodies and how to safeguard against
typical injuries that can occur through
break dancing. The project is set
to receive funding from various
organizations so that dancers can
make use of the resources for free.
David and I thoroughly enjoy working
with dancers they work incredibly
hard and are vigilant with their
movement/rehab programmes. We
are proud to be part of such a project
which also gives us more insight into
human movement as we continue
to develop our own system geared
towards enhancing performance
and reducing injury.
Page 106
Autumn/Winter 2013
Nefeli Tsiouti
few weeks ago we were

contacted by BBC Radio,
asking if wed like to take part
in a radio programme for a regular
BBC Radio series called The Why
Factor. The series explores why
humans do the things they do
and the production team were
working on a particular programme
which explores the reasons why
human beings run.
The researchers had been contacting
lots of different runners and even
been all the way to Kenya to look at
how running features in their everyday
lives. The team wanted some views
on running from some pure barefoot
runners, so we went along to meet
them, along with Tracy Davenport of
Barefoot Britain.
As is usually the case with any media
work, the presenter and producer
were stretched for time so after
meeting at Great Portland Street
Underground Station, we rushed over
to Regents Park to get started. It
was a beautiful, sunny day with a
definite chill in the air but the boss,
who had an injury that was keeping
him from running, was happy to
take his shoes off and give barefoot

running a try. We only had a few
minutes with him but were able to
identify some issues that might be
contributing to the problem and he
was surprised at how comfortable
his feet felt in direct contact with the
cold and slightly rough! concrete.
He rushed off, just as Tracy called to
say shed arrived and she met us with
the producer and presenter to run
through some facts and feelings
about barefoot running and minimalist
footwear. Both the producer and
presenter took their shoes off; the
presenter was a keen walker but not
a runner and his feet werent happy
for very long in the cold!
We discussed barefoot running and
running in general, covering subjects
such as economic reasons for doing
it as well as the more mindful, spiritual
benefits. Were not entirely sure if the
presenter was convinced but we did
our best and look forward to hearing
the final cut, which will air on the BBC
World Service on 3rd January
(www.bbc.co.uk).
Autumn/Winter 2013
Page 107
January 2014
June 2014
Sunday 5th
Sunday 1st
BFR UK Group Run
BFR UK Group Run
11.00 am
West London - Richmond Park Priory Lane Entrance Car Park
11.00 am
Cambridge - Kings Parade
February 2014
July 2014
Sunday 2nd
Sunday 5th
BFR UK Group Run
BFR UK Group Run
11.00 am
Clapham Common , London
The Bandstand
11.00 am
March 2014
Sunday 2nd
August2014
Sunday 3rd
BFR UK Group Run
BFR UK Group Run
11.00 am
Maidstone - Mote Park
11.00 am
Brighton, Surrey - East Pier
September 2014
Saturday 8th
Sunday 7th
BFR UK Group Run
Run StrongRun Free:

An introduction to the science and art
of barefoot running.
A running workshop based on our book
with the same title
11.00 am
Figure 8 London Run - Tate Modern
Saturday 27th
Bacons College - London
Run StrongRun Free:
April 2014
BFR UK Group Run
An introduction to the science and art

of barefoot running.
Sunday 6th A running workshop based on our book

with the same title
11.00 am
Figure 8 London Run - Tate Modern
BFR UK Group Run

Time TBC
Brighton - IBRD
Page 108
Sunday 5th
11.00 am
Autumn/Winter 2013
Any footwear is fine!

Please email us prior to a run if youre
planning to attend.
Workshop bookings
All the workshops are available for
booking online so please visit the
website. If youd like to attend a
workshop but cant make any of
the dates, please email us as well
be adding more dates and venues
according to demand.
Bespoke talks and

workshops
If you would like to organize your
own talk/workshop for your running
club, please call or email us to set
something up.
UK tel:
0845 226 7302
barefootrunninguk.com
Overseas tel:
+44 (0) 208 659 0269
email:
website:
October 2014
Sunday 4th BFR UK Group Run
Most club runs are between 5 and 8

miles, around 9 minute per mile pace.
Bath - Location
May 2014
Group Run
youtube:
youtube.com/bfruk
facebook:
barefootrunninguk/facebook
Yelling Performance is a sports coaching consultancy established by

Olympian and Commonwealth Games medallist, Liz Yelling and husband
Martin Yelling.
We offer a range of coaching and consultancy services to individuals,
groups, organisations, events, corporate and charities.
Bespoke personal coaching

Corporate team coaching
Charity team coaching
Writing, presenting and media
School 'be inspired' visits
After dinner speaking
Club coaching workshops
Running and triathlon training days for individuals and groups
Get in touch and see how we can help you
"Liz Yelling single-handedly took me from being a naive novice jogger to being
a confident and capable runner with her patience, understanding, expertise and
generally down to earth and practical coaching. To run my first marathon in
around eight months with a time of 4.10 is testament to Liz's ability to find the
running skills and capabilities in anyone, whatever their level or natural talent.
I have since gone on to begin my English Athletics Coaching qualifications and
inspire and motivate others to achieve their best through running. Thank you Liz
for changing my world!"
info@yellingperformance.com
w ww. ye l li ngpe rf orm a nc e. c om
Page 114
A u t u m n 2 0 1 3 BBaarreeffoooott RRuunnnniinngg M
Maaggaazziinnee A u t u m n 2 0 1 3
Page 109
Its your letters
i Anna,
Just a quick note to say it was a

pleasure to meet you and David
yesterday at the Running Show in
Sandown Park.
No doubt you would have
connected with a lot of people
and I do not expect you to
remember me but we had that
long chat in the afternoon we must have talked about
everything, starting and finishing
on the barefoot running topic
and in between: children, school,
emotional wellbeing, movement
etc
Anyway, I just want to say I really
enjoyed our conversation and
meeting up with like-minded /
like-hearted people is always a
wonderful experience!
Page 110
The lifestyle you, David and Tracy

share is something I have been
thinking about for a while and
wondering if anyone was really
experiencing it, so thank you for
answering my question!!
Today at the BMF running club I
was thinking about the transition.
It is going to take me a bit of time
to get my head ready for it and
then the nerve endings on the
soles of my feetbut as long as
the head is on board I am sure
the rest will follow. I even went
through my shoes (especially the
warm winter ones and boots)
wondering what it would be like
to live without wearing them!!!
in Winter in the UK could be ok.

The concerns about socks, warm
shoes, thick insulating soles and
pain is just a belief, so here I am
on a path to open another part
of my brain which was locked
tightly!
I will be in touch I am sure and
will brave Clapham Common
barefoot with you guys sometime
in the near future.
Amazing all those pre-conceived

ideas and beliefs. It is my job to
uncover them with the people
I work with but it had never
occurred to me that walking/
running barefoot on the road
Autumn/Winter 2013
Mathilde (London)
Just been reading your Barefoot

Running Magazine. Its a great
read but my favourite article is
the one on balancing exercises
and core stability [Issue 9 Summer 2013]. It just about
summarizes things very nicely!
I am not niggle free but I am way

better than I was and I have
a much better feel of what is
causing the niggles, i.e. what I am
doing with my posture. Having
said that, I often think it is best not
to focus on what one is doing
wrong, but on doing things right
works for me! Oh yes, I am not
barefoot, just minimalist. My
current favourites are Luna
Venados do I have more money
than sense?!
Hope all is well with both of you.
All the best
Anne (Liverpool)
I disagree that it is easier to modify

Pilates for beginners - I teach
people of all ages, including people
who consider themselves hopeless
cases (i.e. they feel very stiff, are
older/have mobility issues, have
injuries....etc.,). Yoga is for everyone
and a good teacher can make it
accessible to everyone.
Meditation is a great thing but you
do not have to do it as part of
yoga. For some people the act
of yoga is their meditation. Whilst
I meditate every day, I do not
expect nor demand that my
students do so!
Because there are so many
myths surrounding yoga, I felt
that I needed to speak up on
these issues.
Kind regards,
Claire (via email)
I was reading Barefoot Running

(Summer Issue 2013) this morning
and was very disappointed to read
some of your descriptions of yoga.
As a Pilates teacher, I know that

the original method has already
been greatly modified to increase
its suitability for all levels, so in a
way it has a head start. I agree
that a good teacher of any
discipline can (and should) be
able to offer something to
everyone.
My main aim was to encourage
people to try both Pilates and yoga
and I dont think, having asked a
few of our readers, that any were
put off yoga by what I had written.
In fact, in our next issue, there will
be an article about a yoga
challenge I did over the summer
which I found hugely beneficial,
both mentally and physically. The
article includes some of those
myths/sterotypes that perhaps you
find frustrating and hopefully dispels
them, along with encouraging
people to try yoga.
We always welcome feedback so
thank you again for your email - I
hope that you were able to find
something in the magazine that
you did enjoy!
All the best
Anna
Hi Claire
Hi Anna,
I dont think I said that you have

to be vegetarian or vegan
only that many yoga practitioners
choose that path. Regarding
meditation, as you say, it can
come in many forms. I know plenty
of people (including myself!) who
find running a meditative process.
I do think that meditation in some
form or other is a fundamental
aspect of yoga but does not need
to be something rigid and can be
approached in a personal way.
Thank you for your comments and

my apologies for not to getting
back to you sooner.
I think you are referring to the Q &
A section in the mag. I was asked
Autumn/Winter 2013
Page 111
Its your letters
Things going great with me. I had

another Vivobarefoot lesson with
James Anelay of Bornbarefoot.
He has just finished his training.
That, along with the nuggets of
information from your book about
running posture, have got me
going. AlsoI finally worked out
how to work my TVA [ Transversus
abdominis]! After 5 years of
Pilates! Yay! I constantly refer to
your book and keep going back
to the exercises you showed me.
I am still weaker on the right side
but getting better and I now have
a much better idea of how to do
them with good posture and that
helps a lot!
Pranayama (breathwork) in yoga

is not just concerned with the
abdomen. When you practice
Pranayama it helps you to become
more aware of where the breath
can move within the body; it
opens the whole of the body,
especially the muscles associated
with breathing; it deepens the
breath and facilitates better
breathing dynamics; these are
just some of the things that it does!
Abdominal breathing is a deeply
relaxing type of Pranayama,
whereas Ujjayi Breathing uses the
full capacity of the torso and its
associated bones and muscles.
about the differences between

Pilates and yoga by a client of mine
who wanted just a summarized,
general response which is what
I gave in the magazine. There is
probably scope for a whole
magazine dedicated to a
discussion about the similarities
and differences between the two
disciplines but as space was
limited, my aim was to offer what
I feel are the most pertinent
aspects of both.
Hi
Some people who practice yoga

are vegetarians or vegans - their
reasons for choosing to forgo
certain types of food are often
very diverse. But many people,
including myself, are Omnitarians,
who simply practice mindful
eating. The whole 'you have to
be vegetarian/vegan to do yoga
is a misnomer and it discourages
people from starting a yoga
practice.
The society pages

Whats happening within the Barefoot Runners Society
Page 112
Autumn/Winter 2013
topic that always crops up on

barefoot running forums at this
time of year is: What to wear
when the weather gets too cold for
barefooting.
There is usually much discussion
about peoples preferred footwear,
but for some runners the conversation
takes a different turn. Instead of
advice about different shoes, there is
a growing group of barefoot runners
who chat about how to deal with
the conditions whilst continuing to
run without shoes. This same group
also have a little competition going
with a continuing safety theme and
much helpful advice, they also track
their running mileage and weather
conditions to compete for the coldest,
longest barefoot run! The challenge
has been growing in popularity since
it was first created in 2010 and last
year saw forty-six BRS members from
eight different countries taking part.
the Barefoot Winter Challenge:
Heres what founder, Rod Begg, had

to say about barefoot running in
colder weather and the details of
The Challenge started in 2010. The

same year I started barefoot running.
I live in Ottawa, Canada (one of the
coldest capital cities in the world).

I started barefoot in June of that
year and had progressed well up to
October - then it snowed. I sat at my
computer reading posts from runners
on Barefoot Runners Society. Florida
- I did 10k today or California - I ran
five miles today. I was thinking how
do I keep my feet conditioned so
that Im ready to go in Spring. Oh
and Spring was five months away.
A very common thread on BRS was
asking What do you wear for
winter running? I came across Rick
Roebers winter running blog
(barefootrunner.org/winter/winter.htm),
in which he talked about some of his
own experiences and lessons learned.
I thought, what should I wear on my
feet? Why not just go barefoot? I
posted a Crazy Canuck Challenge
which morphed into the Barefoot
Winter Challenge.
The Challenge has pretty simple
rules. Your run must be barefoot
and below 5C (41F). Participants
can include wind chill factor. A run
must be a minimum of km (0.3
miles). Runs are then broken
down into 5 temperature ranges.
I created a Google spreadsheet
for participants to track their runs.
(www.docs.google.com/spreadsheet
/ccc?key=0Atdzmo_MEqTKdHlWb3
Vza0FORWJOYURvRGR0UWc1SFE
&usp=sharing#gid=58). We have
runners from North America and
Europe. Strangely, we never had
someone from England (kittyK
was a transplanted English runner
extraordinaire but we adopted her
as Canadian). We track total distance,
number of runs, and coldest run. This
introduces the element of competition.
Autumn/Winter 2013
Page 113
Our current record holders are Rick

Whitelaw with 565 km (351 miles) and
Bob Nicol at -33C (-27F).
We post questions, advice, and
photos. We rib each other and
encourage new participants. The
greatest concern is safety. Be
selective of the days/conditions you
choose to run. Acclimate slowly,
and treat running barefoot in winter
like a new sport. The ideal condition
is a sunny day with dry asphalt roads.
The running surface temperature
can be 5-10C warmer than the air
temperature. Be aware that water
is a better conductor than air. Your
feet will cool down quicker in wet
conditions. The true enemy is not
the cold but rather the salt used to
de-ice roadways. Not only is salt
the new gravel, but salt is a meat
tenderizer and as such burns skin.
I run in a gravel bucket, to maintain
conditioning, when the weather is
not suitable.
Barefoot running is about the journey

and not the finish line. Run bare and
feel the different textures snow can
offer. The biggest difference I have
experienced is that in summer
people stop and chat with me asking
questions, in the winter they dont
even make eye contact for fear that
Ive escaped from some institution.
Barefoot YOW
Rod Begg Ottawa Canada
http://thebarefootrunners.org/threads/winter
-barefoot-running-challenge-by-barefootingbob-with-credits-to-smelph-running-barefootand.5649/#post-56193
http://thebarefootrunners.org/threads/howwas-your-barefoot-running-thiswinter.6445/#post-62979
http://thebarefootrunners.org/threads/brs2012-2013-winter-challenge.13729/#post126469
The true intent of the Challenge is to

encourage people to extend their
barefoot running experience. By
venturing out in snow or freezing
conditions, they will discover how
amazing the human body is. For
myself, I find that my feet begin to
sweat after 3km. I can run 18km at 10C. If my feet are not warming up,
it is then time to put on backup
footwear (preferably something you
can quickly slip on). As Barefooting
Bob says Numb feet are dumb feet.
Page 114
Autumn/Winter 2013
Run Barefoot Girl is a podcast celebrating women

who run barefoot - and encouraging more women
to join the fun. This podcast is certainly for men
as much as it is for women!
www.runbarefootgirl.com
Autumn/Winter 2013
Page 115
ots of people turn to heart rate

monitoring for a variety of
reasons, but many dont
make the most of their new training
aid, whether they are beginner or
advanced.
There are a huge variety of Heart
Rate Monitors (HRMs) out there and
having a clear idea of how you want
to use it will help you in making the
best purchase. You can get entry
level watches at around the 40 mark,
right up to the all singing, all dancing
models for multi sports with HRM and
GPS function at 400 and above. If
you are not fussed about the watch,
you can get a strap on its own to
communicate with CV machines in
the gym or with your smartphone via
various apps.
So why do people buy these things?
Some do it to feel safe (checking
that they dont stray too high), some
do it to track exercise and calories
for weight loss purposes, and then
Page 116
some do it for fine tuning performance

training.
First things first. If you are dipping
your toe into the water and youre
not sure whether you will be
bothered with monitoring in the
long term, take the common
sense approach and go cheap.
This used to mean youd be
saddled with a cheap, plasticy
watch and an uncomfortable
chest strap, but suffer no
more! The lower end
products are now pretty
style savvy, and all but
the most basic have more
comfortable fabric straps
with a clip on transmitter.
If you are the proud owner of a
smartphone, then you can just
purchase a Bluetooth HRM strap to
send the data to an app on your
phone and this really is the best
option for almost all smartphone
users, unless youre at a competitive
level. The way the data is presented
Autumn/Winter 2013
in apps on your phone is light years

ahead of any of the watches at any
price bracket. Couple that with the
fact that you can use your phones
GPS and you are saving yourself a
small fortune compared to the
integrated HRM & GPS watches
on the market. The caveat with
competitive athletes is purely with
regards to weight and bulk, rather
than function or data quality.
As a sport scientist I have been
brought up on Polar products. For
HRMs they were seen as the gold
standard and market leader and,
as such, its these products I have
most experience of and these that
I have chosen to stock in my store.
Nowadays there are several good
quality players in the market, and
brand loyalty plays a major part in
peoples buying choice. People sit
in camps much like Canon and
Nikon users in photography, or
iPhone and Android users in mobiles.
Got An HRM, Now What To Do

With It?
So, presuming you have set your new
gadget up correctly, you are now
ready to collect your heart rate (HR)
data (maybe/hopefully speed and
distance data too). Youve seen
what your heart does during a run,
what do you do now? What do
those numbers mean? One of the
questions Im most often asked if
Ive monitored a clients HR is: What
should it be?, so thats where well
start.
Presuming youre a healthy individual,
fit or otherwise, then there is no
should be. It will be of no surprise
to you that when you are more active
your HR goes up and when youre not,
it comes back down again. But by
how much, from what starting point,
and to what maximum is hugely
variable from person to person. This
is dependent in part to genetics, in
part to fitness, and in part to your
ability in the activity youre doing.
Therefore in order to usefully use your
HR data to help refine your training
and move you closer to your goal,
you need to be more clever and
precise with how you use it. Many
people will have heard that your
maximum heart rate (HR max) is 220
minus your age, and that there are
fat burning and cardio zones.
Unfortunately its emblazoned on
every bit of cardio kit in every gym!

However the truth is that its not
even close to being helpful. For
a start, your maximum heart rate
could vary wildly from the 220 minus
age estimate and its of very little
relevance to your training anyway.
Knowing what heart rate you can
sustain and what heart rate leads
you to having to stop with fatigue is
where heart rate training becomes
useful. The technical term for the
line you cross from sustainable
to unsustainable exercise is
lactate threshold (LT). It
is more commonly known
in performance training
circles than general
fitness/weight loss ones,
but it is equally relevant
to both. This threshold
is totally dependent on
your level of conditioning.
By example, chronically
sedentary people can
have an LT of below
50% of their HR max,
whilst elite triathletes
are known to have
pushed it as high as
98% of HR max.
Now that you come
to realize how much
LT varies, its worth
noting that this is
what determines
the fat burning
and cardio zones
you see talked
about. Those that
are predefined on
gym equipment are
taken from averages,
and are not much use
to you. If you use those
predefined levels on
machines or in watches you
are wasting your money, as
you could more accurately
gauge your training by feel alone.
Its beyond the scope of this column
to go into too much, but overleaf
there are two take home points
I would like to make, that you
can implement into your training
immediately. I also hope it will spur
you on to find out more and become
more successful with your HR based
training.
So, stay safe, work hard, but work
efficiently. Dont waste energy on
unproductive exercise. Thats what
heart rate monitoring is all about.
Autumn/Winter 2013
Page 117
1. Identifying your LT in a given activity is the number one most useful thing you can do with an HRM.
It allows you to create precise interval training set ups, which is the most efficient way to improve fitness/heighten
LT
It allows you to confidently gauge how hard you can work aerobically without fatigue cutting short your work out
2. There is no fat burning zone!
Its often been said that if you work aerobically you are fat burning and that to go too high you burn sugars
In the short term this is true, but every workout has a recovery period and that recovery is an aerobic/fat burning
process
Therefore the most important element of a workout for weight loss is overall intensity/calorie consumption
Furthermore, a more intense workout has a more positive effect on raising your resting metabolism, leading to
more energy burned at rest
For almost everyone,

especially smartphone
users:
For those wanting the

basics, with a watch, but
with a comfortable strap:
Polar H7 Strap - 64.50 RRP
Polar F4 - 74.50 RRP
For triathletes:
Polar RCX5 Multi - 359.50
RRP or RC3 GPS - 249.50 RRP
Heart rate training by Roy

Benson and Declan Connolly
The Triathletes Training Bible

by Joe Friel
Lore of Running by Timothy

Noakes
Page 118
Autumn/Winter 2013
Individuals
or team relay
100k Ultra
50k Ultra
Autumn 2013
Limited spaces at World Heritage sites
Page 119
Product Review Testers
121
Minimal review
122
Luna Venado Sandal
Minimal review
126
The North Face Isotherm 1/2 Zip

Shirt
Out-of-the-box review
128
Xero Sensori Venture
132
Sockwa G3
Minimal review
136
Ultimate Direction Jurek Endure
Long-term review
140
Product review index
PaleoBarefoots Pronativ
Product of the Year 2013
143
The Nominees
Minimal review results
150
We are an independent magazine

and unaffiliated with any particular
brand or product. This means that
our reviews are honest and unbiased,
written by enthusiasts for enthusiasts!
Page 120
Autumn/Winter 2013
Name: Ian Hicks

Preferred footwear: Barefoot
Preferred terrain: Trail
Tester initials: IH
Appalling. Not worth

unpacking. The box is
probably of more use.
Very poor. Under performs
in every area. Significantly
flawed.
Off the pace. Below

average in nearly every
area.
Acceptable. Average
in most areas but has its
disappointments.
Good. Above average
in some areas but very
average in others.
Very Good. Recommended
in all areas.
Excellent. Highly
recommended in all areas.
Fantastic. Almost flawless.
A must have.
Preferred footwear: Barefoot

Preferred terrain: Multi-terrain
Tester initials: TMD
Name: Jonathan Mackintosh
Product review testers
Poor. Under performs

in nearly all areas.
Not recommended.
Name: Tracy Davenport
Preferred footwear: Minimal

Preferred terrain: Trail
Tester initials: JM
Name: Charlie Sproson

Preferred footwear: Minimal
Preferred terrain: Multi-terrain
Tester initials: CS
Name:
Preferred footwear:
Preferred terrain:
Tester initials:
Name:
Preferred footwear:
Tester initials:
Autumn/Winter 2013
Page 121
h nbbkjbb
Preferred terrain:
Luna Venado Sandal
Minimal review
WEIGHT (UK11)
FOOTBED
DIFFERENTIAL
MIDSOLE
110.56g / 3.9 oz
7 mm
0 mm
N/A
SOLE
UPPER
LINING
GENDER
Vibram Neoprene
N/A
N/A
Unisex
UK
EU
US-M
US-W
3 - 13 (inc )
35 - 47
4 - 13
6 - 15
Page 122
Autumn/Winter 2013
Luna Venado Sandal
he Luna Venado (Deer in

Spanish) is what Luna dub
as their street sandal. After
running barefoot and in minimal
footwear for a while and then
taking a VivoBarefoot Coaching
course, I figure the Luna Venado
was the sandal I was looking for,
for perfect proprioception and
feedback from the ground to my
feet.
I have run on trails, paths, grass,

mountains (valleys and ridges),
both steep and flat. A mixture of
rock types, one a round of Swirral
Edge, Helvellyn and then Striding
Edge and even taken in the odd
road which is not usual for me
and have run around150 miles in
them, plus walked for 3 months
as general wear.
Styling
The Luna Venado is styled as
minimally as possible - there really
isn't anything to them. They consist
Fit
The fit is very easy. There are no
uppers, so the only obvious thing
to look out for is the sole being
long enough. A common problem
for most people is to buy shoes
and sandals too small, especially
for running in. Make sure that your
biggest toe (this can be your big
toe, or the second for some
people), is not hanging over the
end of the sandal when your foot
is under pressure on the toe/split
strap which holds the sandal on.
The advice is to have at least 1cm
more sole than your longest toe,
when the foot is forced forewords
in the sandal.
Build quailty
The build quality of the Luna
Venados is great. I have been
running in mine all summer from
the start of June and they have
survived well. I have also walked
in them for a further 3 months prior
to that. The outsole has barely
worn and the straps are still in
perfect nick. There is only a slight
issue with the stretch heel panel
on the strap. Over time, this has
stretched more than I want it to,
but Luna have addressed this issue
and updated the strap to have
no stretch at the back on models
like the Ozo which Luna feel are
more applicable to off-road

running. The toe strap is possibly
the weakest point on a sandal
and after me really using these
on rock paths and steep terrain
- meaning lots of strain for the
toe strap - they are still not really
showing signs of wear. Just the
little disc on the right shoe under
the sole is needing a bit of glue
to make sure it doesn't suffer too
much wear.
Performance
The performance is great. The
first thing you notice is your foot is
free. For me, this is a complete
performance boost as the feeling
is literally amazing. The grip on
hard dry surfaces is fantastic, the
Vibram rubber really does its job
and the dexterity you acquire
due to the 5mm sole is unreal.
They really feel like you are
running barefoot - albeit with
less proprioception - but still
more than enough to make you
achieve your best form possible.
I have tested these on trails,
limestone scars, mountain paths
and flatter terrain. I found the
lack of tread a problem on some
surfaces, although this is dealt
with by other more suitable
models for off-road running.
If you get the sandal wet with
muddy water (very common on
the fells of the Lake District) then
your heel is all over the place
and the foot is certainly not
secure apart from on even
surfaces. Once clean water
washes the muck out, the MGT
(Monkey Grip Technology) on the
sole upper comes into play and
Autumn/Winter 2013
Page 123
Minimal review
The Luna Sandal concept works

well for warm to hot dry weather,
especially with the Venado, as
there is no tread to the outsole,
requiring hard dry ground for good
grip. Ideally they are perfect for
tarmac and park paths, where the
terrain is forgiving in the sense of a
constant surface which is not too
rough. I live in the Lake District and
the mountains are my preferred
terrain, so I was looking forward to
trying out a completely minimal
piece of footwear over very varied
terrain. We have had a great
summer for it, which has helped
immensely.
of a flat soled 5mm footbed,

connected to webbing uppers and
on the model I have, there is a
stretch back on the heel strap,
allowing some movement. I will
talk about this in the performance.
Luna Venado Sandal
Encourages good form

Easy fit
Simple styling
Quite pricey
Not suitable for trails
Straps are a weak point
Styling
grips like a well, monkey I guess!
Luna have addressed the grip
issue with an accessory strap you
can purchase and retro fit to
yours if needs be. I also found the
stretch bit at the back of the heel
strap allowed more movement
than I wanted, but you can tighten
it enough to give a secure fit.
Minimal review
Barefoot simulation
The stimulation achieved by having
a 5mm sole is fantastic - you really
can feel everything. I hadn't worn
the Venado's running for the last
few weeks, after autumn rains have
set in, but heading out last night for
a quick blast I thought I would wear
them on a bridal way trail (a big
wide open track) for the purpose
of having their performance etc.,
fresh in my mind for this review.
The stimulation was vast to start
with and because my feet and
body were not accustomed to it,
I found myself running heavy. I was
also keeping pace with my friend
who was running in some More
Mile Fell Shoes, so he had plenty
of cushioning, meaning he could
run fast without pain. I hit a couple
of rocks in the wrong place and
wham, my middle 2 met-heads
were in pain. This adjusted my
running style over the next couple
of miles until I worked out I needed
to relax my whole body more. This
allowed my feet to literally absorb
the ground under them, and over
the final bit of track and descent
we were moving at a 6 minute
mile pace over hardcore track.
Page 124
Today my feet are tender, but

not wrecked. To be expected
over the terrain and lack of wear
recently.
Price
The price for me is the glitch. Luna
Sandals are expensive, whether you
buy in the UK or US. At 64 in the UK
from www.minimalistrunner.co.uk,
they are not cheap. BUT Luna
Sandals are handmade in the
States at Capitol Hill in Seattle,
Washington - not in the Far East
where much of todays footwear,
clothing and equipment is made.
This of course adds to the cost and
it is a good way forward. The fact
I have had more than 3 months
running, plus 3 months intensive use
on top of that means one of two
things: either I am very light on my
feet, or Ted's sandals are well built
and last well. I would say its a
mixture of the two. The price could
be less, but I feel happy with the
wear and tear so far. They still
have another 3 months minimum
left in them. Thats nine months
for 64, so now they don't sound
so expensive after all!
Overall rating
Luna Sandals make you check
your form and they really help
me to remember how to run, after
wearing less minimal footwear.
After speaking with Joe Warne
at the Scottish Barefoot Running
Conference last month, I really
Autumn/Winter 2013
Fit
Build quality
Performance
Barefoot
simulation
Price
Overall rating
understood why running barefoot
or with as minimal footwear as
possible is really important for your
form, foot strength and general
training. I would advocate to all,
if you can't run barefoot or are not
willing to go that far for whatever
reason, then get yourself a pair of
Luna Venado's for general wear
or running, as this will constantly
remind your feet and body how
to run light and this, for me, is the
key to skilled barefoot running.
The less weight applied through
the running cycle and the less
contact time with the ground
means less impact all round for
your body and isn't this what we
are all trying to attain?
Luna Sandals encourage you to
improve your form and run as
nature intended you to.
Luna Vernado Sandal
Minimal review
Autumn 2013
Page 115
The North Face Isotherm 1/2 Zip Shirt
he North Face Isotherm Zip Shirt arrived with me just

in time for the drop in temperatures that heralded the
end of a brilliant summer and, since that point, it has
been in constant rotation, having been worn not just for
running but for anything and everything from hiking and
biking to general everyday use.
The Isotherm, billed as "an innovative hybrid trail running top
designed for protection and warmth," is available in both
mens and womens styles and is definitely worth a look if
you are considering what to wear to see you through the
Autumn and Winter months.
When it comes to the worst of the Autumn/Winter weather,
most notably the snow and rain, the Isotherm will be paired
up with a breathable waterproof layer to add that additional
element of protection. At the time of writing I havent yet
had the opportunity to test the Isotherm in extreme cold but,
from the forecast, it would appear that I will not have to wait
too long to be able to do this!
Styling
Minimal review
The Isotherm Zip Shirt comes in Nautical Blue/Estate Blue

or TNF Black/Asphalt Grey colour combinations.
Fit
The Isotherm offers a really comfortable fit, neither overly
large nor overly tight. My standard XL size provided the
perfect fit and it was as comfortable sitting at a desk as
it was out on the trail. The only potential issue would be
with regard to the sleeves which, with their built in mitt
protection, are slightly longer than standard sleeves.
However, the mitt element can easily be folded up into
the sleeve.
Build quality
As you would expect from The North Face, the quality of
the garment is excellent, well constructed with neatly
stitched seams and good attention to detail. Despite
repeated washes over the short time that I have had
the Isotherm, it shows no sign of degradation at all.
The Isotherm uses proprietary fabrics developed
by North Face, including FlashDry, which
incorporates microporous particles to improve
moisture management and temperature regulation
during outdoor activity. FlashDry, used across a
wide number of products in The North Face range,
accelerates the removal of moisture from the skin,
enabling the user to stay drier and more comfortable
for longer.
FlashDry is permanently embedded in the yarn and wont
Page 126
Autumn/Winter 2013
The North Face Isotherm 1/2 Zip Shirt
Styling
Fit
Build quality
Performance
Price
Overall rating
wash out.
those days when the winter sun heats

you up.
Performance
The Isotherm Zip is part of The North
Faces Flight Series running collection,
athlete tested and competition
proven, and, as such, you have high
expectations for the garment.
Theres a useful zipped chest pocket

thats perfect for holding a key or a
lightweight MP3 player.
360 degree reflectivity is provided as
a result of reflective logos and use of
reflective trims, with the traditional
The North Face logo on the front,
and a Flight Series logo on the rear
of the garment.
The built in sleeve mitts can be

folded up inside the sleeve or simply
rolled up around the wrists when not
in use. However, chances are you
are going to want to make use of
the hand protection afforded by
these, especially in the chillier
temperatures. They are no substitute
for gloves in really cold temperatures
but are certainly useful on those
days when gloves would be overkill
and result in overly hot hands.
I was initially quite surprised at the

combination of materials on the
Isotherm. The shiny core seemed at
odds with the wool blend sleeves
and FlashDry panelling. However,
having tested the Isotherm in a
variety of scenarios, I can see how
well the separate elements work to
provide the perfect conditions for
running.
The double zip used in the zip neck

is one area where the attention to
detail is evident. I actually overlooked
this feature at first, not appreciating
just how useful the double zip could
be. It facilitates optimum control over
ventilation, enabling full coverage
when zipped up, ample ventilation
when zipped down, or a combination
approach if the bottom zip is used.
RRP 85.00
Zipping up from the bottom permits

easy ventilation of the chest area
without the need to leave the neck
flapping around, a useful feature for
Price
Overall rating
The Isotherm Zip Shirt certainly
ticks all the boxes if you are looking
for a top that offers breathability,
wind resistance, temperature
regulation and comfort. Its the
quality product that you would
expect to come from The North
Face and the combination of a
wind resistant core and FlashDry
panelling results in a garment that
doesnt leave you chilling in your
own sweat. The double zip and

built in mitts are useful additions to
the garment, adding to the overall
functionality. Definitely a garment
worthy of consideration if you are
looking for something to see you
through the colder months.
Specifications
Features
Two-way zip
Reflectivity at zip
Shaped hem
Thumbholes
Secure chest pocket
Reflective logo
Fabric
body: 200 g/m2 56% merino wool,
37% polyolefin, 7% polyester knit
panel: 76 g/m2 100% polyester
woven
Autumn/Winter 2013
Page 127
Minimal review
The Isotherm consists of a wind

resistant core which blocks the
wind and helps to retain heat, with
a wool blend on the sleeves and
FlashDry paneling for ventilation
on the sides of the garment, down
the back, and under the arms.
The neck of the garment has a cover

to prevent the zip from rubbing against
your skin.
WEIGHT (UK9)
FOOTBED
DIFFERENTIAL
MIDSOLE
5.5 mm
0 mm
N/A
SOLE
UPPER
LINING
GENDER
FeelTrue rubber
N/A
N/A
Unisex
UK
EU
US-M
US-W
4 - 13
37 - 48
5 - 14
6 - 11
153g / 5.4OZ
Page 128
Autumn/Winter 2013
he Sensori Venture is the latest

sandal from Xero Shoes. It is
an out-of-the-box ready to
wear huarache. It is essentially a
5.5mm contact model with several
new features. They include a
rubber anchor for the toe mounting
strap, which is also counter sunk so
it sits flush with the underside of the
sole. The new lacing system is fully
adjustable via two ladder clasps,
one on each side of the heel.
These clasps lock the straps in
place for a secure fit. There is also
a heel cup which is intended to
secure the heel in place.
Styling
Its a good looking sandal, with a
design that is far more main-stream.
The heel cup looks good and there
is now a choice of four colours
royal blue, lime green, charcoal and pink, which is a nice addition!
For me, it now looks less like a
running sandal and more like a
casual summer sandal.
Fit
Barefoot simulation
A 5.5mm sole is not going to get a
good score here. Having a 5.5mm
rubber sole between my 200,000
nerve endings and the ground
certainly was noticeable over my
short test run, with very little feedback coming back from my soles.
This may improve when I take them
out on a harsh trail run.
My first thoughts are mixed. Style

and fit are good. With a new lacing
system which is replacing a lacing
method that is 1000s of years old, it
remains to be seen if this is progress
or just re-inventing the wheel. My
first run on tarmac was a little
disappointing. Having said this,
until I go trail running I must not be
too judgemental about them.
Tested by IH
Price
Build quality
The first thing I found myself doing
when I got them out of the box
was pulling at the straps and toe
post. These have to be the weak
points where, if something is going
to break, it will be here. After much
pulling they passed my first test with
flying colours! The material used for
the sole is very strong, so Im sure the
straps should stay secure for a long
time.
The price is excellent for the

huarache market. At 30, this is
half the price of some comparable
sandals available out there.
Coupled with good build quality,
you are getting good value for
money. The company also throw
in a 5000 mile warranty!
Performance
On my first 3 mile run with them
on tarmac, I found the slapping
noise as they landed
very annoying.
Styling
Fit
Build quality
Performance
Barefoot
simulation
Price
Overall rating
Autumn/Winter 2013
Page 129
They come ready to wear. So,

gone are the days I would sit down
to lace my huaraches, getting the
fit right before a run (which actually,
for me, is part of the fun of owning
a pair!). I was able to put them on
straight from the box and found
the fit okay. I only needed to do
minor adjustments to the lacing
after a short run to get a good fit.
It is possible to trim the sole with a
sharp pair of scissors; this will give a
closer fit around the foot if needed.
Overall rating
This run was done before any

adjustments had been made.
Adjustments to the ladder clasps
and further runs will see if this
problem persists.
Parts & servicing

Race preparation
Modifications
Custom builds
Expert advice
82High
High Street,
Street, London,
SE20
7HB
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London,
SE20
7HB
www.se20cycles.com
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Sockwa G3
WEIGHT (UK8)
FOOTBED
DIFFERENTIAL
MIDSOLE
1.2 mm
0 mm
N/A
SOLE
UPPER
LINING
GENDER
Thermoplastic
polyurethane
Fully Synthetic
N/A
Unisex
UK
EU
US-M
US-W
4 - 13
37 - 49
5 - 13
6 - 12
76g / 25/8 Oz
Page 132
Autumn/Winter 2013
Sockwa G3
he G3 is the wider fit variant in

the Sockwa range. It has been
designed for minimal/barefoot
runners who prefer to have ample
room for the toes and forefoot to
spread on landing. It is a simple
and light-weight shoe more akin to
an ankle sock.
Styling
It was not love at first sight. They
have a European look to me (not
a bad thing) but I was surprised
to find they were designed in
California. They have a simple look
to them, much like an ankle sock.
They come in a range of colours:
red, black, olive, yellow or brown.
I choose olive, just my own personal
preference.
Fit
The fit is better than I had expected.
I asked for the G3 which is a wider
fitting model, which I need for my
toes and forefoot to be comfortable
and able to move as they intended.
I sent them my exact foot length
and was sent the largest size they
do, which is a good fit for me.
Build quality
Performance
My initial findings over a short run
were good. They suited my feet
and running style better than I had
expected. They are light and
comfortable. My main criticism is
that my feet over-heated with only
4 miles completed. This was with
an outside temperature of only 2C.
This will not be a go-to shoe in the
summer but perhaps as the weather
gets colder the extra warmth will be
welcome.
Barefoot simulation
It has a 1.2mm sole with a slight
tread and also has a zero drop.
With my first run I found barefoot

simulation okay but as I prefer bare
feet, anything on my soles will cloud
my judgement. Having said this, it
does have a very thin sole which
does provide some feedback.
Price
concern is my feet became

over-heated in them and that
they will not breathe well.
Tested by IH
Styling
They are priced at 41.99 which

seems a little steep to me. The
Zemgear, a comparable model,
is sold at around 30 so Ill be
interested to find out if theres a
reason (such as durability or
company structure, for example)
for the higher price.
Fit
Build quality
Overall rating
Performance
I have mixed feeling about the

Sockwas G3. They are very flexible
and, with a thin sole, have the
makings of a good minimal shoe.
The fit is good with ample room for
my toes to move. I question the
build quality; with seams roughly
finished off, this is poor for a 40
shoe. I will be interested to see
how durable they are. My main
Barefoot
simulation
Price
Overall rating
Autumn/Winter 2013
Page 133
As soon as I had opened the

parcel I subjected them to a
thorough examination. I turned
them inside out and found that
the seams were not finished well
and had been trimmed roughly.
The inside edges had areas where
the material had been cut to a
point. I will be interested to see if
these rub and cause blisters over
time.
Page 120
Autumn 2013
Sockwa G3
Autumn 2013
Page 121
Fit
The Jurek Endure is so light and free
of movement that its possible to
forget that you are wearing it. Most
waist packs that I have tried in the
past have suffered from bounce
and/or movement of some form,
more often than not leading to
chaffing. This is not the case with
the Endure.
The first time I used the Endure,
I adjusted the belt strapping to
provide a comfortable but secure
fit and I have not had to touch it
since. This is largely due to the
elasticated holder that serves a
dual purpose. It secures any excess
strapping, stopping it from flapping
about. Further, it ensures that the
desired strap positioning is retained.
Ive had packs in the past that
have required constant adjustment
and it ranks as one of my pet hates,
especially when said adjustment
has to be done mid race. As such,
I think that this is a particularly neat
feature.
Minimal review
Another plus point is the left hand

side fastening, which ensures that
there is no direct pressure on the
stomach area, something that
helps to avoid digestion issues
when running.
Build quality
aist packs are excellent for

holding keys, gels and fluids
that would otherwise be
cumbersome to carry. The latest
offering from Ultimate Direction,
the Jurek Endure Hydration Belt, is
an excellent minimalist waist pack
with space for the bare essentials.
Anyone at all familiar with the
ultramarathon scene should be
able to immediately identify the
man behind the belt, ultrarunning
legend Scott Jurek, and it would
appear that Jureks vast experience
has been well tapped to create a
quality product where the attention
Page 136
to detail is second to none.
Styling
The Jurek Endure hydration belt is
available in black or citron. While
I actually do like the citron/lime
green colour, the pairing of this
with aqua blue just doesnt work
for me as far as colour combinations
go and, as such, I opted for the
far more sedate grey and black
offering. I can see, however, that
the brighter option is not without
merit as it would likely benefit the
wearer in terms of increased
visibility.
Autumn/Winter 2013
The Jurek Endure is constructed

from strong, lightweight, highly
breathable Hex Mesh. The mesh
does not absorb moisture and, at
the end of one particularly sweaty
run, I was surprised at just how
sweat free the pack was, unlike
the soaking wet t-shirt and shorts
that I was wearing at the time.
The pack also makes use of
Silnylon, silicone impregnated for
ultra lightweight and durable
waterproofness, and Velvetex,
super comfortable and soft edge
binding.
Performance
Typically, waist packs come with a
single 5-600ml bottle or two 5-600ml
bottles. The Jurek Endure comes
with two 10oz/295ml bottles. The
reduced bottle size obviously
impacts on the volume of fluid that
can be carried, thereby impacting
on the distances that the pack can
be used for. However, the use of 2
smaller bottles spreads the weight
evenly, adding to the stability of
functionality. Further, given that the

weather in the UK often necessitates
the use of waterproofs, your race
number will remain visible. While you
might resort to a waterproof jacket
on your upper body, covering any
number attached to a t-shirt, rarely
do you see runners use waterproof
trousers.
Ive already mentioned that the

belt strapping provides a perfect fit,
secured by the elasticated holder.
Theres also one further useful
addition, two moveable race clips
that permit the attachment of a
race number to the belt. If, like
me, you hate sticking pins in t-shirts,
you will no doubt appreciate this
There's a stretch mesh pocket on

the rear - located between the two
bottles - that is fastened with a small
Velcro strip. As with the bottles, an
elastic cord can be used to help
secure any items placed in here.
There's not a huge amount of
space in the pocket but you can,
for example, squeeze in a buff
Safety reflectors positioned on

the rear of the waist pack serve
to increase your visibility to traffic.
Price
34.98
Overall rating
The Jurek Endure from Ultimate
Direction is my new go-to waist
pack for short to medium distance
runs and supported long runs
where there is no compulsory kit
requirement. Its the perfect pack
for those who like to travel light and
its limited capacity ensures that you
are never going to over pack for
your run.
Granted there are a couple of minor
adjustments that I would like to see
to make the Jurek Endure truly
perfect. However, it does come
close to perfection, especially with
regard to the lack of bounce and
the fastening mechanism that
ensures it stays exactly in place.
Autumn/Winter 2013
Page 137
Minimal review
The bottle holders on the Jurek

Endure are stiffened at the front,
which helps when it comes to
retrieving and re-holstering the
bottles on the move. An elastic
cord helps to ensure that the
bottles remain in place. This is fairly
easily removed and re-applied as
and when required and there is a
small plastic clip to assist with this.
I did find that the plastic clip isn't
always all that easy to grab and,
ideally, I would have preferred a
larger, cloth based method of
pulling the elastic back. This aside,
the fastening mechanism works
well and I always found the bottles
to be secure.
There is a large, moveable side

pocket on the right hand side of
the Jurek Endure. This well sized
pocket is perfect for carrying gels
or energy bars and can be worn
on the left side if preferred. It's also
a good fit for an iPhone 5 but, with
the addition of a headphone
connection, can be fractionally
on the tight side, especially if you
are prone to taking your phone in
and out for the purposes of taking
photographs and/or answering
texts and phone calls. If I have
one criticism of the pocket, it is that
the zip placement, on the top of
the pocket, occasionally results in
the pocket moving rather than the
zip opening, necessitating a two
handed approach to retrieve the
contents of the pocket.
and a pair of thin gloves at a push.

Alternatively, it will hold a few gels
and/or energy bars. It's also
possible to secure items on top of
the pocket, such as a lightweight
jacket, using the elastic cord. I am
always concerned that anything
positioned here disappears without
my noticing and, as such, I always
try to somehow clip the item onto
the pack.
the pack. Further, the 2 bottle

approach opens up fluid options.
Typically, I have opted for one
bottle for plain water, with the other
carrying some form of juice or water
with a High 5 tablet added. In terms
of volume, I have found the two
295ml bottles to be sufficient for
short to medium distances, even
on hotter days. However, fluid
requirements vary from person to
person.
Minimal review
Tested By: JJM
Specifications
Ounce per ounce, the Jurek Endure
belt does more than any other waist
pack. Scott wanted twin bottles
because they balance the load,
and you can use one for water
and the other for your sports drink
mix. One can quickly stash a
windshell, gloves, and even a hat
into the stretch mesh pocket and
innovative bungee system, and the
movable front pocket allows you to
whip out a bar gel without breaking
stride. Hydration products should be
at your finger tips when you need
them but they should just provide
you with the bare essentials and
the Jurek Collection from Ultimate
Direction really does that.
Scott Jurek
Page 138
Fluid capacity: Comes with 2 *

10 oz. Bottles
Weight: 163g / 6 oz (8.5 oz with
bottles)
Styling
Fit
Pocket Size: 16.5 x 7.6 cm / 6.5 x 3

Pouch Size: 10.2 x 10.2 cm / 4 x 4
Bottle holsters are stiffened with
lightweight foam for quick access
Front pocket is sweat resistant and
moveable, with foam backing
3/4 waist webbing with stretch
panel
Movable Race Bib clips
Adjustable buckle fits: 26-44 /
66 112 cm
Autumn/Winter 2013
Build quality
Performance
Price
Overall rating
Autumn 2013
Page 123
Long-term review
Build quality
Durability
Awesome barefoot feel
Grip in muddy conditions
Price
ve been extremely lucky to
have had the opportunity to
test these. If this had not
happened I would have been
one of the many who keep
looking at the Paleo website and
thinking should I, shouldnt I?
The price is a big hurdle when it
comes to the Paleos - I cant
justify paying 150 for a pair of
shoes. I would fall into this
category. This is a real shame
because having spent many
running miles wearing these, I
have found the quality and
durability to be well worth the
money, particularly when taking
into account these will outlast
any minimal shoe by a very long
time indeed. Should these be
classed as shoes? They are hardly
a shoe! They need a category
of their own.
are very well constructed and

have been well thought out. Until
you actually take a close look at
them, it is very hard to see and
feel the quality.
Build quality
Maintenance
I find it very hard to find anything

wrong with the build quality. They
These are as easy to maintain as

my running shorts and t-shirts are.
Functionality
They do exactly what they say
on the tin (literally, as they are
supplied in a tin)! As long as they
are kept in the environment they
are designed for natural terrain,
no man made surfaces - they work
extremely well.
Durability
Again I can find no faults here.
I take them over some very
challenging terrain and after a
quick cycle in the washing
machine they come up like new!
Page 140Autumn/Winter 2013
Only good for natural terrain
After every run I just put them into

the washing machine with my
running gear and let the machine
do all the hard work. They come
out shiny and new. Thats it for
maintenance!
Performance
Wet and muddy conditions are
what these really excel at. I now
seek out these conditions for the
sheer enjoyment that the Paleos
bring me.
Overall rating
Over time I have come to take
these for granted. If I know Im not
running on tarmac I automatically
pick them up to take on a run. My
only real criticism about them is
the fit around the toes. They can
feel loose under the toes but
Build quality
Functionality
Durability
Maintenance
Performance
Overall rating
restrictive on top of the toes. This

is obviously down to the nature of
the material used stainless steel
mesh. But it does show how flexible
they are! Once running, this issue
soon disappears and you barely
notice you are wearing them,
apart from the confidence it gives
you to go over more challenging

terrain - which you may otherwise
avoid. Now we are moving into
winter they are like having winter
tyres for your feet great!
Tested by IH
Long-term review
Page 104
Winter 2012/13

Spring 2013
Page 125
Page 140
Autumn 2013
Autumn 2013
Page 141
INOV8 Bare - X 200

Reason:
Nominees: Best Closed Road
They have scored very well in our reviews, being

lightweight, flexible and good quality. The styling
is good - they suit those who still want a trainer look
and can easily be worn as a casual shoe without
getting any strange looks! Their simplicity makes
them an attractive option for a wide range of users.
Sockwa G3
Reason:
They have taken the barefoot running world
by storm - everybody loves them! They slip on
easily, are thin-soled and flexible and come
in a variety of sizes and colours, including a
wider fit option.
Vibram Fivefinger Komodo Sport

Reason:
This shoe is often the go to shoe for predominantly
barefoot runners when they feel the need for some
extra protection without compromising movement.
They look pretty stylish too!
Merrell Vapor Glove

Reason:
Merrell always produce a stylish shoe and offer a
wide variety of colours. This is a good entry level
shoe for those desiring a more minimalist feel without
losing protection. It doesnt scare Newbies away
because it maintains a trainer look and feel.
Page 144
Autumn/Winter 2013
Luna Venado
Reason:
Popular from the outset because they are
associated with the loveable Barefoot Ted.
They provide a simple, easy way to get in
and out of a sandal, are relatively thin-soled
whilst maintaining durability and provide
moderate protection from the ground.
Reason:
The latest Xero Shoe design is for those who
just want to put their shoes on and go! Well
built and stylish, they are the result of months
of work by the Xero team and will no doubt
prove very popular.
4mm Xero Shoe

Reason:
Take everything away from a shoe that you dont need
and youre left with this. Its the most simple offering on
the market with a price to match. It wont appeal to
everyone but is often the preferred choice of pure
barefoot runners when they require just a bit of extra
protection.
UnShoes Mokova
Reason:
A lesser known brand but holds its own
against some of the more popular names.
A simple sandal with several adjustments
for a comfortable fit.
Autumn/Winter 2013
Page 145
Nominees: Best Open Road
Vibram Fivefinger Spyridon

Reason:
Nominees: Best Closed Trail
One of the many offerings from Vibram FiveFingers,

this is reminiscent of the good old KSO. It is thin-soled,
lightweight but the sole is well-designed to provide
excellent traction on trails. As usual, you can either
go for a sedate black/grey colour or something more
wacky to really catch the eye!
Sockwa G3
Reason:
They have taken the barefoot running world
by storm - everybody loves them! They slip on
easily, are thin-soled and flexible and come
in a variety of sizes and colours, including a
wider fit option.
VivoBarefoot Breatho Trail

Reason:
As usual, this shoe sports the trademark wide toe box
of Vivobarefoot shoes, something that barefoot runners
in particular desire. It has substantial grip on the sole for
hard core trails but remains very light and flexible.
Vibram Fivefinger EL-X

Reason:
This Vibram Shoe is built to be simple. Just slip it
on and off you go! A good introduction to this
kind of shoe, with a very slim sole for a close to
barefoot feel.
Page 146
Autumn/Winter 2013

Reason:
The latest Xero Shoe design is for those who just
want to put their shoes on and go! Well built and
stylish, they are the result of months of work by the
Xero team and will no doubt prove very popular.
Reason:
As Luna themselves state, the Luna Mono is
their, Do everything, go everywhere sandal.
It has a thicker sole which provides protection
and traction on the toughest trails. Durable
and well-built, a popular sandal for those who
like to take the road less travelled!
UnShoes Pah Tempe

Reason:
This huarache differs from others due to the
absence of a toe post which will appeal to
those who dislike anything between their toes.
It is geared more towards off-road running
where hills and lateral movement are required.
Still very minimal slim-soled and light.
4mm Xero Shoe

Reason:
Take everything away from a shoe that you dont
need and youre left with this. Its the most simple
offering on the market with a price to match.
It wont appeal to everyone but is often the
preferred choice of pure barefoot runners when
they require just a bit of extra protection.
Autumn/Winter 2013
Page 147
Road Trail
Best Open
Nominees:
: Best Open
Luna Mono
GoSt PaleoBarefoots Ultra

Reason:
Who on earth would have thought a chain mail
shoe would work? But it does! Unbelievably light,
it protects the wearer from rough and muddy
terrain whilst allowing breathability and a true
barefoot feel. Road model is currently in the
pipeline!
Nominees: Best Innovative
Swiss Barefoot Protection Sock

Reason:
Not the most stylish of footwear, but certainly allows
for maximum barefoot feel with just the right amount
of protection. Carry them with you without any
problems and notice the lack of sound as you land
- just as though youre barefoot! Snug and warm
too!
FreeHeel RunningPad
Reason:
This is true minimalism! These arent seen so much on the
barefoot/minimalist forums but certainly offer just enough
protection where its needed. As barefoot/minimalist
running continues to gain popularity, these may well
receive more interest.
IGUANEYE
Reason:
This really is a very minimal shoe. Based
on what the Amazon Indians used to do
soak their feet in rubber to provide a
second skin for protection it offers just
enough protection coupled with a
modern look. Definitely one to keep an
eye on.
Page 148
Autumn/Winter 2013
Jawbone
Reason:
This is such a neat little bracelet that has many
functions, all designed to help you get to know
yourself better. You can track your activity and
sleep patterns, the unit linking up seamlessly with
other apps such as Runkeeper. You can manually
set alarms to stop you becoming inactive as well
as to wake you up at the appropriate time in your
sleep cycle. Plus, it looks good!
Reason:
This is a great tool for monitoring your health and fitness
as well as meeting like-minded people online to discuss
exercise tips and enjoy some friendly rivalry. It is for any
kind of exercise (not just running!) and its easy to use.
A good motivator!
AfterShokz
Reason:
This is a great product if you enjoy listening to music whilst
you run. The technology allows sound to be conducted
through you cheekbone, bypassing the eardrum for safer
listening. Whilst wearing them, you can also still hear the
sounds of nature and those all-important footfalls!
SoloWheel
Reason:
This could be the vehicle of the future! Running on
battery power, the solo wheel is fairly small and light
and as you ride it, you can improve your balance
and proprioceptive skills. Barefoot Ted is a huge
fan already!
Autumn/Winter 2013
Page 149
Nominees: Gadget of the Year
dailymile social training app
Out-of-the-box Trail test results

Out-of-the-box trail test results
GO ST Barefoot
PaleoBarefoots
IH
(08/2013)
Human Foot
My Foot
DRR
INOV8
Bare X 200
DRR
(01/2013)
Kigo
Drive
DRR
(06/2012)
Luna
Venado
CS
(12/2013)
Vapor Glove
Ozark Sandals
Merrell
Trail Glove
(06/2011)
Vapor Glove
(08/2013)
DRR
JM
Mizuno
EVO Cursoris
(04/2013)
EVO Levitas
(04/2013)
JM
JM
New Balance
Page 150
Autumn/Winter 2013

Out-of-the-box trail test results
Nike
Ozark Sandals
Tri Black
ALT
(11/2012)
Saucony
Sockwa
G3
IH
(12/2013)
Protection Sock (05/2013)
ALT
Vibram FiveFingers
Classic Sprint
(01/2012)
KSO
(02/2010)
DRR
DRR
VivoBarefoot
(05/2013)
Xero Shoe
4mm Xero Shoe
(12/2011)
6mm Xero Shoe
(12/2011)
Sensori Venture
(12/2013)
ALT
DRR
IH
Autumn/Winter 2013
Page 151
Swiss Barefoot Company. The
Club Directory
United Kingdom
United States
www.facebook.com/MaidstoneBarefootDashers
Boulder, CO
www.runBARE.com
Europe
lenaweebarefoot.runningclub@facebook.com
Austin
Barefoot
Running
Club
ianhicks1000@gmail.com
www.meetup.com/Austin-Barefoot-Running
www.meetup.com/New-England-Barefoot-Runners
Asia
www.barefootnyc.com
www.facebook.com/BangkokBarefootRun
www.facebook.com/pages/Barefoot-Running-Group-of-Grand-Rapids
Page 152
Autumn/Winter 2013
Autumn/Winter 2013
Page 153
individual / group
running tuition
www.meorganic.co.uk
info@meorganic.co.uk
info@barefootosteopath.com
www.barefootosteopath.com
Web Directory
info@yellingperformance.com
www.yellingperformance.com
Luna - Sockwa - Xero - Kigo - O1M
www.barefootbritain.co.uk
www.se20cycles.com
U NI T 1 , BE AVE R T RADE P ARK

QUARRY LANE
CHICHESTER
WEST SUSSEX
PO19 8NY
www.footworks-uk.com
Page 154
Autumn/Winter 2013
www.coreresults.co.uk
info@coreresults.co.uk
was a fanatical Star Wars fan as

child and in all honesty, I still am to
a degree. The opening credits to
the first movie, A New Hope, still
brings back the excitement I felt
the first time I saw it back in 1977.
And like many others I totally bought
into the movies franchise and
became obsessed with collecting its
merchandise - and there was a lot
of merchandise! You could buy
everything from a Star Wars plastic
lunchbox to an R2D2 droid aquarium
and like every impressionable boy of
the 70s, I was taken in completely hence my goal of owning every Star
Wars 3 inch action figure possible.
My entire week back then was spent
obsessing about getting my next figure.
There were lists of those I had, wanted
and could swap with my friends, with
whom I would often meet up on the
neighbourhood corner to play
Empire Wars. I would do anything
to make money for those figures, from
washing cars to helping my mother

who, at that time, was a seamstress
and would give me a small fee for
making up the labels for her to sew
into the clothing.
Then on Saturday morning, after
watching Banana Splits and Wacky
Races on television, I would
accompany my parents into
Peckham to help do the weekly
shop. Many people disliked
Peckham, but I saw it as a Mecca.
A Mecca to Star Wars, for in the
main high street was Kiddie City,
a toy shop that had two aisles
dedicated to the Star Wars franchise.
I would often stand in the middle
of all the merchandise and be
overwhelmed by its awesomeness.
It was on one of my weekly pilgrimages
that I came across a new playset,
representing the destruction of the
planet Alderaan. In my seven year
old brain it was Princess Leias home
and I had to have it! However, it
meant saving for over a month,
Page 156 Autumn/Winter 2013
into the science of movement is

that for the average runner the
micro theories only distract and
confuse the issue, causing them, in
many cases, to get obsessed with
one or two particular details. Take
the 180 strides per minute cadence
as an example. I have come
across many a runner with what can
only be termed as an unnatural
cadence rate, due to their fixation
on hitting exactly 180 regardless of
their own physical makeup or route
considerations, such as the terrain
etc.
To aid them in their goal theyre
accompanied by their trusty
metronome on every run, believing
that the key to perfect running
technique will be achieved, yet
they have no awareness of their
very easily corrected mistakes that
dont really carry any scientific
evidence - the no brainers, such
as keeping relaxed and breathing
with control.
sidelining my action figures and

having to do more chores, but it was
worth it it was special; there was
even a shop label saying it was in
limited supply!
So over the next few weeks I worked
hard to save up the necessary money,
forgoing any more spending until I
finally had enough. The morning
dragged by but eventually I found
myself standing in the wonder aisle.
I felt so happy walking to the till with
my very own planet in a sealed box
life was good!
Life stayed good all the way home
as I sat unbelted in the back of the
car with shopping bags all round my
feet while my older brother teased
me by calling me matchie (as he
said I looked like a Swan Vesta match
due to my large Afro and skinny body).
But I didnt care. I just clung onto my
Kiddie City bag, waiting until I could
let my planet free in my bedroom.
Once home I ran to my room and
opened the box. To my dismay, my
world was destroyed instantly, just like
Princess Leias planet. There was no
amazing planet inside, only a box of
faux red and grey rocks. What a
disappointment! My own 7 year old
world fell apart on the spot!
The strap-line for the Alderaan event
in the movie was, It was as if a million
voices cried out. Yeah right, in
disgust! I felt so betrayed, but it
was my first encounter (of many!) of
marketing and its negative effects.
My mother just smiled and said,
We live and learn!
To be honest with you though, I

havent learnt over the years and
have still succumbed to marketing
trickery on numerous occasions.
I still got caught up in the whole
running/ training shoe mania, the
pursuit of owning the latest and
shiniest mobile device or newest
version of motor car, to mention
just a few!
The strap-line
for the Alderaan
event in the
movie was, It
was as if a million
voices cried out.
Yeah right, in
disgust! I felt so
betrayed
And this brings me to my current
position, where I have become
disillusioned with most of what is
known as the modern way of living.
Some may say its a midlife crisis
symptom, where many of us stop
and evaluate our lives, but for me it
seems much deeper. In all the years
of chasing this particular dragons
tail it hasnt truly brought me any
happiness, only a continuous wanting
and sense of un-fulfilment perpetuated
by constant marketing slogans like
It could be you or Dont get left
behind. But not having the latest
tablet or the latest operating system,

or not owning a mobile phone that
can play Angry Birds or scrabble
with friends, is not going to be the
death of me worrying about
keeping up with the latest tack
though probably will!
So I have come to a conclusion.
Im not playing anymore! I refuse to
bow down at the altar of marketing
in the temple of brands anymore.
Too many times have I opened the
shiny box to find inside the same old
s**t. So my first step is this: a marketing
detox, which will be achieved by
getting rid of 25% of my personal
belongings in the coming year. I will
do this for two reasons: 1. To lose this
ridiculous compulsion for the latest
sparkly piece of gadgetry and 2. To
prove to myself that I didnt need all
that junk in the first place.
Will it change me? Make me a happier
person? Or, will I just be more annoyed
if, after all this, I realize that all this junk is
what lifes about? After all, a diamond
is just a rock and if I had a box of those
I wouldnt be too upset.
May the force be with me and you
too!
Oh, and does anyone want a box of
faux rocks?
Autumn/Winter 2013
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Autumn/Winter 2013
Autumn/Winter 2013
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Barefoot Running Magazine Issue 10 - Autumn-Winter 2013

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Barefoot Running Magazine Issue 10 - Autumn-Winter 2013

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Autumn/

Cover picture: Homage to

The health and fitness information presented in this magazine

Welcome to the Autumn/Winter issue of Barefoot Running Magazine. We

A note from the editor...

There appears to be an unintentional theme to this issue of Barefoot Running

Run Strong, Run Free!

Swimming coach and founder

Co-founder of Barefoot Running UK,

Barefoot running enthusiast

Gareth The Gadget Underhill

Co-founder of Barefoot Running UK,

Personal trainer, sports scientist

Holistic sports nutritionist, health &

Keen ultrarunner & blogger

Creator of the Xero Shoe & sprinter

Blogging enthusiast & barefoot runner.

Dr Steve Sock Doc Gangemi

Chiropractic physician & MovNat coach

Mountain runner, running coach

Ricardo The Dashing DAsh

Minimalist footwear retailer, avid barefoot

Avid barefoot runner & co-founder

Gareth Gadget Underhill

Personal trainer, sports scientist

Personal trainer, sports scientist

Meet the team

am a mountain runner through and

Founder of Barefoot Beginner

I got into Natural Running through

Since then I have started teaching Natural Running skills, alongside

Barefoot Running Magazine

The Truly Legendary Jesse Owens

Is it time for an equal playing

The Summit Seeker by Vanessa

Calf Flexibility Sans Stretching:

Prepare to run! by Anna Toombs

The importance of soil life in the

Founder of Total Immersion

The Green Room

Barefoot Running and the

Try this at home

How to make positive adjustments

Picture from the past

Improve your swimming stroke

Write back at you

Feedback on feedback! By the

Find a club near you

For products and services

Barefoot Running Magazine

Outside the lab

Other peoples labs

Questions & answers

Your questions answered

What you have been up to

Caught in the web

Stuff thats going on

Products worth a look

The Asics Uksem debate

Its your letters

Your stories and thoughts

The society pages

Whats happening within the

Product reviews and