Barefoot Running | By MovNat
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- čas přidán 29. 04. 2009
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Erwan Le Corre running barefoot on a trail.
This is a sampler demonstrating some elements of the outdoor practice of MovNat.
This video displays the most natural expression of MovNat and is designed to be inspirational. It does not encompass all aspects of MovNat training nor explains the MovNat coaching system.
MovNat training is progressive and safe.
Entirely based on the practice of the full range of natural human movement skills, it develops physical competency and conditioning that is applicable to any area of life.
MovNat video "Barefoot Running"
MovNat Action: Erwan Le Corre, founder.
Location: Corsica island, France.
Filmmaking: Timothy Kahn.
Music: Tryad www.tryad.org/
"Sampling Memory".
Thanks to Tryad for their wonderful music! - Sport
Really inspiring videos. I grew up in Africa as a white man but went barefoot like the Africans whenever possible and knew intrinsically that this was the right way to move. I'm rediscovering the natural way of walking and running and exercising in nature late in life (in my 60s) now that I live in Europe. It's never too late to rediscover the feeling of being in perfect harmony with nature
This was filmed in what is probably my favorite place on Earth, Corsica, France.
To me running is never a boring "cardio workout" kind of chore.
It is about moving fast or on a longer distance in the most efficiently adaptive manner possible.
The more adaptive, the more challenging, the more pleasurable.
Minimal shoes were invented thousands of years ago.
The modern, highly cushioned running shoe was invented in around the mid seventies indeed, supposedly to run better and avoid injury, while there is an increasing evidence that it is the opposite that happened.
It's a matter of adaptability, particularly a matter of balance. When you run on uneven terrains (bumps, holes, rocks, roots, inclined, declined etc..) it tends to shift your body-weight more, and the arms can be adaptively used to counterbalance and adjust your balance as you move.
The thing that seems so obvious (that most people have missed) is that most kids start out as barefoot walkers and runners. We tend to force them into shoes, but they often take them off. I've got one son who can't keep his shoes on anytime he is outside. He runs, plays, and even climbs trees--all while barefoot. I'm in a running training program now, and I'm going to look into this for myself, because I remember running barefoot as a child.
How high you lift your feet depends on two parameters, your speed (the faster you run the higher your heels go) and the terrain (pull your heel higher behind your need to protect your foot from bumping into something).
@Ravensitu yep running barefoot can be painful at times, depending on the terrain but mostly your technique and level of conditioning. In any case, a simple answer to this is "toughen up boy" ;).
Tim used a steadycam system to follow me. I had to reduce my pace a lot though so he could follow, or else I would run quite faster. So I made it a cool jog so we could have great images. Tim is an awesome cameraman and a great guy to hang out with.
oh so smooth! Hard to get injured running this way. Going fast when you can but patient and deliberate when necessary. Absorbing information from the earth and body.
I'm "this guy". Proprioception, i.e spatial awareness, is what you want to develop, with peripheral vision. Foot conditioning is of course involved, tougher skin, stronger bone structure, relaxed feet muscles etc.
The ability to run barefoot on rocky terrain doesn't happen overnight, again incremental progress is key. Starting with minimal shoes is a good strategy indeed. You can achieve this alone if you are mindful & cautious, or seek pro coaching if you want to shorten the learning curve.
Just tried running barefoot last night. It felt freeing, also shows where the weaknesses in my technique were. Thanks for this.
I use MMA type shorts. I have now my own MovNat training shorts, MMA cut, very light, can't feel them when I move, I love them.
This stuff is really inspiring. Since I ditched the shoes and left the gym everything seems to have changed. My whole outlook on life is different. Keep up the good work man, keep spreading the word and eventually the whole world will listen.
The irony: this video was preceded by an ad for Hoka shoes. HA!
@MrOnairos Minor cuts happen from time to time, but if you pay attention, run with good technique and if your feet got strong you don't have much to worry.
such good technique!! i love your videos! are you posting one for each basic movement? im sure it would be such an informative series if you did.
You're welcome.
It was me in Men's Health last year indeed. I am working on a DVD (or several) so that people can get started with their MovNat solo training. There is going to be more movement on the website soon too. It is a training-coaching system, but it is also a natural approach of life, like a natural-evolutionary lifestyle.
@MovNat You´re right. Todays run was an epiphany like experience. After so many months of nose-only I was much faster than before but at the same time more relaxed. I think the efficiency of mouth breathing speaks for itself. I´ll definitely try holding my breath during a run as you do, this will also help on swimming and diving, very good. I really appreciate your answer and thank you very much.
Both. No routine. It is however possible to program training though, but I don´t need it at the moment, unless I would prepare for a specific event. My personal training is very intuitive because I know myself very well, but beginners should always have some sort of training plan, which is part of the MovNat training system.
Awesome video. You have great technique and instincts.
Beautiful place
@CJRegan93 Start your runs barefoot, take your FFs with you and put them back when it gets a bit tough on your feet, stop and check your bare "sole" from time to time. You can't expect to be ready just because you are used to run with FFs on, there are different levels of foot conditioning but the only way to toughen up your skin is to go actually barefoot. The smart way is to go incrementally, unless you enjoy to bust your feet :D.
@GoAnderson To make it more difficult to breath? That can be indeed a good training strategy to make your abdominal breathing muscles more powerful but also generate a greater physiological adaptation at cell level, by creating an oxygen deficit. Can be useful to your training. I sometimes do something different but similar results by frequently holding my breath when I run. But apart from that, open your mouth and breath freely whenever you can and make your life easier.
Indeed. Most of human movement demands to be on support on feet and also hands, hence the sole of feet and our palms to benefit of such a dense innervation, designed primarily not for shiatsu :D but to create sensitivity that provide information on our direct environment and how we should move in relation to it.
Feet and hands never loose sensitivity even after years of natural movement training.
Because it is the way the foot is design to run.
The running shoe was invented in around mid seventies, however it forces the runner to hit the ground heel first, which causes tremendous force. The foot has evolved to land on the ball first and let the tendons and the movement of the foot absorb a lot of energy that would otherwise be transfered on the impact, preventing injuries and actually makes running a lot easier.
Hey Erwan, very nice and inspiring video. What kind of shorts do you use so you can run and swim without chafing?
@FFtBold A book is on its way but it's a long process to write and publish a book. There are a few books on running barefoot now, that you can check out (I cannot actually recommend them since I haven't read them).
@NerdyCanadian It is actually quite easier to run on hard but smooth concrete surface in a city than on very rugged natural terrains such as rocky trails.
@MrOnairos that's what happens when your skin is soft. When your skin is conditioned then you still get cuts but that's much less frequent.
You've inspired me! Merçi mon ami Erwan Le Corre.Saludos desde España ;)
Depend on what I want to train, depends on how tough is the terrain or the weather conditions, depends on how long the run's supposed to be etc...
@GoAnderson Do you need to expand your chest and open your mouth when you breath normally (say you're relaxed on a couch)? No. Do you need to expand your chest so you can get more air when you're going faster? Yes. So why wouldn't you also enlarge your airway by opening your mouth so you can inhale more air, and faster?
I've seen this video a couple times and just realized something. The camera man is a freaking ninja. Watch it again and think about what the camera man must be doing.
@SimonLy90 Not necessarily in a gym, but on a forgiving surface, at least in the beginning.
The conditioning needed to run on tougher terrains cannot be built in days, probably not even in weeks, at least in most people.
The key is to go incrementally, and the key to go incrementally is to be both patient and committed, with an ability to endure discomfort and sometimes pain. Can't make an omelet without breaking eggs.
This dude is absolutely badass! Just subscribed.
Amazing, this must be the most natural way to exercise. I wish I could run like the guy in the video.
I see, thanks for the reply. I ask because I am a distance runner who is thinking of trying to add some MovNat type stuff to my training. I remember reading an article in Men's Health a little while back, I believe it was with Erwan Le Corre, talking about his training and diet, and all I could think was, "that makes perfect sense." Thanks for the feedback!
Im Lovin It!
:D
Im really interested in this natural type of training, and Im gona try it out.
Time for me to get back to my Roots!!
It is not a rule to us, but a general principle of efficient cadence which we agree with, mostly when it comes to flat, even, predictable surfaces. However this principle is easily challenged the moment running cadence/rhythm needs to become adaptable because of environmental demands, especially running on uneven terrains (presenting bumps, holes, rocks, roots, etc.,.), which is the case in the video.
@greenforce888 when you use your arms to run, not only do you take away from the exercise of your legs, but you begin to jump up as you run. We are taught to run in an arc-like manner, bouncing with every step, and that takes more energy than is actually necessary simply because we're hopping and not running. If you notice the way Erwan runs, he is only moving forward, not up. Theoretically you can run for miles more running Erwan's way than you can the way we're taught.
WOW that looks exhilerating!!!! I need to find some trails where I can do this!
@KillerMinT you only step on it, you don't stand there buddy. Then you deal with it and move forward because in life shit happens.
@adiazdurana It's overall pleasant. Depending on the terrain, it can't be tough actually, it means that it gets sometimes painful, but to me that's part of the game.
Running barefoot is more a mental game than physical. The only way to expand one's comfort zone is to challenge it, which is something most people are not willing to do. If you can make the apparently unpleasant become rewarding, then you grow stronger.
It seams a very pleasant experience! Nothing like barefoot running in nature.
Is this filmed in corsica or itacare ?
Its good to see you felt the need to put emphasis on the most simplist and most often neglected fundamental movement, running.
Dave.
@lordmetroid Depends on the kind of rock, depends on how long I run, depends on my mental state and my ability to endure discomfort or pain at a given moment.
I can't run barefoot anywhere or anytime or forever.
If the terrain is too tough, maybe I cannot stand running very long, if at all. Feet are not designed to be insensitive.
Again, a good alternative when it's too tough is to wear minimal shoes, it is already much better than wearing thickly cushioned footwear.
Technical improvement is crucial indeed but so is the conditioning of the feet (skin and muscles) and of all muscles involved, usually in disuse when running with shoes. It is a process that takes time and must be done incrementally, it is also specific to terrain or weather conditions.
It is also a common misconception to believe good technique is just a matter of foot placement, there is much more to technique than just that. Efficient barefoot natural movement is a whole world of knowledge.
@MovNat because he isn't taking long strides and heel striking. With a shorter stride and keeping your feet more underneath, your arms don't have to swing as much. When he sprints at around 0:50 his arms are moving more to compensate for the longer stride.
Efficiency can be conscious or not, innate or acquired. Ultimately competence should become unconscious, i.e you don't need to think about your movement to be efficient, just to be aware of how you move. However many people would benefit at consciously, or mindfully practice technique and efficient movement....until it becomes "second nature."
@moneyman1029 Your dog is a pet, a domesticated animal (just like us) but he's still adapted to barefoot motion, while we're not anymore, unless we want to recover that ability.
It is not rocks that hurt your feet, it is their own weakness. It is not rocks that prevent you from going barefoot, but your fear of pain.
You can't increase your comfort zone without ever challenging it. The more comfort you seek, the less you actually have.
@romeor619 the answer to your question lies within the realm of chinese acupuncture. A pressure point affecting the nerves in the eyes is found in the meaty ball area between the second and third toe. Barefoot running espouses the stimulus of the long inactive nerves in the feet and a more pronounced landing on the forefoot, so yes- the jolting activation of previously unaccessed points in your body's meridian lines caused by barefoot running can potentially improve your eyesight.
inspired by this video. I will stop at nothing to become a MovNat trainer. This is the universe answering my call.
I watched "this guy" and read the comments, and then when I watched again, I thought, you're pretty amazing and it looks like you feel great, but your cameraman must be AWESOME to keep up with you and film at the same time! I'd like to get tips from the cameraman. ;-)
Great video...
Thanks!
robert in North Carolina
@errolerin You're welcome. I go for distance or speed, but often mix both by adding sharp accelerations to longer runs. I have no rule and follow no plan, and several resting days in a row are part of my approach. Diet: look into Paleo, Weston A. Price.
Paleo is terrible for you longterm.
@CJRegan93 im doing the same thing. It just takes a while( a few years) till youre feet get strong enough and thicker to handle the asphalt and the friction. im up to running about an hr in the streets barefoot.
Shoes are not for me. My bare feet are the best shoes in the world. I'm a happy barefoot hiker ! ^___^
bravo Erwan, t'es un bon!
Ca ressemble à de la garrigue le coin où tu coures, c'est super pierreux en tout cas. Impressionnant!
c'est vrai, il est magnifique
@TheCarLessDriven I'm wearing a MMA type shorts. But anything that feels comfortable to you would do. It also depends on the weather ;).
@greenforce888 I believe he's using his arms as much for balance on this type of challenging terrain, where his mind's got to process a gazillion precise footfall decisions at once, than anything else. Inspiring to watch!
Hey Erwan, I was just wondering what shorts these are in the video. I like the style with the small cut up the side of them. I know you usually recommend MMA style shorts and these look like them, but I cant find any with the cuts up the side like these. It would be great if you could let me know what these are. Thanks!
How hard do you find it to be running over the rocky parts?
In Sweden we have a lot of forest tracks with roots, sticks and stones quite constantly. I have yet to run because such environment seems quite dangerous to run over.
Looks good. What's the music?
@greenforce888 unnecessary up-and down movement of the arms makes your feet hit the ground harder, which is bad when running barefoot on sharp twigs and rocks. The arms are also useful to balance the body, jump to avoid a bad step or brush away twigs.
I don't know if it's just me, but your upper back looks quiet rounded & hunched over when you run, may be it's just my posture but when I run my chest is up & my shoulders relax back & it really opens up my chest. I understand you're trying to dodge branches & keep your eyes on the trail but even on the open sections your upper back doesn't look right. But anyway if this is comfortable for you carry on what you're doing. I'm not a chiropractor or anything I've just had back troubles in the past.
this is amazing, i was just wondering whether it is possible to cure myopia/shortsightedness by running barefoot?
Hi Erwan, i want to start running barefoot.. But most paths here in sweden are made out of gravel, would you recommend me starting to just walk on gravel for a while before i start running? Or start running on some more nature trails made out of dirt? Thanks!
I realized that yesterday as it was first run in my new "five fingers". Based on reviews I thought that my gait would immediately become restricted by the barefoot feel. That wasn't the case. The proper barefoot stride does not come naturally to me anymore. It's gonna take alot of work. I can tell by the way my calves feel tonight.
Erwan, I´m curious to know what you think the right breathing technique is while running? I´ve adapted the nose only way some months ago and I do pretty well with it although difficult to hold when running fast for a long period of time.
awesome!!!!
nice your a real inspiration bud
peace
vibram five finger shoes. they're like reef shoes, but with individual toe pockets. grip to your feet, with minimal weight and obstruction with a thick rubber/plastic sole. just google search "Vibram five fingers". theyre designed for barefoot running. a bit expensive but worth the investment. just got a pair, love them.
I have just subscribed, am in Michigan in the United States. You have quantumly inspired me, yes I said quantumly, you, by way of Charles Hebert, by way of Mont Pelee, St. Pierre, Martinique on 8/5/02
The upright posture comes almost automatically when you run barefoot as humans are evolved to do. The posture really feels very natural to run in and it does indeed take a lot less effort to run.
Thank you for this :)
maybye continue to run on these paths, and yeah watch your step, if you hurt yourself, then do NOT go running Barefoot until it is completely healed (I almost got infected when i neglected a cut on my foot) and then resume barefoot. over time this will toughen your feet up, i hope.
@bdoach Running barefoot strengthens more than just the toes but also the feet, ankles, calves, while strongly reducing impact and landing (collision force). Now, run barefoot if you like it, with shoes if you prefer. It's not about doing what cavemen did or about knowing what type of running is superior, it's about what you do with your body & mind, how you connect with nature and eventually your own satisfaction and happiness in life. Do what is good for you, what feels good to you.
Steadycam, professional filming gear.
@chrismcsween ok, one more time....this is Corsica.
Indeed Sam. I'll repeat it over and over, efficient, optimal natural movement does NOT necessarily come "naturally".
Actually, when one rehearses inefficient patterns it gets imprinted in the neural pathway & becomes a habit, leading to injury sooner or later. This goes for all types of movement patterns. Anyone thinking that buying Five Vibram Fingers is all you have to do to move naturally well is wrong. That's only if you're either lucky, or if you're very mindful and knowledgeable. Period.
MovNat Any tips on maintaining a high speed without getting blisters? I've been running barefoot and with vibrams for almost 4 years now and I still get blisters on my toes and the pads of my forefoot when I sprint and interval train. Thanks.
+Zachary Hockenbery Maintain cadence around 180 steps a minute and try to not overpronate. Your feet should land directly under your center of gravity.
I've been barefooting now for almost a year. The most common question I get asked is "omg, what about glass and nails!?". The simple fact is we have eyes. Running isn't just putting one foot in front of the other, everything about our bodies is designed to run and do it extremely well. Even your eyes are adapted for it. Continously scan the ground ahead of you. Soon enough you'll be running on 1" limestone rock faster than the shods
@HitTheTrailRunning Cool video!
Hey Erwan how'd you get this video to be so steady and not bumpy? Did the video guy have like a tool of some sort?
Find a clean, safe path or wear minimal shoes. Last is to deal with the risk when you feet got tougher and your vision sharper.
Great form.
Hope to meet/train with you some time in the near future.
-WOODY-
Beast...
@greenforce888 yes, why?
@KillerMinT Have you ever step on sh*t in your running shoes? Do you ask that questions to people who wear shoes?
Ugh would love to do this but isn't there just too much that could cut your feet in forests and trails? I have huaraches but would way far prefer barefoot for foresty stuff...
@kenta000007 not questioning the research you did before you commented but why are there no olympian runners using something like vibrams (or even going completely barefoot) then and why are they all running "the way we're taught"? i mean those people know their stuff when it comes to running, some of them must have tried running barefoot.
also NO, you can support forward momentum just as well. SPRINT and you will realize that not moving your arms is simply a waste of potential.
do u get cut a lot on ur feet?
Мощь!
you must have a unique technique for running, because it looks quite relaxed and easy, yet you are moving actually quite fast
And you WILL do it! You set your mind to it, now go forth! :D
What's the song please
thats exactly what i was just thinking. how could he possibly be keeping up while keeping the camera so still
Question: are your running workouts based more around long distance endurance running, or more sprint-style activities? I would love to know!
we are not made for long runs. we are made for short sprints, a short run, kind of Indian.
where is that?
@gnitcm I am the one running in the video, so that was a good laugh. Correct explanation though ;).