Abebe Bikila, Ethiopian who trained for and won the 1960 Olympic marathon while barefoot.

Editor’s note: This is a guest post from Shaun Daws from Beginning Barefoot.

For millions of years, our ancestors spread around the globe, treading the earth barefoot over all manner of terrain. As we walked and ran, our feet developed an intricate web of nerves, matched only by those in our hands, which allow us to sense the smallest deviations in the ground. They became capable of withstanding fierce heat and blistering cold by altering the flow of blood and fluids found in our soles.

Over the past two thousand years, as we have moved from a hunter-gatherer society to an agrarian one, the importance of using the full advantages of our feet has been forgotten, in exchange for the comfort and ease of wearing padded shoes.

With the resurgence of walking and running as leisure activities, the importance of healthy feet is once again becoming a serious issue. On average, runners today can expect a 30-80% chance of injury, and this rate hasn’t changed since people started wearing running shoes. In contrast, most of the running injuries seen in the West are nearly non-existent in cultures where shoes are not habitually worn, such as Kenya and Ethiopia.

Recently, people around the globe have been rediscovering the benefits of running barefoot. Even Nike, whose shoes kicked off the jogging revolution nearly half a century ago, has started to release shoes that are designed to mimic barefoot running. For the most part, these have taken the form of “barefoot” shoes that promise to allow your feet to work as they were intended, without extra padding and motion control features to add weight and change how your feet contact the ground.

Despite the increase in popularity of barefoot running, it can be quite daunting to try to weed out what the pros, cons, dangers, and benefits are. The more you search online, the more contradicting opinions, facts, and anecdotes you will come across. So, to set the record straight and give you the most important stuff in one place, I’ve created this Barefoot Running FAQ.

1. Why barefoot running?

The barefoot running movement seems to have sprung up almost overnight a couple years ago. It was around this time that a book called Born to Run was published by author Christopher McDougall, who chronicled his search for an injury-free way to run. The book takes the reader on a journey through the Copper Canyon in Mexico, where a tribe of runners called the Tarahumara live and run incredible distances completely barefoot (or in simple sandals).

The publication of the book coincided with a Harvard study by Prof. Dan Lieberman, which showed that people who grow up running without shoes run differently than those of us who run shod. Though the study did not speculate as to whether barefoot running was better or worse than running in shoes, it did demonstrate that making the switch resulted in softer landings and reduced impact force.

The conclusion that many barefoot runners take from all this is that running unshod reduces the chance of injury from impact and repetitive stress. At the moment there have been precious few studies on the effects of running with and without shoes, but the hope is that the anecdotal evidence of the barefoot community will be borne out as more people become available to be included in studies.

2. Doesn’t it hurt?

If you do it wrong, then yes, it will hurt. If you do it right, however, it will probably still hurt a bit, but it will ease off as you get better at it. The reason for this is that when transitioning to barefoot running, even if you’re running in “barefoot” shoes, you’re changing how you run. This means that you’re using muscles that have likely been underused for years. It takes time for your body to get used to the change, and if you rush through this bit, it can take even longer to adjust.

Interestingly, the most common site for pain in new barefooters is not the soles of the feet as would be expected, but in the calves and Achilles tendons.

If you run in shoes, then you likely land heel-first every time you take a step. Heels aren’t meant to absorb the impact of your stride—only the padding of modern shoes allows the heel-first landing—and the shock goes up the leg to the knees and hips. When you transition to barefoot running, you will learn to land on your forefoot, which allows you to use your body’s natural shock absorbers: the arches, Achilles tendons, and lower legs. This transition takes time and as you get used to the new style of running it can be very easy to overdo it and find yourself needing to take a few days off to let your limbs recover.

One of the great things about barefoot running is that it’s unforgiving. The pain that you feel is your body’s way of letting you know that you’re doing something wrong. By listening to the pain, you can adjust your form, and before long, you’ll be running with excellent form, and pain-free. This is why a lot of barefoot running gurus say to start out on rough gravel instead of grass. The more pain you feel at first, the quicker you will learn to adjust, and the less likely you will be to develop bad habits.

3. How do you transition from running with shoes to running barefoot?

When you start using any muscles that have been dormant for a long time, it takes a while for them to get built up. It’s the same as if you’ve been a couch potato for years, then decide to go out for an afternoon of football with the boys. If you overdo it, you’re going to feel it.

You can lessen the amount of discomfort you feel during the transition period by taking several steps to get your body ready for running barefoot:

The 100-Up

An excellent preparatory exercise is called the 100-up, which is an exercise that has been used by track and field coaches for decades.

The exercise itself is simple: Take your shoes off and stand in place. Now lift one leg up to knee height, then place it back down, being sure to gently place it down, forefoot first. Now repeat with the second leg. Start slowly and work your way up to 100 reps (50 each leg). When you can do 100 of these back-to-back, try doing the same exercise, but faster. The point is not to do as many as you can, as fast as you can, but rather to take your time and focus on doing each repetition perfectly. Here’s a video showing how it’s done:

This deceptively simple exercise works nearly all the muscles involved in barefoot running, and lets your body start to build up the areas that will get the most work when you run. By mastering the 100-up before your first barefoot run, you will dramatically reduce the chance of overdoing it.

Stretching Your Achilles

If you’re a heel-striker, you will probably find that your Achilles tendons have grown tight from years of underuse, so when you finally get out there and start giving them a workout, you will likely induce micro-tears and even tendonitis. To avoid all this pain and aggravation, it’s important to stretch out your Achilles tendons and calves for a few days or even weeks before you do your first barefoot run. Simply stand with your heels hanging off of a step, and dip your heels down, then back up onto your tip-toes a few times. After a week of this, you should be much more prepared to make the transition to running unshod.

Ease Into It

Start your journey into barefoot running by doing a couple of short walks in bare feet or tacking a couple hundred meters of barefoot running to your usual run. Then slowly increase your mileage. Taking the first few weeks slowly will save you a lot of discomfort and make the transition process much more bearable.

4. Will my feet become calloused?

Your soles will also take a little time to adjust to being in contact with the ground. You may experience blisters at first, but this is not because your feet aren’t “tough” enough, rather, your form is not perfect yet and you are creating friction between your feet and the ground. As you learn to run with better form, the amount of friction on the feet is greatly reduced, to the point where your feet don’t need to protect themselves from the ground by developing blisters and callouses. If you ever get the chance to meet a seasoned barefoot runner, ask them if you can look at their soles. What you will see may surprise you: on the whole, the feet of barefoot runners are callous-free and tend to have a slightly puffy sole, with lovely, healthy skin that is kept fresh and new from the constant contact with the ground.

5. What about dirt, glass, syringes, infections, etc?

If there’s one thing that stops prospective barefoot runners from taking their first unshod steps, it’s the fear of treading on sharp objects, such as glass and needles. There is a perception that the roads are littered with all manner of foreign objects just waiting to puncture your feet. The truth is that the amount of glass out there is not nearly as high as you’d expect, and what glass there is is often safety glass from car windows, which is unlikely to cut you. By keeping your eyes open and planning your routes to avoid any likely danger spots (such as bars and convenience store parking lots), you will miss the vast majority of what’s out there.

The great thing about running barefoot is that even if you do happen to step on something sharp, your step is so light, and your foot so pliable, that though it may hurt a little, it’s unlikely to break the skin. The thing to remember is that the human foot evolved out there in nature, where there are all manner of sharp rocks, thorns, and sticks, so the debris found on city streets should not pose a significant problem.

6. Isn’t pavement too hard for bare feet?

Running in nature isn’t the lovely, springy experience that most people think it is. Trails can be incredibly hard, with all sorts of debris strewn about. In contrast, city streets are lovely highways that allow you to run farther and faster than you ever could in the woods.

Your feet are built to handle pretty much anything, and even in a city, the sensations underfoot are many and varied. As you start running barefoot, you will notice how many different types of terrain even a city block can include: pavement, grass, gravel, rough asphalt, sand…you name it. Running barefoot will greatly increase your awareness of terrain and you’ll never look at the road outside your house the same way again.

By learning to use your body’s built-in shock absorbers, you’ll find that even the hardest or roughest surfaces can be managed with ease. When you leave your shoes at home, you are leaving behind an inch or so of padding, but you’re regaining the use of your body’s natural springs which more than makes up for it.

7. Should I get a pair of those feet-gloves?

Minimalist, or “barefoot” shoes are getting more and more popular every day it seems. Like regular shoes, they now come in a huge range of colors, shapes, and styles, and choosing the right pair can be daunting.

The best way to select a pair is to first try running without shoes at all. Give it a go, and see how you like it. You may decide not to buy a pair, in which case, you can spend the $100+ on something else. If you still want shoes at that point, then at least you have a basic understanding of how your feet should move and feel.

The best minimal shoes are those that most closely mimic the function of the foot. They may or may not have toes, but they should have very thin soles, be very lightweight (ideally less than 5oz), and not require socks. It’s highly recommended that you try them out in-store and not just take a chance online, as many of these shoes will fit differently from regular running shoes, especially as most minimals don’t require socks. This will also give you a chance to talk to a (hopefully) experienced salesperson who can ensure you have the correct fit.

8. How far can you run in bare feet?

How far and fast you can run barefoot is largely dependent on how much running you do. For a first-time barefooter, you may only be able to manage a couple hundred meters, but there are plenty of experienced barefoot runners, such as Ken Saxton, who have run full marathons at fast paces without any trouble at all.

Still have a question about barefoot running? Let me know in the comments and I’ll do my best to answer it!

____________________

Shaun Daws has been an AoM reader since the beginning and has been closely involved in the annual Movember effort. He runs BeginningBarefoot.com, a site dedicated to helping people to transition into barefoot running safely and enjoyably. Follow him on Twitter or visit the BeginningBarefoot Facebook page.

Related posts:

1. Beginner’s Guide to Long Distance Running
2. 30 Days to a Better Man Day 2: Shine Your Shoes
3. 5 Items to Snap You Out of Your Daily Work Out Routine
4. Going Sockless in the Summer
5. Rules on the Proper Wearing of Socks

Editor’s note: This is a guest post from Jerred Moon.

Want to expand your repertoire of handyman skills and get in the best shape of your life all at the same time? Then you, my friend, need to make your very own DIY Prowler. Never heard of a Prowler? Let me tell you what sort of workout you’ve been missing out on first, and then I’ll show how you can make your own with some 4x4s, pipe, and brackets.

What Is a Prowler?

A Prowler is basically a sled that you stack weight on and push around for exercise. But the Prowler isn’t just another push or pull workout sled. The different variations and workout combinations you can perform with a Prowler are almost endless, making it an amazing strength and conditioning tool.

Depending on which variations and movements you use, the Prowler is great for conditioning and endurance workouts or for strengthening your core, arms, and lower body. There aren’t too many conditioning tools that exist in this world that have the power to work your whole body like the Prowler. A few quick intervals with this thing and you will feel like you ran 5 miles and completed a load of heavy squats.

The Prowler was made popular by some of the world’s top strength training coaches like Dave Tate and Louie Simmons. These coaches learned that any lifting program, if not coupled with appropriate muscle conditioning, prevents athletes from reaching their full potential. Athletes that want to compete at an elite level will need an elite level of conditioning to get through their training.

With CrossFit exploding in popularity, we have seen a huge shift in the world of fitness. Movements and lifts that were once reserved for Olympians and powerlifters are now being performed by your average CrossFitter. And equipment that was once used only by elite athletes (like the Prowler) are being incorporated into the fitness regimens of more and more average folks.

The problem with some of this cool new fitness equipment is that it can cost you an arm and a leg. For example, buying a heavy duty Prowler will run you anywhere from $250-$800 at most fitness stores. But with an investment of just 50 bucks, you can build your very own this weekend.

Alright, enough chit chat. Let’s start building your Prowler.

Step 1: Go Shopping

Now, before you run out and buy everything on the list, make sure you read through this entire article first. I left some things optional. This could make your project easier or cheaper depending on your specific situation. The items on the equipment list with a star have options.

Materials List:

• (2) 8’ 4×4’s
• (1) 10’ metal conduit pipe 1 1/4” in diameter* (or other pipe options that do not involve cutting)
• (10) 5/16” lag screws 6” (1 extra just in case)
• (1) box of flat edge screws 1-1.5”
• (1) 2’ PVC section 4” diameter* (other options available)
• Masonry Circular Cutoff Blade for cutting metal and PVC* (only if you plan to cut the pipe yourself)
• Brackets
  • (2) 6” flat brackets
  • (2) Hurricane bracket straps
  • (6) 90 degree brackets
  • (4) 45 degree brackets (adjustable angle)

Step 2: Cutting the 4×4′s

First, we will be cutting the 4x4's for the basic pieces we will use to make the sled. This step includes a majority of the 4x4 cuts; however, there will be more cutting later.

Cut the following:

• (1) 43″ piece (used for T-shape)
• (1) 36″ piece (used for T-shape)
• (3) 7″ pieces (used for the “runners” on the bottom of the sled)
• (2) 8.5″ pieces (used for support on top of the sled)

Step 3: Boring Holes

We’ll be boring 1-1/2″ holes in the 4×4 for our pipe. To do this job, you’ll need a 1-1/2″ hole boring drill bit.

Bore the following holes:

• 36″ piece – 2 holes. Each hole should be 7″ from each end.
• 43″ piece – 1 “half way-hole.” Hole should be 29″ from one end. DO NOT DRILL ALL THE WAY THROUGH!!
• Two 7″ pieces – Bore a hole halfway through directly in the center. DO NOT DRILL ALL THE WAY THROUGH!!
• Two 8.5″ pieces – Bore a hole 2” from all the way through.

Step 4: Pipe Cutting

Wow, fire! Don’t be scared of some sparks. However, if you do feel uncomfortable cutting pipe you may want to buy the pre-cut galvanized pipe. Yeah, I cut it in the dark for a cool effect. Don’t try cutting in the dark at home!

A few notes: The pipe I used is a 1-1/4″ conduit pipe that comes in 10′ sections. It’s easy to cut and super cheap. It’s plenty strong for this project too. If you don’t want to cut pipe, you can buy the smaller sections of galvanized pipe, but it will cost more. You can purchase a skill saw blade that cuts conduit pipe for $2-$3.

Cut the following:

• (2) 43″ pieces
• (1) 18″ piece

Step 5: Putting It All Together and Bracing

Now we take all of your pieces and put them together, and add brackets and some wooden braces.

First, we will seat the pipes through all the wood. Take two 43" pieces of pipe and thread them through both holes on the 36" and two of your 7" wood pieces. This may take some tapping on the pipe to get it through. If so, use a piece of 4x4 on top of the pipe and then use a hammer on top of the wood. This will keep the pipe from getting damaged.

Next, put your 18” pipe through the “half-way hole” on your 43” piece of 4x4 (See arrow on my completed sled). This is where the weight will be held. Once the project is complete, I recommend putting a tennis ball or racquetball on top of the pipe for safety.

Next, we will secure the T-shape. The top of the T is your 36" 4x4. Place the 43" 4x4 perpendicular to the 36" 4x4 to form the T-shape. Fasten the two beams together with two hurricane brackets and two 6” bolts as shown above. One hurricane strap goes on top and the other will go on the opposite side and on the bottom. This will secure and minimize any torque on the T-Shape. The bolts will be 45-degree angles from one another. Note: Pre-drill a hole then screw in the bolt.

Now we have the basic structure and it is time to add braces. You will need to cut two 24" pieces of 4x4 at an angle that will fit your sled.

After cutting the two brace beams, secure them with bolts. (Note: In the picture you'll notice I have the brackets screwed on. I took this picture after I completed the project. We haven't gotten to bracket installation yet.)

Now secure the third 7" runner piece to the bottom 43" 4x4 towards the end. Screw in a 90 degree bracket on each side of the 7" runner piece Note: pre drill hole.

Here's where and how the three 7" runner pieces are placed on the bottom of my prowler. (Ignore the PVC pipe. We'll be adding that in a bit.)

Flip your Prowler so it's resting on the runner pieces. Slide a 8.5" 4x4 down the pipe (outlined in orange) Add a flat bracket to connect the 8.5" and 36" 4x4s (Arrow #1). Add a 90 degree bracket between the 8.5" and angled 24" 4x4s (Arrow #2). Add a 45 degree adjustable angle bracket to connect the 36" and 24" angled 4x4s (Arrow #3). Repeat on the other end.

Your sled is basically complete. All we need now is a surface for it to glide on.

Step 6: PVC Cutting

I used PVC on my 7″ runner pieces, and it has worked out great. However, I only use my sled on grass. I like the PVC because it’s easily replaceable if it breaks or gets worn. You can really get creative here. You could use a bucket cut in half to secure to the bottom or you could use those hard plastic furniture movers. I am currently using PVC and am enjoying it, but I may try some other material in the future. Just keep that in mind.

Put the 4x4 at the edge of the PVC to measure the width for your cut. Add tick marks where the wood meets the PVC edge. Draw a perfectly straight line down the edge of the PVC. These will be your cut lines.

After you have the center cut out, you will then cut the PVC into three 7.5” pieces.

Take your 3 PVC pieces and slide them on the wood runners. Pre-drill a hole in the PVC and into the wood. Secure the PVC to the wood with flat screws, the longer the better (See arrow)

Now you have a fully functional sled!!!

Now Go Use It!

The guys at Elite FTS have some great Prowler challenges that can be found HERE and they have a full list of Prowler exercises and movements as well.

_____________________

Need help with this project or want to see some different garage gym DIY projects? Check out End of Three Fitness for a full list of garage gym DIY projects and other information. Jerred Moon at End of Three Fitness is helping people like you change their view of fitness; he didn’t start the revolution but he plans to finish it!

No related posts.

I’m always looking for new exercises to throw into my workout routine. Recently, I’ve gotten into a training method used by ancient Persian wrestlers, Victorian gentlemen, and even members of the Band of Brothers. It’s called Indian club training. You’ve probably seen people exercising with Indian clubs in old photos. Or maybe in this episode of The Simpsons. It consists of swinging weighted clubs in different and sometimes elaborate movements in order to strengthen and increase mobility in your upper body.

I’ve had a blast since giving Indian clubs a whirl and have seen my mobility in my shoulders improve as well. Below I highlight the history and benefits of Indian club training and demonstrate a few exercises to help you get started with swinging clubs.

A Brief History of Indian Clubs

Indian Pehlwani wrestler using clubs to exercise.

The practice of using clubs as a fitness tool started with ancient Persian Pehlwani wrestlers or Pehlwans. To prepare for competition and battle and to strengthen their arms and torsos, Pehlwans would swing large, modified war clubs. Pehlwani-style grappling, along with the idea of training with clubs, spread throughout Iran, India, Pakistan, and Afghanistan.

In the 19th century, British soldiers stationed in India picked up on the club swinging exercises performed by Pehlwani wrestlers and brought the practice back to England. They modified the clubs a bit to look more like modern-day bowling pins and called them “Indian Clubs.” Indian club training became wildly popular during the Victorian physical culture craze of the mid-19th century and spread throughout Europe. Soldiers and even women and children took up the exercise with gusto.

Illustration from The Indian Club Exercise, by Sam Kehoe, 1866

“Sometime during A-stage we were deep into a set of “Indian clubs” when my eyes got blurry. Indian clubs were a popular exercise device of the era. They were shaped like bowling pins and weighted at the ends. They loosened and strengthened your arms and shoulders and could be deceptively strenuous. We swung them around in various patterns until we nearly keeled over–we did them so long the clubs felt almost hypnotic after awhile.” – Buck Compton on basic training at Camp Toccoa, from Call of Duty: My Life Before, During and After the Band of Brothers

Indian club training came to the United States by way of German immigrants in the middle of the 19th century. Several popular physical culture enthusiasts evangelized for the myriad of benefits Indian club training offered and found a receptive audience in the American public.  The U.S. Army included Indian club exercises as part of soldiers’ physical fitness routines during basic training in WWI. School children often took part in large, choreographed Indian club routines not so much for physical fitness, but rather for show. Turn of the century athletes were so nuts for swinging Indian clubs that it even became an official sport at the 1904 Olympics.

Indian clubs continued to be used in both gymnasiums and military boot camps into the 1930s, but waned in popularity mid-century as other pastimes like basketball, baseball, and football captured the public’s attention. But in the past decade, Indian club training has experienced a revival, especially among martial artists who find the shoulder-strengthening benefits of Indian club swinging to be particularly useful.

The Benefits of Indian Club Training

Shoulder strength and flexibility. This is perhaps the biggest benefit of Indian club training. As you know, your shoulder sits in a socket and has a wide range of motion. Unfortunately, most strength training exercises that target the shoulders, like the shoulder press, employ a very limited range of movement. Indian club training ensures you work your shoulders using their full range of motion, thus providing more complete shoulder strength and flexibility. If you’re involved in any sport that requires strong, flexible shoulders (and elbows too) like baseball, martial arts, and tennis, you’ll definitely benefit from Indian club training.

Grip and forearm strength. I was surprised how quickly my forearms began to burn when I first started swinging clubs. Holding a weight that’s at the end of a handle requires ample forearm strength. Also, holding onto the clubs so they don’t go flying out of your hands mid-swing helps you build a grip like a vise.

Core strength. The swinging motion requires you to engage your core muscles in order to stabilize your trunk.

Body coordination. Some of the more advanced Indian club swings require highly developed body coordination skills. I feel like a complete spaz doing some of them and have knocked myself in the brain canister a few times as I’ve learned new movements. But I’ve gotten better with practice. In fact, the body coordination benefits were a big reason why the U.S. Army had soldiers train with Indian clubs. According to the 1914 U.S. Army Manual of Physical Training: “The effect of these exercises, when performed with light clubs, is chiefly a neural one, hence they are primary factors in the development of grace and coordination and rhythm.” So not only are you working your shoulder muscles, you’re working the old noodle, too.

Cardiovascular exercise. Once you have a set of moves mastered, you can create a non-stop routine where you transition from exercise to exercise quickly. All that arm flailing can really get your heart going.

Great for rehab and prehab. If you’re nursing an injured shoulder or other upper body muscle, performing slow and controlled Indian club exercises are a great way to rehab. And many therapists recommend Indian club training as a way to “prehab” or prevent injuries from happening in the first place.

It’s fun! I like training with Indian clubs because it’s really quite fun. The challenge of mastering the various swings serves as motivation to keep working with the clubs. I always feel great when I finally get the hang of a new movement.

Getting Started with Indian Clubs

Buy the clubs. You can find Indian clubs on Amazon or other fitness supply stores. I bought this pair of clubs myself. They’re a bit pricey, but they’re handmade in the U.S. from pure maple. When I’m not using them, they actually look kind of nice standing in my living room. When purchasing your clubs, keep in mind that a weighted club feels way heavier than the same weight in another form. When I was choosing which clubs to buy, I imagined the 3-lb dumbbells at the gym–the ones only the elderly and infirm use–and thought, “Pffft,  hefting 3-lb clubs will be a breeze!” Boy, was I wrong; I’m in relatively good shape, but I found the three pound set pretty tough to work with. I probably should have gone with the two pound set. I recommend starting off with the lightest set possible and working your way up.

Find a place with plenty of space. You’ll need enough room to fully swing your arms and clubs in all directions. Make sure you don’t have any stray toddlers walking into your swinging space. Also, avoid places with televisions and windows. You don’t want to break anything with an accidental flying club.

Learn some movements. If you’re looking for old-school, Indian club movements, you can’t go wrong with the book The Indian Club Exercise by Sam D. Kehoe. It was written in 1866 and contains 20 different diagrammed movements. It takes awhile to decipher the diagrams sometimes, and some of them still have me scratching my head a little, but several will make sense immediately.

Below I’ve included a video of me making a fool of myself showcasing a few basic Indian club exercises. Enjoy:

Do you have any experience with Indian club training? Share your tips with us.

Related posts:

1. Hero Training: The Pulling to Safety Workout
2. Minimalist Training: How to Make and Use a Bulgarian Training Bag
3. The Hero Training Workouts: Putting It All Together
4. Hero Training: The Chase Down a Purse Snatcher Workout
5. Hero Training: The Lift an Object Off Someone in Distress Workout