A How-To Guide For Safely Transitioning To Barefoot Running And Movement Training
What’s In The Book
- An 8-week training timeline with scheduled exercises, run times, ramp-up exertions, and scheduled down times.
- Videos of low impact activities, stretches, and exercises for overall fitness.
- Techniques that minimize over-use injuries and optimize over-all health benefits.
- An overview of the barefoot running world including the best blogs, web & social networking sites, apps, organizations, and minimalist running shoes.
Dear Readers,
Thank you for investing your sweat, confidence and excitement in exploring the world of barefooting. I hope this book will inspire you to seek out what the freedom of being connected through touch to the ground beneath our feet is. And I hope this training program helps you to move further into the sphere of health and discovery.
I’ve been a certified trainer since 2001. My love of human movement inspired me to take a Master’s in Kinesiology. I started working on this barefoot training program after I started barefooting—and started wrong. I hope you’ll find as much joy in barefooting as I have (without the injury.)
There’s plenty to get you fit(ter) with both care and fun. We’ve included restorative soft tissue work, foot strengthening, even a short history of the foot and bipedalism which should further intrigue you in this new concept of natural movement.
See you on the trail, Joshua Leeger, M.S., NASM-CPT http://leegertrained.com/
Dear Running Enthusiast or Running Newbie,
Barefooting has fascinated me for years. As a Personal Fitness Coach I’ve seen barefooting benefit many of my clients in a variety of ways. I believe strongly in the convergence of physical health and personal well-being. Balance is more important in today’s society than ever before. Barefooting brings the things I value into balance, and it can do the same for you.
We’ve put together a detailed training regimen with exercise sequences, YouTube instructional videos, running app recommendations, discussion forums, blogs, groups and everything to get you up and barefooting.
We’ve included a brief history of the shoe, why shoes aren’t the most appropriate in every situation and why that’s lead to barefooting. The exercises and stretches are designed to target and fill in muscle and tissue groups that may not have been used until now in the way they evolved. One of the great rewards will be to strengthen them into what they can be.
We wrote this so others don’t rush into barefooting and suffer injuries like we did. Take a moment (or the rest of your life) and benefit from our experiences and research.
Here we go.
Sincerely, Charlie Reid B.S., CSCS, CPT
About The Authors
Joshua Leeger M.S., NASM-CPThas a Master’s degree in Kinesiology (human movement science) from San Francisco State University. He has been a certified personal trainer since 2001, and has coached and trained men and women from every age group and activity level, from couch potatoes to competitive athletes. His interests are in human evolutionary behavior and physical activity. Find him at www.leegertrained.com/.
Charlie Reid BS, CSCS, CPT is a personal fitness coach, fitness writer, and business consultant based out of San Francisco, CA. His passion lies in helping others realize their physical potential through training smarter and learning to move their bodies in the most efficient way possible. He believes that physical health and well-being can be distilled from learning to master one’s own body through guided discovery and consistent practice. Besides running and training barefoot, Charlie also shares a strong passion for music, and is a session bassist for local artists and touring bands.
Preview of The Best Book On Barefoot Running chapters, a step-by-step guide.
Here Are Some Specific Things You’ll Learn
- Pros & cons of how shoes affect our feet.
- Why shoes can lead to bad movement habits.
- Why our bodies change and adapt due to posture.
- What is Hallux Valgus and how does it create bunions?
- The dos and don’ts of barefooting.
- The complexity of the foot structure.
- How the foot absorbs shock.
- Why proper barefooting technique uses all the body’s joints to absorb force instead of one.
- Why running/walking speed changes affects pain issues.
- Safe guidelines for beginning barefooting.
- The “short foot” technique, used for strengthening your arches.
- 6 stretching self-assessments to find the tight points that need extra attention.
- 5 activities to do to improve your balance.
- What to look out for while running!
- Resources for meeting barefoot running groups.
- Some information about minimalist footwear.
- The barefoot walking/running technique
- A sequence of 8 Warm-Up moves.
- 6 strength raining moves.
- Diaphragmatic breathing technique
- How to use a foam roller or tennis ball for soft-tissue work
- How to build up your body over the course of an 8 week program.
- Nutrition recommendations.
- 3 Smart Phone apps designed to improve your running performance.
- A list of blogs and websites for discussing and learning more about barefooting.
Buy It Now And Receive FREE Lifetime Updates!
The Best Book On Barefoot Running currently costs $7.99.
We plan on continually updating this Best Book with up-to-date advice and bonus samples including new workout regimens, up-to-date diet and nutrition guidelines, and more!
Buy it now, and you’ll get all the new content for free, delivered directly to your email inbox.
Payment is handled through PayPal, which accepts all major credit cards, and there’s a 100%, lifetime refund guarantee.
Just email us and we’ll process your refund right away if you’re unhappy with the book.
What else comes with The Best Book?
including exercise routines, updated healthy running advice, and more!
Key Facts About Barefoot Running (FAQ)
The closer you are to nature, to what is absolutely natural (not man-made “nature”), the healthier you’ll be.
Shoes are very appropriate in many situations, but their over-use has resulted in certain bad movement habits that have negative long-term physical effects.
Most running shoes create very real sensory deprivation. Aboriginal barefooters pick up information about their environment from their feet.
When your joints are stacked properly on top of one another, it reduces the wear-and-tear on your body caused by poor alignment!
Flexibility is important because without good mobility in the joints our body may compensate by overusing another part of the body. This could lead to joint degeneration and chronic pain over time.
