You could pick up the same running magazine you have been reading for years, doing the same workouts and getting the same results.
Or you could be like a freshman in college and try something new.
Check out three unconventional methods to add a little something to your running. Better balance, posture and natural stability aren’t that hard to find if you know where to look.
1) You Gotta Rock The Rope
“Cinderella dressed in yellow, made a mistake….”
If it has been a long while since you have rocked the jump rope…what are you waiting for. I could make a strong case that jumping rope might be the best activity to develop the systems used to become a much more efficient running. When you jump rope you HAVE to do a few things that will translate big time into running efficiency
- Dominate good posture: It is almost impossible to jump rope with bad posture. When you do you get a flying rope in the back of your neck. Now that will teach you to be efficient!
- Land in the optimal spot: You’d never land on your heels and you won’t last long if you land only on your toes. A good jumper lands softly on the middle part of the foot.
- Elastic fantastic: To jump for a long period of time, you engage more of your ligaments and tendons vs. using only muscles. When loaded appropriately your body is able to store, then release energy.
2) Get your butt out of your seat!
“Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.”-Kettering
We spend a ton of time sitting. Between work, driving, going out to eat, watching TV andordering shoes on your computer you spend a ton of time sitting down.
If you are working hard on your mobility, alignment and doing all the extra things in your workouts to make your body more efficient, sitting down for 80% of your waking day will make it nearly impossible to progress.
Standing actively engages your muscles, stimulate balance and makes you look taller than if you were sitting:) There are quite a few studies on the health benefits of standing, and the health implications associated with loving your chair. Standing always wins.
The following moments are great chances to stand up;
- In your office: Stand any time you can. Rearrange your desk or get rid of it entirely (not a joke, we both know you don’t use most of the stuff in there).
- In a meeting: For go the chair and take a power stance. When some one offers you a seat, confidently decline. Standing up straight like a warrior is not only healthy for you, but it sends a strong message.
- The commute: An active commute sets the stage for an active day. You may not be able to eliminate driving completely, but do what you can to minimize the sitting and maximize the moving. Park far away, start a running carpool to get the kiddos and walk to the store.
3) Strategic nakedness of your feet
The human foot is a masterpiece of engineering and a work of art.”-DaVinci
Spend more time barefoot, as much as your body can safely handle. When we spend time in our default state (barefoot) we make the systems that support that state stronger.
Your feet are like any other muscle in your body. If you don’t use them, they get lazy.
If you are a naked foot newbie, start by just kicking your shoes off for extended periods of time around the house. You can progress to a light walk around the block. Listen to your body and you’ll be just fine.
As a population we have been convinced we are fragile beings and that only with the protection of the almighty athletic shoe can we do anything worth while. This couldn’t be farther from the truth. You are perfectly engineered, you just have to develop those systems.
If you are looking to implement barefoot training as a tool for other athletic endeavors, here are a few ways to introduce it.
- Light running: Find a football, soccer field or the holy grail of barefootedness…the almighty golf course. Start with five minutes of low intensity running. Don’t worry about distance or pace, just run very controlled and tuned in to all the messages your feet are sending to the rest of your body. Progress from here with caution and confidence. A good measure is to start with this twice a week and add time and frequency ONLY as the body is adapting.
- Form drills: To add another element to your running drills, try them barefoot. Find a flat, grassy surface and introduce a few of your favorite drills after your run. Start with low duration and intensity. How well your body can handle barefoot drills after a run and tell you a ton about how resilient your body is.
- Strength training: Another easy way to introduce your naked feet to the rest of your athletic body is to engage in “body weight” strength exercises. Start with a few squats and lunges. Developing a “naturally” strong and technically sound foundation for strength training, will pay you dividends as you add weight and intensity.
There you have it, three easy and free tricks to become a more efficient runner without pounding out the miles.
If you have an uncommon strategy of your own, be sure to drop us a line in the comments section.
Cheers,
Patton Gleason
About Patton Gleason: He is president and founder of NaturalRunningStore.com and works with crossfit boxes across the country teaching Flow Running. He is a running industry veteran and loves the irony of promoting barefoot running and owning a store that sells shoes. He lives in McKinney, Texas with his beautiful wife and three children. He has got a thing for long runs, burpees, pumpkin pie and bluegrass music. Seriously send him some pie.
May 16, 2012 at 6:45 
