Barefoot Ken Bob clinic

Legendary barefoot runner, Barefoot Ken Bob, hosted a clinic in Central Park this week with Barefoot Runners NYC.  Awesome turnout -- more than 50 people showed up.  We're officially a movement.  Here are a few things I learned, followed by a photo album.                                                                                                                                                                                                                                                             On Barefoot Ken Bob (BKB):

• BKB has run 76 marathons barefoot
• Completed his first barefoot marathon (second overall) at age 42 -- you don't have to be young to make a change!
• He also ran it in 1998, long before it was ever fashionable
• BKB: "I have no exceptional athletic ability."
• 55 years old and still going strong

 On running:

• BKB explained why barefoot running was a practical solution to a problem he had -- blistering and sore feet after his first marathon.
• Cultures where people grow up barefoot don't have all the foot problems we have today: plantar fasciitis, flat feet, pronation, shin splints, you name it.
• Listen to your feet -- minimal shoes are better than modern running shoes, but they still dull the signal from your feet.  Pain is a signal of what not to do. Learn proper form barefoot on a hard surface -- then if you need to, put on footwear.
• Start with shorter distances, use a short stride (fast cadence), don't be afraid to bend your knees, keep your spine and head straight, and get a slight forward lean by keeping your hips forward
• To find your sweet spot, particularly in bending your knees, you need to go past your sweet spot.  Try bending them too much and then scale it back.
• Don't be afraid to put your heel down once you land on your forefoot.  New VFF runners are staying on their toes so much and running so far that they burn out their calves, and once those recover, they get stress fractures on the tops of their feet (as my cousin-in-law can attest)
• Experiment.  Start trying different forms and see how your body responds.
• To learn more from the man himself, check out his summer tour (scroll down for full list).  

 BKB liked to emphasize that he is not a coach -- he's a runner.  Well, that doesn't do him justice.  He's an example and an inspiration for what is possible.  BKB mentioned to me that this movement wouldn't be possible without the internet.  (Born to Run was pretty nice too.)  And the internet enabled more people than ever to learn from risk-takers and entrepreneurs like Barefoot Ken Bob.  Long may you run.