Boston!

There is no more famous marathon in the world than the Boston Marathon. There are more challenging courses, there are more picturesque venues, and there are more exotic locales. But there is no other place that 26,400 runners from around the world would rather be on April 19th than toeing the line in Hopkinton for the 114th running of Boston.
If you are not running it, it is likely that you know someone who is. Those that are preparing to run have already committed significant time, energy, and emotion, and their loved ones have be hearing nothing but talk of the event for months, bless their hearts.
If you are a veteran of past Boston’s, you know what the upcoming weeks will bring. If you are a coached newbie, your coaches will help you cope. Those that could really use some advice are the marathon supporters.
Wanda is married to first time Boston Marathon entrant, Ralph. Here’s what she will be facing in the next half dozen weeks.
Up to now, Ralph’s training has been a gradual increase in mileage with the emphasis on the weekly long runs that have grown into double digits. Though gradual, the cumulative effects on Ralph are signs of fatigue, and he sometimes gets a little “edgy”. Wanda will smile, remind him how terrific he is, and hide in the laundry room. It’s only going to get tougher, but she knows it will be over in April.
As the weekly mileage commitment grows, Wanda will have to deal with behavior that other marathoners would classify as normal, non-runners would classify as obsessive compulsive, and she will tolerate because she loves him and supports him. She will need to remind herself of that from time to time.
Weekends used to be the time that Wanda could rely on Ralph to relax, help with household chores, spend some time with the kids, and socialize with friends. Now, it’s all about the long run – getting ready for it, doing it, recovering from it. Because Ralph does his long run on Sundays, dining out with friends on Saturday means the early bird special, pasta, no Pinot Grigio, obsessing over proper hydration, and a 9 PM curfew.
As the training intensity increases, the potential for injury grows exponentially. Paying attention to getting enough sleep, staying away from junk food, and moderating alcohol are important precautions for Ralph to remember. It’s good advice for Wanda as well, though she may find having that extra glass of Pinot Grigio helpful in dealing with the stress of being a “marathon widow”.
Becoming a “high performance racing machine” (Ralph is hoping to break 4 hours) requires meticulous maintenance. One of the most neglected practices of marathoners is adequate stretching. Ralph swears he stretches, but Wanda knows that it may be as exaggerated as his claim to the dental hygienist that he flosses after every meal. Undeterred, she gently reminds him how important it is to care for his tired muscles.
Wanda knows that his running program is taking up a lot of time and squeaking in an extra 10-20 minutes for stretching can be tough. Sometimes alternative measures need to supplement stretching, and there are a couple of great options.
Take a page out of the training program of all the top marathoners – massage therapy is a standard practice. Wanda got a referral to a sports massage therapist from a running friend and will schedule bi-monthly and then weekly appointments for Ralph as the stresses of training increase. Wanda has wisely booked a few appointments for herself as well.
Another great option is Bikram yoga, also known as hot yoga. This technique incorporates a full body stretching program in a room heated to 105 degrees. It is amazing how well it works, and the bonus is a feeling of calm contentment at the end of the session. Wanda likes the contentment aspect and has booked classes for both of them!
At the peak of training, Ralph will do his longest training run that will approximate the amount of time he plans to run. Done at a slower than race pace, Ralph will run 19-22 miles. If he makes it through this, the toughest part of the physical training, he needs to get through the toughest mental phase; and this is the time Wanda will be his greatest ally…The Taper.
With 10-14 days to go before the big day, Ralph will need to dramatically cut back on his training. The stresses of training have reached a critically high point, and now is the time for the body to recover. Though it may sound illogical, this could be very difficult for him. His concern that maybe he hasn’t done enough could lead him to make the costly mistake of overdoing it. The result could be a race ending injury, or being very strong but too pooped to race.
Then there is the dreaded PMS – “Pre Marathon Syndrome”. The last week for Ralph will likely be filled with mysterious aches, concern that he’s catching the flu, worry that he hasn’t trained enough, and, of course, the weather. There will be constant monitoring of the weather channel for reports of race day conditions. This is the week that Wanda will really earn her stripes. She will wear a smile, reassure Ralph about his training, and remind him how proud she is of him. Patriot’s Day can’t come too soon for either of them.
Finally, the weekend of the Marathon Expo will arrive. Wanda will try to keep Ralph from buying every item embroidered with the marathon logo, get him home before he spends too much time on his feet, and have him relax. All that’s left is the pre race meal and getting Ralph to have a good sleep before the race. Arrrggghhh!
Next month, I’ll write about race day – the sights, the sounds, the emotions, the starting line in Hopkinton, the race course, and the final push to the finish line. Oh, and then we’ll talk about the other PMS – “Post Marathon Syndrome”!

Barefoot Running Gains Traction

In 2006, Chris McDougal wrote the book, Born to Run, which reignited interest in barefoot running. While the book seeks to learn the secrets of the Tarahumara Indians who seem to posses extraordinary capabilities as ultra distance runners, McDougal added one chapter that presented the evidence that would lead you to believe that man was, indeed, born to run, and that modern running shoes were keeping us from fulfilling that potential.
He almost didn’t include that chapter. It broke the flow of the story, but he decided he needed to fit in the scientific basis that would explain why the Tarahumara’s choice of footwear, a thin sandal, made sense.
Including that chapter turned out to be a very good decision that has sold a LOT of books.
For the past five months, I have been experimenting with minimalist running. I’ve run with bare feet, but mostly with the Vibram Five Finger “shoe”, especially now in the winter months. The Five Finger shoe, now commonly referred to as VFF’s, is becoming increasingly popular.
The VFF is a thin layer of Vibram’s tough outsole material, no cushioning, and individual “fingers” for each toe. They may look silly, but they are incredibly comfortable, and they provide an excellent choice for runners seeking to experience the effect of barefoot running.
Within my running circle, several members have taken the plunge, and to a person, have become fans of the experience. But is it simply a fad that will fade away?
On January 27th, the prestigious Nature Magazine had as its cover story the long anticipated release of a study conducted by Daniel E. Lieberman of Harvard University that analyzed the strike patterns and forces of barefoot running compared to running with a well heel-cushioned shoe. The results were dramatic.
This exhaustive Harvard study supports the notion postulated by McDougal’s book that running in modern running shoes is more likely to cause injuries due to impact than running barefoot.
You can imagine how the running shoe industry feels about that! In fact, both Nike and New Balance have already taken notice.
Though both companies will suggest that running in the current style of running shoes is still the endorsed approach, Nike has developed their “Nike Free” line that is intended to mimic barefoot running, and New Balance has their R&D folks working on similar concepts.
If the research conclusions reached by Lieberman are valid, and I’m sure that the debate will continue, how should a runner proceed if interested in giving bare-footing a try?
I’ve put more than a few miles on my VFF’s, and I’ve learned a lot. The easiest way to explore barefoot running is to simply take off your shoes and run for a few minutes. If you’re in a warm climate, run to a park, take off your shoes, and give it a try. For those of us who live in New England type winter weather, your gym may be a good spot to try it. Do not, however, try barefoot on a treadmill. The surface is too rough and the dynamics of the moving belt will make the experience uncomfortable.
As we weren’t brought up running barefoot, our un-tuned tender feet may need a gentle transition. Minimalist footwear like the VFF’s or the Nike Free can help. Because the demand for the VFF’s is so high, availability might be an issue. There is a temptation to order them online, but it is very important to try your first pair on for correct sizing.
A frequent error for many new minimalist runners is to do too much too soon. Because the dynamics of running barefoot are quite different, new muscles will be reawakened and can easily be strained. A common complaint is sore calf muscles. Be patient and the rewards will come.
Bare foot running may not be right for everyone, but there is an underlying concept that is important for all runners to consider. There is ample scientific proof that a mid-foot strike results in less impact than a heel strike, the suggested approach by the running shoe industry since the 70’s.
There are two programs that have been around for quite awhile that attempt to correct this inefficient heel strike approach – “Chi Running” and “Pose Running”. Both approaches reprogram the runner to be a mid foot striker with proper posture. The only problem for many who try it is that typical running shoes mask the impact of the heel strike which makes it too easy to fall back on old, bad habits.
Not so when running barefoot or with VFF’s. The body knows that hitting the heel wouldn’t be wise and forces the correct form. Training without running shoes just might be the right approach to learning to run correctly with running shoes!
The debate will continue, no doubt. More runners will experiment with bare-footing, no doubt. Will it be right for you? Perhaps. Watch young children who are just starting to walk…mid-foot strikers and barefoot! Maybe they know something we forgot.
With shoes or not, get out and go for a run. Thank you, Chris McDougal, for reminding us that it’s what we were born to do.

Run with an Open Mind and Strong Body

Run with an Open Mind and Strong Body
By tom licciardello

I’ve been running the roads for 35 years and it’s been a wonderful 32 years.

Three years ago, a knee injury nearly derailed my love affair with running. Preparing for Ironman Kona, my doctor discovered a small tear in my meniscus that required a “minor repair”. From that point onward, each run was a pain management challenge, and, frankly, not much fun.

The singular focus of Ironman got me through the first year, but the next two years really tested my resolve. It finally got to the point where I would run only in races and then need three or more days of recovery to calm the screaming knee. I was advised to discontinue running marathons. I chose a different path with some help from friends.

Few friends have had a bigger impact on my life than Dave McGillivray, best known as the Boston Marathon Race Director, but he is so much more. His athletic accomplishments have always inspired me, and he convinced me that I could compete in Ironman Kona. I decided to believe him, and he made my entry a reality, something for which I could never thank him adequately.

That decision led me to Sharon Johnson, my triathlon coach. She taught me that being a triathlete means being an endurance athlete, and that means developing the core strength to handle a 2.4 mile swim, 112 miles on a bike, and then a 26.2 mile run.

Sharon and my training buddies got me to do things I never dreamed possible. A lifelong “sinker”, Sharon taught me the basics and made me proficient enough to swim across and back Stiles Pond - twice!

My running background served me well on the bike, and I was able to reduce the frequency of runs to fit in all of the other training.

Then I was introduced to an intensive strength training program. I began to develop strength I hadn’t seen since my days as a college wrestler, and I began to look like a triathlete! Sharon Johnson was the task master that conditioned me to succeed in the seemingly impossible goal of competing at Ironman Kona in 2007.

But then, I had to face the worsening knee pain. My runs became less frequent and the pace became agonizingly slow. The transition from being an age group contender to a “back of the packer” was discouraging, but the ongoing triathlon training kept me in the game.

Determined to not abandon running, I found a physical therapist sleuth, Greg Poznick, who discovered a muscle imbalance that was the underlying aggravation to my knee. His help made me believe I might find the road back to my running life.

Then came Chris McDougal’s book, “Born to Run”. Not only did it convince me that it wasn’t running that hurt me, but that with proper running form I could run without pain. Running barefoot or with the Vibram Five Fingers forced me to abandon the “heel-toe” style and adopt the mid-foot strike that our bodies were designed to execute. I’m running with a smile again.

This old dog has been taken to school. What could have been an end to my lifelong love of running was saved by training as an endurance athlete. The bonus is that I have had the opportunity to open new doors to ongoing fitness. As runners, we need to run; but to remain in the game as athletes we need to train the entire body.

The calendar page tells me that we have begun the first month of the second decade of the second millennium. The page is as clean as is the view of the year, and that means that we have another opportunity to grasp all that life has to offer. Keep the adventurers coming, and make cross training part of your 2010 plan.


New Book Review
“Marathon” by Hal Higdon

A few years ago, one of my best friends, Dana Summers (editorial cartoonist for the Orlando Sentinel), collaborated with running maven, Hal Higdon, to write a children’s book entitled “Run, Dog, Run”. I got a chance to know Hal and read a number of his books including the best selling “Marathon: The Ultimate Training Guide”. Hal’s new release is “Marathon”, his first attempt at a novel.

I was fascinated by Hal’s novel depicting a behind the scenes look at the preparations leading to the 40,000 entrant “Lake City” marathon. Though the race director, Peter McDonald, and his event are inventions from the mind of Higdon, the tension and complexities of staging a major marathon are expertly captured. Part of Hal’s preparation, in fact, was being granted a great deal of behind the scene access to the Boston Marathon.

Juicing up the excitement is the mysterious “Celebrity X” – more famous than Oprah, a relatively unknown female contender, a world famous model who is running for charity, and American twins originally brought in as pacers who are cut free to run their own race. Each aspect not only creates an interesting twist, but complicates the task of directing the event.

If you haven’t had a chance to work on a major running event, read this book. You’ll have a new appreciation for the effort that goes into making a race successful. If you have volunteered on a major running event, read this book. You’ll recognize then thinly veiled characters in the book and appreciate the job Hal Higdon has done in capturing the essence in a totally entertaining way.

A Runner's Christmas List and Going Naked....December 2009

The Runner’s Christmas List and Going Naked
OK, first the naked part.
After reading Chris McDougal’s book, “Born to Run”, about the phenomenal running tribe, the Tarahumara Indians, I have been testing a “near” barefoot running style. I found running in the glove-like Vibram Five Finger KSO’s have brought the joy of running back into my life, and the thin Vibram soles give me the confidence to tackle the pavement. But going totally barefoot?
As my wife and I headed to Connecticut on Thanksgiving morning after the Feaster Five Race, I realized I had forgotten my trusty Vibram’s, and I had no traditional running shoes either.
Friday morning I faced the choice of not running or having my feet go totally naked. It was 45 degrees, raining, and a brisk wind was blowing. So I did what you might expect.
I headed out the door for my first truly barefoot run. I decided to be conservative and not go too far. 30 minutes later I returned with an ear to ear grin. No pain, my feet weren’t cold, and the police didn’t mistake me for a confused senior who had escaped from the home not wearing his shoes!
Now that Thanksgiving has passed, many runners are preparing their Christmas list. If you’re looking for ideas for your favorite runner, I’ve prepared a Wish List that should put a smile on any runner’s face.
Winter is the runner’s off-season when we have an opportunity to cross train, and there are lots of great products to help us. When the temperature drops and the snow flies, it’s still fun to get out for a run, but it’s time to gear for that as well. From most expensive to least, here’s my top-ten list:
1. The Computrainer
This cool piece of technology allows you to use your own bike and ride like you were outdoors. It analyzes everything about your technique and provides a 3D image on your computer monitor. Cycling is one of the best cross training methods for runners and this product promises and delivers amazing results. It’s VERY expensive at $1,600, but worth every cent.

2. YMCA Membership – If you’re fortunate enough to have a YMCA as good as my Andover/North Andover YMCA, join! The programs offered in strength training will make you a better athlete and better athletes make better runners. You’ll also get to meet other folks who appreciate a healthy lifestyle who may become new friends! It’s about $50 per month.
3. Garmin Forerunner 405
This heart rate monitor tracks your distance, pace and heart rate, then wirelessly sends the data to your computer for later analysis. The Garmin® Forerunner® 405CX features heart rate-based calorie computation and comes with a second wrist band suitable for smaller wrists. Incredible technology for those who want data – lots of data. Pricey at $350, but ever runner seems to want one. .
4. P90X – A DVD based strength training program that promises to get you “ripped” in 90 days
This is not a strength training program for beginners. It’s a hard-core program that will take strong athletes to the next level with a dozen different workouts done daily for 90 days. You’ll also need to buy a pull-up bar and a set of hand weights. It’s $145, but you’ll proudly show off that new physique as you walk down the beach next summer!
5. Yak Trax – Snow and ice covered roads won’t stop you with these cool “snow tires”.
Hard core runners will get out this winter no matter how bad the road conditions, so these wire wrapped, rubber mesh add-ons to your favorite running shoes will give you great traction. At $26.99, it’s a must have for snow challenged runners.
6. Road ID – Don’t leave home without one!
In case of an emergency, having contact and critical medical info can save your life. They come as dog tags, wrist bands, or shoe attachments. It’s well worth the $25 price.
7. “Born to Run” – This should be on every runner’s book list at $14.58.

8. Number Belt – Such a simple idea that triathletes use.
Every race I ran started with the scramble to find pins to attach the number to my shirt, the struggle to pin the number on straight, and then remembering to remove the number after the race to avoid the rust spots from the forgotten pins. No more since I started using my number belt. The number snaps on the belt, it fits comfortably, and there are no pins to damage my racing singlet. At $6.50, it’s a perfect stocking stuffer.
9. Chia Seeds – Remember Chia pets?
It turns out that those little seeds pack a powerful dose of antioxidants, and when a teaspoon of seeds are added to 8 ounces of water, it makes an better hydration drink than Gatorade! A bargain at $6 per pound. This is the “magic drink” of the Tarahumara Indians.
10. Inner Peace – Free! The greatest gift running can give is the contentment that comes from doing what our bodies were meant to do. Be an athlete – get out and run.
As 2009 winds down, it is a good time for all of us to reflect upon the good fortune we have found in our lives, and to look forward to 2010 as a year filled with opportunities to try new adventures, find ways to encourage others to become fit, and to remember that we were all born to run.

Born to Run or Born to Race?.....November 2009

Born to Run or Born to Race?
By Tom Licciardello

In 1980 there were 143,000 marathon finishers in the United States. In 2008 there were 425,000. When the numbers are tallied for 2009, I can assure you that the number will be even higher. As you might guess, record times have tumbled.

In 1977, when I ran my first marathon, the men’s world marathon record was 2:09:12, while the current record is Haile Gebrselassie’s incredible 2:03:59. For the women, it went from 2:34:47 to Paula Radcliffe’s phenomenal 2:15:25.

Equally astounding is the average pace of the all the participants. In 1980, the median time for men was 3:32 and for women it was 4:03. Last year, for men it was 4:16 and for women, 4:43. This statistic seems to contradict the trend in world records, and has become fodder for controversy among marathoners.

In the October 23rd edition of the New York Times, Adrienne Wald, the women’s cross-country coach at the college of New Rochelle was quoted as saying, “It’s a joke to run a marathon by walking every other mile or by finishing in six, seven, eight hours. It used to be that running a marathon was worth something – there used to be pride saying that you ran a marathon, but not anymore”.

The article goes on to point out that “purists” believe that slow runners have “ruined the marathon’s mystique”. Among the complainers was a woman who completed the Baltimore marathon in 4:05. My, how times have changed.

In 1983, my wife, Lyn, ran her personal best marathon in 3:43, and three years later competed in the Boston Marathon completing the event in 4:13, well within the current acceptable standard of the Times defined “purists”. Don’t try to find her results in the official Boston Marathon listings, however. In 1986, the clock was turned off at three and a half hours.

Had that standard applied in the 2009 running of the Boston Marathon, only 7,467 of the 22,843 official finishers would have been recorded – 2/3rds of the field would have been listed as DNF (did not finish), including the 4:05 “purist” from the New York Times article had she run.

Dave McGillivray, Boston’s race director, understands how this issue affects race directors. As race fields grow and finishing times slow, care must be given to provide adequate support to the runners and be sensitive to the demands of the communities through which the race is run. Road closures for races are tolerated, but required re-openings can make runner’s safety compromised. Many events like Boston have instituted time limits, typically 6 hours.

To be fair to all, communication is the key. According to McGillivray, "It's all in the preparation and communications. A race has to determine up front what its desires and capacities are. Every race has different constraints and limitations. The key is to determine those up front and communicate them to all the participants well in advance. Likewise, runners / participants must know their ability levels and limitations. They should choose races that state time limits within their means and reach. To participate in races where they know up front they will not be able to make the cut off times is not doing any one any good. We all can co-exist nicely if we are clear on the guidelines and simply follow them."

While race directors have to face numerous logistical issues with handling ever increasing participant numbers and slower paces, there remains the question as to why so many casual joggers become obsessed with the notion of running a marathon. It can’t just be for the commemorative tee shirt and medal. Perhaps it’s more elemental.

Again, I find I must refer to Chris McDougall’s recent bestselling book, “Born to Run”. In his book he cites numerous anthropological studies that argue that man was, indeed, born to run, and run for a long time.

Early Homo sapiens survived by a new technique of hunting – running down prey that simply couldn’t run longer than the hunter. In studying tribes that still use the hunting-by-attrition technique, the typical chase lasts about five hours before the intended prey gives up. Is it coincidence that most marathoners can complete their hunt for the finish line in five hours?

If McDougal, anthropologists, and exercise physiologist are correct, then going for a five hour run isn’t “mystical”, it’s what we were born to do.

In an age where childhood obesity is at an all time high, the cost of healthcare is soaring, and we are desperately seeking methods to promote better health, perhaps getting more of us to do what we were born to do is the best answer. Baring an obvious physical limitation, the next time someone tells you that they simply can’t run, remind him that we were all born to run. And you sub-5 hour marathoners, be nice to your fellow hunters!

Free the Feet!....October 2009

Free the Feet


At the dawn of man, Cro-Magnon and Homo Sapiens stood together at a cross road. Cro-Magnon, the larger and stronger went left while our ancestors took the road less traveled, as Robert Frost would say. Within 100,000 years Cro-Magnon Man disappeared. Why? Because we were born to run.

Our ability to run great distances made us hunters of attrition. We couldn’t overpower our prey as did Cro-Magnon, nor could we out-sprint them, but we could outlast them! When the antelope dropped to his knees with fatigue, we were there to take the prize.

As we runners evolved, our need to chase prey may have diminished, but our innate desire to run for a “prize” has not. Now we run for sport, not for food, and our prize is setting a PR (personal record) for a given distance.

In our pursuit of PR’s, we have sought the help of running shoe design and research engineers to develop new shoes that will help us run faster. It’s not hard to spend more than $150 on these engineering marvels. But there are a growing number of runners who believe we may have gone too far.

In last month’s article, I reviewed the must read book, “Born to Run”, in which Chris McDougal studies the amazing runners of the Tarahumara tribe from Mexico’s Copper Canyon. Wearing little more than thin leather sandals, they run incredible distances day after day well into old age without incurring the injuries that we well shod runners suffer. McDougal’s conclusion is that well cushioned shoes are more likely to cause running injuries than prevent them.

Intrigued, I set out to personally test the theory that less is more.

Abandoning everything that I have been told about proper training shoes in the past 34 years, I bought a pair of Vibram Five Finger KSO’s. These strange shoes look like a glove for feet with individual “fingers” for each toe. The sole is no more than a thin layer of flexible vibram outsole material – hardly the typical design for a running shoe.

I found the minimalist design incredibly comfortable from the moment I put them on. It was like walking barefoot, but the real test was taking them out for a run.

Amazingly, they proved to be extraordinarily comfortable. The lack of heel cushioning was not a problem as I realized that my footfall naturally became more of a mid-foot strike. Each step was well cushioned by the foot’s own internal shock absorbing structure. That is the intriguing part of this approach. Less shock with less shoe cushioning, means fewer injuries.

I have since run on roads, trails, and the track on a cruise ship. Not only have I enjoyed every run, but these funny shoes are a real conversation starter!

I have done a bit of research on the concept of barefoot running and have learned that there is quite a large movement of runners who have found the surprising benefits of no, or nearly no, running shoes.

A word of caution. Should you decide to test the bare foot approach, get the Vibram Five Finger shoes. Our tender feet simply aren’t tough enough to take on pavement. Take it slowly; it takes some time for the muscles that have been underutilized to be reawakened.

For those who find the concept interesting, but the leap to Five Fingers too far, consider training in racing shoes. There is more cushioning but without the additional structure that accompanies the standard training shoe.

Of course, every runner has to find what works best. But there is one thing that is certain – we were born to run. The saying at the Dipsea Ultra Marathon is “You don’t stop running because you get old, you get old because you stop running”.

It’s fall, the very best season to run. Whether you lace up running shoes or not, get out there and run!

Leave No Tracks...September 2009

Leave No Tracks


I’ve been running for a lot of years, and it is one of my passions. The problem is that, like a lot of runners with lots of miles on the odometer, I’m constantly battling injuries.

On more than one occasion I have been told by a doctor to give up the thought of running another marathon. The first time was 76 marathons ago; the most recent was this past Boston Marathon, my 33rd consecutive and 86th total.

Having reduced my running to two or three times per week, I’ve relied on alternative training to keep in shape, but I would still like to run more, run faster, and run farther. I want to run like I did twenty years ago! Of course, that’s an impossible dream. Or is it?

I just read Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen, by Christopher McDougall. This is a “must read” book that just might change everything we think we know about running.

McDougall sets out to learn why, despite the vast amount of sports medicine research and product development by running shoe companies, 8 out of 10 runners suffer a running injury every year.

After reading of a 55 year old Indian runner from an obscure tribe in Mexico who won a 100 mile trail race in the Rockies wearing a tunic and a pair of flimsy leather sandals, he decided to study this tribe of legendary runners.

The resulting book is a fascinating combination of the tale of the amazing runners of the Tarahumara Indians of Mexico’s Copper Canyons, anthropologic research, and running science. Once you start this book, you’ll have a hard time putting it down.

McDougall’s intense desire to learn the ways of the Tarahumara leads him on a life changing adventure that opens his eyes to the true spirit of man’s natural abilities as runners. Armed with the knowledge he gained from studying this ancient tribe, he back tests the spirit with science and history. The result is an eye opening story that is funny, inspiring, and masterfully told.

The Tarahumara’s way of life is centered on running – long distance running – running longer than a marathon for days on end from a very early age throughout their lives. Their footwear is simple leather sandals, and they run with a contentment that contrasts with the grimace we sometimes see on the faces of our runners.

McDougall seeks to learn to run with the same free spirit and joy. His first lesson is to run quietly – to leave no tracks. How is that possible?

Well, it appears that we’ve been lead down the wrong path by the running shoe industry! Armed with anthropologic research and current sports medicine science, it appears that our reliance on heel to toe running is contrary to the way we’ve evolved.
Consider this. If you jumped off a wall, would you land on your heels?

McDougall takes us back to the moment it all changed. Bill Bowerman, co-founder of Nike, is the villain. After training with the legendary New Zealand coach, Arthur Lydiard, in 1962 (prior to that he had no running experience!), Bowerman became a running convert and wrote the best selling book, Jogging.

While Lydiard advocated barefoot running, Bowerman decided he could “improve on nature” and make a buck by creating a shoe that would allow a runner to extend his stride by hitting heel first. The result was the first Nike running shoe, the Cortez, followed by the Nike Waffle Trainer – my first running shoe! The more significant result was a trail of injured runners.

I won’t spoil the full tale that McDougall weaves, but I will say that the implication for us runners is that, with proper technique, we can run forever, we can run long, and we can run with the contented smiles that the Tarahumara wear.

Read the book. After more than 33 years of running and being told I need to think about doing less, it has changed my outlook. I’m wearing that contented smile, trying to emulate the techniques described in the book, and I believe that my best running lies ahead.

I did a barefoot out and back run on the beach today. On the way back, I looked for my footprints. I could barely find them. Maybe I’m on the right track.