Try this… Get up, take off your shoes, walk down the hall, and come back. But wait, as you walk, pay attention to your stride. How do you step?
Watching a CBS news story on running last fall, I realized that good (safe) runners make an effort to pick up their knees and then gently place their forefoot back on the ground directly in front of and underneath their bodies in motion. They don’t stride way out ahead or scuff their heels underneath, but rather they make a perfect rotation of the hip and knee joint, almost like peddling a bicycle without being on it. The very next day, after I saw the news, I encountered a runner in town doing exactly that, lifting his knees, gently setting down, pushing off , and kicking backward (like scraping gum off the bottom of his foot), all the while rhythmically pumping his arms. It all happens fast but is wonderfully fluid. No pounding — just whirl, pump, chug, and glide.
That week I saw another runner do the same, and then another. Once you notice or are taught a new spec of knowledge, whatever it may be, suddenly it seems to be everywhere, rushing to greet you like a new BFF. Is it the “Universe” talking to you? Maybe. Me, I usually listen, and then research, and then discuss. The knees-up-foot scraping-running-style is no exception. When it comes to biomechanics, listening in order to save our joints for quality of life is enormously important.
What I’ve learned over the last year is that the best way to get your body to comply with this running style almost automatically is to run barefoot (or with minimal shoe protection). You heard me, BARE FOOT. Since winter is upon us now, this may not be the best time to try it, but let it be known, barefoot running is no longer considered a fad. It is a reawakening and there is much to be learned about its merits. We won’t go into the concept too deeply right now, but suffice it to say, how we walk and run without shoes is how we ought to do so at all times
I was reminded of this twice in that BFF week. Once at a high school—it’s clear that teenagers are supreme scuffers. Second, when I realized I TOO scuff along the road, walking or running, all day long. Horrors! It’s lazy and it breeds an Eeyore-like air in my gait, leading to an attitude of overall malaise or lack of confidence. Plus, I decided it’s got to be unattractive.
So when next I went for my meager morning run (that week it was at a 15-minute-mile pace with Harry the corgi – who does not scuff, but is a very busy sniffer), I decided to, yes indeed, take notice of my knees. I finally realized why my teenagers like to say, “You don’t run, Gillian, you scoot.” They’re right (little buggers). I scuffle along practically dragging my body through space, making my legs do as little work as possible. This is my default stride. Ugh. Even Harry was pleading, “pick up your feet!”
So I did.
Knees up, spring in my step, wheeling my hips around, an immediate transformation occurred…
My shoulders went back, my head lifted, and there I was, looking out and about, soaking in the scenery. What a difference. Rather than hunching over, eyes bearing down on the pavement, all the while muttering, “this is hard, and why did I have that extra helping at dinner last night,” I was surveying the world in my own little movie. Harry was happy too, prancing just a little prettier, as if to say, “look at us. Aren’t we magnificent?”
Okay, so maybe we weren’t magnificent. I’ll even concede that I might have looked a tad silly. But here’s the deal… As my friend and colleague Patty likes to say… Behavior breeds behavior. The ripple effect of perky knees made all else perky. Even if for just a moment, and even if only in my mind, it was long enough to put a smile on my face and get my tired body back home. Better yet, because I ended with a smile, I found myself looking forward to the next run. There’s that old cliché, “sometimes you have to fake it to make it.”
I am a convert to this cliché’s wisdom.
Oh, and by the way, the “make it” part of this turns out to be that I burned more calories with the knee lift (higher heart rate, great effort in muscle contractions). I was sore in my calves, hips and behind, and, again, I can’t stress this enough, I was sunnier. And for the serious number people out there, my 15-minute mile became a 13-minute mile. None of the run, however, felt any harder than any other day. How about that?
How about you now?
If you do try lifting your knees in a very crowded place, I suggest a caveat or two: 1) too high and you might get some funny stares, and 2) avoid making eye contact with people when you have a goofy grin on your face. Just kidding. The point is, you may feel awkward at first but that’s the “fake it” part. Set it aside to experience the good (the “make it”).
So pick up your knees this week, even if it’s just enough to keep your heels from scuffing. Boots make this harder than usual so it will be a special challenge this winter. Seriously, try it, though! I’m not talking bandleader high knees. Just pick up and gently step down on your forefoot. Lead with your hips, shoulders back, chest up, and the rest will follow. Go just a short distance at a time and watch what happens to your posture.
Let us know how it feels.
For more on the barefoot running phenomenon, check out the carefully researched best seller, Born To Run by Chris McDougal.
And “Wired” magazine’s article on Vibram shoes with tips to get started. Beginners take note: start very small and go slowly to build up strength in your feet. This website page has a brief getting started sidebar.
And Vibram’s FiveFinger shoes — these can still be worn in winter with a good pair of toe socks (I wear Vibram’s Trek one size up with Injinji’s thickest toe sock and it’s a blast kicking through the Vermont snow, feeling like a little kid!)