BFR Technique and Running Efficiency

mido

Barefooters
May 19, 2019
59
80
18
37
Brest, France
Hi,

It has been now several months since I started running barefoot, and I've tried to religiously follow Ken Bob's guidance (bent knees, upright posture, lift the feet,...)

During my early stages of BFR, I practiced on a variety of terrain, mostly on gravel trails (as advised by KB) and asphalt. Today I can easily manage running a couple of miles on gravel trails and even more on asphalt.

My next step is to build up the distance so as to be able to run a full half-marathon barefoot (road running). Surprizingly, I'm feeling that my running requires more effort than when I used to run shod!

I regularly use a Heart Rate Monitor when I train for a race, so I decided to use it during my last 30min barefoot run. At easy pace, I noticed that at the same heart rate, my pace was about 1min/mile higher than it was back in the days I was training shod! What a loss of running efficiency!

Why??

I expected at least that not having the shoe weight of my feet would make me a more efficient runner, but that's not enough.

Barefoot running requires much more focus than shod running, and focus consumes energy.

Cadence is also a concern: running barefoot has naturally increased my cadence from 170-175 (shod) to 180-185. However, I suspect that contrary to was is commonly said, higher cadence increases effort due to higher rate of muscle activation (hence higher heart rate).

Finally, I can't really feel my so-called "springs" (bent knees) propel me effortless. Although I'm trying to stick to Ken Bob's principles of barefoot running ("lift the feet, don't push"), moving forward still requires effort!

Any thoughts?

How can I retrieve, or even exceed, my shod running efficiency?

Did it feel like the same as you were transitioning from shod to barefoot running?
 
Finally, I can't really feel my so-called "springs" (bent knees) propel me effortless. Although I'm trying to stick to Ken Bob's principles of barefoot running ("lift the feet, don't push"), moving forward still requires effort!

This is likely the problem. That cue works well for preventing injury, reducing the overstride, and allowing running over tougher surfaces, but it leads to much lower efficiency. If you want to be efficient, you must have springs barefoot. Be aware that it increases the forces your forefoot must deal with, so your range of runable surfaces will be reduced. Note - you're still not going to be pushing, there isn't enough time to react to the landing, it's more like you pre-activate the right muscles at the right time and then bounce off the ground. It's hard to describe in words, but once you feel it, it's obvious.

Did it feel like the same as you were transitioning from shod to barefoot running?

I was a heel-striker who could tell the difference between concrete and asphalt with a blindfold on, so no. :)
 
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about cadence, most of the elite runners run with 190+ bpm I would say

I think bare feet on asphalt are teaching us how to become efficient,
but, in my own case, it took me maybe six month or one year to really feel the momentum, the efficience... everytime I run barefoot on asphalt I'm exploring, discovering...
 
I think bare feet on asphalt are teaching us how to become efficient,
but, in my own case, it took me maybe six month or one year to really feel the momentum, the efficience... everytime I run barefoot on asphalt I'm exploring, discovering...

Well said, definitely a learning curve involved but so very worth it.

The spring feeling is definitely easier on grass and the trails I run, on pavement/concrete it can require a bit more attention, particularly later in a run when energy is waning a bit.

When I’m next asked about running barefoot I’m going to have to add “...exploring, discovering...” as that’s very much what I’m doing.
 
The relax queue is also important. I notice that my pulse goes and keeps up when I forget to relax.
I associate being tense while running to be like holding a plank and I get tired with those ;)
 
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Well, yesterday I did some speed workout on track. Feeling the spring effect seems easier to me at higher pace, but I'd like to be able to feel those springs also at a much lower pace like jogging or marathon pace.

Does anyone can feel those springs on a rougher surface than smooth asphalt? Indeed, the rougher the terrain is, the more difficult it is to stay relaxed
 
Well, yesterday I did some speed workout on track. Feeling the spring effect seems easier to me at higher pace, but I'd like to be able to feel those springs also at a much lower pace like jogging or marathon pace.

Does anyone can feel those springs on a rougher surface than smooth asphalt? Indeed, the rougher the terrain is, the more difficult it is to stay relaxed

I can feel them on a gravel bike path. If it gets rougher than that, I can't handle it. I've found a cue that works for me and my messed up back - I broke it 37 years ago and then blew out a disk 20 years ago which caused severe pinching of a nerve and an uneven gait, gluteal amnesia, the works. When I focus on giving my left hip a smooth ride in the stance position, everything clicks. Not a soft ride, but a smooth ride. Tensing my leg enough to prevent any jolt at my hip joint does the trick and I bounce right off the ground. Whatever cue that works for you will be different. You want to be relaxed, yes, but appropriately so. Having your body flopping around instead of being balanced in a position of power with enough integrity to make use of the rebound costs you energy. The correct muscles must tense at the correct time and then relax at other times. There's nothing static about it and planks are of very limited use. They build strength, but the strength you need is timing dependent. It's an issue of coordination. Running is a skill and learning to run by reading about it is like learning to dance by reading about it. It's not easy, but it is rewarding.