RunnerDude Chats with Zola Budd

Excitement doesn't do justice in describing how I felt when I found out a few months ago that Zola Pieterse (better known by her maiden name, Zola Budd) agreed to do an interview with me. I was elated. I've followed Budd and her story ever since the '84 Olympcis. You see, 1984 was the year I started running. It was also the year I ran my first 10K. The 1984 Olympics were very motivating to me as I began to experience my budding new love for running. Zola intrigued me during those games because of her barefoot running. Today barefoot running is all the rage, but back in the 80s it was pretty much unheard of (in the states that is). In South Africa, Zola's birthplace and childhood home, barefoot running was a way of life. Not only did her barefoot running captivate me, the fact that she was about my age was pretty cool too.

Zola's name became a household word in 1984 when at 17 she broke the women's 5000m world record. Her time was 15:01.83. Unfortunately because the race took place in South Africa, which at that point was excluded from international athletics competition due to its apartheid policy, the IAAF (International Amateur Athletic Federation) did not acknowledge Zola's time as an official world record. But in 1985, Zola came back officially claiming the title while representing Great Britain with a finishing time of 14:48.07. Zola also has two world cross country titles and numerous other track victories.

Zola's running achievements are often overshadowed by an incident during the '84 Olympics when fellow runner Mary Decker-Slaney collided with Zola during the 3000m race resulting in Mary falling and being unable to finish the race. While originally in the lead, Zola, finished the race 7th. Zola was initially unfairly blamed for the incident, but the IAAF jury found that Zola was not responsible for the collision and years later Decker was quoted as saying, “The reason I fell, some people think she tripped me deliberately. I happen to know that wasn’t the case at all. The reason I fell is because I am and was very inexperienced in running in a pack."(reference)

Today Zola (45 years-old) is a volunteer coach at Coastal Carolina College near Myrtle Beach, S.C. She married Michael Pieterse in 1989 and they have three children (a daughter and twin sons). All the while, Zola has continued to run.

Read on to learn more about this amazing woman.

RD: Your birthplace is South Africa. Where are you located now?
Zola: We now live in Myrtle Beach, SC, USA.

RD: Many know of Zola Budd, the young barefoot runner of the 80s who at 17, broke the women's 5000meter world record with a time of 15:01.83. Others remember the Apartheid era of South Africa, during the time you first began to make a name for yourself in the running world. And still others remember the incident with Mary Decker. I’d like to know more about the young Zola growing up in South Africa. What was life like as a youngster?
Zola: I grew up on a small holding surrounded by veld (grasslands of South Africa) and lots of space to play outdoors. We had all sorts of animals and I spent most of my time outside playing games with the local black kids. We lived out of town and my only friends were the farm workers’ kids I grew up with. It was a life close to nature and I loved it.

RD: Your older sister, Jenny, played a big role in your early life and if what I’ve read is correct, you started running as a child, because Jenny was a runner. While in your early teens, Jenny died from melanoma. Tell me more about this special older sister. How did she impact your life?
Zola: When I was born, my mom was very ill. Jenny took care of me and I called her mom before I called my real mom, mom! She had a profound influence on my life. She was a very strong willed person but with a lot of compassion. Her absence left a big void in my life. I still think of her every day.

RD: Your father often got criticized for pushing you too hard in your running. You’ve many times described how your father wanted you to do well, and succeed as a runner, but that he wasn’t what the press made him out to be. What kind of man was your father? How would you describe your relationship with him?
Zola: When I think of my dad I always have fond memories of us spending time outdoors with the animals. He loved chickens and had all these cages with chickens. He loved nature and we would talk about anything and everything while we were together.

My dad never pushed me in my running. I was the one who had to wake them up in the morning to take me running, otherwise I wouldn’t have got to training. It was an unwritten rule in our house, that I decide if I want to train or not. My father did interfere with the business side of my running and that is where our relationship went sour. It is a valuable lesson I learnt not to repeat with my own kids and that is to give them enough freedom to be who they want to be.

RD: I was just about a year older than you when you came onto the running scene. I think because of all the politics that surrounded much of your early career that many think you were older than you were at the time. I think of my 15-year-old daughter and 19-year-old son and can’t even fathom either one of them having to deal with the normal stress of world-class competitive running much less being the focus of so much attention, much of which really had nothing to do with you as a person, but just the situation and the politics of the time. What do you think helped you persevere though that time period?
Zola: I think my faith. I realized early in life that nothing is as important as your faith in God. It was and still is a rock to my life. The other factor is the way I perceived life. I still think of myself as that little barefoot girl growing up on a farm surrounded by animals. That is who I am and not the runner per se.

RD: Looking back upon your running career? What if any might you change or wish would have happened?
Zola: I would not have competed in the 84 Olympics. Maybe the World Juniors first before moving up to the big league.

RD: You were a barefoot runner well before the recent barefoot craze. You’ve mentioned many times that running barefoot was the norm growing up in South Africa and that it was just the natural thing for you to do when running competitively. What do you think about the recent focus on barefoot running? Do you run in shoes today?
Zola: I do run in shoes today. I got injured in 1986 and started wearing orthotics in my shoes and stopped running barefoot. I am slowly getting back to training barefoot on the grass and track again. Running barefoot is great, but you have to be careful. Growing up in SA we went barefoot all the time so our foot muscles were very strong. Living in the US where kids are forced to wear shoes, their foot muscles do not develop as they are supposed to so when you try running barefoot as an adult, it can cause serious injuries if you're not careful.

My advice is to be very conservative in your approach to barefoot running. I never ran barefoot on the road and don’t know how one can do that with all the glass and other dangerous objects around.

RD: Are your children runners? What kind of advice do you give your children in regards to running? Do you coach them or are you just Mom?
Zola: My oldest daughter runs cross country and my youngest just for fun. I will encourage them to be busy but never to be competitive runners. Life is too short and there are just too many other things to do than running. I encourage them to use running as a tool to stay healthy and promote a healthy attitude to life, not to be competitive.

RD: You have so many running accomplishments, but which one or ones to you consider your biggest running accomplishment? Why?
Zola: Probably the European Cup in Moscow in 1985 which I won and out-sprinted Zaitseva, the Russian.

RD: You are still a very competitive runner. In 2009 you ran and won the women’s division of the Dasani Half Marathon in Myrtle Beach, SC a time of 1:20:41. What’s ahead on your running calendar?
Zola: I want to do the world Masters cross country this year and a marathon at the end of the year. Next year I would love to do the Comrades in SA, just to finish, not competitive. And I am thinking of something completely different, like the Ironman.

RD: What do you enjoy now most about running? Is this different from your youth?
Zola: I love being outdoors in nature. I love running in the woods in Myrtle Beach, as well as on the dust roads around my home town. I just love being outside and smelling the different seasons and hearing my own footsteps on the dirt. It is very spiritual. I have seen amazing nature scenes when running.

RD: Are you a lone runner or do you run with a group?
Zola: I mostly run on my own. Because of my kids’ schedule and my work, I have to squeeze in time between travel and kids.

RD: What are your favorite training foods?
Zola: I have never been on a special diet, but I love tea and toast with peanut butter and apricot jam.

RD: What’s the funniest or oddest thing that’s happened to you while on a run?
Zola: While on an early morning run I ran past a truck next to a road close to our house. It was an out and back route. I greeted the guys very friendly but I noticed they were a bit tense. When I came back on the same route they were still next to the road. When I got home my neighbour phoned and asked if I heard the shots. The guys in the truck just robbed a van from the bank which I had just passed a few minutes back. That is South Africa.

RD: Do you have a favorite brand of running shoe? Which model? Why?
Zola: I love my Newtons, the reason being that they simulate barefoot running. I love the Gravity the most because it really gets you on your forefoot and the fact that I can get about 1500k’s out of them!

RD: What’s your favorite race distance(s) today? Do you have a favorite race you run each year?
Zola: My favourite distance is an 8k. That’s why I love cross country so much. I would love to run our Free State Cross Country Champs every year back in Bloemfontein, SA, but alas it is not always possible.

RD: If you were speaking to a group of kids, non-runners, or runner wannabes and trying to encourage them to run, what would you say?
Zola: I would encourage each and everyone to find their own special reason why they want to run. Not everybody is competitive or want to be the best. A lot of kids enjoy the friendships that develop during running, for others it is the fact that you do not have to worry about your weight, etc. It is important for every kid to have his/her own goals and reasons to run and you as a coach should accommodate this and help the kid grow in his/her goals.

RD: We’ve covered a lot. What’s one more thing you’d like to say to the readers and your fans?
Zola: What I am most proud about my running is that after 30 years I am still active and running and competing in my age group. I started running seriously at the age of 14 and I turned 45 last month and I am still looking forward to running and racing.

RD: Zola, you’re an amazing woman and athlete and a true inspiration. We’ll be rooting for you as you achieve your goals of world masters cross country, a marathon at the end of the year, and possibly Comrades!

Free the Tootsies!

Barefoot running. It's gaining in popularity. Bring up barefoot running in a conversation with runners and it can be a hot topic. For the most part, runners are very loyal to their shoes. As with most anything, when the traditional way of doing something is questioned or changed, camps form and sides are taken.
-
I've said it before and I'll continue to say it...my philosophy of running is, "if it works for you, then do it." If someone has had 30 years of injury-free running in shoes, then I doubt he's doing anything wrong. And on the flip side, if someone has had injury, after injury, after injury running in shoes, then switches to running barefoot and suddenly is injury free, then it would appear that he's done something right. If it looks like a peach, and smells like a peach, it must be a peach.
-
The latter scenario, just happens to represent what happened to a buddy of mine Josh—Barefoot Josh. Josh has been running barefoot about a year and he's logged around 1,000 miles. (His barefoot miles don't include runs in which he wears socks, Vibram Five Fingers or other minimalist shoes.) He's also run a marathon and several shorter races barefoot. To read more about Josh's journey into barefoot running [click here].

Josh shared his love of barefoot running as well as proper barefoot running technique in a workshop at my fitness studio—RunnerDude's Fitness. I myself am a "taker and a maker"....I take bits and pieces of techniques from here and bits and pieces of knowledge from there and make my own home brew of running that seems to work for me. Because of a nerve problem in my right forefoot (Morton's neuroma), I'm not able to run barefoot. I guess, I could try running with one foot shod and one foot bare, but I'm thinking that may not work out too well. I may yet give one of the minimalist shoes a try, but until then, I've been incorporating many of the running form techniques advocated by barefoot runners into my own running, such as a shorter stride, more of a forefoot/midfoot strike, and a lighter more lifting motion of the foot instead of pounding the ground.

The one thing I'm not able to experience nor are minimalist runners is how true barefoot running can help a runner figure out what he/she is doing wrong by learning to "read" what their feet are telling them with each foot strike. Josh does a great job of explaining this in his workshop. Your feet become little sensors kind of like the ones in the fancy cars that tell you when somethings in the road ahead of you or when your tires are going flat. Your feet sensors can give the barefoot runner immediate feedback so that he/she can immediately make changes while running and hopefully avoid injury.

So, is barefoot running for you? Only you can tell. Give it a try and see what you think. Start slow and go short. Work your way up in distance and speed. Be patient. You may be surprised with the results.

Check out the video clip below taken from Josh's Barefoot Running Workshop at RunnerDude's Fitness.

RunnerDude's Runner of the Week: Bob

For this week's interview, we've traveled from Mexico all they way to New Jersey! Bob is a wonderful example of how even if you've been running for years, you can change it up and keep it fresh and fun! Bob has a great story to tell!

Featured Runner: Bob or @downtownrunner (on Twitter)

RD: Hey Bob, your Twitter username is @downtownrunner. Tell me a little about that.

Bob: I have a blog with a similar name http://www.downtown-runner.com/ where I talk about running (often barefoot) in lower Manhattan.

RD: Where are you from?

Bob: I was born and raised in San Diego, CA. But now I live in New Jersey (Joisey for short).

RD: Share a little about yourself. What do you do for a living? Hobbies?

Bob: I am 51, happily married to a wonderful lady, and am the father of four grown kids. I manage a technology department for an agency in Lower Manhattan, New York City. After God, my wife and kids, my two passions are running and photography. I'm your basic geek, from a long line of geeks.

RD: How long have you been running?

Bob: 35 years.

RD: When did you start running?

Bob: In high school gym class our coach gave a little talk about heart disease and a famous study about a group of firefighters. Those that ran were a lot healthier. So I decided to go out for the cross country team. I was never very good (read fast) but it was good for me and a lot of my friends were on the team too so it was fun.

RD: What do you enjoy most about running?

Bob: The feeling of accomplishment and knowing that I'm doing something that is good for my health.

RD: What are your favorite training foods?

Bob: This is a tough one. Does ice cream count? I like to eat (too much). So much to choose from. Let's see, some of them would be yogurt, almonds, chili, and chia seeds. Oh, and Clif bars, peanut butter crunch. :)

RD: Are you a lone runner or do you run with some buddies? What do you like about each?

Bob: I almost always run alone. It's not that I wouldn't enjoy running with a group, but my schedule and situation makes it difficult. I often run during my lunch break which is unpredictable from day to day. I don't mind being alone though. Usually I listen to music, think, clear my head, etc. Recently I've become much more aware of things like form, breathing techniques, etc. So there is plenty to think about and work on.

RD: What’s the funniest or oddest thing that’s happened to you while on a run?

Bob: I'm probably boring on this one. Although, there was that one time I almost got trampled. I live in a fairly densely populated suburb, far from any woods. One morning I was out running through town before dawn. I was crossing a tiny brook via a road bridge when out of nowhere came a big buck deer. He bounded across the road toward me. Just before he reached the sidewalk he turned slightly and then jumped the railing and disappeared. In 18 years of living here I've never seen a deer again. But probably the best thing that happens now is the looks that I get when I come running down the street or sidewalks of NYC with my winter gear on and no shoes. Everyone all bundled up with their earmuffs, over coats, and Ugg boots all wide eyed because they can't understand why someone would willingly be barefoot. And running. And smiling. And enjoying every second of it. Priceless.

RD: What’s your biggest running accomplishment? Why?

Bob: There are probably two equally important (to me) accomplishments. The first was my first half marathon. That was during college, back when there were very few races. My roommate and I ran the race. I don't even remember my time. But at the moment it was a major confidence builder, not only with running but in other ways too. Difficult things in my life seemed less daunting.The other accomplishment would be recently transitioning from shod to barefoot/minimalist running. It wasn't an easy thing for these feet and calves to adjust after 34 years of conventional shoes. I had daily pain for about 2 months as the muscles, tendons, and blood supply developed. I almost gave up. But I kept at it and studied how others had done the same thing. Now, on the other side of the transition, I feel like I've had an epiphany of sorts. Like a whole new world to explore. Like I've learned how to run all over again.

RD: Do you have a favorite brand of running shoe? Silly question, I suppose since you run barefoot, but do you have a favorite shoe or minimalist shoe?

Bob: Almost a year ago I heard about barefoot running. Along with thousands of others I then read Born to Run. So I bought a pair of Vibram Five Fingers. I've never looked back. I run barefoot when I can, in VFFs when I can't. I haven't worn conventional shoes in about 6 months or so. In fact, my old shoes don't fit now because my feet have grown stronger and my toes have straightened out.Recently I bought a second pair of VFFs which I wear almost every day to work. They are super comfortable and light, and help continue the process of the strengthening of my feet and ankles.

RD: What’s your favorite race distance(s)? Do you have a favorite race you run each year?

Bob: I'm probably best at 10K. I find I get a second wind at about 4 miles which serves me well at that race distance. My town here in NJ has an annual 5K that I always run. It's fairly small but its still fun. It's in April so its a good start to the racing season. I am starting training now for a half marathon in May and then hopefully my first marathon in the Fall.

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?

Bob: I'd tell them they will get back more from running than they put into it. That if they start out slow, stick with it for 2-3 months, there is no way they will regret it. But make it fun. Don't push it.

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.

Bob: Not too much else, except thanks to the RunnerDude for his blog and this opportunity to say hi to his readers. If anyone has any questions feel free to contact me through my blog.

Thanks Bob!

If you'd like to be featured as a weekly runner or you know of someone that would make a good candidate, email me at runnerdudeblog@yahoo.com.

Happy Running!
RunnerDude

Knees, Knees, Woe the Knees

In two recent posts, I shared two main causes of knee pain for runners—Iliotibial Band Syndrome and muscle imbalance. There are a few other culprits that may be worth checking out if you've addressed the other two causes and you're still having problems—overpronation and leg-length discrepancy.

Almost every runner pronates to some degree. This is normal, but when a runner overpronates sometimes it can cause problems. There's a really simple test you can do to determine if you over-pronate. All you need is a brown paper grocery bag, a cotton ball, and some cooking oil. Lay the bag flat on the floor. Using a cotton ball, spread a thin layer of cooking oil on the bottom of both feet (bare). Next, carefully step onto the bag to make a set of footprints. Now examine your prints and compare them to the illustration. If you have a solid print, you're what is known as an overpronator. Ever heard of the term "flat-foot?" That's you. If you have slight curve in the middle of your print, you're neutral. If you have a very significant curve in the middle of your prints, you're a underpronator or supinator.

Now having said all of that, not everyone fits perfectly into a category. For example, I have running friends who have flat feet but have a neutral gate and I have running buddies who have high arches that overpronate. Having a gate analysis done where someone observes your actual running gate is the best method for determining your specific gate. Many local running stores as well as sports medicine doctors can examine your gate and help you determine the best running shoe for you.

If you determine that you do overpronate, make sure you use shoes that offer more anti-pronation features. The key word to look for in the shoe description is "stability." If you've tried stability shoes and still have problems, you may want to consult your sports doc and see if orthodics are in order. The sports doc can also help rule out other knee problems that might be causing the pain.

Another possibility for your knee pain could be leg-length discrepancy (one leg shorter than the other). My good friend Gary has been a runner for many years. But a year or so ago, he started having problems with his knees, especially when he upped his mileage. It got so bad that he had to stop running for a while. He went to his sports doc and discovered he actually had one leg longer than the other.

I did a little research and come-to-find-out leg-length difference is often a factor in knee pain. The reason it's a problem is because your body will try to compensate for the discrepancy. For example, your body may try to flatten the foot, drop the hip, or bend the knee to try and make up for the difference in length—all of which adds pressure on the knee.

Putting an orthodic such as a heel raise in the shoe of the shorter leg may be the answer, but you need to have a sports doc determine the cause of the discrepancy first. The difference in length could be something the person was born with and never really noticed until (like my friend) the mileage was upped and the pressure on the knee got to be too much, resulting in pain. Or, the pain could be due to inflexible hips or pelvic rotation, which is often the reason for leg length differences. If inflexible hips or pelvic rotation is the culprit, the doc may prescribe a series of stretches and/or exercises that may completely correct or dramatically reduce the leg-length difference. When this is done, the over compensation should end and your knee pain should go away.
-

Now, a good friend of mine—Josh-the Barefoot Runner—will tell you that shoes in general are the culprit. Shoes do tend to make heel-strikers out of many runners. Heel-striking can jar the body causing lots of problems. You can learn to run with a mid-foot or fore-foot strike to alleviate this problem, but it is a little harder to do in shoes. I'm not a heel-striker and I wear shoes. But, if you're interested, check out my post on Josh and his barefoot running. Many barefoot runners will tell you that a whole host of ailments disappeared when they began barefoot running. Josh had several bouts with ITBS and it completely disappeared once he began barefoot running. So, it's definitely worth checking out and you may find that it's just the answer you've been looking for.

Bottom line. Having knee pain doesn't have to mean the end to your running. Take some time and find the root of your problem. Chances are you may be able to correct it and be back on the road in no time!

Barefoot Josh—A Man on a Mission

A few months ago, an interesting young fella joined me and my running buddy Dena for an 18-miler. What made this fella—Josh Sutcliffe—so interesting was his bare feet. I've heard and read about barefoot runners, but I've never really known one, unless you count the guy in front of me at the start of the 2006 Honolulu Marathon. He was barefoot and had flip-flops stuck in the back waistband of his running shorts. When I asked him what the flip-flops were for, he replied, "After the race." Made me chuckle. He was getting ready to run 26.2 miles barefoot, but needed flip-flops for after the race.

Back to Josh. I was really curious to see how this barefoot guy was going to manage on our 18-miler that would take us across blacktop, cement, gravel, and dirt trails. This run would be the longest distance (at the time) for Josh to run barefoot. He did have a pair of modified Vibram 5-Fingers that he slipped on during a stretch or two of gravel/trail areas (maybe a total of a mile in distance), but otherwise he ran completely barefoot. He had the lightest and smoothest gate I've ever seen for a runner. I was eager to see what his feet looked like after the run. I couldn't believe it. They looked great. In fact (besides some surface dirt) they looked better than my socked-and-shoed tootsies. I spent a good portion of that run talking to Josh, picking his brain, and learning more about this unconventional approach to running.

Now that I've gotten to know Josh, I bet, he would laugh at me calling barefoot running "unconventional." As he explains it, we humans were designed to run barefoot. What other animal on the planet has to wear $100+, blown-rubber, graphite-treaded, semi-curved-lasted, gel-cushioned shoes?

I wanted to learn more about barefoot running, so I met Josh one day for coffee and he filled me in on how he got into running shoeless.

RunnerDude: How long have you been running?
Barefoot Josh: Well, out of college ('95-'96), I was mostly biking. In 2000, I was looking for something different to help me keep in shape. At the time, I was living in an apartment in New York City and each year I'd watch the NYC Marathon runners go by and I decided, "I can do that." I really didn't know anything about running. I was what you'd call a "spring-and-summer-runner." I'd start, but when the weather got bad or other things got in the way, I'd stop. Then I'd start back up a few months later.
RD: So the marathon is what motivated you to get into running?
BFJ: Yes, I decided to run enough races in the NYRRC (New York Road Runners Club) series to qualify for the NYC Marathon. I actually did that and got a marathon entry. I even bought "real" running shoes! I ran all the required races but ended up with ITB (Iliotibial band syndrome ).
RD: So, did you try again?
BFJ: Yes, I was frustrated and depressed, but I did the race series again in 2001. And again, I had ITB. Tried again in 2002 and had the same problem, plus I was bitten by a dog!!
RD: Why didn't you just hang up the old running shoes and get back into cycling or some other type of activity?
BFJ: Well, I'm a very headstrong and determined person and I was bound and determined to get a marathon under my belt.
RD: So what did you do?
BFJ: Well in 2003, I finally realized I was just running too much and too hard and my body was paying the price. So, I looked for another activity to supplement. Most would take-up swimming or cycling. I joined a boxing gym. Never been in a fight nor even took a punched in my entire life. The diversion of a different sport and the great conditioning boxing provided actually helped me finally run the NYC Marathon in 2003. During that time in the gym I researched barefoot running and found Ken Bob Saxton of RunningBarefoot.org. During my time at the gym, I did some running in my boxing shoes as well as a lot of jumping rope. With both, I noticed I was landing more on the front part of my feet.
RD: Wow, those are some pretty unconventional marathon training techniques, but they seemed to have helped you master the marathon.
BFJ: Well, "mastered" is a strong term. "I lived through it" is more like it. It was not a pretty sight. After the race I thought, "This is stupid! I'd rather be punched in the face!"
RD: Well, it's six years later and you're still running, so what I call "marathon amnesia" must have kicked in.
BFJ: Yep, but it took a while to get back into running. In 2004, I didn't run. I focused on boxing and the gym. However, this time I wasn't in the ring. I was training the kids. Really enjoyed working with the kids. Probably around 2005, I began doing some running, but nothing more than a 10K distance. It was during this time that I experimented some more with barefoot running.
RD: In Brooklyn?
BFJ: Yep. Had to hide my shoes so my wife wouldn't know I was running barefoot through Brooklyn. I had a pair of the Nike Free shoes and wore them some, but also ran barefoot for some runs and I discovered it actually helped with stress relief.
RD: That's so funny! I can picture you running out the door all properly shoed...."By honey! Going for my run!" And then dashing behind the bushes, pulling off your shoes and reappearing as Super Josh! The Barefoot Runner!
BFJ: Yep, that' pretty much how it happened. Actually, I did kind of feel like a superhero when running barefoot.
RD: So in 2005, you were secretly running barefoot in Brooklyn, but here we are in Greensboro, NC, sipping on Starbucks coffee. Greensboro's a "fer piece" from Brooklyn. When did you make the move to the South?
BFJ: We moved to Greensboro in 2006. Not only did we gain a new home in 2006, but from 2006 to 2008 I also gained quite a bit of weight. I really didn't care what I looked like in the mirror, but my clothes were starting to feel not so comfortable anymore. During this time, I also lost my job. Jobless and with tight pants, I decided I needed to get out of the house. So, I started running again. My shoes were old and a wreck. They hadn't been used in quite a while. I went to the local running store and bought the lighest trainers I could find.

RD: So the running helped put some needed room back in the ole britches and helped you get back into shape as well. Didn't I hear you ran the Grandfather Mountain Marathon back in July?
BFJ: Yes. In March of 2009, I stumbled across some info about the marathon which piqued my curiosity. I knew I only had 4 months and my mileage base was basically nonexistent, but I told myself I could do this. I knew I wouldn't set any records. All I wanted to do was finish. I started slow with 11-12:00-minute miles. Was doing fine until I got up to 16 miles when those familiar feelings in my knees resurfaced.
RD: By now, you quickly read the pre-warning signs of injury, right? What did you do?
BFJ: I remember how great I felt barefoot running in Brooklyn, so I went back to RunningBarefoot.org and thought...."Hmmm, maybe this guy's on to something."
RD: You began running barefoot in prep for the marathon?
BFJ: Well, I wasn't sure about running that far barefoot, so I bought a $6 pair of aqua socks from Walmart. You know the type of shoes you wear to the pool or the beach. My next long run was 18 miles and I ran it wearing the cheap aqua socks. I almost cried with joy because it was so liberating—the ground beneath my feet. I felt such exuberance.
RD: So, you completed the Grandfather Marathon last July. How did it go? Did you run barefoot or did you wear the aqua socks?
BFJ: Well, I did wear the aqua socks and I was feeling so good that I PR'd at the half-marathon mark. This great feeling came back to bite me later though. I started out too fast and payed a little for it in the second half. I did quite a bit of walking in the second half of the race, but overall I felt good after the marathon where as I was miserable after the NYC Marathon.

RD: Well, your running completely barefoot now, so when did that happen?
BFJ: After Grandfather, I wanted to see if I could run more "truly barefoot." My wife still wasn't thrilled with the idea. She preferred I wear the aqua socks or the Vibram 5-Fingers. So, I continued to run barefoot secretly like I had done in Brooklyn. I didn't want to hear the "I told you so." I got up to about 6 miles barefoot with no problems or blisters. Eventually she caught me and I "fessed up." She was less than thrilled—"Guess you know what you're doing. Just remember we have no health insurance and you need your feet." Funny how she was fine with me boxing but not running barefoot. But, she finally came around when she saw how much I enjoyed it and how I was running injury-free.

RD: Would you recommend that someone wanting to run barefoot, transition into it by first wearing a minimalist shoe like your cheap aqua socks?

BFJ: For some it may help them feel better if they ease into it by wearing a minimalist shoe. But, honestly? You don't need them. Just get out there and run barefoot. You need to start slow. That's really the "easing into it." Your feet have lots of nerve endings and that's really what you have to get used to—the different sensations that your feet have never before been allowed to experience because they've been encased in a shoe. I discussed this with Bob Saxton, and he said to forget the transition, just run barefoot.

RD: So how many miles have you logged barefoot?
BFJ: Since July I've logged 250+ barefoot miles.
RD: No turning back, huh?
BFJ: No, I've found my niche. Barefoot running keeps my ego in check. It keeps me more in tune with my body. I'm not fast. The speed will eventually come, but it's not my main goal. Running now is so much more satisfying for me. It's kind of like a dance—an expression of myself. It feels beautiful. I want to be running forever.
RD: Injury free now?
BFJ: Yes. No more ITB problems. It's funny. Books focus a lot on the shoe for improved running and decreased injury. I could find very few books that focused on running form. Whole industries teach form in other sports, but not in running. It wasn't until I found the "barefoot running community" that I realized there was a correct or better way to run. They shared a few tips, but the most important piece of information they shared is that my feet would tell me how to do it, and they were right. Odd how much money is poured into large ad campaigns, endorsements, and cool-looking running shoes, yet runners who wear them continue to be plagued with injuries. Barefoot runners have no shoes on their feet and they tend to have very few running-related injuries.

RD: So where do you go now? What's your goal as a barefoot runner?

BFJ: To run, run, run, and continue running long into life. I know I may sound like a fanatic, but I really want to spread the word about how great barefoot running can be for you physically and mentally. I want runners to see that it's not a passing fad or something "unconventional." I also want runners to understand that you don't need any specially designed shoes to run barefoot either.

Josh is a cool guy and he's taught me a lot. Be sure to check out his blog—Art and Sole. Earlier this week, Josh was gracious enough to make his video debut by letting me video-tape him explaining the basic principles of running barefoot as well as the foot-landing technique of barefoot running. Check out both clips below! Thanks Josh!

Motivation of Friends: Beats a Sports Drink Anytime!

Today I had a great 18-mile run. Okay, that's a lie. I felt like I was gonna die around mile 14. What was great, however, was that I was running with friends—Dena, Josh, Royce, Jack, Marshall, and Neal who all motivate me to keep on going in lots of different ways.

I ended up running most of the 18-miler with Dena and Josh. Dena's in our group of runners that's using the FIRST marathon training method. We run our weekly interval and tempo runs together and often the long run. Dena's a wonderful writer and has helped me tremendously with my writing, the blog, and exploring different writing avenues. I met Josh for the first time today. He's a friend of Dena's and a really cool guy.

It wasn't Dena's and Josh's verbal motivation that spurred me on. Instead, it was motivation by example. I'm supposed to be the "faster runner," but today I was feeling fatigued from the get-go. I'm already behind on my marathon training, so I hauled myself out of bed and got myself going.

I started out fine, and felt pretty good until we stopped around mile 10 for water. I kept telling myself that when we got to the next turn-off (which was a 2-mile out/back stretch) that I'd just keep going straight along the greenway back to the start and cut off those 2 miles. But Dena and Josh were running so strong, so I kept going. Dena was really bookin-it today and Josh, well Josh was running the 18-mile route barefoot! He did slip-on a pair of Vibram Five Finger shoes once or twice at some gravel and trail sections, but other that it was barefoot all the way!

I kept telling myself that if Dena can be running so strong and be 5 to 10 minutes faster than pace and Josh can run barefoot, then I can complete the 18 miles. And so, I did. Actually we ran 18.14 miles!

Afterwards, we headed for bagels and coffee. I ended up meeting several readers of the blog while enjoying my egg-and-cheese bagel. It was great hearing them talk about the blog. I greatly appreciate their support!

Right now I'm whaled up on my bed, watching the IAAF World Track event in Berlin on TV while wearing my CEP compression socks. My kids are laughing at me, but I really don't care. I got in my long run, accomplished my goal, spent time with friends, and met some new friends. All is good.

The Best of Both Worlds

While standing in the corral waiting for the start of the 2005 Honolulu Marathon, I saw the oddest thing—a barefoot runner. He had a pair of flip flops stuck in the waistband of his running shorts. I thought to myself, "This guy is a nut!" There was no way this guy was going to finish the race, especially on the roads in Honolulu. You see, they use lava rock in the pavement, so it has a bumpier surface than what we're use to in the states. Well, I saw the guy after the race and he looked great. I asked him how he did, and he finished about 30 minutes ahead of me! He was a native islander and he said he had always run barefoot. I still thought he was a little looney.

Oddly enough it was just a few months later that I saw Nike had come out with Nike Free, a shoe they pitched as being the next best thing to running barefoot. Nike suggested using the trainers to help strengthen your feet. They looked a little odd, but sure enough, I started seeing runners, wearing them.

Well, now I've come across something even closer to barefoot running—Vibram Five Fingers. These "shoes" look like gloves for the feet with individual toes and a formfitting quarter-inch-thick sole. They first arrived on the market in 2007 as a climbing shoe, but runners latched onto them quickly. The Vibram Five Fingers is the best of both worlds.

If you've wanted to give barefoot running a try but have been wary of blisters or stepping on something that might harm your footsies, then you may want to give one of these a try.