Born To Run is an extraordinary best-selling running book by Chris McDougall that tells the story of the Tarahumara, a reclusive Mexican tribe who live to run and an incredible ultra-race built around them.
It's a dramatic read, but it's also had a massive impact in the running world through its advocacy of barefoot running, which it says reduces injuries and encourages a far more efficient, lower impact running style.
We were fascinated by the book and also wondered how well the barefoot philosopjy would translate over to walking, Chris very kindly agreed to answer our questions:
OM: I read the book, really enjoyed it, and was fascinated by the case you make for barefoot running, but I'm wondering how this relates to walking and hiking? Do you think the same principles apply to hikers and if not, why not?
Chris McDougall: Sure. Walking and running are two different movements, since running is a series of jumps while walking is a shifting of body weight, but the key principles still apply: you want to be light on your feet, with a short, quick stride. You want to keep your back straight, lift your foot up instead of swinging it in front of your body, and most of all stay very, very relaxed.
We've already seen the dramatic evolution in trail- and hiking shoes over the past few years as the sports industry subtly takes this into account. Remember how thick and stiff hiking shoes used to be? Now, they're becoming as light and flexible as racing flats.
OM: How do you feel about the footwear industry producing shoes which aim to provide a sort of 'barefoot running lite' experience, Five Fingers and similar? Do they offer the same benefits as true barefoot running?
Chris McDougall: No shoe is equal to going barefoot, but that's not to say you should forsake all shoes. There is no substitute for the lightness and lightning-fast feedback you get from a naked sole, but there are also plenty of times when a little protection is helpful.
The Tarahumara don't race barefoot; they grow up without shoes, but wisely put on thin sandals to protect against thorns and sharp stones during a 150-mile race. Really, this debate is not about footwear -- it's about form. Once you learn how to run gently, you can wear any shoe you like.
Personally, I go barefoot most of the time, but wear the Five Fingers on gravely roads and racing flats on rocky trails. Bare feet reinforce my form; minimalist shoes protect me when necessary.
OM: What do you think of orthotic insoles like Superfeet and similar? Do they offer any benefits to those who seem wedded to conventional footwear or are they just evil?
Chris McDougall: Honestly, I don't see the point of insoles. Learn how to move properly, and as far as I can tell, they're unnecessary. Gerard Hartmann is the physical therapist who has treated most of the best distance runners alive, and he points out that at most, 3% of the population truly has malfunctioning feet. "So where are all those orthotics going?" Hartmann asks. If he thinks they're vastly over-used, that's good enough for me.
OM: If someone's interested in trying barefoot running, how would you advise that they go about it? Is professional instruction a good idea or just try it and if so, how to build up to it.
Chris McDougall: The beautiful thing about barefoot running is its dual simplicity and complexity. You can learn the technique in 30 minutes, then spend a lifetime perfecting it. Kind of like chess – the basic moves are easy, but then you have the pleasure that comes from years of focused refinement.
Last time I was in the UK, I called Lee Saxby at Wildfitness and had him give me a one-hour running lesson. Lee's genius is making any concept crystal clear in about six words. All it took was 60 minutes and my form was sharp again. So if I were starting out, I'd learn the basics with a coach like Lee, then practice in bare feet as much as possible. But you have to progress gradually! Running too much is like lifting too much weight in the gym – you may feel tough for a while, but you're going to regret it.
OM: How - if at all - have the lives of the Tarahumara changed since you wrote Born To Run, are you ever uneasy about the spotlight that your book has shone on them?
Chris McDougall: The Tarahumara have far worse problems to deal with than a running book. The drug cartels are increasingly violent and intrusive, and they're pushing deeper into Tarahumara territory. There is one hopeful note – Caballo Blanco, the "White Horse," put on his race again last year and drew more than 200 Tarahumara runners and over 70 from outside the canyons. That's a really encouraging sign of trust and cooperation on both sides.
OM: Do you run barefoot yourself? How about day to day footwear - do we really need shoes at all?
Chris McDougall: Sure, I run barefoot often. My rule of thumb is to treat shoes the same way I treat clothes – only apply as necessary.
See Chris in the UK
Chris will be running with the Serpentine Running Club in London next Wednesday 9 June at their regular training session and giving a talk afterwards, link here: http://www.serpentine.org.uk/pages/training.html
And on Thursday he’ll be signing copies of the paperback at Run and Become, 42 Palmer Street, Victoria, London SW1H 0PH from 12.30pm-1.30pm.
