Christopher McDougall Comments On Born To Run, Running Shoes, and How to be 'Born Again'
by Dean Gill
Like a prophet from the Old Testament, Christopher McDougall, author of the book Born To Run, is on a passionate mission. His message is that we're endowed with all we need for perfect running at birth. And like those seers of old, he has found a legion of true-believing acolytes in the face of powerful forces of disbelief. But this is no wild-eyed man from the wilderness ranting his lessons to anyone within earshot. Rather, with his clean-shaven head and calm demeanor, he more resembles a Tibetan monk. And, just like an iconic Eastern holy man, he has studied in a mythic, far-away place insulated from modern influence.
Only, instead of Lamas, there were Native Americans: the Tarahumara of the Copper Canyons in Mexico. And, instead of esoteric philosophy, McDougall's message arises from a unique recipe of bioscience, anthropology, and common sense. With mentors such as Eric Orton and Ken Mierke leading the way, McDougall perfected his running technique, transforming an activity he once saw only as a chore to a joy.
Tri-DC caught up with McDougall and Ken Mierke, founder of Fairfax, VA-based Fitness Concepts, and architect of the Evolution Running training method, last August at the Born To Run book signing at Potomac River Running's grand opening of its new Tyson's Corner location. We sought their insights into the Born To Run phenomenon, and specifics of how any of our interested readers might start retraining their running technique in light of the ideas and findings detailed in McDougall's book.
McDougall wasn't always a stickler on running technique, or even an intense runner. He characterizes his initial relationship with the sport the way a grown-up Oliver Twist might talk about orphanages: "Running was punitive maintenance. I played every other sport growing up — basketball, rowing, etc. I ran in–between these sports as punishment — running laps — and from fear of getting out of shape, and in payment for eating too much the day before, or something similar. It hurt." Noting the irony, "If you want to make something not enjoyable, make it hurt. It is the greatest possible deterrence."
The story on how he rose from this start to best-selling running author and flag-bearer for a back–to–nature running movement is the basis of his book. As far as running technique goes, the book endorses running without modern running shoes — go without shoes, even. Indeed, shoes are the problem — the fundamental obstacle to people running longer and faster without injury.
Reactions to his book have been very positive among diverse groups: "I get emails every day from triathletes, runners, non-runners, crossfitters, general gym rats, you name it, who've really taken to the book's message that you have to start with fun, and you can't replace technique with money." Professionals who make their living from running, treating runners, or selling them gear have been receptive as well: "I've even been surprised at how many running shoe stores are eager to have me come in and talk about the lessons of the Tarahumara. I thought they would resist the book because of the way it challenges the shoe industry, but that was my mistake: I forgot that most owners of running stores are true students of the sport and want, first and foremost, to keep their customers healthy."
Medical experts' opinions have been mixed: First, McDougall speaks of a podiatrist/magazine columnist who, according to McDougall, claims, "95% of people who start barefoot running will end up in my office." This infuriates McDougall. "Erroneous crap," he calls it. "Based on what? It's a universal scare tactic." On the other pole is Dr. Irene Davis from the Running Injury Clinic at The University of Delaware, who has invited McDougall to speak to her students, and has even begun experimenting with barefoot running herself.
Noticeably silent (so far) has been the multi-billion dollar athletic shoe industry. "I've heard nothing from the major shoe companies, which I take as confirmation that I'm right. If they had any evidence on their side, they'd have blasted me by now. Instead, they've remained silent. I think they're just hoping this is a fad that will blow over." While no fan of shoe manufacturers, McDougall does acknowledge an apparent contradiction between the more natural shoe-less running technique he advocates, and the fact that there are many people who do wear shoes when they run, and are not constantly injured. In fact, more than likely, everyone reading this article, champions included, have trained, raced, and succeeded in shoes long before Born To Run was written.
According to McDougall, the critical distinction that resolves the contradiction is that shod-running success has absolutely nothing to do with shoes. How do they do it? "Because they learn to run well," he says. "You can run well in boots, or in shoes, or without shoes. I talked to a Navy Seal who runs in combat boots on the beach. He runs the way you're supposed to. I love watching people who learned to run before the modern running shoe, like Frank Shorter, because they can run in anything. The biomechanics are what count. Running shoe companies will tell you the shoe should drive the biomechanics, like they can fix your pronation, provide stability, etc. when it's exactly the opposite — the biomechanics should drive the shoe." McDougall will readily admit the utility of shoes under the right circumstances: "If you're going to run the Western States, or Boston Marathon, then get whatever protection you want, I mean, god forbid you step on an acorn."
For him, the issue centers on emphasis, and the misplacement of cause and effect proliferated by the shoe industry. "There's this total phony argument offered: people have a natural gait that can't be changed and that any imperfections need improvement through a piece of foam or something. The problem I have with shoe companies that they tell you that you don't need to learn to run — just buy a different product that will take care of it for you."
Emphasis on shoe design is not the only thing McDougall believes contributes to the ubiquity of injury among runners. Considering he wrote about his quest toward a 50–mile ultra, it is unexpected to hear him mention marathon races as co-conspirator in widespread running injuries. "There is unbelievable pressure to run further and harder." This pressure, he says, is not only counter–productive because it results in injury, but it also robs running of its intrinsic fun and joyful qualities. "Only in running will people approach you and say 'so you're a runner — when are you going to do a marathon?'" By comparison, he mentions swimming and diving: "When someone sees you swimming in the neighborhood pool, do they say 'so, when are you doing the English Channel?' If they see you on the diving board, they don't ask when you're going off the cliffs in Mexico. They know you're just having fun." Pressure toward unrealistic goals drives people to go too hard. "A lot of people start running to do a marathon or something. The truth is, in order to do a marathon, you already need to be in shape for a marathon. Beginning runners should start small. Why go seven miles when four will do?"
When it comes to ditching the shoes, and running either in bare feet or in the next-best alternative of foot gloves, called Vibram Five Fingers, most everyone is a beginner. According to barefoot enthusiasts in the RunningBarefoot.org list group, modern running shoes make for weak, atrophied feet that mandate a conservative approach when you finally decide to leave the Nikes in the closet.
Both McDougall and Mierke echo that sentiment. According to Mierke, the most essential attribute to the transition is: "Patience. Any runner who has been wearing too much shoe, especially real heel–strikers, has developed significant imbalances in strength, endurance, flexibility, and elasticity in the tissues of the feet, ankles, and calves. Because of this, the feet need the shoes right now. Transition to a slightly lighter, less supportive shoe, and gradually work your way down. Learning correct biomechanics and shifting to minimalist shoes will help you run further and faster without injury, but it takes time."
McDougall takes any suggestion by Mierke seriously: "You know what "mierke" means in Dutch? Genius. I think it's Dutch. I'm deeply grateful to the guy and still in awe. On the other hand, I'm incredulous that other coaches haven't made his system of [Evolution] running the gold standard. I find Ken's approach very easy to learn. It's amazing how quickly he can bleed away your bad habits and get you running properly. Literally, he can radically overhaul your footstrike and body carriage in 60 minutes. Amazing."
Besides being an overall expert in biomechanics, Mierke is has a credible point of view on the technique ideas featured in Born To Run. "Evolution Running has always taught many aspects brought to light in Born To Run . . . Evolution Running began with analysis of the techniques of the great runners from Kenya and Morocco, who grew up running barefoot and carried those techniques with them when they began training and racing in shoes. Evolution Running doesn't necessarily push running without shoes, but learning techniques that are more natural when running barefoot. One of the benefits of Evolution Running is that the minimalist shoes like the Nike Free or racing flats provide more than enough cushioning once you engage the body's natural shock absorption system."
For most of us, wearing some type of shoes is a given. Even so, the one thing that McDougall would have changed in his preparation for the race in the Copper Canyons is that he would "have worked bare feet into my training right away, instead of trying to run as if I were barefoot while still wearing shoes. Both methods work, but for one, you need to have an excellent coach. I was super lucky that I had two — Ken Mierke and Eric Orton — but if I'd gone barefoot from the get-go, all the biomechanical instruction they were giving me would have been instantly reinforced by the sensory input. Instead, it was like playing the piano in snow gloves."
Now, nearly three years after the events featured in the book, McDougall fully embraces barefoot running. He characterizes barefoot running as "the quickest, best, and most time-tested way to learn safe running. It's like debit versus credit cards. With running shoes, you delay paying the price for bad form. It'll take a while to catch up with you, but when it does, it's devastating. Run in your bare feet, on the other hand, and you instantly get the bill — if you slouch, land on your heel, or take slow strides, you'll get stung right away and have to correct it." Although he always carries his Vibram Five Fingers with him, he puts them on only if the terrain warrants protection. He even got his wife to join him. According to McDougall, she was able to work up to four miles barefoot within just a few weeks.
McDougall suggests a couple of ways for runners to migrate safely and effectively to running without traditional running shoes, as his wife did when she made the transition. "If I lived anywhere near Ken Mierke, or Curt Munson in Lansing, Michigan, or Barefoot Ted in Seattle, or Dr. Romanov in Miami, I'd call them at once and make an appointment for a clinic. One hour, and you're good to go. Otherwise, I'd just take off my shoes, get out on some nice asphalt, and take it easy . . . Asphalt is easy. One of the biggest lies doctors and podiatrists will tell you is to run on something easy or soft like grass. But soft surfaces absorb elastic recoil. They are actually harder to run on. Grass is also tricky; you can't see what's in it. Stand on the asphalt. Think about boxers, like Ali. What do you see them doing in the ring? He's real light. He bounces easy from foot to foot. Do what he does — just start to move, easy, light — and do what feels natural. . . . Will your calves hurt the next day? They better, or you're doing something wrong. But within a week or two, you'll be sailing."
With his best-selling book (as of October, 2009 it is #25 on the New York Times hardcover nonfiction list, and #77 among all books on Amazon.com ), McDougall has become one of the most public messengers of barefoot/near barefoot technique. He sees himself as part of a grassroots wave of athletes who, like Neo, the Keaneau Reeves character from The Matrix, have suddenly and acutely become aware they have been living in an illusion: "The movement was there long before I showed up. I think the reason people are responding so much to the book is because they're realizing they've been hoodwinked for a long time. They sensed it, and recognized what happened as soon as I gave voice to their suspicions. I hope it keeps gathering steam, and I think it will — with an 80 percent injury rate for over 30 years, the time for a major change is way overdue." Even as the book shows little evidence of waning in significance, McDougall is taking his mission to another level: "I've started a web magazine, borntorun.org, which I hope will be the village square for scientists, runners, therapists, and anyone else who wants to share knowledge about proper, joyful, painless running." The site is managed by Ted McDonald — the same Barefoot Ted featured in the book.
McDougall enjoys his newfound ability to communicate proper running technique to a wide audience. He is an everyman runner whose key insight (as he describes at length in the book) was to ask the simple question: "Why does my foot hurt?" From that point, the process of revelation and experimentation was inevitable. "I never heard of minimalist running before, and the more I looked into it, the more logical it seemed. I was a convert before I even tried it." With his book, new web site, and frequent media contacts, McDougall hopes to help other runners on similar paths toward self-discovery. "It's really exciting — all it would take is a few months to overhaul the horrible habits of millions of runners."
