Gear Review: Ensō Muscle Roller

I have a serious love/hate relationship with my foam roller. Having survived a handful of bouts with dreaded iliotibial band syndrome, I can vouch for the effectiveness of a trusty foam roller in the treatment of inflammation and soreness associated with the condition. Rolling cold muscles before a run has also become part of my standard routine because it makes me feel loose and comfortable on my first step out the door. However, rolling inflamed tendons can be seriously unpleasant - even painful - and it has remained so for me from my first go until today.

This is the primary configuration with which I use the Ensō when rolling my back and hamstrings. 

Enter the Ensō Muscle Roller by EvoFit.  The Ensō is a new take on the traditional foam roller, and it takes the already versatile accessory in an entirely new direction... several new directions, actually. The Ensō differs from the field of other options primarily in that it is both segmented into individual disks and that those disks are adjustable into a number of positions on an aluminum shaft. The disks are plastic at their center and encircled by a high-density foam outer "tire." Each disk mounts snugly onto the aluminum cylindrical tube and is held in place by a spring-loaded ball detent. For those with experience in the garage, think the same kind of mechanism that a ratchet uses to hold a socket. It is pretty ingenious in its design, and I have had no problems whatsoever with the disks moving around on the shaft. They are very secure. Configuring and using the roller is simple: just set the rollers up in the position you desire and go at it. It's incredibly intuitive, and it works.

This is the configuration I use for rolling my ITB (iliotibial band). This setup focuses a great deal of pressure squarely on the tendon, but it also keeps the leg "bumpered" so it doesn't wander off-center."

Using the Ensō is much the same as using any other foam roller, but the ability to target specific areas - or avoid specific bones and tendons - is what makes it a truly incredible piece. That ability in and of itself makes the Ensō worth owning, but there are additional ways to use the Ensō that traditional rollers cannot even touch. Placing two rollers together in the center of the shaft makes it operate in much the same way as a trigger point ball. The roller can also be configured with a single or small number of single disks centered on the shaft allowing users to turn the shaft itself into dual handles (think "rolling pin"). So an Ensō roller can do the work of a standard foam roller, a trigger point ball, and other massage stick-type devices - all three. Pretty ingenious.

For all the really cool features of the Ensō, there are a few drawbacks. First, and probably most importantly, the Ensō is expensive: $89.00. That is likely to cause a lot of potential buyers to gasp, but you are getting a lot of use in one device. Another issue is that there is a bit of a learning curve to the Ensō. You aren't likely to get the most out of the Ensō without putting some time in actually using it and fooling around with the various configurations. This won't be a problem for the hardcore athletes, but the average user may be discouraged without the immediate gratification out of their new $90 purchase. The final issue I encountered with the Ensō was its overall intensity vs. what I became accustomed to with my cheapie roller. It can be super hardcore on the ol' ITB, intentionally or otherwise. As a general rule, expect the Ensō to double the amount of pressure on any given point that is targeted (completely unscientific "gut" measurement, by the way).

So, to recap, the breakdown looks like this:

Pros
Targets muscles
Super intense
Extremely adjustable
Versatile - replaces several pieces of equipment
Portable

Cons
Cost - $90!
Learning curve
Super intense

The Verdict: The Ensō is an effective - if not essential - tool in the gear bin of any serious athlete looking to pare their collection of rolling, muscular therapy, and massage devices down to one hard-working, supremely versatile device.

For more info, check out the EvoFit website. More pics below:

Down the center: If you were packing the Ensō in a travel bag, you can store your socks and some gel in the tube. I'm also fairly certain my Ka-Bar combat knife will fit in there, but don't try to get that through airport security.

Detail of the differences in depth between the individual rollers.

Detail of the aluminum "axle" tube and the adjustment radiuses.

This is the Ensō fully dismantled. The larger disks are on the right. 

The blue foam roller is a cheapie from J-fit (who?) that I picked up from Amazon for a song a few years back. I included it for a size comparison. The J-fit is 6" in diameter and 18" long.

All the Ensō roller components laid out.

The Ensō aluminum center section. Notice the notches for the various disk positions. 

Size comparison vs. 18" J-fit. 

Ensō vs. 18" cheapie foam roller.

Next up on gear reviews: I try out some HumanX gear by Harbinger and get my first double-under. Stay tuned!

New Gear in the New Year!

Sweet! The folks at Harbinger are launching a new line of gear (entitled HumanX) for a broad range of cross training applications, and they have been kind enough to provide me with some samples to review. I am super stoked to put these through the paces and write up my feedback for you guys!

Here is a couple of preview pics. Stay tuned!

Minimalist Shoe Review: Inov-8 Bare-XF 260

Well, I've done it. I have officially gone whole hog into Olympic-style, free weight cross training. Don't worry, though; I have not drunk the CrossFit Koolaid (Not that there's anything wrong with that. /Seinfeld). I have, however, started getting serious about my personal strength, and that means new gear to try out and write about in my blog! This latest review is about a shoe that is completely and totally targeted at the CrossFit sheeple, but, as I found out over the last six weeks or so, Inov-8's most focused minimalist cross trainer is good at more than just box jumps and kettle bell swings.

First Impression: Straight-Up Purpose-Built
The Inov-8 XF-260 makes no bones about its intentions. Heck, it's right there in the name: the "XF" is a crude approximation/abbreviation of "CrossFit." This, I presume, is because they can't officially use the CrossFit name; Reebok landed the rights to that cash cow a while back. So Inov-8, definitely one of the early favorite shoe makers of CF practitioners, has to flip their terminology like a tractor tire. Certainly, though, no other shoe maker has such a symbiotic relationship with CrossFit. The Inov-8 F-lite 195 and 230 can still be seen on the lower appendages of box-dwelling meat heads the world over - remarkable considering their age. Despite initially offering shoes designed primarily for the trail, the signature low profile and secure fit (along with a lack of similarly-featured competition) have made Inov-8 a crowd favorite for the past several years. The XF-260 carries on that legacy with the addition of a few key features that make it a home run for those looking for pure minimalism in their workout footwear.

The appearance of the XF-260 is quite no-nonsense and unique amongst minimalist shoes. The pattern is described as "Kettle bell Camo" due being made up from kettle bell profiles in varying shades of gray. The pattern works, too, giving the shoe a slightly military feel - appropriate for its intended application: suffering! It seriously is an eye catcher. If you walk around in these puppies, be prepared for a few glances of familiarity from Crossfitters you encounter. The logo emblazoned in large font on the side can't be missed, either. The 260 is also available in a (less-interesting) gray/black color scheme as well as a more eye-catching blue/black setup.

Few features are as controversial on a minimalist running shoe as the inclusion of hook-and-loop closures (otherwise known as Velcro®). I have had bad Velcro experiences in the past usually involving limited adjustment range, insecure fit, and/or frustrating lack of wear-and-tear durability. The Velcro on the 260 is quite intriguing and appears to be part of a very well thought out system featuring Rope Tec: Inov-8's system designed to allow wearers to shimmy up and slide down ropes with aplomb while not ripping the uppers or soles to shreds. Also, it adds a futuristic element to the look of the 260.

Criss-crossed for security of fit.

Fit and Feel
The XF-260 is built upon the same platform as the rest of Inov-8's minimalist offerings: all have the "Bare" prefix, are built upon the same last, and have the same outsole/lack of midsole. The outsole is zero differential from heel-to-toe and only three millimeters thick and siped with a "Metaflex" channel running from one side of the forefoot to the other. This means they are delightfully flexible, especially at the toes where our foot does the most flexing. There is a significant increase rigidity, however, in the heel which I assume is for increased wear resistance during heavy lifts or whatever. It's not noticeable during normal use, though.

The skeletal pattern is a nice touch and included on the sole of all the Inov-8 Bare-X line.

The anatomical last is nice but not quite the toe box I would hope for. The midfoot and toe box are sufficiently wide - enough to be comfortable in everyday activities, running, and working out, but they could stand to be a tad wider. I would rate the forefoot width and height better than most; they are very comparable to New Balance's Minimus line, but I definitely prefer the volume of makers like VIVOBAREFOOT (Neo, Aqua Lite) and Altra (Adam, Instinct). I have not received any blisters on my toes or elsewhere due to fit, but take into account that I typically wear socks with my 260s. 

So far, the XF-260 does not suffer from any of the three typical hook-and-loop closure issues I mentioned in my initial impressions: lack of adjustment, insecure lockdown, and limited durability. Admittedly my foot shape and how well it matches the last may have something to do with it, but I love how this system works. I have lifted, run, jumped, cut, done plyometrics, performed yoga, and done quite a bit of yard work with nary a slip. *For what it's worth, these aren't the best shoes for use with a shovel.

The triple-closure Velcro is delightfully simple and quite functional. The straps are exactly where they should be for maximally secure fit and placement during high-intensity movements.

Model name emblazoned on the toe cap.

Super flexy - as any good "minimalist" shoe should be.

Perforated, thin, flat insole. No support, no arch. Perfect.

The unstructured heel cup is quite nice.

Zero drop, Baby.

On The Road and Trail
The XF-260's sole is, as I mentioned above, one of the thinnest in the business, and as such provides outstanding ground feedback for maximum proprioception. The well-ventilated upper breathes nicely aided by the perforated footbed. I have run many times on various terrain and can say that they are right at home on surfaces from smooth sidewalk or pavement to dry, hard-packed dirt or gravel. That is to say, this is not a trail shoe. Making the shoe as nimble and stable as possible in the gym has the tradeoff of limited tread depth and thus limited off-road bite. Nevertheless, I would still describe the 260 as a "versatile" offering.

One small issue I ran into when doing sprints and plyo in the 260: chafing at the front of my lower leg (at the upper edge of where the tongue is on a normal shoe). I am certainly this had to do with the fact that the top strap was cinched down pretty tightly for the dynamic movement, and I have never gotten the same discomfort since. I typically wear socks with these shoes because that's just how I roll, but the chafing is in a place where my low, crew socks would not have made a difference. I have, however, run and worked out comfortably in the 260 on several occasions with no problems despite its less than buttery-smooth interior.

The perforated insole (as if you couldn't tell by looking).

In the Gym
This is where the 260 is really supposed to shine, and it is definitely solid in all manner of cross training that takes place on a solid, fairly dry surface. I found the rubber sole to be especially grippy while on the boxes and quite adept at plyometric movements. Jumping rope was a real pleasure in these, but beware the thin upper; you should be okay if the rope hits the to cap or one of the straps, but anywhere else... look out!

One clever feature that I did not discover until a few weeks after I had already been wearing them:

What's this? Built-in motivation?

It's like the soul of my drill sergeant from basic training is built into each shoe strap. Scary thought.

Nevermind the grass and debris. That didn't come with the shoes. That was me.

The upper is almost burrito-like: no tongue to speak of (ya get it?).

The upper wraps the foot nicely.

The Verdict
When Inov-8 decided to produce the XF-260, they went out on a limb to make a unique, delightfully minimal, super-focused CrossFit shoe. Mission accomplished, but in the process they also made a very strong all-around minimalist road shoe. I thoroughly enjoy almost everything about this shoe. The only things that may scare away would-be wearers are the Velcro and the "Meet-me-at-the-box, Bro" design.

Pros
- Unique, unmistakably CrossFit-focused look
- Very innovative design
- Secure fit
- Great outsole/ground feel
- Versatility on the road and the gym

Cons
- Not so great sockless comfort
- Retail price tag ($140!)
- How do you feel about Velcro?

Inov-8 XF-260s (along with several other Inov-8 offerings) frequently go on sale at The Clymb and LeftLane Sports. Keep your eyes open, and you can find them for over 50% off!

Click on the links to sign up and enjoy the savings.

Pull me up, Scotty.

A very popular topic amongst my running friends is cross-training. Crossfit seems to be the flavor du jour, and I believe that is for very good reason. It's built upon what I believe is a solid philosophy of interval circuits, and it is "open source" to meet the needs of the widest possible variety of fitness levels. My local gym, however, is a nearly 30-minute drive from my home and is crazy expensive! What's a lowly barefoot runner living on teacher pay to do?

Well, I have been slowly collecting items and evolving my garage into a training grounds to deal with my lack of overall strength without having to pay outrageous gym fees. My intention is to create a versatile space with the necessary tools for total-body workout of various designs while keeping costs way down and not taking over my parking/workspace. This is my favorite tool.

My hangboard is mounted on 1/2" plywood above the steps down to my garage. It's a perfect location where I can't help but see it every time I leave the house.

Wider shot from the garage entrance. Please ignore the clutter. It's quite a bit better now.

I've had my training board for a while, but I just put it up (with the help my my bro, Wesley) in our house recently. My lovely wife bought it for me for Fathers' Day a couple years ago, and it unfortunately sat after we moved. In the last six or so weeks, I have gone from a feeble two - maybe three - pull ups to a solid twelve dead-hangers. Since starting, I have seen consistent improvement in my overall upper body strength, shoulder development, grip strength, and core stability. Perhaps the area that I have seen the most drastic difference is my recovery: I can do sets of pull ups now where just a few weeks ago I would eek out three or four reps and that was it for the rest of the day...maybe two days. Push ups are also easier which I suspect is a result of both shoulder and core strength.

My training has consisted of simply executing as many good-form pull ups as possible every time I walk out the door. When I reach failure, I just hang there until my grip is exhausted. Sophisticated, I know. Every once in a while, maybe once/week, I have been integrating sets of pull ups into a complete workout. That's it. I have just begun trying some of the more advanced elements on the board: L-hangs and leg raises (core-specific workouts) and some of the smaller holds. I shall have an iron grip and a six pack!!! My goal is 20 pull ups before the Summer is over.

Oh, and I don't kip. Kipping is for losers. :)

Here is the link to the board I have. It goes for about $80 at Backcountry.com which is retail. In my opinion, this is a much better tool than a pull up bar. It is more versatile, practical, and real-world applicable. I like it!

2012 Running Resolutions... and other stuff.

Resolution #1 comes from the counsel of my wife. She says that I spend too much time on single blog posts which are admittedly super long rather often. Instead, I will try to post more often and be more concise. How often does "more often" equate to? Well, I'm not going to nail it down to anything more measurable that an average of once/week. That's at least 50 blog posts in this year: pretty significant.

Resolution #2 comes in the wake of finishing the Runners World Run Streak from Thanksgiving to New Years day. Confession: I did miss a day - the day before New Years Eve - for reasons unknown, but I technically completed the streak because I started a few days early. At least that's what I'm telling myself (Ran 37 days in a row. That definitely counts, dangit!). I learned a whole lot about myself and the discipline required to run every day no matter what. I will blog about that challenge in an upcoming post (See? Already more concise!). In any case, instead of running daily, I will committ to doing something physical each and every one of the next 364 days - either running, bicycling, or weight training. I would love to add some functional muscle to my lanky frame, so hopefully that can happen through this commitment. In addition, thing like rain or other unfortunate weather circumstances out of our control cannot not derail this resolution.

Resolution #3 is a biggie. I'm going to run over 1000 miles in 2012 with at least half of those being barefoot. That averages out to just under 20 total miles per week! I was at or near that average during the run streak, but the rest of the year... not so much. My total mileage for 2011 was 532. Weaksauce! The principle behind doubling my yearly mileage will be preparation for races. Which races, you ask? When, you ask? Well, I want to be prepared to run any race that strikes my fancy at any time during the year and be semi-adequately prepared for it. That is quite a tall order, but I think averaging over 20 miles/week will get me pretty darn close to adequate preparation to respectably finish anything up to a marathon. We'll see, I guess.

Resolution #4 has spiritual and social implications. I want to run with people more often. Sebastian, my boxer/lab mix is a more-than-willing jogging companion any day of the week, any time of day or night, but he's not the best conversation partner. I want to use running as an avenue to grow in relationships with friends. Running with a very experienced pal the past couple days (Richard, a physical therapist friend/brother in Christ) has really hammered home the benefits of this. I had an absolute blast picking Rich's brain and exchanging thoughts on minimalism/barefootedness, family, faith, and just about everything in between.

To recap my running-related resolutions:
#1 - Post on here at least once each week.
#2 - Run or cross-train every day.
#3 - Run 1000 miles this year.
#4 - Run with other people.

So, what are your resolutions? Post 'em in the comments below.

These are a few of my favorite things... A "Year-End Gear" List

Well, here we are. Another year is in the rearview mirror, and the next year holds infinite potential for all kinds of running mayhem, barefoot or otherwise. Since it's that time of year, I figured it would be fun to put together a list of running-specific items that made my year - at least the last few months of it - a relatively enjoyable and successful one running wise. I selected mostly winter-specific gear for obvious reasons. Wearing this stuff, all or part at any give time in the cold months, is how I survive Winter without a treadmill (HATE treadmills!). I love checking out these lists when other people put them together, so hopefully you'll find mine just as worthwhile and enjoyable. Maybe you will see something here that gives you an idea for how to spend all that Christmas cash Grandma sent you.

Mizuno WP Jacket

I got a wicked deal on this jacket last year around Christmas when Runningwarehouse.com (best running supply shop on the web BY FAR!) had their big clearout sale. I wanted a Brooks Utopia Softshell at the time, but it would have been way more money, the wrong color, and they sold out of my size before I could pull the trigger anyhow. Turns out I stumbled into the right decision anyway (the Utopia would have been too warm for mild Tennessee climes, methinks).

The Mizuno WP ("WP" stands for windproof) is probably the best looking running jacket on the market thanks to its minimal ornamentation and sleek taper at the midsection. The stretchy, perfectly-thin fabric makes it very versatile for layering, and its ventilation allows it to be used up in the 50s comfortably when the wind picks up.

Two complaints about the WP jacket: 1) The zipper is on the wrong side for dudes. This is admittedly a minor issue , but seriously, Japan? 2) The thumb holes - a major selling point for me because I don't like gloves unless they are an absolute necessity - are WAY too small for my thumbs. It's like they made them the appropriate size for a prepubescent girl. Again: seriously, Japan? Sidenote: since I purchased my jacket last year, Mizuno has changed the design to something significantly more vented. No word on if they put the zipper back on the correct side, though.

Regardless, I still love this jacket. It kicks the crap out of everything sold at the big-box retailers, and I got it for half of what anything comparable would have cost. Runningwarehouse rocks.

Reebok Run Gloves

I was inexplicably unable to locate these gloves on the internet. I purchased them at Dick's Sporting Goods last year, and they are still sold today (just saw them on an end cap last week). They were $20, and I found them to be much better in every way than the Nike offerings at the same price point: fuzzy little doodads. With comfy poly construction, terry cloth forefingers for wipeage (ew, right?) and grippy silicone webbing on the palms, they are comparable to the Under Armor gloves priced at $35.


Brooks Infinity Half-Zip

While I can't - or won't - say anything about their shoes, I don't think any running company produces running clothing that can rival the quality of Brooks. While, like other running-specific clothing producers, their wares can be quite pricey, Brooks has delivered a homerun on every piece of kit I have ever purchased from them. Of course, I buy on sale... clearance preferably, so take that as you will.

The Infinity Half-Zip is one of the most used items in my closet between October and April and for good reason. The thing is super comfy-soft, attractive, stretchy, and has held up beautifully while taking quite a beating. Brooks nails the perfect sleeve length and ideal thumb-hole cut, to boot! (In your face, Japan.) It's my cold-weather workhorse uniform.


Brooks Sherpa Short

Definitely the most versatile running short I have ever worn, the Sherpa is a winner. These are my go-to shorts for nearly any physical activity where I have to be seen by other humans: the cut is long enough to not be "that guy" in public. Brooks sure does make a great pair of shorts.

Mizuno Tights

I got these for half price when our local running store went out of business (*sadface*), and it has turned out to be a wise investment. Running tights are a step toward seriousness for guy runners; we just don't wear tights for anything, you know. You have to literally care a lot about your run and virtually nothing about what people may think of you. These tights fit well, have held up beautifully for over a year now, and have all the features a non-thermal tight is supposed to: drawstring, back zipper gel pocket, zip cuffs at the ankle...... and that's about it. I like 'em.


C9 sport socks

It blows my mind how much people pay for running-specific socks, especially when, in my opinion, the less sock, the better. All I look for in a sock is chafing protection in certain shoes. Otherwise, I would just rather run sockless - or barefoot altogether for that matter. Target's C9 socks are synthetic (an absolute must), provide mild compression to make sure they stay in place, and are pretty darn cheap for what they are.


Merrell Versa Band

It's a neckwarmer! No, it's a headband! No, it's a balaclava! No, it's all of the above and more including a do-rag, head wrap, and mask. This is the only piece of un-purchased gear on my humble list. I got in my swag bag for running the Merrell Naked Foot 5k in Nashville, and I absolutely adore it. There are probably over a hundred different companies that make and/or sell items similar to this, but this is the only one I have tried or owned and it's fantastic. No runner should be without one of these.


Garmin FR 305 

"Yes I love technology, but not as much as you, you see.... but I still love technology. Always and forever." If you are a runner without a GPS watch, you fall into one of the following categories:
1. You are a "free runner" who hates having your spiritual connection with nature interrupted by having to fiddle with invasive techno-nonsense.
2. You think it's too expensive.
3. You are not very experienced in the world of running and don't know what this thing could possibly offer you.

If you fall into #2 or #3, you really should look into the Garmin 305. It's not the newest or the flashiest bit of innovative compudrama, but it's solid, proven technology that's getting less expensive every day. I got my 305 last year for Christmas and have worn it on well over 100 runs so far. It's awesome! I can't possibly explicate the myriad features this sucker has to offer here, but I can link you to someone who has:

So there it is, folks. My very Gear of the Year list, even if some of it is more than a year old. Happy New Year, and happy running!

Book Review: Natural Running by Danny Abshire

Synopsis: Natural Running aims to fix what ails you, although not in a snake oil salesman kind of way. Danny Abshire’s approach to, let’s say “correct,” running is to take a close look at human anatomy with a critical eye, determine how mechanisms are supposed to work (both as individual components and a collective system) and adjust footwear accordingly. The goal: to help runners run with their body's natural mechanics in order to achieve maximum performance and minimize injury. What's not to like?

A comprehensively instructive work from everyone’s favorite former ski boot guru and current running shoe boat rocker/pot stirrer, Natural Running touches on all the concepts barefooters are familiar with… all the concepts except the presupposition that shoes are a default for runners. That may sound contradictory, but Abshire’s perspective on what correct running looks and feels like and his earnest desire to change the thought patterns of seasoned runners regarding injury prevention, injury treatment, running efficiency, and running performance fall directly in line with the current mode of thought among the growing community of “minimalist” runners spawned by Christopher McDougall’s Born to Run.


The guru right at home with his "Distance" model Newton running shoe. Photo courtesy of Coloradodaily.com.

Summary: The book begins with a bit of background on Abshire’s early days as a ski tech in Aspen and eventual transition to running coach and shoe re-inventor but thankfully does not linger on the author’s relatively dull history. It gets right down to business – running business. The slightly unintentional pun is less appropriate than you might imagine if you are familiar with Abshire and his accomplishments. If you were expecting this book to be a Newton commercial, you will be quite surprised. I fully anticipated a not-so-subliminal onslaught of “buy my shoe because it will fix you”-style self promotion, but that was not the case. Full credit to Abshire for taking the high road of letting the information he presents speak for itself and leaving the reader to connect the dots.

Similar to many other books of this ilk, there is a chapter dedicated to the evolution of the running shoe: from minimalism to heavy, overly technical, heavily cushioned quackery, and back to minimalism. Abshire follows this up with a thorough explication of correct form and how shoes screw us up. His philosophy and how it differs from others is essentially that it emphasizes “the base,” an idea with its origins for Abshire in ski boot orthotic production. Concepts like posture and alignment all trace back to "the base" in this text. In fact, this idea can be clearly observed in the design DNA of Newton running shoes.

Abshire’s ideas of correct form and form flaws are the typical fare. If you have any familiarity with Evolution, Chi, or POSE running techniques, this is very well-known territory. As far as how barefoot running figures in to Natural Running, Abshire spends a maybe three pages total spread through the first few chapters discussing running barefoot although he does have a small section dedicated to Abebe Bikila. Abshire comes across as conflicted regarding barefoot running. He states how running barefoot can be a wonderful form-correcting tool due to effective proprioceptive feedback from the myriad nerve endings in the human foot being completely useless in modern running shoes, and in the same breath he talks of the dangers of exposing our soles to anything but the softest of surfaces. Basically, Abshire adores the human foot as a mechanism of nature and believes that it is perfect in its design. Running barefoot is the way God intended. But wait… don’t go running barefoot. It’s bad. (Say what?) He continues on about how manmade surfaces are detrimental to barefooting for any more than short periods. The “only run barefoot on grass” mantra familiar to so many barefoot runners is the message here as well. It’s basically the opposite of the “shoes as tools” philosophy popularized by Jason Robillard, author of The Barefoot Running Book (review forthcoming).


Craig Alexander, Aussie extraordinaire and 2-time Ironman Triathlon World Champion, runs in Newton shoes. They must be doing something right.

After more technical information about the spinal/pelvic alignment, injury prevention, and the phases of the foot during running and walking gaits, we come to a chapter dedicated to dynamic strength and form drills followed by the final chapter containing an eight-week training plan to fix your form. The drill illustrations are very helpful, and there is nothing confusing about the explanations. The training plan charts and accompanying information is also quite simple as they should be.

My personal critique: I found the book quite dry and often repetitive. Abshire touched on the same ideas and concepts several times in several different chapters, albeit with varying degrees of depth. This is completely understandable, of course, when one begins to grasp that running “naturally,” as the author would put it, is a remarkably simple concept. Instructing someone to do so requires very little in the way of actual instruction. I can imagine the frustration an author may encounter when trying to compile a substantive enough accumulation of content to necessitate 167 pages. I would feel like a high school student trying to stretch what I read in last night’s history assignment into 500 words: World War I was bad. Lots of people died. Franz Ferdinand…. **fall asleep on keyboard** Of course, being a barefoot runner, his multiple contradictions on barefoot running were pretty frustrating to read.

My favorite part of the book and where I believe most runners will find the most value is the section on dynamic strength-building and form-fixing drills. I am nothing if not pragmatic, and I have always found running drills seem to be the shortest way between two points. I gleaned a significant bit of info from this ninth chapter that has already become part of my fitness routine.

Conclusions: Natural Running is a straight-forward, narrative-less work of logical assertions about the correct way to run written for any runner looking to move more efficiently and injury free. Some assertions are well founded in research; some are simply interesting anecdotes of Abshire’s wealth of biomechanical wisdom from coaching experience. But Abshire’s overall message is one barefoot and minimalist runners will likely find rather familiar: run the way your body was designed to run. Every component of the drill and transition plan content is practical and applicable wherever you may lie in the continuum of runner experience and talent. This book will prove quite useful in the future as a resource for me in that regard. I certainly do have lingering questions for Mr. Abshire, however, regarding his primary and necessary tool for ultimate application of this message (which there is almost no mention of in the book, I might add): Newton running shoes. Basically, Abshire and his cohorts placed “lugs” on the front of what is an otherwise completely traditional running shoe resplendent with raised heel (offset by the lugs) and a thick, cushioned (albeit less than a traditional trainer) midsole. Voila! Natural running shoes. Head scratching ensues.

 
Newton's Distance Racer model. You can't argue with its performance pedigree and the following it has fostered from giants in the Triathlon world, but what about this shoe, other than the reduced heel-toe ramp angle, is "natural" in any way?