" Running from office" - J.T. Steiny
"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."
- Sir Roger Bannister
About Us
We (David Robinson and Anna Toombs) are the founders of Barefoot Running UK, a company we created to help people embrace and enjoy injury-free running.
As well as providing individual tuition, we also teach clinics and workshops and hold weekly club sessions at various London sites. Our aim is to help clients run more smoothly, comfortably and efficiently and with less effort. The end result is a happier runner!
There is more information about sessions on the site but feel free to contact us with any questions that you have - we'd be pleased to hear from you.
How We Got Started
We’ve been teaching for a long time now, but are wise enough to realize that there is still a huge amount for us to learn about human movement and remain open-minded and willing to test any new theories or systems that might help and develop people’s health and well-being.
We first heard about barefoot running many years ago in a Runner’s World article. It was centred around our very own Barefoot Yanni, a veteran barefooter who struggled with injury until he started running without shoes. At the time, we weren’t doing much running ourselves as we were busy working in a gym and snatching classes or workouts where we could. The article was interesting but we weren’t ready for the ridicule of trying it ourselves on the cold, wet and dirty London streets.
Then we heard that Chris McDougall was in town promoting his book "Born to Run". The synopsis spoke of a hidden tribe, an adventure and Chris’s own journey from an injury-ridden slightly overweight “failed” runner to a honed, ultra-marathon man. This sounded too good to miss!
Chris’s talk was interesting, funny and inspiring. So is the book. As Chris began welcoming everyone, he asked, “is Barefoot Yanni here?” and to our surprise, he was sitting right behind us. David spoke to him afterwards to see if he could pick up some tips from one of the “masters” of barefooting!
We went straight out the next day to try running without our shoes, and managed about ten minutes of agony. What we noticed though, despite the pain, was how much fun we were having and we haven’t looked back since!
"There are as many reasons for running as there are days in the year, years in my life. But mostly I run because I am an animal and a child, an artist and a saint.
So, too, are you.
Find your own play, your own self-renewing compulsion, and you will become the person you are meant to be."
- George Sheehan
Why go barefoot?
People often stop us when we’re running barefoot and ask us why we’re doing it. It’s actually a difficult question to answer. Should we launch into the biomechanical benefits of barefooting? Or run the risk of sounding a bit airy fairy by talking about “getting back to nature”?
The answer we should really give is “try it for yourself and you’ll see”. We think you realize pretty soon what the appeal is once you have a go at it. Everyone we’ve worked with is amazed when they try it – they are anticipating pain and awkwardness, but in fact feel an immediate, positive change in their running form. Quite often, clients are expecting their usual niggling pains to kick in after a few metres of running and are pleasantly surprised when those niggles don’t materialize.
So why is this? There are several different theories making the rounds on the barefoot running forums and we think it’s probably a combination of all of them.
See "Running Mechanics" and "Mental Changes" for our thoughts.
Barefoot running mechanics
•Speed – you will run much slower at first when you run barefoot, which means you’re better able to focus on your form as you run.
•Distance – most people only manage less than a mile barefoot, unless they’re on a very smooth surface, so there’s not much chance of running beyond your limits.
•Posture – you automatically run taller, bringing your spine into better alignment and stabilizing your centre of gravity.
•Stride length – your strides become shorter, keeping your feet underneath you with knees bent ensuring correct landing on mid-foot or fore-foot rather than on your heel.
•Softer landing – each foot strike will be much lighter without shoes. You feel the slight bounce coming from your foot’s natural shock absorbing design rather than “bounding” along with excessive bounce as can happen in training shoes.
•Feedback – wearing shoes muffles the feedback your feet are designed to give you. When you go barefoot, they work as they should, constantly sending your brain information about the terrain, helping your muscles adjust to keep you balanced and moving forward efficiently.
Mental Changes
We don’t see a great deal about barefoot running in the media, but when we do, the focus is generally on the physical benefits, such as improved biomechanics and injury reduction.
There are definite mental benefits to barefoot running too and these are just as important. For example, you’re less aware of what your watch says and more aware of the world around you.
Time becomes less important – there’s no way you’ll get close to your normal times and distances minus the fancy shoes, which leaves you far more relaxed and able to enjoy your run. Let’s face it, nine – or maybe even ten – out of ten runners get caught up in the technicalities of running and forget to have fun.
We’ve certainly noticed the lack of pressure and resulting relaxation we get from just running with no goal in mind other than to take pleasure from putting one bare foot in front of the other. In the past, before a run, we’d have a route in mind, a pace and a time limit in which to complete it. Who wants that pressure on a sunny, Sunday morning?!
Nowadays, we just head out and see where the road takes us. Admittedly, it took some time to prize the GPS watches from our wrists but the load that is lifted when you bravely leave your watch behind – there’s nothing like it.
Health Considerations
If you answered YES to any of the questions below, you are advised to seek medical advice before commencing any exercise programme.
1. Have you ever suffered from heart trouble?
2. Are you presently taking any form of medication?
3. Do you suffer from chest pains?
4. Do you ever have spells of dizziness or feel faint?
5. Have you ever had either high or low blood pressure, and/or high
cholesterol level?
6. Have you ever had asthma, chronic bronchitis or any other chest
ailments?
7. Do you suffer from any joint or muscle pain?
8. Do you suffer from severe headaches or migraines?
9. Are you recuperating from a recent illness/operation or injury?
10. Are you pregnant?
11. Do you suffer from Diabetes?
"Every morning in Africa, a gazelle wakes up.
It knows it must outrun the fastest lion or it will be killed.
Every morning in Africa, a lion wakes up.
It knows that it must run faster than the slowest gazelle, or it will starve.
It doesn't matter whether you're a lion or a gazelle
when the sun comes up you'd better be running."
- Roger Bannister
Our Team
Meet our team of diverse individuals who are keen to get the UK barefoot running.
David Robinson
My background is mainly in martial arts and dance but I've dabbled with most other sports at some point in my life. I got into teaching karate when I was seventeen and a few years after that I helped set up a number of martial arts schools in South East London.
I became more and more fascinated with movement and biomechanics and studied for a series of qualifications with the National Academy of Sports Medicine, which provided me with a sound knowledge base from which to pursue a career helping hundreds of clients to achieve healthier, more active lifestyles.
I am also a self-confessed tea addict who used to hate distance running. You can probably see from my photograph that my physique isnt of the slim, willowy variety typical of distance runners, and I've tended to favour sports that require speed and power. Distance running also isn't easy if, like me, you have a short attention span. I used to find plodding along endlessly so boring.......
....until I discovered barefooting! For me, going barefoot has helped me find the fun element in running. When I run in shoes, I automatically feel the pressure to compete. I get nervous in case I can't run as far as I'd planned, or as fast. When I shed my shoes, however, it's all about running to become part of nature. I can run for five minutes or five hours, however the mood takes me. No pressure. Going barefoot has helped me get rid of my running demons!
Anna Toombs
I've always been sporty, but it wasn't until I started taking aerobics classes at university that I thought I might like to teach. I gained all the necessary qualifications and spent some years working with clients both in groups and individually, to improve their health and fitness.
During this time, I continued to study human movement and different exercise methods (such as yoga and Pilates) that were becoming known as "mind-body" exercises.
I then delved deeper into lesser known but equally fascinating and useful systems such as Feldenkrais and Aston Patterning, all the while learning from my clients how to create movement programmes to overcome physical restrictions as well as mental barriers.
In my own exercise "regime" I've tended to push myself hard, which has its rewards but also its pitfalls. I've had my share of injuries by not practising what I preach, i.e. rest and address niggling pains instead of ignoring them and pushing on. Barefoot running in this respect has been a revelation to me. You can't push yourself too much and without the interference of shoes, your running mechanics improve. I would go as far as to say I'm a different person when I'm running barefoot compared to when I'm in shoes. Anna in shoes is serious, stressing about getting further and faster and beating the clock. Barefoot Anna is just having fun!
Yanni Papastavrou
A research medical physicist by profession, Yanni started long distance running in his early 30's. Having previously led a sedentary life, he was transformed by long distance running but was plagued with crippling injuries in his first few years that were so painful he nearly stopped running altogether. He solved his chronic and painful running injuries by switching to running barefoot in 2004.
Since then he has run numerous races from 5k's to Marathon distance. He has been the UK representative for www.RunningBarefoot.org for a number of years and has been interviewed in the national media representing this international organisation.
He is a firm advocate of a "run smarter" approach to running that involves careful consideration of running form and of running long slow distances by building up gradually. This is in contrast to today's commonly held "no pain no gain" mindset. Barefoot running is one of the best ways to run smarter, since your feet become you two best coaches - for free - teaching you the optimum running form for your body using the additional proprioception information provided by the sensitive soles.
Running is a great method of healing and restoration of balance. Becoming balanced should not be considered as a form of punishment, as is so common in our thinking today.
Jerome Weston
Jerome has been in the fitness business thirty years, working with both adults and children to improve their health and well-being. He is a “people person”, quick to identify an individual’s strengths and then working with them to maximize those positive attributes. He spent some years working for the Princes Trust and is therefore particularly skilled in encouraging kids to take part and have fun.
It’s impossible to be serious around Jerome. Whilst extremely professional, he is always having a laugh and a joke so that the people around him feel relaxed.
If you know Jerome, however, you’ll wonder what on earth he’s doing on a running website! He is often heard stating that, “no one should run unless they’re being chased”. He will, however, go as far as to say that he understands the merits and principles of barefoot running and would certainly like to see more people running without injuries.
We haven’t convinced him (yet) to try it himself, but he is nevertheless a valuable member of the team, helping us with our group sessions throughout London.
Jerome is quite camera shy. In fact, we think this might have been the last photo that was taken of him. He’s grown up just a little bit since then!
Silke Rudolph
We are pleased to have Silke as a member of our team. She is friendly and caring as well as extremely professional. Her massage skills are very diverse so she can cater for the athlete as well as the stressed out office dweller.
Silke runs her own successful massage practice and is often available at clubs and workshops to offer her healing hands where needed.
Silke is not a fan of the gym and likes to get out in the open to exercise. She is currently developing her running practice, making that all important transition from clock watching to just enjoying freedom of movement in the fresh air. We haven’t convinced her just yet to take her shoes off, but it’s definitely on the cards. Watch this space!
Cleo & Bo
We've been barefooting ever since we can remember. We believe barefoot is best and in fact, unlike the others in the team, haven't even bothered try any footwear.
What would be the point?
If it ain't broke, don't fix it, so they say.
One thing we will say about running its very tiring. We are therefore also strong advocates of recovery and rest, which we're demonstrating for you in our photograph.
"Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time."
- Monte Davis
Introduction
Our team of experts is available to teach the barefoot running technique to individuals and small groups.
Learn different drills and exercises to make you lighter on your feet with a more economical running style.
The aim of the sessions is not necessarily to get you running without shoes, but to encourage you to run with the most efficient mechanics for your particular running form.
The rules are generally the same for everyone, such as light footfalls, quick cadence, upright posture, etc. But each person has their own unique way of moving and it's our goal to help you develop your style for minimum effort and maximum output.
One - 2 - One
Individual sessions can be extremely useful. When you're running, you can't actually see yourself and it is usually very enlightening, if a little embarrassing, to be able to watch yourself on film, which is something that we will do in a one to one setting. It's possible to break down your technique to see if you're using excess energy or over-working certain parts of your body during your running cycle and then devise methods to address this and make your running more efficient. We often find that clients have slightly altered movement patterns as a result of old injuries or repetitive movements that they are doing either consciously or unconsciously in their daily lives. This is why we carry out a detailed assessment as part of the first session to build a complete picture of each client.
You may only need one session to just tweak your mechanics or you may need a series of sessions to really iron out any problems.
We encourage some barefoot work but dont enforce it! So, if you'd rather wear shoes of some sort, this is fine.
Clients book individual sessions for all sorts of reasons. Sometimes they have a particular pain or injury that needs addressing whilst others would just like to feel more comfortable and efficient in their running practice. We carry out individual sessions at various locations so give us a call to discuss your needs and book an appointment.
Location
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Bookings
Introduction to online training
We get emails from all over the UK with questions about running technique. As we’re not always able to provide one to one training in person, we’ve devised an online training option that allows us to assess you and provide you with the answers you need to progress your running practice safely.
Quite often when we work with clients, we discover some kind of movement restriction that feeds into their running style and contributes to some kind of discomfort. This might be tightness in a particular part of their body or ineffective stabilization, for example.
We therefore, as part of the online training, ask you not only to provide us with video footage of your running, but to also record some specific exercises that will highlight any movement issues that you have. We will then be able to offer you some guidance regarding your running technique but also suggest supplementary exercises that will help.
Please click on the various sub-sections to find out more.
Online Coaching
If you’d like to take advantage of our online training, the next step for you is to download our online training form. This will provide you with the details of the exercises you need to perform and record for us so that we can assess your movement and give you the appropriate feedback.
Some of the exercises can be photographed, whilst for others it is necessary for us to see you in motion, so you’ll need to provide some video footage too.
Once we receive your photos/videos and payment, we will spend an hour assessing your technique and compiling a report which we will email to you. We will let you know the positive and negative aspects of what we see in your running form, as well as issues that are highlighted in your general movement. We will then suggest specific drills/exercises for improvement as well as general pointers to enhance your running technique.
Downloads
Please download the forms for further instructions. If you have any questions, feel free to contact us.
BFR UK Client details.docx
Client information form
Please download this form and send it to us either by post or email. We wil need it prior to working with you.
Click here
BFR UK Online Profile 1.docx
Online training form
This form is for anyone wishing to commence the first stage of online traininig.
Online Coaching Payment
The price for standard online tuition is £40. This will provide you with useful feedback on your running form as well as exercises to help alleviate any movement restrictions that we pick up on from your assessment.
Due to the sometimes temperamental nature of the internet, we prefer that you make your payment once we have received your online training form and know that we are able to view the photos and footage. We will then confirm receipt of these, at which point payment is due and we will endeavour to complete your assessment within one week of receipt of your payment, depending on client numbers. If there’s likely to be any delay, we will contact you immediately.
Some people contact us with more complex training requirements over a period of time, which we can happily provide. Please contact us for more information and individual pricing for this service.
Please make your payment once we have received your online training form - Thank you
Testimonials
"Thank you for all your observations, insights and running advice....your feedback and communication is very professional."
Martin, London
"I wanted to say thank you again to you and David for the great session. I'm looking forward to putting everything I've learned into practice!"
Gabriel, London
"Thanks very much for the thorough and considered advice."
Mick, North East England
"Really enjoyed the run at Clapham Common this morning. Many thanks to Anna and David for their valuable support and assistance, making my journey from Maidstone well worthwhile. Looking forward to the next run ."
Robin, Kent
"Thanks very much for today's session, it was very informative and I will be running barefoot very soon!"
Cheri, London
“Before working with David I was finding it increasingly difficult to walk downstairs without holding on for fear of falling due to knee surgery I had over twenty years ago. My GP had told me that he couldn’t do much more for me and that I definitely shouldn’t run again. I contacted David to help me feel fitter and more able to move around and it didn’t cross my mind that we’d do any running. I worked with him on a rehab-type programme and found myself getting stronger and more supple. I was slightly anxious when, after a few sessions, he suggested that we try running.
However, we just took it very slowly and he was encouraging and informative, teaching me new things about my technique that were really helpful. I am now running regularly, without pain, and have lost almost two stones! David has helped me regain my confidence and I am so pleased to feel so much fitter and have no pain!”
Hilary, London
Price List
Individual Sessions
Prices for individual tuition are £50.00p for 1 hour or £30.00p for half an hour.
Payments
Payments may be made by cash, cheque or bank transfer.
Telephone
0845 226 7302
Email us
Cancellation Policy
At least 24 hours notice is required for all cancellations, which must be confirmed by telephone or via email using the 'read receipt' facility.
Unfortunately a cancellation fee of the full amount for the session will apply for all cancellations within a 24-hour period.
"The greatest pleasure in life, is doing the things people say we cannot do."
- Walter Bagehot
Workshops
We currently teach two workshops: “Getting started” and “Foundation and Principles of Running”. Both courses contain both theoretical and practical work.
Getting Started is a one day course geared towards individuals who are relatively new to running and are interested in beginning barefoot running.
We limit this course to ten participants.
Foundation and Principles of Running is an in depth, two day course covering the anatomy and biomechanics behind optimum running form. The course is aimed at anyone wishing to improve their performance by maximizing their running efficiency.
We limit this course to six participants - each must have the ability to run at least two miles.
Places can be booked online and available dates are shown in the links to the right. If you require further information about the courses, please email us.
Getting Startedis a one day course geared towards individuals who are relatively new to running and are interested in beginning barefoot running.
Foundation and Principles of Runningis an in depth, two day course covering the anatomy and biomechanics behind optimum running form. The course is aimed at anyone wishing to improve their performance by maximizing their running efficiency.
Getting Started
This day workshop is aimed at those who are relatively new to running and have an interest in finding out more about barefoot running, such as how to get started and what to expect.
The day will cover the following:
• An introduction into why barefoot running is beneficial
• Misconceptions of barefoot running
• Basics of technique
• Transitioning into barefoot running
• Managing different types of terrain and weather
• Common injuries
• Foot maintenance
• Most common mistakes
• Insights into the footwear debate
The workshop is limited to 10 participants to ensure that everyone’s needs are catered for.
Next available course date: 3rd March 2012
Location: Bacon's College - London
Early bird price (until 3rd February 2012): £60.00p
Foundation and Principles of Running
This is a two day in depth workshop geared towards individuals interested in improving their running performance or anyone wanting to understand more about the human body, its mechanics, and how it relates to an efficient running technique.
On this course we will cover the following:
Comprehensive course material is provided.
Next available course date: 14th - 15th April 2012
Early bird price (until 8th March): £153.00p
"It was an absolute pleasure to share time with you. I think that the shared philosophies of your company will see you in great demand in the very near future. I found your style of teaching very easy and informative. I certainly can’t wait to train with you guys again soon... what a day I am still buzzing!"
Graham, Surrey
"What I liked most about the course was the personalised attention......the way you both provided advice about personal injuries and experiences was excellent.
I felt that the combination of backgrounds you both had really complimented each other, and it meant that whoever would come on a course in the future would be able to relate very well to either or both of your experiences. I also liked the way that you were both able to answer questions equally well, with very similar answers despite different backgrounds. Overall, I thought the course was absolutely spot on. Although I felt I knew a fair bit about barefoot running and already had some experience, your course has really inspired me. I learnt far more than I thought I could in two days and feel more confident speaking to people about barefoot running, which I think is really important. I have run a lot more barefoot since and I now officially run more often without shoes than with. Most notably, I have been able to run without any arch pain in my feet. THANK YOU SO MUCH!"
Taryn, London
"I thought the course was really great. I really liked the fact that it was much more than just about barefoot running. It was great to learn about the biomechanics and injury prevention, but also to chat about general fitness and lifestyle issues. Also I really enjoyed doing the exercises and drills and think they will be very useful to develop a good running style. Having already read a lot about barefoot running, I still came away with masses of new information. You are also very encouraging, which is great for someone previously sports-shy like me. The informal style worked well and it meant that we talked about all sorts of interesting things that we might not have otherwise, and also that we could bombard you with questions!"
Hilary, Surrey
"I always loved running... it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
- Jesse Owens
Barefoot Running UK has launched the first official barefoot running club in the United Kingdom. We are predominantly based in London, but efforts to expand nationwide are underway.
The club was formed to promote the sense of enjoyment in running that is sometimes lost when people feel the pressure to compete or view running as a punishing weight loss activity as opposed to a fun way to exercise. Competition and enjoyment can easily go hand in hand and running can be especially rewarding when it’s helping you and others. With help from charities, we have guaranteed places on most high profile events with the ultimate goal of raising money and public awareness to help those less fortunate.
Becoming a club member means that you can join in club runs with other like-minded individuals as well as benefiting from product, therapy, training and racing discounts. If you’re not near a club location, you can still be a club member and take advantage for many of these discounts.
The club is open to all, no matter your preference of foot wear. We cater for everyone at the sessions and welcome those new to barefooting, as well as completely new runners who want to give themselves the best start. We obviously encourage the barefoot approach to running but those who prefer to wear minimalist footwear, racing flats or even traditional trainers are still welcome.
All efforts are made to create a perfect environment in which to learn how to transition safely and happily from shod to minimalist or barefoot runner, or to improve your running technique and form, while not losing the “play” element of running.
Please give us a call before you attend your first session. or CLICK HERE for more information on club meets and membership deals on our club website.
A Typical session
A typical club session lasts for approximately an hour and a half.
The first half an hour is geared towards beginners and we run through a series of mobility exercises as well as carrying out some simple drills. Those who are new to the club can attend up to three of these half hour sessions free of charge.
The following hour or so is the club run time. Club runs vary depending on who attends – sometimes we take a longer, steady run over a variety of terrain whilst other sessions might involve a shorter run with some speed and agility work thrown in. We try and cater for everyone, so there are shorter routes available for those who are not ready for higher mileage.
Local club sessions are free for standard members, whilst premium members can visit any UK club free of charge. The fee for remote/ non-members is £7.50, a percentage of which automatically goes to our designated charities.
We often hold half hour private tutorials at the end of a club session. Standard and premium members are entitled to a certain amount of free private tuition (see tuition section for more details). For remote members, non-members and those who’ve just done a trial session, this is a good time to book in for private tuition as we will have had the opportunity to look at your running form prior to working with you. Half hour sessions cost £30.
Club Membership
We offer various memberships with the aim of bringing runners together around the UK. Club membership entitles you to a number of discounts both on products and tuition and the choice of three different levels allows you to pick the one that suits you the most.
There are further discounts for family membership, details of which can be found on the club membership website.
The membership is available for over 18’s only. However, a children/family membership is in development, so watch this space!
Click here to learn more about our membership offers
Please give us a call to learn more. or click the link for more information on membership deals on our club website.
Click on the green spots on the map for club location information.
There are a number of London clubs. Click on the various green spots on the layout above to find your nearest one.
Clapham Common
(Club location)
Windmill Drive
London
SW4
Saturday
09:30 - 10:00 am: Technique & drills
10:00 - 11:00 am: Club run
(meet at the Bandstand)
t: 0845 226 7302
m: 07793 747398
Blackheath (Club location)
Blackheath Common
Blackheath
SE3 0TY
Sunday
(meet at the Royal Standard)
m: 07753 987931
Crystal Palace
(1 to 1 training & workshops only)
Crystal Palace National Sports Centre
Ledrington Road
SE19 2BB
