The recent New York Times article [1] by Christopher McDougall, author of the best selling book on running Born to Run, is currently making its way around the Internet.
Entitled “The Once and Future Way to Run“, McDougall takes a roundabout path of catching everybody up on the last few years of barefoot running news until finally unveiling a newly rediscovered running technique that he thinks will revolutionize running.
He is certainly right to suggest that despite the prevalence of minimalist footwear, many barefoot or minimalist running enthusiasts are still running with terrible form. By terrible, I mean landing hard on their heels. This isn’t the faint heel touch you see with some elites, where its hard to tell if it’s actually a midfoot landing. We’re talking about the kind of bone jarring heel plodding that makes you cringe.
Despite how clever we humans think we are, nevertheless old habits die hard, and this fact remains true with regard to running form. Muscle memory and other related mental mechanisms keep us running like we have thick Nikes on even where there is actually little more than a few millimeters of neoprene under our feet.
The 100 Up exercise, which McDougall is touting as a surefire technique for training away these bad habits, is actually an incredibly old invention of a long dead English chemist apprentice. Since he was English, in this case being a chemist probably refers to a pharmacist. Walter Goodall George [2] developed his exercise pattern so that he could train for running even while busy at work all day. The technique was apparently quite successful, as George went on to achieve world record times in several short and middle distance races.
You can watch this video here of McDougall demonstrating the technique to a bunch of what seems like New York Times interns.
The exercise seems simple enough, with the exception that for the untrained it will be a heck of a workout. The exercise alone might be good for breaking up the work day with a quick five minute bout of steps.
I got a kick out of this (pun intended) because the whole thing was awfully reminiscent of my time in the marching band in college. Our band’s signature move was a traditional high step march at a fast tempo. The techniques for teaching the proper form, balance, and cadence seemed almost identical to this 100 Up exercise. All that’s missing is a hangover from tailgating in the summer heat, and the roar of the crowd as we missed another field goal, wide right.
Will the “100 Up” be as revolutionary as McDougall suggests?
I’m sure that it will help some people, no doubt. The emphasis of landing on one’s forefoot will make good practice, and likely help some people to transition away from bad running habits. Sometimes, it’s difficult to change a behavior until you actually get a chance to feel and see what the right movement is supposed to be.
Still, anything that McDougall suggests will get an insane amount of hype, but that doesn’t guarantee that it will be a panacea of barefoot running success. Americans certainly love quick and easy solutions, but there is no replacement for patience, observation, and mindfulness.
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63 Responses to The 100 Up Exercise: Method for Training Barefoot Running Form
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This seems pretty similar to the basic drills from the Pose method of running. These, though, are far more comprehensive.
From what I have seen of various pose coaches, it appears that it would at least be complementary to a pose training course.
Thanks for posting this, if the video was attached to the original NYT article I missed it – I couldn’t fully grok the mechanics of the 100-up exercise from the textual description in the article; the twig threw me off… “wouldn’t that put you off balance or hurt if you kept landing on that twig?”
I agree, the text description of the technique was very hard to comprehend. Thankfully, I stumbled onto the video as well.
I was thinking just how awful it was going to be to land on the twig with bare feet, too. “I wonder if I can try this using my trail shoes shoes?”, I asked myself.
[...] naturallyengineered.com points out that “anything McDougall suggests will get an insane amount of hype” – so you will see ALOT of people claiming it is the ultimate answer. I will let you know how it works out for me. [...]
+1 on the thanks-for-posting. True this: “Sometimes, it’s difficult to change a behavior until you actually get a chance to feel and see what the right movement is supposed to be.” I hope as more venture into the VFF / pseudo-barefoot world(s) and see the great stuff it brings that they’re engaging learning the right movements vs. the equally-instructive but unpleasant wrong ones (e.g. metatarsals screaming loudly to reconsider heavy heel-centric strides).
AKA, a brief thank-you for your posts…they’re consistently good, thoughtful stuff. Please keep on!
Thanks for the kind words!
[...] via The 100 Up Exercise: Method for Training Barefoot Running Form | Naturally Engineered. [...]
Hi David,
I got to meet Chris on a run up in Boulder. Awesome guy. There was a father and son group on our run and for some reason they got separated. Chris decided to hang out with the 12 year old son the rest of the way up the mountain which I thought was nice of him.
One thing Chris told me was that he does ZERO street running. Only trail running. Although I think people will be fine running barefoot on streets (I’ve talked to a lot of barefoot runners during races), I do not think it is optimal.
And Chris also wears some type of shoe when he runs. This article makes it seem like he has traded in his vibrams for sandals. In either case, he is not a 100% barefoot runner yet.
Cheers,
Jeremy
Interesting anecdote, thanks for sharing. It’s always nice to peer a little into the personal side of people in the public-eye, and find something genuine.
I’m pretty sure the sandals he’s wearing are made by Luna Sandals, which is Barefoot Ted’s company.
Yeah, I wouldn’t be surprised by that – I’m pretty sure they are BFF’s
Is it 100 ups for each leg or 100 in total? By the way thanks for the article and the video helps a lot ( i didn’t watch it in the original article)
Maybe try starting with 50 each leg, then work up to 100 each.
Really grateful for this; I quit running altogether about a year ago because my ankles are just a mess. May have to try again and hope a new technique will help–I miss it.
What I am missing…..it seems just like running in place.
Try doing it while landing on your heels or flat-footed, and barefoot. I’m positive it would be incredibly painful.
Hence, the emphasis on forcing you to learn to step lightly and primarily on your forefoot.
I’m intrigued. Ran since high school, have had arch problems for a long time, use custom orthotics. Will this work for someone with “fallen arches”?
The way I see it, fallen arches are a result of atrophy of the muscles in the foot. Don’t use it, you lose it. Wearing shoes reduces the need for the body to utilize the muscles in the feet during locomotion.
I’ve read accounts of people having their arches restored through barefoot running.
I’m all but sold on barefoot running, have been for about a year. There’s just one thing, though- the minute I seriously tried it (and I made a point of always landing forefoot first), I suddenly had my first ever run-in with plantar fasciitis, and have been stuck with it ever since. The pain is in my heel, and it is intense, especially after a barefoot run. How does one explain my being debilitated with this stupid, persistent injury, just as I began making the switch?
Read this: http://www.menshealth.com/fitness/understanding-your-muscles/page/5
It’s another McDougall article, this snippet talking about a solution for his heel pain.
I used to run this way in the 70′s but bowed to peer pressure when I went to college(“you’re not on the farm anymore–civilized people wear shoes!”) After years of knee pain, I am delighted to hear that I was doing it the right way and that I can run again, and even improve, at my age. I started running in flip-flops this summer (trail running) and found that even though it’s not fast, my knees did not hurt on those days.
Why didn’t Chris come out with this article in the spring? I used to run barefoot in the snow, but I’m not eager to try that now. Maybe I can find an indoor track.
So, I’m a little confused as to what you are supposed to do for this. Is it 100 of the minor, 100 of the major? Or is it working on the minor for a while and then moving on to the major? And is it 100 total (50 each foot), or 100 per foot? No article I can find really explains what one would actually do if they wanted to incorporate this into training.
Mark, I think the movements themselves are more important than the exact number of repetitions. Just try to replicate the movement pattern, and do it for as many repetitions as you can with good form.
I believe it’s do as many as possible with the correct form… I think 100 is total (both legs) but I’d worry less about the number and more about the proper form.
Precisely, spot on Zachary.
Thanks!
David, loved the article in the Times yesterday and happy to have found the video and your comments. I’ve been running hilly, wooded trails exclusively for about 15 years and never have injury problems (except when I trip on a tree root). Running hilly, rooted trails means I spend a lot of time running lightly, on the balls of my feet, picking my way up and down hills, and over roots and rocks. During my morning run today I was mindful of George’s technique and my stride. Staying on the balls of my feet seemed to come easily. Perhaps hilly trail running might be an antidote to all the heel striking going on out there.
We certainly have to be more mindful in environments like that, as opposed to when “zombie running” around a track.
That’s what makes running meditation. I can sit for a spell, or hit the trail and notice. Same practice; same results.
Why do you refer to it as a “quick and easy solution”? Nothing about the exercise seems either quick or easy to me. Rather that calling the exercise “quick and easy” I would call it “conceptually clear and focused.” Having said that, I’ve only tried it once — I’m concerned about disturbing my downstairs neighbor. I’m looking forward to hearing reports from people who given the exercise a solid few weeks of work.
I say that because performing a simple exercise in place on a flat surface is very different from running at speed on changing terrain. I think this has the potential to be a great learning tool, but I’m doubtful it will solve everybody’s problems.
I my opinion, the biggest problem people have with regard to learning proper running form is a severe lack of mindfulness.
Most people I see out jogging are “zombie runners” – jogging around with their headphones in with no idea what their body is doing and what’s going on under their feet. That is the first thing which needs to change, IMHO.
I notice in the video that Chris’ elbow goes back on the same side that the knee is up. But in the graphic (also with the NYT story) it suggests that the opposite elbow goes back. I tried it both ways; same side seems more natural. Anyone else notice the discrepancy, have thoughts on it?
Arm swing definitely needs to happen in a counteracting manner to the leg pop. Opposite arm to leg, that’s how the body balances itself, as well as generate elastic energy through the interconnected myofascial tissues.
Chris must have been distracted by the video cameras, heheh
I noticed his arm swing as well – the arm going back is on the same side as the leg that is pulling up. This makes sense; when you combine it with actual running, the arm going forward is the opposite of the leg going forward. I think Chris had it correct; it just looked funny because this particular exercise (the minor) works on one side and then on the other, separately.
I noticed the discrepancy as well. but can’t tell whether is agreement here (“think chris had it correct”) I assume arm going back is same side of the body as the leg going up because when you are actually running, the opposite arm is going forward? thanks.
I stumbled upon this article. I just began running this summer (doing couch to 5k) and am now wondering how I apply this method to my training program. The one thing I’m unclear about is the length of the stride when employing this method. It looks like the strides are relatively short, almost as if they’re shuffling along instead of taking longer strides. For someone relatively new to running and wanting to do it the “right way,” what do you recommend as next steps?
I think the shuffling thing was because they were running slow for photography purposes.
Regardless, the important thing is to focus on keeping your feet under your center of balance when they touch the ground. That may inadvertently lead you to take shorter strides, but stride length is usually more of a factor of speed.
The man who developed these was Walter Goodall George (WG, not WS, an apparent typo in the McDougall article). He developed these exercises in 1878 and died in 1943, so “incredibly old” and “long dead” are subject to one’s own interpretation.
Thank you for the correction Jim, I amended the article appropriately. I was starting to wonder why I was having so much difficulty finding information about this man.
I don´t think the profesional runners, run like you are showing. They give large steps on their run.
I think this technique is good when the speed of the run is slow, but when you increase the speed, you have dificulty to run like that.
I don´t know, this is my first oppiniion. I will practice the method to see what hapenns!
Question: is there value in doing this drill if I plan to continue wearing running shoes when I run ? Or, is this drill intended only as preparation for barefoot running (or running with those Vibram thingies) ?
Thanks!
There may be value. I think you’ll find it require some effort to maintain proper form when wearing shoes, though this will probably be a function of how thick and inflexible those shoes are.
Although I am impressed with the results some have had about being injury free I am still an skeptic. I learned to heel strike back in the 80′s when I started running. That was the “best” method of the time. the shoes followed. I get the part about humans running for hundreds of years injury free, it supports the claim. One contention I have it’s about adults “learning’ to heel strike. I was hoping that he would have included film or studies from children at different ages to support his claim.
Thanks for for the forum
Some great videos and research here: http://barefootrunning.fas.harvard.edu/index.html
I noticed the elbow-knee coordination is different in the NY Times Magazine article. It indicates the opposite elbow should drive back from the raised knee (which feels more natural to me) Does it matter?
Thanks for the conversation. When I was a little girl, I always ran like this, but then got “corrected” later in life!
one other question: is there a reason this exercise (assuming it was done right) wouldn’t work if one was wearing traditional running shoes? thanks.
Not necessarily, but wearing shoes with substantial heel to toe drop, and cushioning might make it more awkward.
As well, with loss of sensation your proprioception is reduced, so I would think you’d be doing less training of your ability to land softly with your feet
[...] technique from the 1870's. And you say he talks about these Ra Ra Murai people too. I found this article on Walter Goodall George's 100 Up exercise. Here is a reasonably good article on heel vs. midfoot vs. forefoot running, and some basic [...]
I tried this method last night, and I’m surprised at how much easier it was to run. I felt my breathing was less labored and I could run longer. Following the run, I noticed my usual shin splint pain was non-existent and I didn’t feel any discomfort at all in either my knee and ankle ligaments or joints, hinting to me that those areas were not in any distress or overuse during the run. One word of warning though, my calves were quite sore! Although the pain is reminiscent of the usual muscle pain one experiences after a first time workout. I expect this to subside once I get more accustomed to using the 100 Up method.
Did you run in running shoes? Barefoot? The barefoot shoes? Just curious. I tried this method in running shoes and it felt really awkward. Trying to focus hitting on the balls of my feet instead of my heel took a ton of concentration and I’m sure I looked weird while running.
In response to Matthew, I ran in my usual running shoes. Just can’t make the jump to barefoot yet, although I will seriously consider looking at shoes along the lines of Vibram and such. And my calves are still barking! I should have slowly incorporated 100 Up over time, instead of just jumping into it with a 50min run. Live and learn…
I just did the exact same thing. I ran 5 miles in 50 minutes and my calves are sore as heck too.
I can relate to Helder’s response. The 100-up worked great for me, and I was sore due to using different muscles. I guess I did not realize what a heal pounder I was. Many thanks to McDougall for this information.
We still have not received an answer from these guys about the side of the elbow drive relative to the knee raise. So which is it–opposite elbow or same side?
And also, for those of us whose recurrent chronic calf pain brought our running to a halt, how is this unusual toe running supposed to be natural? it only works if you weigh as much as a feather. it clearly isn’t the right way to go if you’re overweight. is this correct?
Arm swing naturally occurs counter to leg kick. Opposite leg to arm. Just pretend like you are running in place.
You don’t run on your toes, that would be sprinting. The forefoot is roughly the front half of your foot.
You shouldn’t use improper form if you are overweight, you should lose weight. Regardless though, the forefoot landing mechanics provides much more energy dissipation than heel striking. This has been proven with force plate testing.
I’ve been in VFFs for two years now, mostly for exercise classes (a variety of exercises/boot camp type classes). The original hype on the shoe was that it would somehow magically change your stride to a forefoot stride; it did not with me. It did change me from a hard heel striker to a softer heel strike, but I still feel like I thud like a load of bricks when I run. Consequently, I hate running and though I’m pretty fit, I still really struggle to go more than a mile or so. I am a 52 year old moderately overweight woman.
I’m definitely trying the 100 up, because I feel strongly that in order to improve my running, I must change my running style. My issue so far has been that when I have been running on the front of my foot I do feel much lighter/bouncier, but I am battling incredible calf soreness. I think I am inadvertently tensing my calf muscle as I force myself to think about landing on the forefoot. Is anyone else having this issue?
Robin, I’ve written about this as well:
http://naturallyengineered.com/blog/sore-calf-muscles-from-first-real-run-in-vibram-five-fingers/
David, your article has greatly improved my technique, thank you for the help!
Glad to hear that Helder, it’s why I do this.
Thank you so much. You probably get tired of people asking the same questions all the time. this is going to be incredibly helpful.
I’ve run numerous times using the 100 Up, and I’m happy to report absolutely zero calf pain. It may be because I allow my heel to land very slightly, as it follows the forefoot down to the ground. This way it allows a split second of calf muscle release, and it’s made a big improvement for me. Also, when first starting out, it would be beneficial to break up the run w/ a few minutes of walking and leg stretching whenever the calves start to feel tight, at least for the 1st week or so.