Tag Archives: Three Times

Zola Budd Barefoot Running Technique

If Ethiopias’ Abebe Bikila is the god father of barefoot running(He won 1960 Rome Olympic marathon running barefoot) then South African Zola Budd is the god mother of barefoot running.

South African running sensation Zola Budd was a die hard devotee of the art of running barefoot. Budd trained and raced barefoot.

In 1984 aged 17 she set a New world record in 5000 meters while running barefoot.

Back then running barefoot was seen as a crazy idea but now experts seem to tell us running barefoot is not a crazy idea after all. In fact that is how we should be running.

From Science daily

Scientists have found that those who run barefoot, or in minimal footwear, tend to avoid “heel-striking,” and instead land on the ball of the foot or the middle of the foot. In so doing, these runners use the architecture of the foot and leg and some clever Newtonian physics to avoid hurtful and potentially damaging impacts, equivalent to two to three times body weight, that shod heel-strikers repeatedly experience.

10 weeks training plan , 12 weeks marathon training plan

A friend of mine is planning to train for his first marathon and he just sent the following 12 step marathon training planning. I don’t know where he got it from but it has a feel of Jeff Galloway, a man who has evangelized on the merits of run walk method for running a marathon.

Step 1

Plan to exercise four days a week for 10 weeks.

Step 2

Begin each session with 10 to 15 minutes of stretching, and end each session with a 10-minute walk followed by more stretching.

Step 3

Take on week one. Walk 10 minutes. Jog 2 to 3 minutes. Walk 4 minutes. Repeat five times each session.

Step 4

Get into it with week two. Walk 10 minutes. Jog 3 minutes. Walk 3 minutes. Repeat five times each session.

Step 5

Settle into week three. Walk 5 to 10 minutes. Jog 5 minutes. Walk 2 minutes. Repeat four times each session.

Step 6

Keep it going into week four. Walk 5 minutes. Run 7 minutes. Walk 3 minutes. Repeat three times each session.

Step 7

Stay on a roll in week five. Walk 5 minutes. Run 8 minutes. Walk 2 minutes. Repeat three times each session.

Step 8

Pat yourself on the back for being halfway there as you enter week six. Walk 3 to 5 minutes. Run 9 minutes. Walk 2 minutes. Repeat three times each session.

Step 9

Recognize your growing stamina in week seven. Walk 3 to 5 minutes. Run 9 minutes. Walk 1 minute. Repeat three times each session.

Step 10

Feel good about yourself as you confront week eight. Walk 3 to 5 minutes. Run 13 minutes. Walk 2 minutes. Repeat twice each session.

Step 11

Visualize the end of your first goal as you begin week nine. Walk 3 minutes. Run 14 minutes. Walk 1 minute. Do this twice each session.

Step 12

Congratulate yourself for your accomplishment in week 10. Walk 3 minutes. Run 30 minutes without stopping.