The Week - 28th Mar

For once, the last 7 days have been relatively quiet. Post the EcoTraill de Paris I spent a few days in Paris working on plans for the 2011 edition of the race and basically recovering. My legs were shot post the race with the worst 'doms' I have had in some time. This was not all due to the race! Basically the 'runwild runfree' training camp and lots of cycling had given my legs a bit of a shock. I therefore went into the race with a certain amount of muscle fatigue. The race itself tipped me over the edge. However, I loved the EcoTrail de Paris and from the moment when I started to run my own race (mile 20) I enjoyed the suffering in my own company. Sometimes you need that isolation. It makes one focus and it also makes you dig deep. Primary concern has been to recover and get ready for Paris Marathon on April 11th and London Marathon on April 25th. I want to use all the endurance gained in the first quarter of 2010 and beat my PB at Paris. It is touch and go at the moment.... my legs will need to be very fresh for this. Aerobically I am fine. Infact, aerobically I am really fit at the moment. Two massages post EcoTrail and the legs are coming back but still not perfect.

I managed to set myself back a step at the weekend! I was working with Yelling Performance at a VLM coaching day at Dorney Lake. On Saturday we had a two hour coached run which I was leading. In the past, most of the clients have been 4 hour marathon runners at best with the odd 3:30 runner. Saturday we had a guy who was going for sub 3. So after my 3 mile set up lap, I then ran 12 miles at 6:45 pace followed with a 3 mile break down lap. So, 18 miles in total and 12 of those at 'pace'. Boy did my legs know I had done it. It also made me realize that although the engine was great at this pace, my legs had not recovered enough to maintain it. So, RnR and easy running planned for the lead in to Paris.

It has not all been all work though. I managed to see one of my heroes, 'Peter Gabriel' twice in the last week. It all sounds a little Rock 'n' Roll but Niandi and myself saw him Monday at Paris 'Bercy' and then on Saturday night I saw him at the 'O2 Arena' after spending the day coaching. Two really special nights and as a departure, PG played with a Symphony Orchestra, all part of his new 'scratch my back' project. It was amazing to hear some of the classics re worked by John Metcalfe to a stunning classical arrangement. Can you see me? I was in the 4th row directly in front of PG.

Clients have had a relatively quiet week too.... many are recovering post EcoTrail, others are tapering for Paris and one or two others are getting ready for VLM. Another big issue has been injury. I have never quite had a period like the last 2-4 weeks for clients getting 'issues'. Some of them just minor niggles, others a little more serious. For those concerned they are focussing on recovery and making sure that they rehab properly and do not come back too quick. So if you have an injury, don't worry! It happens to all of us. Just keep focused and keep perspective. If you struggle with this, take a look at the video clip in the post below.

One piece of great news is that Richard Whitehead (coached by Liz Yelling and attendee at the RWRF Lanza camp) broke the Half Marathon World Record for a double amputee at Reading in 01:14:59. Superb effort Rich. Looks like that new marathon WR is on track for Rotterdam. Check Richard out: http://www.marathonchamp.com/

Have you got any news? Would love to hear from you. Either comment below or drop me an email at runwild.runfree.uk@gmail.com

Inspiration and Perspective

Sometimes somethink comes along that makes you STOP, LOOK & LISTEN.

It is easy to feel down, sad, depressed and think that life is against you. We all need perspective and we all need inspiration. I have always looked to 'Team Hoyt' to provide me with that perspective and the inspiration to achieve my new goals and new targets. When I think 'I can't', Rick and Dick Hoyt confirm for me that 'I can'.

Today I found out about Nick Vujicic. I am not going to rabbit on as I think all you need to do is look at the video clip. Next time you think you can't, remember, you can.....

http://www.attitudeisaltitude.com/aboutus-attitude.php

EcoTrail 80km - Paris

1244 people finished the 3rd edition of the 80km EcoTrail de Paris. Now firmly established in the French running calendar this race is very much a jewel in the ultra running crown. Starting on the outskirts of Paris in the Bois d'Arcy runners run 80km (50 miles) through the woods, trails and forests to enter the heart of Paris via the Parc de St Cloud and then run the final 10km along the banks of the Seine to finish by running UP the Eiffel Tower to the finish line on the first floor.

This is a tough course; no doubt. However it is a beautiful course and one that leaves a lasting impression on the mind. I ran the second edition last year with my partner, Niandi. I fell in love with the race and being the 'only' British entrant I wanted to broaden the appeal. I therefore contacted the race organization and became the sole UK agent for the race.

2010 saw a great increase in British entrants. I took along 8 clients but it was apparent at the race start that UK entries had increased. One entrant in particular was 'Ian Sharman'. A very highly respected ultra runner from the UK. He didn't disappoint turning in a superb performance for 4th place overall.

So, the race!

I pre-registered all my entrants making our journey to the race start easy and trouble free. We departed our hotel at 0900 and transferred via RER and then Bus to Trappes. As is always the case with large races, you have an element of waiting. I don't particularly mind this. It is an opportunity to meet people, take in some last minute calories and prepare mentally for the challenge ahead. In regard to friends, the race start was a 'who's who' of French Ultra Running. Our group of friends included three times MDS winner Simone Kaiser, Michel Bach who has run MDS 18 times and is a multiple Spartathlon finisher, Katel Korme (UTMB, Spartathlon, MDS) Didier Benguigui, 6 times 100km French Champion Huguette Jouault and Christine Dadoun. As I said, a who’s who! What is amazing is all these runners race week in and week out. Funnily enough on speaking to all of them on the start line, when I asked 'what's next?'. They all said MDS in 2 weeks..... sometimes you can feel quite inadequate in this company!

Running in our group we had Niandi Carmont, Cat Archer, Mark Hughes, Chris McCarthy, Nick Weston and Ron Shannon and I. Jon Glyde should have been racing but unfortunately had sustained a calf injury in the final prep for the event.

A short race briefing at 1215 and at 1230 we were underway. Some 1500 runners heading along narrow trails. Early on the trail is quite congested. This very much works into you favor as your pace is held back… no need to go flying off when you have some 50 miles ahead.

Of course the front runners go off at a ridiculous pace, the winner crossed the line in 6hrs 8 min! With the first lady in 6hrs 32min (she was actually 5^th overall). The first 13 miles are relatively flat, a few hills a thrown and of course one has to contend with mud and other runners.

Nick Weston pushed ahead early on and I stayed with Niandi, Cat & Mark. It is always difficult to run at other peoples pace but it was important to help set a pace that was hopefully sustainable over this distance. I had complete confidence in Niandi controlling things. She has been running ultras for 15 years an she really does know how to set a metronomic pace.

At the first feed it was imperative to refill bladders, take on calories and make sure you had enough to sustain you to the second feed. From here the terrain became increasingly tough.

All trail and relentless hills. Like a rollercoaster at the fair you hid one hill, roll over the top, run, hit another hill and then keep going.

The ‘downs’ never quite seemed in the same quantity as the ‘ups’. In all cases you walked the hills. They are steep, slippery and energy sapping. At 18 miles I ran ahead of Niandi, Cat and Mark and started to settle into ‘my’ pace. Behind Ron and Chris managed their own efforts individually. I had the carrot of Nick running up ahead, however on this type of race you just suddenly can’t start running a minute a mile quicker so I was resided to the fact that I would see him at the Eiffel Tower unless he blew up in the latter stages. From here on in I found space and started to catch all the early ‘rabbits’. In actual fact, from mile 20 to the finish I think I only had 4 people come past me, whereas I lost count of the runners I passed.

The second feed was ages away. The torrential rain that had fallen during the previous night making the trail ‘sticky’ had gone, the sun was out and the temperatures were pretty warm. I was sweating heavily. At mile 28 I had gone through 4 liters of water and 8 ‘Nuun’ tablets. Energy wise I had taken a gel every 3 miles. I wasn’t lacking energy but I was thirsty…. Being a heavy sweater I need my electrolytes. At this point I was a little worried. I knew the feed was at mile 33, therefore I still had 5 miles to go which equated to roughly 50 mins. I made the feed but I had definitely dipped into my reserves. I refilled my bladder, took on some extra calories in the form of cake. Had a coffee and then pushed on.

To be honest this feed station is a great mental boost. You are over halfway with 17 miles to go. Yes it’s still a long way but you can adapt and take many positives. The trail continued to challenge. I actually looked forward to the hills. My calf was playing up and the walking up allowed me to put it into s a stretch and relieve the pressure on it. As soon as I crested the tops and I would settle back into my pace keeping my steps short and my cadence high.

We entered the Observatoire de Meudon and this provided some absolutely stunning views over Paris. The Eiffel Tower and Sacre Coeur glowed in the distance. We entered a checkpoint. Here we had a kit check and we had to apply our reflective arm bands to our arms.

Night came and with it our head torches. I was now pretty much running alone. I love this part of the race. Dark, dense, forests and just a beam of light illuminating the way. The course is marked with small yellow or white reflective strips. You move your head, catch a reflection and follow…. The third feed station was at 39 miles and in the middle of race course. We had to follow the barriers and then suddenly had a water trough to climb over. I lifted my leg and ‘bang’! – Cramp. My right leg outstretched like it had two wooden splints at the side of it. I gave it a minute or two, stretched, somehow managed to get over the water trough and within a mile I was in the feed station. More water to my bladder, more cake and this time a few cups of coke. I walked out of the feed eating. It seemed logical to walk while eating instead of standing. I had 10 miles to go and the finish was pulling me in.

I was now in the Parc de St Cloud. I had one other runner for company and we took it in turn leading the way. I finally came to the final feed at the ‘Belvedere’ in the Parc de St Cloud. I was alone. The feed was empty and suddenly I thought to myself that I must be a fair way up the field. Last year when I entered this station with Niandi we had at least 50 people with us. I took an espresso, a cup of water, a piece of cake and off I went. I love this bit. When I am in Paris this is my daily run… a quick decent to the Seine and then approximately 6 miles along its banks to the Eiffel Tower.

The Tower was glowing and pulsing in the distance. Legs were killing now. My left calf was in and out of cramp and my quads were shattered. Agony! But I wasn’t going to walk. I could taste the finish and I wanted sub 9 hours. The heavens opened. Torrential rain hit us and continued to fall. I didn’t waste energy running around puddles I just ploughed through them. At the ‘Pont de Sevres’ we crossed the Seine, ran under a bridge and then ran through the Parc Ile St Germain. We exited the Parc at the Pont de Issy, crossed the road and then we were back on the banks of the Seine. A marshal was suddenly shouting 1 km to go. I upped my pace and then suddenly I was being redirected. Oh no, the course had been changed from last year and instead of just running to the tower I was now crossing another bridge to run down an Island in the middle of the Seine…. 1km my arse I thought. This is going to be 3 km’s. It was!!! Finally the steps that took me from the Seine, up to the main road, across the crossings, through the marquee and then I entered the doorway to the Eiffel Tower. Head down I started to run, step after step. I don’t know how many steps to the finish. Needless to say it was enough. I crossed the line in 8hrs 52min in 124^th place.

It is such a special race. The opportunity to run trail in Paris, run along the Seine and finish at what has to be the best finish line in the world is a truly memorable experience. It was my 2^nd time and the experience was not diminished. Actually, I enjoyed it more.

I entered the marquee. Nick was waiting. He had a superb run crossing the line in 8hrs 13min for 71^st place. We could hardly move. Our legs were locked with fatigue. Cat Archer was the next in in 9hrs 23min for 244^th place. Niandi and Mark had run together and finished in 9hrs 34min for 292 place and 294 place respectively. Ron finished in 9hrs 54m for 362 place and Chris crossed the line with ‘yeeha’ in 10hrs 09 min for 449 place.

Stunning race

Stunning course

Great friends

Great results

An experience to be cherished.

Will I be back…? Well, of course! 2011 entries will be available through ‘runwild runfree’. We are the sole UK agent, so, if you fancy a challenge and an experience of a lifetime in 2011, the EcoTrail de Paris is for you. If you feel 80km may be too far, don’t worry, you can always enter the 50k!

Photos available at : http://picasaweb.google.com/runwild.runfree.uk/EcoTrail2010

Lanzarote Training Camp 2010

Firstly, apologies for no blog last week. I was sunning it up at the ‘runwild runfree’ multi-sport training camp at Club La Santa, Lanzarote. It’s a hard life but someone has to take on the tough work... don’t they! Pretty sure you are all thinking I was wishing to be back in -6 temperatures in the UK instead of the windy and sunny 20 degs of Spain? Actually, no!

Lanzarote and the Club La Santa resort really is a perfect destination for a camp of this nature. We have a sports complex that caters for all our needs: multiple free sports, a selection of restaurants (4) offering different food at different price levels, entertainment, child care and kids activities, Leisure pool complex, 50m outdoor pool, Run Track, Conference facilities, Squash courts, Tennis courts, Treatment rooms, Shops and so on....

The camp, once again was a real success. I have already had conversations and emails thanking the ‘runwild runfree’ coaches for a superb week. In-fact, we have already had 6 repeat bookings for 2011. Always great to get bookings for the following year when the current camp is either still happening or just over....

The 2011 camp saw a slight departure to previous years and although we didn’t hit the nail on the head every day, we re-worked the schedule and provided everyone with an action packed week of training. Previously a triathlon camp, the 2010 edition became a ‘multi-sport’ camp. This allowed us the flexibility to cater for triathletes, swimmers, cyclists and runners. We increased our coaching staff and had very specific sessions to help the clients obtain as much information as possible.

Each day had two coached run sessions, a 2 hour coached pool session, a guided bike session, one to one ‘bookable’ swim sessions and of course a selection of optional ‘free’ sports and classes provided by the Club La Santa resort. It is always very easy to do ‘too much’ on a camp like this and inevitably some sessions cross over. We always try to plan our days to allow everyone to train as much or as little as they like. Of course, most of the triathletes want to bike and swim each day whereas the runners are happy with a morning and evening run with some core/stability or strength work in the day. We also had a couple of lecture room sessions covering multiple subjects; an introduction to Ultra Running by myself & Niandi, running tips from Martin & Liz Yelling, Q&A with David Fletcher and a discussion with David Granger on his post cancer success in riding the Tour de France route with Geoff Thomas and his up and coming attempt at swimming the Channel. We offer everyone the option to take part in a Duathlon on Monday, Tuesday a Half Marathon and Wednesday a Triathlon. These are great opportunities to practice race technique, transitions, feeding or maybe you just want to incorporate them in your week as training. This year we had clients take part in all three. Adrian Goss had a great Duathlon. In the Half Marathon we had Jennie Muston, Julie Deadman, Sandie Stidwill, Mitch Nova, Rosemarie Maguire, Jakub Pawlowski and myself. It actually turned into a real ‘race’ with Jakub setting the early pace followed some 300-400m back by myself, a Brit and a Danish Guy. Chasing behind was Jennie Muston. For those who know, the Lanzarote Half is a tough course; hot, hilly and windy. At the village of ‘El Cuchillo’ I broke away from my Brit and Danish Company and chased Jakub. I slowly reeled him in at mile 9 not wanting to pull him back too soon. I pushed on the last climb to ‘Soo’ and caught him just as we crested the top. Behind Jennie was closing in on the Brit and the Dane. It was an exciting race.... decending down at sub 6 min pace Jakub and myself were running neck and neck with a couple of miles to go we decided to continue the ‘push’ BUT we would not contest the finish. We both crossed the line in 1:25. This was a PB for me on this course. My previous two years had been in 1:26, so it was a really pleasing race. Jakub was over the moon!! It was his first ‘win’. Behind Jennie had caught the Dane and was chasing for 3 rd place. She entered the track with a great 4^th place in 1:28. You have to remember that this race was done on no taper. One day previous we had done a 15-20 mile long run and two days before that we had done a 2 hour long run... throw into the mix track sessions, recovery runs and threshold work. Therefore these performances were quite special. Mitch came in in 1:41 and Julie Deadman came in on 1:47, amazingly just 1 min outside her Half Marathon PB. She was in great form. Sandie had a good run but unfortunately went of course with about 2 miles to go. Rosemarie put in a great effort in prep for Paris Marathon and using a walk/run strategy crossed the line in 2:32.

The Triathlon as always produces quite a large field. The swim takes place in the 50m open air pool with 8-10 swimmers per lane. It can be quite tough... from the swim, a quick transition and then a hilly/ windy ride to Tinajo and then a fast ride back to Club La Santa before an out and back 5k. Roddy Gosden, Adrian Goss and Kris Lachor took part. All three raced really well with Roddy coming in first. Kris I think was beginning to get addicted to triathlon and I think he was even thinking of an Ironman?! Adrian as ever put in a great effort. Well done ‘Mr Heinz’.

As part of our camp plans we put together a ‘treasure hunt’ on the first day. This was 20 marker flags placed over a 16 mile course covering villages, road and off road terrain. Allowing teams of 2 a 2 hour time limit they were set off at the same time with a map showing flag locations. I think this proved to be one of the highlights of the week. Not only does it introduce a competitive edge, it also gets people bonding. Congratulations to Jakub and Mitch for getting 1^st prize.

Our last day is always a chill day with some serious training. On the bikes we like to ride to ‘Femes’ and tackle its short but very steep climb. This year we made our journey but with a difference. Firstly, some of the non-cyclists travelled by Taxi to spectate and chill out. Secondly, we had a Time Trial with each rider set off at 1 min intervals. It was a great way to finish the week and great fun. To add spice, Adrian and Jennie decided to run the hill. Winning time went to Martin but the first camp attendee with the fastest time was Andrew. Stunning effort! The ice creams afterwards were very welcome...

High lights? Well, we had many! Firstly, I think having Olympian Liz Yelling on the camp proved invaluable. Everyone and not only the runners benefited from her experience. David Fletcher and David Granger provided some great coaching pool side and we had really positive feedback. Martin Yelling & Joel Jameson as ever were superb on the bike providing the clients with some really great long bikes. On a camp of this nature it is always important to look after everyone and all abilities, therefore we have split run groups, several bike groups and of course we have several different lane abilities at the pool. I also need to mention Richard Whitehead. Richard is coached by Liz. He is a double leg amputee and currently holds the marathon world record time of 2:50:38 recorded at Chicago in 2009. My high light? Well it was seeing Richard do a monster track set on the last day of the camp. He was tired, struggling to hold the pace and with the help of some pacing from Liz he managed to pull it out of the bag. Standing track side shouting out the splits watching a world record holder and an Olympian has to be one of those ‘I was there’ moments; quite special!

If you fancy coming along in 2011 we are taking bookings from Monday March 15^th. Apartment allocation will be similar to last year and we will therefore have capacity for 30-36 attendees. If 2010 is anything to go by, 2011 is going to fill up fast.

If you would like to view images of the week, please go to:

http://picasaweb.google.com/runwild.runfree.uk/Lanzarote2010?authkey=Gv1sRgCLzc-dyi_enHLg#

Booking at www.runwildrunfree.co.uk

Times Online - March 2nd

Taking my shoes off in public is almost as excruciating as the thought of removing my clothes. I have ugly feet, white from winter, lumpy and misshapen. On this barefoot running course, however, no one has pretty feet, especially not the coach John Woodward, who has been pounding the moors, rocks and tarns of the Lake District barefoot for 25 years. He first went barefoot “as a free and hippy sort of thing” and has never really put his shoes on again.

He is rather bemused to find himself at the sharp end of a growing trend to run barefoot — or at least without the inches of padding, arch support and stability supplied by traditional running shoes.

Latest research suggests that runners might get fewer injuries if they run in the way that Nature intended. “Survival of the human race depended upon being able to run long enough to catch lunch or avoid becoming it,” Woodward says.

Although he has never told anyone outright to take off their trainers, he invites them to do so “in the most inviting of settings” during the weekend Natural Running courses that he runs from his home in the village of Kirkby-in-Furness beside the Duddon Estuary on the northwest coast of England, near the Lake District.

Today, our first spin without shoes, we stay on kind ground: turf from nearby Silverdale Bay was judged so fine that it was once used on Wembley’s pitch.

Our feet,Woodward vows, will go to places that they’ve never been before. By the end of the session we’ll have run the four or five miles across turf and sand to the mouth of the estuary. But it’s the quality rather than quantity of running that Woodward’s after. Our first stage is “playtime” — which sounds toe-curling until you try it. Shoes off, we run on spongy turf, squelchy mud and firm sand, with a splash to round things off. “You recall the joy of throwing off shoes and socks and having a run around,” Woodward says. Sure enough, I’m soon leaping from tussock to tussock, throwing in a little cartwheel for luck.

Which is all very well in a terrain perfect for barefoot, but the idea of running shoeless along paved streets or stony bridleways back home has me mentally mincing back to my trainers.

The rationale for running barefoot is this: modern running shoes damage your body. They warp your stride. You land on your heel with a straight leg, sending shockwaves through your joints. Ditch the shoes and it’s too painful to land on your heels. Instead you land on the ball or mid-part of your foot with your leg slightly bent, absorbing the strain. Your foot rolls naturally and only slightly from the outside in, you take shorter steps, your stride is lighter, your posture more aligned. Think of how you’d walk over shingle to retrieve your shoes, says Woodward. “You start to be careful.”

Most runners on his courses come because they’re injured and want to run again. Woodward recently helped an 18-year-old with shin splints desperate to get into the Army and a man of 86 just keen to have a go. On this course is Lorien Slaughter, principal dancer with the English Youth Ballet. He broke his foot and was told that he’d never dance again. Deciding against surgery, he began to train with Natural Running and was able to return to dance full-time within 18 months. “Barefoot running has given me something extra in ballet,” he says.

“It all starts with the feet,” explains Gerard Hartmann, a physical therapist in Ireland who works with Paula Radcliffe. He claimed years ago that deconditioned foot muscles, caused by restrictive shoes, were the biggest factor in injuries. He compares running shoes with a plaster-cast that causes feet to atrophy. “The bulkier and more supportive the shoe the greater the sensory deprivation.”

Hartmann has worked with more than 100 world-class African athletes. “Most never wore shoes until their late teens,” he says. “They have few foot defects.”

Research by evolutionary biologists at Harvard University appears to bear this out. Dr Daniel Lieberman, who published his findings this year in Nature, says that striking the ground heel first is “like someone hitting your heel with a hammer with up to three times your body weight”. He adds one note of caution: if you switch to barefoot, do it slowly and carefully (if you are diabetic, you should also seek medical advice before attempting it).

Skilful barefoot runners lift the toes and drop the ball of the foot in a natural arch to strike the ground with their leg underneath them rather than striding out in front. “Think of it as stroking the ground before you lift your foot off again,” Woodward says. Your stride falls shorter and faster and you look as if you’re prancing on tiptoes. To make the point, we are filmed running in trainers. In my mind I am like a gazelle; to my dismay, I’m more of a clumsy rhino. But a natural barefoot runner is poetry. Woodward’s method — as a teacher of the Alexander Technique — is to work from the inside out, a “head to toe” approach. In a treatment received by each of us, he attempts to coax reluctant muscles into discovering a natural stride. Pathways in our brain controlling movements are well worn, he says. Relaxing my shoulder becomes possible if I visualise ripples from a pebble landing in a pond. The physical benefits are only half the picture. As a recreational runner, I’m intimidated by the focus on gear and timings and bored by the same old routes. I’m after the joie de vivre described by the author Christopher McDougall, whose book Born to Run has led the interest in barefoot running. He was told by leading US sports medicine doctors that his injuries would force him to quit running. He looked to native Mexican runners for inspiration, lost the shoes and it clicked. “I found the easy light sensation felt as if I could outrun the sun.” Mindful of this, instructors take pride in a non-directive style of instruction.

After an hour or two of contact with the ground my toes have turned puce; there’s still ice in the dips and hollows, but they don’t feel painfully cold. Prancing about has kept my circulation going. In Woodward’s studio, we embark on exercises to “wake up our feet”. Mine have been weakened by stiff-soled shoes for 40 years, I’m told. One exercise aims to open up a natural twist in our gait. “Swing your body like a girl who’s proud of her new skirt,” says the co-instructor Janet Dutton. Bingo, I’ve got it.

Get carried away — it’s a rush to run barefoot over frosty turf — and you risk doing too much too soon. Every expert advises a slow advance. “Your foot will regain its natural movement in a shorter time than the years it takes for shoes to degrade it,” Woodward says. Within four to six weeks, he estimates, you can retrieve 80 per cent of your natural movement if you run without stiff-padded shoes. Initially, your running will slow otherwise you put yourself at risk of stress fractures and strains.It is also perfectly safe to run barefoot on a treadmill.

More immediately, my calves are killing me, and I’ve barely run five miles. All this landing on the balls of the feet has engaged unfamiliar muscles. As for ripped feet, it just doesn’t happen. I’ve experienced more danger stepping on Lego bricks at home. Sports shoe manufacturers, responding to the barefoot boom, have devised thin, glove-like shoes — the Vibram, Nike Free or Terra Plana’s Vivo Barefoot — for more unfriendly ground or night-time runs.

Runners switching to barefoot like to use these, or cheaper thin-soled neoprene beach shoes as they make the transition. But even urban barefooters don’t report many hazards such as dog poo or glass. “People exaggerate the dangers,” says Anna Toombs, a movement therapist from South London who has been running barefoot in the city for nearly a year. “You just use your eyes.” And there are benefits to not running in straight lines — dodging obstacles tones and trains muscles you wouldn’t touch in a repetitive stride.

Self-consciousness, for me, is the greatest barrier. Going shoeless is weird. “Run barefoot through a crowd of teenagers and you’ll find the limits of your comfort,” Woodward says. He once took a bag of shoes for his group — just so they could wear them on the train journey back and avoid commuter stares.

But as I gaze at my comfy trainers, I see again the jarring heel strike that spells death to my rickety knees. There may be no going back after this course. Which leads to another problem. If runners no longer have injuries, bunions, fancy shoes and orthotics, what will we talk about?