Welcome to Bob Roncker's Running Spot

View our Smooth Running Package of Programs
to put these techniques into practice, and help you
to run or walk better.

Table of Contents

01. Introduction

02. Minimalist Shoes And The Natural Running Movement – What Are They And Why Do We Care?
By Chris Reis and Bob Roncker

03. The Running Spot View on Minimalist Footwear: “Is it right for you?”
By Joe Brinkmann

04 Smooth Running:
A Guide to Improved Running Form
or
How To Run Better
Developed and Presented by Bob Roncker

05 Much Ado About Minimalism: The Science and Practice of Reducing Your Running Shoes
By Richard A. Lovett
As featured in the April 2010 issue of Running Times Magazine

06 A Short List of Running and Walking Form Comments
By Bob Roncker

07 Study Reports That Shorter Strides Can Have Many Benefits
University of Wisconsin

08 Natural Running Form

09 Maximizing Stride Length and Rate

10 Breathing Patterns While Running

11 Running Form Videos

12 Common Form Problems and Solutions

13 Improving Strength and Flexibility

14 Basic Barefoot Training
By Walt Reynolds

15 Basic Barefoot Training Videos
By Walt Reynolds

16 Three Key Approaches to Improve Running Form

17 Drills To Improve Your Running Mechanics
By Danny Abshire, co-founder, Newton Running

18 Achilles Tendonitis Treatment
By Owen Anderson

19 Protecting the Hamstrings
By Walt Reynolds

20 Protecting the Calf Muscles
By Walt Reynolds

14. Basic Barefoot Training
By Walt Reynolds

BOB RONCKER'S RUNNING SPOT
MINIMAL EVENT
MARCH 12, 2011

BASIC BAREFOOT TRAINING - BBT:

Key Points:

	•	Practice the drills & exercises briefly, frequently & early.
	•	Briefly: Pick one or two groups from the list below, on any given day.
	•	Frequently: Perform some type of BBT 4-7 days per week.
	•	Early: Perform the exercises first thing in the morning or immediately before your main training session for the day.
	•	Practice the exercises & drills in bare feet or socks for best results.
	•	Exercise prescriptions listed below should serve as guidelines only.
	•	Listen to your body and progress judiciously.

Group 1 - Foot Gymnastics (3 minutes):

Morning Mobility Circuit			How much?
	•	Toe crunches & spreads 5-10 reps	5-10 reps
	•	Ankle points & flexes	5-10 reps
	•	Ankles turn in & out	5-10 reps
	•	Soles turn in & out	5-10 reps
	•	Ankles circles clockwise & counter-clockwise	5-10 reps

Group 2 - Raises & Squats (3 minutes):

Heels to Hips Circuit			How much?
	•	Heel Raises (feet turned out)	5-10 reps + 5 sec. hold
	•	Heel Raises (feet straight ahead)	5-10 reps + 5 sec. hold
	•	Overhead squat with heels elevated	3-10 reps + 5 sec. hold
	•	Pistol squat on 1-leg	2-5 reps ea. + 5 sec. hold

Group 3 - Walks & Skips (2 minutes):

Walks & Skips Circuit			How much?
	•	Toe walks forward & backward	10-20 contacts each foot
	•	Heel walks forward & backward	10-20 contacts each foot
	•	Ankles skips forward (on toes only)	10-20 skips each foot
	•	Ankle skips backward (on toes only)	10-20 skips each foot

Group 4 - Jog & Run (3 minutes):

Jog and/or Run Circuit			How much?
	•	Low-step jog in place (baby step)	20-40 contacts each foot
	•	Low-step jog forward (baby steps)	20-40 contacts each foot
	•	Low-step jog backward (baby steps)	20-40 contacts each foot
	•	Run backward on artificial turf or grass	10-30+ meters

Group 5 - Hops & Jumps (2 minutes):

Group 6 - Form Drills (2 minutes):

Running Form Fire Drill			How much?
	•	Posture RESET	3-5 x thru entire sequence
	•	Mid-foot jog in place	3-5 x thru entire sequence
	•	Cadence jog in place @ 180 spm	3-5 x thru entire sequence
	•	Lean & cadence jog forward (slow to start)	3-5 x thru entire sequence


	© 2012 Bob Roncker's Running Spot. All rights reserved.