Could becoming a better runner, be as simple as using a rubber band? I don’t know, sounds weird, but we’re going to find out on today’s episode of The MOVEMENT Movement podcast, the podcast for people who want to know the truth about what it takes to have a happy, healthy, strong body. Starting with the feet first, because those things are your foundation. We’re going to look at the mythology, the propaganda, sometimes the simple lies that people had been telling you about what it takes to run, to walk the hike, to dance, to play, to lift, whatever it is you’d like to do, enjoyably and healthfully. I’m Steven Sashen from Xero the host of this podcast.

We are creating a MOVEMENT Movement, getting people to share the fun and benefits of natural movement so we can make this the obvious better healthy choice. The way natural food currently is. So share and like and review and give a thumbs up and ring the bell If you’re watching this on YouTube. As I always say, if you want to be part of the tribe, please subscribe. If you have any questions, feel free to drop me an email at And as always, go out, have fun and live life feet first.

Comments (1)
  1. You almost touched on this, but I suspect that (barefoot, minimal shoe) runners who don’t over-stride wouldn’t have much improvement in efficiency with the rubber band. They attribute the increase in efficiency to a reduction in the breaking forces via eccentric contraction to slow the leg extension (I assume in hamstrings and glutes). But the way I understand proper running form (via Jay Dicarry, Mark Cucazzella, et. al.), as the rear foot leaves the ground, you shouldn’t need to actively extend the leg at all, since the energy on the stretched hip flexors will naturally “sling shot” the leg forward until the glutes and hamstrings (and gravity?) will naturally slow down the leg until you land with the foot underneath you (assuming you have a tight core and erect stable spine). I now often consciously relax my leg as the foot leaves the ground, and enjoy an “aah” spa moment of zero (Xero?) gravity relaxation until the foot hits the ground.

    I’m a PhD Chemist without formal training in bio-mechanics, but I suspect their control experiment of having the same people run at high cadence without measured increases in efficiency is due more to the fact that the runners are not comfortable with the more-efficient cadence, and are holding tension in their muscles that are still leading to inefficiencies. If they had a few months to naturally move into a more efficient form, I doubt there’d be a significant benefit to the rubber band… “should” be a net-zero effect, though a good training method for runners who need some cues to improve their form!

    P.S. I just ran my first 20+ mile run in my Speed Force, and it was amazing! It took me a couple weeks (coming off 10 months of mostly trails in my Terraflex) to re-learn how to strike the asphalt without punishing my feet, but this run was effortless, and I even ran all of the hills… I’ll be wearing them in a month at the Austin Marathon!

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