Foot Strength

Mankind’s feet were made to walk upright and ultimately running.  Barefoot running is the newest craze, and for good reason.  The naturalist, green, fitness movement over the recent years explains the validity of barefoot running.  Of course, people have been running barefoot since the beginning of time.  But, in today’s world of media craze, no one pays any attention until mainstream media turns the spotlight on.

Here is my quick excerpt on why I’m sold on barefoot running!

Tough Feet

Smart Shoes =  Dumb Feet = Leg, Back, Knee, Ankle, Foot Pain, etc

According to Dr. Ivo Waerlop of the Vibram Biomechanics Advisory Board,

“Running in Five Fingers improves agility, strength, and equilibrium, plus it delivers sensory feedback that allows runners to make immediate corrections in their form. This greatly improves running efficiency.“

My favorite foot and ankle strengthening exercise:

• With the feet flat on the floor, press the toes downwards, this works better on a carpeted surface.
• Do not allow them to curl, or the ankle to move while performing this isometric exercise.
• Hold for the count of 3, repeat 10 times.
• Perform this exercise 3 times a day if possible.
• Progress the exercise by holding the contraction for longer.

And lastly, running barefoot in the sand!

Barefoot Pilates

I’ve been intrigued recently by the thought and popular notion of exercising without shoes. The other day I was running outside and saw a man running barefoot on the track. I thought to myself, “that man is an idiot!” A few days later, I read this article on running barefoot. The story talks about runners who have had substantial leg injuries and overtime lost their ability to athletically perform – all from wearing shoes.

I agree with the concept of running shoeless, especially to build stamina, but what about sustainability of such a workout? I mean, how can someone have a decent workout if they’re worried about getting blisters on their feet after 5 minutes of running. Well this quote here sums it up:

“The original marathon runners in ancient Greece ran shoeless. Yet 2,700 years later, the crowds in Rome snickered when an unknown African sheepherder’s son named Abebe Bikila walked barefoot onto the Olympic stage in 1960. Waving off the shoes offered by officials, he wanted to run like he lived. The laughing stopped when Bikila took gold in the marathon, shattering the existing world record.”

Abede Bikila, along with thousands of rehabilitation patients, are living proof barefoot exercise does a body good!

This brings me back to the purpose of this blog – stamina pilates. I like to tie in natural forms of exercise that build on the foundation of our bodies. Barefoot running is a perfect complement to pilates – both on the reformer and mat. Your feet, along with your abdominal muscles, are the core to a strong, healthy, and fit body. Your feet are your body’s connection to Earth, and your core allows freedom and the transfer of energy to the rest of the Earth.

Introduction to Stamina Pilates

I first heard and experienced Pilates through my wife, Babs King, and didn’t really pay much attention to this type of work out.  I grew up playing football and running track in highschool and played football competitively in college.  My workout routines have always consisted of lifting weights, speed training on the track and even dabbled in Olympic lifting my senior year at the Air Force Academy.  I’ve fought numerous injuries over the years to include two ACL and meniscus reconstructive surgeries on my right knee, a torn rotators cuff,  and a shattered finger that now has three screws in it.   My body has taken a beating over the past decade of competitive contact sports.  I’m always searching for new ways to build muscle, increase my stamina, and keep my body guessing – which everyone should know is the key to maintaining fitness and promoting lean muscle growth.  Anyway, back to Pilates!

My wife and I moved to Cambridge in the United Kingdom this fall and have recently opened a new Pilates studio.  To support her, I first started practicing on the mat and have recently gone through a few sessions on the Reformer.  My first impressions were, “This is for women!” and “I’d rather lift weights!”  However, any educated Pilates instructor (which my wife is) will know they can alter a workout to meet client needs.  Pilates is just a type of workout and stamina Pilates is merely a type of Pilates workout.   Now, my wife and all the other Pilates instructors out there will certainly argue with me that Pilates is much more than that!  I’m just giving my opinion on this type of workout and sharing how it has benefited me.

I first started altering The Pilates 100 (video link) to focus more on weight and stamina training. I would hold a medicine ball either in my hands or between my feet while doing variations of The Pilates 100 – boy did that get my heart rate up. Another option is to add ankle weights on both legs while performing an entire Mat Pilates routine. The key is still trying to maintain your form when your muscles really start to burn.

As for the Reformer, there couldn’t be a better piece of equipment for Stamina Pilates. My personal favorite addition is a trampoline spring board like the one shown below.

You can modify almost any Reformer to accommodate a piece of equipment like this.

If you are tired of the same old work out routine or are just getting started with fitness and exercise, I highly recommend you go out and take a Pilates lesson geared towards Stamina and Aerobics. Athletes will not be disappointed!