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Foreword | |
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Introduction | |
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From Broken to Barefoot | |
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Life-Altering Benefits of Barefoot Running | |
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Your Step-by-Step Guide | |
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Why on Earth Would You Want to Run Barefoot? | |
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Barefoot Running vs. Running in Shoes | |
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Low-Impact vs. High-impact Running (Why the Cheaper Shoes May Be the Best Bargain After All) | |
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Toe vs. Heel Running (How to Harness the Greatest Marvel of the Human Body) | |
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Natural (Light) Form vs. Poor Form Running (How to Tell the Smart Runners from the Heavy-Footed Runners) | |
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Stable and Adaptable vs. "Blind" Running (How to Harness the Super-Computer in Your Feet) | |
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Barefoot vs. Shod Running for Children (Have We Learning Anything from the Ancient Art of Chinese Foot Binding?) | |
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Barefoot vs. Shod Running for the Elderly (Why Grandma Needs to Take Off Her Shoes to Stand Tall) | |
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Get Grounded by Learning to Play (Again)p15 | |
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An Inch of Rubber Away from Nirvana | |
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Nature's Drugstore | |
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Getting in Sync | |
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Spiritual Grounding: Plugging into Source | |
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Stepping Off the Cliff | |
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Humanplay: Dancing with Nature | |
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Running in the Now | |
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Running Awarefoot | |
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Become the Observer | |
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Feel, Focus, Finesse | |
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Feel the Ground for Better Balance | |
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Hear the Dirt Beneath Your Feet | |
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Healing in Nature | |
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Born to Run Barefoot: The Philosophy of an Age-Old Movement | |
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Go Slow to Go Fast | |
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Be Willing to Start from Scratch | |
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Respect Pain | |
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Be Patient and Listen to Your Body | |
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Tear Off Your Shoes and Truly Feel the Earth Beneath Your Feet | |
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On Your Mark, Get Set, Get Those Shoes Off | |
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Checking In: How Do You Feel? | |
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In the Zone | |
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Grass for Starters | |
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Mindful Running | |
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Step-by-Step Guide to Proper Barefoot Running Form | |
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Put Your Best Stride Forward | |
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Hand Weights aka Shoes | |
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Barefoot Beads | |
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Anatomy of the Barefoot Strike and Stride | |
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7Expectations for New Barefoot Runners | |
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A Short Barefoot Stride vs. a Long Shod Stride | |
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Running Light Means Running Quiet | |
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Be the Humble Barefoot Runner | |
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Turn Your Feet into Living Shoes | |
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The Importance of Strengthening Your Feet | |
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And Now ... the Foot | |
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Warm-up Exercises | |
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Strengthening Exercises | |
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Rolling Stretches | |
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The Foot Externals | |
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Build Pads Just Like Your Dog's Feet | |
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Pampering Your Feet for Recovery | |
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Getting to Know Your Feet | |
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12-Week Plan to Barefoot Running | |
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Barefoot Runner Maintenance Tips and Tools | |
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The Dangerously Wrong Way to Condition | |
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Barefoot Drills | |
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Barefoot Games | |
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Building Core Strength | |
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Weight Training | |
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Treadmills | |
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Cross Training for Barefoot Running | |
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Stretching | |
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On the Right Track with Nutrition | |
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Eat More Naturally Every Day | |
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The Mind and Diet: Super Foods | |
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Better Fuel for Better Running | |
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Nutrition: About My Diet | |
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Dancing with Nature | |
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Weather or Not, Here I Come | |
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How Cold or Hot Is It? | |
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Running in Heat: Concrete Advice | |
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Running in Cold: Enough to Freeze Your Tootsies Off | |
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Exploring Terrain | |
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The Benefits of Exploring Terrain | |
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Navigate the Roads Less Traveled | |
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Hitting the Trails | |
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The Ins and Outs of Trail Running | |
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Ups and Downs of Hills | |
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Cross the Bridge When You Come to It | |
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Night Running | |
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Overcoming the Agony of the Feet | |
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First, the First Aid | |
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Common Aches, Pains, and Injuries from the Bottom Up | |
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Run with Wings on Your Feet | |
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Go Slow to Go Fast | |
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Running Your Best Race | |
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Steps to Race Day | |
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Racing Dietary Dos and Don'ts | |
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Discovering and Rediscovering the Joy of Barefoot Running at Any Age | |
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Barefoot Children | |
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No Running on the Playground | |
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Barefoot Benefits for Children | |
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The Danger of Footwear | |
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Footwear for Children | |
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Playtime Barefoot Activities | |
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Barefoot Seniors Turn Back the Clock | |
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Use It or. Lose It | |
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Barefoot Benefits for Seniors | |
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Footwear for Seniors | |
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Wake Up Your Feet | |
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If You Really Must Wear Something on Your Feet | |
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Minimalist Shoes and Other Essential Gear | |
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For the Times You Must Wear Shoes | |
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Don't Trust Your Shoe Salesman | |
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Michael's Checklist for Selecting a Minimalist Shoe | |
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How to Wear Minimalist Footwear | |
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Inspirational Footwear | |
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Footwear Review | |
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The Final Step | |
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Barefoot for Life | |
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Notes | |
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About the Authors | |
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Resources | |
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Acknowledgments | |
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Index | |