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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 | |