Matt Metzgar: The Evolutionary Correct Guide to Running
Running can be a tricky activity to do well. This guide looks at how a person can run in a healthy, injury-free manner as nature intended.
Current research suggests that humans are "born to run". If a person runs in the same way as our hunter-gatherer ancestors, then this can turn running into a positive, enjoyable activity.
The following are the key points to running in a natural way:
1. Run barefoot
2. Run on natural surfaces
3. Run with correct form
4. Run at the optimal pace
5. Take walk breaks
6. Run in a fasted state
7. Breathe in through the nose
Each of these will now be discussed further.
1. Run barefoot
Humans have run barefoot for millions of years. New research by Daniel Lieberman shows that there important differences in footstrike when running barefoot versus in shoes. Many people who have thought that running was drudgery in shoes have found that they can run barefoot and pain-free.
Though minimal running shoes are currently becoming popular, running in a minimal shoe is not anywhere the same as running barefoot. Once a person develops a proper barefoot stride, then they can learn to run in shoes "as if" they were barefoot.
2. Run on natural surfaces
Humans have run on trails for millions of years. This uneven, rocky surface is the best running surface for a number of reasons. Primarily, running on an uneven surface causes the body to spread out the load over the foot and also to reduce vertical impact. This website,which features the work of Steven Robbins, MD, discusses the topic further.
3. Run with correct form
For those that grew up running barefoot on natural surfaces (like the Kenyans), running with proper form is not a problem. It is something that develops naturally over the years. For those of us who have grown up with shoes, relearning to run is often necessary. There are a number of different schools of running technique: Pose Running, ChiRunning, Evolution Running, and others. Each has different strengths and weaknesses.
These techniques all have a few elements in common:
4. Run at the optimal pace
This study found that there are optimal running paces for each gender in terms of metabolic efficiency. Running either slower or faster than these paces is less energy efficient. These paces are:
The paces most likely developed in humans as the speed to successfully perform an endurance hunt. The idea for an endurance hunt is to run at a moderate speed that will cause the prey to overheat.
5. Take walk breaks.
During a hunt, hunter-gatherers would often take walk breaks. This could be to check the trail, or it could be the give the lead runner a break and let another runner take the lead. Plenty of runners have found that walk breaks are beneficial in distance races. Former Olympian Jeff Galloway has written about this for years and is still running marathons this way in his 60s.
6. Run in a fasted state
Hunter-gatherers went on endurance hunts for a reason: they were hungry. New research has shown that endurance training in a fasted state can be more effective than training in the fed state.
If a person runs in the morning, then fasted training can be done easily by running before breakfast. If a person runs later in the day, they could try not to eat a few hours before a run.
7. Breathe in through the nose
Nasal breathing is a way to make your running truly aerobic. The theory is that running with the mouth open stimulates the fight-or-flight response while nasal breathing keeps the nervous system calm.
Running coach John Raucci recommends breathing both in and out of the nose during running. More information is available in this article he wrote. On the other hand, the Tarahumara Indians, featured in the book, "Born to Run", breathe in through the nose but out through the mouth. Either way, breathing in through the nose can be a key to relaxed running.
FAQS
What about long slow distance (LSD) training?
Much of the development of LSD training comes from the famous running coach Arthur Lydiard. Lydiard prescribed lots of long, aerobic runs. However, these runs weren't necessarily slow. As Peter Snell points out here, these runs were often done at a 7 minute mile pace (which is right around the optimal running pace mentioned above).
What about speedwork?
A minimal amount of speedwork is probably beneficial. A number of new studies have shown how sprints can build endurance. However, consider the training of top masters runner Nolan Shaheed, discussed in this article. He does all his off-season training at a 7 minute per mile pace (again, close to the optimal running pace) and often jumps into shorter races like 800 meters with no speedwork. Aerobic training is still the basis of successful performance.
What about chronic cardio?
Mark Sisson wrote a great article about the dangers of chronic cardio. Running at a high heart rate for a continuous period of time is unhealthy. Historically, the objective of an endurance hunt was to exhaust the prey, not the predator. By running at the optimal running pace, using nasal breathing, and including walk breaks, a person can protect against the dangers of chronic cardio.
Current research suggests that humans are "born to run". If a person runs in the same way as our hunter-gatherer ancestors, then this can turn running into a positive, enjoyable activity.
The following are the key points to running in a natural way:
1. Run barefoot
2. Run on natural surfaces
3. Run with correct form
4. Run at the optimal pace
5. Take walk breaks
6. Run in a fasted state
7. Breathe in through the nose
Each of these will now be discussed further.
1. Run barefoot
Humans have run barefoot for millions of years. New research by Daniel Lieberman shows that there important differences in footstrike when running barefoot versus in shoes. Many people who have thought that running was drudgery in shoes have found that they can run barefoot and pain-free.
Though minimal running shoes are currently becoming popular, running in a minimal shoe is not anywhere the same as running barefoot. Once a person develops a proper barefoot stride, then they can learn to run in shoes "as if" they were barefoot.
2. Run on natural surfaces
Humans have run on trails for millions of years. This uneven, rocky surface is the best running surface for a number of reasons. Primarily, running on an uneven surface causes the body to spread out the load over the foot and also to reduce vertical impact. This website,which features the work of Steven Robbins, MD, discusses the topic further.
3. Run with correct form
For those that grew up running barefoot on natural surfaces (like the Kenyans), running with proper form is not a problem. It is something that develops naturally over the years. For those of us who have grown up with shoes, relearning to run is often necessary. There are a number of different schools of running technique: Pose Running, ChiRunning, Evolution Running, and others. Each has different strengths and weaknesses.
These techniques all have a few elements in common:
- Postural alignment (straight line from ankles to hips to shoulders)
- Quick turnover (180 steps per minute or more)
- Slight whole-body lean from the ankles
4. Run at the optimal pace
This study found that there are optimal running paces for each gender in terms of metabolic efficiency. Running either slower or faster than these paces is less energy efficient. These paces are:
- 7:15 minute per mile for men
- 9:15 minute per mile for women
The paces most likely developed in humans as the speed to successfully perform an endurance hunt. The idea for an endurance hunt is to run at a moderate speed that will cause the prey to overheat.
5. Take walk breaks.
During a hunt, hunter-gatherers would often take walk breaks. This could be to check the trail, or it could be the give the lead runner a break and let another runner take the lead. Plenty of runners have found that walk breaks are beneficial in distance races. Former Olympian Jeff Galloway has written about this for years and is still running marathons this way in his 60s.
6. Run in a fasted state
Hunter-gatherers went on endurance hunts for a reason: they were hungry. New research has shown that endurance training in a fasted state can be more effective than training in the fed state.
If a person runs in the morning, then fasted training can be done easily by running before breakfast. If a person runs later in the day, they could try not to eat a few hours before a run.
7. Breathe in through the nose
Nasal breathing is a way to make your running truly aerobic. The theory is that running with the mouth open stimulates the fight-or-flight response while nasal breathing keeps the nervous system calm.
Running coach John Raucci recommends breathing both in and out of the nose during running. More information is available in this article he wrote. On the other hand, the Tarahumara Indians, featured in the book, "Born to Run", breathe in through the nose but out through the mouth. Either way, breathing in through the nose can be a key to relaxed running.
FAQS
What about long slow distance (LSD) training?
Much of the development of LSD training comes from the famous running coach Arthur Lydiard. Lydiard prescribed lots of long, aerobic runs. However, these runs weren't necessarily slow. As Peter Snell points out here, these runs were often done at a 7 minute mile pace (which is right around the optimal running pace mentioned above).
What about speedwork?
A minimal amount of speedwork is probably beneficial. A number of new studies have shown how sprints can build endurance. However, consider the training of top masters runner Nolan Shaheed, discussed in this article. He does all his off-season training at a 7 minute per mile pace (again, close to the optimal running pace) and often jumps into shorter races like 800 meters with no speedwork. Aerobic training is still the basis of successful performance.
What about chronic cardio?
Mark Sisson wrote a great article about the dangers of chronic cardio. Running at a high heart rate for a continuous period of time is unhealthy. Historically, the objective of an endurance hunt was to exhaust the prey, not the predator. By running at the optimal running pace, using nasal breathing, and including walk breaks, a person can protect against the dangers of chronic cardio.
Dr. McGuff was in Indianapolis to speak at high-intensity trainer Bo Railey’s facility (Exercise Inc.).
During his recent trip to Indianapolis,
Dr. McGuff was in Texas at Hugh Hines’
Recently Dr. McGuff gave a brief seminar about the content in our book Body By Science at a book signing that happened to be recorded on video tape. I’m going to post this seminar as a series, covering different topics covered in the book ranging from “cardio” to “Whom Can You Trust?”
I have just added Part Two of Dr. McGuff’s lecture on Body By Science in which Doug provides an overview of Chapter One. The central theme being what exactly are “health” and “fitness” and why they are not necessarily intrinsically linked. Here is the link to Part Two:
In this excerpt, Dr. McGuff explores the true nature of cardiovascular exercise during a seminar he gave at a recent book signing. The realities of “anaerobic” and “aerobic” pathways and his concept of “Global Metabolic Conditioning” (the touchstones of Chapter Two) are examined in detail. Here is the link to Part Three:
In this video (taken from a recent lecture Dr. McGuff gave at a book store), Doug speaks about Chapter 3 of our book Body By Science, in which he details the Dose-Response relationship of exercise. Along the way he touches on the content of other chapters such as Enhancing The Body’s Response To Exercise (Chapter 6) and Tweaking The Exercise Stimulus (Chapter 7). Here is the link to this video:
This is a two-part video that contains Dr. McGuff’s presentation of some of the key points of Chapter 9 of Body By Science. This is an excellent summary of the actual science underlying how human beings lose body fat and the role of high-intensity exercise in optimizing the fat loss process. Here are the links:
In this segment, Dr. McGuff explains the proper role of strength training for athletes and contrasts it with skill training (an important distinction that we cover in great depth in Body By Science). In addition, he elucidates the supreme importance of strength training for seniors, revealing how it enhances both health and (to an amazing extent) functional ability. Here is the link:
In this video Dr. McGuff provides an overview of Chapter 4 of Body By Science, which details the “Big 5″ workout. He covers such topics as exercise selection, aggressive fatiguing of muscle, why multiple sets aren’t required, and the tremendous importance of recovery in between workouts. The link to the video is: 
In this latest installment of our Body By Science video series, Dr. McGuff discusses the importance of strength for people with range of motion limitations and why only slight modifications and adjustments (primarily equipment modifications) need to be employed. Here is the link to this video:
In this installment of the Body By Science video series, Dr. McGuff explains some of the benefits of proper strength training as it pertains to enhanced functional ability and even longevity. In addition, he relates how and why proper high-intensity strength training might not be for everyone. Here is the link to the new video:
In this installment of our 
In this installment of “The Big 5″ Workout series, Dr. Doug McGuff demonstrates the exercises and protocol involved in this basic workout. Here is the link to this video:
In this third installment of the “Big 5″ Workout series, Dr. Doug McGuff is shown demonstrating the remaining exercises of the “Big 5″ workout as detailed in Body By Science. Here is the link to this video:
In this installment (Part 4 of 4), Dr. Doug McGuff discusses the metabolic effects of the “Big 5″ Workout as detailed in “Body By Science.” Here is the link to Part Three:
Ever since Wendy posted her WOWs on our blog, we have had a huge demand from our women readers for more information on how Wendy trains. In this installment in the Body By Science video series, Wendy McGuff demonstrates her “Big 4″ Workout that she performs once every 14 days following the principles espoused in the bookBody By Science. This is Part One of a two-part series. Here is the link to this video:
As promised, here is the conclusion of Wendy McGuff’s “Big 4″ workout that she performs once every 14 days, adhering to the principles found in the book Body By Science. Here is the link to this video:
In Part One of this four-part video series, Dr. Doug McGuff takes the viewer on a tour of his personal training facility (Ultimate Exercise, in Seneca, South Carolina), revealing the equipment he employs in training his clients with the methods detailed in Body By Science. Here is the link to Part One:
In Part Two of this inside look at Ultimate Exercise, Dr. Doug McGuff continues his tour of his facility, explaining the intricacies of the equipment he employs in the training of his clients —Body By Science style. Here is the link to Part Two:
In this installment, Dr. Doug McGuff continues his tour of Ultimate Exercise, his personal training facility in South Carolina. This is Part 3 of a four part series. Here is the link to this video:
This is the concluding segment of Dr. Doug McGuff’s tour of his personal training facility in South Carolina. Here is the link:
At Nautilus North we’ve been experimenting recently with a “Done In One” workout that consists of three exercises (a Chest Press, a Pulldown and a Leg Press) that are performed for one repetition each. The idea being to load the muscle and have it move very slowly for one repetition (or, as happens sometimes, a repetition and a half) until the muscle groups involved have been fatigued or inroaded to the point where they cannot produce enough force to prevent the weight stack from coming down. To make the inroad deeper we’ve been using what would be considered light weights and it’s a fine line in that the weights must be light enough to effectively isolate the targeted musculature yet heavy enough to ensure a sequential recruitment of fibers takes place, resulting in failure being reached in approximately 1-2 minutes. As indicated in Body By Science, as one progresses in strength, it is sometimes necessary to reduce the volume of one’s workouts to a “Big 3.” This is one way of performing a “Big 3″ workout.
This is Part One of a talk Dr. Doug McGuff recently delivered on the reasons why he and John wrote Body By Science, in which Doug touches on certain fallacies in exercise and the need for a science based approach. Here is the link to Part One of this presentation:
In Part Two of Dr. Doug McGuff’s Body By Science presentation, Doug takes a hard and critical look at what exactly constitutes “Health” and “Fitness.” Here is the link to Part Two of this presentation:
In this installment of Dr. McGuff’s Body By Science Presentation, Dr. McGuff discusses the type of workout required to stimulate the body to produce the type of health and fitness benefits that he discovered in the two earlier presentations. Here is the link to this video:
In this fourth installment of his Body By Science presentation, Dr. Doug McGuff explains the concept of “Global Metabolic Conditioning” that results from the performance of proper strength training. Here is the link to this video:
This is NOT a new video, but I thought visitors to our site might be interested in seeing Vee Ferguson of Exercise Inc. (Indianapolis) performing a 2-minute chin up (one minute up, one minute down) under the watchful eye of Bo Railey. This is an incredibly intense workout for the upper torso as Vee demonstrates phenomenal physical strength. Here is the link to this video:
This is the first video of a multi video series on workouts featuring the protocol contained in our book Body By Science. In this video, Dr. Doug McGuff puts trainer Vee Ferguson through his weekly high-intensity workout. The video was shot at Bo Railey’s facility Exercise Inc., in Indianaoplis. Ferguson is an amazingly strong person as evidenced here: 300 pound Nautilus pullovers and negative-only chins with an extra 200 pounds strapped to his waist. There are more videos coming. Here is the link to this video:
What happens when exceptional genetics meets a science-based exercise protocol? Answer: Todd Beard. Todd Beard trains but once a week using a “Big 5″ or a “Big 3″ workout. He is a trainer at Bo Railey’s facility (Exercise Inc.) in Indianapolis. Todd is 45-years old, stands 5′9″ and weighs a rock-hard 238 pounds. He has always trained high intensity fashion (since 1982) following the principles of high-intensity training as espoused in Body By Science. I’ll be posting more videos of Bo’s trainers’ workouts throughout the week. Here is the link to Todd’s workout:
In this video, Dr. Doug McGuff is put through a Body By Science workout at Bo Railey’s facility (Exercise Inc.) in Indianapolis. Here is the link to Part One of this two-part video:
This is the second part of Dr. Doug McGuff’s recent Body By Scienceworkout at Bo Railey’s facility (Exercise Inc.) in Indianapolis. Here is the link to Part 2:
Kyle Morrison is a trainer at Bo Railey’s Exercise Inc. in Indianapolis, where he trains alongside Bo and the “Twin Towers” of Vee Ferguson and Tod Beard. In this video Dr. McGuff supervises Kyle’s workout consisting of Pullovers, Pulldown, Chest Press, Seated Leg Curl and Leg Press — all performed utilizing the principles detailed in Body By Science. Here is the link to Kyle’s workout video:
In this latest installment of the Body By Science Training Video series, Bo Railey (owner/operator of Exercise Inc. in Indianapolis) is put through his high-intensity workout by trainer Vee Ferguson. Bo is shown using the Seated Row, Chest Press, Superslow systems Biceps Curl and Leg Press. Here is the link to this video:
In this video (part one of two parts) trainer Sid Morris works out under the supervision of trainer Tod Beard during Dr. McGuff’s recent seminar at Bo Railey’s Exercise Inc. in Indianapolis. Sid has excellent strength and is as lean as many trainees who spend multiple hours per week engaged in various alternative exercise approaches such as running, swimming, etc. Part Two to follow. Here is the link to this video:
This is Part Two of Sid Morris’ workout in which proper form for both the leg extension and leg curl (among other exercises) is demonstrated. Here is the link to this video:
In this installment of the Body By Science training series, Stephanie Arnold demonstrates the once-a-week workout she performs to achieve her fitness and health goals under the watchful eye of trainer Vee Ferguson. As with the preceding videos in this series, Stephanie trains at Exercise Inc. (Indianapolis). Here is the link to Part One of Stephanie’s workout:
Here is Part Two of Stephanie Arnold’s high-intensity workout. Stephanie is in great shape and trains but once a week utilizing the principles of training found within Body By Science. Here is the link to Part Two of her workout:
Here is Part One of Dr. McGuff’s most recent seminar in Shreveport, Louisiana to promote Body By Science. Our thanks go out to Doug Holland’s son Alec for video taping the event. More videos of the presentation to follow as they become available. Here is the link:
Here is Part Two of Dr. McGuff’s lecture in Shreveport, Louisiana (at Doug Holland and Amy Love’s training facility Intelligent Exercise). Thanks to Alec for posting this video:
Here is part three of Dr. McGuff’s recent presentation in Shreveport:
Here is Part 4 of Dr. McGuff’s Shreveport seminar (video courtesy of Alec):
Here is a link to the first video which features the protocol being employed on the Lat Pulldown: 
Here is a link to the third video which features the protocol being employed on the Leg Press: 
Here is a link to the fourth video which features the protocol being employed on the Biceps Curl: 
Here is a link to the second video which features the protocol being employed on the Triceps Pressdown: 
Max Pyramid option number 1 (Shoulder Press). Video by trainer Fred Fornicola.
