Tree-Athlon training programmes by Sam Murphy

Sam Murphy is a running coach and consultant to London Marathon and Women's Running Network. She has written three books on running available on her website www.sam-murphy.co.uk

For some tree-athletes, the challenge will simply be making it to the finish line in one piece, while others will be aiming to run the full distance without stopping or walking. More experienced runners may be looking to smash existing personal bests (PBs). Whatever category you fit in, we have a training programme to help you on your way...

Why run barefoot?

There are four key benefits to running barefoot:

• It strengthens the muscles in your feet
• The runner’s foot is flexed just as nature designed
• It can help to realign your natural posture
• Barefoot runners connect with the ground in a new way

At Trees for Cities, we’re keen to explore at the Tree-Athlon how barefoot running makes you more aware of the urban environment, how your senses can come alive under a canopy of trees and increase your physical involvement with the city around you. Our projects are all about reconnecting with the urban landscape, and what better way to travel through it than with bare feet?

John Woodward, who heads the Natural Running courses, says: “Fixing an inflexible surface under the sole of the foot, the lacing and bracing that restrict the spread of the foot cause head to toe problems, compensations all the way through the line. When the foot is restricted, knee and hip have to take on foot-tasks.  Compromised in this way, the back, shoulders and neck must take on knee and hip jobs.  The whole head-to-toe structure must buckle without proper support from the foot."