What is running?  Running is... picking your (opposite) hand and leg up while falling forward through a hip pivot. This video demonstrates how to do that perfectly.

What is a minimalist shoe?  It is a shoe that has a zero-drop heel.  What does that mean?  The sole is an even depth throughout the shoe; the heel is not raised.  Why do I want that?  Because it is more natural, at no point in our evolution did our bodies adapt to what has become known as the “common running shoe”.  The best shoe currently on the market is the Vibram FiveFinger (VFF) Bikila (mens, womens.)  People run everything from sprints to ultra marathons in them.  I have run hundreds of miles in my Bikilas and now I’m onto my second pair because I wore out my first, which was after wearing out my initial VFF, the KSO.  Even though FiveFingers are technically a better product than common running shoes, what is really amazing is just how much fun it is to wear them.  I joyously run through the world like a kid, jumping onto and over things in a semi-careless manner, grateful for the ingeniously designed thin piece of rubber beneath my feet.

A lot of people think they can not run in minimalist shoes because they have "fallen arches" or other types of problems with their feet, or even knee or hip problems.  This is rarely true, most foot / knee / hip problems are caused because of traditional types of shoes.  In this particular case, you can not fight fire with fire - doing more of the wrong thing (wearing one type of traditional shoes) will not fix the problems caused by wearing another type of traditional shoes.  Switching to a shoe like VFF will immediately help you begin to walk properly and strengthen your feet.  It will take a while to build up that strength, but it is the only way to properly overcome the issue.  If you are injured this is a great way to rehab yourself because it helps with proper form, a key component to proper rehabilitation.

Some people simply think running is not for them.  In case you were not aware, all people are born to run (including you!), it's just that most of us arent raised that way.  When I started running I could not run a mile.  I learned the wrong way initially but still became faster.  When I got my FiveFingers it was love at first run, even though I did it the wrong way for a long time.  Now that I run the proper way there is no going back, it is so simple and easy that it is simply a part of me.  I have finally run through the growing pains and now regularly enjoy hour long runs.  If someone as weak as I was can do it, so can you!

Running Tidbits:

Pivot forward at hips.  The increase in falling forward is what allows you to become faster, so the forward tilt feeling never goes away, you just become more comfortable as you lean more forward.

Arm swing - free, or parallel.  I was taught to run with my arms parallel, which is sound advice.  Think of it like the outside rails on the wheels of old train cars, moving around in a circle.  If your hands come inside it's no big deal, lots of great runners swing their arms slightly in.

Pick a tiny spot, maybe 10 feet in front of you, have your foot land exactly on that spot.  Practice running over tiny spots to get into the habit for when you are in a tight situation and you need to, then it wont be an issue at all, it will be normal.

Breath consistently and deeply, like in yoga, but obviously much heavier and faster.

Stretch at the end of runs ONLY and ALWAYS at end.  I have read lots of studies about how stretching cold muscles does not actually stretch them, it tears them.  After a workout if you forget to stretch your muscles get overly tight and you loose a lot of the benefit of the run.  Never stretch before and always stretch after.

Cross training - work your core and do push ups / pull ups.  It's not fun, but it is necessary.  Yoga is great for balance and stretching.  Cycling in between running days is good leg strengthening and stretching.  I always recommend cycling for many reasons, does one even need an excuse to get on a bike?  Certainly not, but this is a great reason anyway.

Do intervals.  Mix it up, throw in sprints whenever.  If you dont know if you should do an interval, then you should do an interval.  Sometimes dont do intervals, put yourself on cruise control and hold a fast pace no matter what.

Start running really slowly... it's going to be hard for a while, true joy is earned over time.  Nothing worthwhile is easy but it should always be fun.

And in response to a request from a student in the class, I have compiled the rules of running, in the Velomati tradition...

The Rules of Running (for non-runners):

1. Run
2. Keep Running
3. Run Faster
4. Run an interval (sprint!).  Run another interval.  Repeat.
5. Harde up.  Seriously.
6. Slam a coconut water before a run.  It better have pulp.
7. Slam a kombucha after the run.  Drink the strains in it.
8. Feel the cramp. Keep running.  Breath through it.
9. Get home and take an ice cold shower.  It relaxes the muscles.  Its necesary - no one asked you if you wanted to, just do it.
10. Eat protein.  Fast, imagine you just killed an animal, you can finally stop running and start eating.  Dont wait, eat... now, before a bear takes it away.
11. Eat fruits and vegetables.  Any time, for any reason.
12. If you run so hard and for so long that your nipples start to bleed, you are a badass.
13. If your feet blister, ride your bike until it heals, then run.  If it blisters again, tape it up and repeat.
14. If you are running in the rain you are awesome.
15. If you are smiling while running it means you suck at running but win at life.
16. Never stretch before, always stretch after.