🦶
Barefoot is the gold standard for feedback. Keith runs barefoot whenever the surface allows, including track races. He finds smooth barefoot running produces a more progressive, natural landing at lower speeds compared to any shoe. Even minimalist shoes can feel "clunky" at lower paces where barefoot feels smooth.
👟
For minimalist shoes, less is more — but a small amount of cushioning can help on longer runs. Keith uses Vibrams (2–3mm) for shorter efforts, and something with around 9–10mm of cushioning for longer runs when his legs tire. He noted that very soft-soled shoes (like Freet) can leave legs sore in a different way. He endorses the OYF-designed Bahe shoe as a promising option for those transitioning.
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The "starting off routine" is the most important technique drill. Keith recommends it every single run, every single time. The key is to never reach the foot forwards — let the foot follow you. He says: "If you can focus on the starting off routine and get the up and down action, your speed will come from your existing momentum — not from reaching."
⚡
Speed comes automatically — don't chase it. When technique is right, Keith finds he has to hold himself back rather than push. His first kilometre runs at around 5:10–5:20 per km, with pace naturally dropping to 4:30 and below within 2–3km as he warms up — without any deliberate effort to speed up.
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Over-supination on landing usually means overstriding. If you feel the outside of the foot landing first, the likely cause is throwing the leg forward rather than letting the foot follow beneath the body. The fix is always the same: return to the starting off routine and focus on vertical up-and-down motion rather than forward reach.
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Most transition injuries come from doing too much too soon. Calf and Achilles problems are the most common. Keith's advice: if there is pain, stop — pain is the body's messenger. Pushing through can create scar tissue that takes a very long time to resolve. Post any specific foot concerns to the OYF Facebook group and tag Heidi Jones.
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Don't overthink breathing. Keith doesn't think about breathing at all when running. He notes that when technique is working well, the legs give out before the breathing does. When transitioning to OYF technique, early breathlessness is normal as new muscles start working harder — it improves with consistent training.
🏊
Keith has added swimming to his training and believes it has improved his running. He swims most mornings. He feels it has helped his breathing capacity and believes it supports his running recovery. At 68 years old he is targeting records in the 65–70 age group, aiming to break 4:30 for 1500m.
🌍
The OYF community is global. Keith mentions active reader groups in London, Texas, Sydney, and India. The Facebook group has over 2,600 members with regional chat groups available. Spanish and Hindi subtitles for the OYF videos are in progress.
"Your feet are following you — think of it that way. Your feet are not leading you, they are following you."
Keith on the mental cue for the starting off routine
"Your problem will become going too fast and not being able to maintain it. Most people try to get speed straight away — but when technique is right you'll have to hold yourself back."
Keith on what happens when landing technique clicks
"Pain is Nature's messenger. If it's painful, your body is telling you something. Avoid it — you could be creating scar tissue which takes a long, long time to go."
Keith on transition injuries and the Achilles tendon
"I was 68 years old and my heart rate went up to 179 and I didn't even notice. Two years earlier I had to step off the track because I was too tired at 162. That's what consistent training does."
Keith on long-term cardiovascular adaptation
0:00Welcome and introductions — viewers joining from Sydney, UK, India, Germany, Sweden
~5:00Community updates — OYF Facebook group, regional chat groups, Spanish edition
~10:00Injury Q&A — calf raises on one leg, scar tissue, pain as a signal to stop
~15:00Foot pain discussion — knot between second and third toes, metatarsal area, fat pads
~22:00Impact absorption — how proper alignment reuses ground forces rather than absorbing them
~28:00Interval training advice — Keith defers to coaches, mentions Sean Williams for structured programs
~32:00Shoe discussion — Vibrams, Bahe shoes, Freet, Saucony, HFS — cushioning levels compared
~45:00The starting off routine — detailed explanation, the 360 spin, why not to reach for speed
~52:00Warm-up approach — no drills, no stretching, slow first 2–3km then run-throughs
~58:00Breathing — Keith's approach (don't think about it), nasal breathing discussion
~65:00Keith's current training — swimming, weekly schedule, targeting 1500m age group records at 68
~72:00Closing remarks, next session teased, community links