“Equal parts quest, physiology treatise, and running history…[McDougall] seeks to learn the secrets of the Tarahumara the old-fashioned way: He tracks them down…The climactic race reads like a sprint…It simply makes you want to run.” —Outside Magazine
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Full of incredible characters, amazing athletic achievements, cutting-edge science, and, most of all, pure inspiration, Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong.
Isolated by the most savage terrain in North America, the reclusive Tarahumara Indians of Mexico’s deadly Copper Canyons are custodians of a lost art. For centuries they have practiced techniques that allow them to run hundreds of miles without rest and chase down anything from a deer to an Olympic marathoner while enjoying every mile of it. Their superhuman talent is matched by uncanny health and serenity, leaving the Tarahumara immune to the diseases and strife that plague modern existence. With the help of Caballo Blanco, a mysterious loner who lives among the tribe, the author was able not only to uncover the secrets of the Tarahumara but also to find his own inner ultra-athlete, as he trained for the challenge of a lifetime: a fifty-mile race through the heart of Tarahumara country pitting the tribe against an odd band of Americans, including a star ultramarathoner, a beautiful young surfer, and a barefoot wonder.
With a sharp wit and wild exuberance, McDougall takes us from the high-tech science labs at Harvard to the sun-baked valleys and freezing peaks across North America, where ever-growing numbers of ultrarunners are pushing their bodies to the limit, and, finally, to the climactic race in the Copper Canyons. Born to Run is that rare book that will not only engage your mind but inspire your body when you realize that the secret to happiness is right at your feet, and that you, indeed all of us, were born to run.
About Christopher McDougall: Christopher McDougall is a former war correspondent for the Associated Press and is now a contributing editor for Men’s Health. A three-time National Magazine Award finalist, he has written for Esquire, The New York Times Magazine, Outside, Men’s Journal, and New York. He does his own running among the Amish farms around his home in rural Pennsylvania.
From our interview with Christopher:
Q: BORN TO RUN explores the life and running habits of the Tarahumara Indians of Mexico’s Copper Canyon, arguably the greatest distance runners in the world. What are some of the secrets you learned from them?
A: The key secret hit me like a thunderbolt. It was so simple, yet such a jolt. It was this: everything I’d been taught about running was wrong. We treat running in the modern world the same way we treat childbirth – it’s going to hurt, and requires special exercises and equipment, and the best you can hope for is to get it over with quickly with minimal damage.
Then I meet the Tarahumara, and they’re having a blast. They remember what it’s like to love running, and it lets them blaze through the canyons like dolphins rocketing through waves. For them, running isn’t work. It isn’t a punishment for eating. It’s fine art, like it was for our ancestors. Way before we were scratching pictures on caves or beating rhythms on hollow trees, we were perfecting the art of combining our breath and mind and muscles into fluid self-propulsion over wild terrain. And when our ancestors finally did make their first cave paintings, what were the first designs? A downward slash, lightning bolts through the bottom and middle — behold, the Running Man.
The Tarahumara have a saying: “Children run before they can walk.” Watch any four-year-old – they do everything at full speed, and it’s all about fun. That’s the most important thing I picked up from my time in the Copper Canyons, the understanding that running can be fast and fun and spontaneous, and when it is, you feel like you can go forever. But all of that begins with your feet. Strange as it sounds, the Tarahumara taught me to change my relationship with the ground. Instead of hammering down on my heels, the way I’d been taught all my life, I learned to run lightly and gently on the balls of my feet. The day I mastered it was the last day I was ever injured.
Click here for his tour dates.
I would always get shin-splints when I ran, but then when I tried to run on the balls of my feet instead of my soles, I found that I could transform my calf muscles into suspension-like pistons that would ease the force on my legs, knees, etc. It took a while to get used to, but in the end it was not a waste of time.
HELP…how do I learn the proper technique? I am at the end of my rope with injuries. I am trying to model your advice but must be doing something wrong as I am having ITB pain and PF pain again! Who can teach me in person? I live in West Palm Beach, FL but will travel for help! THANK YOU!
karen, you’re in luck because you’re in florida. an excellent running coach is right nearby in coral gables. you can’t do better than dr. nicholas romanov, creator of the pose method of running. you can find him at posetech.com
when i needed to have my own technique freshened up, dr. romanov helped set me right. he’s a superb teacher, and a very nice gentleman.
best of luck –
chris
Your the man McDougall! Awesome read!
Dear Mr. Mcdougal,
Would you know of a running instructor like Dr. Romanov in Sweden? I sorely would need pro help as well. Great book – thanks!
Best,
Bosse Lindquist
I’ve always run on the balls of my feet, and preferably barefoot (and not on pavement). I’m not a gazelle by any means but I’ve always loved to run, usually in intervals (fast/slow; sprint/walk). I would tell people about the toe-running and they wouldn’t believe me. Nice that you make it official.
Dear Chris, Your book and journey sound amazing and I am excited to read your story. I was wondering if you could compare the running techniques you discovered with those of “Chi Running” by Danny Dreyer. I took his course and it changed my whole running experience. Your experience sounds similar, can you share?
All the best,
mc
Chris,
I used to run all the time and then I kept getting shin splints. They have always been a problem for me but they never stopped me. Now I get them so bad I cant run. I have read both the Chi and Pose method books but I’m not getting it.
Maybe I should try again!
GOD I miss running.
Going to look for your book today!!
-Jimmy B
Houston TX
Hello Chris,
I met you in Phoenix, Arizona earlier this year at a Thom Myers workshop.
Great to see your book here!!! I look forward to reading it, and sharing it with my clients.
I hope all is well!
Mirea Pineda,
Tucson, Arizona
Hi, Chris. I see that you reply to comments, so perhaps you can direct me to your agent and/or upcoming tour-dates. Because you’ve got a connection with Mexico, I’d like to invite you to speak at an upcoming TEDx event in Mexico City this fall. More info about TED (ted.com) and our TEDx event is available at TEDxDF.org. Thanks in advance!
I got PFS so bad a few years ago that nothing helped and for awhile I wasn’t even doing stairs. I’m getting this book tomorrow and it damn well better work because I’m slowly but surely turning into jabba the hut
Want to get this book. It is well known that tribes that still eat traditional diets do not suffer from many of the degenerative diseases of modern man. I’m sure you’ll find that this tribe is eating a diet far higher in fats and protein, and far lower in nutritional carbs (the vast majority of carbs that turn into blood sugar).
Anyone who’s plagued with injuries should try eating a very low carb, high protein diet.
You might be amazed at the results..
Dear Christopher,
I read the fascinating review if your book in today’s W.P. It reminds me of the “Persons Hired to Run” in the 18th and 19th century Bengal. Their life has been immortalized in folk songs and legends.
I will be happy to give you the references, in case you are interested.
Sincerely,
D. Dutt
i stopped wearing a watch more than 10 years ago. period. running, in my view, should be timeless. runners, however, are often too concerned with time. running is a very spiritual act. mr. mcdougall, i commend you on your literary labour, but i doubt it can teach me anything i don’t already feel. best to all.
I’m happy that you have written a book about this. I used to not understand why so many did not understand this basic principle. I used to do it solely to mimic how animals use their unique leg structure. The only difference is that we have adapted our heals for standing upright and concentrating our body weight on 2 instead of 4 legs. We might walk differently but we were all meant to run the same.
I tried runnning but I have genetically bad feet with fallen arches and bunions. Won’t my feet just get worse if run? I’m not even crazy about walking and I do exercises that do not put pressure on my feet. Thanks.
This sounds like a great book. I have genetically fallen arches with bunions and am not even crazy about walking. I do light exercises. Won’t running make me worse? Thanks.
LMRAO! I am only now, after a full season of effort, beginning to enjoy the gamut of positive benefits of chi running. No more knee brace or ankle pain, and speed and distance have both comfortably increased. 15 miles are fluid as water from start to finish. And now there’s something even better? For real?
Chris, what a fantastically entertaining, well written and wonderfully informative book. I have only recently taken up running (2-3 months ago)at age 52 and am happy to have a new obsession. My wife quit smoking, has completely changed our diets and really out obsesses me with her running and exercise regime. we have both now read your book and really enjoyed the experience. We found the book subtly inspirational and thats the best kind of inspiration. Did we miss your book signings? I cant find much info on any in the east. We live in michigan and would really look forward to a chance to listen to and meet you. If possible let me know whats going on at holmer61@aol.com thanks for a lot. Chris Holme
What a wonderful book, looking forward to reading all of it! One of my goals is running (next year) half of the Ultramaraton de los Cañones, held each year in the Sierra Tarahumara, in the town of Huachochi. Where one can have the extraordinary chance of running alongside these unique runners. Is that the race you ran? A friend of mine, Guillermo Moreno, is the organizer of the Ultramarton de los Cañones, maybe you’ve met him. Thank you very much for this book, an inspiring document.
Just finished your book. I loved it. Had a story, plus science and history. Just great. I’ve recommended it to a couple of people already. Even looked up vibram shoes. I’m 58 and really haven’t run since junior high but I’m fit, 5′8″, 150, low body fat, and I just started to run because of your book. Thanks
My friends’ band, The Nadas, wrote a song about the Tarahumara Indians many years ago, called “Run in Place”. He tells the story of how Nike sponsored 5 of them to participate in a run in Colorado and how poorly they did when given the “best equipment”. I’m looking forward to reading your book to learn more about these amazing people. You should listen to their song!
Thank you for your inspiring worevds on running, staying in shape, and pushing forward physically with as much endurance as you can.
I love running competitively through long, sprints, or tri-athlan events. Endurance is always increased through steepest of hills.
Chris -
Both my wife and I read your book and enjoyed it very much. You offer some great ideas for improving our running and keeping the injuries at bay. I would appreciate more information on your diet and exercise plan. If you haven’t written this up in detail, I suggest you do…it would be very popular!
Thanks again for inspiring me to get out there and run more!
Mark
This book has changed my perspective on running, I loved it. I had lost something a while back, my running was becoming a chore, now it is a joy. I couldn’t put the book down. I am running longer distances, sometimes I run barefoot cross country. I am certainly running easier. My next goal is a full marathon, then who knows. For a while there I wanted to chuck it all and leave for the ultra circuit. Maybe I will.
Chris, thank you for your book! It inspired me to my own epic trail run in the Davis Mountains of Far West Texas, farther and faster — and funner! — than I’d ever gone before. Thanks for reminding me of the great joy there is in running.
Check out the Official Born to Run website here:
http://www.borntorun.org
More coming soon.
Barefoot Ted
Hey McDougall! Looking forward to reading this and loved the interview on the DS.
Look me up it would be good to catch up if your book tour takes you to Europe.
Good afternoon Christopher. My name is Debbie and I plan author events at Philadelphia’s finest bookstore – Head House Books.
Picture 1800 square feet of literary bliss – antique bookshelves, persian rugs, an eclectic collection of new hardcovers and paperbacks and complimentary coffee or tea to sip while you browse and buy top sellers like Born To Run.
Your book sits prominently in the section called Richard’s Picks – featured books that the owner promotes. I am a few chapters from completing it (savoring every morsel!) and your book has joined others on my top five list. It’s incredible – both the subject and the way you tell the story…. the way you incorporate lessons/science about better running within the narrative. It’s so well done.
I would love to add you to our roster of author events… and I’m curious if we could do something in September or October. I see you live in Amish country and am hoping you could spend a weekend afternoon or weekday evening with us… I would love to partner with a local running store to attract their audience as well – and maybe we can sell some vibram fivefingers along with the book… there is a lot of possibility!
Look forward to hearing from you. And congrats again on publishing such a brilliant book. Cheers, Debbie (currently in her Nike Free 5.0, formerly in Asics Kinetics… who needs $160 sneakers anymore?!!)
Fantastic book. I wish I’d know all this before though. I did everything ‘they’ said to do, stretch, buy expensive sneakers, and always land on the heel. I took up running at age 28 and by 38 had developed severe osteoarthritis and was forced to stop. I’m 43 now and havent run in 5 years and I still really miss it. My only option now is to hold out until I’m 60 for a knee replacement which you cant run on – so esssentially I will never run again.
I’ve never been a runner though I tried many times because I felt like I needed to run, but always hurt my back. Now that I’ve read Born to Run and am inspired again, I have a surgically fused big toe joint (MTP joint). I’m 59 years old, ride a bike a lot now, and would love to try running at least one more time. How would the fused MTP joint effect this style of running? The surgery changed the shape of the foot and obviously I can’t bend my big toe joint. Would love to hear what you think. Marcia
P.S. My sixteen year old son has collapsed flat feet due to a connective tissue disorder. He also wants to hike more. Do you think the corrective inserts he is required to wear by a podiatrist hurt or hinder? Thanks again, Marcia
this is the best book i have ever read, not only because running is now more enjoyable than ever having freed my feet from their saucony straight-jackets, but it is so full of insights and useful gems for nutrition and just living in general
i am just finishing reading it for the second time
thank you for this book mr macdougall… running feels more like flying now
Hello Mr. McDougall:
Just wanted to say thank you for this book; I have found it compelling in several different ways. This is an incredibly important contribution to the sport itself, and it has, personally for me, been illuminating to the way I understand the human experience, and my own participation in activity of running. I’ll be running my first 50K in December in San Francisco….maybe in huaraches(at least part of the way)!
I’m considering pursuing doctoral level research to further legitimize this approach to running as preventative medicine.
Cheers!!
Daniel Gregory, RN, MSN
Portland, OR
In about 1935, the Tarahumara beat everyone else
in a race from Georgetown to San Marco Texas.
But the world seemed not to even notice.
What this suggests to me is that people are generally
as stupid and blind as snails. If a cure for cancer
or a method for levitation or resurrection were
announced, it would be mostly ignored,
at least until it was endorsed by the right
advertising firms.
It is so sad to realize that Madison Avenue owns our
eyeballs and brains.
Bob
LOVED the book! Is it possible for a 67 year-old woman who has not run in ten years, to learn this technique and run a marathon?
Where can I view all the photos taken of the race?
Hey Chris, Congratulations on your well deserved best seller. Tracy told me the book signing and POSE coaching went well together at Trail Creek? If you’d like to do something similar in Reading (UK) you know where to find me. I’d be happy to help spread a little natural movement at a book signing. We have some great bookshops here that could accommodate that kind of event.
I want to give my wholehearted endorsement of this book. It would be a good book if it was just about ultramarathoning…or the Tarahumara Indians…or as a spiritual self-help guide…or as a survey of state-of-the-art running wisdom…or a primer on how to make joy and fun a continual part of your running experience…but “Born to Run” is more than the sum of its parts. It’s more than a great read; it’s an open invitation to a new way of life. Just today, I’d set my alarm clock to 5 a.m, in preparation for an early morning run. I woke up at 4, and got moving, because I just couldn’t wait. I’ve been running for almost 30 years (about the same period of time in which running shoes have grown into monstrosities and caused me my share of pain), and I can’t remember the last time that happened.
The book is great! Can you provide with the references for book. I been searching a lot of the stories you talk about in the book and i think it would be easier to find the source with references. I am enjoying learning more about the stories you reference.
Thanks,
ALex
Hi Chris – I absolutely loved this book! Anyone who runs will want to run more after they read it. For the first time, I did a long trail run along the Old Croton Aqueduct with 2 friends, inspired by the book! I’ve given so many copies to my friends and family and one of my friends is borrowing my copy and won’t give it back to me! Did you already go through NYC on your book tour? I know a lot of people here (me included) who would love to attend if you do. If you haven’t, how can I find out the dates? Thanks in advance.
You all already of the best coach for learning to run naturally – your own feet. Find a park, golf course or somewhere that has nice soft grass and take off your shoes and go for a run. Don’t be scared – the feeling is excilerating. You will feel so natural and feel like you are flying across the ground. The nerve ending in the bottoms of your feet will work with other proprioceptive receptors in your body to naturally correct your gait to protect itself. Keep the first session down to a mile or less. You will want to do more, but the bottoms of your feet will be a bit tender until you get use to it after a few days. It is worth trying it just for the sheer joy you will feel.
Loved the book. I still have one nagging question. The body parts that prevent me from running are not my feet but my breasts! I don’t feel like I’m born to run with D-cups flopping about. Is it feasible that those born to run are those less well endowed?
Greetings from Nagoya, Japan. Born to Run was fantastic! I tore through it. I recently ran my first 24K trail run in Mikawa Highlands with some friends here who got me into running long distances and loved it. I was telling my running buddies about your book and they’d love to read it. Crazy question, but any chance it is going to be available in Japanese?
I was wondering why perhaps does the outside left oblique of my calf hurt when I where the Vibram’s KSO? It doesn’t hurt when I where my Nike 5.0’s. Could it have something to do with the muscles in my feet not being strong? If so, what possible exercises could I do to strengthen the muscles in my feet to make this pain go away?
I read in your book that foot exercises were done by the US mile record holder [sorry can't remember his name] to take on the rigors of his workout. What possible exercises can be done that may also help me? Could I find them on youtube?