The Tarahumara (or Rarámuri) are an indigenous tribe inhabiting Copper Canyon in West Mexico. They live isolated in natural shelters and are renowned for their long-distance running ability. Running in huarache sandals (basically traditional flip-flops) they are able to run up to 300km in a multi-day session through the canyons and on stony ground.
The long-distance running tradition has both a practical use, for hunting and inter-village communication, and a recreational one. The Rarájipari is a running game where teams of 4+ runners compete against each other. Each team has a wooden ball that they have to kick to progress. The goal is to be the first team to reach a certain agreed destination. In casual games the distance might be a few kilometers, and in inter-village competitions several hundred kilometers. To make these running events even harder, the night before involves a party where the participants get drunk on Tarahumara corn beer, Tesgüino .
When the book was written in 2009 the Tarahumara preferred to stay isolated and didn’t participate in ultraraces outside their region. This is in part due to negative experiences they had after two of them won the 1993 and 1994 Leadville Trail 100 in Colorado.
Chris McDougall’s book introduced the Tarahumara to a wider audience. The book’s main story is that the American Micah True (Caballo Blanco) organises a local 50-mile ultrarace in the Copper Canyon celebrating Tarahumara running heritage: the best Tarahumara runners against the best American ultrarunners. Micah True died in 2012 and the race still happens every year as the Ultra Maratón Caballo Blanco. McDougall, who like most casual runners is often injured, wants to join this race and writes about his training.
Into the main story McDougall weaves introductions of the small group of participating American ultrarunners (Scott Jurek, Jenn Shelton among others) and the history of ultrarunning. The book also makes a few scientific claims, some of which are contested:
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Humans evolved for endurance running. The nuchal ligament, Achilles tendon, arched foot, big glutes, and our sweat-based cooling make humans remarkable endurance runners. Bramble and Lieberman (2004) state that “endurance running is a derived capability of the genus Homo, originating about 2 million years ago, and may have been instrumental in the evolution of the human body form.”
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Persistence hunting made us long-distance runners. Basically humans can outrun most game over a long hunt. We just tire the animal out over a several-hour chase. This is still an open hypothesis .
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Modern cushioned running shoes cause injuries. He claims modern running shoes lead to bad form, e.g. heel strike. The author makes a case for running barefoot on soft ground to prevent injuries and run more naturally (like the Tarahumara). The release of the book boosted the barefoot running movement and popularised minimalist shoes like the Vibram Fivefingers . However, it is still debated whether natural running has an overall lower injury risk. Altman, Davis (2014) found that
“The descriptive analysis suggests a greater number of calf injuries, but lower number of knee and hip injuries in the barefoot group. Additionally barefoot runners reported less plantar fasciitis than the shod group.”
and this meta paper by Perkins et al. (2014) concludes
“Because of lack of high-quality evidence, no definitive conclusions can be drawn regarding specific risks or benefits to running barefoot, shod, or in minimalist shoes.”
As a casual runner with occasional smaller injuries, I am not yet converted to barefoot running. Instead I keep focusing on injury prevention through:
- weekly volume management (don’t increase weekly distance by more than 10%)
- stay in zone 2 on easy days
- focus on good foot strike
- strength sessions (calf raises, hip work, single-leg deadlifts, and squats).
Reading the book, I definitely got excited about (ultra-) running. I like the book’s message that humans are designed to run. We should figure out how more people can enjoy running casually without getting injured. However, I didn’t enjoy McDougall’s writing style. He was a sports writer for Esquire and the book sometimes felt like a long sports magazine article. Also some of his claims should be weakened or updated in the next edition.
Here is a National Geographic documentary about the Tarahumara.