Video Tutorial #170 Running In Circles Will Get You Somewhere

Dr James Stoxen DC shares and demonstrates
Video Tutorial #170 Running In Circles Will Get You Stronger In The Barefoot Running Arena
Coco Cay, Bahamas
November 9, 2011

‘Circle runs’ can increase the strength of your Spring Suspension System muscles.

Watch below another demonstration of ‘Circle Runs’ in slow motion to see the form and technique involved.

The Spring Suspension System muscles move in other directions additionally to forward, backward, plantar flexion and dorsi flexion.

They also move in abduction, adduction, inversion, and eversion.

I can show you these movements by doing what I call ‘The Scoop’. You take your foot and make a scoop motion, scooping in and scooping out.

Dr. James Stoxen DC demonstrates 'The Scoop'

As well as doing what I call ‘The Wave’. You take your foot and make a wave motion. waving out then waving in.

We can combine all four of these movements, (inversion, eversion, abduction and adduction) as well as plantar flexion and dorsi flexion and do ‘Circle Runs’

Circle runs can be done in a relatively small area, combining all 6 movements to stimulate the development of the Spring Suspension System muscles.

The main concept is to get your body mass inside the circle to avoid the centrifugal force from taking your body mass outside the circle which might make you fall.


  1. Lean towards the center of your circle
  2. Angle your feet (aids in developing your spring suspension system muscles)
  3. Begin running, increasing your momentum
  4. Repeat the same steps going the opposite direction to evenly stimulate the Spring Suspension System muscles.

example of the positioning of the foot angle as you lean in on a circle run

Energy is used during circle runs because you’re using many muscles you don’t normally use.
note: excerpt taken from the book, ‘How I Got My Wiggle Back’, page 168 and 169, this exercise can be performed at walking speed, fast walking, slow jog, running or sprint speed. The speed depends on the progress of the training and the stability of the foot – arch – ankle complex, The faster the speed the more force on the entire body.
Circle runs can not only develop the spring suspension system muscles but they also help in developing
  • Balance
  • Agility
  • Coordination
  • As well as burn calories



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