Towards Vertical by Kirsty Hawkshaw and Helen Hall

by Barefoot Audio

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This album package consists of 10 tracks in all. Tracks 1,2,5,6,7,10, are available for your listening.

1. Barefoot Goddess Trilogy - Part 1, Towards Vertical.  Track 1: 'In The Beginning'.  
Over the rhythmic beat of the music Kirsty Hawkshaw has specially created, ultra-distance runner and Efficient Running coach, Helen Hall, explains the importance of walking before aerobic exercise, not only for the purpose of warming up, but also to minimize injury risk.   Walking well, using almost all skeletal muscles, is a skill we have lost through the western habit of wearing substantial shoes, and the coaching focuses on regaining good form to optimize muscle activity and minimize impact.  
As such, this is also a useful track for those not yet running through injury and those at the very beginning of their aerobic fitness campaign. Indeed, those who don't want to run, but simply walk barefoot or with minimal footwear, to improve their health and general circulation, will benefit from the coaching tips.  

 2. Barefoot Goddess Trilogy - Part 1, Towards Vertical.  Track 2: 'The Venus Return'.  

Over the slightly faster composition by musician Kirsty Hawkshaw, Efficient Running coach and barefoot runner Helen Hall encourages continued good form whilst introducing the basic elements of optimized blood and lymph circulations.  This extended warm-up piece thoroughly prepares the body for running, but of course is eminently suitable for those still recovering from injury, those not yet ready to run, and those looking for suitable music to enjoy barefoot/minimally shod walking to for general health.

3. Barefoot Goddess Trilogy - Part 1, Towards Vertical.  Track 3: 'Fly Fly Fly'.

Kirsty Hawkshaw's hypnotic beat accompanies ultra-distance barefoot runner Helen Hall's coaching, progressing through the body checks necessary to generate the easy effort of the pre-run stage of 'drill'.  This section covers the skill of high cadence running, enabling easy mastering of efficient running.

4. Barefoot Goddess Trilogy - Part 1, Towards Vertical.  Track 4: 'Terra Firma'. Kirsty Hawkshaw’s skill in composing perfect tones beat by beat, takes you into the flow of natural, easy running almost effortlessly. Barefoot runner and coach Helen Hall body maps the subtleties of movement to ensure efficient running form. The emphasis here is on eliminating poor habits and feeling how to work with the biomechanics of your body, rather than against them.

5. Barefoot Goddess Trilogy – Part 1, Towards Vertical. Track 5: Until We Run Again.

Runner and coach Helen Hall explains the importance of gradually reducing your effort levels and then leaves you with another beautiful track from Kirsty Hawkshaw for a calming and heart-rate reducing conclusion to your running session. Because of the slower beat, this track would also be perfect for those recovering from injury, not yet running but aiming towards that goal, and for those who simply enjoy beautiful music to walk to.

Please purchase tracks 1 – 5 if you’re:
at the beginning stage of running
starting to barefoot run
in transition from trainers to running in minimal footwear, or
converting from heel striking to midfoot/forefoot running,
and play them in sequence.

Please purchase tracks 1, 2 and 5 if you wish to remain at a walking cadence.

Disclaimer
Please consult your doctor before beginning any new type of exercise or diet. The information presented in Barefoot Audio’s downloads is intended as a general self-help coaching guide only. Please remember, we are not there to see what you are doing, so use common sense when starting out. It is important to keep in mind that pain is NOT good especially in joints, bone or chest. Muscles soreness is normal, but not to the point of not being able to use it. NEVER continue a workout with soreness, give the muscles a chance to repair and build. Remember, nutrition is the fuel for work and repair. 



In any event, Barefoot Audio, the authors and their representatives cannot assume any responsibility for negative results regardless of how incidental or severe, whether due to an error in any information or an omission of information. The responsibility is yours. If you have a question, send us an email from our website at barefoot-audio.co.uk. We'll try our best to answer it. A local personal trainer might also be able to help. You don't have to hire a trainer for the long term. You can get a trainer to start you out or just meet you every couple of weeks to check on your progress and technique (very important!).

credits

released November 16, 2011

Music written and produced by Kirsty Hawkshaw
coaching by Helen Hall
mastered by Loud Mastering
artwork by Aman-Shah Andrew

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Barefoot Audio UK

Welcome to Barefoot Audio.

Our first album, Towards Vertical, is part 1 of the progressive Barefoot Goddess Trilogy. The music is created by composer and vocalist Kirsty Hawkshaw and coached by triathlete and ultra-distance runner Helen Hall. The 40-minute workout has been specifically created to make a gentle introduction to barefoot/efficient running in minimalistic running shoes. ... more

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Track Name: Until We Run Again (instrumental)
It's all in the mind
infront of you
leave it all behind
this time is for you
until we run again
life goes on
until we run again
feel it through

words by Kirsty Hawkshaw