Running barefoot for beginners

The art of running barefoot

Today, the buzzword in the running community is "barefoot running." This is not an attempt to grind granola to rekindle the spirit of outdoor activities [although this ambition is not wrong]; it is a commitment to use the physical and biomechanical aspects of the body to improve performance while reducing the risk of injury. motion.

In fact, barefoot running has become so popular that the sport was reported by The New York Times, Nature, Science Daily and Harvard University.

People started barefoot running for a variety of reasons. Some people are concerned about preventing injuries, others want to gain a competitive advantage, while others are attracted to the barefoot original love. No matter what the reason you choose to participate in the sport, barefoot running is a sport and a community, and everyone who wants to participate is welcome.

Barefoot beginner running [gear]

To start a barefoot running, you probably want to buy a pair of minimalist shoes. This is because you spend most of your life wearing your feet on a pillow [ie running shoes], and dramatic changes from cushioned shoes to bare feet are likely to cause injury.

One of the most popular minimalist shoes on the market is the Vibram Five Fingers [VFF]. VFF is a synthetic shoe with a rubber sole designed to mimic and support natural feet. The rubber sole provides a layer of protection against the contact of stray glass or toxic chemicals with the skin.

Barefoot beginner running [running]

You should spend a day or two wearing minimalist shoes before hitting the sidewalk [or trail]. This will give your body a chance to adapt to the new footwear and allow your shoes to stretch and form onto your feet. It may feel embarrassing at first, but please stick to it!

Usually, it is foolish to run a minimalist shoe for more than 3 miles for the first time. The first run will give your leg and foot muscles a chance to adapt to the new way of running, and almost certainly, a new footwork.

You may notice that when you start running barefoot for the first time, the friction between the foot and the ground is different from that of a traditional running shoe. This is because you can create a natural "gait" for your running style. Running in a natural gait is the key to preventing long-term running and overuse. After all, this is how nature wants you to run.

Long-term barefoot running

Once you know the right technique and walk a few miles in minimalist shoes, you should abandon your shoes and prepare for the first "real" barefoot run. Maintain a focus on changes in the body's biomechanics. If you feel that you are straining or pulling your muscles or tendons in an unnatural way, slow down or simply walk. Also, pay attention to gravel and glass as these elements will quickly end the pleasant run.

Some runners recommend running on muddy roads during the first two months of “real” barefoot training, as this will make your feet more comfortable and allow you to develop the callus necessary to drive on the road. . The key to long-term barefoot running without injury is to maintain consistency in the training program. Choose a local 5K competition and prepare for it. After completing the 5K game barefoot, please have a 10K half marathon. If you are really ambitious, do a full marathon.

Running barefoot is a pleasant exercise open to anyone with open minds and feet. The sport connects modern men [and women] with ancient running art. This is a campaign to celebrate thousands of years of evolutionary engineering and wondering where we will take us in the next millennium.

If you are interested in running barefoot, I suggest you try this sport, after all, what will you lose?


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