Barefoot running offers just about everything most people want from exercise: a healthy, injury free, cheap, and fun type of movement. And the evidence supporting the advantages of natural running is apparently increasing daily. However, as exciting as this all is, going from highly supportive running footwear to jogging in bare feet can lead to injury if not prepared. With these four simple physical exercises you can ready yourself for a pain free brave leap into barefoot running (with or without minimalist shoes).
The technique of barefoot running is rather basic: if we run without supportive shoes, there exists a different, more natural gait. In shoes we usually tend to land on our heels, while in bare feet we land on the ball of our foot. If you examine the structure of the foot, in the arch there are many bones and ligaments that serve as great shock absorbers and as your feet can feel the ground these may naturally adapt and stabilize the rest of the leg. Conversely, our foot is not built to strike with the heel, which is a jarring motion even if we really do not feel it as much through the shoes. Also, the cushioning minimizes the foot’s ability to feel and act in response to the ground, and that we have less stability. For these and a few other reasons, running with shoes gradually brings us to harm as most runners can testify.
Therefore, the more quickly you get into barefoot running, the better, right? Well, not quite. After some time of running with shoes on, attempting to switch too quickly can result in problems. Even when you wear five fingered or other simple shoes to protect the now much softer skin of your feet, you still have not developed the muscles in the foot the way you would have if you had been in bare feet always. Thus, taking a couple of weeks to build up strength and responsivity again should help your move into the world of natural running.
Exercise 1:
The apparent first step is to start off walking in bare feet regularly. Don’t use shoes around home, and whenever you possibly can take your shoes off and walk in the park while the dog is fetching sticks, this is a terrific initial step.
Exercise 2:
To set the foot’s ability to flex and balance, an uncomplicated habit you can do daily when brushing your teeth or talking on the phone is stand on one foot. Make certain your weight is on the ball of your foot. It is okay if you wobble slightly initially, just always keep getting your foot to adapt rather than trying to sway to keep yourself upright. Try to work your way up to executing it with your eyes closed. This will also help enhance your calf if your weight is forward enough.
Exercise 3:
I was first advised regarding this move by a good friend as a way of coping with sore feet after a night in high heels, and it works here since it helps to stretch the muscles in the arch of the foot. Put a tennis ball, or anything very similar, on the floor and stand with it in the arch of your foot. Place as much weight straight down into it while you can before it becomes very painful. Then gradually roll the ball under your foot, kneading out the muscle. This would possibly hurt a little at first, so don’t go way too hard.
Exercise 4:
If you really want to strengthen your feet muscles fast, the ideal thing you can do is walking on loose sand. The need to adjust and become stable as the sand moves beneath the foot creates all the required muscles designed to help you when you transition to running barefoot. This could certainly be quite intense, and also places a lot of strain on your Achilles tendon, so go slow and increase.
Apply as many of these exercises as you can, and when you get your new shoes or start going natural, always make sure you spend a few sessions just walking, then alternating walking and jogging before moving onto your normal training program.
Finding the time to build up the muscles in your feet will save you from injury and make certain that you get the most out of natural running.
Find out more about starting a new fitness program? Buffy Greentree’s http://www.personalfitnessbasecamp.com has all the information to support you in your personal fitness journey.
Source: www.thehealthdirectoryonline.com
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