RUNNING BAREFOOT: 3 TIPS TO START AND AVOID INJURIES

Barefoot running needs no introduction. It has always existed (ask your ancestors!) And it's not that hard to do, just take off your shoes. But is it really a good idea? Ten years after the barefoot running boom, here's what we' ve learned so far.
HOW IT ALL BEGAN
The recent trend of barefoot running began with author Christopher McDougall's claim that we were "born to run" (barefoot, of course). His book, Born to Run, released in 2009, sold millions of copies and led to an explosion of shoe- less running. The Barefoot Runners Society was born in the same year, and in support of this, the journal Nature published research showing how barefoot running could cause fewer injuries. (1) The biomechanical change in the gait and support of running without shoes, in fact, increases the strength of the foot and natural sensitivity, as well as improving the elasticity of the tendons and, in general, the running economy. (2) (3) (4) further, there is also the fascination of being literally. in contact with nature. Accustomed to wearing shoes,most of us have developed a particular running pace and musculature, very different from what would have if we ran barefoot.
DOES RUNNING BAREFOOT REDUCE INJURIES?
The main claim of barefoot running fans is that it has a lower risk of injury. The first study, confirming this theory, produced exciting results, concluding that those who run barefoot suffering fewer injuries! (5) The truth, however, is a bit It was only later discovered that the runners in question ran half as long as those in shoes. On the other hand, for the same kilometers, there was no difference between the number of injuries. But that is not all. Running barefoot leads Us to learn more about the front of the foot. This is a natural response to the heavy impact of a heel landing. The adoption of this running model thus reduces both knee extension and stride length. (3) (6) By landing on the forefoot, common hamstring, plantar fascia, and knee injuries are reduced, while Achilles tendon and calf injuries increase.(5) (7) (8) For those with knee problems, barefoot running can offer relief, provided that strain on the Achilles tendon and calf is well tolerated.
Did you know that?
Every 100g less of the shoe is equivalent to a 1% saving in the running economy.
AND RUNNING PERFORMANCE?
Landing on the forefoot has other advantages as well. In this way, in fact, the sole of the foot and The Achilles tendon is activated, returning elastic energy to each step. Also, while conventional running shoes contribute to muscle weakness by artificially stabilizing the foot, running with bare feet increases the foot's strength by activating its muscles.
Walking in minimalist footwear increases plant strength as much as specific strength exercises. (3) Running barefoot also improves running economy, although it is unclear what the contribution of foot strength, elastic energy or simply saving on shoe weight is. (9) (10) (11) As for actual performance, the tests do not give clear results, although many runners perceive an improvement after training without shoes. (8)
SUMMING UP
Running barefoot changes the way you run, but injuries are neither more nor less likely. Injuries are more likely in the Achilles tendon and calf than in the knee and hamstring. It is not necessary to run more on the forefoot to be a good runner, but through barefoot running you can develop foot strength and tendon elasticity, as well as increase the perception of how you run.
These changes can lead to improved running performance, but as with anything new, starting small and progressing slowly is essential to avoid injury. Similarly, barefoot running shouldn't limit the number of training sessions. Here are some guidelines to start running barefoot.
What is a minimalist running shoe?

Minimalist running shoes are designed to minimize “interference with the natural movement of the foot” (12) Basically, the more flexible, flatter, lighter, thinner, and simpler the shoe, the more “natural” the movement is. Minimalist shoes offer many
HOW TO START RUNNING BAREFOOT
1.TAKE SOME TIME
The transition to barefoot running should take place over several months. In the first week, barefoot running should be no of the benefits of barefoot running, eliminating the risk of injury, cuts, or abrasions . more than 10% of the daily volume, up to a maximum of 10 minutes per day. After that, you can increase up to a maximum of 5% every week.
2.RUN ON A SOFT SURFACE
Start on a soft surface (eg a soccer field or running track) until you are confident that you will be trying on asphalt or a harder surface. Run lightly --focus on a silent stance, making a gentle impact and landing on the forefoot to absorb shock.
3.PAY ATTENTION TO THE FEET
Keep your toenails short and cover any cuts or blisters. Wash and moisturize your feet after running. Consider a minimalist pair of running shoes, especially if you have a high BMI. Heavier body weight increases the chance Of injury when running barefoot. Avoid running without shoes if you have reduced foot sensitivity, such as in diabetic people. Finally, with KissAnime take a break from running barefoot if you feel pain or discomfort. Running barefoot is a great way to add variety to your workout. Now how about taking off your shoes?