Barefoot Running Improvements
Barefoot running is one of the best ways to help correct your running technique. Running shoes can sometimes effect our running in a negative way. As humans it’s normal for us to walk barefooted recent studies have shown that shoes can cause more damage than good. A survey was made with two groups of short distance sprinters, the test was made to find out how the muscles and body reacted at high level sprinting with no footwear. Over two weeks the athletes trained as they normally would before a major event. The first group wore footwear and the second group didn’t. After the two weeks of training the trainers evaluated the difference in performance from both groups. Surprisingly they found that the barefoot sprinters came out on top, with less injuries and faster times.
Normally in a supported shoe we don’t make the full movement. When your foot with the connects with the floor it’s more common that the shoe will absorb most of the vibrations and lesser the movement by 2% . Its important that the forefoot and heal connect with the floor. Running on the balls of your feet creates less loading force at the knee which helps you master your technique.
A recent study at Northumbria Unversity barefoot runners reduced their ground contact time which helped increase the stride rate by 6%.
The best way to train yourself for barefoot running is to start with fast walking first. When fast walking you will first develop the brain, this is so your brain will become use to the felling of barefoot walking. The brain will ask how to use the different muscles and receptors for running barefoot. Once you have complete 4-5 sessions for 10-15minutes of fast walking on different surfaces like grass, sand or the running track. You should develop a good base technique to build on.
Barefoot will also help improve the spring in your step, helping you prefect the running technique. Using the correct technique and getting it right is essential for increase speed and lessens the risks running injuries.
How To Run Barefoot
Before you start running it’s important to perfect the walking technique without footwear. Try walking on different surfaces such as grass, sand or concrete. This can be important for barefoot training teaching our brain to use different muscles over a range of surfaces.
When connecting your weight should land on your heel then shift through to your big toe when pushing off. It’s important when your heel touches the ground that it’s smooth and not hard, the weight should be placed on your front foot.
- Heel for the push down and spring off motion.
- Always look forward, keep your head up facing the direction your running , this will help keep your upper body in place.
- Use your arms with the movement.
- Aim to keep relaxed for every stride, running white a rhyme.