When running barefoot, there is an increase in the contact of the foot with the ground, increasing the work of the foot and calf muscles and improving the absorption of impact on the joints. Additionally, going barefoot allows for greater sensitivity to small adjustments that the body must make to avoid injury, which is not always the case when wearing type-appropriate or well-cushioned running shoes. not of the person.
Running barefoot is recommended for people who are already used to running, because to run barefoot it is important that the person is accustomed to movement, thus avoiding injuries, since this type of running requires greater body awareness.
- By running barefoot.
- The body can adapt better.
- With less risk of injury to the knee and hip joint.
- Because naturally the first part of the foot that comes into contact with the ground is the midfoot.
- Which distributes impact forces directly to the muscles.
- Of the joints.
- Also.
- It is a natural way to strengthen the small muscles inside the feet.
- Reducing the chances of inflammation like plantar fasciitis.
However, when you run barefoot, there are small changes in the body, the skin on the feet becomes thicker, blood bubbles can appear on the instep, and there is always the risk of cuts and sores. injuries from stones in the road or broken glass, for example. .
The best ways to run barefoot without harming your body are
Another safe option is to run in shoes without cushioning and allow your toes to spread wide as you run.
To start this new way of running, it is important to start slowly so that the body gets used to it. The ideal is to start running fewer kilometers and for less time, because in this way it is possible to avoid pain in the toes, which are scientifically called metatarsalgia, and reduce the risk of heel microfractures.
The best way to start a minimalist or natural run is to start your training gradually. A good tip is to start by swapping your used running shoes for “foot gloves” and running on the treadmill or at the beach.
After a few weeks you can start running on the grass, after a few weeks you can run completely barefoot, but also starting with the treadmill, the beach sand, the grass and then the dirt. and finally on the asphalt. It is only recommended to do a 10K race on asphalt after starting this type of adaptation more than 6 months ago. Either way, it is safer to have a personal trainer with you for better results every time.