Barefoot running , also called "natural running", is a barefoot walk. With the advent of modern footwear, running barefoot has become less common in most of the world but still practiced in parts of Africa and Latin America. In some Western countries, barefoot walking has become popular because it is considered a health benefit.
Scientific research into the practice of running barefoot has not reached a clear consensus on the risks or benefits. While footwear may provide protection from cuts, bruises, clashes and weather, supporters of barefooted arguing argue that it reduces the risk of chronic injury (especially recurrent stress injuries) caused by a prominent heel in running shoes.
The barefoot movement has prompted some manufacturers to introduce thin and flexible soled shoes such as mokasin and traditional huaraches for minimalist walking .
Video Barefoot running
Histori
Throughout much of human history, running is done in barefoot or in thin soled shoes like mokasin. This practice continues today in Kenya and among the Tarahumara people in northern Mexico. Historians believe that Ancient Greek runners ran barefoot. According to legend, Pheidippides, the first marathon runner, ran from Athens to Sparta in less than 36 hours. After the Battle of Marathon, it says he ran straight from the battlefield to Athens to tell the Athenians about the Greek victory over the Persians.
In 1960, Abebe Bikila of Ethiopia won an Olympic marathon in Rome barefoot after discovering that Adidas, an Olympic shoe supplier, had run out of shoes in body size. She was in pain because she received shoes that were too small, so she decided to run barefoot; Bikila has been practicing running barefoot before the Olympics. He will continue to defend his title at the Olympics four years later in Tokyo while wearing shoes and setting a new world record.
British runner Bruce Tulloh competed in many races during the 1960s at barefoot, and won the gold medal in the 1962 European Games 5,000 meters race.
In the 1970s, Shivnath Singh, one of India's greatest long-distance runners, was known for always walking barefoot with only tape on his feet.
During the 1980s, a South African runner, Zola Budd, was known for his barefoot walking and barefoot training and racing. He won the IAAF World Cross Championships 1985 and 1986 and competed at the 1984 Olympics in Los Angeles. Kenyan runner Tegla Loroupe began running barefoot 10 km (6.2 miles) to and from school every day at the age of seven. He performed well in a school contest, and in 1988, won a prestigious prestigious country barefoot race. He went on to compete, both barefoot and shod, in several international competitions, marathons, and half marathons. He won the Goodwill Games over 10,000 meters, barefoot, and was the first African woman to win the New York City Marathon in 1994, winning again in 1998.
At the beginning of the 21st century, barefoot walking has gained small but significant followers on the outskirts of larger communities. The organizers of the New York City Marathon 2010 saw an increasing number of participating footwear runners in the event. This practice saw a spike in popularity after the 2009 publication of Christopher McDougall's book, Born to Run , promoting the practice. In the United States, the Barefoot Runners Society was founded in November 2009 as a national club for lifeless runners. In November 2010, the organization claimed 1,345 members, almost double the 680 members that existed when it was founded.
One footwear runner, Rick Roeber, has walked barefoot since 2003, and has run more than 50 marathons, 2 marathons of ultra 40 miles, and more than 17,000 miles (27,000 km) all barefoot. Other leading barefoot runners include Ken Bob Saxton, known as the "godfather of barefoot running", and Todd Byers, a barefoot marathon runner from Seattle who has run over 100 marathons barefoot. On December 8, 2006, Nico Surings of Antwerp, Belgium, became the fastest man to run 100 meters (330 feet) on ice while barefoot, completing the task in 17.35 seconds. And on December 12, 2010, Barefoot Runners of India Foundation (BRIF) held a 21km (13 feet) bare foot marathon in Kharghar near the Indian city of Mumbai. Run has 306 participants.
On April 1, 2012, runner Rae Heim embarked on a footless journey of 3,000 miles over Boston, Massachusetts, ending on November 14th in Manhattan Beach, California. He raised money for a Tennessee-based organization, Soles4Souls, which delivered a pair of shoes to the children in need for every dollar raised by Heim. And on June 23, 2012, Robert Knowles, from Brisbane, Australia, set two Guinness World Records for the Fastest Barefoot 100 km and Longest Barefoot Run in 24 Hours, as part of the Sydney Chin Chin Hoy 24 Hour Race. He recorded 166,444 km (103,424 mi), or 416 rounds at the Blacktown International Sportspark track, barefoot. On August 13, 2017, Teage O'Connor's barefoot runner broke the 100 km record as part of a fundraiser for the environmental education center he operated, Crow's Path. He ran 100 km barefoot on UVM tracks in 7 hours 13 minutes and 25 seconds. In December 2017, O'Connor ran 100 miles in 14 hours 22 minutes.
Maps Barefoot running
Health and medical implications
Since the second half of the 20th century, there have been scientific and medical interests over the benefits and dangers involved in running barefoot. In the 1970s, in particular, saw a resurgent interest in jogging in western countries and modern running shoes developed and marketed.
Since then, running shoes have been blamed for the increasing incidence of running injuries and this has caused some runners away barefoot. However, the American Podiatric Medical Association has stated that there is insufficient evidence to support such claims and has urged prospective barefoot runners to consult with podiatrists before doing so. The American Diabetes Association has urged diabetics and others with a reduced sensation in their feet to not walk barefoot, citing the possible increase in foot injuries. One study showed association with early bone loss in new barefoot runners.
The structure of the human legs and lower legs is very efficient at absorbing landing surprises and turning energy down into forward motion, through the action of the spring from the natural arch of the foot. Scientists studying the movements of the runners' feet have observed striking differences between the accustomed runner and the barefoot runner. Ordinary foot shod runners usually land with an initial heel strike, while the foot of a barefoot runner landed with a more supple step in the middle, or on the ball of the foot. In addition, strikes are shorter in duration and higher step rate. When looking at muscle activity (electromyography), studies show a higher pre-activation of the plantar flexor muscles when running barefoot. Indeed, since the role of muscle is to prepare the locomotor system for contact with the soil, muscle activity before strikes depends on the expected impact. Front-leg strikes, shorter step durations, higher rates, and higher muscle pre-activation are techniques for reducing stress from high repetitive shocks. This avoids a very painful and severe impact, equivalent to two to three times the weight. "People who do not wear shoes when they run have very different attacks," said Daniel E. Lieberman, professor of human evolutionary biology at Harvard University and co-author of a paper appearing in the journal Nature. "By landing in the center or front of the foot, footwear runners have almost no impact collisions, much less than most runners produce when they do a heel attack."
However, when comparing different populations of ordinary footwear runners, not all of them support a front foot strike. A 2012 study by Hatala et al. focusing on 38 Kenyan Daasanach runners found that the majority of runners preferred a heel strike rather than a front foot strike. Currently, Hatala and Lieberman compare their data, but Lieberman notes that his study, which focuses on the Kalenjin people, also found several barefoot runners who liked the heel strike as well. He also said that the Daasanach people are primarily, "tall and thin sheep goats who do not run nearly as much as Kalenjin, who has many long-distance records in the world."
The longitudinal arch (medial) of the foot may also undergo physiological changes in the usual barefoot practice. The longitudinal curve has been observed to decrease in length by an average of 4.7 mm, indicating the activation of leg muscles when barefoot is usually inactive when shod. These muscles allow the legs to dampen the impact and can eliminate stress from the plantar fascia. In addition to muscle changes, walking barefoot also reduces energy use - oxygen consumption is found to be about 4% higher in shod versus barefoot runners. Running a better economy observed when running barefoot compared to walking with shoes can be explained by better use of muscle elasticity. In fact, reduced contact time and higher pre-stretching levels can improve the shortening cycle behavior of the plantar flexor muscles and thus may allow better storage and return of elastic energy compared with walking bolster.
Running in shoes also seems to increase the risk of ankle sprain, plantar fasciitis, and chronic lower limb injury. However, running shoes also provide several advantages, including runner protection from puncture wounds, bruises, thermal injuries from extreme weather conditions, and excessive injuries. The transition to a barefoot walking style also takes time to develop, due to the use of the various muscles involved. Doctors in the United States have reported an increase in injuries such as retracted calf muscles, Achilles tendinitis, and metatarsal stress fractures, which they associate with barefoot runners trying to transition too quickly.
The running shoes themselves have also been examined as a possible cause of many injuries related to shod running. One 1991 study found that expensive, high-end running shoe wearers had special features, such as extra bearings or pronation correction, significantly more often injured than runners in cheap shoes. It has also been found that running with conventional running shoes increases stress in knee joints by up to 38%, although it is unclear whether this leads to higher levels of heel injury or not. One study showed that there was no evidence that bearing or prone controls on shoes reduced the injury rate or reduced performance. It was also found that the belief that a person's shoes have increased the bearing has no effect on increasing or decreasing the strength of the soil reaction during walking. Modern running shoes can also increase joint torsion in the hips, knees, and ankles, and the study authors even point out that running in high heels may be better than modern running shoes. Shoes that do not fit may also cause injuries such as a subungual hematoma - a collection of blood under a toe nail. This may also be known as the "runner's foot" or "tennis leg". However, recent randomized controlled trials (RCTs) suggest that heavier runners may have an increased risk for injury to minimalist shoe (designed to mimic barefoot running) compared to conventional footwear.
Minimum footwear
The alternative to barefoot is wearing thin shoes with minimal pads. This is what runners used for thousands of years before the 1980s when modern running shoes were created.
Shoes, such as moccasins or thin slippers, allow the same walking style as barefoot, but protect the feet from cuts, abrasion and soft sticky material. The Tarahumara wear thin-soled sandals known as huaraches. This sandal has a single long lace with a thin sole made from recycled tires, a commercially available rubber outsole replacement, or leather. The practice of wearing light shoes or not while running can be called "minimalist walking".
Plimsolls are worn by children in the UK for physical education classes as well as by soldiers for PT. The cheap "dime" Plimsoll has very thin footwear (3mm elastomer outsole/3mm card, 1mm card, 2mm eva foam) and no heel lift or stiffness.
Some modern shoe manufacturers have recently designed footwear to mimic a barefoot experience, maintaining optimal flexibility and natural walking while also providing a certain level of protection. The purpose of this "minimalist shoe" is to allow one's feet and feet to feel smoother on the ground, allowing more accurate adjustment in the running of the style.
The most minimalist running shoes are based on a scale of 1-10, where 1 is barefoot and 10 is a typical athletic shoe sole. The FiveFingers Vibram has a separate slot for each toe and no pads. Traditional racing flats are minimal; offers a good feel and control of the land. In contrast, the Nike Free shoe line, designed as a 5, has the only segment that provides greater flexibility while still having a number of pads, Saucony introduces the Kinvara line of shoes that feature the falling soles, which divide the single thickness and get rid of most of the pads heel, to encourage more foot attack the middle for the foot. Though not the only company that produces socks that incorporate Kevlar in yarn, Swiss Barefoot Socks Company Protection is marketed for barefoot use. Following the trend, in 2011, minimalist running shoes have been available by most major shoe manufacturers.
The United States Army has banned the use of footwear for image reasons. However, many other barefoot shoes that do not have individual toes can still be used in place. The United States Navy, Marine Corps, Air Force, and Coast Guard of the United States, however, have approved minimalist shoes, including footwear, to be used during physical training.
The sale of minimalist running shoes has grown into an industry worth 1.7 billion dollars. Sales of minimalist running shoes grew from $ 450,000 in 2006 to $ 59 million in 2012, and grew 303% from November 2010 to November 2012, compared with a 19% increase in overall sales of running shoes over the same time period. In the summer of 2012, both Vibram and Adidas were sued in the United States over allegations of deceptive claims for increased training efficiency, leg strength, and reduced risk of injury resulting from the use of their minimalist running shoes. These lawsuits follow in the heels of recent settlements by Skechers and Reebok with the Federal Trade Commission over claims that their barefoot shoes strengthen the body in a way that never had shoes before.
See also
- Comparative foot morphology
- The shoe locomotor effect
- Minimal Shoes
References
Further reading
- Mukharji, Ashish (2011). Run Barefoot Run Healthy: Fewer Pain More for Runners Over 30 . Press Heterodox. p.Ã, 192. ISBNÃ, 0983035407.
- Richards, Craig; Hollowell, Thomas (2011). Full Idiot Guide to Barefoot Running . Penguin Group USA. p.Ã, 352. ISBNÃ, 1-61564-062-2.
- Sandler, Michael; Lee, Jessica (2010). Barefoot Running: How to Run the Light and Free by Touching the Earth . RunBare Company. p.Ã, 298. ISBNÃ, 0-9843822-0-8. < span>
External links
- Biomechanical Foot Strike & amp; Applications for Running Barefoot or in Minimal Footwear
- Are we born to run ?, a video presentation by Christopher McDougall.
- Characteristics of impact in shod and barefoot running
Source of the article : Wikipedia
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