It takes a lot of time and effort and training to run a full marathon course, which is 42.195 kilometers long, and there are many things that need to be prepared for the finish. If you gradually increase the distance as you build up your running training, you may experience strain on your knees or ankles, or pain in the soles of your feet or toes.
First, when you run barefoot, you train a lot of small muscles in your feet, which increases the stability of your feet when you run.
Second, when running barefoot, the impact is distributed to the feet and ankles, and the landing pattern changes to a form that has no choice but to land on the mid foot of the foot. This change significantly reduces the impact on the heel. will reduce it.
Third, the impact on the knee is reduced due to a landing that does not use the heel much, thereby preventing damage to the knee.
Fourth, as the impact to the knee is reduced, the impact transmitted to the spine is reduced.
So, here are some things to keep in mind when running barefoot.
First, if you wear tight shoes (dress shoes) or high heels all day long, if you start running barefoot right away, you can’t use the muscles of your feet, and too much stress is applied, which can lead to foot injuries.
Second, running barefoot requires a much higher cadence (steps per minute) than running in shoes. You have to run at a fast tempo. When the tempo of the foot slows down, the stride length naturally increases, and the magnitude of the impact on the heel or foot increases that much. The number of steps should be increased to reduce the impact energy applied to the foot.
Third, the training distance of barefoot running should not be increased too long. One of the best training methods is to try the Stride training method. Start running at a slow pace for a distance of about 100 meters (a schoolyard with artificial turf is great), and then make a very short spurt in the middle. If the amount of training is enough to run around the four corners of the playground while resting for about 10-20 seconds every 100 meters, it is a good way to enjoy all the effects of barefoot running and reduce the risk of injury. It could be a way.
Here’s a quick look at the benefits and caveats of running barefoot. Barefoot running cannot be done with the wrong running posture. Try running barefoot with bad posture and you’ll soon find out that your feet hurt and you won’t be able to run. Barefoot running can help you master a running posture with less impact on your knees and strengthen your foot muscles, but remember that barefoot running too long distances or too fast can cause foot injuries.
The most important thing is to find and practice on a clean and safe track so that you do not get pricked by a sharp object.
If the foot or ankle pain that comes after running does not subside immediately, it may be damage to ligaments, tendons, or sometimes joints. please don’t forget