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barefoot training can help reactivate neglected muscles,[link widoczny dla zalogowanych]
Lose the shoes -- barefoot training can help reactivate neglected musclesAlthough it is not a new idea,[link widoczny dla zalogowanych], people are looking at the benefits of barefoot exercise
Helen Vanderburg,
There is a growing movement amongst some runners to abandon shoes and go barefoot. These runners point to famed two-time Olympic marathon champion Abebe Bikila who ran barefoot as well as famed-Olympian South African Zola Budd,[link widoczny dla zalogowanych].
WHAT IS IT,[link widoczny dla zalogowanych]?
Barefoot training is gaining popularity with coaches,[link widoczny dla zalogowanych], personal trainers and runners. The idea behind barefoot training is that our technically designed shoes may actually give us too much support, cushioning and stability, making the muscles and neuromuscular pathways of the foot and ankle weak and "lazy."By training barefoot,[link widoczny dla zalogowanych], some believe we can reactivate the small muscles in our feet, make them stronger and therefore improve our balance and sports performance. Yoga, tai chi, running and dance can all be done barefoot. Barefoot training is controversial and,[link widoczny dla zalogowanych], at this point,[link widoczny dla zalogowanych], it lacks substantial research to support it for everyone. We are all built differently and some people need more support than others. Like any training program, start slowly. If you haven't run barefoot since you were a kid, you will likely experience some initial soreness. To prevent injuries, you may want to start with an indoor activity first. Start with five to 10 minutes once a week of barefoot training on a soft surface such as a rubberized mat. Gradually increase the time or number of times per week spent training in bare feet.
Try a non-impact or low-impact activity like yoga, Pilates and tai chi in bare feet before walking or running. Or try a soft shoe such as the Nike Free, which simulates the feeling of being barefoot more than most shoes.
When it comes to outdoor activities, it's important to start on flat, preferably cushioned,[link widoczny dla zalogowanych], surfaces like grass and ensure you have good lighting to prevent stepping on something you shouldn't. Wait until any initial soreness in your feet goes away before re-attempting another barefoot run or outdoor activity.
WHO WOULD LIKE IT?
If you've always enjoyed being barefoot,[link widoczny dla zalogowanych], it might not be hard to convince you to try some activities without your shoes. Go slow and use common sense.
WHO WOULDN'T LIKE IT,[link widoczny dla zalogowanych]?
Going barefoot is not for everybody. And being barefoot outdoors can be hazardous. Nothing takes the joy of exercise away faster than pain or injury. If you have had any foot or ankle problems in the past,[link widoczny dla zalogowanych], or if you have diabetes,[link widoczny dla zalogowanych], balance problems or a vascular condition, consult your physician or health-care professional first.
THE SWEAT FACTOR
Taking off your shoes and performing the same exercises you used to do with your shoes on is an entirely new experience. For example,[link widoczny dla zalogowanych], try standing on one leg with your running shoes on. Then try it in bare feet. Try to do alternating front lunges with and without your shoes on. If you're like me, you'll see just how hard the foot, ankle, knee and hip have to work to make this movement happen without shoes and just how much stability your shoes give you.
Don't worry. The great news is that you're actually strengthening your entire body.
THE KLUTZ FACTOR
After years and years of wearing shoes,[link widoczny dla zalogowanych], most people become dependent on the stability that shoes offer. In fact, most people feel naked going outside without shoes. If you have balance problems or are apprehensive about exercising shoeless, don't do it.相关的主题文章：

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