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How to prevent accidents with minimal shoes

The boom in mini-shoes, although one is that we welcome, is still creating some relevant questions and discussions. I've heard reports that there is actually running a rash of new types of personal injury in the shoes of a minimum, the race or should I say too much, too fast, and inappropriate biomechanics in the role of small size.

Always in search of the magic wand, people tend to go to extremes when they hear something promising. He arrives with the draft policy, and in this case, the shoes.

We argue over shoes lowest since 1999. However, more importantly, with the condition of one of the principles of running and walking Chi-Chi: gradual progression. Put a pair of shoes habits have not changed at all years have noticed the movement. The idea of ​​running without shoes or shoes with a minimum will save you from injury, is wishful thinking in many cases. It can also be harmful to the body.

Here are some tips to avoid injuries from overuse, minimalist or torment barefoot runners:

  1.First Take your time and do not expect to change the mileage, as the current of your shoes, barefoot or minimalist.

   2. If you run barefoot in the transition, they do it on a hard surface or a title on grass and not (contrary to popular opinion). This is because the grass provides a smooth surface, it is difficult to say when you hit the heel. Running on a hard surface, you get immediate feedback and shape "force" you land softly or suffer the pain.

   3. If you go cold turkey and remove the old shoes on the market for the minimalist or running barefoot, running a very short interval, such as 200 or less, just to see how it feels. Then go for the same amount. This helps strengthen the foot, even without the influence is. To do this, back and forth between walking and running, as your body allows. The increase of 10% rule applies here for sure ... Start with very short runways and add no more than 10% increase in the mileage (or long legs) in a week.

   4. Be careful if you're a minimalist or a change to go barefoot, if your BMI is 25 or more, as the increased incidence of significant increase in unprotected feet, if you are overweight. If your BMI is 30 +, you can check, lose weight before going to the minimalist approach. In the role should be minimal good until slowly increase your mileage account.

   5. At least from the fifth month before, most if not all, minimalist or walking barefoot on a flat, without hills. Running upstream sites increased stress on the Achilles tendon and down puts more emphasis on the plantar fascia and effects, the soft tissues of the plant, calves and shins.

   6. Check with biomechanically correct running style on the first day of your conversion to bare feet or minimalist, a shorter stride length, the land or hold the metatarsal forefoot / midfoot, the knees bent and relax your leg during the cycle of length pitch and maintain good posture forward with a sweet slender ankles. Better yet, opt for a class or a movie of Chi Chi Running a local certified instructor.

If approached carefully, there is no reason why anyone would be injured by running barefoot for a change or minimal. Without the large, bulky dull feet and shoes in the control of each step your feet can really feel what looks like the earth and react accordingly, and in many cases, better. To change the keys to safe and sustainable, so that nature, in step with your body to adjust to its rhythm.

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