- Natur run(Natural Running)-I do not do this automatically?
Yes, when I walk barefoot. But who does this regularly except on a beach holiday? Usually, we are on the road in well cushioned, supporting outdoor running shoes, which are usually much higher at the rear than at the front. In this way, we set the foot quite differently: Instead of running barefoot on the whole foot or even the forefoot, we ram the heel into the ground with the leg stretched. This acts like a blow to the joints, which translates over the knee and hip to the back. In addition, rigid and stable shoes with a thick sole make the foot sluggish, it is a bit as if it were plastered in-its many small muscles shrive. This is to change from now on. The running shoe manufacturers have discovered natural running, there are more and more minimalist models that simulate barefoot running.Soles are flat and flexible, sometimes even thin. They support little or not at all, and have a slight blast, that is, they are hardly higher than the front.
2. Natural Running-what exactly is this supposed to bring?
For over a thousand years, our ancestors were walking barefoot in the steppe. That still puts us in the bone today.”Our musculoskeletal system has changed little since the Stone Age,” says Detlev Ganten, an evolutionary biologist. Not only the foot, the whole body is designed to be required as with barefoot running. This strengthens all muscles, tendons and ligaments, the movements are more harmonious, and the joints are less stressed. For example, walking barefoot can even help against dysplasia, back pain and headaches as well as prevent varicose veins and osteoporosis. Logical credo of the evolutionary biologist Ganten: We should run as often as possible”down without”. But because we do not run daily in the steppe or on a soft forest floor, the new minimalist shoes for natural running are the perfect compromise. They offer protection and(depending on the model) also very light damping, but leave nevertheless genuine barefootfeeling.
3. Do I have to learn how to run now?
A bit of conversion is actually necessary. In a barefoot study at the University of Wisconsin, half of the test runners continued to use the heel first. Fatal, because the load on the joints can then be almost twice as high as in the classic, well cushioned running shoe. So make sure that you land on the whole foot-just before or just below the center of gravity. The Vokuhila principle applies to your steps: front short, rear long. This happens almost automatically if you increase the step frequency at the same time. The arms are also important: they are moved at an acute angle from the shoulder joint close to the body. So we move more fluidly, more economically.
4. Is there anything that especially women have to consider?
We tend to be X-legs rather than men, because we have a wider pelvis, therefore, with the foot, fold more easily inwards.”A natural running style, where the foot is placed flat and the foot muscles are properly trained, is why women come in. This gives stability,” says the natural running expert and author of the”Laufbibel” Dr. Matthias Marquardt(For information on his seminars, please visit www.natural-running.com ). In addition, the knee joints are relieved, also one of our weak points. However, women often suffered from a spreading foot, especially when they often wear high heels, according to Marquardt. Then be careful, minimalistic shoes could increase the discomfort.
5. Shall I throw away my old shoes?
Not at all. We have not only a handbag in the closet. Minimalist shoes are once a good addition and rather as a training device. We should slowly get used to the new companions. The foot muscles have to work very differently in them, also the Achilles tendon, calves and knees are required by the shoe construction and the new running technique properly.”60 to 70 percent of all runners get problems if they change too quickly,” says Ruth Abendschein, a Berlin runner. Especially the tendons and ligaments need a few weeks for the changeover. And the brain must also first learn how to properly interpret the new, sensory signals from the foot. The complete changeover takes about one year. Fortunately, the different models also offer different”degrees of freedom”
6. Are barefoot shoes good for everyone?
No. If you start with a few pounds too much just starting to run or a painful lack of the feet, should be very good advice and prefer to put more damping and stability elements in the shoe. Even after a herniated disc or injuries to the ligaments, in the knee or ankle, caution is advised.
7. How does the entry into natural running work?
With our training plan quite easily. Always slow down is the motto. The new shoes are first worn in everyday life, then on shorter runs. Beginners generally should not choose a very flat minimal model.
Tempo: Run so that you can still have a good time. Or more precisely, your pulse should be between 65 and 80 percent of the maximum(maximum heart rate on the heart rate monitor).
The following exercises vary:
Begin: With your feet against the pats , either alternately or three times on each side. The body is slightly preoccupied, the hip remains stretched. Either on the spot or in light trot.
Knee lever: Knee stressed pull up until the thighs are in the horizontal. The pelvis remains stretched, the upper body upright, slightly inclined forward.
Football: Carefully put on the football ball, touch the ground with the heel, then press it over the bale again. Look straight ahead, arms swing parallel.
Important:Always warm up the running ABC for 10 minutes and schedule the leakage. In addition, twice a week force training for the trunk, stability and coordination.
In order to make the foot muscles fit, you should regularly schedule these exercises with your bare feet, which you can complete completely at home.
Paperwork: Place a newspaper page on the floor. Try to fold them up with the bare foot and lift them up. A good test to see how mobile the foot is and how much power it has.
Edge run: Stand on the outer edge of the foot and walk slowly 10 meters. Then run back on the inner edge. Lift the toes slightly. Stabilizes the ankle.
Cloth Elevator:Place the towel on the floor, then sit down, grab the towel with your feet and raise at least 10 centimeters, possibly up to knee height. Each side 5 to 10 times. Strengthens feet, thighs and by the way the belly.
Training schedule”Natural Running”
In five weeks to the barefoot: Our training plan prepares your feet optimally for Natural Running.