Barefoot Running Basics thiab Kev Tshawb Fawb Qab Nws

Zoo Siab

• Tshuaj xyuas rau

Barefoot khiav yog ib yam uas tib neeg tau ua tiav zoo nkauj npaum li peb tau taug kev ncaj, tab sis nws kuj yog ib qho ntawm qhov kub tshaj plaws thiab nrawm tshaj plaws kev tawm dag zog tawm. Ua ntej tshaj plaws, muaj tus liab qab khiav lub zog loj ntawm Mexico Tarahumara Isdias Asmesliskas thiab cov neeg tseem ceeb Kenyan khiav. Tom qab ntawd, hauv 2009, ib phau ntawv muag khoom zoo tshaj plaws: Yug los khiav los ntawm Christopher McDougall. Tam sim no, cov kev lom zem-saib liab qab-khau khau tshoov siab-koj paub, cov uas nrog cov ntiv taw-tau nthuav tawm txhua qhov chaw. Puas yog barefoot-style khiav qhov kev tawm dag zog tsim nyog sim-lossis tsuas yog kev zam txim rau iav nrog qee qhov khau tshiab tshiab?

Barefoot Running Benefits

Ntau tus neeg khiav dej num uas hloov mus rau qhov kev sib tw khiav tawm-tawm ntawm lub hauv ntej- lossis midfoot es tsis yog pob taws- pom tias lawv qhov mob thiab qhov mob ploj mus. Qhov ntawd yog vim kev khiav tsis taus, uas ua rau koj siv sijhawm luv luv thiab tsaws ntawm lub pob ntawm koj ko taw (tsis yog koj pob taws), cia koj lub cev ua haujlwm zoo dua, zoo dua cushioning cuam tshuam ntawm koj ko taw tawm tsam hauv av, hais tias Yaj Dicharry, tus kws kho mob lub cev nrog University of Virginia Center for Endurance Sport. Qhov no txhais tau tias tsis tshua hnyav ntau dua ntawm pob taws, hauv caug thiab pob qij txha, uas ua rau koj zoo siab thiab khiav tau yooj yim dua, Dicharry hais. Nws tseem tso cai rau koj txhais ko taw txoj kev ywj pheej txav mus raws li lawv tau hais tseg, uas txhais ua ntau dua ko taw yooj thiab lub zog, nrog rau kev sib npaug thiab ruaj khov.

Hauv kev sib piv, cov khau niaj hnub no txwv tus taw thiab "muab cov marshmallow squishy loj tso rau hauv koj lub luj taws," uas ua rau peb tsaws ntawm peb pob taws, ua rau muaj teeb meem loj, Dicharry hais. Rigid ib leeg kuj txo qhov peev xwm ntawm txhais taw kom yoog tau. Thaum muaj qhov kev tshawb fawb tau lees paub qhov txiaj ntsig ntawm barefoot thiab barefoot-style khiav, cov kws txiav txim plaub tseem tseem tawm mus seb nws puas yog ib qho kev noj qab haus huv tag nrho rau koj qhov kev tawm dag zog. Yog tias koj xav sim nws, pib qeeb thiab ua raws cov lus qhia no.

Barefoot Running Basics

Ua ntej koj tso koj nkawm khau los yog nqis peev rau hauv kev zoo nkauj, tsib-toed sawv daws yuav, pib sim nrog kev tawm tsam forefoot ntawm koj li niaj zaus khiav siv koj cov khau ib txwm muaj. Nws yuav hnov ​​qhov txawv txawv thiab txawv txawv thaum xub thawj thiab koj yuav zaum pom me ntsis ntxiv dag zog lossis mob hauv koj lub plab. Thaum koj tab tom sim, siv sij hawm ntau npaum li qhov tsis ua haujlwm li ua tau taw liab qab los tsim ko taw lub zog thiab yoog raws. Thaum koj xis nyob nrog cov txheej txheem khiav tshiab, sim ib khub ntawm cov neeg khiav tsis tau khau-tshoov siab, zoo li qhov tshiab Nike Free Run + los yog cov New Balance 100 lossis 101 (muaj nyob rau lub Kaum Hli). Coj nws qeeb hauv khau tshiab-tsis pub ntev tshaj 10 feeb ntawm koj thawj zaug tawm mus. Ua kom koj lub sijhawm nyob rau hauv 5-feeb increments kom txog rau thaum koj nyob nraum yooj yim khiav koj li ib txwm txoj kev-nws yuav siv sij hawm 6 mus rau 8 lub lis piam. Thaum koj tau txais qhov kev tawm tsam tshiab taw tes rau hauv, xav txog kev txav mus rau tsib-toed daim ntawv tus menyuam ntawm nkawm khau liab qab, Vibram FiveFingers (sim ua Sprint, nws mus yooj yim dua).

Dicharry hais tias "Qee tus neeg tuaj yeem pov lawv cov khau rau hauv cov thoob khib nyiab thiab khiav tau yooj yim rau khau liab qab rau lawv lub neej," "Qee tus tuaj yeem khiav tsis tau ib zaug thiab tau txais kev ntxhov siab ntawm lawv ko taw." Peb txhua tus poob qee qhov nyob nruab nrab thiab tuaj yeem tau txais txiaj ntsig los ntawm cov txheej txheem, nws hais. Tab sis koj xav tau cov khau kom tsim nyog thiab yuav tsum txhim kho maj mam: ua kom lub zog muaj zog thiab hloov pauv tau, nthuav tawm cov leeg Achilles nruj thiab kho kom haum rau txoj hauv kev tshiab no.

Barefoot Running Khau

Cov tuam txhab khau tau mus rau hauv nroog tiag tiag nrog cov kab ntawm lub teeb, cov khau hloov pauv yooj yim uas coj tus yam ntxwv zoo li khau liab qab. Qhov txias yog tias yog tias koj yog tus sib tw nyuaj, tej zaum koj tsis tas yuav hloov cov npe kom pom ib qho ntawm cov no. Cia siab tias yuav pom qhov tawg ntawm cov qauv tshiab ntawm cov khoom txee tuaj rau lub caij nplooj ntoo hlav, nrog rau cov tuam txhab xws li Saucony, Keen thiab Merrell nkag mus rau qhov tsis sib haum xeeb. Thaum koj tau siv yoog koj txhais taw ntau dua, koj yuav pib hnav koj cov khau khiav txhua qhov chaw-lawv nyob zoo. Thiab thaum kawg koj tuaj yeem npaj mus taug kev hauv lub tiaj ua si: ncaws tawm koj nkawm khau thiab khiav ib pliag!

Tshuaj xyuas rau