Minimal – Running: Beginner’s Tips

Minimal running – jogging in so-called “barefoot shoes” – has numerous advantages. This is how you get into the natural way of running.

Still in the 70s were running shoes with thin soles standard, then only appeared the thickly padded jogging shoe on the picture.Is it a coincidence that chronic complaints have risen since then?No, many believe that have dealt more closely with the subject.

Relief of hip, knee and ankle joints

Studies have shown that thick wedge soles alter the running style and body stats.75 per cent of athletes with padded soles are running in the heel, which according to a study by the University of Virginia in Charlottesville leads to higher stresses on the hip, knee and ankles.The hip, for example, was impacted by 54 per cent more compared to the barefoot (here the front or middle foot first hits the ground).

Minimal - Running Beginner's Tips

Changes in body stasis

Many “changeovers” from jogging shoes to minimal running shoes, which have a completely flat and thin sole, report the disappearance of various problems.In addition, a pronounced support of the foot leads to weakening of the foot muscles, which can result in negative effects on the whole body stance.

Slowly change!

Barefoot running – or running in shoes, which allow a barefoot running style – provides for a strengthening of the corresponding muscles.So that the change from jogging shoes to minimal running shoes succeed, you should consider some things.The muscles and tendons, which have been neglected by the years of practiced running, but are now being claimed again, need a certain period of adaptation.Whoever exaggerates it at the beginning can suddenly face new complaints, which are rarely found in the method, but in overloading and improper running.

Minimal-Running: the entry

Begin your minimal-running career by first just walking in your new shoes.Wear it in everyday life or while walking.

When you start jogging in them, you need to change your running style.Note the following:

* Let the body fall slightly forward and do not place the feet below in front of the body.

* Increase the step frequency and shorten the steps.

* Land on the metatarsal (if necessary also on the forefoot) and then put off the heel first.

* Lift the foot off the ground, instead of pressing as usual from the ground.

* Run only a few minutes at a time.

* Very likely you will already have muscle soreness in the calves after a short strain.A stimulation of the Achilles tendons is also possible.Let these symptoms fade away before re-exercising in barefoot shoes.

* Increase gradually – it is quite possible that your body will take up to half a year to complete the adjustment.

* Take your time , patience is worth it.Once you’ve got used to the light-footed way of running, you’ll probably be wondering how you could ever feel comfortable in chunky jogging shoes.

* Do not force anything.You might not feel comfortable with the new shoes after weeks.Try a different model – the differences are considerable.The shoe must fit, must not be too wide and not too tight.If you still have your old jogging shoes back then, you can just get them out of the cellar …