I-Barefoot Running Basics kunye neSayensi emva kwayo

Umxholo

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Ukubaleka kweBarefoot yinto eyenziweyo ngabantu entle kakhulu okoko bebehamba bemile, kodwa ikwayenye yezona ndawo zishushu nezona zikhula ngokukhawuleza zomzimba apho. Kuqala, kwabakho amagunya amakhulu angenazihlangu ahamba phambili amaIndiya amaTarahumara amaIndiya kunye neembaleki zaseKenya ezikumgangatho ophezulu. Ke, ngo-2009, incwadi ethengiswa kakhulu: Uzalelwe ukubaleka nguChristopher McDougall. Ngoku, ezo zihlangu zikhangeleka zihlekisayo zingenazihlangu-uyazi, ezo zineenzwane-zivela kuyo yonke indawo. Ngaba isitayile esingenazihlangu siqhuba umkhwa wokomelela ofanele ukuzama-okanye nje isizathu sokuzixhobisa ngezihlangu ezitsha?

IiNzuzo zokuSebenza ngeBarefoot

Iimbaleki ezininzi ezitshintshela kwindlela yeembadada ezingena zihlangu ngaphambili- okanye phakathi kweenyawo kunokuba isithende-zifumanise ukuba iintlungu kunye neentlungu ziyahamba. Kungenxa yokuba ubaleka unganazi zihlangu, okunyanzela ukuba uthathe amanyathelo amafutshane kunye nomhlaba kwibhola yonyawo lwakho (endaweni yesithende sakho), ivumela i-physiology yakho ukuba isebenze ngokufanelekileyo, ibambe ngcono ifuthe lonyawo lwakho olubetha umhlaba, utsho Jay Dicharry, umthambo wokunyanga umzimba kunye neDyunivesithi yaseVirginia iZiko loNyamezelo lwezeMidlalo. Oku kuthetha ukubethelela kancinci kwiqatha, idolo kunye nokuhlangana kwamalungu, okwenza uzive ungcono kwaye ubaleke ngokulula, utshilo uDicharry. Ikwavumela iinyawo zakho ukuba zihambe njengoko bezifuna, eziguqulela ukuguquguquka okukhulu kweenyawo kunye namandla, kunye nokuphucula ukulinganisela kunye nokuzinza.

Ngokwahlukileyo, izihlangu ezibalekayo zanamhlanje zigcina iinyawo kwaye "zibeka i-squishy marshmallow enkulu phantsi kwesithende sakho," esisenza ukuba sihlale kwizithende zethu, sibangele iingxaki ezininzi, utshilo uDicharry. Amanqatha aqinileyo nawo anciphisa amandla eenyawo zokuthamba. Ngelixa kukho umzimba okhulayo wophando oqinisekisa izibonelelo zokungabinazi zihlangu kunye nesimbo seembadada ezingasebenziyo, ijaji isaphumile malunga nokuba yeyindlela esempilweni ngokubanzi na ekusebenzeni kwakho. Ukuba uyafuna ukuyizama, qala kancinane kwaye ulandele ezi zikhokelo.

IiBarefoot Running Basics

Ngaphambi kokuba ulahle izihlangu zakho okanye utyale imali kwizinto ezintle, ezineenzwane ezintlanu, qala ukulinga uqhankqalazo lwangaphambili kwindlela oqhuba ngayo rhoqo usebenzisa isihlangu sakho sesiqhelo. Kuya kuziva kungaqhelekanga kwaye kungathandeki ekuqaleni kwaye uya kuthi uqaphele umzamo ongezelelweyo okanye ukukhathazeka kumathole akho. Ngelixa uvavanyayo, chitha ixesha elininzi elingabalekiyo kangangoko unakho unganxibanga zihlangu ukwakha amandla onyawo kunye nokuguquguquka. Nje ukuba ukhululeke ngobuchwephesha obutsha bokubaleka, zama iimbaleki ezinganxibanga-zihlangu eziphefumlelweyo, njengentsha. Nike Mahala Run+ okanye Ibhalansi entsha 100 okanye 101 (iyafumaneka ngo-Okthobha). Thatha kancinci kwizihlangu ezitsha-ungagqithi kwimizuzu eli-10 ukuphuma kwakho okokuqala. Yongeza ixesha lakho kwimizuzu emi-5 yonyuso de ube uqhuba kakuhle ngendlela yakho yesiqhelo-kungathatha iiveki ezi-6 ukuya kwezisi-8. Nje ukuba ufowunele uqhankqalazo lonyawo olutsha, cinga ngokudlulela kumntwana oneenzwane ezintlanu wezihlangu ezinganxibanga zihlangu, Vibram FiveFingers (zama i I-Sprint, iqhubeka lula).

"Abanye abantu banokuphosa izihlangu zabo emgqomeni wenkunkuma kwaye babaleke kakuhle benganazi zihlangu ebomini babo bonke," utshilo uDicharry. "Abanye banokubaleka benganxibanga zihlangu kube kanye kwaye bafumane ukophuka koxinzelelo kwiinyawo zabo." Uninzi lwethu luwela ndawo phakathi kwaye lunokuxhamla kule ndlela, utshilo. Kodwa uyazidinga izihlangu ezifanelekileyo kwaye kufuneka wakhe kancinci: ukonyusa amandla onyawo kunye nokuguquguquka, ukolula ii-tendon ze-Achilles eziqinileyo kunye nokulungelelanisa le ndlela intsha yokubaleka.

I-Barefoot Running Shoes

Iinkampani zezihlangu ziya ngokwenene edolophini ngemigca yokukhanya, izihlangu eziguqukayo eziziphatha ngakumbi njengeenyawo ezingenanto. Into emnandi kukuba ukuba uyimbaleki enzima, ngekhe ufune ukutshintsha iimveliso ukuze ufumane enye yezi. Lindela ukubona ukuqhuma kweemodeli ezintsha kwiishelufa zevenkile kuza entwasahlobo, kunye neenkampani ezifana neSaucony, Keen kunye neMerrell zingena kwingxabano. Nje ukuba uqhele ukuguquguqula iinyawo zakho ngakumbi, uyakuqala ukunxiba izihlangu zakho zokubaleka kuyo yonke indawo-zikhululekile. Kwaye ekugqibeleni ungakulungela ukuhamba unganxibanga zihlangu epakini: Khulula izihlangu zakho kwaye ubaleke ixeshana!

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