Lose the shoes
Barefoot training is gaining popularity with coaches, personal trainers and runners. The idea behind barefoot training is that our technically designed shoes may actually give us too much support, cushioning and stability, making the muscles and neuromuscular pathways of the foot and ankle weak and "lazy."
By training barefoot, some believe we can reactivate the small muscles in our feet, make them stronger and therefore improve our balance and sports performance. Yoga, tai chi,[link widoczny dla zalogowanych], running and dance can all be done barefoot.
Barefoot training is controversial and, at this point,[link widoczny dla zalogowanych], it lacks substantial research to support it for everyone. We are all built differently and some people need more support than others.
Like any training program, start slowly. If you haven't run barefoot since you were a kid,[link widoczny dla zalogowanych], you will likely experience some initial soreness.
To prevent injuries, you may want to start with an indoor activity first.
Start with five to 10 minutes once a week of barefoot training on a soft surface such as a rubberized mat. Gradually increase the time or number of times per week spent training in bare feet.
Try a nonimpact or low impact activity like yoga, Pilates and tai chi in bare feet before walking or running. Or try a soft shoe such as the [link widoczny dla zalogowanych], which simulates the feeling of being barefoot more than most shoes.
When it comes to outdoor activities, it's important to start on flat,[link widoczny dla zalogowanych], preferably cushioned, surfaces like grass and ensure you have good lighting to prevent stepping on something you shouldn't. Wait until any initial soreness in your feet goes away before reattempting another barefoot run or outdoor activity.
Who Would Like It?
If you've always enjoyed being barefoot, it might not be hard to convince you to try some activities without your shoes. Go slow and use common sense.
Who Wouldn't Like It?
Going barefoot is not for everybody. And being barefoot outdoors can be hazardous,[link widoczny dla zalogowanych]. Nothing takes the joy of exercise away faster than pain or injury.
If you have had any foot or ankle problems in the past, or if you have diabetes, balance problems or a vascular condition, consult your physician or healthcare professional first.
The Sweat Factor
Taking off your shoes and performing the same exercises you used to do with your shoes on is an entirely new experience. For example,[link widoczny dla zalogowanych], try standing on one leg with your running shoes on. Then try it in bare feet. Try to do alternating front lunges with and without your shoes on.
If you're like me, you'll see just how hard the foot, ankle, knee and hip have to work to make this movement happen without shoes and just how much stability your shoes give you. Don't worry; the great news is that you're actually strengthening your entire body.
The Klutz Factor
After years and years of wearing shoes, most people become dependent on the stability that shoes offer. In fact, most people feel naked going outside without shoes. If you have balance problems or are apprehensive about exercising shoeless, don't do it. Just because someone else does doesn't mean you should.
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