1
Do wearing shoes or being barefoot help create the correct stride?
Barefoot running
Barefoot running potentially strengthens muscles, _______, and ligaments.
Tendons
By removing cushion and the heel lift from shoes it with help stretch and strengthen the achilles tendon and calf muscles which can help reduce ________.
Injuries
Excessive padding in sneakers caused runners to land on their heel rather then ______.
Mid foot
Landing on your heel acts as a "brake" and _____ down your stride.
Slows
Going barefoot activates the smaller muscles in the feet, ankles, legs, hips that are responsible for better _____ and coordination.
A person is able to spread their toes and expand the foot creating a solid base when....GOING BAREFOOT or WEARING SNEAKERS?
Going barefoot
TRUE or FALSE
Wearing shoes all the time compromises foot strength?
True because when your supporting your ankles and muscles at all times you are not utilizing those muscles.
One of the risk factors for injury in shoe runners is due to a lack of _______.
Variability. Variability helps in two ways it spreads the stress of running all over the body and provides a context for your neuromuscular system to adapt new patterns.
The body develops preferred running patterns over time so variability is important towards ______.
Stride. Initially this can be most efficient but eventually it can put a runner into a "rut" that can hold a runner back from changing their fitness, mobility, and strength.
After changing our body we alert the _______ system and convince it to change and create new patterns.
Nervous system
Having shoes on prevents the runners opportunity of landing on their _______.
Mid-foot, forefoot
(RE) Running Economy is the energy required for a specific ______ of running.
Velocity. Essentially, how far a person can run when using a certain amount of energy.
Those who have good RE use less _____ and less oxygen.
Energy.
To create a better RE you must reduce the amount of _______ when stopping and create better oxygen consumption.
Energy. Barefoot helps promote better RE since it allows you to land on your mid-foot instead of heel which means it takes less time to "brake".
It has been proven that _______ runners are able to increase their oxygen consumption by 2.0%
BAREFOOT or SNEAKER runners ?
Barefoot runners.
Those who run barefoot develop shorter and quicker strides which helps form better ________.
Posture. Having good posture means the bones and muscles in your body are properly aligned. Posture also has a big role in the functioning nervous system
Running barefoot activates muscles that are important to balance and coordination. This helps a runner to become more aware of there surroundings and improves _________ and makes a supportive base to your body.
Proprioception. This is the perception or awareness of the position and movement of the body.
It was found that running barefoot increases red blood cells. It can help improve blood oxygenation,immune responses, and remove toxins. So, overall running barefoot allows you to ______ circulation or blood flow.
increase
The idea or method that a muscular contraction will be able to strengthen once its followed by a similar contraction of the same muscle is __________.
Plyometrics. This method should be used by beginner barefoot runners and can be simple movements such as hopping or jumping before moving on.
What is ground reaction force?
This is how hard your foot is hitting the ground. Research shows that when landing on your mid-foot this goes down around 60-70%.
Once a runner becomes barefoot they will be able to experience the new _______ and ________ of the achilles tendon and soles of the feet.
Flexibility and Elasticity.
The heavier your shoes are the less ______ you are able to run.
Efficiently.
Most people who run with sneakers experience _____ injuries due to the lack of use of certain muscles and incorrect form the shoe creates.
Chronic.
What are some immediate injuries from barefoot running?
Puncture wounds, bone breaks or overall injury, diseases from cuts.