Barefoot Running Vs. Trail Running

BAREFOOT RUNNING VS. TRAIL RUNNING BAREFOOT RUNNING Start out slow, build your foot strength, run indoors at first, and use a First-time barefooter, you may only be able to manage a couple hundred meters, but there are plenty of experienced barefoot runners, such as Ken Saxton, who have run full marathons at fast paces without any trouble at all. "barefoot shoe" Potential Harms of Barefoot Running Benefits -• Little Foot Protection > Runners will learn to land on the forefoot rather than the heel • May Increase Achilles Tendinitis and Calf Strain > You may improve balance and proprioception • May Increase Plantar Pain You may feel more grounded • Get Ready for Blisters You Will Look Strange TAKE A WALK Runners who run without shoes usually land on the balls of their feet, or sometimes flat-footed, compared to runners in shoes, who tend to land on their heels first. Causes less impact force to the foot. By running on the balls of the feet or the middle of the foot, runners avoid more forceful impacts, equivalent to two to three times of body weight, that shod heel-strikers repeatedly experience. 75% or more of Americans, strike their heels when they run, experiencing a large and sudden collision force an average of 960 times for every mile they run. Advocates claim that running barefoot improves foot biomechanics and reduces injury risk. Running efficiency increases by 4% while running barefoot. TRAIL RUNNING Trail running can help activate and condition the ancillary muscle groups in our legs and core that provide stabilization and take the load off the main muscle groups used for forward motion This will: Benefits Change your running gait Get you up on your toes Shorten your stride through a technical section Work on your balance through a winding section. The Scenery Strengthens your legs your joints You can get in “the zone" Better air quality Better for For Advanced runners and racers, selecting a difficult trail that is hilly and/or highly technical can be a great workout for leg strength and power (similar to doing hill repeats on a road) and a plyometric workout rolled into one. Don't have to worry about cars Surface of trails are often a lot softer than the road WORKOUT PURPOSE WORKOUT PURPOSE TYPICAL WORKOUT Lactate clearance workout VO2 max workout Drills, plyometrics, TYPICAL WORKOUT WORKOUT PURPOSE short hills Longer track intervals (e.g., 6 x 1,000m or 5 x mile) Short track intervals (e.g., 12 x 400m) TRAIL OPTION Steep, technical trails: Attack short, steep uphills, bound over roots and rocks, fly downhill where safe. Take full jog recoveries between explosive sections. Include once per week during base training and early in the season. Trail Running shoes required if not recommended A few things to be aware of: Weather, Wildlife, Insects, Injury & Navigation Trails work your leg muscles and ankle joints harder than roads or treadmills do. Begin on flatter paths and run for only 10 to 15 minutes during your first outing. Increase your time and/or distance by about 10 percent each week. Keep your gaze on the trail about 10 feet ahead, not down at your feet-so you can see the upcoming terrain and avoid any obstacles. www.shoptrailblazer.com Sources: http://www.webmd.com/fitness-exercise/news/20100127/barefoot-running-laced-with-health-benefits http://sportsmedicine.about.com/od/runningworkouts/a/Barefoot-Running.htm http://www.barefootrunningreviews.com/how-to-start-running-barefoot/should-you-run-barefoot/barefoot-running-and-injuries/ http://runningtimes.com/Article.aspx?ArticlelD=19733 http://www.mademan.com/mm/5-benefits-trail-running.html http://www.astonefitness.com/news/exercise-and-fitness/benefits-and-dangers-trail-running/