We continue our Trail Safety & Trail comfort series on Trailsnet.com with:
Avoiding Injuries While Barefoot Running On Trails
Studies show that up to 80% of runners suffer injuries that keep them off the trails for a month or more, so it’s no surprise that preventing injuries is a popular topic in the running community. Runners look for better techniques, better stretches and even better shoes to reduce the time spent nursing an injury. Some runners want to try running barefoot because it seems more natural, but others have heard it can help reduce stress on the feet and legs. It’s important to beware, however, that many injuries occur to barefoot runners, too.
Running Shoes
trail running
The most important thing to remember about getting started running without traditional shoes is to introduce running barefoot or in minimal shoes gradually. Running with minimal footwear encourages a safer midfoot or forefoot landing pattern, but can cause stress fractures or Achilles tendon injuries in people who are accustomed to striking their heel first. These injuries can be prevented by not making a sudden change to barefoot styles, rather adding distance and speed slowly. Plantar fasciitis is also common for runners who don’t gradually go from traditional shoes to minimal footwear.
There is a tendency to feel like there shouldn’t be a difference in your abilities just because you changed shoes, and if you can run 10 miles of trails in traditional shoes today, then you should be able to run 10 miles in barefoot running shoes tomorrow. This approach stems from a lack of understanding about the differences and the advantages of running barefoot.
Barefoot Running
In fact, those new to barefoot running and concerned about injuries probably shouldn’t be on trails at all. Barefoot trail running requires the body to react instinctively in several ways that do not fully develop without several months of barefoot running on flat surfaces.
As you become accustomed to running on asphalt or concrete trails in a barefoot running shoe, you will step on small pebbles and other items that require you to shift your weight quickly to the other foot. This skill is used extensively in trail running, where almost every stride involves the foot landing on an uneven surface.
Trail Running
When trail running, a runner has to visualize the trail in front of him and where his feet need to land. Are there obstacles you will need to clear? Is there rough terrain to avoid? Preparing yourself for a difference in gait with every step is necessary in trail running, no matter what shoes you are wearing. Most runners do this automatically, but it is more difficult barefoot because your stride length and foot placement vary from what you are accustomed to in traditional shoes. These skills will also come naturally as you spend more and more time in your barefoot running shoe.
Once you are ready to begin training barefoot on trails, it is best to begin with barefoot trail walking. From there, slowly mix in short bursts of jogging. Resist the urge of your usual speed or distance. Instead, continue adding speed and distance slowly and methodically until you are running your usual trails barefoot.
Author bio:
Golden Harper is a previous all American runner who founded Altra Zero Drop Footwear, a company run by passionate individuals committed to helping running enthusiasts achieve their dreams through biomechanically proper footwear. You can check the company’s updates and their latest in their blog.
