To run, you only need two things: the right shoes. Quality running shoes are what you need if you are just starting to run or are thinking about starting. Many people think that sneakers are not a determining factor, but it is worth noting that shoes need to be selected right away.

If you choose the wrong sneakers, then your running will not only be unnatural, but simply destructive for the joints, since when running, all the vertical and intervertebral discs will be destroyed, which will destroy them over time. That is why we must immediately choose the right sneakers so that it is comfortable, enjoyable, and most importantly - useful.

The first criterion: where exactly will we run?

Yes, yes, it is important to take into account the surface on which you will move, because not everyone has the opportunity to run on cinder tracks or rubberized surfaces in the stadium.

You can run on three main types of surfaces:

1. Soft ground
2. Highway

In fact, there are many more surfaces, but the majority of the population runs on such surfaces. So, how to choose running shoes, taking into account the running conditions.

1. Soft ground. The first thing we look at in this situation is the sole. The sole should under no circumstances be soft, it should be durable and solid. This is necessary to firmly fix the sneakers to the road so that the athlete does not slip while running, in addition: protection from stones and branches, which is important when running off-road (and if we talk about sports, then in orienteering). A dense mesh is also necessary, as sneakers interact with dust and other, harsher (than highway) conditions. In principle, you can purchase models of sneakers with a membrane, such as those produced by the company Adidas(sneakers Gortex).
2. Hard ground(road, track, etc.) Here we need sneakers that have a thicker sole and provide (such sneakers often have a special gel between the soles). These sneakers should have regular, classic lacing. You also need mesh on the top to prevent your feet from getting sweaty when running.

Cushioning - choose comfortable and reliable sneakers

Depreciation is, in fact, the main criterion. Previously, the word “cushioning” was in no way combined with shoes, but today manufacturers think about comfortable walking and comfortable running. The fact is that when you run, you deliver a powerful blow to the surface, and shock absorption allows you to make a more powerful push, which allows you to correctly distribute the force of the impact and give speed to your run.

However, the main purpose of shock absorption is to reduce the load, which is why sneakers have a shock-absorbing sole on the toe and heel. This is done to reduce stress and pressure.

Depreciation can be achieved in different ways:

• Using springs
• Using gel
• Using gas

By the way, gas shock absorption is the most practical and reliable, but only if the athlete is engaged in less than 4 hours, since after the shock-absorbing effect of the gas stops and it is in the process of recovery. But, most likely, 4 hours will be enough for you both for training and for a morning jog.

Depreciation can also be active or passive. Well, if everything is clear with the first one, then what is passive? Passive cushioning is foam, also called " middle layer", that is, the cushioning layer is installed not on the toe and heel, but in the middle. This is very useful, however, this type of cushioning arrangement may appeal to many novice athletes.

How to choose running shoes? Complete instructions from RUN66.RU

To choose the right shoes for healthy, comfortable running, you need to take into account several important basic parameters: running technique, types of surfaces, design features, brands, color/design.

How to choose the right running shoes and what to look for

When choosing a pair of sneakers in a store, you should think about what they are for. The materials and design of modern sports shoes are focused on the requirements of a particular sport.

A small point for women, children and overweight people

These little tips for choosing sneakers here are, in general, banal and simple, but not everyone follows them:

• Children's running. If it’s yours, that’s commendable, but you need to take care of your children’s feet. Children's running has its own characteristics, but you just need to remember one rule: we take those sneakers that have thick heel.
• Sneakers for women. Many women buy men's sneakers because they look more beautiful and are probably more comfortable. In fact, women should buy exactly female sneakers: not for men, not unisex, but specifically for women, because manufacturers take into account the anatomical features of the female foot.
• For overweight people. Rigid fixation on the arch of the foot- this is what must be in sneakers for overweight people, since there is a heavy load, the feet sometimes cannot stand it due to weakness, and such fixation will reduce the level of load.



How to Choose Natural Running Shoes

To ensure that your running is truly comfortable, that your joints don’t hurt, and that your sneakers don’t wear out after several sessions, you need to follow a few useful tips for choosing sneakers. So you came to the store to buy sneakers, how to make the right choice of sneakers for?

1. Sneakers must be running shoes. Many people believe that classifying sneakers is pure marketing. No, casual, basketball, running - they are all really different from each other. Running shoes should have a thick, textured sole, they are quite low (most models are ankle-high), and the inside is made of soft fabric.
2. Rate the quality. Even if you came for high-quality branded sneakers, this does not mean that they are made perfectly; the quality must be checked. In a word, the quality is checked here simply, sneakers are ordinary shoes: we look at the seams, stitches, cut. You can smell the sneakers, and if they smell like rubber or a chemical solution, then you shouldn’t take them.
3. Check the cushioning of your shoes. This is especially important for soil, but it is recommended to do this in other cases as well. How to check if sneakers are reliable? Bend one sneaker into an arc, if this is done easily, if it bends quite simply, then immediately refuse the purchase. Why? Because when you run, you will feel every stone, every branch, you can run with such success even in slippers - this is not your option. Be sure to try walking, jogging, jumping in sneakers, you should feel the shock absorption, otherwise you, as a beginner, will simply be unbearable to run, your knees will hurt for weeks, and it’s bad for your health.
4. About lacing. Today there are a lot of Chinese products on the market, including running shoes with Velcro - this is a pure scam. Just classic lacing is what it should be to firmly fix your feet in a sneaker.
5. Arch support. An instep support is a part of a shoe that is attached directly under the insole and fits tightly to it; it reduces the load on the arch of the foot. Therefore, when purchasing, be sure to look under the insoles; there should be an instep support; if it is not there, then such sneakers cannot be called running shoes. And since we are looking inside, be sure to make sure that the surface inside the sneaker is smooth and that there are no uneven or protruding parts.
6. About companies and fakes. How to check that we are not looking at products from the Middle Kingdom? Look at the inscriptions inside the sneakers, there should be a brand, size, country of manufacture, and the foot size may be indicated.



And the last piece of advice is about sizes. Try to buy running shoes in the evening, when you've really walked around a lot and your feet are a little swollen. By the way, it is advisable to take sneakers a size and a half larger, because when running there is a powerful flow of blood to the feet, which as a result leads to expansion of the foot. Well, keep in mind when trying on that socks also add a little size.

It was dedicated to the natural running technique: we talked about what it gives, who it is suitable for, how to master it and avoid common mistakes. Today's questions for Leonid - about running shoes and her choice.

What are the criteria for choosing shoes for natural running? Is it possible to master this technique in regular sneakers?

One of the main reasons that the vast majority of today's amateurs run incorrectly is precisely shoes with thick soft soles, especially in the heel area.

By wearing these sneakers, we do not allow the receptors on the sole of the foot to engage, and the landing seems soft and comfortable. However, since most typical modern running shoes have both a thick sole and a large difference in its height from heel to toe, the body has no choice but to land on the heel in front of itself. The elastic sole hides the impact energy, but this is a false sensation. Not a single modern running shoe can easily absorb the load of 150-200 kilograms that affects the runner’s body with each running step.

The most important thing is that in fact there is no need to try to relieve this load - the body is ready for it, this is inherent in nature. You just need to give him the opportunity to move naturally. The foot is designed to bear the running load, but the shock absorption mechanisms work under two conditions: correct biomechanics of movement and the ability to receive signals from the proprioceptors of the sole.

When buying running shoes, you should pay attention to three main criteria:

1. level of height difference between heel and toe (heel-to-toe drop)
2. thickness and softness of the sole
3. width of the shoe at the front

Now I will tell you more about each of them, but first I will note that it is very important not to go to extremes: “That’s it, from today I’m running in the right shoes,” and under this motto I suddenly start training in minimalist sneakers with two-millimeter soles. As with any training, the principle of gradualness and regularity is important here. This is the secret that allows you to achieve amazing results. The transition to natural running and appropriate shoes should be smooth.

Now about the main parameters of running shoes. Variation in sole thickness reduce little by little: from 10 mm to 5-6 mm, from 5 mm to 2. The thickness of the sole under the heel should not significantly exceed the thickness of the rest of the sole; in general, the permissible difference is 3 mm.

The same goes directly with sole thickness, let each subsequent pair of sneakers have a sole that is slightly thinner than the previous one. The thicker and softer the sole, the worse the proprioceptors of the foot work, and their reaction time increases. Accordingly, the muscle contraction necessary for shock absorption is also delayed, and the center of gravity at the moment of support appears behind the landing site. As a result, muscles, ligaments and tendons will not be able to absorb the impact energy and it will be transferred to the bones and joints. This is fraught with damage to the meniscus and periosteum, stress fractures and other injuries.

Shoe width at toe area is also very important. A narrow forefoot squeezes the toes together and prevents them from moving freely, causing them to be largely uninvolved in stabilizing the foot upon landing and only used during the take-off phase. In order to run correctly, you need to allow your fingers to straighten.

Is it possible to run in minimalist shoes if you are overweight? Large, heavy people?

As for overweight runners, there are no uniform recommendations, since each case is individual. If the excess of the optimal weight is more than 20 percent, then you should not wear minimalist shoes. If you are overweight, the joints of the legs (primarily the feet) experience too much stress. The main thing to do in this case is to shorten the stride length. This will reduce the kinetic energy of the impact at the moment of landing. The sole of the shoe in this case should have a certain thickness, but at the same time a small difference in height.

Running shoes with very thin soles of two to three millimeters, which I use, are not suitable as permanent shoes for those who are not overweight, but are just learning the correct running technique. To completely switch to such sneakers, you will need from one to three years of training. However, using minimalist shoes as a trainer and running in them for specific sections will be useful. This will give you the opportunity to feel how your foot works without injuring it, which is quite likely when running barefoot, especially in urban conditions.

The same applies to large people with relatively large body weight. Their transition to a completely minimalist shoe will take more time and it is not a guarantee that in the end it will suit them specifically for running. An alternative is to use these shoes for every day, and for running choose something with a slightly thicker sole, a wide toe box and a slight drop.

What should runners do with flat feet and overpronation?

Flat feet in Russia are traditionally perceived by doctors as a kind of pathology, while in other countries many medical specialists consider it as a variant of the normal structure of the foot. Overpronation is a consequence of this feature.

Running in minimalist shoes is absolutely not contraindicated for people with overpronation. On the contrary, along with performing special running exercises and strengthening the feet, excess pronation will decrease over time. The fact is that one of the most common causes of overpronation is insufficiently strengthened feet and weak ligaments, as well as stabilizer muscles. Exercises and proper running make the muscles and ligaments of the legs strong, so that movements become natural.

Those who have attended my workshops have seen in the presentation materials photos of one runner's feet before she took up natural running in proper shoes and two years later. Initially, her inner arch was so blocked that her Achilles tendon (who doesn’t know, it runs vertically from the heel to the shin where the back of the shoe is located) was not directed straight, but inward at an acute angle to the surface. After a couple of years of training, the condition of her feet improved significantly; at first it was even difficult to believe that this was the same person.

What is your opinion about Newton sneakers, which the manufacturer positions as shoes for natural running?

Newton was perhaps the first to notice the lack of natural running shoes on the market and began producing them. The only controversial point is their special sipes on the tread. Newton positions them as a technological innovation that allows you to store and then release energy, making your running more efficient. However, since the early 2000s, research at various institutions, from Harvard to laboratories in Sweden, has shown that all the super technologies used in running shoes either did not add anything to the athlete, or only made running more difficult. They did not increase speed, injury rates did not decrease, and in reality these achievements turned out to be just another marketing ploy. I like the phrase from the book by the great British runner of the 50s and 60s, Gordon Pirie, “Run Fast and Without Injury”: “Everything you put on your body worsens your running technique.”

However, the Newton is a very good transition shoe for natural running, but you just don't want to focus on it. If you search, you can now find one or two models suitable for proper running from almost every running shoe manufacturer. Such sneakers are produced not only by purely sports companies. For example, Merell has a line of natural running shoes that are especially good for rocky terrain. I have some myself.

It’s important to remember that it’s not enough to just buy minimalist running shoes and expect your running technique to be correct. These shoes on their own won't change much. It does not promote, but simply does not interfere with natural running, which, however, if we recall the statistics of injured amateur runners, is quite a lot.

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DISCOVER A NEW TYPE OF RUNNING - NATURAL RUN

Barefoot running is the very first and natural form of movement. He has always played an important role. But who has the opportunity to run barefoot along soft forest roads every day? Therefore the company ASICS created minimalist sneakers that allow the foot to work naturally. It doesn't matter if you are a man or a woman, a beginner or a pro. Sneakers ASICS series “are suitable for an athlete of any gender and level of training. ASICS sneaker line » sovaried, so that everyone can find something for themselvessuitable model.Technologies used to create the line", are designed to provide the highest comfort with minimalrisk of injury. Models designed specificallyfor men and women, taking into account biomechanical featuresfeet, and for athletes with different levels of training.

HISTORY of the appearance of the “Natural Running” line.The “NATURAL RUN” line is the result of achievements in threedirections for developing the design of running shoes, whichcompany ASICS achieved in 20 years of work.The first direction is the development of the lightest sneakers.The second is to create optimal muscle support during movements. In 2000, they led to the emergence of a third revolutionarydirection, which is an integral characteristicall sneakers ASICS: I.G.S./SYSTEM IMPACT DISTRIBUTIONS, which repeats the movements of the foot in each phase of running. The concept of the category "" is a combinationachievements in all three directions for creating sneakers,which will provide the necessary support with the least weightand provide complete freedom of movement.

RUN EASILY AND UNFORCED!NATURAL RUNNING SNEAKERS HOW TOADDITION TO THE MAIN FOOTWEAR CATEGORIES“OFF-ROAD” AND “RUNNING ON ASPHALT”

The “NATURAL RUN” series sneakers are designed toso that running would be simple, natural and could giveyou feel a sense of freedom of movement.The “NATURAL RUN” series sneakers do not havesome of the technology found in classic sneakersfor running: stabilizing elements in the middle areafoot section, exoskeleton heel, shock absorption system.These are unusual lightweight sneakers that are almostimperceptible on the leg.

The NATURAL RUN collection is designed to help youdiscover unforgettable sensations of natural running.

If we consider the structure of the human foot, we will see that it consistsof 26 bones, 33 joints, 30 muscles, 60 tendons and more than 100 cartilages.

Sneakers ASICS lines "NATURAL RUN"provide complete freedom of movement. you will experiencecompletely new sensations, because in the end everyoneof the 33 joints of the foot receives different loads, includingreduces the risk of injury while running.That's why ASICS added "33" to the name of eachline models." To start your run, wear running shoes for a naturalrunning instead of casual shoes when walking,then on one of three runs. If you followWith these tips, natural running will be greataddition to running on asphalt and off-road.The foot plays a key role inhuman movement. This is the only part of the human body thatconstantly in contact with the supporting surface. She allowsnot only does it keep us straight, but also plays a key role inwhile walking or running. The foot is divided into three functional areas:back, middle and front feet.Muscles are connected to bones through tendons. Shrinkingmuscles produce force, overcome resistance andgenerate movement. The location and attachment of muscles, as well as theirposition relative to the axes of the joints determines the direction inin which they move the foot itself and each of its component parts.The arch is responsible for uniform distribution of the load throughoutfoot Changes in arch structure caused by fatiguefoot muscles, can cause overstrain of its individual parts andcause injury.Therefore, the muscles of the foot should be stronger thanthey are subject to heavy loads. Proper training of the short and long muscles of the foot is not onlyhelps to avoid injuries, but also improves overall motor performancestop ability

The main task of the " " line isproviding ideal conditions for the foot to work while running.FLUIDAXIS/DOUBLE AXLE- REVOLUTIONARY TECHNOLOGY ASICS.

For correct contact with the surface duringDuring movement, joint mobility is requireddifferent directions. This mobility is ensuredarrangement of tendons in two planes: frontaland sagittal (frontal and sagittal axes).Around these axes, lateral movements are carried out andPronation and supination of the foot occurs. They make upnatural foot movements.

DOUBLE AXLE technology directlyaffects both ankle ligaments and variouscounterforces. Thanks to the new middle designand outsole with a special tread patternThe foot is supported in every phase of movement.This design allows for freerand natural movement of the foot in each phase of movementand in all directions - at the same time activatingstabilizing group of muscles surrounding the lowerankle ligament.Taking into account all the features of the foot while running, ASICS created sneakers whose design providesnatural functioning of the ankle joint. RevolutionaryDOUBLE AXLE technology allows the shoe to repeatnatural movements of your foot. Thanks to the sensationsunsurpassed comfort and ease, running will bring you moremore emotions and vivid impressions. Let's consider this technology. TECHNOLOGY "STRUCTURESFORGED DOUBLE AXLE"

Version for athletes with excessive pronation. Technology"STRUCTURED DOUBLE AXLE" provides higherlevel of adaptation to the structural features of the foot and individualstyle at all stages of running. Models And suitable for athletes of this type.

TECHNOLOGY "NEUTRAL" DOUBLE AXLE"

Version of sneakers for athletes with neutral orhypopronation of the foot. Provides a higher levelflexibility. Models

And they will fit athletes of this type.

DIFFERENT FOOT STRUCTURE,NATURAL SOLUTION FOR EACH

The “ ” line is distinguished by its diversityapproaches Athletes have different anatomylogical features of the foot. That's why ASICS createdtwo versions of DOUBLE AXLE technology, whichadapt naturallyaccording to the individual characteristics of the athlete.It is important to note that the structural features of the subtalarthe joint is determined by different types of pronation inathletes. But these features should not violatenaturalness of running.Two versions of DOUBLE AXLE technology are the solution,which will allow everyone to train with pleasure and without injuries. Thanks to DOUBLE AXLE technology, you canenjoy natural running and improve yourresults, regardless of your anatomicalfeatures. Include jogging in your workouts.short distances in sneakers from the NATURAL seriesRUN" and feel how variety will improve your results.

So, for overpronating runners who use Asics, (asphalt, treadmill) , (competition) We recommend using a model with a high level of shock absorption or a model with a medium level of shock absorption as a second running shoe for natural running.

For athletes with normal pronation, using as their main running shoes (asphalt, treadmill), Asics GEL HYPERSPEED, (competition) we recommend using a model with a high level of shock absorption or a model with a medium level of shock absorption as a second running shoe for natural running

Tips on how to start natural running without the risk of injury.

What you SHOULD do: start with light loads!

Your natural running shoes are designed specifically for weight reduction, flexibility and varying degrees of rebound. This means they have less cushioning and support, which means there is more strain on the tendons and muscles in your legs.During your first workout, the calf muscles and Achilles tendon are most affected. After a few sessions, they will adapt to the load and become stronger, which will improve the performance of your “standard” training.

At the first stage of natural running, make sure that you:

• Start with light loads: run three to four kilometers per workout or per week. It depends on your individual performance.
• Remember that every kilometer during natural running is equal to approximately two kilometers covered during your “standard” training
• You know that the lower the heel and midsole of natural running shoes, the better the training conditions should be.

What SHOULD do: Vary your workouts

Natural running is best considered as one of the components of your training. Some people define natural running as simply running in shoes with low soles, but we like to think that it's more important to create variety in your training by choosing different routes, surfaces and shoes.

Vary your workouts by doing natural running, but make sure you:

• You devote no more than two times a week to classes or 1/3 of your weekly loads
• Once wearing natural running shoes , you already put it on and just for walks . You'll enjoy comfort and your feet will be able to adapt to a lighter, reduced weight shoe.

What NOT to do: Don't overdo it.

Natural running shoes feature a lowered outsole to increase forefoot and midfoot activity. However, this shoe design increases stress on the Achilles tendon, so you must ensure that the load is not too heavy.

For some runners, shoes can do more harm than good. You should be especially careful if you have:

• Flat feet or excess weight
• Orthopedic shoe inserts
• Poor mobility of the big toe
• Achilles tendon problems

What to do: choose shoes that suit your individual requirements!

Along with regular running shoes, you need to have ones that are specifically designed for the type of running you choose.

ASICS offers a huge selection of running shoes for natural running both for beginners, for those who already have some experience in this type of running, and for professional runners. To help you choose your running shoes, below are some examples:

If you are a beginner athlete...

• Training load: 1-2 runs per week, total distance - 16 km
• Basic sneakers:

If you already have some experience in this type of running...

• Training load: 2-3 runs per week, total distance 25 km
• Basic sneakers:
• Natural running shoes: Asics GEL-HYPER33 2(for men and women)

If you are an experienced runner...

• Training load: 4-5 runs per week, total distance 70 km
• Basic sneakers:
• Natural running shoes: (for men and women)

To conclude this review, let's look at the different types of running techniques. An introduction to the three running styles:

Happy running!

Natural running has become a trend in recent years amid the pursuit of “natural” food, life, materials, etc. All this is more useful than harmful, only naturalness must be correctly understood.

Man is already far from his wild ancestors and life in the wild, so far that naturalness cannot always be beneficial. Running in shoes with a variety of supports and good cushioning is neither bad nor good. However, so is running in natural running shoes.

You need to correctly understand what the shoes are intended for and who they are suitable for. In this article, we will look at what natural running is, what its pros and cons are, how to choose sneakers for natural running and to whom they are contraindicated.

What is natural running?

Simply put, this is barefoot running. It couldn't be more natural. Historically, running is a natural process for humans. In the process of transition to upright walking on 2 legs, a foot with a natural shock absorber was formed - pronation and supination of the foot.

To feel this, try jogging barefoot. If you are used to running from your heel, you will quickly adapt to natural running. The reason is simple – pain and discomfort. To avoid pain, the technique will begin to change: the step will decrease, the leg will no longer be thrown forward, the landing will be on the wide part of the foot - the base of the toes, the arch of the foot will begin to tense up and absorb the impact of the landing. Doesn't it hurt? So you ran naturally!

Proper running technique is not running on your toes! Heel running and toe running are two extremes. Correct landing should occur on the wide part of the foot at the base of the toes. Then the heel strikes if you run slowly. When you run very fast, your heels barely have time to touch the surface.

Correct running technique and natural running are the same thing. These two concepts should not be separated. The correct running technique, in addition to reducing the shock load, also gives running economy. This means you can run faster and longer with the same amount of effort. Moreover, running technique means not only the way of placing the foot and working the legs, but also the position of the body, the work of the arms, the amplitude and frequency of steps.

This is the type of running you should strive for, but you shouldn’t immediately run to the store for a pair of minimalist sneakers or rush to run barefoot!

Sedentary lifestyle, improper footwear and other factors do not allow the natural “suspension” to form As a result, with age, a person gets excessive pronation (flat feet) and other disorders. The foot loses its ability to absorb shock; the load, which is 5-10 times greater than the load when walking, is transferred to the knees, spine, ligaments and tendons. The end result is injury, often lifelong. To correct such a foot, you need to train long and hard.

Example of incorrect running technique

Natural running and correct running technique

How to run correctly? Running technique for beginners

For an unprepared person possible danger of natural running exceeds its benefit. You can’t get up from the couch and start running in natural running shoes or barefoot. This must be remembered and approach training carefully.

Only a physically prepared person can run correctly and technically. How to prepare the cardiovascular and other body systems for training? That's right - you need to run. It turns out vicious circle: to run correctly, you need to run, and to run, you need to run correctly:). Way out: buy the right running shoes. This should be a technologically advanced pair for long runs on asphalt with all kinds of support. Most of the training is done there. Natural running shoes can only be used for some workouts at the initial stage!

Switching to natural running isn't just about buying new running shoes. You need to start mastering the technique of natural running by strengthening the muscles of your feet, legs and core with the help of special exercises.

At first, running barefoot or in natural running shoes should be considered as one of the exercises. That's why, sneakers for natural running - training equipment, not the main running pair.

A sudden transition to natural running can be dangerous! To avoid trouble, you need to follow 2 basic rules:

• gradualism
• regularity

Start with jogs of no more than 1 km. Imagine starting to run from scratch - the sensations will be about the same. If possible, it is useful to jog 500-1000m after each workout in natural shoes; you can use them to perform special running exercises. Do not forget about the rule of increasing volume - no more than 10% per week.

To master the natural running technique, you need at least 4-6 weeks of regular training. No need to chase volumes. If you want, gain volume in training shoes that suit your pronation. Working with equipment is usually routine and monotonous, but if you do all the work patiently, results will definitely come.

Advice: periodically film your run and analyze it, comparing it with technical runners

Stages of mastering natural running technique:

• at the first stage it is necessary to strengthen the muscles of the core and legs
• development of individual elements of technology. Exercises are best done in natural running shoes.
• only after this can you start doing full runs in minimalist sneakers
• at the fourth stage, you can gradually increase the volume of running in natural shoes, while maintaining control over the technique, but no more than 10% per week

Advice: rearrange your weekly training plan to allocate 1-2 workouts for strength and specific running exercises

For whom can natural running be dangerous?

• Excessive body weight
• Overpronation
• Poor mobility of the big toe
• Achilles tendon problems

People with such problems need to exercise under the supervision of an experienced trainer and supervision of a sports doctor. With the right approach to training, the foot should become stronger, the ligaments should become more elastic, and the joints should be more mobile. Flat feet will gradually improve.

Watch a useful video about running technique from Leonid Shvetsov, the ex-Russian record holder in the marathon, the coach who trained the current Russian record holder and winner.

How to run correctly?

• The head should be held straight, gaze directed forward. Vertical vibrations should be minimal.
• Shoulders are straightened and relaxed.
• Your arms should be bent at approximately right angles, no more.
• The body should be kept straight without leaning forward
• You need to land on the front of your foot (the widest part). Place your foot under the center of gravity without moving forward, as happens when running from the heel
• It is important to keep your stride frequency around 190 per minute. If you use a sports watch with a heart rate monitor and pedometer, then multiply its cadence indicator by 2, because He only counts on one leg. Users of Garmin professional heart rate monitors can track oscillation and ground contact time. Stick to the level of oscillation - from 6 to 13 cm; the better your running technique, the lower this figure. Keep contact with the ground between 200 and 300 milliseconds to begin with, but it is ideal to reduce this figure below 200.

Common mistakes:

• pulling the toe forward. Often, beginning runners, having heard that you can’t run from your heels, start to run from your toes. But the point is not only and not so much in running from the toe, you need to start with the correct balance of the center of gravity and cadence, the placement of the foot will be corrected by these two components. Simply running on your toes will lead to sticking and ankle injuries.
• throwing your legs forward. This error leads to placing the foot on the heel. The shock load passes through all the joints to the spine, which leads to injuries. The foot should be placed under the center of gravity.
• running with the body tilted back or with an excessive bend forward.

Natural Running Shoes

It is good to run barefoot if there are no problems with the health of the feet, there is a clean golf course or a coast with clean sand, in other cases it is better to protect the foot from sharp stones, glass, etc. Natural running shoes have been developed for these purposes.

Natural running shoes must meet the following criteria:

• The height difference from toe to heel should be no more than 3mm, i.e. the sole must be flat
• extremely thin and flexible sole
• your toes should not be tightly squeezed, you should move them calmly
• the heel should fit tightly, the sneaker should not dangle on the foot

Run correctly, quickly and without injury! 🙂

What should a natural runner wear?

When thinking about this technique, it is impossible to ignore the question of what should be. The choice of footwear is the cornerstone of a runner's overall outfit. No other element causes more heated debate and disagreement.
Therefore, I risk incurring a barrage of questions, a desire to argue, and even indignation. Let me say right away that the following is just my opinion, based on more than 30 years of experience as a runner.
coupled with knowledge of anatomy, physiology, evolution and physics.

What happens when you run and the harm of traditional running shoes

So, what is so bad or good about runner’s shoes? The first and most obvious benefit that traditional sneaker manufacturers promise us is cushioning.
With each step, our body experiences a shock equal to approximately 2.5 body weight! We need to somehow combat this in order to prevent injuries to the joints, ligaments and tendons of the legs, back and even neck,
this is precisely the function that should be performed natural running sneakers. Every year, shoe manufacturers are happy to report to us that a new line of models is the result of many years of research and
tests and is designed to improve some indicators, and in general will make you run faster with less effort. But it’s like buying a business in a box – “pay $99 and
you will get a tool that works for you 24 hours a day.” Any entrepreneur will confirm that this does not exist. Likewise, there are no sneakers that will defeat the laws.
physicists will run for you. Moreover, shock-absorbing sneakers literally make a person run unnaturally. What is so criminal happens when we
do we go for a run in them?

Our feet contain a huge number of receptors, as well as 26 bones, 33 joints and several dozen muscles and tendons. All together this works like an unsurpassed
perfect mechanism. One of its purposes is precisely to absorb the same impacts on the surface that we experience when running. When we place our feet in a comfortable position
sneakers with all the "technological bells and whistles", we are simply isolating the feet's ability to perform its function. What’s worse is that we gradually wean our feet from performing it fully,
relying on the miraculous help of shoes.

What exactly is happening? The receptors in our feet stop receiving signals about the powerful impact of 150-200 or more kilograms that the body experiences with each running step, and
They “think” it’s safe to land on their heels. If, in addition, there is a significant rise from the toe of the sneaker to the heel, then the heel will simply be earlier when landing.
meets the surface and the forefoot will always follow the heel.

Requirements for running shoes

The first requirement, or wish for what one should have:
the sole should have equal thickness in the front and back. The good news is that most major shoe manufacturers now have these in their lineup.
models. A drop of 2-3 mm is not significant, so these sneakers can also be considered suitable for natural running.
The second (but not the last) point that you should pay attention to is the thickness and softness of the sole. The higher these indicators, the less suitable this model is for developing
natural running. Why? Yes, because softness and thickness reduce sensitivity and slow down the reaction time of the receptors and tiny muscles of the foot to landing. Please note this is not
our conscious reaction, but the one that occurs at the level of the spinal cord. The duration of the running step cycle is 0.3-0.35 seconds. What happens if we increase
the reaction time of the muscles of the feet and lower leg as a whole by one tenth (!) of a second? To put it simply, the muscles will contract 0.1 seconds later, when the center of gravity has already shifted
forward by 1/3 of the step length, respectively, the shock is absorbed not by elastic structures (muscles, ligaments and tendons), but... by bones with joints! Hello, pain in the periosteum, arthrosis,
meniscus injuries, stress fractures. Further, due to the late involvement of the above-mentioned muscles in contraction, they are overstretched and, as a result, overloaded, hello to fasciitis, myositis
and simply severe muscle pain after intense or long runs. Did you think that these pains are a consequence of the accumulation of lactic acid? I want to disappoint you: the majority
Recreational runners rarely reach the level of running intensity at which lactate (lactic acid) actually accumulates in sufficient quantities to cause muscle pain.
pain.

How to choose the right running shoes?

What to choose for a person who has decided to take the path of mastering natural running? First of all, do not rush to extremes and do not start running exclusively in
minimalist sneakers or barefoot. It will be as if you took an unusual weight on a barbell: you simply will not be able to lift it.

Nature does not like sudden changes. Since we have been wearing unnatural shoes almost from the moment we started walking, we need to switch to natural running in the right shoes
It will be gradual. The principle of 10 percent per week also applies in this case. Moreover, it is always better to underdo it than to overdo it. That is, if you feel overloaded in unusual
muscles or ligaments, it would be better to stop or even take a small step back. It is also necessary to perform additional special exercises to strengthen and develop the feet,
combining them with general developmental ones. Remember that patience and persistence will produce amazing results in whatever you do.