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Merrel Barefoot: A Guide to Barefoot Running

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Merrel Barefoot: A Guide to Barefoot Running With thousands of years of evolution behind us, our feet are fine-tuned machines designed to run in harmony with our natural stride. Long a component of run training, barefoot running helps your body to align over the fore and mid-foot, engaging and stimulating foot and leg muscles for optimal stability, strength andforward momentum. Merrell Barefoot running shoes give you all the benefits of barefoot running, plus the added bonus of a thin Vibram® sole - foot protection and traction for the terrain you love. Free your feet and experience sole-driven performance. Merrell Barefoot Running.

Text of Merrel Barefoot: A Guide to Barefoot Running

  • BAREFOOT.TRUE TOYOURNATURE.

    A GUIdE TO BAREFOOTRUNNING.

  • STRENGTHEN.STIMULATE.

    REALIGN.ENJOY.

  • With thousands of years of evolution behind us, our feet are fine-tuned machines designed to run in harmony with our natural stride. Long a component of run training, barefoot running helps your body to align over the fore and mid-foot, engaging and stimulating foot and leg muscles for optimal stability, strength and forward momentum.

    Merrell Barefoot running shoes give you all the benefits of barefoot running, plus the added bonus of a thin Vibram sole - foot protection and traction for the terrain you love.

    Free your feet and experience sole-driven performance. Merrell Barefoot Running.

  • PRACTICEYOURABCs

    ALIGNMENT.BALANCE.CAdENCE.

  • A.ALIGN YOURPOSTURE.Find your unique natural stride by

    following these steps:

    Align your body over your midfoot by standing up straight.

    Your shoulders should be slightly back and relaxed, with your arms

    bent between 45 and 90 degrees.

    The foundation for your Bareform, this

    naturally-benefi cial position enhances

    your breathing and engages your core

    muscles.

  • B.BALANCE YOURFOOTSTRIKE.

    MId-FOOT LANdING.A balanced footstrike means your foot meets the ground pancake fl at, landing over the mid-foot (not too much pressure on the toes or heel). This position reduces impact, using your bodys biomechanics to absorb shock and decrease joint stress.

    HEEL STRIKING.Increases stress on your heels, knees,

    hips and back that can lead to a higher risk of injury.

  • C.COUNT YOURCAdENCE.Cadence indicates the number of times

    your feet touch the ground in a given

    amount of time. Heel-strike cadence

    tends to be fewer footfalls per minute.

    For optimal barefoot form, shoot for 180

    footfalls per minute.

    A Case for Increased Cadence:

    Faster cadence prevents over striding

    More effi cient, smaller, shorter strides conserve energy.

    Engages the bodys natural propulsion system of muscles, ligaments and

    tendons to power you forward.

    Learn proper foot strike, cadence and posture

    with our Barefoot app.

    www.itunes.apple.com

  • GETTINGSTARTEd.

    SHOE FIT.FOOT STRENGTH.FOOT FLEXIBILITY.

  • ENSURE PROPERFIT.When we say barefoot we mean it!

    designed to be worn without socks, Merrell

    Barefoot shoes contour your foot shape.

    How do you know if you have the right fi t?

    Your barefoot shoe should fi t securely and snugly through the heel and mid-

    foot, with ample toe room.

    Lace up your shoes without over-tightening, then stand up. You should

    be able to wiggle your toes in all

    directions. Get creative!

    Stand on your tippy toes. (Higherhigher!) Your toes should not touch

    the end of the shoes, but fall just

    short of it.

  • STRENGTHENINGYOUR FEET.Rome wasnt built in a day. In this

    same spirit, give your feet time to build

    up to barefoot by strengthening them

    from day one.

    Try these foot exercises on for size.

  • HEEL TO TOE ROCKBegin by standing on your tiptoes. Gently rock back and forth from heel to toe. 5-10 reps each.

    TIGHTROPE WALKWalk in a straight line by placing one foot directly in front of the other. 5-10 reps.

    TOE WALKWalk on your toes with feet pointing directly forward. Repeat with feet angled in, then with feet angled out. 5-10 reps each.

    1.1.HEEL TO TOE ROCK1.HEEL TO TOE ROCKBegin by standing on your tiptoes. Gently rock 1.Begin by standing on your tiptoes. Gently rock back and forth from heel to toe. 5-10 reps each.1.back and forth from heel to toe. 5-10 reps each.1.1.HEEL TO TOE ROCK1.HEEL TO TOE ROCKBegin by standing on your tiptoes. Gently rock 1.Begin by standing on your tiptoes. Gently rock back and forth from heel to toe. 5-10 reps each.1.back and forth from heel to toe. 5-10 reps each.1.1.1.1.HEEL TO TOE ROCK1.HEEL TO TOE ROCKBegin by standing on your tiptoes. Gently rock 1.Begin by standing on your tiptoes. Gently rock back and forth from heel to toe. 5-10 reps each.1.back and forth from heel to toe. 5-10 reps each.1.

    3.3.TOE WALK

    3.TOE WALKWalk on your toes with feet pointing directly forward. 3.Walk on your toes with feet pointing directly forward. Repeat with feet angled in, then with feet angled out. 3.Repeat with feet angled in, then with feet angled out. 5-10 reps each.3.5-10 reps each.5-10 reps each.3.5-10 reps each.3.3.3.3.TOE WALK

    3.TOE WALKWalk on your toes with feet pointing directly forward. 3.Walk on your toes with feet pointing directly forward. Repeat with feet angled in, then with feet angled out. 3.Repeat with feet angled in, then with feet angled out. 5-10 reps each.3.5-10 reps each.5-10 reps each.3.5-10 reps each.3.3.3.3.3.TOE WALK

    3.TOE WALKWalk on your toes with feet pointing directly forward. 3.Walk on your toes with feet pointing directly forward. Repeat with feet angled in, then with feet angled out. 3.Repeat with feet angled in, then with feet angled out. 5-10 reps each.3.5-10 reps each.5-10 reps each.3.5-10 reps each.3.

    2.2.TIGHTROPE WALK2.TIGHTROPE WALKWalk in a straight line by 2.Walk in a straight line by placing one foot directly 2.placing one foot directly in front of the other. 2.in front of the other. in front of the other. 2.in front of the other. 5-10 reps.2.5-10 reps.2.2.Walk in a straight line by 2.Walk in a straight line by 2.2.TIGHTROPE WALK2.TIGHTROPE WALKWalk in a straight line by 2.Walk in a straight line by placing one foot directly 2.placing one foot directly in front of the other. 2.in front of the other. in front of the other. 2.in front of the other. 2.2.2.TIGHTROPE WALK2.TIGHTROPE WALKWalk in a straight line by 2.Walk in a straight line by placing one foot directly 2.placing one foot directly in front of the other. 2.in front of the other. in front of the other. 2.in front of the other. 2.

  • dEVELOPING FOOTFLEXIBILITY.We think lifes best enjoyed when youre flexible

    and the same goes for your run! Barefoot running is

    best enjoyed when your feet are flexible. Here are

    some tips to give your feet greater range of motion

    and flexibility.

    Get moving!

  • TOE POINT/TOE PULLFlex foot up and point toes forward, then alternate feet. 5-10 reps each.

    TOE SPREAd/TOE SQUEEZESpread your toes as wide as you can and squeeze toes in. 5-10 reps each.

    ANKLE CIRCLESFull circles in one direction, opposite, and alternating. 5-10 reps each.

    ANKLES IN/ANKLES OUTRotate ankles in, out, and side to side. 5-10 reps each.

    LACING.Lace your fi ngers between your toes and gently twist as you wiggle your toes.1.LACING.1.LACING.Lace your fi ngers between your 1.Lace your fi ngers between your toes and gently twist as you 1.toes and gently twist as you wiggle your toes.1.wiggle your toes.1.1.1.1.1.1.1.1.2.TOE SPREAd/TOE SQUEEZE2.TOE SPREAd/TOE SQUEEZESpread your toes as wide as 2.Spread your toes as wide as you can and squeeze toes in. 2.you can and squeeze toes in. 5-10 reps each.2.5-10 reps each.2.2.TOE SPREAd/TOE SQUEEZE2.TOE SPREAd/TOE SQUEEZESpread your toes as wide as 2.Spread your toes as wide as 2.TOE SPREAd/TOE SQUEEZE2.TOE SPREAd/TOE SQUEEZESpread your toes as wide as 2.Spread your toes as wide as you can and squeeze toes in. 2.you can and squeeze toes in. 5-10 reps each.2.5-10 reps each.2.2.TOE SPREAd/TOE SQUEEZE2.TOE SPREAd/TOE SQUEEZESpread your toes as wide as 2.Spread your toes as wide as you can and squeeze toes in. 2.you can and squeeze toes in. 5-10 reps each.2.5-10 reps each.2.2.2.3.ANKLE CIRCLES3.ANKLE CIRCLESFull circles in one direction, 3.Full circles in one direction, opposite, and alternating. 3.opposite, and alternating. 5-10 reps each. 3.5-10 reps each. 3.3.ANKLE CIRCLES3.ANKLE CIRCLESFull circles in one direction, 3.Full circles in one direction, 5-10 reps each. 3.5-10 reps each. 3.ANKLE CIRCLES3.ANKLE CIRCLESFull circles in one direction, 3.Full circles in one direction, opposite, and alternating. 3.opposite, and alternating. 5-10 reps each. 3.5-10 reps each. 3.3.3.3.ANKLE CIRCLES3.ANKLE CIRCLESFull circles in one direction, 3.Full circles in one direction, opposite, and alternating. 3.opposite, and alternating. 5-10 reps each. 3.5-10 reps each. 3.3.3.4.ANKLES IN/ANKLES OUT4.ANKLES IN/ANKLES OUTRotate ankles in, out, and 4.Rotate ankles in, out, and side to side. 5-10 reps each.4.side to side. 5-10 reps each.4.4.ANKLES IN/ANKLES OUT4.ANKLES IN/ANKLES OUTRotate ankles in, out, and 4.Rotate ankles in, out, and side to side. 5-10 reps each.4.side to side. 5-10 reps each.4.4.4.4.4.4.ANKLES IN/ANKLES OUT4.ANKLES IN/ANKLES OUTRotate ankles in, out, and 4.Rotate ankles in, out, and side to side. 5-10 reps each.4.side to side. 5-10 reps each.4.4.4.5.

    TOE POINT/TOE PULL

    5.TOE POINT/TOE PULLFlex foot up and point toes 5.Flex foot up and point toes forward, then alternate feet. 5.forward, then alternate feet. 5-10 reps each. 5.5-10 reps each. 5.5.5-10 reps each. 5.5-10 reps each. 5.TOE POINT/TOE PULL

    5.TOE POINT/TOE PULL

    forward, then alternate feet. 5.forward, then alternate feet. 5-10 reps each. 5.5-10 reps each. 5.5.5.5.TOE POINT/TOE PULL

    5.TOE POINT/TOE PULL

    forward, then alternate feet. 5.forward, then alternate feet. 5-10 reps each. 5.5-10 reps each. 5.5.5.

  • ROAd RUNNING

    Full surface contact outsole maximizes your bodys ability to absorb the repetitive nature of roads.

    Ice Trek crystal for cold weather traction on select models.

    Flexible forefoot plate protects against stone bruises.

    Aggressive lugs for traction on varied and rugged terrain.

    TRAIL RUNNINGACTIVITIES.

    FEATURES ANd BENEFITS.

    OUTSOLES.Learn m

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