赤脚跑步:为什么你应该考虑用它来防止受伤
赤脚跑步:为什么你应该考虑用它来防止受伤
It was around four to six million years ago when humans first evolved to walk upright. We continued to evolve into superb long-distance walkers and runners, made possible by our arched feet, long achilles tendon, and ability to cool through sweating.
大约四百万到六百万年前，人类第一次进化为直立行走。我们继续进化成为优秀的长距离竞走者和跑步者，这得益于我们拱形的双脚、长长的跟腱和通过出汗降温的能力。
And surprisingly, for most of human history this long distance travel was done barefoot.
令人惊讶的是，在人类历史的大部分时间里，这种长途旅行都是赤脚进行的。
Some evidence suggests footwear emerged around 30,000 years ago. But it wasn't until about 100 years ago that fashionable footwear was reported to be altering the shape of the foot. Since the 1970s, cushioned running shoes have become synonymous with exercise.
一些证据表明，鞋子大约出现在3万年前。但直到大约100年前，才有报道称，时尚的鞋子改变了脚的形状。自20世纪70年代以来，气垫跑鞋就成了锻炼的代名词。
But a growing body of evidence shows running shoes might actually be doing us more harm than good. Our latest review suggests that wearing shoes changes the way we run and weakens the foot in a way that can contribute to many common sports injuries.
但越来越多的证据表明，跑鞋实际上可能对我们弊大于利。我们最近的研究表明，穿鞋会改变我们跑步的方式，削弱我们的脚，从而导致许多常见的运动损伤。
Barefoot runners can start young
赤脚跑步者可以早点开始
Previously, our team revealed that we can still run barefoot, especially if we start young. We found that not only could children in New Zealand ages 12-19 run sprint and middle-distance races barefoot, we also found the prevalence of pain in the lower limbs (knees, ankles, and feet) was relatively low compared with children of similar ages from other countries. Other research has also shown differences in foot structure and function in barefoot and shoe-wearing populations.
以前，我们的团队透露，我们仍然可以赤脚跑步，特别是如果我们年轻的时候开始。我们发现，新西兰12-19岁的儿童不仅可以赤脚短跑和中长跑，而且下肢(膝盖、脚踝和脚)疼痛的发生率与其他国家同龄儿童相比也相对较低。其他研究也显示了赤脚和穿鞋人群的足部结构和功能的差异。
Shoes lead to weaker feet
鞋子导致了脚的虚弱
Long-term everyday use of footwear also leads to a weaker foot and often, a collapsed arch. When we start running in shoes, our foot isn't adapted to cope with these mechanics.
长期每天穿鞋也会导致脚部虚弱，经常会导致足弓塌陷。当我们开始穿鞋跑步时，我们的脚并不适应这些机制。
But this damage might be reversible. Interestingly, one study found that foot muscle size and strength were found to increase after eight weeks of walking in a minimalist shoe. This is because removing the cushioned heel and arch support made the foot's muscle work harder.
但这种损害可能是可逆的。有趣的是，一项研究发现，穿着极简主义风格的鞋子行走八周后，脚的肌肉大小和力量都有所增加。这是因为去除脚后跟和足弓的支撑会让脚部的肌肉更加用力。
But the simplest and perhaps most specific form of proprioceptive training for runners is to take off their shoes and walk or run. In fact, barefoot runners appear to report fewer knee injuries and less heel pain compared to runners who use shoes.
但对跑步者来说，最简单、或许也是最具体的本体感受训练形式是脱掉鞋子，步行或跑步。事实上，与穿鞋跑步的人相比，赤脚跑步的人膝盖受伤和脚后跟疼痛更少。
However, barefoot runners do report more calf and achilles tendon injuries. This suggests that people who transition too quickly to barefoot activities may overload their muscles and tendons. This might be because barefoot runners usually have a shorter stride and more flexed hip, knee and ankle. They also tend to run more on the tip of their toes.
然而，赤脚跑步者确实报告有更多的小腿和跟腱损伤。这表明，过度快速地进行赤脚运动的人可能会使他们的肌肉和肌腱超负荷。这可能是因为赤脚跑步者通常步幅较短，臀部、膝盖和脚踝的弯曲度较高。他们也倾向于用脚趾尖跑。
Walk before you run
先走后跑
Although ditching your running shoes might not work for everyone, if you want to give barefoot running a try, the best advice is to walk before you run. A minimalist shoe might be a good first step if walking or running in extreme temperatures or where sharp objects may be common.
虽然扔掉你的跑鞋可能并不适合所有人，但如果你想尝试赤脚跑步，最好的建议是在跑步之前先走一走。如果在极端温度下行走或跑步，或者在常见尖锐物体的地方，极简风格的鞋子可能是很好的第一步。
Running injuries are caused by many factors, such as age, previous injuries, body mass index, and sudden changes in training volume -- so shoes might not be wholly to blame. And while shoes are relatively new to our species, so are our sedentary lifestyles.
跑步损伤是由许多因素引起的，比如年龄、以前的损伤、身体质量指数和训练量的突然变化，所以鞋子可能不负全部的责任。
