A GUIdE TO BAREFOOT RUNNING.
BAREFOOT.
TRUE TO YOUR NATURE.
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速 sole - foot protection and traction for the terrain you love. Free your feet and experience sole-driven performance. Merrell Barefoot Running.
PRACTICE your ABCs Alignment. Balance. cadence.
A. ALIGN YOUR POSTURE.
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-beneficial position enhances your breathing and engages your core muscles.
B. BALANCE YOUR FOOTSTRIKE.
HEEL STRIKING. Increases stress on your heels, knees, hips and back that can lead to a higher risk of injury.
MId-FOOT LANdING. A balanced footstrike means your foot meets the ground pancake flat, landing over the mid-foot (not too much pressure on the toes or heel). This position reduces impact, using your body’s biomechanics to absorb shock and decrease joint stress.
C. COUNT YOUR CAdENCE.
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.
Learn proper foot strike, cadence and posture with our Barefoot app.
A Case for Increased Cadence: •
Faster cadence prevents over striding
•
More efficient, smaller, shorter strides conserve energy.
•
Engages the body’s natural propulsion system of muscles, ligaments and tendons to power you forward.
www.itunes.apple.com
Getting Started. SHOE FIT. FOOT STRENGTH. FOOT FLEXIBILITY.
ENSURE PROPER FIT. 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 fit? •
Your barefoot shoe should fit securely and snugly through the heel and midfoot, with ample toe room.
•
Lace up your shoes without overtightening, then stand up. You should be able to wiggle your toes in all directions. Get creative!
•
Stand on your tippy toes. (Higher… higher!) Your toes should not touch the end of the shoes, but fall just short of it.
Strengthening your Feet. Rome wasn’t 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.
1.
HEEL TO TOE ROCK Begin by standing on your tiptoes. Gently rock back and forth from heel to toe. 5-10 reps each.
3.
TOE WALK Walk on your toes with feet pointing directly forward. Repeat with feet angled in, then with feet angled out. 5-10 reps each.
2.
TIGHTROPE WALK Walk in a straight line by placing one foot directly in front of the other. 5-10 reps.
Developing foot flexibility. We think life’s best enjoyed when you’re 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!
1. 2. 3. 4. 5.
LACING. Lace your fingers between your toes and gently twist as you wiggle your toes.
TOE SPREAd/TOE SQUEEZE Spread your toes as wide as you can and squeeze toes in. 5-10 reps each.
ANKLE CIRCLES Full circles in one direction, opposite, and alternating. 5-10 reps each.
ANKLES IN/ANKLES OUT Rotate ankles in, out, and side to side. 5-10 reps each.
TOE POINT/TOE PULL Flex foot up and point toes forward, then alternate feet. 5-10 reps each.
CHOOSE THE SHOE FOR YOU. ROAd COMMON TRAITS.
LIGHTWEIGHT. All Merrell Barefoot shoes are extremely lightweight offering performance and a natural foot experience.
•
•
OUTSOLES. Learn more about our Barefoot shoes at merrell.com/barefoot
0 mm Drop
Full surface contact outsole maximizes your body’s ability to absorb the repetitive nature of roads. Ice Trek crystal for cold weather traction on select models. MEN’S / WOMEN’S
TRAIL
ZERO dROP. All Merrell Barefoot shoes feature zero drop. The heel and forefoot are level, allowing natural barefoot motion.
ROAd RUNNING
ACTIVITIES. FEATURES ANd BENEFITS.
RUN
TRAIL RUNNING
• •
Flexible forefoot plate protects against stone bruises. Aggressive lugs for traction on varied and rugged terrain.
MEN’S / WOMEN’S
TRAIN
WATER
STRENGTHEN. All Merrell Barefoot shoes help build foot, ankle, and leg strength by engaging the muscles to react to variations in terrain.
YOGA CROSSFIT TRAIL ACTIVITIES
LIFE
ALIGN. All Merrell Barefoot shoes encourage a neutral foot position, and a forefoot landing.
STIMULATE. All Merrell Barefoot shoes increase awareness of form and connection to terrain.
EVERYdAY CASUAL ACTIVITIES AFTER-SPORT
WATER-BASEd ACTIVITIES PAddLEBOARdING •
• •
Encourages sensory feedback and lateral movement. Optimal versatility for strength training and conditioning.
MEN’S / WOMEN’S
• •
Siped outsoles provide grip and protection on wet surfaces. drainage ports and waterfriendly materials handle water.
MEN’S / WOMEN’S
•
Casual styling and materials offer alignment and connection for all day. Incorporating barefoot shoes into your whole life allows feet to relax and strengthen with every step. MEN’S / WOMEN’S
WEATHER‌ Rain or shine, snow or ice - no matter what mood Mother Nature’s in, her invitation is always open. So we make a range of Barefoot shoes that adapt your sole to challenging temperatures, weather and ground conditions.
OR NOT.
BAREFOOT FOR LIFE. RUN. TRAIN. WATER. LIFE.
GO HAVE FUN!
LET’s get outside!
!
Learn more about Merrell Barefoot at merrell.com/barefoot
Š 2011 Wolverine World Wide, Inc.