{"id":2443,"date":"2016-02-26T14:04:32","date_gmt":"2016-02-26T14:04:32","guid":{"rendered":"http:\/\/trailrunner.cat\/?p=2443"},"modified":"2016-02-26T14:04:32","modified_gmt":"2016-02-26T14:04:32","slug":"els-fonaments-del-correr-descalc-barefoot","status":"publish","type":"post","link":"https:\/\/arxiu.trailrunner.cat\/?p=2443","title":{"rendered":"Els fonaments del c\u00f3rrer descal\u00e7 BAREFOOT"},"content":{"rendered":"<p><span id=\"result_box\" class=\"gb_P gb_R\" lang=\"ca\"><span title=\"Barefoot running seems to have become a belief system, with Born to Run as its holy book.\">C\u00f3rrer descal\u00e7 sembla haver-se convertit en un sistema de creences, amb el llibre\u00a0<strong><span class=\"st\"><em>Nascuts per c\u00f3rrer <\/em><\/span><\/strong>com el seu llibre sagrat. <\/span><span title=\"Accordingly, it has its faithful: the devout minimalists who wear five-toed shoes that make them look a bit like deformed frogs. \">En conseq\u00fc\u00e8ncia t\u00e9 els seus fidels, els minimalistes que usen sabates de cinc dits que sembla que tenen peus de granota i els corredors maximalistes q<span class=\"\" lang=\"ca\"><span title=\"Of course, there are also the runners who stay as far from that as possible, maximalists who wear platform shoes as if they're kids trying to sneak onto a roller coaster with height requirements. \">ue fan servir sabates de &#8220;plataforma&#8221; amb un drop molt baix o pr\u00e0cticament a 0.<\/span><\/span><\/span><\/span><br \/>\n<span id=\"result_box\" class=\"\" lang=\"ca\"><\/span><\/p>\n<div id=\"gt-res-c\" class=\"g-unit\">\n<div id=\"gt-res-p\">\n<div id=\"gt-res-data\">\n<div id=\"gt-res-wrap\">\n<div id=\"gt-res-content\" class=\"almost_half_cell\">\n<div dir=\"ltr\"><\/div>\n<div dir=\"ltr\"><span class=\"\" lang=\"ca\"><span class=\"\" lang=\"ca\"><span title=\"Both trends are products not of science, but marketing.\">Les dues tend\u00e8ncies no s\u00f3n productes de la ci\u00e8ncia, sin\u00f3 de la comercialitzaci\u00f3. <\/span><span title=\"Most of the impartial research indicates no significant change in injury rates for barefoot runners.\">La major part de la investigaci\u00f3 imparcial indica que no hi ha canvis significatius en les taxes de lesions per als corredors descal\u00e7os. C<\/span><span title=\"Barefoot running can in fact be bad for running performance when applied as strictly as some marketing efforts have encouraged.\">\u00f3rrer descal\u00e7 de fet, pot ser perjudicial pel rendiment de carrera quan s&#8217;aplica tan estrictament, com a anuncis de cal\u00e7at que es poden veure per les xarxes a nivell de m\u00e0rqueting. <\/span><span title=\"(In 2014, Vibram, the maker of FiveFingers running shoes, settled a class-action lawsuit that alleged there was no basis in science for the company\u2019s claims of injury prevention.) \">(Al 2014, <strong>Vibram<\/strong>, el fabricant de les <strong>FiveFingers<\/strong>, va afrontar una denuncia relacionada amb lesions, la qual va al\u00b7legar que no hi havia base cient\u00edfica que demostr\u00e9s que la causa fos el cal\u00e7at.)<\/span><\/span><\/span><\/div>\n<div dir=\"ltr\"><\/div>\n<div dir=\"ltr\"><\/div>\n<div dir=\"ltr\"><a href=\"http:\/\/trailrunner.cat\/?attachment_id=2471\" rel=\"attachment wp-att-2471\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2471 size-large\" src=\"http:\/\/trailrunner.cat\/wp-content\/uploads\/2016\/02\/fivefingers-1024x681.jpg\" alt=\"fivefingers\" width=\"640\" height=\"426\" srcset=\"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/fivefingers-1024x681.jpg 1024w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/fivefingers-300x200.jpg 300w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/fivefingers-768x511.jpg 768w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/fivefingers-177x118.jpg 177w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/fivefingers.jpg 2000w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/div>\n<div dir=\"ltr\"><\/div>\n<div dir=\"ltr\">\n<p><span class=\"\" lang=\"ca\"><span class=\"\" lang=\"ca\"><span title=\"In addition, running exclusively barefoot or in &quot;barefoot&quot; shoes can actually make some runners slower, especially on downhills or technical surfaces.\">A m\u00e9s, c\u00f3rrer descal\u00e7 o quasi &#8220;descal\u00e7os&#8221; en realitat pot fer que alguns corredors siguin m\u00e9s lents especialment en les baixades o superf\u00edcies t\u00e8cniques<\/span><span title=\"As with coffee and wine, just because some is good (antioxidants, lower blood pressure), a ton isn't necessarily better (jitters, auditioning for the next Real Housewives series). \">.<\/span><\/span><\/span><\/p>\n<p><span class=\"\" lang=\"ca\"><span class=\"\" lang=\"ca\"><span title=\"That doesn't mean you should never run barefoot.\">Aix\u00f2 no vol dir que mai s&#8217;ha de c\u00f3rrer descal\u00e7. <\/span><span title=\"In moderation, it can make you stronger, improve running form and help correct imbalances.\">Amb moderaci\u00f3, <strong>pot fer-te m\u00e9s fort<\/strong>, millorar la f<strong>orma de c\u00f3rrer<\/strong> i ajudar a corregir desequilibris. <\/span><span title=\"Some athletes even swear by it to help heal long-term injuries, like IT Band tendonitis or knee pain.\">Alguns atletes confien en aquest m\u00e8tode per ajudar a curar lesions a llarg termini, com la tendinitis o dolor al genoll. T<\/span><span title=\"And even though no top athletes run exclusively barefoot, barefoot running has been a part of elite training programs for decades. \">ot i que no hi ha millors atletes que corren descal\u00e7os exclusivament, c\u00f3rrer descal\u00e7 ha estat una part dels programes <strong>d&#8217;entrenament d&#8217;elit durant d\u00e8cades.<\/strong><\/span><\/span><\/span><\/p>\n<p><span id=\"result_box\" class=\"\" lang=\"ca\"><span title=\"This type of strategic use of barefoot and minimalist running can have benefits so \u201chuge\u201d that it's best said in Donald Trump\u2019s voice.\">Aquest tipus d&#8217;\u00fas estrat\u00e8gic dels peus descal\u00e7os i el funcionament minimalista pot tenir grans beneficis. <\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div><\/div>\n<div>\n<div id=\"gt-res-c\" class=\"g-unit\">\n<div id=\"gt-res-p\">\n<div id=\"gt-res-data\">\n<div id=\"gt-res-wrap\">\n<div id=\"gt-res-content\" class=\"almost_half_cell\">\n<div dir=\"ltr\">\n<ul>\n<li><strong><span id=\"result_box\" class=\"\" lang=\"ca\"><span title=\"1. Learning to Run \">Aprendre aquesta t\u00e8cnica<br \/>\n<\/span><\/span><\/strong><\/li>\n<\/ul>\n<p><span title=\"Why: The thesis of Born to Run\u2014that barefoot running requires a more natural foot strike, which in turn makes you a better, healthier runner\u2014is mostly correct. \">Segons la tesi de <strong><em>Nascuts per c\u00f3rrer, <\/em><\/strong>incita a una trepitjada m\u00e9s natural.<\/span><\/p>\n<p><span title=\"Minimalism encourages a soft, mid-foot landing that occurs under your center of gravity.\">El Minimalisme va lligat a un aterratge suau, al mig del peu \u00e9s on es trasllada el centre de gravetat. <\/span><span title=\"One study published in the British Journal of Sports Medicine in December seems to indicate that the \u201chardness\u201d of one's foot strike is the primary determining factor in injury rate\u2014meaning that running the right way is more important than running in the right shoes. \">Un estudi publicat al &#8220;<strong>British Journal of Sports Medicine<\/strong>&#8221; indica que la &#8220;<strong>duresa<\/strong>&#8221; de la pr\u00f2pia trepitjada \u00e9s el principal factor determinant en cas de lesi\u00f3. Per tant, \u00e9s important realitzar-ho de manera correcte i amb el cal\u00e7at adequat.<br \/>\n<\/span><\/p>\n<p><span title=\"The first few times you try barefoot running, you\u2019ll likely be extremely sore in your lower legs.\">Les primeres vegades que intentis c\u00f3rrer descal\u00e7, \u00e9s probable que notis un dolor agut a les cames. <\/span><span title=\"That soreness is good\u2014it means that you are strengthening muscles and tendons that you may have neglected. \">El dolor (lleu) \u00e9s bo, vol dir que est\u00e0s enfortint els m\u00fasculs i tendons.<\/span><\/p>\n<p><span title=\"Once those tissues get strong, your running form can be more efficient as you apply the principles to your faster runs in shoes. \">Una vegada que els teixits es facin m\u00e9s forts, la teva forma de c\u00f3rrer pot ser m\u00e9s eficient a mesura del temps i ho notis al c\u00f3rrer cal\u00e7at.<\/span><\/p>\n<p>Pots aplicar-ho de les seg\u00fcents maneres:<\/p>\n<p><span title=\"How: Once or twice a week, do an easy, aerobic run barefoot in grass or in thick socks on pavement.\">Una o dues vegades a la setmana, fer un &#8220;trot&#8221; f\u00e0cil,\u00a0 descal\u00e7 a l&#8217;herba o amb mitjons gruixuts en terreny pavimentat. <\/span><span title=\"Start with two minutes during or after your normal run, and gradually increase to around 30 minutes. \">Comenceu amb dos minuts durant o despr\u00e9s de l&#8217;entrenament normal, i augmentar gradualment fins al voltant de 30 minuts.<\/span><\/p>\n<p><span title=\"After you can run barefoot\/in socks for 30 minutes, you should notice a big change in your running form.\">Un cop familiaritzats amb la t\u00e8cnica, c\u00f3rrer descal\u00e7 \/ amb mitjons durant 30 minuts, has de notar un gran canvi en la teva forma de c\u00f3rrer. <\/span><span title=\"Your calves will be stronger, with a bit more spring in your Achilles tendons, and the strength increases will make you more comfortable running naturally (in other words, running softly).\">Amb el temps, enfortir\u00e0s els tendons d&#8217;Aquil\u00b7les, i augmentar\u00e0s la sensaci\u00f3 de c\u00f3rrer de forma natural, tot i anar cal\u00e7at.<\/span><\/p>\n<p><a href=\"http:\/\/trailrunner.cat\/?attachment_id=2472\" rel=\"attachment wp-att-2472\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2472 size-large\" src=\"http:\/\/trailrunner.cat\/wp-content\/uploads\/2016\/02\/atletfaref-1024x683.jpg\" alt=\"[ File # csp10620401, License # 3258313 ] Licensed through http:\/\/www.canstockphoto.com in accordance with the End User License Agreement (http:\/\/www.canstockphoto.com\/legal.php) (c) Can Stock Photo Inc. \/ sjenner13\" width=\"640\" height=\"427\" srcset=\"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/atletfaref-1024x683.jpg 1024w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/atletfaref-300x200.jpg 300w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/atletfaref-768x512.jpg 768w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/atletfaref-177x118.jpg 177w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n<ul style=\"list-style-type: disc;\">\n<li><span title=\"2. Preventing Injury \"><strong>Prevenci\u00f3 de Lesions<\/strong><\/span><\/li>\n<\/ul>\n<p><span title=\"Why: Once you have learned to run barefoot, your risk of injury will likely decrease due to newfound strength and efficiency.\">Una vegada que hagis apr\u00e8s a c\u00f3rrer descal\u00e7, el risc de lesions probablement disminuir\u00e0 a causa de la, recent descoberta, for\u00e7a i efici\u00e8ncia. Al final de l&#8217;entrenament, quan estem a la part del refredament, \u00e9s bo afegir-hi uns 5 minuts de c\u00f3rrer descal\u00e7 uns 3 cops per setmana, ja que aix\u00ed ens ajuda a tenir un manteniment sobre aquesta t\u00e8cnica.<\/span><\/p>\n<p><span title=\"A convenient way to do it is to finish your normal run, strip down to your socks and bounce around at a very easy pace on the sidewalk or even in your house.\">Una altre manera de fer-ho \u00e9s, al acabar l&#8217;entrenament, treure&#8217;s els mitjons i &#8220;botar \/ trotar&#8221; a un ritme molt f\u00e0cil en planer o fins i tot a dins de casa. <\/span><span title=\"This short, slower barefoot session will make sure you keep the adaptations and soft stride while also \u201cwaking up\u201d your Achilles tendons, calves, shins and feet.\">Aquesta breu sessi\u00f3 m\u00e9s lenta, ens ajuda a mantenir el refor\u00e7 a la part dels tendons d&#8217;Aquil\u00b7les, cames, turmells i peus. <\/span><span title=\"It will also let you know immediately if there are any potential injuries that you might not feel with more-supportive shoes on. \">Tamb\u00e9 ens permetr\u00e0 saber immediatament si hi ha lesions potencials que pot ser que no sentis amb les sabates posades.<\/span><\/p>\n<\/div>\n<div dir=\"ltr\">\n<ul style=\"list-style-type: disc;\">\n<li><strong><span id=\"result_box\" class=\"\" lang=\"ca\"><span title=\"3. Coming back from injury \">En tornar d&#8217;una lesi\u00f3<\/span><\/span><\/strong><\/li>\n<\/ul>\n<p><span title=\"Those first, hesitant baby-doe steps are filled with hope and fear.\">En els primers passos despr\u00e9s d&#8217;una lesi\u00f3, ens poden venir diferents pensaments al cap plens d&#8217;esperan\u00e7a i por. <\/span><span title=\"Will the injury come back?\">La lesi\u00f3 tornar\u00e0? <\/span><span title=\"Should I keep going through the ache?\">He de seguir endavant a trav\u00e9s del dolor (si encara notes alguna mol\u00e8stia)? <\/span><span title=\"Shoes can mask what you are actually feeling, making those questions harder to answer.\">Les sabates poden emmascarar el que en realitat estic sentint? C<\/span><span title=\"Barefoot running gives your injury less room to hide, and it can make your comeback smoother, not only by letting you know if you are ready but also by jump-starting the strengthening process. \">\u00f3rrer descal\u00e7, ajuda a no amagar la mol\u00e8stia que pot haver-hi en el proc\u00e9s de recuperaci\u00f3. Mica en mica ens ajudar\u00e0 a saber si ja estem llestos per tornar a &#8220;la carga&#8221; i tamb\u00e9 per l&#8217;arrencada del proc\u00e9s d&#8217;enfortiment.<\/span><\/p>\n<p><span title=\"How: When you are coming back from injury, start with 5 x 1 minute barefoot with one-minute walks in between. \">Una manera d&#8217;executar l&#8217;exercici de recuperaci\u00f3 \u00e9s, quan estem tornant d&#8217;una lesi\u00f3, comen\u00e7ar amb 5 x 1 minut descal\u00e7, amb un minut caminant en el terreny on estiguem fent l&#8217;entrenament.<\/span><\/p>\n<p><span title=\"If you can get through that without issues, increase the running intervals to 10 total minutes the next day.\">Si veiem que podem executar l&#8217;exercici sense problemes, anem augmentant els intervals a 10 minuts l&#8217;endem\u00e0. <\/span><span title=\"Rest on the third day, then start back up for two more days, increasing by five minutes per day (up to 20 minutes of running and walking) before another rest day.\">Descansar al tercer dia, a continuaci\u00f3, augmentant en cinc minuts per dia (fins a 20 minuts de c\u00f3rrer i caminar). <\/span><span title=\"Then take out the walk intervals until you can run 20 continuous minutes barefoot.\">A continuaci\u00f3, treure els intervals de caminar fins que puguis c\u00f3rrer 20 minuts continus descal\u00e7.<\/span><\/p>\n<p><a href=\"http:\/\/trailrunner.cat\/?attachment_id=2473\" rel=\"attachment wp-att-2473\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2473 size-full\" src=\"http:\/\/trailrunner.cat\/wp-content\/uploads\/2016\/02\/barefoot.jpg\" alt=\"barefoot\" width=\"570\" height=\"379\" srcset=\"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/barefoot.jpg 570w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/barefoot-300x199.jpg 300w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/barefoot-177x118.jpg 177w\" sizes=\"auto, (max-width: 570px) 100vw, 570px\" \/><\/a><\/p>\n<p><span title=\"Barefoot running is not a panacea.\">C\u00f3rrer descal\u00e7 no \u00e9s &#8220;el descobriment del segle&#8221;. <\/span><span title=\"But when used strategically, it is a valuable tool that can take your running to a whole new level.\">Per\u00f2 quan s&#8217;utilitza estrat\u00e8gicament, \u00e9s una t\u00e8cnica valuosa que ens ajudar\u00e0 a augmentar el nostre nivell esportiu.<\/span><\/p>\n<\/div>\n<\/div>\n<div id=\"gt-res-tools\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"gt-res-c\" class=\"g-unit\">\u00a0<strong>Informaci\u00f3 extreta de <a href=\"http:\/\/www.trailrunnermag.com\/\" target=\"_blank\">trailrunnermag.com<\/a><\/strong><\/div>\n<div class=\"g-unit\"><\/div>\n<\/div>\n<div id=\"gt-c\" class=\"g-section\">\n<div id=\"gt-form-c\">\n<form id=\"gt-form\" action=\"\/\" enctype=\"application\/x-www-form-urlencoded\" method=\"post\" name=\"text_form\"><\/form>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>C\u00f3rrer descal\u00e7 sembla haver-se convertit en un sistema de creences, amb el llibre\u00a0Nascuts per c\u00f3rrer com el seu llibre sagrat. En conseq\u00fc\u00e8ncia t\u00e9 els seus fidels, els minimalistes que usen sabates de cinc dits que sembla que tenen peus de granota i els corredors maximalistes que fan servir sabates de &#8220;plataforma&#8221; amb un drop molt [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2476,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[10],"tags":[122,118,120,119,65,121,123,49],"class_list":["post-2443","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenaments","tag-aquilles","tag-barefoot","tag-correr-natural","tag-descalc","tag-entrenament","tag-lesio","tag-reforc","tag-tecnica"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-Dp","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/02\/barefoot-running.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2443","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2443"}],"version-history":[{"count":28,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2443\/revisions"}],"predecessor-version":[{"id":2475,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2443\/revisions\/2475"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2476"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}