STEP 6 - HUARACE

Huarache is not bare, so similar,

run 5 miles with handmade sandal is hard,

but  their are perfect buddy for walking.

 

Keep walking!

In this landmark book of popular science, Daniel E. Lieberman gives us a lucid and engaging account of how the human body evolved over millions of years. He illuminates the major transformations that contributed to key adaptations to the body: the rise of bipedalism; the shift to a non-fruit-based diet; the advent of hunting and gathering; and how cultural changes like the Agricultural and Industrial Revolutions have impacted us physically. He shows how the increasing disparity between the jumble of adaptations in our Stone Age bodies and advancements in the modern world is occasioning a paradox: greater longevity but increased chronic disease. And finally—provocatively—he advocates the use of evolutionary information to help nudge, push, and sometimes even compel us to create a more salubrious environment and pursue better lifestyles.

STEP 5 - LEAVE ARCH SUPPORT SHOES

If you got metatarsal stress fracture, wait 6 week, thecartilages grow, and transform itself in new strong bones.

 

During those six weeks make sure that blood circulating in your foot.

 

Care with ice interval 10 min, make sure your body be sun exposed enough to synthesize D vitamin, if not ask dottor

For some D vitamin help!

 

Enjoy some book like this:;

STEP 4 -ROAD TO DROP ZERO

Our goal is barefoot.

With your 6mm drop you can do 5 miles/48 hours without problem, so, now you need zero drop. 

 

I began with Inov 8 Bare XF 210 and my evolution put me on Vibram 5 fingers Bikila LS, recently I bought the Bikila EVO with sole new shape "less arch support".

VIBRAM BIKILA LS

VIBRAM BIKILA EVO

INOV 8 BARE XF 201

STEP 3 - UP TO MAXIMUM MIELAGE

When glucose will finish, if you don't add it with diet, body will need 48 hours for restore his reserve, through grease burning. 

 

Tomorrow place your hammock, and rest!

Feel your body and increase gradually up to 5/6 miles, run 1 session every two days.

Five miles is near to maximum load for human body, glucose storage is enought for about one hour hard training, after that you must add some "sugar", dut it's wrong way to goal your fitness, if you push over that limit you are putting  on danger situatio yout tendons and other brittle part of your body.

You can choose model like Inov8  f-XLITE 195;

It’s drop is 6 mm,  just few less than your past of cushioned shoes.

 

Start running 2 miles every 2 days after first week start to increase mileage.

 

Most important you must begin with stretching your gastrocnemius!

STEP 1 - SHOES

CHANGE YOUR SHOES

YOU NEED  DROP LESS SHOES

Calf.

When we run, every steps we move our body up&down, step to step double body’s weight pull on your gastrocnemius that usually is sleeping....

 

The gastrocnemius is anchored to the foot through achille tendon, the bigger tendon of your body. 

STEP 2 - WHAT IS GASTROCNEMIUS?

If during transition you got calf cramps early morning, stop run, is first signal to got tendon inflammation.

Choose your perfect stair, and push heel down, only

down, if you can’t do it one foot, start at double.

A yoga_stretching session is also welcome, focus on your body and on  your diaphragmatic breathing.

DAILY STRETCHING

Keep calm;

breath.

And feel running spirit inside you.

Before you leave your arch_support_shoes you must know

important thing about your metatarsal bones.

 

Our foot is composed from 26 little bones, multitude

of tendons, ligaments and muscles, is not a static piece,

is alive!

 

Our foot growing, sometimes got broke, always

will be stronger.

 

Julius Wolff's law:

"If loading on a particular bone increases, the bone will

remodel itself over time to become stronger to resist that

sort of loading."