Nā Holo Holo Barefoot a me ka ʻepekema ma hope o ia

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ʻO ka holo wāwae wāwae kahi mea a nā kānaka i hana ai i ka lōʻihi o ko mākou hele wāwae ʻana i luna, akā ʻo ia kekahi o nā ʻano ʻoi loa o ka ʻoi loa a me ka wikiwiki e ulu ana i laila. ʻO ka mea mua, aia nā wāwae wāwae wāwae wāwae ʻole o Mekiko ʻo Tarahumara Indians a me nā elite Kenyan e holo nei. A laila, i ka makahiki 2009, he puke kūʻai maikaʻi loa: Hānau ʻia e Holo na Christopher McDougall. I kēia manawa, kēlā mau kāmaʻa leʻaleʻa nānā wāwae wāwae-hoʻoilina-ʻike ʻoe, nā mea me nā manamana wāwae-e kau nei i nā wahi āpau. He mea pono ke ho'āʻo ʻia ka holo wāwae wāwae ʻole-a i ʻole he kumu no ka hoʻomaʻamaʻa ʻana me nā kāmaʻa hou?

Pōmaikaʻi Holo wāwae ʻole

Holo nā mea holo he nui i ka holo wāwae wale ʻana i ka kaila ʻole i ka wāwae o ka mua a i ʻole ka midfoot ma mua o ka heʻe kuʻekuʻe-ʻike i ko lākou ʻeha a me nā ʻeha. ʻO ia no ka holo wāwae wāwae ʻole, ka mea e koi iā ʻoe e hele i nā pōkole pōkole a pae i ka pōpō o kou wāwae (ma kahi o kou kuʻekuʻe wāwae), e ʻoi aku ka maikaʻi o ka hana ʻana o kāu physiology, ʻoi aku ka maikaʻi o ka pale ʻana i ka hopena o kou wāwae e kū ana i ka honua, wahi a Jay Dicharry, he physiologist hoʻoikaika kino me ke Kulanui o Virginia Center for Endurance Sport. ʻO ia ke ʻano o ka emi ʻana o ke kuʻi ʻana ma nā kuʻekuʻe wāwae, nā kuli a me nā ʻūhā, e ʻoi aku ka maikaʻi o ka holo ʻana, wahi a Dicharry. Hāʻawi ia i kou mau wāwae i ke kūʻokoʻa e neʻe e like me ka mea i manaʻo ʻia ai, ka mea e unuhi i ka maʻalahi a me ka ikaika o ka wāwae, a me ka hoʻomaikaʻi maikaʻi a me ke kūpaʻa.

ʻOkoʻa, nā kāmaʻa holo o kēia wā e hoʻopaʻa i nā wāwae a "hoʻokau i kahi marshmallow squishy nui ma lalo o kou kuʻekuʻe," ʻo ia ka mea e pae ai i ko mākou mau kuʻekuʻe wāwae, e hoʻomaka ana i nā pilikia he nui, e ʻōlelo ʻo Dicharry. ʻO nā kapuaʻi ʻoʻoleʻa hoʻi e hoʻemi i ka hiki o nā wāwae ke wili. ʻOiai ke ulu nei ka ʻimi noiʻi e hōʻoia ana i nā pōmaikaʻi o ka holo wāwae wāwae ʻole a me ke ʻano holo wāwae ʻole, ʻaʻole naʻe ke kiure inā he ala maikaʻi loa ia i kāu hoʻomaʻamaʻa holo. Inā makemake ʻoe e hoʻāʻo, e hoʻomaka lohi a hāhai i kēia mau kulekele.

Nā Holo Holo Holoheu

Ma mua o kou ho'ohehe'e 'ana i kou mau kāma'a a i 'ole ke kālele 'ana i nā kāma'a nani, 'elima mau manamana wāwae, e ho'omaka e ho'ā'o me ke ku'i wāwae mua ma kāu mau holo ma'amau me kou mau kāma'a ma'amau. He mea ʻē a ʻeha paha i ka wā mua a ʻike paha ʻoe i kahi hoʻoikaika hou a i ʻole ʻeha i kāu mau keiki bipi. ʻOiai ke hoʻokolohua nei ʻoe, e hoʻolōʻihi i ka manawa holo ʻole i hiki ke kāmaʻa ʻole e kūkulu i ka wāwae a me ka maʻalahi. Ke ʻoluʻolu ʻoe i ka ʻenehana holo hou, e hoʻāʻo i ʻelua o nā mea holo wāwae wāwae ʻole, e like me ka mea hou. Nike Free Run+ a i ʻole ka Koena Hou 100 a i ʻole 101 (loaʻa i ʻOkakopa). E lohi i nā kāmaʻa hou-ʻaʻole iʻoi aku ma mua o 10 mau minuke i kāu huakaʻi mua. E hoʻonui i kou manawa i 5 mau minuke a hiki i kou holo ʻoluʻolu ʻana i kāu ala maʻamau-hiki paha i ka 6 a 8 mau pule. I ka wā i ho'opa'a 'ia ai ka wāwae hou, e no'ono'o e ne'e aku i ke keiki po'o lima manamana wāwae o nā kāma'a kāma'a 'ole. Vibram FiveFingers (hoʻāʻo i ka Kīʻī, hele maʻalahi ia).

"Hiki i kekahi poʻe ke hoʻolei i ko lākou kāmaʻa i ka ʻōpala a holo ʻoluʻolu me ka wāwae ʻole no ke koena o ko lākou ola," wahi a Dicharry. "Hiki i kekahi ke holo wāwae ʻole i hoʻokahi manawa a loaʻa kahi haʻihaʻi koʻikoʻi ma ko lākou wāwae." ʻO ka hapa nui o mākou e hāʻule i kahi ma waena a hiki ke pōmaikaʻi mai ka ʻenehana, wahi āna. Akā pono ʻoe i nā kāmaʻa kūpono a pono e hana lohi: e hoʻonui ana i ka ikaika o ka wāwae a me ka maʻalahi, e kīloi ana i nā kaula Achilles a hoʻoponopono i kēia ala hou o ka holo.

Nā kāmaʻa holo wāwae hehi wāwae

E hele maoli ana nā hui kāma'a i ke kūlanakauhale me nā laina māmā, nā kāma'a uber-flexible e hana like me nā wāwae wāwae'ole. ʻO ka mea ʻoluʻolu inā he holo ikaika ʻoe, ʻaʻole paha ʻoe e hoʻololi i nā māka e loaʻa ai kekahi o kēia. Manaʻo e ʻike i ka pahū ʻana o nā hiʻohiʻona hou ma nā papa hale kūʻai e hiki mai ana i ka pūnāwai, me nā hui e like me Saucony, Keen a me Merrell e komo ana i ka hakakā. I ka manawa e hoʻohana aiʻoe i ke kuʻekuʻe wāwae hou aku i kou mau wāwae, e hoʻomakaʻoe e komo i kou mau kāmaʻa holo ma nā wahi āpau - 'oluʻolu lākou. A ma hope e mākaukau paha ʻoe e hele wāwae wāwae i ka pāka: E kīki i kou kāmaʻa a holo i kahi manawa!

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