原文於部落格 http://ncuaska.blogspot.com/2010/06/ted.html --- ===以下是我自己翻译「赤脚泰德」的网站，内容有一点多。此篇网友暂勿转载。 版权属原作者 ted。=== So, you wanna start running barefoot? 所以，你想要开始赤脚跑步了吗? Firstly, before you begin, you want to evaluate what it is that is leading you to even accept the logic behind the concept of barefoot running. We all know that barefoot running has gotten a lot of attention lately. Much of it is valid and deserves your attention. 在开始之前，你有可能会想要知道，到底你怎麽会接受赤脚跑步呢？我们都知道赤足跑步 最近还蛮热门的，有很多讨论都还蛮有道理的，并且值得注意看看。 Yet, one must still ask: is this a viable option for me? 然而，还是有人会问：这是真的还是假的？ Before you answer that question, let me explain why I think barefoot or minimal footwear running may not be good for you. It is not good if you are thinking it is some sort of cure-all that only requires taking off your shoes and starting to run injury free without radical changes in the way you may have been thinking of running up to now. If your running strategy has been about very specific time or distance goals, and you have been willing to push through pain to injury, then I would caution you: your bare feet will not allow you to continue this way. 在你回答这个问题之前，让我解释一下，为何我觉得用赤脚或是极简鞋款来跑步，可能会 产生什麽问题。如果你不做一些慢跑的想法、姿势上的彻底改变，单纯觉得开始赤足跑步 就是一种无痛保证的万灵丹－相信我那绝对不是件好事。如果你慢跑的策略是强调时间上 、距离上的突破，而且你可以接受痛苦变成伤害，那我必须要警告你：你的脚不可能让你 一直这样干的。 Alas, the hallmark of my barefoot running philosophy is regaining connectedness, mindfulness, and presence in your running and in your body. 其实啊，我的赤脚哲学的特点，是让你重新找回连结性，警觉性，在你慢跑时你身体的存 在感。 Barefoot running is not about blocking or pushing through pain, or at least it shouldn't be. Rather it is about tuning-in to your own body's highly sophisticated set of integrated awareness systems, systems that communicate through feelings and senses that are being collected in real-time as you move. From my perspective, learning how to run well means learning how to tap into the feeling of running well, which more often than not requires baring the foot to get the full feel of what happens when you move. 赤足跑步并不是透过痛苦来去阻挡或是逼迫自己，至少它不该是这样。它应该是重新开启 你身体高度智慧的整合觉知系统，这个系统透过感觉与侦测器来沟通，在你移动的时候能 即时传达任何讯息。从我的观点来看，学着如何跑的更好，代表学着如何接近那种「跑的 更好」的感觉，而这不代表你一定要脱了鞋子才能够感受到。 However, even if you decide that barefoot is the route for you, take one step backward and realize you are most likely in the process of rehabilitating your feet and legs from years of being differently-abled, shoed, and cast. Atrophy, loss of range of motion, weakness, neglect, the foot has not been treated well lately. All the padding and support and protection has not led to stronger feet...sadly. 然而，就算你决定可以来赤脚看看了，你应该先来想想，你可能要经历一些重建的过程， 毕竟这些年来，你的双脚就像残废一样，被鞋子装着，然後放在一边。这让你的脚萎缩， 减少移动能力，脚虚弱了，被忽视了，可以说它实在过的不怎麽好。糟糕的是，所有的护 垫与支撑、保护，并没有让双脚变的更强健。 So, the first key is to start slowly, incrementally and avoid over-exuberance, avoid being driven by your ego. Think orchard growing, not fast food. Think lifetime of development and growth. Think joy. 所以，第一件重要的事就是慢慢的开始，渐近式的，不要太兴致勃勃、自我感觉良好。想 想果园里的水果吧，它们可不是麦当劳。想想生命的发展、成长，想想快乐的地方。 So, what are my secrets, what is it I share with clients who take my Introduction to Barefoot Running Clinic? 所以，我的秘诀是什麽？我与那些拿着指引，走入赤足诊所的病患分享了什麽? My goal is to get people to learn how to feel what good running feels like. I want them to develop a feeling for it. One of the primary feelings becomes an awareness of the texture and hardness of terrain and of impact. This awareness is the beginning. 我的目标是让人们学着：学着感觉什麽是良好的跑步感。我想要他们去发展这样的知觉。 其中一个重要的感觉就是，你开始感受到地面的材质、硬度与冲击感。这样的觉知只是第 一步。 To master this awareness, I have clients learn to move on hard surfaces first. Not focusing on distance or speed, I have my clients first walk and then trot on hard, fairly smooth surfaces. I work with them to focus on and begin to master three goals: quiet, quick, in balance. 为了学习这样的觉知能力，我让他们去学着在硬质的地面上移动看看。先不管距离或是速 度，我让他们先走走看，然後在这些硬且光滑的地面上小跑看看。我和他们一起实验，并 开始了解以下三个目标 : 安静、快速与平衡。 The Three Goals 三个目标 1. Master gentle, quiet, forefoot-centric landings, silent and smooth. 学习优雅、安静、前足着地、宁静且顺畅的进行。 Learn to move with no hard edges, no pounding, by learning how to have the impact of landing flow through the entire foot, starting in the forefoot and quickly spreading through the legs smoothly. Notice how silent your movement becomes. Imagine the movement of a big cat. Watch your dogs trot. Let them be models for tuned-in, flowing movement that wastes little energy on pound or sound. 学着不和地面硬碰硬，不重踩，学着如何把冲击分散在整个脚底上，开始用前足着地，并 快速的将冲击分散到整只脚下。你可以体验到，你的移动变的多麽的安静。想像大猫的移 动，看看你家的小狗如何迈步，流畅的移动，避免一些能量浪费在脚掌与地面的撞击上。 2. Quicken your cadence: Running in bare feet encourages this naturally. 加快你的步频 : 赤足慢跑自然会让你做的很自然 Some shoe runners are plodders. You can hear them coming. Lots of wasted energy on poorly timed impact. Quicker cadence ends up making sense when you realize that your ability to absorb and recoil energy through elasticity in your body dissipates quickly and is lost if not used. Learning how to get back in touch with the sweet spot of optimal recoil efficiency is easier to find when you can feel your feet, feeling that encourages a landing phase with foot more in line with your center of gravity (thinking about how you land if you jump down onto a hard surface in barefeet, not on your heels!). Overstriding is discouraged, nearly impossible barefooted. 有些动作沉闷又迟缓的跑者，你大老远的就可以听到它们趴达趴达的声音。大部份的能量 都浪费在不协调的冲击上。当你了解到，透过你身体的弹性，就能抵销冲击，吸收力量後 可产生足够的後座力前进时，快频的踏步对你来说变的相当自然，若不这样做，这些好处 就得不到了。当你可以明显感受到你的双脚时，学着找找後座力的效率甜蜜点就容易的多 ，这种感觉会鼓励你在足部着地时，与你的中心重力一致。(想像你是如何着地的，如果 你赤脚跳到一个硬质的地面上，你是不会用脚根着地的!)。跨的太大步会让你沮丧，并且 对赤足慢跑来说也是不太可能的。 3. Stable upright posture: balanced head, core engaged, unbent torso, the feeling of balance, relaxed, yet strong. 稳定笔直的姿势，头和身体是直线的 : 头部保持平衡，专注在核心肌群，躯干别在跑步 时前後摇晃，要感觉到平衡、放松但是仍强而有力。 I think that good running can be judged aesthetically. It should look good, not painful. When you see someone moving or running well, it looks smooth and fluid and graceful and efficient. The opposite looks painful, when someone is hunched and stiff, robotic and plodding. Indeed efficient running is tall and stable, the upper body acting as the fulcrum from which the legs and arms can move freely with a serious lack of bouncing or swaying of the head. 我觉得良好的慢跑动作，也可以从审美的观点上来判断。看起来要很自在，而不是很痛苦 的感觉。当你看到有人移动或是跑起来很不错的时候，它必定是流畅、优雅并有效率的。 相反的，当一个人缩成一团、僵硬无比、像个机器人并蹒跚而行的时候，想必看起来是很 痛苦的。有效率的慢跑动作是正直且稳定的，上半身的驱干像是个稳定的支点一般，脚部 和手部自在的移动，头部也不会上下左右的晃动。 Ultimately my coaching goal is to help people perfect what I call a persistent hunt trot...a gait not purely about speed, but about smooth, flowing, efficient, sustainable movement, movement that leaves you ready to hunt or play another day. 我最终的目的是帮助人们更加完美，我叫它「持久猎杀小跑步」，这种步法不是为了速度 ，应该说是一种行云流水般，有效率并能长时间的移动，让你每一天都能随时做好猎捕或 玩耍的准备。 Barefooting itself is all about mindfulness and presence. Running like an upright Primate, not like a Robot. Aware of your body and your environment AT ALL TIMES. 赤足本身代表全然的注意与临在。像个灵长类动物，不要像个机器人般。在任何时候，都 要觉察你的身体与外在环境。 Listen to your body...learn to hear what it is telling you. Adjust accordingly. Advance accordingly. 倾听你的身体，学着倾听他告诉你的讯息，如是来调整与进步。 ------末後感想 我知道有很多人会担心，赤足会踩到什麽鬼东西，这是一定的! 当你脱掉鞋子的时候，你得要考虑到这种风险， 但是你有眼睛，你可以避开那些明显的危机。 PU跑道没有那麽天然，但是我觉得是不错的开始， 毕竟跑道上的危险物相对较少，尤其在前几圈也请你务必仔细瞧瞧， 尽量不要在黑夜时赤足跑步(虽然我也干过)，尖刺物品因为无法反光，你的确有可能踩到 这个我倒不是那麽担心，我担心的是踩到蟑螂...上次就差一点踩到。 请保持一个观念，脱了鞋子自己就要警觉且负责，没有人能保证赤足跑步是100%安全的! 国外有一些跑者，赤足之後造成了更多的问题，主要是在新的使用肌肉群没办法跟上， 这些出问题的人，反而是有经验的跑者，因为他的心肺强，但并不代表他的的新肌肉 可以马上跟上，最脆弱的地方往往最早爆掉，可谓善泳者溺。 我目前可以在pu上跑到5km，跑完没有什麽感觉，但是前几次都还蛮累的。 预计往8km迈近。 目前可以赤脚走石板路上承天寺，石板路的状况比pu跑道更多，地形也是3d的 脚底板、足弓、要承受更多未知的角度的变化。 第一次爬上，下 再+了一点往善息寺的路，回到家脚并没有太惨，但是超想睡 想必是做了过多的脚底按摩 XD 昨日再试一次，一下就抵达寺庙入口，比想像中进步的还快。 我并不鼓励大家一开始就试爬山路，山路要更多的警觉性，山路也有湿滑的石块 也更磨脚皮，因为石版中有一些增加磨擦力的…矿物质? 此文并不全然鼓励你脱掉鞋子在路上乱晃，反之是提醒该注意的事， 与一些赤足的心得尔。希望有兴趣的人也一起讨论~ -- http://ncuaska.blogspot.com --

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