CHẠY CHÂN TRẦN: CƠ SỞ KHOA HỌC VÀ LỢI ÍCH SỨC KHỎE TỪ QUAN ĐIỂM TIẾN HÓA

Abstract

 Barefoot running is a natural form
of movement that has existed for millions of
years throughout human evolution. This article
aims to analyze the scientific foundations of
barefoot running, including evolutionary biology,
physiology, and biomechanics, while also
providing practical guidance for safe and effective
implementation. Modern studies indicate that
barefoot running can help reduce the risk of injury,
enhance muscular strength, and optimize running
performance particularly when landing on the
midfoot or forefoot, which helps lower stress on the
knees and spine while improving shock absorption.
However, transitioning from shod (shoe) running
to barefoot running should be approached with
caution to avoid issues such as Achilles tendinitis,
calf muscle soreness, or soft tissue injuries. This
paper synthesizes the latest scientific research
and offers practical recommendations to help
runners adopt this method safely, effectively, and
in alignment with natural human biomechanics.