FVPT Running Blog - Training for Marathons, 5Ks, Injury Prevention

The Theory of Lactic Acid

2010-02-23T00:06:00.004-05:00

The production of Lactate (or lactic acid) occurs when we reach our aerobic threshold. In other words, this is the point in which we cannot consume enough oxygen to maintain our current level of exertion. Recent research shows that lactic acid is not bad, but rather helps the body get rid of acid . The story is actually quite complicated, but I will do my best to explain. Also click here..

During exercise, muscles produce acid in the form of H+ ions mainly due to the hydrolysis of ATP!! This is not lactatic acid!!!! To provide energy, muscles break down glucose to form pyruvate. Below the aerobic threshold, oxygen drives the degradation of pyruvate to form carbon dioxide (in the mitochondria). During this process, oxygen is reduced to water--which is most important for maintaining proper pH. The major point: This reaction consumes 2 H+ ions (in H2O) helping the muscles maintain a proper pH during aerobic exercise.

Above the aerobic threshold, more H+ is produced than can be used for oxygen reduction. Therefore, the pH in your muscles decreases (more acidic) and you begin to cramp. However, lactic acid comes to the rescue. Additionally, under these conditions, more pyruvate is produced than can be broken down into carbon dioxide (by mitochondria). So, there is too much H+ and too much pyruvate. Your body adds an H+ to pyruvate and produces lactatic acid and actually raises the pH (makes it more basic)!!! So, creation of lactic acid actually counterbalances the increase in acidity due to anaerobic exercise. Lactate then gets transported out of your muscles with an H+ (to balance the charge), further lowering the acidity.

Why doesn't the H+ just get transported out of the muscle directly? If this happened, your whole body would lower its pH as a result of your exercise and resulting in acidosis and most likely shock.

Workshop Announcements: Learn for Charity!

2010-02-03T12:00:00.006-05:00

Aaron Groen, PhD will be teaching two workshops this Spring for charity. ALL of the proceeds from these workshops will be donated to the Leukemia & Lymphoma Society (LLS) as a fundraiser for Jen Chapin, a Team in Training (TNT) participant and mentor. Jen, a Bristol resident, is training with TNT to run the 2010 Mayor's Marathon in Anchorage, AK on June 19th. She must raise over $5000 for the LLS's Connecticut Chapter to compete in Alaska. Her goal is to raise $6500 in an effort to further the LLS's mission of curing blood cancers by 2015. Visit Jen Fundraising Website by clicking here. GO TEAM in TRAINING!

#1 - Running Form and Nutrition - $30
March 13, 2010, 2pm-5pm, 2pm-5pm Farmington Valley Physical Therapy, 112 South Main St., Unionville, CT 06085

Course Description: Your body is fueled by food so shouldn’t the best nutrition be part of your training regimen? In this workshop you will learn how to maximize your performance by eating the foods you need most, and avoiding the foods you don’t. Students will also learn about the technique of running through a video-analysis of each student. An emphasis will be placed on nutrition and its general influence on metabolism and performance during training cycles. This workshop includes a running video-analysis of each student.

#2 - Running Form and Common Running Injuries - $30
April 10, 2010, 2pm-5pm Farmington Valley Physical Therapy, 112 South Main St., Unionville, CT 06085

Course Description: An in-depth analysis of running form as related to common running injuries. Students will learn about the technique of running through a video-analysis of each student. The course will focus on how changes in running form and training schedules can contribute to common injuries. Some injuries discussed include the Sacroiliac Joint (SI Joint) Dysfunction, Knee/ACL injuries, Iliotibial band (IT band), and plantar fasciitis.

To register by phone and credit card, call 860-673-0223.

To register by mail, enclose the name of the registrants, contact information including phone number and email, and payment by check in the amount of $30 per person made out to FVPT to:

FVPT, 112 South Main St, Unionville, CT 06085

The Myth of "Carbo-Loading"

2009-07-14T22:54:00.012-04:00

Eating large amounts of carbohydrates before a race or workout (aka "Carbo-loading") is a complete waste of time! After all, you would not assume that by sleeping 5 days straight you would now be able to stay up for 5 days straight? Why would you assume that by eating large amounts of carbohydrates 3-4 days before a race, you would fill up your glycogen stores? Most of us are cutting down our milage the week or 2 before the big race and the lighter load will create extra nutrients for your body. Adding more carbohydrates to your data will create a larger excess of glucose, which gets converted to fat. You can only increase your glycogen stores only when your body is ready to do so.

Research has shown that high levels of glucose consumed during rest does not get converted to glycogen (Am J Physiol. 1989 Nov;257(5.1):E697-703 ). How do you get glycogen, you ask? Well, only when high levels of lactate are present, through a pathway called the Cori Cycle (see below).

So what does this mean for us runners? If you want to build your glycogen store, eat carbohydrates soon (1-2 hours) AFTER you run. The consumed carbohydrate will replace the need for lactate to supply your body with the needed glucose. The glucose formed by lactate will then convert to glycogen. Therefore, the longer or harder you run, the more lactate you produce, the more potential you have to build up glycogen stores (if you eat at the right time). Real "Carbo-loading" can only happen over the course of months and not 3-5 days before your big marathon.

Additionally, the same study showed that galactose incorporated more quickly into glycogen than glucose. Thus many of those high carbohydrate drinks which contain extra glucose (as the carbohydrate source), will just be converted to fat. Galcatose is contained in many dairy products (such as milk). So, if you want to "Carbo-load", drink some milk right after you run!

July 14 Group Run!

2009-07-14T22:51:00.002-04:00

Today we went out for a 4.5 mile run. The weather was perfect. Hope to see you next time at 6 (therunsclub.com).

07/14/2009 Route
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June 30th Group Run

2009-07-01T02:00:00.004-04:00

We had two surprises this week. First, the newspaper sent out a photographer and we had a photo shoot. For a brief period of time, we were running superstars; modeling our running form up and down the trail. Second, someone new showed up to our group!
We beat the rain storm and ran over 6 miles! Hope to see you next time at 6pm. (www.therunsclub.com).

6/30/2009 Route
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FVPT Runner in the News!

2009-07-01T01:58:00.007-04:00

Patrick Kral, a regular FVPT Runner, ran over 12 miles carrying the Olympic torch to mark the beginning of the Special Olympics! Below is a picture of him (bottom picture on the left) that was featured in the Danbury News Times carrying the torch. Good job and Congrats!

Core Strength and Overall Fitness

2009-06-25T00:17:00.011-04:00

Why would anyone focus so much attention on one part of the musculoskeletal system. It seems short sighted and superficial. While great toe strength is important, I think there is more than "one key muscle system" needed for running.

So why such an emphasis on core stregnth training? How does one even define core strength training? So I googled "core strength training" and "running" and the first hit was Core Strength Training Exercises at the site, Running Planet. Sounded promising. It listed eight exercises that worked "the core": seven crunches and one stabilization exercise that emphasized the tucking the pelvis with the abs. So am I to take this to mean that core = abs? To be a better runner, the key is ab strength?

This concept of core strength is absurd. The abs are the key to running as much as the big toe, your left hamstring, your right shoulder, etc. The key to good running is well balanced strength and coordination.

Working the abs alone creates an imbalance. Abs flex your torso forward (and rotate but that is for another discussion). Overworking your abs while ignoring all the rest of your core creates and reinforces a bent forward and slouched posture. Your core really consists of the abs, back muscles, pelvic floor muscles, and the nearly always forgotten psoas muscle (pronounced so-az). You need not only to be strong, but be able to coordinate all these seemingly opposing muscles to create balanced, stable, yet flexible torso.

A New Way to Look at Running Efficiency

2009-06-25T00:09:00.002-04:00

People use the word running efficiency instead of correct running form because there is the belief that there is really is no "correct" way to run. However, there are some factors that are associated with faster running. In fact, there are many people in the US and the world who spend their lives researching precisely what makes up running economy.

Running economy is a term used to describe how efficiently a runner can use their body to generate speed. The more efficient your body converts oxygen that you breath in into speed, the higher your running economy. Sports scientists at the Research Institute for Olympic Sports in Finland measured many factors related to speed and their correlation with running economy including:

VO2max
Stride Length
Stride Frequency
Speed Range (the difference between the lowest and highest speed an athlete runs during a given distance)
Maximal Running Speed
Ground contact time (the amount of time your feet spend on the ground with each step)

The authors found that the ONLY FACTOR THAT CORRELATED WITH SPEED WAS GROUND CONTACT TIME. VO2 max, stride length, speed range, etc did not correlate with speed. The more time runners spent in the air (i.e. the less time they spent on the ground), the faster they went.

So what does this mean? As Dr. Romanov of Pose-Tech running stresses: Pick up your feet!! Run lightly and gracefully. Clunking on the ground is not associated with faster speeds so concentrate on the upward movement and not the actual steps you take.

June 23, 2009 Group Run

2009-06-24T00:00:00.005-04:00

We had a great 6.9 mile run today which began with a quick interview of our runners for an article which will feature The Runs Club in Connecticut Life and ended with ice cream for all! Some of us even got a little wet by jumping into the the Farmington River!! We had everything today! Hope to see you out next time! (Tuesdays at 6PM; www.therunsclub.com)

06/23/2009
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Group Run on June 9, 2009

2009-06-09T23:22:00.002-04:00

Though the thunder crashed earlier in the day, the rain held up for a couple of hours in the afternoon and 5 dedicated runners ran a 5 mile trail run. Hope to see you there next week, Tuesday at 6pm. (www.therunsclub.com)

06/09/2009 Route
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Save Energy and Money Running Barefoot

2009-06-01T00:11:00.011-04:00

Many years ago shoe companies began a strong marketing campaign to sell shoes to a large growing population of recreational runners. Interestingly, these companies now contribute to a greater than 20 billion dollar industry.

Now, there is another effort to convince runners that barefoot running is best. However, marketing has continued from Born to Run by Christopher Mcdougall to Vibram-5-Fingers (about $70.00) to Barefoot Ted selling sandals made of twine and rubber for $70.00 (BarefootTED) (FYI not too long ago they were selling for $20, before the Born to Run "marketing" book came out).

If you want to try running barefoot, run barefoot. You do not need to spend $70.00 and pay for someone else's yacht! Minimally, you can wear aqua socks which you can buy from CVS for $3.00-$5.00.

Running barefoot is biomechanically different from running with shoes. Increasing evidence shows that the biomechanical adaptions associated with barefoot running (compared to runners with shoes) lead to fewer injuries and a lower energy cost (Barefoot Reference). (Yeah you read that correctly, you will spend less energy running when you run barefoot.) Why (you ask)? In short, more studies need to be done. However, I would guess that barefoot runners would have developed more awareness and perception of when their feet hit the ground. This improved coordination would minimize pounding and pushing on the ground, both of which waste energy and cause injuries. Thus, barefoot runners most likely spend most of the time in the air (feet off the ground).

Perfect Form Running Clinic Featured in Newspaper!

2009-05-30T20:09:00.005-04:00

Our running clinic was featured in the Friday edition of Waterbury Republican-American. Click the image above or here for a link to the article! We will be having another clinic sometime later in the summer. Email running@fvpt.com to be placed on the waiting list.

Tuesday Group Run, May 19, 2009

2009-05-19T23:36:00.005-04:00

We finally had such a beautiful day for running that we ran 2 runs!!! Yes, Summer has began! As a big group, we ran an easy 3 miles for our first run. Then our second group continued to run a tempo run for 2 miles at 5K pace. We closed with a nice mile warm down. Hope to see you out next time!!!

Over-Training

2009-05-17T23:16:00.004-04:00

Whenever you begin training for a particular goal, remember to let your body recover. Becoming an improved runner should not be a painful experience. During your workout routine, you should never feel so much discomfort that you wish you could just stop. Though many people get the wrong impression due to improper training routines, running and getting back into shape should not be painful at all. If it does hurt, you are doing something wrong or pushing yourself too hard. Improvement is incremental and slow and over-all fitness happens over the long-term. Fitness is not only defined by your ability to run a particular pace, but ALSO how well you feel when you run this pace. So, if your running a 6 minute mile pace and you are huffing and puffing, you are not fit enough to run this pace and your body is telling you to slow down! Huffing and puffing is a clear sign that you are pushing yourself hard! SO, do yourself a favor and LISTEN to your body and train yourself the right way before you go pushing yourself harder than you should!

Tuesday Group Run 5/12

2009-05-14T00:03:00.003-04:00

We had two runners who came out after the rain had stopped. The weather was perfect and we went out for about an hour down the Farmington Bike path. Hope to see more of you out next time! (Tuesdays at 6PM; www.therunsclub.com)

Perfect Form Running Clinic for Charity!

2009-05-05T10:30:00.003-04:00

I am teaming up with the West Hartford Chapter of Team in Training to raise money for the Leukemia and Lymphoma Society (LLS). We will be holding a special running clinic on Saturday May 16, 2009 from 9:00 am - 12:00 pm to benefit the LLS to support research for those with blood cancers. I've got some great new material to present at this clinic so there will be something to learn for everyone, event those who have taken Perfect Form Running Clinic Before. Below is a description of the clinic. Proceeds from the May 16 clinic go to LLS and Team in Training.

Training errors and bad running form both contribute to the high rate of injuries among recreational runners. Reports indicate that approximately 65% of runners develop an injury each year, many of which could be avoided. Learn how to increase your performance and decrease your chances of injury using the training theory of how to design an efficient plan to improve your fitness and speed as well as the proper running technique and footwear. A video will be shown on running form analysis, running drills, introduction to dynamic stretching and more. Open to runners of all levels. Wear comfortable running clothing appropriate for the weather and an old pair of running shoes for wear pattern analysis. Please include shoe size when registering.

Clinic will be held May 16, 2009, from 9:00 am - 12:00 pm at FVPT's Unionville Office for a fee of $25 per person. Call 860-673-0223 to register by credit card or for more information about the registration process.

Can't make this date? There are still a couple of slots open in the May 23rd, 10 am - 1 pm clinic. Call to register.

Stop Spending Money....Start Thinking

2009-04-25T11:57:00.005-04:00

Lets spend some time talking about running shoes. What is the best shoe to wear? How much cushioning do we actually need? Should I believe all the claims marketing companies print? Researchers specializing in sports biomechanics have actually already answered these questions.

Research has not shown the superiority of expensive shoes! In fact, in one study, wearing shoes that cost more than $95 was associated with a doubling of risk of an injury. A study that looked at 4358 runners found that those who wore shoes that cost more than $95 had a 123% greater chance of having an injury than those runners who spent less than $40 on shoes (Marti B. Relationship between running injuries and running shoes - Results of a study of 5000 participants of a 16 km run - The May 1984 Berne "Grand Prix". In: Segesser B, Pforringer W, eds. the shoe in sport. Chicago: Year Book Medical Publishers, 1989: 256-65). Now what does that mean. STOP SPENDING MONEY AND START THINKING ABOUT HOW YOU RUN. Shoes do not make the runner.

The average runner has up to an 80% chance of becoming injured in any given year DESPITE advances like thrust enhancers, gel pods, air chambers, progressive-rate polymer columns, variable-density-foam mid-sole platforms, even metal springs buried inside the heels of high tech running shoes. My advice, be frugal (and skeptical) when shopping for next pair of training shoes and buy the shoe that fits you best and lets you feel your running.

Tuesday 4/21/09 Group Run

2009-04-22T23:52:00.005-04:00

It was raining all afternoon, but right before 6:00pm, we got a break and three determined and hardy runners started on second weekly Unionville group run. We ran a little less than four miles heading West down the Canal Bike Path. We hope to see more of you there next week.

May Perfect Form Clinic Announced

2009-04-22T22:31:00.002-04:00

Training errors and bad running form both contribute to the high rate of injuries among recreational runners. Reports indicate that approximately 65% of runners develop an injury each year, many of which could be avoided. Learn how to increase your performance and decrease your chances of injury using the training theory of how to design an efficient plan to improve your fitness and speed as well as the proper running technique and footwear. A video will be shown on running form analysis, running drills, introduction to dynamic stretching and more. Open to runners of all levels. Wear comfortable running clothing appropriate for the weather and an old pair of running shoes for wear pattern analysis. Please include shoe size when registering.

Clinic will be held May 23, 2009, from 10:00 am - 1:00 pm at FVPT's Unionville Office for a fee of $35 per person (or $50 if registering two people). Call 860-673-0223 to register by credit card or for more information about the registration process.

First Group Run in Unionville!

2009-04-15T22:01:00.007-04:00

Yesterday was great. We had our first group run in Unionville Center. After a light warm up jog, we stopped for some dynamic stretching and then took off down the canal bike path heading east. We followed the bubbling Farmington River, ran through a mural-painted tunnel, and onto some unpaved trail that massaged our feet and challenged our ankles. We did about 4 miles at 9 min pace this time. All in all, a great fun run. Next week we hope to see more of you out there Tuesdays at 6 pm. See http://www.therunsclub.com/ for more information.

04/14/2009 Route
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No Bending

2009-04-13T00:46:00.003-04:00

Do not bend at the waist. This one of the most common problem runners have. If you bend at the waist, your center of mass will move back, your shoulders will slope down, and you neck will arch forward. All signs of bad posture. You need to keep your shoulders aligned with your hips and your ankles. This keeps all of your weight in one place and takes the load off your feet.

To prove how much harder it is to run with a bend. Try jumping up and down when you are bending at the waist. Now try with a larger bend. Now try with no bend. Which is easier? Now go run!!

Perfect Form Running Clinic Sold Out

2009-03-19T23:02:00.006-04:00

The Perfect Form Running clinic scheduled for April 4th, 2009 is now SOLD OUT. Because of popular demand, I will hold another in late spring or early summer. Feel free to email me at running(a.t)fvpt.com or contact me through Farmington Valley Physical Therapy to be placed on the waiting list for the next clinic.

Running Forward

2009-03-18T14:41:00.001-04:00

WHENEVER YOUR FEET AND LEGS ARE OFF THE GROUND, MAKE SURE THEY ARE MOVING FORWARD!

Most people allow the momentum of the ground to swing their feet/legs backwards behind them. How can you move forward, when your feet/legs are swinging behind you? This will drag the rest of your body back and slow you down, making you tired.

So, instead, the minute your foot is picked up off the ground drive it forward: DO NOT ALLOW IT TO DANGLE BEHIND YOU!! You may not go any fasters, but you will notice that your cadence will increase, your stride will shorten, and you will be able to go, go, go…longer, like the energizer bunny!

Running on Egg Shells or Hot Coals

2009-03-13T21:01:00.005-04:00

Huh? What does this mean? You have probably heard many coaches say that elite runners run as if they are running on hot coals or on top of egg shells (that you don't want to break). What does this really mean besides the obvious of picking your feet up really fast. It also means that you want to minimize the force you push with your feet into the ground.

If you have the correct form, you should no longer be supplying a force with your feet on the ground. If you do, you are wasting energy. You should be picking your feet up and actively moving them forward, then passively letting them fall to the ground (when they are below or slightly in front of you) and once on the ground, you should minimize the time that they are on the ground and not allow them to move too far behind you. In other words, all of the active motion (with your muscles) occurs when your feet are off the ground. With this, you will only have the weight of your body on your feet, and if you are light enough, you will not crack those eggs. (Elite runners run this way, but additionally they can pick their feet up much, much, much faster than you).

Running Group at Farmington Canal Bike Path

2009-03-11T13:14:00.000-04:00

I am starting a group run for all levels Tuesday evenings at 6:00 pm. Runners meet at the intersection of the Farmington Valley Canal Bike path at Route 177 (South Main St, Unionville) in the FVPT parking lot. Our first meeting will be April 14th. I look forward to seeing you there.

Upcoming Perfect Form Running Clinic

2009-01-26T01:04:00.001-05:00

Training errors and bad running form both contribute to the high rate of injuries among recreational runners. Reports indicate that approximately 65% of runners develop an injury each year, many of which could be avoided. Learn how to increase your performance and decrease your chances of injury using the training theory of how to design an efficient plan to improve your fitness and speed as well as the proper running technique and footwear. A video will be shown on running form analysis, running drills, introduction to dynamic stretching and more. Open to runners of all levels. Wear comfortable running clothing appropriate for the weather and an old pair of running shoes for wear pattern analysis. Please include shoe size when registering.

Clinic will be held April 4, 2009, from 10:00 am - 1:00 pm at FVPT's Unionville Office for a fee of $35 per person (or $50 if registering two people). Call 860-673-0223 to register by credit card or for more information about the registration process.

Run Faster

2008-12-21T22:55:00.009-05:00

Are you running out of time to run? Can you run at least 20 miles per week? Do you want to run faster? If you answered yes to all of these questions, then you are ready to think about more technical training. This work-out schedule is very efficient and will make you improve, but also keep you injury free!!!!

Follow these guidelines: A-B.

A) Start by:
1) Run a timed ½-mile as quickly is possible. This is your FAST PACE.
2) Run a timed long distance run—whichever long distance with which you are comfortable. This is your DISTANCE PACE (avg. per mile).

B) Rules
1) Less is more!!!
2) Run your FAST PACE for as long as you can keep it up, comfortably. For example, start with ¾ mile or 1 mile. This is your work out for the day (after 1 mile warm-up and 1-mile warm down, of course).
3) Repeat #1 3 times during the week.
4) Increase the distance of FAST PACE run when you feel comfortable running this pace at this distance.
5) Run 40-50% of weekly mileage (not counting warm-up or cool-down) at FAST PACE.
6) Run one distance run at DISTANCE PACE to complete the rest of your mileage for the week (50-60%).
7) When you feel COMFORTABLE running 2-3 miles at the FAST PACE, time yourself again on the ½-mile to obtain a new FAST PACE and start over again!!
8) In the beginning (see below), be sure to take a day off in between work-outs to allow your body to adapt. After a week or so, your legs should have more spring, as you will be minimizing the abuse on your legs by removing long, slow runs from your training.

For example, here are 2 work-outs:

Work-out #1 (Beginner)
Day-------->Pace-------->Miles
Sunday----->Fast-------->¾ mile
Monday----->Break------->Break
Tuesday---->Fast-------->¾ mile
Wednesday-->Fast-------->¾ mile
Thursday--->Break------->Break
Friday----->Distance---->2-4 miles
Saturday--->Break------->Break

Work-out #2 (Advanced)
Day-------->Pace-------->Miles
Sunday----->Fast-------->2 miles
Monday----->Fast-------->2 miles
Tuesday---->Fast-------->2 miles
Wednesday-->Fast-------->2 miles
Thursday--->Break------->Break
Friday----->Distance---->8-12 miles
Saturday--->Break------->Break

Good luck and Run Faster!!!

Relaxing Abs

2008-10-05T02:26:00.006-04:00

When you run, you want ALL of the muscles that are not directly responsible for running (and breathing of course) to be as relaxed as possible. This includes your abdominals.

Most of the people you see on the covers of most running magazines in America show washboard abs when they run. Their abs are contracted. WRONG!!! Most Kenyans who run appear to have a protruding belly. Their abs are relaxed. CORRECT!

Next time you see a young baby who can walk, you will notice 2 things: 1) He/She will walk on the balls of his/her foot AND 2) Her/his belly will protrude (relaxed abs). Our "must-be thin" culture will teach this baby to suck in its belly and contract its abs!!!! BAD!!! BAD!!! BAD!!!

So, how do you relax your abs?

Not very easily. It takes practice...and muscle control. One must try to first control your abdominals by pushing your belly out and in. If you practice this enough, you will quickly find that the relaxed state is not the sucked in position. Next time you go on a run, try relaxing, moving, or even just changing the position of your abs...eventually you will want to completely relax them. You will find breathing easier and you'll run faster!!! I promise you!

Contracted Abs

2008-10-05T02:07:00.003-04:00

Running is a good way to loose weight! Yes, we have all heard that before!

In fact, most issues of Runner's World tell us this fact and to back it up, they usually show someone with skinny, flat washboard abs on the cover.

Being thin and fit is good, however, If your stomach looks like a washboard, you are contracting your abdominals. You should not do this, as your abs should be relaxed and thus your belly should protrude (even if you have no fat near your belly).

Why do people contract their abs??? Most of us are ashamed of our bellies and want to "suck" it in.

CONTRACTING YOUR ABS, while making us look more skinny, DOES 5 THINGS:
A) Forces you to flatten the natural curve of your lower back.
B) Forces you to round your shoulders.
C) Forces you to bend at the waste.
D) Moves your center of mass inward.
E) Makes it impossible for you to breath deeply

And when you run....contracting your abs will make it harder for you to run faster!

Nike Unfree

2008-02-22T01:10:00.004-05:00

NikeFree is now on its 7th version of its "free" shoe, which is supposed to be like running barefoot. However, as the versions have progressed, the freedom was suppressed! For example, version 7.0 no longer has a flexible inner arch, most likely to provide more support. Additionally, the heels of each version have progressively gotten higher and higher (i.e. more cushioned). This shoe is pretty much the same as any other Nike shoe.

Though, Nike's 1st version of Nikefree was a far cry from running barefoot, at least it was completely flexible in every direction.

IN SUMMARY: if you want to run barefoot, but feel like you need something around your foot (cold climate, broken glass, etc), I would recommend using Aquasocks. You will save $70.00 and as along as you don't buy them at WalMart, you also won't be supporting sweatshops!

Barefoot Running

2008-02-22T00:52:00.003-05:00

Most people think barefoot running is crazy. However, if done correctly, it can improve running form. However, like all training, you must start very slowly. Remember, your body is used to running with cushioned shoes, so in the beginning, you will most likely pound your feet too hard.

Why does barefoot running work?

When you wear shoes, you not only remove most of the stimulation your feet get from the ground, but also minimize the mobility of your feet, locking them into angles which may unnatrually strain many muscles in your legs.

The ground stimulates the many nerves in your feet which simply give the message to your brain: Pick up your feet!! Simply, the more stimulation you feel, the quicker and more efficiently you will pick up your feet. And, as they say, the quicker you pick your feet up, the faster you run. So run barefoot (sometimes)!!

Triathletes Care Most About Running Form

2007-10-08T05:15:00.000-04:00

The triathlete has to run, bike, and swim (duh!). As the triathlete spends time swimming and biking, they focus on the proper technique of biking and swimming as both of these are widely accepted as unnatural skills that require practice and learning. However, what I have found is that triathletes apply this method of practice and learning to running, while a high proportion of pure runners never think twice about learning how to run. Learning how to run is just as important as learning how to swim and triathletes appear to be the first to notice this fact!!!

As a runner myself, I had a difficult time realizing that form was important. I figured that if I had run for 15 years, I must be doing something right, so I never thought about it again. However, I was wrong.

In closing, working on your running form will make you a more efficient runner, which can only make you a better runner as it will not only allow you to train longer, but also avoid injuries (such as plantar fasciitis, shin splints, and stress fractures).

Runner's World of Form

2007-07-23T01:30:00.000-04:00

Let’s face it, running form is very controversial. I was taught that everyone is special, so everyone walks and runs differently. And to a point this is very true. In reality, there may not be one completely correct way to run. For this reason alone, people rarely use the words "correct form", but rather use "efficient form."

Everyone would acknowledge that there are more efficient ways to run (see entry on Running Efficiency). This topic has generated enough popularity to merit an article in The New York Times: "Who, Me Take A Running Class?"

The article takes no position, but offers various quotes with different positions:

“It’s a healthy thing and a beautiful thing to run. But if you don’t know how to do it, you’re in trouble.” -- Dr. Romanov (Posetech)

“Go stand at any finish line of any marathon in America and you see people with the most god-awful running form, hunched over and bowlegged. Alberto Salazar’s broken-glass-in-the-shorts style are proof that the unorthodox can win races.” -- David Willey (Editor of Runner’s World)

“You can lose sight of what’s great about the sport — which is that it’s simple. There’s no substitute for hard work and just getting out and doing the miles.” -- Dr. Jason Friedman (Shawangunk Running Camp)

Ugh! What is correct? Form is clearly important even though David Willey (the Editor or Runner’s World) stated Alberto Salazar’s broken-glass-in-the-shorts style are proof that the unorthodox can win races. What David Willey failed to mention is that Alberto had a very short running career. His enigmatic “burnout” is very famous. Thus, could it be possible if he had better form, he could have run at the elite level for more than 4-5 years? Additionally, how could you just go out and run many miles (as Dr. Friedman mentions) if you feel pain every time you bring up your mileage to a certain point? Clearly, something else must be changed--especially if you've already tried 10 different pairs of shoes!!

So, should you worry about your form when you run? My Answer: If running can be a repetitive stress to your body (i.e. you run a lot), you NEED to think about your form, as you WILL get hurt otherwise.

More specifically, you should only worry about your form IF any of the following apply to you:
1) You care about your race times.
2) You seriously train for more than 3-4 races per year.
3) You seriously train for more then one marathon.
4) You want to keep running your whole life.
5) You consistently run 3-6 times per week all year long.

So you decided to change your form? Well, changing your form is a lot of work, can take much patience and dedication, and is often very expensive (books, clinics, etc). Many times, you will feel like you’re taking many steps backwards when you are learning new form as your body has to adapt to a new way of running, which WILL engage different muscle groups and tendons. Thus, you will have to cut much of your running per week or risk getting injured. In the end, it can take up to 4-6 months of hard work to become strong enough to even reach a moderate level of fitness and proficiency. So, before you tinker with your form, you need to figure out if it is worth it.

Efficient Running

2007-07-17T02:39:00.000-04:00

So you think your running form is okay; maybe not perfect, but good enough to get you through your training.

If your form is good enough, you should answer NO to ALL of these questions:

1) Does running with shoes with little or no cushioning cause any pain?
2) Do you feel muscle soreness/tightness after or during longer or faster runs?
3) Do you feel like you can run for no more than 3-5 days (or less) in a row?
4) Is it difficult (or do you not prefer) to run on rough or uneven terrain?
5) Is it difficult to run downhill or uphill?

A truly efficient runner would answer NO to ALL of these questions—without hesitation.

THERE SHOULD BE NO PAIN OR DISCOMFORT WHENEVER YOU RUN!!

So how do you become an efficient runner. There are numerous ways to learn, but most importantly, you should videotape yourself jogging. You don’t need a professional to evaluate your technique, as many things will be obvious to you (i.e. my arms flail out, my foot swings to the left, etc.). Video yourself from the side, front, and behind, as each prospective will give you a different view.

The things you should look for when you see yourself run:

1) STAY RELAXED. Your muscles as well as your feet should be very relaxed when you run; thus you should look relaxed when you run (sprinting or jogging). Imagine fluid motion with no tension anywhere.

2) DO NOT POUND YOUR FEET OR BOUNCE UP AND DOWN. All motion should be directed to forward motion, which will be more natural as you follow what is stated below. You should not bounce up and down or pound your feet on the ground. Don't ever focus on pushing your feet on the ground to increase speed, as the important point about increased speed is increased leg turnover and picking up your feet from the ground is most important.

3) DON’T OVER-STRIDE. Your feet should not land in front of your body. They should always be right below you or behind you. If you do over-stride, just shorten your stride length. Exaggerate it at first to get used to it. Never actively increase your stride length in order to increase increase your speed. You can only run faster by increasing your cadence and lifting your legs higher. With an increase cadence and a higher leg left, your whole body will move faster, but your feet will remain below you. Only then will your stride length increase. The important thing to remember is an increased cadence and a higher leg lift leads to longer strides and faster pace, not vice versa.

4) HIPS SHOULD BE PUSHED FORWARD AND ALIGNED WITH YOUR SHOULDERS. At first you will feel like you are pushing your hips forward, but you will also notice it is easier to run. Most people run with their butts sticking out, which puts much strain on hip flexors. In this position, the hip flexors are mostly used to drag the leg up for the next stride, which will not use the elasticity in this muscle group. With your hips pushed forward, most of the strain of picking up your leg for your next stride is place on your hamstring, which is stronger and has more elasticity for this motion, leading to more efficient running form.

5) AVOID HEEL STRIKING. If weight of your body is directly over and supported by your foot, you should be landing on the front part of your foot. It is nearly impossibly to land on your mid foot, i.e. the arch. Your full weight should never be completely placed on your heel, as this causes a force in the opposite direction you are moving (also known as a breaking force). If you are not over-striding, this should not be a problem, as you cannot place all of your weight on your heel if your foot is landing right below you.

6) LEGS SHOULD MOVE IN CIRCULAR MOTION. They should not out and back like a scissors opening and closing, but rather in a complete circle, with your legs kicking back behind you to complete the circle. This circular motion allows you to take advantage of the elasticity in your muscles (which means less work for you) and gives you the impression you are running over the ground (instead of on top of it).

7) ARMS SHOULD MOVE FROM THE SHOULDERS. Your arms should not move only around or at the elbows.

8) NO EXTRA MOVEMENTS. Arms should not flail out, feet should not move to the right or left as they are being picked up from the ground. All movements should be focused on forward movement over the ground.

5K Theory

2007-07-17T01:17:00.000-04:00

The 5K theory states that inefficiencies in running form should be fixed while training for shorter races, such as the 5K.

The 5K is a short race, but can be very challenging if you try running faster than your half-marathon or marathon pace. In fact, marathon runners who attempt to seriously train for 5Ks, often find it very frustratingly difficult to chop a few seconds off their 5K times. Why is this? Well, the answer has to do with running form. Running form directly affects how fast a person can sustain running a given speed, independent of the level of cardiovascular fitness. Thus, a runner can train to improve cardiovascular fitness, yet not improve performance in races due to inefficiencies in form.

During 5K training, inefficiencies in running mostly appear as an inability to lower a race time, given a certain level of cardiovascular fitness. While, during marathon training, inefficiencies in running often appear as injuries, mainly due to the larger increase in the volume of running.

Thus, the 5K theory states that inefficiencies in running form should be fixed while training for shorter races, such as the 5K. With this theory, you will avoid many repetitive stress injuries (plantar fasciitis, shin splints, stress fractures, etc). You can consider your form efficient when you consistently cut time from your 5K after given training sessions.

Training

2007-03-16T01:53:00.000-04:00

Remember, when you are training to achieve a particular goal, you are preparing your body to do something it has never done before. In order to achieve this state, your body must adapt. A good training regime will not only challenge your body with difficult tasks, but also allow it to adapt to these new challenges.

There have been numerous books that describe how to train, however the theories expressed in Daniels’ Running Formulae (by Jack Daniels) are mostly incorporated in every training regime. Anyone thinking about seriously training for a race should read this book.

Here are some rules of training (from my experience and various books):

BEGINNING YOUR TRAINING:
(1) Never increase your mileage more than 10% per week.
(2) Before beginning any serious training, one should have at least 4-6 months of a strong mileage foundation (i.e. 20-40 miles per week at an easy pace—2.5 minutes slower than your best mile time). Otherwise, you will get hurt.

CONTINUING YOUR TRAINING:
(1) Never increase your mileage more than 10% per week.
(2) Always warm up before every run (at least 1-2 miles at easy pace (2.5 minutes slower than your best mile time).
(3) 45-55% of your running (per week) should be at easy pace (about 2.5 minutes slower than your best mile time).
(4) 10% of your running (per week) should be at maximum heart rate (4 x 3-5 minute intervals with 3-4 minute recovery at a pace approximately 25 seconds slower than your best mile time).
(5) 5% of your running (per week) should be at max pace speed but for shorter distances and longer recoveries (6 x 400 meters at best mile time pace with complete recovery—i.e. 10-minute breaks).
(6) 20-35% of your running (per week) should be at Tempo pace (20 minutes at 1 minute slower than your best mile time).

These rules can be applied to training for 5K, 10K or even a marathon.

Your running shoe purchase made simple!

2007-02-27T00:41:00.000-05:00

The wrong shoes may lead to injuries such as shin splints, plantar fasciitis, stress fractures, etc.

BEFORE you buy your shoes, ALWAYS look for the following shoe specifications (SEE BELOW for more descriptions):

1) TYPE OF RUNNER (NEUTRAL, STABILITY, OR MOTION CONTROL RUNNING)
2) LAST (inside shape of shoe; STRAIGHT, CURVED, SEMI-CURVED)
3) CUSHIONING (PERFORMANCE, CUSHIONED OR HIGHLY CUSHIONED).

NOTE: IF THE SHOE STORE YOU GO TO LOOKS CONFUSED WHEN YOU MENTION THESE TERMS, YOU ARE GOING TO THE WRONG SHOE STORE!!!!!!

MORE DESCRIPTIONS:

1-2) TYPE OF RUNNER/LASTING is mainly determined by arch type.
i) High arch – Best suited for neutral shoes with curved last (or inside shape of the shoe).
ii) Normal arch – Best suited for stability shoes with semi-curved last.
iii) Flat arch – Best suited for motion control/high stability shoes with straight last.
The shape of your footprint on a wet surface will determine your arch type (AKA the 'wet test'). Runner’s World has a great website for this: http://www.runnersworld.co.uk/news/article.asp?UAN=481.

3) CUSHIONING is mainly determined by running surfaces or events.
i) Races/soft surfaces – Performance shoes: very light, no cushioning, for efficient runners and racing.
ii) Training/concrete running – Cushioned/Highly cushioned shoes: Heavier, lots of cushioning.

More shoe lingo:
"Mysteries of the Running Shoe Revealed" Coolrunning.com

Picking the correct shoe
And even if you do not buy your shoes from these sites, they give you all the info on just about every shoe:
Running Warehouse and Road Runner Sports .

Coach's Statement

2007-02-25T12:16:00.000-05:00

Any athlete who regularly trains will inevitably experience some sort of discomfort and/or pain at some point. While some discomfort and pain may be part of the training experience, their prolonged reoccurrence could be a sign of serious injury. Correct training technique can minimize the chances of developing injury. This blog is designed to pass advice on how to pinpoint the causes of pain and discomfort before they lead to serious injuries that require either physical therapy or surgery. Over the few next months, I will discuss running form, training theory, and equipment use for running. Feel free to ask any questions