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The Lost Secret of Running – The New York Times

This is a great short clip by Christopher McDougall and the New York times showing you how to run more efficiently with some simple drills.

Yes, it’s that easy.

Hit the link below and think about how you can make things a little easier and more fun for your running self.

http://video.nytimes.com/video/2011/11/02/magazine/100000001149415/the-lost-secret-of-running.html

The Truth Behind the Barefoot Craze

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I saw this headline on the front cover of this months Runner’s World. 

Seriously?! 

Telling your readers about a shoe guide then insinuating Barefoot running is a “craze”?!

It’s chat like that on a front cover of a popular magazine which causes splits in communities. It’s tantamount to sectarianism in the running world and it’s not right.

Granted, once and if the reader can be bothered to flick to the article it kind of positively highlights the benefits of barefoot running (not without a hint of sarcasm here and there) but people seem to be completely missing the point about it all. Who gives a monkeys what you wear or don’t wear on your feet?! It’s the person that does the running.

Stop focusing on what you’re wearing. A £100 pair of shoes isn’t going to make run faster and taking to the roads barefoot isn’t going to reduce injury if you don’t have a basic understanding of running mechanics.  It’s technique that determines how well you run or injury prone you are.

Before your next run, think about how you do it. Are you running as efficiently as you can be? Get a book about running form the library, Google it, do whatever you can to increase your knowledge about it. Please don’t rely on a shoe (or no shoes) to correct your mistakes. Be pro active. You’ll be glad you did and you’ll be a happier runner for it.

Schoolboy Error

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I forgot to tape my nipples before running this morning.  As you can imagine, the post run shower wasn’t as enjoyable as it could have been.

How To Run: Lower Body Position & Stride Mechanics

I was perusing my twitter feed and saw a link to this video about running technique.  It’s pretty interesting and definitely worth a watch.

How to Run: Lower Body Position & Stride Mechanics [Video]

Thanks to @thinkrunning for sharing!

Now Here’s the Science Bit…

I’m running (no pun intended) the risk of coming across as a BF evangelist now I think.  That’s not the case, though.  I’ve discovered something that works for me, so naturally, on a platform where people talk about the things they’re interested in, I’m talking a lot about barefoot and minimal running.   It doesn’t work for everyone, if you’re happy the way you are, then great. *big thumbs up*

Anyway, mild offloading out of the way, here’s an interesting video. I’ve watched it before but thought I’d share this time since Mr McDougall posted it on his site (copy cat! lol).

Enjoy!

Barefoot on a Budget

Who knew that running with that barefoot feel could be so expensive.  New minimal footwear like  VFFs, EVO’s, Teva’s, Racing flats, etc, all can cost around £60 – £100 a pop!  If I could, I’d run completely barefoot but we all know that’s not always practicle.  So what are the options available to someone wanting to go ‘barefoot’ on a budget?

So far, I’ve tried 2 types of minimal footwear that won’t break the bank.

Minimal Experiment 1 – Aqua Shoes

I picked up a pair at my Local super market for £5.99.  They’re not the prettiest but they ticked all the boxes for a low cost solution: Thin sole, zero drop (heel to toe), ample room in the toe box for the foot to spread on landing and no supprt.

As you’d imagine with this mass produced footwear, there’s no half sizes or custom fitting.  They felt ok on but because the only thing holding them on is cord loop around the ankle, they did slosh around a bit.

The soles aren’t made for running either, obviously. They haven’t done as many miles as the 2nd type of shoe I tried but are already shoing signs of wear.  Also, the sole isn’t puncture resistant so extra care should be taken to where you step!

Overall I think they’re ok as a spare minimal shoe. Something to keep in the car just incase you fancy a run.  I may use them more during the winter though as you can wear socks with them and they’re slightly more water resistant than the next experiment…

Minimal Experiment 2 – Huaraches

Acouple of weeks ago I ordered a Huaraches kit from invisibleshoe.com and when they arrived, I fell in love with them.

At around $30 [£19] including (international) postage, they don”t break the bank.  I opted for the Do It Yourself kit rather than have the folks at invisibleshoe.com make them. More fun I reckon.  Plus, they have really easy to follow instructions on the website.

That was my Friday night sorted then, making Huaraches. The next morning I took them out for a test run. Wow!  They felt great.  Superb ground feedback, which is primerily due to the tough 4mm Vibram cherry sole included in the kit.

As the name suggest, you do almost forget you’re wearing them while running. On my first run, I hadn’t tied the laces on my right foot tight enough so I was aware of them slightly and some rubbing occured.  But, I adjusted the laces and now they feel great or invisible as the case is.

I’ve clocked around 14 miles in them so far now including a wet run.  I was a tad apprehensive about runnning in the wet with them – the fear being my foot would slip around.  In reality, they’re held on well enough with the soft but very strong lacing and because light quick footwork is required for barefoot running, there’s no huge driving force in each step which might cause slippage.

I’m really stunned at how much i like these running shoes. What initially started as an experiment and a laugh for my wife (at my expense) has very quickly turned into my favourite shoe.

Go With What You Feel the Most Comfortable In

I haven’t completely transitioned over to “barefoot” for all of my runs yet – I’m about 30% barefoot at the moment – but I can see myself sticking to the Huaraches for a long time.  We’ll see how it goes in the winter though, I may revert to the aquashoes. Either that or I’ll experiment with wearing thick socks with the Huaraches (I’d have to customise them for the teo string).

If you’re a barefooter and fancy dabbling in minimalist shoes, I’d highly recommend giving these shoes a shot. They’re great fun and feel great on.

Do you run ‘Barefoot’ on a budget?  If so, what do you wear?

Running Technique – Under the Spotlight

I wrote a blog post not so long ago about discovering a learning technique called PoseMethod, which, used as a guide, can teach people how to run more efficiently and reduce injury.  Since then I’ve read up on the subject using many on-line sources and watched countless videos on YouTube of people running.  In the original post I highlighted need for me to video myself running.  So, after doing as much as I could on my own, I shot some video footage of myself running and sent it off to Ian at Thinkrunning.com for analysis.  When I sent the video, I knew my technique wasn’t perfect (for example, I was becoming frustrated that I was still landing in front of my centre of gravity [CG]) but felt progress had been made and that I had done pretty well considering there was no face to face communication with anyone while learning to change my form; all communication had been via Twitter, DailyMile or email.  While I had made progress though, it was apparent there were quite a few areas for improvement.
The Report
Ian’s analysis took me through each stage of the running cycle -
  • [starting with] Landing
  • Weight bearing
  • Later weight bearing
  • Intended Pose
  • Pose
  • Entering flight phase
  • Flight phase 2
  • Landing again
Below are highlights from the report.

This image is from the “later weight bearing” stage.  Up until now, Ian has pointed out that i’m landing infront of my CG.  Not only that, but supination (heel landing on the outer lateral edge) was occurring! That feeling of my laces being too tight – Yup, that’s what could have been causing it.
Regarding my frustration of landing in front of my CG, late retreval of the swing leg was to blame as Ian has pointed out in the image.
This next image is taken from when i reached the Pose stage

As you can see, I’m slightly bent at the waist (my back should be straight) but the main issue is that this stage of the cycle happened late. Again, this is due (in part) to my feet being on the ground for too long during the earlier stages of the cycle.
In the flight phases, again, it can be clearly seen that the swing leg is on the ground for too long.

Because my body is moving forwards, my subconscious realises my back leg is lagging behind, so drops the other foot to the ground quicker to save me falling over – meaning landing in front of my CG, starting the cycle in poor form once again.
I’m my own worst critic but all in all though, Ian agreed that my technique wasn’t too bad and that I had made good progress.
Learning From the Mistakes
Before the analysis I knew I was landing in front of my CG and had a fair idea that my swing leg was trailing behind.  However, I wasn’t quite aware of the relationship between the two movements and other impactors affecting my alignment!
Upon reading the report I quickly realised I was concentrating on the wrong things.  I reckon I was thinking too much about where my feet were landing, trying to land midfoot, etc. Actually, just thinking too much about how I was running would sum it up.
It’s been a month now since I received the report and I feel I’m running better than ever.  I’ve relaxed an awful lot now. Keeping it simple has also been key. High cadence, falling forward picking feet up are the only things i “think about”. Even then i’m not really thinking, i’m just feeling – doing specific drills encourages muscle memory making the change process easier to implement through feel rather than thought.
I also think a big help in improving my form following Ian’s feedback is my transition over to minimal footwear.  More efficient running really lends itself to minimal footwear. I’ve worn Asics for years (the 2100 series of late). I always thought they were great, comfortable sporty shoes. Now they just feel restrictive and cumbersome. I can’t feel anything and I’m very sure now that they’re hindering my form to the point that I should stop wearing them now.

Final Thought
I’m enjoying running so much at the moment and I honestly feel i can put a great deal of that down to improved running technique.  The last few months have made me realise that everyone should be taught how to run at some stage in their lives. We need to learn how to ride a bike, play football, drive a car – so why not running?  It’s a tad presumptuous that we should instinctively know how to run.  If we learn how to do it properly, we’ll enjoy it more and be injured less.
So, I’ve got a lot to thank Ian for in guiding me toward better running!
Ian has many years running experience.  He provides 1 to 1 sessions on running technique and Video Analysis to runners of all standards.  He is also working towards becoming a qualified PoseMethod Instructor.  Please visit his website at thinkrunning.com or say hello to him on Twitter!!

Run To The Beat

The chances are you’ll have read or heard from someone that the optimum cadence for running is around 180 steps per minute or 3 per second.

Sounds great. So how do you know if you’re doing it?

A fellow tweeter suggested thinking of it like a waltz, 123… 123… 123.

This was a great help for me and definitely helped me increase my cadence.

But, me being me, I need to know I’m hitting 180spm a little more accurately.

Before my run the other day I downloaded a metronome from the Android Market. I set it to 180bpm, plugged in my headphones, put the buds in my ears and off I went.

As I suspected, my waltz was a little faster than what I was hearing using the metronome but not by much.  That made me happy.

If you’re looking to increase your cadence, I’d urge you to give the metronome a go. It might be a tad monotonous but it’ll let you feel what 180bpm, aiding muscle memory.

Happy running!

Ice Bath Tip

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Recently I bought a few packs of cool box ice blocks to use in ice baths. Saves making trays of ice or buying bags of the stuff since they’re completely reusable. Just pop them in the freezer when you’re done!

Ice Bath Tips

Lately, I’ve become a bit of an ice bath… enthusiast.  Any chance I get to have a post run ‘ice bath’, I’ll take.  They’re great.  They reduce tiredness in my legs and, I’m sure, are helping me recover faster during this period of intense training I’m putting myself through.

My guess is you already know the benefits of an ice bath though.  If you don’t, there is a great article on Runners World that explains it all.  Below is a small extract:

Cryotherapy (“cold therapy”) constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the by products of cellular breakdown to the lymph system for efficient recycling by the body. “Ice baths don’t only suppress inflammation, but help to flush harmful metabolic debris out of your muscles,” says David Terry, M.D

It sounds scary, but an ice bath doesn’t have to be a horrific experience!  Here are some tips and facts to help you take the plunge

  • An “ice bath” should be a temperature between 10c – 15c (50f – 59f), which means cold water should do in most instances.
  • To gain the most benefit, stay in the ice bath between 5 and 20 minutes.
  • Stay warm in an ice bath by wearing a hat & a sweatshirt and drinking a hot cup tea or coffee
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