Friends and Fitness Enthusiasts,
After discussing my whole running situation with a fellow fitness professional, he recommended that I check out these shoes by Newton Running. If you want to do the whole barefoot shoe thing without actually being barefoot or getting those finger toe shoes, here's a viable option.
These shoes are different from your current kicks because of their cushioning on your forefoot. They also offer shoes specific to the shape of your foot. If you pronate, there's a shoe for that. If you supinate, there's a shoe for that. Newtons come in bright colors and are a little more expensive than your average shoe. I cannot personally recommend these shoes but I do plan on making these my next pair. I'll let you know.
In health,
Lauren
Showing posts with label gait. Show all posts
Showing posts with label gait. Show all posts
Friday, May 13, 2011
Thursday, May 12, 2011
296/365 How Foot Strike Running Keeps me Moving
Friends and Fitness Enthusiasts,
About a year ago, I was suffering from major pain in my shins and eventually my knees from running. I was diagnosed with "external compartmental fasciitis" which means that the sheath of fascia surrounding the muscles in my leg are too tight for my muscles when blood flows through it from physical activity like running. I was told to either stop running or get surgery to slice open the fascia. My family advised me not to go through the surgery and get orthotics to correct my pronated feet. Kelby's mom told me to cut down my running to twice a week so I didn't have to give it up entirely. By doing all this, I was able to keep up running.
Last fall, I did an internship with Acceleration Richmond where we coached athletes on improving their running form, speed, agility, and quickness. Here is where I learned to run on the balls of my feet or running with "foot strike." I really think this is what fixed my shin splints and my "external compartmental fasciitis." By running on the balls of your feet, it doesn't really matter whether your feet are pronated or supinated, just that you point your toes forward. Not only do I run faster with no pain in my shins or knees, I have also noticed a change in the shape of my calves. Before, only the inner half of my gastrocnemius muscle was defined but now the outer half is coming out. Also, my calves are just leaner in general, woo!
So there you have it, foot strike running is an efficient way of running that inherently corrects your pronated feet. It should also be able to fix your shin splints without all that ice and rest. Remember that your body isn't used to it so start out slow. Happy running!
In health,
Lauren
About a year ago, I was suffering from major pain in my shins and eventually my knees from running. I was diagnosed with "external compartmental fasciitis" which means that the sheath of fascia surrounding the muscles in my leg are too tight for my muscles when blood flows through it from physical activity like running. I was told to either stop running or get surgery to slice open the fascia. My family advised me not to go through the surgery and get orthotics to correct my pronated feet. Kelby's mom told me to cut down my running to twice a week so I didn't have to give it up entirely. By doing all this, I was able to keep up running.
Last fall, I did an internship with Acceleration Richmond where we coached athletes on improving their running form, speed, agility, and quickness. Here is where I learned to run on the balls of my feet or running with "foot strike." I really think this is what fixed my shin splints and my "external compartmental fasciitis." By running on the balls of your feet, it doesn't really matter whether your feet are pronated or supinated, just that you point your toes forward. Not only do I run faster with no pain in my shins or knees, I have also noticed a change in the shape of my calves. Before, only the inner half of my gastrocnemius muscle was defined but now the outer half is coming out. Also, my calves are just leaner in general, woo!
So there you have it, foot strike running is an efficient way of running that inherently corrects your pronated feet. It should also be able to fix your shin splints without all that ice and rest. Remember that your body isn't used to it so start out slow. Happy running!
In health,
Lauren
Thursday, December 23, 2010
156/365 Injury from Exhaustion
Friends and Fitness Enthusiasts,
In a new study in the Journal of Biomechancics, exercise physiologists discovered that the gait and joint timing of uninjured runners changed towards the end of a running exercise due to regular exhaustion.
Towards the end of the run, the rear foot showed more eversion; the runner turned their ankle outwardly as he pushed his foot off of the ground. To compensate, there was more internal tibial and knee rotation. As discussed in post 89 and 134, we want to keep everything pointed straight to avoid injury. Through this study, it is evident that we are more prone to injury when we are exhausted. Keep this in mind while you are running. You can tell that you are getting tired when your form starts to go.
Be mindful of your form at all times when you exercise. Our bodies work best when we are aligned properly on properly aligned machines. Exhaustion compromises form so be safe out there.
In health,
Lauren
Dierks, Tracy A., Irene S. Davis, and Joseph Hamill. "The effects of running in an exerted state on lower extremity kinematics and joint timing." Journal of Biomechanics 43.15 (2010): 2993-2998. Academic Search Complete. EBSCO. Web. 24 Dec. 2010.
In a new study in the Journal of Biomechancics, exercise physiologists discovered that the gait and joint timing of uninjured runners changed towards the end of a running exercise due to regular exhaustion.
Towards the end of the run, the rear foot showed more eversion; the runner turned their ankle outwardly as he pushed his foot off of the ground. To compensate, there was more internal tibial and knee rotation. As discussed in post 89 and 134, we want to keep everything pointed straight to avoid injury. Through this study, it is evident that we are more prone to injury when we are exhausted. Keep this in mind while you are running. You can tell that you are getting tired when your form starts to go.
Be mindful of your form at all times when you exercise. Our bodies work best when we are aligned properly on properly aligned machines. Exhaustion compromises form so be safe out there.
In health,
Lauren
Dierks, Tracy A., Irene S. Davis, and Joseph Hamill. "The effects of running in an exerted state on lower extremity kinematics and joint timing." Journal of Biomechanics 43.15 (2010): 2993-2998. Academic Search Complete. EBSCO. Web. 24 Dec. 2010.
Thursday, December 9, 2010
142/365 Running around Naked
Friends and Fitness Enthusiasts,
You've heard about them. You've seen them in ads and on your friends. What am I talking about? Barefoot shoes of course! They are those funny looking shoes that are like gloves for your feet. Popular brands include Vibram, MBT, Nike, Sanuk, and Terra Plana.
Prompted by my dear friend Adam, what is the big idea behind these shoes and running (naked) barefoot in general? Well, as I have discussed in previous posts, most of us were never taught how to run properly. We are supposed to run on the balls of our feet and keep our knees and toes pointed straight. Running barefoot and in these kinds of shoes encourages that proper gait because...well here, take off your socks and shoes and run heel-toe. How does that feel? Do you feel like there's a lot of force on your heel? Are you running slower than usual?
According to an article in the Journal of Sports Medicine & Physical Fitness, experienced barefoot runners using the Vibram FiveFingers experienced nearly the same kinematics, short stride length, and stride frequency as they did running barefoot. They ran faster without as much contact force as when they were under "shod" conditions. "Shod" conditions are running in the modern shoe we know today.
Training barefoot or in barefoot shoes is also associated with a less chance of injury during sports (Nigg). When you stand on a wobble board or run barefoot, there is less stability than if you were wearing a shoe. Practicing either of these will strengthen the small muscles that cross over your ankle. Though the large muscles like the gastrocnemius and tibialis anterior are important for dorsiflexion and plantarflexion, the smaller muscles like the peroneus tertius are important for ev- or inverting your feet. This is important for when you're running and lose your footing; having strong everters and inverters will make you less prone to injury because they will counteract motions that could result in strains.
In conclusion, there are many benefits to running barefoot; barefoot shoes help you achieve this. If you don't want to shell out the extra dollars to get these shoes, go back and read how to run with a proper running gait. It will take more mental effort but you can get the same results. Just a tip, if you are going to buy barefoot shoes, ease into it; your calves will be sore.
In health,
Lauren
Nigg, Benno. "Biomechanical considerations on barefoot movement and barefoot shoe concepts." Footwear Science 1.2 (2009): 73-79. Academic Search Complete. EBSCO. Web. 9 Dec. 2010.
Squadrone, R, and C Gallozzi. "Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners." Journal of Sports Medicine & Physical Fitness 49.1 (2009): 6-13. CINAHL Plus with Full Text. EBSCO. Web. 9 Dec. 2010.
You've heard about them. You've seen them in ads and on your friends. What am I talking about? Barefoot shoes of course! They are those funny looking shoes that are like gloves for your feet. Popular brands include Vibram, MBT, Nike, Sanuk, and Terra Plana.
Prompted by my dear friend Adam, what is the big idea behind these shoes and running (naked) barefoot in general? Well, as I have discussed in previous posts, most of us were never taught how to run properly. We are supposed to run on the balls of our feet and keep our knees and toes pointed straight. Running barefoot and in these kinds of shoes encourages that proper gait because...well here, take off your socks and shoes and run heel-toe. How does that feel? Do you feel like there's a lot of force on your heel? Are you running slower than usual?
According to an article in the Journal of Sports Medicine & Physical Fitness, experienced barefoot runners using the Vibram FiveFingers experienced nearly the same kinematics, short stride length, and stride frequency as they did running barefoot. They ran faster without as much contact force as when they were under "shod" conditions. "Shod" conditions are running in the modern shoe we know today.
Training barefoot or in barefoot shoes is also associated with a less chance of injury during sports (Nigg). When you stand on a wobble board or run barefoot, there is less stability than if you were wearing a shoe. Practicing either of these will strengthen the small muscles that cross over your ankle. Though the large muscles like the gastrocnemius and tibialis anterior are important for dorsiflexion and plantarflexion, the smaller muscles like the peroneus tertius are important for ev- or inverting your feet. This is important for when you're running and lose your footing; having strong everters and inverters will make you less prone to injury because they will counteract motions that could result in strains.
In conclusion, there are many benefits to running barefoot; barefoot shoes help you achieve this. If you don't want to shell out the extra dollars to get these shoes, go back and read how to run with a proper running gait. It will take more mental effort but you can get the same results. Just a tip, if you are going to buy barefoot shoes, ease into it; your calves will be sore.
In health,
Lauren
Nigg, Benno. "Biomechanical considerations on barefoot movement and barefoot shoe concepts." Footwear Science 1.2 (2009): 73-79. Academic Search Complete. EBSCO. Web. 9 Dec. 2010.
Squadrone, R, and C Gallozzi. "Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners." Journal of Sports Medicine & Physical Fitness 49.1 (2009): 6-13. CINAHL Plus with Full Text. EBSCO. Web. 9 Dec. 2010.
Wednesday, December 1, 2010
134/365 Know How to Point Your Toes
Friends and Fitness Enthusiasts,
I've already discussed with you proper running gait. Another component for having good gait is the positioning of your toes.
The reason for this is to make sure that your knees are pointing forward, not in or out. Landing at an angle puts unnecessary strain on your knees but ultimately makes your hips and ankles suffer too. If you run like this, expect to feel pain. It may not be today or tomorrow but, I am feeling it now and it's not fun. For plyometrics, you should also keep your toes pointing forward. Whenever you land, you want to land with your toes forward.
When you run, imagine that there is a straight line drawn on the ground. You want to straddle that line as close as possible while you run. Two ways you can be sure to do this is by 1, driving your knees straight up and 2, planting your toes straight forward when you land.
So, keep the toes straight to make sure that your hips and knees aren't pointed inward or outward. If possible, run on a treadmill in front of a mirror to check your alignment.
In health,
Lauren
I've already discussed with you proper running gait. Another component for having good gait is the positioning of your toes.
 |
| Note the angle of the left leg...you don't want to look like this! |
When you run, imagine that there is a straight line drawn on the ground. You want to straddle that line as close as possible while you run. Two ways you can be sure to do this is by 1, driving your knees straight up and 2, planting your toes straight forward when you land.
So, keep the toes straight to make sure that your hips and knees aren't pointed inward or outward. If possible, run on a treadmill in front of a mirror to check your alignment.
In health,
Lauren
Sunday, October 17, 2010
89/365 Get Your Gait Straight
Friends and Fitness Enthusiasts,
I'm not sure if you knew but, there is a proper way of running. This may be obvious to you or completely new. I only learned a few weeks ago. Running with bad form could eventually lead to unnecessary knee or leg pain. Our bodies were meant to run in a certain way; most of us were not taught what that is.
We were not meant to run heel-toe. We were meant to run only on the balls of our feet. Landing on the balls of our feet puts us in the best position for maximum push off on the ground. This is because our plantar-flexer muscles (the ones that help you push off the ground) are attached to bones in the balls of our feet. If you land on your heel first, you minimize the angle at which your muscles can use to contract and propel you forward. It also creates a greater impact and unnecessary stress on your knees, hips, and beyond.
Consider running on the balls of your feet. Go easy on yourself though; it will feel easier when you start because it is more efficient but your calves will be sore the next day if you go too hard. Also, while you run, think about driving your knee up and extending your leg back all using your hip muscles. I'm a firm believer in keeping your mind active while you exercise. It will help you concentrate on form and work the muscles that will make you the most efficient.
Land on the balls of your feet. Utilize those hips. Tell me how it goes.
In health,
Lauren
I'm not sure if you knew but, there is a proper way of running. This may be obvious to you or completely new. I only learned a few weeks ago. Running with bad form could eventually lead to unnecessary knee or leg pain. Our bodies were meant to run in a certain way; most of us were not taught what that is.
We were not meant to run heel-toe. We were meant to run only on the balls of our feet. Landing on the balls of our feet puts us in the best position for maximum push off on the ground. This is because our plantar-flexer muscles (the ones that help you push off the ground) are attached to bones in the balls of our feet. If you land on your heel first, you minimize the angle at which your muscles can use to contract and propel you forward. It also creates a greater impact and unnecessary stress on your knees, hips, and beyond.
Consider running on the balls of your feet. Go easy on yourself though; it will feel easier when you start because it is more efficient but your calves will be sore the next day if you go too hard. Also, while you run, think about driving your knee up and extending your leg back all using your hip muscles. I'm a firm believer in keeping your mind active while you exercise. It will help you concentrate on form and work the muscles that will make you the most efficient.
Land on the balls of your feet. Utilize those hips. Tell me how it goes.
In health,
Lauren
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