Two tendons in the ankle/foot that seem to plague runners with soreness or limited mobility. Due to poor circulation, tendons take a long time to heal. But frequently loosening up the associated attached muscles is all the relief you need. Loosen these puppies up early and often.
When laying on your side like you're using a foam roller, put 'peanut' centered along the fibula and rol these puppies out.
Do this by laying on your side, the way you'd use a foam roller. I'm showing where the pressure should be applied in this video.
I taped two LaCrosse balls together using cheap athletic tape. (more elastic tape would work a little better). I call this 'the peanut'. the middle of the peanut makes a nice gap so you're not pushing on the fibia.
this should be done laying on your side rolling down the peroneal muslces- loosening them up will release tightness on the tendons below - even into the fascia of the foot. Seems FAR removed, but this is relieving my PF and chronic anterior soreness.
Tuesday, October 18, 2011
Feel the Difference 8mm Can Make
^^No, that's not a clever line for a first date. (Video Here, and pasted below) Saucony is fiiiinnally admitting their shoes structure is flawed by reducing their heel raise. People that rely on their shoe mechanics will be slowly transformed into running better... maybe!
My first attempt at having a better footstrike was by buying Newton running shoes, oping their forefoot lugs would just make me land mo' properly. That was a bad idea. Increasing cadence, landing in a more bent-knee stance, lifting and NOT pushing out behind you can only be learned through the natural proprioceptive feedback mechanisms that are already installed in your feet. Listen to your feets! And re-learn how to run through technique, not equipment.
(geometry of a heel striker - not good form, not a good way to learn good form)
My first attempt at having a better footstrike was by buying Newton running shoes, oping their forefoot lugs would just make me land mo' properly. That was a bad idea. Increasing cadence, landing in a more bent-knee stance, lifting and NOT pushing out behind you can only be learned through the natural proprioceptive feedback mechanisms that are already installed in your feet. Listen to your feets! And re-learn how to run through technique, not equipment.
(geometry of a heel striker - not good form, not a good way to learn good form)
An Inspired (new) Runner
"You, too, could become a pain-free runner". Why would he 'want' to run, running hurts, tires me out!? Can't you get on an elliptical machine with a Cosmo-mag and do the same thing?
That was the topic of conversation with a wanna-be runner over this weekend (let's call him Patient X). He has/had back problems that kept him from running. Why would you want to run, how should I change the way I run? Why/how could I possibly run incorrectly? ((isn't that like saying I chew incorrectly??))
This made me think of my "becoming a runner" origins. I used to joke that it'd take hours of cycling to be a 'work out' BUT... 10 mins of running and I was spent! Why was running so much harder for me? That led me down the path (path, sidewalks, roads and track) to become a better runner. I approached it the way an engineer would and have a system that I love to share.
We talked with Patient X about a forward lean, an upright posture, a cadence that is resonant with the variable elasticity of the running chain of muscles and tendons. "Don't fight the road, ask for its permission to brush it with the paint strokes of your running stride" :). He was enthusiastic and left for a run with probably an even 956 points to consider when running - maybe we gave too many tips at once... hmmm. BUT, when patient X returned from a run the smile told the whole story. "wow it all makes perfect sense" "when the road was slanted or when I was coming to stop I'd return to heel striking and it was jolting to feel the difference". And my favorite comment "it's similar to a Segway - the more you lean the faster you go". I'm going to steal that analog, thanks Patient X (now affectionately know as Pati'-X.) We look forward to following your progress Pati', remember 'lift-lift-lift...tap-tap-tap-tap...'
Inspiring someone to make a change for the better feels great. Most runners and crossfitters I've met have love "spreading the word" and inspiring others. After my November Crossfit Endurance Coaching Certification, I look forward to inspiring others spreading the movement to re-learn to run naturally. Full circle, baby!
That was the topic of conversation with a wanna-be runner over this weekend (let's call him Patient X). He has/had back problems that kept him from running. Why would you want to run, how should I change the way I run? Why/how could I possibly run incorrectly? ((isn't that like saying I chew incorrectly??))
This made me think of my "becoming a runner" origins. I used to joke that it'd take hours of cycling to be a 'work out' BUT... 10 mins of running and I was spent! Why was running so much harder for me? That led me down the path (path, sidewalks, roads and track) to become a better runner. I approached it the way an engineer would and have a system that I love to share.
We talked with Patient X about a forward lean, an upright posture, a cadence that is resonant with the variable elasticity of the running chain of muscles and tendons. "Don't fight the road, ask for its permission to brush it with the paint strokes of your running stride" :). He was enthusiastic and left for a run with probably an even 956 points to consider when running - maybe we gave too many tips at once... hmmm. BUT, when patient X returned from a run the smile told the whole story. "wow it all makes perfect sense" "when the road was slanted or when I was coming to stop I'd return to heel striking and it was jolting to feel the difference". And my favorite comment "it's similar to a Segway - the more you lean the faster you go". I'm going to steal that analog, thanks Patient X (now affectionately know as Pati'-X.) We look forward to following your progress Pati', remember 'lift-lift-lift...tap-tap-tap-tap...'
Inspiring someone to make a change for the better feels great. Most runners and crossfitters I've met have love "spreading the word" and inspiring others. After my November Crossfit Endurance Coaching Certification, I look forward to inspiring others spreading the movement to re-learn to run naturally. Full circle, baby!
Friday, October 14, 2011
Training Tip: Ditch The Flip-Flops (sorry, they gotta go)
Training Tip: Ditch The Flip-Flops
Published: Sep 16th 2011 3:09 PM UTC by Jené Shaw
Although they date back to King Tut and Cleopatra, your favorite
thong-style sandal may be bad for your running health according to
biomechanical experts The Gait Guys (Thegaitguys.com), Dr. Shawn Allen and Dr. Ivo Waerlop.
In 2008 Auburn University researchers found that wearing flip-flops alters your gait, which can result in biomechanical issues from your foot to your spine. “In flip-flops the kinetic chain is essentially asked to function differently,” Allen says. “They can force changes in step and stride length, reduce function of the glutes, and compromise lower leg and foot intrinsic muscles, to name a few.”
When wearing flip-flops, use of the foot intrinsic and toe extensor muscles is reduced in the stance phase of gait. What’s important about this is that the toe extensors, found in the lower leg, are synergists for ankle dorsiflexion (the upward movement of the foot), which is key in running. Without ample function of these muscles, the toe flexors, calf and Achilles shorten and tighten, which impairs optimal ankle and foot joint function.
3 strikes against flip-flops:
In 2008 Auburn University researchers found that wearing flip-flops alters your gait, which can result in biomechanical issues from your foot to your spine. “In flip-flops the kinetic chain is essentially asked to function differently,” Allen says. “They can force changes in step and stride length, reduce function of the glutes, and compromise lower leg and foot intrinsic muscles, to name a few.”
When wearing flip-flops, use of the foot intrinsic and toe extensor muscles is reduced in the stance phase of gait. What’s important about this is that the toe extensors, found in the lower leg, are synergists for ankle dorsiflexion (the upward movement of the foot), which is key in running. Without ample function of these muscles, the toe flexors, calf and Achilles shorten and tighten, which impairs optimal ankle and foot joint function.
3 strikes against flip-flops:
- Without sufficient strength in the anterior tibial compartment (the front of your lower leg) you are at risk for several problems, including shin splints.
- Lack of adequate function of the toe extensors can lead to toe flexor dominance (look to see if your toes have a gentle curl to them at rest; if so, you are in that group!) which has implications with general weakness of the foot muscles responsible for arch strength and general foot health.
- In order to keep a flip-flop on our foot, we tend to grip with our flexors, which forces us deeper into this scenario.
A Great Barefoot Story
A Great Barefoot Story - How a flat footed upper 30s man converted to low cushioning. Inspired by a barefoot/minimalist group in google groups. ((like our http://www.facebook.com/groups/214273081795/ ))
His experience was just like mine, my 1st half marathon was a disaster at age 38, i needed physical therapy after!
<<Still, I resolved to challenge myself more and sign up for a half-marathon. I accepted a friend’s invitation to join Globe’s first Run for Home race in 2009 and began to train in earnest.
It was a disaster. Although I finished in just slightly over 2:30, I was practically limping at the finish line. I woke up the following day with Plantar Fasciitis, shin splints, and a sore back, forcing me to take the day off.>>
the advice he got from a barefoot 'coach:
<<Ted listed three training goals for a successful transition to minimalist running:
1. Gentle and silent mid-foot landings
2. A quicker cadence through shorter strides and slightly bent knees for natural shock absorption
3. An upright posture with your core engaged, belly button pulled into the spine with no bending at the waist>>
Full Article here
His experience was just like mine, my 1st half marathon was a disaster at age 38, i needed physical therapy after!
<<Still, I resolved to challenge myself more and sign up for a half-marathon. I accepted a friend’s invitation to join Globe’s first Run for Home race in 2009 and began to train in earnest.
It was a disaster. Although I finished in just slightly over 2:30, I was practically limping at the finish line. I woke up the following day with Plantar Fasciitis, shin splints, and a sore back, forcing me to take the day off.>>
the advice he got from a barefoot 'coach:
<<Ted listed three training goals for a successful transition to minimalist running:
1. Gentle and silent mid-foot landings
2. A quicker cadence through shorter strides and slightly bent knees for natural shock absorption
3. An upright posture with your core engaged, belly button pulled into the spine with no bending at the waist>>
Full Article here
Thursday, October 13, 2011
Mix it up a Bit!: The Short Fartlek
I have learned the hard way to 'mix it up' is GOOD. Anyone who has suffered from the discomfort of ITBS can attest to the pain and schedule of training affects it can bring. Besides stretching, mobility, smart recovery - your training can also determine injuries like ITBS. Speed work is a power-tool for increasing your speed and fitness. But it also mixes things up that you will need to recover better. Throwing short bursts of speeeed into your runs will (among other things):
a.) Target muscles LSD (long slow distance) won't - acceleration is a powerful in muscle developer.
b.) Move your joints and muscles into angles you won't reach during LSD - moving lower attachment of IT Band past the rubbing angles, getting hip flexors into higher angles of motion.
c.) Throw you into different metabolic pathways - this will simulate a longer run whe ncompared to an LSD run. You will find you can stay at higher heart rates for longer!
d.) Makes things mo'better interesting - time you taking-off to the song you're listen to, sprint during the chorus.
So every once in while, just "take off" - the regain your composure, then do it again. Below is a nice article describing the fartlek. Instructions in bold. Let us know how it goes!
Written by: Mario Fraioli
Let me know if this scenario sounds familiar. The last race you ran
was a couple of months ago, and since then you’ve enjoyed some
well-deserved down time–long runs and speed workouts have been put on
the back burner and all your running efforts of late have been easy and
unfocused. But recently the itch to race has returned. You know it’s
time to start boosting your volume and increasing the intensity once
again but the thought of stepping on the track for a speed session
stresses you out. What to do?
Easy: stay away from the track. Aside from rattling your nerves, the
cold, hard feedback of lap-after-lap splits is an unnecessary evil at
this stage of the game. Tough workouts on the track have their time and
place in a training schedule, and it’s not the first speed session after
a lengthy layoff.
Instead of going round and round your local outdoor oval for your first fast workout in a while, stick to your regular road route or favorite trail and perform the following short fartlek session:
a.) Target muscles LSD (long slow distance) won't - acceleration is a powerful in muscle developer.
b.) Move your joints and muscles into angles you won't reach during LSD - moving lower attachment of IT Band past the rubbing angles, getting hip flexors into higher angles of motion.
c.) Throw you into different metabolic pathways - this will simulate a longer run whe ncompared to an LSD run. You will find you can stay at higher heart rates for longer!
d.) Makes things mo'better interesting - time you taking-off to the song you're listen to, sprint during the chorus.
So every once in while, just "take off" - the regain your composure, then do it again. Below is a nice article describing the fartlek. Instructions in bold. Let us know how it goes!
Written by: Mario Fraioli
Instead of going round and round your local outdoor oval for your first fast workout in a while, stick to your regular road route or favorite trail and perform the following short fartlek session:
- Run easy for 10 to 20 minutes to warm up.
- Follow with 4 to 6 x 20-second pickups, jogging 40 seconds in between each pickup.
- Do 2 to 4 sets of 2 minutes, 1 minute, 30 seconds at 5K effort. For recovery, jog one minute after the 2:00 interval and 30 seconds after the 1:00 pickup. Take a 2:00 jog for recovery in between sets.
- Cool down with 10 to 20 minutes of easy jogging.
Wednesday, October 12, 2011
New Balance newSKY
This seems to be an incremental step for Noob-Alance. This shoe is STILL sporting a 4mm heel raise - this will be corrected in the NB line of zero-drop shoes coming in 2012. But it's nice to see the recycled materials in the construction of this shoe. What do you think? Love? Hate? Meh?
Being environmentally conscious doesn’t necessarily mean ending up
with a product like the Smart Car that is—be honest—heinous looking. New
Balance went back to the drawing board with their new line of newSKY
shoes and ended up with a shoe made up of fabric constructed of 95%
recycled PET plastic bottles. The recycled bottles are spun into fabric
that eventually ends up as the upper of the shoe and the laces. In order
to stick with a solid profile and a shoe that’s comfy, they took out
all the extraneous stuff and what’s left is one of the most
minimalistic, beautiful pairs of kicks we’ve seen in a while. Available
with a gray upper and red, white or black accents, this is one case
where less really is more. Source
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