The Right Shoe For the Job: Part I (Running Shoes)

Now THAT's a flexible shoe!

Injury = weaknesses showing its ugly head.

If you're working hard on strengthening your body - think about what you may be leaving out.  The body is a big chain of muscles and tendons; movement of that body or parts of that body is a series of small reactions among those body parts.

Common sense, you say?  You might think so, yet we commonly see people wearing shoes akin to casts on their feet. You've seen them: those heavily cushioned and overly supportive shoes meant to make you feel as if you're "running on air" or to "correct" your "bad running form." In reality, these heavily cushioned casts serve only to prevent movement, immobilizing a joint or series of joints.  

On this blog, we often discuss shoe selection for running. The best kind of shoe to allow your foot to move the way it's supposed to and build strength in your foot are commonly referred to as "minimal shoes." These are shoes that offer protection from elements and extreme temperatures but do not impede natural running form. These shoes require you to improve your running form, which in turn strengthens your foot (and helps prevent injury).

So, what about those heavily cushioned "casts" we see so many people wearing typically for the wrong reasons.  These are rife with problems and they will only exacerbate existing form problems and injuries. They:

• Overly absorb impact, making you unaware you've landed on the ground. This makes you push down harder seeking for firm ground. 
• Attempt to offer a springiness (or compliance) that helps, but can easily be out of synch with the springiness of your natural stride.
• Block the foot's nerves enough to keep the fact you've landed on a tree root secret so you can just roll an ankle.
• Weight, a shoe shouldn't be a % of your body weight.  We may think we are using the best "space age materials" - typically shoes are way too heavy.  Especially heavy for the young; an 8oz shoe for an 8 year old is like a 3lb shoe for an adult.
• Remove your proprioceptive feedback that is necessary for balance, stability and posture.
• Raised heels to encourage rear foot strike, check out 'Do running shoes still need raised heels?'.
• ((Did I miss anything))

For shoe sizing, it's more about flexible points not length!  Details here. 


So, we know the best shoes for running are shoes that allow the many muscles, tendons, and ligaments in your foot to do their job, unimpeded. Have you thought about how that might transfer to work shoes or gym shoes?  ((See part 2 and 3))

Make Your Own Trail Mix Bars

Trail Mix Bars

These bars have many of the wonderful nuts, seeds, and crunch of a trail mix–but without the sugar load. This poses only a modest carbohydrate exposure, as the dates provide 4 grams sugar per date.
 However, if you are a marathon runner, triathlete, or other long-duration exerciser and would like to use these bars as your during-exercise carbohydrate source, they are easily modified to increase carbohydrate content to suit your needs. You can add more 2-3 more dates, for instance, or more raisins or apricots, ground in your food chopper or food processor in the first step. If you are not a long-duration athlete, leave these bars as is!
 
Ingredients for every 2 bars (e.g., multiply ingredients by 4 to obtain 8 bars):
2 tablespoons shredded unsweetened coconut
1 tablespoon raw pumpkin seeds
1 tablespoon raw sunflower seeds
1-2 whole pitted dates
1 tablespoon walnut fragments
1 tablespoon cacao nibs
1/2 teaspoon ground cinnamon
Sweetener equivalent to 1 tablespoon sugar or sweeten to taste
1 tablespoon coconut milk (full thickness), room temperature
1/2 tablespoon almond butter, room temperature
Preheat oven to 200 degrees F.
Combine coconut, pumpkin seeds, sunflower seeds, and dates and grind in food chopper or food processor until consistency of coarse coffee grounds. Pour into bowl.
Add walnut fragments, cacao nibs, cinnamon, and sweetener and mix thoroughly. Taste batter to ensure degree of sweetness. Stir in coconut milk and almond butter by hand. (If almond butter is too thick, microwave prior to adding to mix in 15 second increments to obtain a liquid consistency.)
On parchment paper-lined cookie sheet, divide dough into two parts (or into as many bars as you desire). Shape into bar shape with the flat edge of a butter knife.
Bake for 60 minutes. Remove and cool.

the ole 'overtraining'

The old saying is that it's better to go into a race (or any activity) 10% under trained than 1% over trained. We're on a precipice of advanced and convenient medical devices coming out.  Devices that will integrate with our 'smart devices'.  Nike, Jawbone and others have these pretty neat activity detectors intended to graph your exercise, lifestyle and even sleep cycles.  This is all good!  But the only metrics I want to know is am I overtraining??  There are huge potential downsides of over training, such as:

A major effect that extreme exercise has on our bodies is an immediate increase in cortisol, the hormone that is released when the body is under stress. Heavy-resistance exercises are found to stimulate markedly acute cortisol responses, similar to those responses found in marathon running. Chronically high levels of cortisol can increase your risk for a variety of health issues, such as sleep disturbances, digestive issues, depression, weight gain, and memory impairment. Excess cortisol also encourages fat gain, particularly around the abdomen.

Overtraining can also have harmful effects on the immune system. Research has shown that the cellular damage that occurs during overtraining can lead to nonspecific, general activation of the immune system, including changes in natural killer cell activity and the increased activation of peripheral blood lymphocytes. This hyperactivity of the immune system following intense overtraining can possibly even contribute to the development of autoimmune conditions. 

 Although there's not yet a device you can put around your wrist to tell you you're overtrained, there are signs.  Mark Sisson's 8 signs of overtraining (from here):

1. You repeatedly fail to complete your normal workout.

2. You’re losing leanness despite increased exercise.

3. You’re lifting/sprinting/HIITing hard every single day.

4. You’re primarily an anaerobic/power/explosive/strength athlete, and you feel restless, excitable, and unable to sleep in your down time.

5. You’re primarily an endurance athlete, and you feel overly fatigued, sluggish, and useless.

6. Your joints, bones, or limbs hurt.

7. You’re suddenly falling ill a lot more often.

8. You feel like crap the hours and days after a big workout.

You'll need to ratchet it back down if these markers describe your situation.  Here are a few techniques to avoid overtraining while still enjoying high intensity exercise:

1. Reduce the frequency. While pushing yourself hard at the gym is not inherently problematic, doing it too often during the week is overtraining. High intensity, high stress exercise should be limited to two or three times a week, especially for those who are dealing with other health issues such as autoimmune conditions or digestive troubles. Compounding those stressors with extra stress from your exercise routine will not leave you healthier, and can easily cause you to become more sick.
2. Get adequate rest. I’ve written before about how important sleep quality is for health. Not only is taking breaks from exercise important, but getting adequate sleep to allow recovery from intense exercise is vital to avoiding the overtraining syndrome. Make sure you are getting adequate sleep, particularly on the days you train. Interestingly, one symptom of overtraining is disturbance of sleep, so if you’re feeling restless and having trouble sleeping through the night, you may want to reconsider the intensity of your training schedule.
3. Mix it up. While high intensity exercise may be ideal for losing body fat and improving lean muscle mass, we know that high levels of cortisol can cause the body to hold onto fat. For this reason, you may consider trying a type of exercise that can help modulate your cortisol levels. Some may knock yoga as being too easy to affect weight loss, but regular yoga practice is shown to reduce cortisol levels, which may help in reaching your weight and fitness goals. Instead of doing a fourth day of CrossFit, try doing a yoga class instead. You may find that this stress reducing exercise helps you recover more quickly from your more intense exercise schedule.
4. Eat more carbohydrates. While cutting down carbohydrate consumption is often seen as the best way to decrease body fat, a combination of overtraining and low-carb eating can actually raise cortisol significantly and negatively impact immune function. There is also a possibility that very low carbohydrate (VLC) diets suppress thyroid function, a debate thoroughly discussed by Paul Jaminet on his blog. So if you’re regularly doing high intensity training and want to avoid symptoms of overtraining stress, don’t skimp on the carbs!

Thanks Chris Kresser and Mark Sisson for breaking it down for us!

-PR