The Runner's Sole

  Gear Buzz around The Runner’s Sole  Lately, we all have been reading it, hearing it, seeing it, or doing it on our own. What is the “it” that I’m referring to? Barefoot or minimalist running. Before we go any further, let’s define what barefoot running, minimalist running, and shod running really is: Barefoot is just that, barefoot. The runner is receiving full direct feedback by the plantar mechanoreceptors. The runner is running as natural as he can mainly landing fifth metatarsal and pronating toward the first metatarsal. Minimalist has varying definitions and none fully accepted. For now, the best definition is a shoe that protects the skin from injury, cold, and heat, does not change the runner’s gait, receives nearly all plantar mechanoreceptor feedback, has less than 3mm of coverage and zero heel rise.  Running in any shoe with more than 3mm thickness, has a positive heel to forefoot differential (no agreed differential), alters the gait (any change from landing fifth metatarsal and pronating toward the first metatarsal to another area of impact of the foot) and a significant reduction to the plantar mechanoreceptor feedback, is a form of shod running.  Some experts are defining thin sole shoes such as the typical racing flat: a cross country spike (less the metal spike), New Balance Minimalist, Saucony Type A4, Brooks Racers and Green Silence, etc. Other types are thin sole such as Saucony Kinvara, Brooks Launch and Asics DS trainer. Both of these definitions give change to the gait as well as the plantar mechanoreceptor feedback. Barefoot running is not a new phenomenon. It has been occurring for millions of years. Think it through: we weren’t born with Asics Kayanos on our feet! Furthermore, in many non-industrialized countries barefoot running is the only thing they know. Many of these civilizations run high weekly mileage over hard surfaces without injury. Just to note that high weekly mileage is not for marathon training, it is their only method of travel. However, what is new is shod running. Shoes with a thick padded heel has only been produced since the early 1970′s. Prior to that, shoes that fit into today’s minimalist definitions were produced. Today they are considered “trendy” back then they were functional, fast, and flimsy. Every year shoe manufacturers have been making the heels with thicker padding and include materials such as: gels, shocks, air pockets, foams, dual density, eva, adiprene, speva, etc. and making larger heel to toe differentials for better shock absorption. Unfortunately, annual injury report continues to rise and American distance running keeps failing at producing quality elite runners. Since the release of Chris McDougall’s “Born to Run” in 2009, barefoot running has become the trendy thing to do. Vibram Fivefinger shoes have exploded and gone from a gorilla looking water shoe to the next best thing to hard training. In fact, some of the traditional shoe manufacturers have begun to jump on the bandwagon and are now making minimalist shoes. New shoe companies such as Terra Plano, Kigo, and Altra, have accepted the minimalist movement and are producing their versions of minimalist shoes. So, should you abandon your current form of running and begin to run barefoot, minimalist, full shod, or wait for research to either prove or dispel whether or not barefoot is healthy? I recommend for you to read my full report on www.therunnerssole.com and I will provide much more information with cited references both anecdotal and evidence based research. Attend my new running biomechanics classes, read and research as much information regarding all forms of running, and do your own trial on forms of running that you currently aren’t following. Either way you choose, keep running!

RUNNING INJURY SEMINAR

1. Most common types of injuries and their causes:

A. Plantar Fasciitis-in the sole of the foot. Small microtears of the facia band that develops into either full tear of the facia band, or inflammation of the fascia band. Very painful and takes a long time to heal. Treatments of this is usually conservative and involves ice, rest, stretching, inserts/orthotics to provide compression and support of fascia band, barefoot striding, walking aids in faster recovery. B. Shin Splints-inside or outside of lower leg. Outside of leg can be  from heel striking, worn out shoes on later heel therefore causing the gait to roll later, ankles held very stiff while going through gait cycle, running on same side of road causing outward rotation of leg. Inside lower leg shin splints may be caused by too much pronation, wrong or weakly supportive shoes, flat arches, heel landing, ankles held very tight during gait cycle. Most common treatments are to correct shoe issues, arch supports/orthotics, changing gait to mid/forefoot landing zone, relax ankles, ice, massage, rest. C. Achilles tendon problems-overuse is most common cause. Running uphills too much, heel landing, increase distance/speed too fast. Treatment is usually conservative with ice, rest, stretching, avoid hills, heel lift in affected side shoe for short time, compression wrap. Run backward down hill and/or steps.  D. Patellar tendonitis-pain under kneecap. Usually from weakened quad muscles. Increased running distance and/or speed too fast. Treatments are usually heat and stretching before activity, ice immediately thereafter. Rest and compression wraps. Avoid hills, and go up/down steps backward. Leg dips with affected leg to increase quad muscle strength is important.  E. Iliotibial Band Syndrome-Pain on the lateral side of the leg. Extending from the hip down to the insertion point of the knee. There are two insertions points and either one or both can be irritated. Most causes are heel landing, running on same side of road, worn out shoes, increasing distance and/or speed too quickly. Treatments are heat and stretching before activity, ice immediately thereafter, replace shoes, change side of road, massage, myofascial release with The Stick and/or foam roller. Change to mid/forefoot landing zone.

RACE DAY NUTRITION Race day nutrition is key for survival from point A to point B. For distances from half-marathon and up, calorie intake must be equal to calorie expenditure. For each flat mile ran at a rate of 8 minute/miles, approximately 100 calories are burned. Therefore, approximately 7.5 miles per hour are ran or 750 calories are burned. If a person is only expecting to run 14-18 miles, most of us can get through this prior to our glycogen stores becoming depleted. If, and only if, our stores are fully stocked prior to that 14-18 mile run. If our event is longer than that, we must consider taking in calories, but when and how much? During our LSD training, all of the aforementioned is important but so is dietary training We must experiment with many types of endurance foods, fluids, and electrolyte caps during LSD. Taking in cals during a run can be difficult. Taking in fluids during a run can be even more difficult. Knowing when depends upon so many factors such as heat, cold, how much remaining not only in time/distance, but in quantity of food/fluid of what’s available. Believe it or not, the body can learn to process anything. From high quality nutritious foods, to fatty and salty foods. The body can take anything that its given and make good use out of it. How these foods affect supporting organs such as the gallbladder, may prove not worthy, however. Also, the foods may have a direct impact on performance. If you just want to survive, or if you want to win can dictate some of your intake. Some races have foods and fluids available, but it may not be what you are use to taking in. Or some ultra distances you are responsible for your own fare. Carrying all that is needed can become a hinderance to performance. LSD can even generate more problems since we have to go long and we’re not able to carry enough items with us. Thus leading to either cutting training runs short, bonking, hiding items, asking friends/family to crew for us, carrying so much that we can’t run anyway, etc. For LSD a good suggestion is to circle back to your home, car, store, restaurant, etc to reload so carrying a large amount is not needed. This helps in two ways: of course calories, and mental strength to get going again especially if the weather or terrain is bad. One easy suggestion is to take in this hour what your burned in the previous hour. But that can’t always happen. Depending upon what the next hour’s terrain may bring, that may be impossible. Calculating the total amount of burned calories can be confusing especially in long runs where the hours can run together. But this may be the best way to refuel yourself unless you have a crew there to aid you. I suggest to mix the calories into three different types:quick supply foods, fluids, and sustainable foods.

• Quick supply foods-these are the foods that are easily digestable and are going to supply calories quickly to the working muscles. Such as gels, chomps, clif-shots, etc. These items are easily managed and can be carried easily in a fanny pack. Most races have some of these items available. They supply glycogen and electrolytes to the person.
• Fluids-most sports drinks have a decent amount of calories in them that can be used either in conjunction with, or instead of the quick supply foods. The downfall is more may have to be taken in to supply the same amount of cals as the quick supply foods. This higher amount may cause G.I. Distress. Most races offer various sports drinks but maybe not a type that you are use to, so be prepared to supply your own or risk the unknown. Water doesn’t supply calories or electrolytes but it is a much needed component of race day nutrition. Water is needed to keep us hydrated and performance at its highest. A 1% drop in body water level in a warm environment can drop our performance by over 20%. Water also aids in digestion of foods. Water keeps our core body temp. down and helps in keeping muscles and joints freely moving. BUT, water has also a huge downfall. Too much water can lead to hyponatremia, cerebral edema, weight gain, etc. Hyponatremia is the most important and serious risk of too much water. This is where the body’s salt levels are diluted to a level that is too low to sustain life. Sodium levels are normal in the range of 135-145. When these levels go under 135 as a result of too much water, muscle cramps, dizziness, passing out, seizures, unconsciouness, death may be the result. Water is good, but must be taken in with respect.
• Sustainable foods-these are the foods that most people in the marathon distance will never experience. These are the ultra distance foods. These foods are taken in every 2-4 hrs depending upon the event itself. These foods can range from easy such as pretzels & chips, to pizza and sandwiches, to actually eating a full meal. These foods generally are used to resupply the liver glycogen stores and soak up some of the free flowing fluids and quick foods left over in the belly. They can have a profound affect on the person if too much is taken in. With a full belly, this can push up on the diaphragm and affect breathing. This type of intake can also cause bowels to move, stomach aches, belly cramps etc. This is a portion of endurance race day nutrition that must be trained with as much as possible.
• Electrolyte capsules aren’t part of race day nutrition to most, but it does have importance. Electrolyte caps are used to resupply the body levels of sodium, potassium, and magnesium. Some of these are found in the other foods and sports drinks, but not in this concentration. The appropriate body levels of these electrolytes aid in the pyloric sphinter to open and close thus allowing partially digested foods to leave the stomach organ into the small intestine for proper absorption. With low levels, the partially digested foods can stay in the stomach organ and not be moved to the small intestine and never absorbed. Thus bonking, stomach and breathing issues are assured.

  Body temp and food absorption has been shown to have a direct correllation. If the core temp rises blood is shunted from the G.I system to dissapate the body heat. Therefore ceasing or slowing food absorption. So, message is to keep body core temp as low as possible. Always prepare for the inevitables such as a race running out of foods/fluids is a must. Keeping a few small packages with you will prove to bail you out of some precarious situations and save your race. In conclusion, at this time the best foods and race day nutrtion must be tested and decided upon during training. Experiementation of many of the three types of foods are important and knowing what will be available to you at your event is equally important. Taking in next hour calories for the amount burned in the previous hour is a good systematic approach for race day nutrition. Start your day with a full liver glycogen store and keep the levels as high as you can. Train smart, Train hard, make racing fun and fast.

ENDURANCE TRAINING Endurance training is subjective to each person. Each runner has his/her own “endurance” events or interests. For a beginner runner, reaching a full mile without stopping is endurace training for that person. For some a 5k, half-marathon, marathon, ultra, etc. The most important part of endurance training is developing the endurance over a reasonable amount of time, again subjective. Too often we push too hard or attempt to “hurry” the endurance training. Thus injury is assurred. We experience injury and set back when the training is too rapid, fast, hard, long, etc than what we are truly capable of achieving. For some, running a full mile at a comfortable pace may take as long as a month to achieve. Most marathon training plans generally last for 16-20 weeks. Those who attempt these plans generally have some base mileage built up and experienced races at other distances. But, a person who is attempting a marathon plan may also fall into that too quick scenario. Inconsistent training is also another way of causing injury and not reaching our true level of endurance training for our desired distance. Cross training is a nice SUPPLEMENT to running, but shouldn’t take up more time than the actual running does. The components of endurance training include: Long slow distance running. This isn’t new, and I didn’t discover it. This has been the staple run of all those who have ran any event from 800meters in H.S. Track, to multi-day runs. This run is where many things are developed.

• Mental strength-this is probably the most important part of endurance training. Some may think its the running and muscle memory, but I beg to differ. The body is capable of doing so much more than one thinks. But the brain has limitations. All of us have our own mental limitations. Each one of us have what we like, and what we don’t like. I like heat, I hate cold. I like sun, I hate rain. I like running without music, I hate the bother of wires and such. Some can push themselves into the beyond and others can’t push themselves off the couch. As we run our LSD runs, we are learning more about ourselves and what we can/can’t do. This is an important aspect of endurance training. Our brains will stop us way before our body’s limitations have been exhausted. There are two types of runners from the mental aspect, those who are associators and those who are dissassociators. Associators are finely tuned into their bodies and can listen to any feedback from their body to make adjustments. They are entertained by their body, movement, progression of the run, etc. They generally run by themselves and join in group runs just to compare their fitness to those similar. They are looking for each run’s progression and the benefits from each run. The dissassociators are those who just lose their minds as they run and listen to music or just pray to get this misery over asap. These types of runners can’t run without a partner on a regular basis. These runners are more concerned about their environment than they are with themselves. They generally don’t push themselves to full capacity. But, all in all, that may be just fine. All aren’t trying to kill themselves but just to manage weight, tone up, etc. But, this person must be honest to themselves before embarking upon a full training plan.
• General cardiac efficiency-is where blood capillaries are developing throughout the working muscles used in running. The heart is getting bigger, stronger, and can pump more blood with each stroke than it can with multiple smaller strokes. This takes time to develop. For some the mental strength has developed through some other parts of their lives, but the GCE hasn’t and this is the hardest part. The muscles in the legs are developing more vessels and capillaries to bring more blood/nutrients into those muscles and to clear away the biggest enemy of endurance athletes-Lactic Acid. Lactic acid is the build up of metabolic waste in those muscles and can/will develop pain, soreness, decrease range of motion, edema, etc. and will stop the person in their tracks. Or will create all of those aforementioned at a later date, such as 24-48 hours after a LSD. The respiratory system falls into this category and is developing deeper alveoli (air sacks) deep within our lungs to take in more oxygen to be delivered to the working muscles. This also aids in clearing out the metabolic waste.
• Endocrine system-is stressed during a LSD. This is the system that is responsible for all communication within the body between glands are regulated. Hormones such as insulin is released to balance glycogen levels of the body during long events. Other life sustaining chemicals such as adrenaline, corticosteroids, alpha and beta agents, dopamine, etc are released to regulate blood pressure, heart rate, breathing rate, etc. Chemicals of well-being (runner’s high) endorphins, which can be a very positive and uplifting part of the endocrine system, are released. The endocrine system has many functions and too technical for this small seminar, but play into endurance training very importantly. This system can take a lot of insult and will continue to develop as insult is applied, but it also has its limitations and needs to be trained progressively.
• Muscular development-this is the part that we all can see and judge our fitness levels. When we look at a person and they appear fit, we think they are highly trained. But this is not always the case. It is an important part of training and carrying as little extra body fat is important and having finely tuned muscle will aid us in getting from point A to point B. But if we have a weak mind, weak GCE and endocrine systems, our strong chiseled bodies will be stopped in their tracks.
• Injury-as the case of Americans, we want everything yesterday. We have become so addicted to quick and fast. But there isn’t anything that will cause endurance to build other than putting in the time. More than 85% of injury is directly related to-too quick, too much, too fast, too long! Progression is key and self evaluation is the lock. If the two fit well, injury can and will be reduced if all other parts of potential injury causing mechanisms have been addressed, ie shoes, cadence, form.

  Speed training-is where the body is stressed beyond normal limits and allowed to rebuild.

• Mental strength-this is where we put a little swagger in our gait. Chasing the clock on a track makes us feel strong and invincible. Good mental training and strengthing. But can be over confidence and bite us later.
• General cardiac efficiency-the heart rate is raised and sustained for long periods of time usually 90% or more of our max heart rate. The heart is developing more blood vessels, becoming stronger, faster, and develops more stroke volume per beat. The respiratory system is delivering more oxygen to the working muscles and clearing the metabolic wastes at a higher rate of speed.
• Endocrine system-maintaining good communication within all glands and releasing hormones and chemicals as needed. The blood pH levels are reduced as a result of speed training which allows the kidneys and endocrine system to become more and more stressed and therefore causes the blood pH to be reduced slower as the person continues to perform speed training over time. The kidneys bring back homeostasis (normal levels) of the blood pH over a period of 12-36 hours after speed training has ceased.
• Muscular training-this speed training makes us fast and strong. The musculoskeletal system has such demand on it that every part of this system responds to that stress making soft tissue, ligaments, tendons, muscle, and bone strong and rebuilds over and over. This also causes a slight weight gain bc as the body fat doesn’t weigh as much as muscle. This is needed to support our bodies over the endurance event.
• Injury-injury for doing speed training is a huge risk. Many times speed training isn’t prescribed for someone who doesn’t have many base miles built up. This must be coordinated and carefully monitored by the person and their coach if they have one. Again, progression is key.

  Tempo Runs-sort of brings LSD and Speed training together. Shows where one is with the two other components. Many times the tempo is about half of the distance of the LSD and at a pace of 80-85% of their max heart rate.

• Mental strength-for a short tempo run at a higher speed/pace, the person can usually bring the LSD mental training into play to assist them in getting through a longer, tougher workout. Or a race. Many times this is where the dissassociator becomes more of an associator. They begin to listen to themselves and adjust to body feedback.
• General cardiac efficiency-has been developed and can handle the stress of the two other runs. Many times this is an indicator or how true the person has been about their LSD and Speed training. Tempo runs are like the body weight scale, they don’t lie.
• Endocrine system-all communications are ready and hormones are restocked and ready. The kidneys have been stressed and ready to release the adrenaline and buffer the blood pH at a higher rate to do its part in clearing lactic acid. It’s go time!!
• Injury-injury is high here as well, but not as high as in the LSD run and half that of the speed training. Due to usually the person is running in lighter weight shoes therefore creating a better landing zone on the foot, cadence is high and stride length is short, the person is in more control of their body movements and training has made them stronger. The time and distance of a tempo run is much shorter than LSD, and not as hard on the body as speed training. Progression is still key.