7 Biggest Running Issues and What to do about Them.
Check out this Link from Runners World for full article;
http://www.runnersworld.com/article/printer/1,7124,s6-241-285--13841-0,00.html
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HEEL STRIKING IS THE WORST WAY TO RUN
ReplyDeleteIn our modern shod society we see all these new shoes with great arch support and thick comfy cousioning coming out everyday. Forget them all, they serve only to make our running stride worse, our arches weaker, our "proprioception" , the way we feel where we are in the world, less sensitive. Instead we need to relearn how nature meant for us to run, with the great mechanical miracles we call FEET !, the human foot is built for running, the arch is meant to absorb forces from running, barefoot running will actually strengthen the aches !. Another thing we do is wear ankle supports, the human ankle is made for MOBILITY not STABILITY !. Lets look at how to better use what nature gave us. Now in order to get the proper running technique you could do a little test, go out to an asphalt parking lot, or a high school track, take your shoes and socks off and run about 100 yards and see if you heel strike naturally, if you do it will probably hurt making you correct by landing slightly on the ball, gently letting your heel come down, gently touching the ground, under your hip instead of landing your heel out in front of your center of gravity, essentially "putting on the Brakes" every stride. This is why they say "running is bad on your knees and hips", all the shock travels directly up thru your heels and does damage. You should also jump rope barefoot, because when running barefoot you want your landing (think of striding as LANDING not STRIKING) to be similar to the way you land while jumping rope, under you, knees bent and no heel strike, allowing all the muscles like the calf, the hamstrings, the gluteus, and the thighs to absorb the forces, not your bones and joints. Now what you want to do is to practice on a treadmill, barefoot until you get the technique down, at that point I suggest getting shoes liked the Vibram Five Fingers, New Balance Minimus, Merrell Trail Glove, or other "minimalist shoes". Also you could buy a pair of light running flats like Mizunos, thin soles and about 3 ounces. you want your foot as close to the ground as possible and flat, not elevated in the heel like most modern "running shoes". Now you don't want to be too far up on your toes when running, this is a common mistake, you want to keep the ankle relaxed and think of running across thin ice, or like a ninja, quiet, soft, and land with the heel just off the ground, under you, not reaching out in front of you. Also don't kick your feet up too far behind you, just pick them up high enough to clear the ground and bring them forward to land again, this makes you more efficient. You can go to various sites and read more about this. Here are a few, www.militaryrunning.com, www.barefootted.com. Just google "barefoot running" and they all come up. I meant come on, if the Army (who hates change) is now retraining Soldiers to run this natural way, to reduce injuries, I think its time for you to give it a shot ! Just remember, you can not run the same distance or speed when starting to cross over to this natural technique, your calves will be very sore and you will get pains in your feet from too much too soon, start with about one fourth of your normal distance and work up from there. Your feet will be healthier for it. STAY STRONG, STAY HUNGRY !!!