How to Significantly Decrease the Impact Force of #Running #InjuryFreeRunning

Heel Striking vs Mid-Foot Striking Whether Barefoot Running or NOT

In an article that appeared in the New York Times on October 16. 2013, Gretchen Reynolds highlighted a research study on heel versus mid-foot striking in runners. The study was done by researchers at the Tampere Research Centre of Sports Medicine in Tampere, Finland. It was published in the June, 2013 edition of Medicine & Science in Sports & Exercise. The researchers matched 19 mid-foot striking female runners with an equal number of female heel strikers and measured the amount of force the women generated with each foot strike AND where that force was hitting the body hardest.

The heel strikers, not surprisingly, jarred their knees, generating 16% more force through the knees than the mid-foot strikers. The elevated forces were most evident along the kneecaps and inside area of the knees where most so-called running ‘overuse’ injuries appear.

On the other hand, the mid-foot strikers’ legs were also prone to excessive impact force, with 20% more shock force traveling through the ankles and Achilles tendons than the heel strikers.

Basically, the study concluded that you cannot escape the cumulative impact of running – no matter how you stride. The study leader, Juha-Pekka Kulmala (PhD.), said that, based on the study’s findings,  there is no one correct and painless way to run. The best running form is thus any that keeps you moving regularly.

As a barefoot runner and barefoot running coach, I tend to disagree with the study’s summation.

From my experience and use of the Squat-Scoot method of barefoot-midfoot running, there definitely IS a safe, efficient way to run. The key component of my work with runners of all ages and abilities is getting them to BRACE against the downward pull of GRAVITY. Before my runners even venture out on a run of any distance, they learn how to land lightly with minimal ground contact time.

“This significantly decreases the impact force”, taking most of the stress away from the ankles, knees, hips, and back whilst activating the running muscles (feet, calves, hamstrings, gluteals, quadriceps).

Again, from my coaching of runners over the past 25 years, landing more forward before lightly touching down on the heels prior to push-off results in injury-free, efficient, powerful running…without exception!

In conclusion, I do not particularly care what you put on (or do NOT put on) your feet to run. I DO care that you run tight, light, compact and forward to ensure safe, avoidable injury-free running.

Oh…I’m still waiting for someone in the research community to study 100% pure barefoot versus shod runners to determine which is the better way for the majority.

Coach Jeff #InjuryFreeRunning

Go to http://www.naturalrunning.ca or e-mail coach Jeff at coach@naturalrunning.ca to join one of my clinics or book a private training session.

#Barefoot Coach assists injured #Runners Around the World

With each passing week, especially over the past year, I have been getting phone calls and e-mails from injured runners desperate for help.

These are adults who are new to running, adults who are ‘veteran’ runners and parents of youngsters who WANT to run but get no specific coaching in school or at their track club as to HOW to run safely.

Interestingly, they want to know about the merits of running barefoot.

Almost without exception, those contacting me have developed what I call ‘avoidable itis’ running injuries. Without exception, they have been running in ‘coffins’ (standard running shoes) or minimalist footwear (which I call ‘mini-coffins’!). They have NOT been taught HOW to run safely and efficiently no matter what IS or ISN’T on their feet.

I finally felt it was time to put a blog out about the plethora of calls I get from people begging for solutions to their running injury challenges.

Here are a few examples of comments I receive:

“You are the 5th running coach that I’ve contacted BUT the 1st who has stressed the need to work one-on-one together.”  (I know, this sounds unbelievable!)

“My daughter actually loves to run but gets no technical running advice at her school nor her track club.” (I know, just let the kids run!)

“My son gets injured (IT-Band pain, runner’s knee pain, foot & heel pain) at the start of every cross country running season. Please help him run injury-free.” (I know, they are only teachers or volunteers who do the ‘coaching’)

“I’ve tried going to minimalist shoes or barefoot; heck, even a combination of the two and still get all kinds of Achilles Tendon problems. Nobody seems to help me overcome this.”

These are but a few examples.

In virtually every case, I am able to shift the ‘injured’ runner to safe, efficient, injury-free running within 45 minutes to 1 hour of ‘face to face’ evaluation and training.

Even those too far away to meet with me personally benefit from my blog posts and social media interaction. From there, we fine tune technique, lock in muscle-memory, practice PERFECTLY on a regular basis and build to more powerful running. However, the essence of the shift is made within the 1st hour of our work together. My commitment to the Squat-Scoot style of mid-foot running and the 4 pillars of safe running (tight, light, compact, forward) makes the difference.

Running barefoot only reinforces the power of sensory feedback through the feet, proprioceptive firing from the feet through the whole body and muscle memory of the importance of total body bracing.

The youth in my current Team Over The Top clinic (ages 8 to 18) that is in Week 3 have already progressed to quiet, low, efficient running with NO injuries. They are running from 4 to 8 kilometres at sub-5 minutes per kilometre and we still have 6 weeks left in the clinic. Many are already going barefoot on the track and all of them run the drills barefoot in the gym and track infield…no injuries, no complaints, simply faster and technically better running.

To all the coaches, parents, runners, ‘coffin shoe’ companies…what I do is NOT rocket science. It IS science BUT any of you can transform into effective proponents of SAFE, INJURY-FREE running. You simply need to make the commitment!

Coach Jeff

Contact Coach Jeff for one-on-one, group or team coaching via coach@naturalrunning.ca

Also, register for a current clinic via my website at www.naturalrunning.ca

Coach Jeff Co-Race Director of #MADD’s #StridesForChange 5K

Mothers Against Drunk Driving (MADD) is a non-profit, national (Canadian) organization committed to STOPPING IMPAIRED DRIVING AND SUPPORTING VICTIMS OF THIS VIOLENT CRIME.

It has been working toward this for over 30 years, lobbying the Canadian Federal Government to enact stricter laws enforcing ZERO tolerance of drunk driving, developing education awareness programmes in schools and beyond, supporting victims of drunk driving financially and professionally and initiating better testing protocol for law enforcement personnel.

Thus, when I was approached by the COO of MADD to once again be the co-race director for the 2014 Strides For Change 5 kilometre run/walk & 1 kilometre memorial walk, I jumped at the opportunity.  To me, it is a privilege to be involved in such a selfless organization that makes a difference daily. 

Last year’s event sold out (400 is the maximum allowed on the park route by the City of Mississauga for any special event) and proved to be a huge success. Participants raved about the organization, quality of gift packages, variety of post-event food and drink and the overall positive energy emitted by the numerous volunteers (over 100!).

I have total confidence that this year’s event will be even better on all levels. There will be prizes for the fastest men’s and women’s walker and runner, top three fund raisers and an early bird draw (on May 10!) along with numerous quality door prizes. There will be sponsors such as Barefoot-Science and Team Over The Top set up with demonstration product booths for you to peruse pre and post event.

Do not be disappointed – register early as there are only 400 spots available. To highlight:

• event day is Sunday, June 8, 2014 with a 9:00 a.m. SHARP start time
• event location is JC Saddington Park, 53 Lake St, Mississauga (Port Credit)
• sign-in starts at7:30 a.m. on race day
• pre-register by June 1
• $30.00 pre-June 1 registration fee
• register by calling 1-800-665-6233 or by visiting www.events.runningroom.com 
• plenty of parking at the bottom of Mississauga Rd. near the park
• the course winds its way along the beautiful Waterfront Trail on Lake Ontario

This is your opportunity to join Coach Jeff and 100s of others in making a positive difference. As Terry Fox said during his Marathon of Hope, “somewhere the hurting MUST stop!”.

Coach Jeff

It’s not too late to join my Transition Running clinic! Register today.

 

 

 

Legends of The #AroundTheBay Road Race

The Around The Bay running road race started in Hamilton, Ontario, Canada in 1894…3 years BEFORE the Boston Marathon, making it the oldest of its kind in North America.

Beyond that, I will hazard a guess that it is also the MOST CHALLENGING 30 kilometre running road race in North America! Those who decide to take it on do so at heir own peril…it is that difficult. It is only 30 kilometre running race that I have encountered where you MUST prepare SPECIFICALLY if you want to survive.

As you could imagine, a race of over 100 years old has its traditions and, more to the point of my blog, LEGENDS. As a coach who has run the Bay 8 times since 1985, coached 100s to race it as part of my Team Over The Top clinic AND designed a specific training programme for the race , I have become accustomed to what makes the Bay so special.

Here are a few of my TRADITIONS and LEGENDS:

TRADITIONS:

• Tin Pan Alley – it stretches along Beach Blvd. as the runners approach the 1/2 way point. A number of residents take up posts along the route and clang pots, pans, mettle pipes and the like. The incessant ‘racket’ helps to break up the monotony of the Beach strip.
• The Cow Bells – these are a tradition dating back to the original Hamilton Tigers’ football team. The spectators rattle the bells in no organized fashion from about the 10 kilometre mark sporadically through to the 27 kilometre mark of the race. Again, the noise gives the runners a boost and helps to ease some of the pain.
• Orange Slices – just past the 25 kilometre mark as the runners start their decent into the Valley Of Death, there appears a lone table laden with freshly cut, juicy orange slices. No sign, no people ‘guarding the gate’, nobody looking for accolades – just a local family on the race route trying to help out. This is about the toughest point in the race and the orange slices provide a wonderful ‘natural’ sugar boost for the final 5 kilometres.

LEGENDS:

• Mark and Amanda Collis – they just completed their 9th consecutive Bay race. Why is that so special and considered a tradition, you ask? Well, Amanda has suffered from myriad physical and mental challenges since birth. She is confined to a wheelchair and, now in her late 20s, finds incredible joy racing with her dad. Mark pushes Amanda in a specially adapted running stroller year after year. His enthusiasm, commitment and mental toughness are over the top, to say the least. Mark & Amanda also happen to be fast…very fast! They routinely run the Bay in under 3 hours – 2:52:48 this year – (in the early days, well under 3 hours!) and have run the Boston Marathon. They inspire everyone who is privileged enough to run with them – Mark always encouraging Amanda and all other runners with ongoing banter as he runs at a sub 5 minute per kilometre pace! This is a tradition that I pray continues for many more years.

• The Grim Reaper – for at least the past 20 years, the Grim Reaper has taken up his post at the 27.5 kilometre mark (or thereabouts). Dressed in full regalia, he stands at the entrance to one of the 10 graveyards that line the course. He sets up a series of signs with cations such as “enter here”. “welcome to Heaven” and so on. As if it isn’t tough enough to finish the final few kilometres, mentally, you must work your way past the Grim Reaper. Over the years, many have simply pulled off the course, sat down on the curb and said “take me, I’m done”! I’ve actually gotten the know the Grim Reaper over the years…and he’s a rather pleasant fellow.

• Stan the Man – last but definitely not least, I present to you the motivator extraordinaire. He’s been sitting at the bend before the final decent into the Valley of Death for the past 25 years. His team of friends set him up as the racers fly down the steepest section of the race and just before they climb the toughest section. This is approximately the 25.75 kilometre mark. Stan wears the original blue Around The Bay baseball cap (I have never seen one like it), given to him by the race organizers. waves a full length Canada scarf and cheers everyone on! All this whilst Queen’s “We Will Rock You” blares out on a loop from a boom box beside Stan. I asked Stan years ago how many hours he stays at the site – he says from the official start (9:30 a.m.) till the final participant (about 5 hours later!). Of course, it’s a good luck tradition to high five, hug, kiss and simply acknowledge the legend as you push through the final (and most difficult) section. If you can’t get pumped up seeing Stan, you don’t have a pulse.

On a personal note, I present to you Randy Swanson, one of the most inspiring people I have ever met on the planet. Randy was a high-flying senior executive in the mortgage insurance business happily married with 2 children…basically, living the Canadian dream. About 12 years ago, he suffered a major stroke, rendering him slightly paralyzed among other challenges. Randy fought back, taught himself to ride a bike, went back to work part time and simply pushed forward. About 5 years ago, whilst doing the 200 kilometre Ride For Cancer, he was hit by a car, suffered severe brain damage, underwent brain surgery and, somehow, survived. Randy refused to quit on life – he now works 2 days a week, practices Tai Chi 3 times per week, does bicycle spin classes 3 times per week and volunteers at a Rehabilitation center. On Sunday, Randy did the 5 kilometre  Around The Bay walk with his brother and a few close friends. I had the pleasure of walking a few 100 metres at the start and finish with Randy. He had me so pumped up I could have run across Burlington Bay! He finished dead last – and could have cared less! I had tears in my eyes as I left him to chase down my runners. As I said to a few spectators who were cheering Randy on, DON’T EVER FEEL SORRY FOR YOURSELF!

It’s taken me till today to come back down to earth. I’m exhausted but energized by the events of yet another amazing Around The Bay race. Here’s to another 100+ years of it!

Coach Jeff

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