Canadian Age Group #EliteUltraMarathoners Train with #CoachJeff:

Barb Campbell and Richard Ehrlich are not only husband and wife –  professional engineer and dentist respectively – but they are also internationally ranked ultra-marathon runners. I might add that they are also quick learners and wonderful human beings! I feel blessed to have met and worked with them.

They came into my training world when Barb bid on and won a gift certificate donated by me to the C3 (Caledon Triathlon Club) annual fund-raiser in August, 2015. I had been approached by one of my barefoot running clients (Michelle Bolhuis – a C3 board member) to offer up my services. Of course, after 4 months of no contact, I actually forgot about the certificate. Then, out of the blue, I got an e-mail from Barb requesting a private run technique training session as per my gift certificate won by her. The rest, as they say, is history.

After working with Barb 2 weeks ago, she suggested a follow-up last week with her and her husband, Richard. My focus on injury prevention as it applies to running won Barb over. From there, Richard also wanted in on my ‘secrets’ to injury-free running. As ultra-marathoners, they put their bodies under extreme levels of physical and mental duress – regularly. A short race would be 20 kilometres on mountain trails whilst the average is more in the 50 kilometre to 50 mile range with many races much longer. They have raced in the Dolomites (Italian Alps) and the Canadian Rocky Mountains (the Canadian Death Race in Grande Cache, Alberta) as examples.

Injuries (Achilles tendonitis, patellar tendonitis, meniscus tears, neck strains, ankle sprains and low back muscle strains) were par for the course for both of them. As it turned out, neither had any formal training in how to run safely and efficiently. After determining that both Barb & Richard had left hip restrictions (their left legs showed as shorter than their right) with flat left feet and no proprioceptive activation from the feet up, I proceeded to have them use:

the Functional Chain Trainer (see photo below) and the Health Bridges levels 1 and 2I then unlocked their left hips using the pelvic stretch (see photo below)combined with low side to side full leg swings to opposite hand from supine position and double bent knee tuck swings to each outstretched arm. I finally got them running barefoot using my Squat-Scoot technique of tight, light, compact, forward running.

They both were heavy footed runners with hips dropping and arms flailing. By the time we finished the drills 1 hour later, they were both totally unlocked, symmetrical (legs the same length and hips square) and running light, quiet and quick with NO pain.

Knowing that they will NOT run barefoot, I put them in the Barefoot-Science insert system (see photo below) which simulates the proprioceptive and synergistic firing from the feet as if they WERE barefoot. They put these into their most frequently used trail shoes and immediately noticed the firing impact of the plug system in the arches of their feet. They were sold on the merits of mid-foot, bent knee, full body bracing, heel flicking and forward knee driving for injury-free trail running.

I know that virtually all of us are asymmetrical, locked up and unbalanced. I also know, like Barb and Richard, you can be fixed to ensure safe, efficient activity…whether barefoot or in some form of ‘coffin’ (running shoe) with the Barefoot-Science inserts. Don’t live with avoidable pain any longer. Follow the coach’s injury prevention guide highlighted in this blog and reap the rewards.

coach Jeff

#MaximalistShoe Trend? Give Me A Break!! #InjuryFreeRunning #Barefoot

Just when I thought the human race was showing signs of intelligence as it applied to the capitalist rip-off of the running shoe (‘coffin‘) industry, along comes the ‘maximalist’ (is this even a word???) running shoe ‘trend’ – what I call the balloon effect. I have been getting articles e-mailed to me about the introduction of the ‘super-cushioned, light-weight, ultra thick-soled’ shoe that is captivating a certain segment of the so-called ‘ultra-marathon’ running world. It also appears to be trickling down into the running enthusiasts who had a negative experience with the so-called minimalist zero-drop shoe transition.

Comments within the articles mention “more research is required before maximalist shoes can be classified as safer and more effective as running distances increase” and so on.

Well, let me tell you a few things about ‘research’.

With a Master’s degree in Exercise Physiology, I had to do a thesis that required 1 year of data collection, 3 months of statistical analysis, 3 months of writing and re-writing, 2 months of article preparation for publishing and a 3 hour thesis defense. At the end of the day, my statistician could have made the data come out any way my adviser wanted to give us the best shot at getting published. In other words, research, smesearch! It’s generally in the eyes of the analysts as to the outcome. Further, I don’t need peer review research on the effects of the maximalist shoe on the safety of running. I don’t know and I don’t care about the whole ‘trend’. What I DO know is that:

• humans are basically lazy
• humans will take the easy way out of virtually any situation
• humans are basically followers
• humans will jump on the latest ‘trend’ without understanding the consequences

As a result of the above traits, most humans do NOT:

• learn how to protect the body against the downward pull of gravity when running
• learn how to brace the whole core to land tight and light with each footfall
• learn how to symmetrically balance the body by activating the neuromuscular system from the feet up the legs through the gluteals into the upper body
• learn how to squat and scoot when running to AVOID heavy, uneven foot-strikes that break down the body and cause avoidable injury

This brings me back to the ‘ultra-marathon’ running world and their supposed initial attraction to maximalist footwear – or should I say the equivalent of putting balloons on your feet. If you are truly an ultra runner in the mold of the Tarahumara, the native Kenyans, the East Indians of Goa, the Sri Lankans of Colombo and so on, you do NOT need balloons on your feet. If you cannot run 150+ miles injury-free without stopping, then your FEET are NOT ready to do so. It’s as simple as that.

Where do you get off thinking the maximalist shoe is the answer??

Dig deeper and you will see that this is a new angle on an old theme of the running shoe industry ripping off the human race (pardon the pun). If we as a consuming people keep falling for the same tricks packaged differently, we will NEVER embrace tight, light, compact, forward squat/scoot running as the basis for safe, efficient, powerful movement against gravity.

Of course, the other thing we must do is quit being so DAMN LAZY and do the required preparation work to master quiet, safe running.

As a final salvo, I will add “ditch the coffins, ditch the balloons…and GET BAREFOOT if you are serious about running injury-free!!”

coach Jeff

 

Tips for #Running #Barefoot in Winter – #InjuryFreeRunning #Barefoot:

As the temperature in my neighbourhood (Port Credit, Ontario, Canada) dropped to a rather chilly 2 degrees Celsius or 8 degrees Fahrenheit for a few days last week, the reality of another fast approaching winter running season dawned on me. It got me to thinking “I better get myself prepared for the inevitable ‘MINUS’ temperatures IF I wish to run barefoot outdoors this winter. There actually may also be a few of you thinking the same thing. Over the years, I have found a few techniques that help prepare my feet especially to the harsh conditions of winter in my ‘hood. They are as follows:

• I run on damp or wet grass areas (wet grass is much colder at this time of year than dirt, gravel, asphalt or concrete) for at least part of every early morning run
• I run through ANY puddles of standing water (best after an overnight rain) along my route for the same reason as above
• I stand, walk or run in the nearby lake, river and stream that all flow through my hometown. The average water temperature at this time of year is 5 to 10 degrees Celsius or 38 to 42 degrees Fahrenheit. If you are lucky enough to be near bodies of water, do the same thing as often as possible during your runs. If not, try to find at least a creek or stream that is near you. Again, failing that, do extra running on dew or rain-dampened grassy fields
• I go barefoot throughout my day as often as possible in the gradually colder temperatures. I find that this is great at toughening up the skin of my feet to the harsher temperatures, helping me to fend off frostbite and ice or salt stone cuts in the dead of winter
• I will try NOT to miss any early morning runs (5:30 a.m. is my usual start time) when the temperature is at its lowest point and the grass has the heaviest amount of moisture. This forces my body temperature to adapt and increase the flow of blood to my feet, thus keeping my toes alive and well and speeding up my transition to safe winter barefoot running

Whether you are a barefoot runner who has NEVER run barefoot in a cold winter, a runner who is transitioning to barefoot running or simply a runner who has gone to minimalist footwear, you will benefit from doing at least a few of the above activities barefoot. They will help you balance better, sense terrain changes better and centre better over your feet. For those still running in full-on ‘coffins’ (thick-heeled, thick-soled mega shoes) and not interested in running injury-free, good luck. 

Coach Jeff

 

 

 

 

#HellaCravings #AdeleParody on New Year’s Resolution #Exercise Challenge:

The video included (click on link below) set to Adele’s new hit song is a classic!

It follows a couple’s challenges around following through on a New Year’s resolution to:

• exercise more
• eat healthier
• drink less alcohol
• vary one’s activity schedule
• get regular rest and a good night’s sleep

Even though it is an absolutely hilarious parody, it rings true on so many levels. As a coach and trainer as well as a competitive athlete over MANY decades, I have heard every promise – AND EXCUSE – when it comes to changing one’s lifestyle to healthy, active and balanced. For the majority of people IN THE WORLD, exercising regularly and eating a healthy, balanced diet is akin to getting poked in the eye with a red hot needle. It’s something that most of us simply do NOT want as part of life.

Thus, making the proverbial New Year’s resolution to improve all aspects of one’s lifestyle is prone to abject failure. This is NOT to say that everyone has good intentions. In most cases, this is so. It’s simply a matter of ‘life’ getting in the way of people’s best intentions. As examples, if I had a nickle for every one of my potential clients’ promises to:

1. attend my 6:00 a.m. Friday T-Team circuit training classes
2. attend my 5:31 a.m. hill and trail running drill sessions
3. attend my Team Over The Top running clinics
4. attend my daily dips in frigid Lake Ontario
5. attend my seminars and workshops on learning how to run injury-free
6. attend my classes on how to safely run barefoot and avoid needless running injuries

I would be a multi-millionaire!! The bottom line is – most human beings have trouble saying ‘no’ or ‘not interested”. They would rather say “I’ll be there” or “I plan to be there” or “put me down for the next session”…you get the point.

Here’s what the old coach suggests for you and 2016. View the Adele parody on the link above every time you think of saying “I’ll start tomorrow”. If THAT doesn’t get you motivated to start TODAY, nothing will…AND the coach will simply wish you the best in the rest of your life.

Oh, and if you truly want to stretch out your New Year’s bucket list, join me for a barefoot snow run followed by a dip in Lake Ontario. I guarantee you will NEVER be unbalanced nor get any of the common ‘bug’ sicknesses (head or chest cold, influenza and so on). See you in the lake!!

coach Jeff

#EsmeFlorenceHawthorn at 21 Months – #InjruyFreeRunning #Barefoot Update:

It’s hard to believe but my grand-niece (and future Canadian Olympic barefoot athlete!), Esme, is now 21 months young. Time (as usual in my life) is flying by. Since my last update on Esme 5 months ago, she has been doing some rather amazing things. A few of these are as follows:

• running barefoot on the hard sand beaches of the Dominican Republic (see photo below).

Notice her natural knee drive forward, her squared up and quiet shoulders, her left arm drive, her bent knee on the push-off leg, her level hips that indicate perfect centering and balance – all this at age 21 months

• floating free and easy in the Caribbean Sea (see photo below). Even though she is wearing ‘water wings’, notice the total lack of fear, absolute look of joy, perfect balance in water well over her head, the muscle development around her neck, upper chest and shoulders – a direct indicator of natural muscle activation from the feet through her whole body

Esme’s parents continue to support her going barefoot as much as possible in different scenarios and on surfaces. This has a direct effect on her positive attitude, sheer joy of living and a level of activity that even tires out her Great Uncle Jeff. As she continues to go barefoot on different surfaces and experiments with different modalities of motion (walking and running backwards, jumping up and down and forward, twisting side to side, balancing on 1 leg and doing leg crossovers), her risk of avoidable ‘growth’ injuries, aches and pains decreases dramatically.

In a video clip that my sister (and Esme’s grandmother) sent me (and that I haven’t been able to figure out how to insert into my blog post yet), Esme regales us with a few yoga moves (the dog pose, the sitting leg crossover, the 1-legged stance), backward walking, high double leg jumps and hopping and a wild rendition of the ‘twist’! She interjects with “Namaste” for all of my yoga blog followers.

My wish is that by the time Emse enters full time school, she’ll be allowed to attend barefoot. If not, I will make sure she has the patented Barefoot-Science progressive domed inserts in any of the footwear she is forced to wear. Further, I implore all parents of young ones to get AND keep them barefoot. Buck the standard North American ‘way’ of putting kids in ‘coffins’ (shoes) and crippling their ability to activate from their feet thus balancing their body, protecting themselves from needless injury and pain and developing the ability to run safely with power and efficiency. This would be the greatest gift of all for your children.

As Esme says…“NAMASTE!”

coach Jeff

#TeamOverTheToppers Start #AroundThe Bay Race #Training in Earnst:

The coach’s 2016 Team Over The Top Around The Bay running clinic started this Sunday, January 3. As has been the case for MANY years, I hold the opening session on what I term the VALLEY OF DEATH – known locally as Valley Inn Rd. It is the final climb (at the 25.5 kilometre mark of the 30 kilometre Bay race) after a punishing 8 kilometres of hills. This sets the tone physically and mentally for my runners as we proceed toward a most challenging race day.

This is a 75 minute hill drill session that taxes all components of my runners’ fitness – energy systems included. My goals for doing so are as follows:

• to better protect the body from needless hill running injuries
• to activate all key running muscles as well as all synergistic (secondary support) muscles to better balance the body
• to teach the body how to protect against the downward pull of gravity and resultant pounding pressure on the knees, hips and back
• to learn how to flick the heels and slightly lift the knees higher than normal, thus allowing gravity to do the work on the downhill
• to learn how to push UP the hill with the feet landing slightly behind the mid-line quietly and quickly

Some of the drills that I regularly include in my team’s hill training sessions are pictured as follows:

1. backwards uphill to activate the extensor chain of muscles and take pressure off the hip flexors

2. side to side shuffle forward uphill to activate the gluteal muscles and hip abductors  thus helping to stabilize the pelvic girdle

3. side to side crossover downhill facing to the side to activate and strengthen the lower abdominal wall, lower back muscles, hip adductors and inguinal ligament to improve running balance

4. side to side shuffle downhill facing the side to strengthen the calves, feet, whole core and abductors. This in turn makes forward running easier and safer

5. forward angled weave side to side uphill which takes the pressure off the hamstrings and calves whilst specifically recruiting the tibialis anterior muscles, ankle support muscles, groin muscles and lower back muscles

6. side to side shuffle uphill facing the side to better focus on keeping the body compact, landing more on the mid-foot and strengthen the outer leg chain from feet to hips

Without fail, my runners can NEVER believe it when I announce “session over”. 75 minutes literally flies by. Their focus MUST be total, their practice and repeat of EACH drill MUST be perfect and their pace must be efficient. As a result, even though they are working exceedingly hard, it doesn’t SEEM that way. Where they really notice the improvement is in how easily they run ‘tough’ hills forward up and down without injury. At the end of the day, that’s why I train my runners like this on hills. These are but a sampling of my drill repertoire. If you use your imagination, you’ll figure out the rest of them. Implement these weekly into your training and reap the rewards!!!

coach Jeff