#InjuryFreeRunning #Barefoot Preparation for Winter

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

 

NEW CLINIC: TOTT T-TEAM CIRCUIT TRAINING #injuryfreerunning

 

INDOOR GYM CIRCUIT TRAINING FOR INJURY FREE RUNNING

Date: Friday, Sept. 5 to Friday, Nov. 7, 2014 (10 weeks)

 Time: 6:00 to 6:30 a.m.

 Location: Velocity Sports Rehab Centre

                   167 Lakeshore Rd. West

                    south-east corner of Lakeshore & Mississauga Rds. in Port Credit

                    905-891-1999

 Content: a 12-station circuit training programme

               – each station focuses on a different part of the body, developing power, endurance, speed, agility and full core

               – 30 seconds of maximum effort at each station

               – no rest between stations

               – a short water break between circuits

               – use of equipment, your own body weight and a mix of both

               – goal is to complete a minimum of 3 circuits in 30 minutes, working our way to the goal over10 weeks

               – also, we will attempt to increase the volume of effort at each station whilst maintaining safe, efficient technique

Leader: Coach Jeff Stapleton

             – creator & designer of the T-Team

             – MSc. Exercise Physiology

             – Level III NCCP certified coach

             – President – TOTT

Cost: $125.00 per person payable via Interac on-line email money transfer, cash or cheque payable to Jeff Stapleton

Space is limited. Register early to avoid disappointment. This is your opportunity to train with the best to become your best!!

email coach@naturalrunning.ca for details

Techniques to Safely #Run #Barefoot Down Mountainsides #InjuryFreeRunning

One of my Team Over The Top barefoot runners, Michelle Bolhuis, is in training for the Canadian Death Race (Rocky Mountains, Whistler, B.C.) that takes place in late July.

She just competed in the 50K Ultra Mountain race in Collingwood, Ontario, Canada. At a pre-CDR training camp in Alberta, Canada, it became painfully obvious to Michelle that she needed more effective techniques for running down mountainsides barefoot…if she was to come anywhere close to finishing both of the above events. Thus, she asked me for a few tips to help her better handle the challenges ahead.

Having run barefoot down numerous mountain trails over my running career, I knew that Michelle needed to learn more than simply how to run on hills. She had to learn how to survive running barefoot down some steep, rugged mountain terrain. We worked specifically on balance, reaction time, lowering centre of gravity, arm action, body positioning and foot speed. Running barefoot down the side of a mountain may not be the most difficult thing to do…but it’s close!!

There may be some of you facing a similar challenge to Michelle or you may be looking for techniques to improve your overall downhill (especially trail) running. If, so, the following tips will be of assistance:

• switch-backs – run parallel to the mountain and switch back within the limits of the path
• weave – angle to the side of the mountain then angle back. You basically weave back and forth
• quick feet lift – essential for bare-footers to avoid roots, ridges etc. The feet are lifted slightly higher than when running on a flat section with the knees remaining bent and stable
• arms out as stabilizers – doing this helps to expand the centre of gravity, improve balance & better control downward momentum
• side-to-side striding – allows for better reaction to obstacles, improves balance, lowers the centre of gravity (thus decreasing the risk of falling forward)
• cupping the feet – done when striking a sharp object (stone, rock, stick). This is an instinctive curling of the toes along with a quick lift of the foot. It helps you avoid cuts, slivers etc. that can stop your run
• bracing the core whilst squatting lower than normal. This helps you absorb the impact of the downhill grade, protect your quads & hip flexors from premature fatigue and react faster to sudden changes in terrain
• high knee lift when in mud – if you hit muddy, slippery sections where sinking below ankle level is a possibility, doing this prevents the feet from bogging down and sliding off the course

Using the above techniques may not guarantee a world record downhill barefoot running record but they will help you arrive safely at the finish line!

coach Jeff

JOIN COACH JEFF for an upcoming clinic and enjoy #InjuryFreeRunning!

http://www.naturalrunning.ca

Drills to Toughen Feet for #Barefoot #Running #InjuryFreeRunning

Short of singeing the soles of your feet on hot asphalt (believe it or not, some of my friends did this when they were kids to get ready for a summer of barefoot activity!), there are drills that, if done regularly, will prepare your feet for the rigors of barefoot running. They are as follows:
* find a gravel, stone-laden or roughed up asphalt (not hot!) path and gently run the soles of your feet over the surface repeatedly for 5 to 10 minutes daily until you have peeled off the ‘soft’ exterior skin & built up a rough layer of skin

* go barefoot as often & long as possible during your day on any & all surfaces

* do all off-road exercises (plyometrics, free weights, aerobic machines barefoot where permitted)

* graduate to runs of 250 to 1000 metres on rough surfaces with no breaks

* intersperse these with short running efforts on uneven trails, river rock, creek beds etc.

You will automatically brace your core, land lighter vs. the downward pull of gravity, cushion your feet, curl your mid-arch to lessen the pain from hitting sharp objects…and run absolutely injury-free (with the exception of the odd scrape or cut on your foot sole!). This is a minor price to pay for safe, efficient running.

Coach Jeff

JOIN COACH JEFF for #InjuryFreeRunning in an upcoming clinic!

http://www.naturalrunning.ca

‘Coffins’ Explained #Barefoot #InjuryFreeRunning

I mentioned ‘COFFINS‘ in my previous posting but didn’t offer much in the way of explanation. Thus, please note:

• The more material you put on your feet, the more you deaden their response to natural stimuli.
• The more you deaden their response, the more you weaken the running muscles from the calves to the gluts.
• The more you deaden the running muscles, the more strain you put on tendons, ligaments, joints to compensate.
• The end result is USUALLY some type of ‘-itis’ injury or worse.
• Thus, any type of footwear deadens your feet muscles, nerves, tendons & ligaments…thus, the ‘coffin‘ analogy

The bottom line is keep your feet stimulated and strong!

Nothing but good results!!

Coach Jeff  #InjuryFreeRunning  http://www.naturalrunning.ca

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.