Research vs. Reality in #Barefoot #Running #InjuryFreeRunning

As an Exercise Physiologist, research, statistics, probabilities etc. were drilled into me by my research advisers. “If the data were not definitive, it’s impossible to reach a conclusion one way or the other” was the mantra preached consistently throughout my formal education.

With the so-called onslaught of the ‘barefoot running’ movement (which, by the way, existed centuries ago!), my research colleagues have been reticent to make bold statements re: the merits of running barefoot vs. in the ‘coffins’ manufactured by the running shoe conglomerates.

I, on the other hand, have no qualms about stating categorically that running barefoot CORRECTLY prevents all the ‘itis’ & related injuries caused by the imbalance promoted when wearing ‘coffins’. Having trained hundreds of people ages 7 to 70 in the squat-scoot style of mid-foot barefoot running without injury, I do NOT need ‘irrefutable’ scientific data to back  my claim. Here’s to the ‘coffin’ manufacturers waking up!

coach jeff

TRAIN WITH COACH JEFF for #InjuryFreeRunning, find an upcoming clinic at http://www.naturalrunning.ca

Gym Training for #InjuryFreeRunning #Barefoot

In anticipation of coach Jeff’s summer Indoor Gym Training Clinic that begins on Wednesday, July 2 at 7:00pm, I felt it necessary to provide details as to content, what you can expect from the sessions, why these are important to prepare you for safe road running etc. More specific information here.

CONTENT:

• you will learn the Squat-Scoot method of mid-foot running that ensures safe, injury-free, efficient running on any surface
• you will learn how to train barefoot not just whilst doing numerous drills but also doing the Squat-Scoot style of running
• you will be introduced to the use of stability balls, Bosu Balls, floor mats, medicine balls, pylons, free weights, resistance bands in a series of drills to improve all aspects of body conditioning
• you will learn how to control your body versus the downward pull of gravity

WHAT TO EXPECT:

• you will improve balance, body centering and running muscle sequential firing
• you will develop better full core strength and endurance to better hold the Squat-Scoot running position
• you will learn how to increase your foot turnover and cadence
• you will learn how to breathe and use your arm drive to coordinate with foot turnover
• you will improve power, speed and muscular endurance as they apply to safe, efficient movement
• you will improve the proprioceptive and neuromuscular activity of the feet by training barefoot which in turn will strengthen the muscles, tendons and ligaments of the feet

WHY ALL OF THIS IS IMPORTANT:

• by learning how to brace against the downward pull of gravity whilst running, you will be almost 100% guaranteed of running injury-free
• by learning how to brace the whole core whist running, you will move lighter, tighter, more compact and forward – precisely how you need to run safely
• by learning how to isolate key muscle groups whilst building range of motion strength endurance, you will stay lower and drive forward longer with less fatigue
• by learning how to square up and centre the body, you will lock in the Squat-Scoot method – the result being safe, efficient, powerful running

In summary, coach Jeff’s summer gym training clinic is a must for those of you wanting to develop the ability to protect the body, understand the mechanics of safe running and improve specific aspects of movement fitness.

See you on July 2!!

coach Jeff

Go to http://www.naturalrunning.ca for the clinic outline and e-mail the coach at coach@naturalrunning.ca to reserve a spot. #InjuryFreeRunning

TOTT SUMMER GYM TRAINING CLINIC #InjuryFreeRunning

TEAM OVER THE TOP SUMMER GYM TRAINING CLINIC

LEARN TO RUN INJURY FREE

WHERE

• Cawthra Seniors’ Recreational Centre (main gymnasium)  905-615-4810
• 1389 Cawthra Road, Mississauga, ON L5G 4L1, Canada
• Cawthra Rd. between the QEW & Atwater St.  beside the Carmen Corbasson Community Centre 

WHEN

• Wednesdays from 7:00 to 8:00 p.m.
• July 2, 9, 16, 23, 30
• Aug. 6, 13, 27

WHAT

A running-specific training program using a variety of equipment and drills developed by Coach Jeff to:

• improve balance
• improve body centring
• improve running muscle sequential firing
• improve total core stability
• improve running foot cadence & turnover rate
• improve breathing & arm drive to coordinate with foot turnover
• to improve power, speed & muscular endurance
• incorporate barefoot drills to activate the feet & strengthen related muscles, tendons & ligaments
• to work more efficiently against the downward pull of gravity

WHY

• to eliminate the risk of avoaidable running ‘itis’ injuries (RUN safe)
• to improve running efficiency (EFFICIENT)
• to improve running power & pace (POWERFUL)

END RESULTS

• you will complete the programme with the ability to use coach Jeff’s SQUAT-SCOOT method of mid-foot running to move safely, efficiently & powerfully.
• you will leave the program with the ability to run quieter, lower to the ground & with less wasted movement, resulting in less strain on your ankles, knees, hips & back.

LEADER

• COACH JEFF STAPLETON
• MSc. Exercise Physiology
• President – Team Over The Top
• NCCP Level III Certified coach
• Member – Advisory Board International Barefoot Running Association

COST

• $160.00 per person payable by cheque made out to Jeff Stapleton, cash on Day 1 of the clinic or in advance, or on-line via Interac E-mail Money Transfer

REGISTRATION

• via e-mail to coach@naturalrunning.ca
• by phone to coach Jeff at 416-873-1904
• space is limited…register early

TO REQUEST INFO, PLEASE PROVIDE YOUR NAME AND EMAIL BELOW:

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This is your opportunity to train with one of Canada’s premier barefoot running coaches who has a 100% record in transforming clients into safe, injury-free runners and/or athletes.

 

Transitioning to #Barefoot #Running Coach Jeff’s Way

I find that the transition to barefoot running for those growing up in shoes is exceedingly difficult. Of course, if this IS the case, you ask, why would ANYONE from countries where shoes are worn basically 100% of the time even consider running BAREFOOT? I get this constantly thrown at me from family members, friends, running colleagues and the sports rehabilitation specialists. The only people who NEVER question my running barefoot are those from countries where going barefoot is the NORM. They grow up walking, running and playing barefoot and continue as such throughout their lives.

The reasons are quite simple and basic:

• no foot pain, bunions, tendonitis etc.
• perfect balance from the ankles up
• perfect posture which means no knee, hip, back, shoulder pain
• proprioceptive firing and direct sensory feedback from the feet to all other areas of the body
• few if any illnesses that plague the ‘coffin’ (shoe)  wearers such as influenza, chest colds, bronchitis etc.
• better resistance to bacterial-causing infections

Any one of the above reasons would be enough for me to consider learning how to best transition to barefoot running. Having said that, I find that there are a few key drills that need to be done from the outset. They are all done barefoot at least 3 times per week and should not take more than 20 minutes of your valuable time. They are as follows:

1. toe raises
2. heel raises
3. ankle flexion
4. ankle extension
5. hip drops from a step
6. knee bends from a step
7. full body brace 1-legged 1/2 squat
8. running on the spot
9. 1-legged hopping on the spot
10. fall forward and land on mid-foot with knees kept bent

These are what I call the ‘Basic 10’. Doing them as recommended above will give you a strong base, get your feet acclimated to the challenge of going barefoot and discipline you to brace against the downward pull of gravity. This results in a safer, more efficient transition to barefoot running. The next set of progressions will be presented in a future blog.

When you dare to take the path less traveled,  you ALWAYS come out ahead!

coach Jeff

Go to http://www.naturalrunning.ca or coach@naturalrunning.ca and contact coach Jeff to arrange 1-on-1 coaching and/or group sessions.

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.

Coach Jeff in Media Spotlight! #Barefoot #Running #InjuryFreeRunning

Over the past week, I have been phone interviewed (a 49 minute segment on sportsrehabexpert.com, Joe Heiler’s on-line show in Traverse City, Michigan) and e-mail interviewed (a 15 question segment by Richard May of www.BGreaterThanU.com in Austin, Texas) about barefoot running, training and the Barefoot Science insert system.

The interviews can be accessed via my website by clicking on Media and then the corresponding links or by going directly to the interviewer’s websites listed above. The questions asked of the coach ran the gamut from how I got into barefoot running to the technical components of my Squat-Scoot style of mid-foot, barefoot running.

Needless to say, I took no prisoners as to my answers and fully expect all kinds of responses – positive, negative and in-between.

Coach Jeff

JOIN COACH JEFF for #InjuryFreeRunning in an upcoming clinic!

http://www.naturalrunning.ca