Running Shoes and Injuries

I responded to a local runner's blog post on facebook today and wanted to share it with everyone.  the post had to do with whether or not certain shoes CAUSED injuries rather than preventing them.  the article can be found at http://well.blogs.nytimes.com/2010/07/21/phys-ed-do-certain-types-of-sneakers-prevent-injuries/
MY RESPONSE
"this is a very interesting area right now, paul.  we just attended a natural running conference in boulder, colorado featuring biomechanics experts and running technique gurus from across the country.    

here were several key things we took away from it: 

1. almost everyone needs to get into shoes with a very small heel to toe drop on a daily basis.  this includes running.  the only people that possibly shouldn't are those who have bad foot/calf problems and those that are very old (because it is unlikely the achilles tendon will stretch back out).   

as an example, the asics kayano has a 22mm heel to toe drop.  this is a 14.7% downward grade.  you can't even stand in this shoe properly, let alone run in it, because it throws off your center of mass so much...puts pressure on your low back, puts weight on the wrong part of your arch, etc.  it feels amazingly cushioned out of the box though, so it's a very popular shoe.  

2. correcting pronation probably isn't as important as we once thought.  we're not 100% sure yet.  at our store, we are going to be dialing back how much we correct overpronation. we are also going to encourage customers each time they come in to get a shoe with a slightly lower heel than their last shoe so they can progress slowly toward a more flat stance.  

customers need to realize that lengthening the achilles tendon back out is going to take a long time though...maybe 6-9 months?  we're not sure yet, and i'm positive it's different for everyone.  young kids will have it much easier than guys in their 50's.  so we have to be patient and be gradual (not exactly many of our strengths considering so many of us are Type A).

3. run technique is almost definitely the #1 factor in running injuries.  landing on the heel is the walking gait, landing flat footed is the distance running gait, and landing on the toe is the sprinting gait.  we need to land flat footed with the foot below our center of mass (not in front, as almost everyone you see at the races doing). 

people won't pronate nearly as much if they land on their mid-foot as opposed to landing on the heel.  the heel is a "loose adaptor" so it doesn't lock well when you land on it.  if you land on the midfoot, it locks into place (along with the heel) so there's less overpronation.  not to mention less impact upon landing. 

as a result of the conference, research we have been conducting ourselves over the past year or so, and the natural running "movement", we are revamping our whole philosophy on shoes and running.  this is quite a reversal of thinking, but we want to stay on the forefront of everything running.  


our new running technique clinics are going to be incredible.  everyone will benefit from them.  very exciting times. let me know if you have questions.   --Eric--"

Facial Fixing

Any time you are doing an exercise, whether it's running, weights, or whatever, care should be made to have complete relaxation of the face and jaw.

Clenching the jaw, biting your lip, or even sticking your tongue out of your mouth are all behaviors we employ when we are lacking control and need a bit more.

They help in the short term but are indicators of poor coordination or stabilization.

In the long run, not addressing the true source of weakness will cause many more problems.

To prevent these types of compensation, you can whistle or repeat a word softly.

The same can be said for staring at a fixed point. Yes, it helps your balance temporarily, bit when do you get a chance to stare at a fixed object in a race? Never.

Drop the unnecessary behaviors and focus on your weaknesses.

Training Stress

If you can quantify very accurately the stress you will undergo in your goal race (and yes, you can) then why shouldn't you train yourself to handle that level of stress in training?

Next we'll look at how to quantify the stress.

Passive Stretching vs. Dynamic Stretching

The passive stuff needs to happen post workout or in leisure time because it's helping your body relax (read: slow down).  Here are some words from renowned running coach Bobby McGee on the topic.

Dynamic stretching should happen before a workout because it gets your nervous system tuned up and ready to perform.  Here's Bobby's take on Dynamic stuff.