A little more than a month from now, you’ll have the chance to consider some potential New Year’s resolutions. Where you will start from on January 1 will have a lot to do with how the next few weeks go.
While the holiday season can provide some of the happiest moments of the year, it can also wreak havoc on your running goals. Here are some ideas for how you can make the most of the season and keep your motor running before hitting the ground full speed on January 1.
Even if your schedule doesn’t normally include morning running, consider scheduling your runs for the early hours.
The first few weeks of December often include more events outside of your control than potentially any other time of the year. Office functions or extra hours / shifts at work, recitals, school events, and holiday obligations for school aged kids, other civic, religious, or social events and obligations –the calendar can get pretty crowded.
That run you already scheduled after work can quickly get pushed to the wayside when you find out from your spouse at 4 that you need to be somewhere you had forgotten about at 6:30, dressed neatly and with a bottle of wine for the hosts. Maybe your mom needs you to drive her across town for that special ingredient she wants to put in the pie she is making tomorrow and aren’t you just the one to take her this evening after work but before they close at eight? There goes the run.
Late in the month, family meals (in addition to food shopping and preparation), odd schedules, the irresistible pull of a bowl game or the warm couch (and the inevitable snooze), can successfully thwart the most stalwart runner in their efforts to stay on track. If you are able to run in the morning, even if it is not the best series of workouts you have had all year, you at least ensure that you don’t put yourself in a gapingly large training hole. At this point, it is dark in the morning AND in the evening, so you probably won’t miss much there. You will however, be able to give yourself a silent high five every day, even when the rest of your schedule may leave you scrambling. So, block it in now!
Stay hydrated
Yes, you should drink water because you are training and you want to stay hydrated. But, the holiday time is also a key hydration zone in many ways that will also help you feel more like yourself when you do get a chance to hit the road or the treadmill. Maybe travel is in your plans. As we have mentioned before in Personal Best, you should aim to drink a cup of water for every time zone you cross while flying in the dry air-conditioned atmosphere of an airplane. If mountains or other dry, snowy climates are in your future, this is also important as high altitudes and dry air can leave you under-hydrated before you realize it. You may already be out of your element or preferred weather conditions for a time during the holidays, so everything you can do to at least keep your body working well will be key to move from just salvaging a situation to a place where you get some quality running accomplished despite the challenges.
Even if your holiday plans do not include travel, proper hydration remains crucial to staying on track. It can assist with digestion when faced with a gauntlet of rich foods and a never-ending stream of chocolates in the break room. It can also help combat the dehydrating effects of holiday related alcohol consumption and give your family feast some welcome company in your stomach so you are not as likely to go overboard for the fifth time this week.
Include the family in some running
Find a Turkey Trot, or Jingle Bell Jog 5K /10K the family can walk or jog together while you get in a tempo run. Pick an outing or two where others can walk or hike while you and whomever is up for it can run. Plan a run during someone else’s shopping or errands, so they can go crazy in the stores while you take off for a few miles down a nearby bike path before meeting them back at the car. Think in advance of ways you can meld your run seamlessly into another’s schedule so that you can avoid missing a quality hour with family when everybody is finally home and you’ve just decided to head out on the trail.
Enjoy what you do get done, and don’t worry about what you can’t fit in
If you are unable to perfectly complete every single day’s training from now until the end of the year, you are probably not alone. The holidays are special because you do often have the time to travel or to visit with friends and family in ways your schedule wouldn’t normally permit. It is important to enjoy these times and maintain a balance that keeps running in perspective. If you have a choice in days of the week to get certain things accomplished or can recalculate your schedule in advance to account for certain problem dates coming up, try to prioritize the hard workouts and long runs, so if you don’t get everything in, you will at least have tackled the most challenging days. However, even if you are stymied in this effort, the important thing is that you don’t fall completely out of touch with your goals, that you don’t let guilt over two or three days missed keep you from getting back to the schedule next time out, and that you stay healthy.
Everyone, from world class athletes to beginners, will find the holidays to be a time requiring flexibility and variation in their typical routine. You are not alone. Look ahead as best you can, stay relaxed, and see if you can arrive on January 1st with only minor adjustments needed instead of a complete overhaul. Perhaps you will have even learned some tips that will make the next holiday season even better.
Whether you have just begun training with us for a goal race some time in the future, or have been a long-time runner who needs a bit of motivation or a new goal, the beginning of a new year is a great time not only to set new goals, but to do so in a way that will stick.
Ensure accountability
If you have a big goal you hope to accomplish, chances are you will be more likely to follow through if you have a mechanism to ensure that any doubt or lapses will be noted and you don’t get off track. Many times, the term “accountability” takes on a negative connotation, but in reality, a positive motivational tool tied to an accomplished goal can be a decisive element that puts you over the top.
Accountability can take the form of a reward you commit to enjoying upon accomplishing your goal. While that may offer a simple and straightforward way to motivate yourself, consider your rewards in the context of the lifestyle change you are most likely trying to embark upon by setting the goal. So, if your goal is weight loss as a part of your effort to run your first half marathon, having a huge blowout meal at the best restaurant in town serve as your motivator to get through your next long run might not be the best reward. Instead, pick a reward that reinforces the positive changes you hope to make. Of course we don’t want you to become mercenary so a few guilty pleasures from time to time are perfectly acceptable.
Enlist a friend or family member who knows you well enough to nudge or budge you when you are veering off course. All of us have times when motivation is lacking in some way or another, and by asking another person to remind you of your goals and keep you on track, you have already ensured that your will power and motivation need not be 100% all the time. Arranging at least periodic running opportunities with another runner or group will also motivate you to show up and complete your task if for no other reason than the reluctance to stand someone up!
You might not need a big reward to look forward to or need to have others with which you feel comfortable sharing your goals. Many of you enjoy our online training log for that very reason. Many of our longtime members indicate they love nothing more than to see a string of blue days in a row! Another written log or an X on each day of the calendar can be effective tools. Print out your goal race entry confirmation and post it to your bathroom mirror or write yourself a note that pops up on your smartphone calendar on the days of your tough workouts. Most importantly, take some time to consider how you typically respond to challenges - what paves the way for the times your are successful and what stands in your way. Figure out the simple ways you can keep yourself accountable and hopefully next year you’ll be resolving to achieve some new goals.
Have Fun
Oftentimes, the resolutions we make are as a result of leaving difficult tasks undone. Things that have been left unfinished for some time as a result of inertia or procrastination are going to be difficult to all accomplish suddenly because of a simple change of heart. If your goal appears to be an uphill trudge the entire way, look hard for ways to find some fun along the road. Again, if this is a prescription you are giving yourself to jumpstart a larger shift in behavior or lifestyle, you want to make sure the change is something you can live with and enjoy for some time.
If you have a choice of races, pick one with a great course, an established fun vibe, or another trait that will make the experience about more than just the run. If running in the dark gets you down, make sure to set aside time on the weekends to run during the day to give yourself a break from what has been difficult. Take some time to explore new routes and scenic territory around your neighborhood or city. Pick a hilly run and stop at the top to take in the view. Take some time to consider what it is that you really enjoy about running (even if you only enjoy it a little bit), and scratch that itch as much as possible.
Note Incremental Progress
The biggest goals often take a while to accomplish and progress may not always be linear. If your new year’s resolution is a long distance goal race, it might help (we typically recommend this regardless) to run a few intermediate distance efforts to note fitness progress and encourage you that your are slowly crossing the canyon toward your big day. In running, as in many other things in life, your result may be subject to forces beyond your control. Your training could go completely smoothly up until three days before the race, when you catch a cold or turn an ankle. Creating a field of multiple data points will allow you to evaluate the process rather than only having the one race to either make or break your perspective on your efforts.
Above all else, we encourage you to set goals! Reach high, assume you will be successful. Take a step in the right direction today. Making the choice to set a goal to begin with is not an insignificant part of the process. Once you have, we look forward to helping you get there!
Few life changes will have a greater impact than the arrival of a newborn. Both the physical challenges for mom, as well as the stark changes in family schedule and breadth of responsibility for both parents can justifiably upend priorities. This can wreak havoc with the comfortable patterns of habitual runners.
Chances are, unless you have had a very quickly moving adoption, you have been well aware that changes in your running routine await the arrival of the new bundle of joy. Very likely, transitions have already occurred for mom with the ups and downs of pregnancy. Whether a quick return to work or flexibility for extended parental leave is on the horizon, here are a few tips and ideas for runners in the throes of new parenthood:
Consider how baby gear purchases, such as a stroller, can assist you in the eventual pursuit of a return to running. Yes, that sounds crass – you are about to enjoy one of life’s greatest blessings, and running should come to mind? Well, if there is anything that you intend to continue doing on a regular basis after your baby comes, it probably saves time and money to anticipate how you can manage that practice within the context of your baby’s first few years at home.
For example, many running families use a jogging stroller (or a stroller with that capability) for their primary stroller. Initially, it can be used for regular stroller duty, particularly now that many jogging strollers can attach baby carriers and inserts allow for extra padding with newborn babies. When eventually jogging becomes appropriate with the little one, everyone is used to the new gear, how it fits in the car, the baby finds it to be a smooth transition, and more enjoyable / contented baby running might result.
Moms: set a completion goal, but no sooner than 6-12 months after giving birth. Dads: choose flexible goals in the first year.
While the experience of every mother is different, having a goal to shoot for can often inspire (to lose weight, to re-grasp a feeling of independent personhood, etc) when life seems completely turned on its head. Set a goal too soon, and it may become a needless stressor, both logistically, and physically, when the body is out of shape and sleep is minimal. Set a time goal too soon after giving birth, and the unpredictable physical aftermath of motherhood can create frustration. By a year, many moms are beginning to recognize their bodies again, and having a date to look forward to (as a return to the experience of being an athlete) can be a very motivational tool. Just enjoy your first goal race after baby to celebrate how far you have come. Use subsequent goal races to return to previous fitness and pace levels.
New dads are also saddled/ delighted with the many transitions of fatherhood, but many times must navigate a tricky landscape of an initially supporting role in the physical sense. Without the obvious setbacks of pregnancy and giving birth, it may be enticing to set a big goal, almost in celebration of the new family member. However, in this particular instance, it is worth considering flexible goals. Neither of you quite know how you will feel physically or rest-wise as these dates get closer, and the last thing needed is more stress. One option to keep dad on track could be to pick a distance goal with three or four options in 60 day range.
Have patience with your body after baby (yes, dads too!)
For many first time parents, the adrenaline of new parenthood eventually wears off, but many nights of limited sleep remain. Schedules change and keep changing. Things like foam rolling, stretching, strength routines, and other ancillary activities may be cut out to preserve what little time remains to run. Unsurprisingly, aches and pains might crop up, and the legs might not recover as fast. Control what you can control. Consider occasionally modifying your running routes and other patterns to avoid a fruitless comparison contest with your well-rested self.
For moms in particular, resist the urge to return to serious training until you are cleared to run by your doctor. Be sure to progress incrementally. Just like a marathon recovery that is too short, a postpartum running injury may not crop up immediately. Rather it often surfaces after the premature progression has been established over several weeks or months.
Shop and prepare for running with body after baby.
One of the most common roadblocks to a successful return to pre-baby running fitness can be the first few efforts out the door. For many moms, postpartum bodies feel like complicated new appliances with misplaced instruction manuals, what with the likely weight gain and the new demands and dimensions of various body parts. All of us know better than to establish self-esteem from outside appearances, but without a couple running items that fit, it can be that much harder to get out and get started. Having a high impact / supportive sports bra and shorts that fit your current size can make a difference, and are worth shopping for even in advance when you have more flexibility in your schedule.
When it comes time for stroller jogging, find the bike paths.
Just as parents at their wits’ end will drive a baby around the block, hoping to induce sleep, the stroller experience for your baby / toddler can vary wildly from soothing to disruptive, which in turn may have a direct impact on your ability to reintegrate running positively into your daily life. Bumpy roads, streets with many stop lights, turns or undulations may be your only options, and by yourself, you might barely notice these parts of the route. However, the stroller years might also serve as a chance to get to know the flat, off street routes in your region better than you might have before, and allow the jogging stroller experience to emerge as a positive parenting interactive time rather than a struggle of wills.
Stephanie Lee (pictured) has been practicing yoga for over 12 years in a variety of diverse settings that include Hawaii, Greece, Italy, and Thailand.
Although we earn a small reprieve from the early morning darkness with next month's time change, many runners are just settling in for a long winter of running in the dark. Whether you rise early to beat the rush before the workday begins and the kids wake up, or fit in a run at the end of the day, nighttime running is a fact of life for many athletes. Here are a few tips for staying safe and maximizing these workouts until the sun reappears.
Avoid risk-taking
While running the same route again and again might seem unappealing, or stopping your awesome tempo run briefly to make sure a passing car sees you, it is always worth it. Stick to routes where lighting can help provide safety and mark your path, even if that means doing multiple loops around a few block radius. Head to a local track and run while kids are playing soccer or lacrosse under the lights in the evening. Put off exploration of that new trail until the weekend when you can run in the daylight. Set aside the headphones so that you can be alert to your surroundings (yes, you can do it).
Choose routes for the presence of sidewalks away from the roadway. Consider places of business where early morning activity takes place in a typically safe manner, such as a gas station, bagel shop, or Starbucks and include them on your run. Check for daily sunrise and sunset times so you can safely estimate when you will need to be in spots that are safe for those times of day. In short, give yourself at least one more measure of safety precautions than you would ordinarily take. That may mean boredom and repetition, but is always better than not being able to run at all or risking adverse events
See and be seen
Many running apparel companies and specialty brands have introduced reflective clothing and devices to help runners stay safe in the dark. Sometimes we focus on being visible to cars and others by wearing reflective gear, and other times we focus on keeping our path lit with headlamps and other illuminating devices. In reality, both are important at all times. A hard fall because of an unseen root or sidewalk crack is dangerous, and of course it is crucial to be visible to vehicular traffic. It isn’t always possible to be completely visible in the dark, but taking care to be seen and to seeing where your feet will travel can be a crucial safety precaution.
Keep others in the loop
Whether you live with others in your household or reside independently, leave a note, a text, or other word where you plan to go every time. If you encounter any trouble on an evening run, it may be until daylight before anyone is aware of your extended absence or be able to see you in distress alongside a road. Particularly if doing something strenuous or extended, such as a long run for a marathon training cycle, estimating a time of return can help ease the mind of others who aren’t used to the length of these runs, as well as determine when you are indeed overdue. Whenever possible, try to meet others for nighttime runs. Both as a safety measure and as added encouragement when the winter is at its darkest and coldest point, a partner or group willing to meet you at a nighttime hour can make all the difference.
Be creative
Roads and outdoor tracks may not be the only venues for getting in runs. Enclosed walkways, indoor public spaces, the perimeter of a well-lit parking lot, and even a circuit of long hallways in winter-affected cities might provide occasional safe locations for runs when things are truly awful and dark. Consider a short-term gym membership, even if just to break up the workout by running there, doing some miles on the treadmill, and running home. If winter is really getting the best of you, consider sampling some indoor cross training disciplines you have been waiting to try, or investigate the possibility of all-comers indoor track meets in your community as a way to get in a good hard effort inside.
While nighttime running may not be pleasant for many, runners across the country and around the world have thrived with a schedule comprised primarily of workout times before dawn or after dusk. The good news is that sunlight is likely around the corner as spring returns, and the challenge of darkness is an opportunity to exercise the type of commitment and persistence that will serve you well when faced with a rough patch in your next goal race. Embrace the challenge, stay safe, and keep up the good work.
The first two weeks of August were filled with amazing performances, as well as the emotions that occur when things do not go according to plan. When watching these breathtaking physical feats and (taped-delayed) moments of extreme anticipation, it can be hard to see a connection between the accomplishments of the world’s best athletes and our own everyday endeavors. However, there are several lessons these thrills of victory and agonies of defeat can teach us. Here are a few:
1. Do not let a discouraging start prevent good things from happening by the end.
Early in the swimming competition, Michael Phelps barely squeaked into the final of the 400 IM, only to be assigned an outside lane and finish shockingly fourth and out of the medals. For one used to the rhythm of “swim, win and repeat,” the walk from the competition pool to the warm down area must have been a long stroll without the interruption of the national anthem played in his honor. However, by the end of the meet, almost no one looked upon his efforts as anything less than the coronation of the most decorated medalist ever.
Like many of our races, Phelps’s schedule was a marathon, not a sprint, and given the opportunity to turn things around, he was able to refocus and end on several high notes, with individual and relay golds alike. Next time some other early mishap threatens to derail your day, (ie your alarm doesn’t go off, the first mile or two feels harder than it should, you miss your first fluids, etc) keep in mind the confident mentality you had the evening before all that occurred. You are still that person. Your training hasn’t just evaporated instantaneously. Plenty of positives remain to be had. Giving up mentally only assures you that you will miss out on at least some of those takeaways.
2. “Normal” is oftentimes more than good enough.
During the qualification of the women’s team gymnastics competition, elder stateswoman Aly Raisman was seen looking Gabby Douglas straight in the eye, encouraging her with the admonition, “Normal, Gabby.” With some of the most complicated and challenging routines in the competition, Gabby Douglas was obviously prepared to do what it took, both for the team and her own all-around competition. She just needed to execute and not let the big stage take her out of her familiar rhythm.
Many times we expect race day to be a completely breathtaking day and we act like it, We feel the need to don a cape and become some “super” version of the boring everyday person who does the neighborhood loop at 6am. By the time the gun goes off, you have prepared your body to handle the challenges by working hard on all the days when there is no adrenaline involved. The excitement of the day may indeed make the same pace feel little easier to start, and that’s in your favor. However, be confident in the work you have put in, that your “normal” will be plenty to accomplish your goal. Take pride in the execution of your plan, and let your faithful and consistent adherence to it herald the success of the day.
3. Let your resolve be strengthened by your training partners and / or immediate context.
Galen Rupp took silver in the 10,000 meters, earning the first U.S. men’s medal in that event since 1964. Ahead of him was only his training partner, hometown favorite Mo Farah. Immediately behind both of them were the Ethiopian Bekele brothers, with Kenenisa the two time reigning 10,000 meter champion and world record holder. Rupp has been one of America’s best for the past several years, but how did he kick these guys down?
As reported in the USA Today the following morning, Rupp told the press that the last lap reminded him of practice back in Oregon, saying, “I knew if I could stay close to Mo, then good things would happen.” Some of us have the luxury of training partners or familiar faces in local races we can use to help buoy us when things are getting tough. “If they can do it, then I can do it,” we tell ourselves, and many times, it works! The larger lesson here, though, is that when we break challenging and formidable tasks down into smaller, more recognizable, and less daunting parts, we can relax enough to use our energy only for the running rather than the worry. Focus on the things you know and can control. Draw confidence from that knowledge and let the unknowns go.
4. Ability needs execution to produce a result.
After several years of frustration, dropped batons, tripping and falling, and various other mishaps, the United States track and field relay teams finally put together four clean preliminaries and four crisp finals. The women won gold in the 4x100m and the 4x400m, while the men took home silver in each. Sure, the men’s 4x100m was beaten by a world record-setting Usain Bolt and company from Jamaica, but their silver medal time equaled the previous world record and set a new US best. The women absolutely crushed the world record in the 4x100m and scared the US record in the 4x400, winning by a country mile.
While there are several strong medalists and performers among the current relay pool, the United States has always had a strong sprint corps, deep in every event, and capable of putting on a show like that every Olympiad. The only thing stopping them has been the seemingly small detail of how to get the baton successfully around the oval.
For us, it is instructive to remember how special a performance or an experience can be if we just execute the small details. Did we remember body glide? Did we tie our shoes with double knots? Did we leave time to have a good breakfast and adequate fluids before heading to the line? Did we follow our race plan and not get sucked out into a field of fool’s gold with several consecutive milesplits way ahead of pace? We can’t control the weather or what others will do. However, when we nail the basics, we can leave room for the special day to occur. You may never run the backstretch like Allyson Felix, but then again, she may never run a half marathon or marathon, so in some ways (ok, in only one way) you’re even!
Claire Wood, Senior Footwear Product Manager (Performance Running) at New Balance
Claire Wood has spent a career working in running footwear design and sales. After stints at industry sales powerhouses Mizuno and Brooks, Claire now works with New Balance in their Boston headquarters, leading the development of some of their most popular recent styles.
rc: Sometimes when shopping for shoes, a salesperson will ask you to run a bit so he or she can analyze your gait. What types of things are they looking for to help determine the best shoe for you?
CW: In this case, the salesperson is looking to identify any biomechanical tendencies – meaning what your body and mechanics by default are doing. This could include the popular overpronation, meaning to roll inward a significant amount that could lead to injury. Overpronation is very common, and a variety of stability shoes address this. Always tell the sales person what prior injuries or areas of pain you often experience. Pain on the inside of the knees or shins could be from rolling inward upon impact and can be easily remedied.
rc: What are the key aspects of a shoe that determine what kind of runner it is designed for?
CW: Running shoes have gotten so elaborate that it can often be overwhelming to try to figure them out. Running shoes all fall within a certain category, Neutral, Stability, or Control. Neutral means that the footprint and basic design of a shoe is for a runner with a pretty efficient biomechanical gait. A stability shoe would have a higher density of material, found on the medial side of the shoe to bring additional protection to counter forces rolling inward. Control shoes are the highest degree of stability – and are less common than neutral and stability shoes. Always make sure that whatever you’re fit in feels comfortable, as nothing should hurt. In addition to the basic categories, running shoes offer a variety of heights which situate your foot in various positions off the ground. This is called “offset”, and is an important aspect of the shoe. Always make sure you’re never transitioning too rapidly from a shoe higher off the ground to a shoe much lower to the ground, also called a “minimal shoe”.
rc: What are some ways in which current shoe technology has evolved to better serve runners?
CW: The goal with any running shoe should be to make the experience better for the runner, and let the runner think about the run, not the shoe. Materials in the upper of the shoe have become much thinner and more pliable, allowing for a more secure fit with a much lighter feeling over the foot. The materials that make up the midsole – foams, rubbers, and plastics, are also significantly more innovative. The goal with technology in running shoes is that it improves cushioning, stability and the overall performance of the shoe. This could mean the protective element or the actual feel – be it bouncy or plush.
rc: What are the next frontier(s) for shoe design? What kinds of challenges are you and other shoe designers looking to tackle over the next several years?
CW: The next frontiers of shoe design are always focused around the goal of making the run better. Just as our iphones, laptops and vacuums are getting lighter – this is the goal of running shoes. It is important, however, to never sacrifice something in order to make a shoe lighter. For a runner logging a lot of miles or with an injury history – there is often a fine line. That said, the focus of footwear has shifted to not only include what is under the foot and on top of the foot, but the actual position the foot is in throughout the entire gait cycle. Having an awareness of this and helping runners better their overall form – feet, core and upper body included, is all part of what we believe is inclusive to footwear design. Thinking of the foot as an extension of the body, it is our duty to think of the footwear design as an extension of all elements that affect that foot.
Ask the Practitioner: Barefoot Running - Why (or Why Not), What, How?
For this edition of Ask the Practitioner, we connected with Adam Daoud, an experienced runner and medical student, who while at Harvard worked extensively on research in the Skeletal Biology Lab. His website states, "My current research interest lies in investigating the ways in which the human body is suited particularly well for endurance running and determining why Homo sapiens possess such incredible endurance running capabilities." As a co-author of the studies cited below as well as work published in the journal Nature, Adam has narrowly focused in on the plusses, minuses, and implications of a growing trend among running enthusiasts, barefoot and / or minimally shod running. Have you ever wondered if barefoot running would be good for you? Read on for Adam's perspective......
AD: I think that the biggest potential benefit of the barefoot style of running is reduced injury. The barefoot style of running that habitually barefoot and minimalist runners tend to use is a forefoot strike, landing on the outside ball of the foot before easing the heel down under the control of the calf muscles. This style of running minimizes the forces experienced at impact, which may help to avoid injury. Notice that this focuses less on what is under a runners’ feet and instead considers how footwear affects how runners use their feet and how this changes their style of running. My recent work looking at foot strike and injuries in collegiate runners found a nearly two-fold reduction in running injuries among forefoot strikers, none of whom were barefoot runners (Daoud AI et al. Foot Strike and Injury Rates in Endurance Runners: a retrospective study. MSSE, 2012.). This was a study about running form, more work especially prospective work needs to be done to look at the interplay between footwear, running form and injury. A singular focus on what runners strap to their feet can easily lead a runner into danger.
Another potential benefit would be financial savings. Since forefoot strike runners do not use the cushioning of a shoe to reduce the impact, shoes can be worn for many more miles before being replaced. As a forefoot strike runner, I usually wait until the upper is pulling off the lower before tossing shoes.
Studies on running efficiency have gone both ways. Our lab recently found that running in minimal shoes is more efficient regardless of foot strike and that there was no difference between heel striking and forefoot striking in terms of running efficiency (Perl DP et al. Effects of Footwear and Strike Type on Running Economy. MSSE, 2012.). While Rodger Kram’s lab has found that barefoot running is less efficient than running in lightweight, cushioned shoes (Franz JR et al. Metabolic Cost of Running Barefoot versus Shod: Is Lighter Better? MSSE, 2012.). But in general, a less injured runner is a better-trained, fitter runner so even if forefoot striking is not more efficient there may be performance gains by avoiding time off due to injury.
rc: What are the risks?
AD: While the major benefit of the forefoot strike running is injury reduction, the greatest risk is increased chance of injury during a runner’s transition from their current running form to forefoot strike running and possibly doing so in a more minimal shoe. Forefoot strike running puts very different stresses on the lower limb compared to heel striking. The muscles of the calf and foot have to do more work each time the foot strikes the ground while the bones of the foot incur impact and bending forces that are different than those experienced in heel striking. In addition, running barefoot or in a more minimal shoe will require increased muscle force to stiffen the arch of the foot and the bones of the foot may be subjected to less evenly distributed forces. Recent case reports have described instances of metatarsal injury in runners transitioning to barefoot running. Though if case reports were written up for all of the injuries sustained by “normal” runners, sports medicine journals wouldn’t have room for anything else.
Other risks are quite obvious such as injury to the sole of the foot due to surface conditions if a runner chooses to run completely barefoot. Though these risks can be greatly reduced by using your eyes and choosing smooth surfaces that are free of jagged debris. A hard surface such as a road or sidewalk can be a good surface.
rc: What are some sensible ways to experiment with barefoot / minimalist running to explore whether it is appropriate for you?
AD: The first thing to do is to decide whether or not your current form is working for you. If in your years, possibly decades of running you’ve found shoes that fit your running form and you’re not plagued by injuries then why change? But if you’ve struggled with injury as a heel strike runner then you might want to consider trying out forefoot striking. Unless they ask, my running friends don’t hear a word from me about running form until they get injured. This not only gives me a chance to figure out how much they’ve been injured in the past, but also transitioning to forefoot strike running can line up perfectly with returning from injury since you’re already running at a reduced volume and intensity. Transitioning should be done slowly and in accordance with what your body is telling you, just as you would any other new training technique such as weightlifting or plyometric exercises.
Concerning form, jump straight up in the air. Where on your foot did you just land? You should do the same when you run. Try out running completely barefoot on a track or smooth paved surface to try to get a feel for what it should feel like. Your bare feet will encourage you to run correctly as it will hurt to do otherwise. Don’t run barefoot on overly soft ground to learn good technique since the cushioning of the ground will allow you to run without good form. You can find more information including videos of forefoot strike running in various footwear on my past lab’s website.
The biggest mistake a runner could make would be to buy the newest, coolest pair of minimalist shoes and then go out and continue running in the same way they always have – heel striking – in their new minimal shoes. The heel cushioning of a standard running shoe will no longer attenuate the large impact forces of heel striking. Another mistake would be to consider the barefoot style as a panacea and to suddenly switch 100% of your running to forefoot striking. Your muscles need time to grow stronger and to learn the new firing pattern of a new gait pattern. And your bones need time to strengthen and remodel to adequately deal with the new loading patterns of forefoot strike running.
Personal Best - January 2012
January is a time to set new goals. Runners of every age and experience level often seek ways to improve performance and results outside of the time spent out on the roads. As coaches, we are often asked if weight training, yoga, cross training, or other gym-based activities will assist an athlete toward their running goals. This month in Personal Best, we consider the question with a few guidelines and tips.
Why not just run?
Certainly, the best way to improve your running is to run; however, moving your body in different ways can address various weaknesses that have built over time due to the repetitive nature of running. In addition, ancillary activities can help put the finishing touches on the fitness gains from a workout regimen begun in search of weight loss or aesthetic goals.
It all starts with the core....
If time and resources are limited, there are a number if ways to help your running with some simple core work. Exercising the core helps strengthen the area from your chest to your hip flexors, allowing you to maintain good form and posture when at the end of a race. Your core stabilizes you not only when you're tired, but helps center your running form even when fresh, assisting in the achievement of good posture and range of motion in your stride. We discussed the importance of one of these muscles, the transverse abdominis, in a previous column, along with a few easy and simple exercises to address it when you can steal a few minutes on the carpet after coming in from a run.
If you enjoy the social nature of classes they are a great way to stay on track with your core strength objectives. In addition to stabilization, a strong core, and good spinal / pelvic alignment can help you maximize efforts spent on strengthening other muscle groups, another reason why it is a good place to start.
Flexibility is your friend
Activities like Yoga and Pilates are also tools used by many runners to help increase flexibility and strength when muscles are extended. Greater flexibility can be a huge asset in the effort to stave off injuries, so if that is a big goal for 2012, these might be good options for activities to incorporate into your regimen.
Boost your metabolism and body composition
Along with general weight training, some of the latest trends in fitness include CrossFit, P90X, TRX, and a myriad of home and gym-based programs to challenge your body in a multi-directional, muscle-strengthening fashion. Some of these also include a cardio component, and many of them build upper body fitness, demand lateral movement, and require more ballistic activities than a normal running routine.
These high intensity activities can complement your training by adding a new dimension of athleticism increasing your power. However, anything along these lines should be carefully taken into account – some body composition changes are helpful, some are not, and anything that compromises your running by creating too much and untimely fatigue, may be more detrimental than it is worth. Any of these activities are best safely incorporated with the help of a fitness professional at your local facility.
Ease strain on joints and muscles
Every runner occasionally requires a time of recovery or the need for a day or two of cross training. Others enjoy incorporating spin classes, swimming, elliptical, or even a fitness activity such as Zumba into their regular routine. If you are looking for a way to integrate in an additional day of cardiovascular exercise, but are concerned about the strain on joints and ligaments, one of these low or non-impact activities could be just the ticket to keep you headed in the right direction.
In short….the bottom line
Cross training and multi-dimensional movements can be beneficial for distance runners. Consider some of the disciplines below to have an even better and more balanced 2012.
Core strength exercised, Yoga, Pilates: At home, with an instructor, or in a class setting. These primarily address needs for flexibility, core strength, and spinal / pelvic alignment. Low / no impact, more meditative.
Want to try a home-based core workout? Check out Focus-N-Fly’s favorite whole body workout here:
Weight / circuit training, CrossFit, P90X, TRX, etc: At home, with an instructor, or in a class setting. These require more dynamic, powerful movements, perhaps with greater intensity and resultant muscle development. For those who enjoy an up-tempo addition to their week, and who are looking to add more power / speed.
Indoor cycling, elliptical, Zumba, swimming: At home, with an instructor, or in a class setting. These activities can increase cardiovascular training time with minimal strain on joints and bones. Could be used for variety or as a prelude to including an additional day of running into the schedule.
Focus-N-Fly Plyomterics and Warm-up Drills: These can be run on a track, road, sidewalk, path or grass. Even if you do not have time for an additional training session or two, these can be efficiently integrated into your already scheduled running to help strengthen your core and provide greater range of motion.
Questions about the above? Email us at info@focusnfly or tweet us a question to @focusnfly.
