One popular product, for example, is supposed to provide “5 hours” of energy in a tiny bottle not much larger than your big toe. To run for 5 hours, you might need to burn 4,000 calories, more or less (depending on the air temperature, terrain, and how fast you’re running, etc.). And how much does that big-toe-sized “5 hour” energy drink contain? Look on the label: 4 calories! If that drink were your only energy source, to run a marathon or 50k you’d have to drink a thousand of those little bottles, at a cost that could buy you a round-trip ticket from New York to Tokyo, or Antwerp to Tahiti!

Of course, the reality is that a lot of the energy you need for a long-distance run is stored in the muscles and liver, from the lunch and dinner you ate yesterday. But that may only be enough to take you 20 miles or so before you hit the wall, so if you’re running a marathon, triathlon, or ultra, you do need supplementary energy. And you still may need a hundred times what you’d get from that “5 hour” drink.

This doesn’t mean all energy drinks are useless. But for long-distance workouts or races, the supplement has to contain real energy, not just caffeine or other stimulants. Running magazines carry ads for legitimate sports drinks such as Succeed! and Heed. These legitimate products contain both plenty of calories (100-200 per 16-ounce drink) and enough electrolytes (sodium, potassium, magnesium) to keep the muscles responding. Also note: the best drinks are available in powder form, and it’s important to make sure you have the right balance between the nutrient and the water you mix it with.

Meanwhile, how can the faux energy drinks have such booming sales? One reason is a widespread public confusion about nutrition. For years, people trying to lose weight and get fit have been taught to regard calories as bad. Low-calorie foods have been associated with lean bodies and good health. And it’s true that if you consume a lot more calories than you burn, you’ll gain weight. But calories are also energy, and if you’re running long distances and burning more energy than the average sedentary person, the only way to fuel your heart, lungs, and legs is to consume higher-than-average amounts of calories. And don’t worry about gaining weight! Long-distance runners burn enough energy, even when taking in extra calories along the way, to assure that that’s almost never a problem.

Ed Ayres
http://enduranceandsustainability.blogspot.com

Legs and Ankles

A thorough, detailed analysis of leg and ankle injuries could last a lifetime. Certain leg cramps and common injuries, however, can be averted through conditioning, stretching, and strength training. A combination of static and dynamic stretching, along with muscle massages post-run, can alleviate cramping, keep legs limber, and even lengthen some muscles and ligaments for improved performance.

Upper-Leg Pain

When pain from the top of the kneecap to the bottom of the groin is severe enough that walking is made difficult, it is important to seek the consult of an orthopedist. Lesser-symptoms in the region (those which do not prevent movement, but make legs feel “stiff”) can include cramping in the quadriceps (front of thigh) or hamstring (tendon which runs on either side of the back of the knee), or tightness in the Iliotibial band (a thickening of tissue on the outside of the thigh, running perpendicular to the ground when standing) to name but a few common symptoms.

To prevent muscle cramping in the upper leg, runners should:

• Stretch thoroughly. By performing a combination of static (sitting) and dynamic (moving) stretches, runners can improve blood flow to key muscle groups and experience an increased range of motion.
• Build distance slowly. Adding more than a 10% increase in mileage per week can cause muscle strain and cause serious injury. Be sure to only add 10% extra on top of the week’s longest accomplished distance.
• Perform strength training exercises. When executed properly, weightlifting exercises such as squatting and deadlifting can work under-used running muscles, boosting overall leg strength and stability.

Knee Pain

Knee pain can result from myriad causes, though the most common knee injuries are the result of overuse, over-burdening, or improper running form. Many novice runners experience Chondromalacia, a pain along the ridges of the kneecap that is caused by the rubbing of the patella against the cartilage-laced edges of the femur and tibia within the knee joint. Other common knee injuries include patellofemoral pain (also known as Jumper’s Knee—a pain which is felt underneath the bottom of the knee cap), and Baker’s cysts (the sensation of pain and a lump behind the knee, resulting from a non-malignant growth which may need to be removed by an orthopaedic surgeon). When knee pain is sharp, prevents flexibility, and happens at random, this may be the sign of a meniscal tear and should be treated by a doctor before resuming athletic activity.

To prevent knee pain, runners should:

• Strengthen supporting muscle groups around the painful joints. By increasing strength in these areas, less strain is put on joints and allows them to move more freely.
• Cross-train as often as possible. By alternating forms of exercise, overall leg strength improves.
• Improve their running stride. Focusing on the way in which a runner’s foot hits the ground can have a profound impact on the amount of stress placed on the knee. An average runner’s knee absorbs three times his or her body weight on every footfall, so maintaining proper form (legs kept limber, feet landing as close to the center of the body as possible, maintaining short strides) can alleviate the amount of force placed on delicate joints.
• Find a proper pair of shoes. Selecting a shoe which provides the proper level of cushioning and support can help alleviate knee pain. While some runners praise the barefoot experience over bulkier, corrective shoe models, it is important to pick a pair which works best for a runner’s body no matter the make or model.

Shin Pain/Shin Splints

Shin splints, known formally as medial tibial stress syndrome, are caused by excess forces pushing against the connective tissues surrounding the shin bone. In many cases, shin splints are the result of muscles being over-taxed—leaving them unable to bear the weight and shock forces of running. Increasing mileage and/or speed too quickly does not allow muscles enough time to strengthen, causing pain as they struggle to keep up with the extra work. Additionally, shin splints can occur when runners incorporate uneven terrain, hard surfaces, or hills into their workouts without gradual incorporation into a workout routine.

To prevent shin splints, runners should:

• Add distance slowly. Most runners should abide by the “Ten-percent rule,” which states that runners should only add ten percent of their previous week’s workout to an upcoming week’s schedule. For example, a person who runs 20 miles in one week should only add two miles to his or her workout the next week.
• Incorporate uneven surfaces into a workout gradually. If a runner is looking to incorporate trail or hill workouts, he or she should do so gradually over time.
• Ensure that all footwear is in good condition. Old and worn-out shoes may not cushion the foot properly, leading to increased forces being placed on the shin.
• Improve form. Leaning forward or backward, along with inefficient foot striking, can place unnecessary pressure on key muscle groups around the shin.

Achilles Tendonitis

Achilles tendonitis, one of the most common and vexing of all running injuries, can cause immense pain and derail even the strongest athlete. This injury has many causes, but among the most common are a lack of flexibility, overpronation, over-training, and a change in shoe style (transitioning from a stability model to a minimalist shoe, for example). Typically, Achilles tendonitis sufferers will experience pain anywhere from the heel of the foot to the bottom of the calf muscle, with pain setting in after physical activity has stopped.

To prevent Achilles tendonitis, runners should:

• Stretch thoroughly. Static stretching can allow many runners to improve flexibility in the muscles surrounding the Achilles, which will allow the tendon to become more elastic over time. Walking and light jogging can also help stretch tight muscles in this area.
• Use RICE (Rest, Ice, Compression, and Elevation). Runners who have a track record of Achilles tendonitis should consider preventative measures by applying RICE after runs—even when symptoms are not severe.
• Pay attention to running form. As mentioned throughout the article, improving running form can help prevent many common injuries as the body moves more efficiently.

Ankle Pain

A full examination of the differing symptoms and injuries a runner can experience in the ankle would could call for an article devoted solely to the topic. Many of the most common injuries, including sprains and twists, can be avoided by using the same techniques to improve muscle strength in the area along with flexibility. In addition to strengthening and stretching, ankle injuries can be prevented through experience and conditioning.

To prevent common ankle pains, runners should:

• Stretch frequently.  Rotating the foot in a circular motion can help stretch vital ankle muscles, promoting flexibility in the region.
• Build strength. Building ankle strength can make the joint more capable of withstanding potential twists and sprains from uneven surfaces. Ankle plantarflexion (raising one’s body onto the tips of one’s toes) and ankle dorsiflexion (rocking one’s body weight onto one’s heels) are two exercises which can build muscle surrounding the joint.
• Wear proper shoes. Runners experiencing chronic ankle pain should consider wearing running shoes which provide additional ankle stability. See our shoe review section for examples.

Feet and Toes

As with ankle pain, there are myriad foot injuries experienced by runners, but a few common injuries stand out among the rest. Plantar fasciitis, extensor tendonitis, blisters, and toenail injuries are among the most commonly-experienced ailments. Plantar fasciitis is inflammation of the tendons in the bottom of the foot, extensor tendonitis is inflammation of tendons running along the top of the foot to the toes, blisters are painful fluid buildups on the skin, and toenail injuries can include blisters on the nail bed—or as many distance runners will attest to—black or otherwise-discolored toenails due to acute injury.

To prevent plantar fasciitis, runners should:

• Use the RICE method to alleviate painful symptoms as they arise.
• Consider changing running shoes. As discussed in Christopher McDougall’s Born to Run, some runners have benefitted from transitioning to minimalist shoes, barefoot-simulating shoes, or barefoot running in its entirety.
• Alternatively, consider custom orthotics. Orthotics can help runners land on their feet differently, reducing the amount of stress placed on the heel.

To prevent extensor tendonitis, runners should:

• Ease into new shoes slowly. Extensor tendon pain is a common result of runners logging too many miles in minimalist-style shoes too quickly.
• Consider using foam tape to cushion the painful region of the foot. Foam tape can help buffer the tendon from hitting the top of the foot—a common cause of this form of tendonitis.
• As with most inflammatory injuries, use the RICE method when experiencing symptoms.

To prevent skin, blistering, and toenail injuries, runners should:

• Wear properly-fitting shoes. Ill-fitting footwear may not allow feet to dissipate moisture, leading to blisters. Additionally, shoes which do not fit properly in the toe box can cause toenail injuries due to impact stress—the toenail hits the top of the shoe, causing blistering and bruising.
• Use non-cotton socks for long-distance runs. Cotton socks retain moisture, forcing skin to become chafed and irritated. Consider wearing moisture-wicking running socks made of non-cotton materials.
• Use foam tape at the onset of toe pain. Foam tape can create a cushioned buffer between a potentially-injured nail bed and the shoe, mitigating symptoms before they get worse.

One of the most admirable qualities of a distance runner is ambition. Beginners often start thinking about running their first 10k within months of discovering the pleasures of running. And sometimes, those who have just run their first 10k immediately start planning for their first half-marathon or marathon.

I first noticed this pattern in the 1980s, when road running boomed and millions of people discovered our sport. As publisher and editor of Running Times magazine at that time, I received many reports of men or women who took up running and, within a year, completed a marathon.

To run a marathon within a year or two of taking up running is unquestionably a remarkable achievement. And the stories of people who did that were usually stories of memorable, exhilarating, milestones in the runner’s life. Often, they were “once-in-a-lifetime” experiences.

But that “once –in-a-lifetime” aspect often turned out to be a misfortune, for many—and still does, today. If you ramp up your training for that first long race too fast, you may be able to go the distance on race day, but at a cost to your future enjoyment of the sport. It takes time to build strength and endurance to levels that can actually be sustained for long-term enjoyment, and for most people it takes longer than a year or two.

Back in the 1960s, when I first got into road running, most runners would run 5- to 8-mile races for several years after high-school and college cross-country, before attempting a marathon. But when they finally did go for that mythic 26.2 miles, they’d be strong enough to run marathons for many years.

In the last couple of decades, as many of us have become more impatient and demanding of quick rewards, runners who ramped up their distance too fast have had much higher likelihood of the marathon being a physical ordeal. And even if the achievement was memorable, the runner has often concluded, “I’m glad I did it, but once is enough!” The exhilaration of the finish has too often been undermined by extremely sore calves or quads, blistered feet, and physical depletion that lasted for days or weeks. Too often, it has ended in premature “burnout.”

If you’re thinking of going for a longer race than you’ve done so far (whether it be a half-marathon, marathon, or ultra), by far the best way to prepare is to increase your training very, very gradually. The real goal for the big day not to have a once-in-a-lifetime experience, but to be the start of a many-times-in-a-lifetime endeavor that will become even more rewarding as the years go by.

You can read more about Ed and his extraordinary running life at his blog: endurance and sustainability and please feel free to interact with him!

It goes without saying that runners know how to push through pain—cramps and discomfort can strike from head to toe. The following is a summary of common aches and pains by body region, with each section of containing tips on preventing discomfort before it starts, and alleviating symptoms after they’ve settled in. As with all injuries, it is important to seek the advice of a licensed physician before taking on additional mileage, whenever injury symptoms make daily activities difficult, or when aches and pains do not improve within 48 hours.

Head and Shoulders

Heat Exhaustion, Heat Stroke, and Dehydration

One of the most common concerns attributed to warm-weather running is heat stroke and dehydration. Heat stroke occurs when the body’s metabolic system cannot dissipate heat fast enough, causing the core body temperature to elevate above safe levels. Heat stroke is commonly brought on by dehydration, which is a result of a body not being able to produce enough sweat due to a lack of fluids. When dehydrated, the body cannot sweat fast enough to dissipate heat, causing dizziness, headaches, faintness, nausea, hallucinations, and shortness of breath. During the heat of summer, heat exhaustion and heat stroke become more likely as runners hit the streets in spite of climbing temperatures. In some cases, heat stroke can mimic the symptoms of a heart attack.

To combat heat stroke, heat exhaustion, and dehydration, runners should:

• Consume plenty of fluids (with a heavy emphasis on water and electrolyte sports drinks post-run)
• Plan runs for sunrise and/or sunset
• Keep slower paces than usual. As temperatures rise, the body requires a few weeks of acclimation before regular exercise can resume.

Shoulder and Neck Cramps

As with many cramping issues, shoulder and neck muscle cramps are usually the result of a change in form or posture. When runners are training through soreness, breaking in a new pair of shoes, or altering their stride (either consciously or subconsciously), muscle groups throughout the body contract in new ways to counterbalance the different forces of a different running style. Though uncomfortable, cramps are typically acute and will dissipate after activity if tended to properly.

To combat these aches and pains, runners should:

• Establish and follow a thorough stretching routine, as stiff muscle groups can pull upon other sets of muscles when not warmed up properly before exercise
• Work on form and posture, as good form and straight posture can alleviate shearing forces (the source of most muscular and joint pain) from affecting the body.
• Consume plenty of liquids throughout the day, as hydration alleviates many cramping and soreness issues resulting from endurance activities.

Chest and Torso

Note: It is essential that any runner experiencing chest pain and/or numbness of the extremities call an ambulance and cease activity. Beginners and veteran runners alike could be susceptible to heart conditions including heart attacks and congenital defects. If a newcomer to running has a history of heart conditions, a training plan should only be considered after discussions with a doctor.

Side Cramping and Side Stitches

Side stitches are among the most common aches and pains faced by runners. Side stitches are an intense, acute pain felt under the lower ribcage. While the cause for side stitches is still undetermined, it is possible to prevent symptoms through controlled, rhythmic breathing and proper stretching.

To combat side stitches, runners should:

• Build endurance at slower paces. Side stitches are typically a symptom of going too hard, too quickly and can be alleviated by slowing down until pain subsides.
• Practice consistent breathing techniques. Timing breaths to occur on the left foot can prevent right-side cramping in many runners. By coordinating inhalation and exhalation with footfalls, runners can prevent side-specific muscles from over-stretching during respiration
• Build core strength—upper-body exercises such as crunches can make muscles more resilient and less prone to cramping
• Ensure that their torso is included in pre-run stretching. Yoga poses focusing on the chest can prevent cramping before it occurs, and provides an excellent opportunity for cross-training.

Nausea and Gastrointestinal Distress

It has been said that a runner earns his or her stripes when they’ve dealt with stomach cramps, intestinal discomfort, or what is referred to affectionately as “the trots.” Eating too close to running, eating too little prior to a run, and going out for unexpected distances can create stomach issues for many runners. Preventing stomach cramps – and much more severe stomach issues – can be as simple as altering eating schedules or changing foods before running.

To prevent nausea and gastrointestinal distress, runners should:

• Stick to plain foods prior to running. Many runners will find a light breakfast which has not caused previous stomach problems and stay with it. While variety is the spice of life, a runner’s stomach thrives on routine.
• Avoid dairy products. While this may not be true for all, some runners find their stomachs are less-equipped to tackle complex dairy enzymes during a run, which can lead to stomach gas and diarrhea.
• Drink plenty of fluids. A common cause of diarrhea is dehydration, which then compounds hydration issues due to further fluid loss. Make sure to drink plenty of water and sports drinks when necessary.
• Avoid artificial sweeteners. Zylitol and other sugar substitutes have been known to cause intestinal distress in some runners.

By Brian O’Connor
Photo Courtesy: Paul Holloway

In my 54 years of competitive running (so far), I have encountered quite a few misconceptions about running and age. Here are the two big ones:

“Running is for the young”

When I first joined my high-school cross-country team in the 1950s, it was widely believed that a runner peaks in his early 20s and is about ready to retire by age 30. A guy who was still running his 40s was considered exceptional. (I say “a guy” because in those days almost no girls or women were running.) And to keep competing after age 50 was regarded as foolish—too risky for the heart, knees, and back!
We now know that many men and women can (and do) run serious distances (10ks, marathons, ultras) in their 60s, 70s, and even 80s, with significant overall benefits for vitality and health. I recall one case in which a 60-year-old man entered America’s largest ultramarathon, in which ultra teams from the U.S. Marines, Army, and Navy were competing. The 60-year-old outran 28 of the 35 young military runners—even though he was slower than he’d been years earlier. While all of us will inevitably get slower as we get older, that doesn’t make us any less able to experience the pleasure and vitality we get from running. A slow, older runner is just a different animal than a young one, not any less capable of enjoying the rewards!

“Kids should not run long distances.”

Although we now accept the idea that continuing to run as you get older is more than OK for most people, our society has become hesitant about letting kids run long distances when they are “too young.” But what’s too young? Many years ago, a major Baltimore newspaper reported the story of a three-year-old girl who regularly ran 10 miles in a city park with her father. And in the 1980s, a nine-year-old boy named Wesley Paul ran under 3 hours at the New York Marathon—recording a time that most adults can only dream of. But then, in later years, health experts began having concerns about parents putting too much pressure on young kids. Experts worried that hard training at an early age might interfere with a child’s physical development, or cause psychological burnout. That kind of concern may have been warranted, if it meant cautioning adults not to push kids too hard. But it did not mean running long distances is physically harmful to children, if they run at their own speed under their own motivation.

From all the reading and observing I’ve done over the past half century, I’d say the worries about kids are mostly unwarranted, just as the worries about older runners once were. The nine-year-old who ran sub-3 at the New York Marathon is now in his 30s, and last I heard was still running and enjoying it. Of course, at any age, we runners have to be smart about keeping things in balance, not ramping up the mileage too fast, not trying to do what you’re not well trained for. But with intelligent practice, here’s the bottom line: Running is natural for the human species—at any age.

You can read more about Ed and his extraordinary running life at his blog: endurance and sustainability and please feel free to interact with him!

Despite what certain fad diets would have believe, runners are not like average people. Runners need more calories, proteins, and carbohydrates. Runners need more nutrients in general. In fact, if you’re a runner and want to lose weight, following a low-carb diet and other spin offs will leave you hungry, tired and discouraged.
As a result, runners with weight loss goals need to follow a diet that’s specifically tailored to meet their specific needs; a nutrition plan that can help them lose weight while at the same time, keep running performance soaring. That’s the runner’s diet.

The runner’s Diet

The runner’s diet is specifically designed to help you settle on the exact amount of calories you need to maintain or lose weight without sacrificing energy and training performance. The runner’s diet is not about depriving yourself of valuable nutrients or starving to death. This diet is about eating the right calories, proteins and carbohydrates, at the right times and in accordance with your current running goals and plans.

This diet is comprised of 3 main components: Carbohydrates, proteins, and fats. Most guidelines recommend a 60-25-15 eating plan, where the bulk of your calories comes from carbohydrates, 25 percent from proteins, and 15 percent from fats. However, each person is unique and has different needs; hence every runner may respond better to somewhat different proportions. The 60-25-15 is not written in stone. You can use your creativity and figure out what works the best for you. Just make sure that carbohydrates make up about 50-70% of the total daily calorie intake.

Why Carbohydrates?

Runners need more carbohydrates since they’re the main source of energy while running. Carbs are the main source of glucose, a sugar that our bodies use as fuel. Therefore, if you don’t have enough glucose stored on your body, you’ll literally run out of fuel while running; hence your running performance and enjoyment will suffer greatly. No energy in the tanks leads to mediocre running routine and results. On the other hand, keeping your carbs intake high will boost your energy levels and improve your workouts. Hence, you’ll burn off more calories and lose weight.

Nevertheless, all carbs are not created equal. There are the good carbs and the bad ones. The type of carbs you consume will make al the difference. And to lose weight effectively, you need to opt for the good type. Here’s a quick guide to choosing the right ones:

The Good Carbs
Also know as complex carbohydrates (starches), the good carbs take a longer time to be digested and are high in fiber and nutrients. These nutrients are easily converted by the digestive system to fuel that can be used by the muscles for the training. Thus good carbs are an excellent source of energy for longer endurance running workouts. Here are some of the main healthiest sources of complex carbs: Starchy Vegetables; Whole grains; Yams; Nuts; Seeds; Lentils; Beans (pinto, black, kidney); Legumes; Fruits; Some dairy products.

The Bad Carbs
On the hand, bad carbs—also know as simple carbohydrates—come from sources like table sugar, cakes, soda, energy drinks, candy, etc. Simple carbohydrates are easily broken down and quickly absorbed by the body. Therefore, they will increase your blood sugar levels swiftly and provide you with a quick hit of energy followed by a crash, this leads to hunger pangs thus overeating. Therefore, you should keep your simple carbs consumption at bay since they do not provide with sustainable energy and are more easily stored as body fat.

However, overeating leads to weight gain, regardless of the type of carbs you eat. Therefore, keeping track of your calorie intake and moderation are the keys to weight loss without sacrificing energy or running performance. However there is no magic pill. Take your time and set realistic goals.

Article by David Dack

5. Spirit of the Marathon

Spirit of the Marathon

Spirit of the Marathon provides a unique, compelling view into the training and drum-up to the Chicago Marathon. For professionals Deena Kastor and Daniel Njenga, the event holds the promise of increased stature in the professional running circuit. For Ryan Bradley, the marathon holds the opportunity for him to qualify for Boston. Lori O’Connor, a first-time marathon runner, the race embodies the challenge of the unknown. For Jerry Myers, a 70-something veteran of long distance running, the event holds the opportunity to continue following his passion. Leah Caille runs the race as a newcomer to the sport, taking on her first marathon after a painful divorce. By juxtaposing the diverging stories of each runner, Spirit of the Marathon demonstrates how races bring together people who all strive to accomplish differing goals within a singular event: for some, a marathon is an opportunity to win prestige and sponsorships, and for others the event is as much a challenge for the mind as it is for the body.

4. The Loneliness of the Long Distance Runner

The Loneliness of the Long Distance Runner

Based off of Alan Sillitoe’s short story, The Loneliness of the Long Distance Runner recalls the story of a rebellious youngster named Smith who finds comfort and security through his running skills while attending classes at a reformatory school after stealing from a local bakery. Running provides him with moments of quiet reflection to consider the choices he made—and the choices made for him—that led him to the borstal prison in which he finds himself. The film is set in a grim, early 60s Britain and brings to light the class struggles which mark the tenor of the decade throughout the country. The boy, echoing his dismal surroundings, struggles with his own choices as well as his status as a prized athlete within the borstal—forcing him to choose between acceptance and authenticity. Sillitoe’s story seeks resonates with people of all stripes: runners can relate to the sense of peace and reflection provided by solitary runs, while non-runners can relate to the challenges we all face to our moral integrity on a daily basis.

3. Run for Your Life

Run for Your Life

Run for Your Life chronicles the early stages of the New York Road Runners club and its eccentric, prolific founder Fred Lebow. Emigrating from Europe, Lebow helped organize the small, tight-knit long-distance running community in New York City to create some of the first organized races within the metropolis. Beginning with a humble 55 runners in the inaugural New York City Marathon in 1970, Lebow helped to make the event a cultural and athletic institution within New York’s burgeoning running scene. Overseeing the New York City Marathon from its humble roots, through to its expansion across each of New York’s five boroughs, and then on to its legendary status as a premier running event worldwide, Lebow cemented his status as a legend within the running community in New York City and beyond. The documentary features interviews with Lebow’s colleagues, founding members of New York Road Runners, and archival press material culled before Lebow’s death in 1994. While the film chronicles the work of Lebow, it also features a rich and compelling view into a New York City gripped by economic stagnation, crime, and decay—using the marathon as a metaphor for urban revival.

2. Chariots of Fire

Chariots of Fire

This seminal, four-time Oscar-winning film retells the story of British sprinters Harold Abrahams and Erick Liddell during the 1924 Olympics. With Abrahams running to overcome the Jewish prejudices he faces, Liddell dedicates his running as a Christian to the glory of God. The movie chronicles the adversity each runner faces in regard to their faith: Abrahams uses running to gain respect in a culture where he is not completely accepted, while Liddell rekindles his connection with God through running—while experiencing challenges and setbacks due to his devotion to his faith. Using running as a powerful metaphor, the movie examines the varying factors that motivate people to seek greatness in daily life, using running as a method of examining the human condition. The film demonstrates the uncanny ability of sport to help individuals overcome personal setbacks as well as the promise that athletics has to break social and cultural barriers.

1. Fire on the Track: The Steve Prefontaine Story

Fire on the Track: The Steve Prefontaine Story

While the biopic Prefontaine may be the better-known film (and is a fantastic, critically-acclaimed film within its own right), Fire on the Track provides a firsthand account of the running legend’s life, accomplishments, and struggles through interviews with his family, coaches, colleagues, and Prefontaine himself. Known for his brash, outspoken, and larger-than-life attitude, Prefontaine has become a legend in distance running since his rise to prominence in the 1970s. The documentary focuses on Prefontaine’s 1972 Olympic trials, culminating in his heartbreaking loss in the 5,000 meter event at the Munich games. Narrated by Ken Kesey, author of One Flew Over the Cukoo’s Nest among other works, the film brings to life the legend of Prefontaine in an accessible and poignant light. For viewers interested in a linear, story-based view into the legend of Prefontaine should also pursue the biopic Prefontaine, released in 1997. The movie provides an account into the famous runner’s life that was formed and envisioned by his parents, providing a compelling glimpse into his life, legend, and untimely death.

Article by Brian O’ Connor

Unfortunately, due to our continuing desire for hard and fast rules, that myth was replaced by a new rule, epitomized by what I heard an official shouting to us over the PA system before the start of the New York Marathon one year: “Drink, drink, drink!” The new rule was that a runner should hydrate as much as possible in warm weather. But that rule, too, turns out to be a myth.

Heat Myth #1: The more you drink, the better.

While you do need to keep hydrated, it’s possible to get too hydrated. A few years ago, a young runner died at the Boston Marathon, and the coroner’s report said the cause was a cascade of medical events precipitated by excessive fluid intake. Another time, one of America’s best ultrarunners, Don Choi, had to be helicoptered out of the Western States 100-mile because he’d drunk too much water and been stricken by hyponatremia. You need water, but not so much that you get bloated.

Heat Myth #2: If it’s hot, you need salt.

Well, not exactly! You do need electrolytes, which include potassium and magnesium as well as sodium (salt) for muscles to work, and if you sweat out too much of your mineral supply you can find your muscles failing. But the electrolytes need to be dilute enough to be assimilated by your body while you’re running. It’s best not to take salt tablets at all, but instead to take electrolyte capsules formulated specifically for running. And that’s only if you’re going out for a fairly long time or distance. If you’re going out for a three-miler, the minerals already in your blood from the food you ate last night should be more than enough.

Heat Myth #3: People just aren‘t born to run in heat the way a lot of other animals are.

Wrong! We now know that humans have about the best capability of any animal on Earth to run in heat. A human has a uniquely efficient cooling system—bare skin, which is both a radiator and a conduit for evaporative cooling via sweat and for convective cooling via the “breeze” effect of skin moving against air.

What it all adds up to is that you don’t need to be afraid to run on a hot day if you use good judgment. Keep adequately (but not excessively) hydrated and supplied with balanced electrolytes, make sure you’re sweating enough and have enough skin exposed to have evaporative cooling, and know that you can handle this better than a woolly mammoth or wolf.

Ed Ayres publishes the blog http://enduranceandsustainability.blogspot.com

There are a number of injuries that afflict female runners more than male runners. Here we explore four of those, with a brief description of each.

1. Knee Chondromalacia:

this is one of the most common injuries in female runners. It afflicts the area under what is known as the ‘knee cap’. In this injury the bone tissue (cartilage) in that area around the knee cap becomes softened. This is normally due to the effects of wear and tear. Since this type of tissue is ordinarily supposed to be tough, this softening can become a big problem. It is a condition that afflicts female runners more than male runners, although the latter are not altogether immune from it. Even people who are not athletes sometimes experience it, especially in their latter years. The main symptom of Knee Chondromalacia is pain emanating from that lower part of the knee cap, which soon spreads to pervade the whole knee cap. If you are experiencing this and the pain is prolonged, it would be a good idea to get it checked out.

2. Posterior Cruciate Ligament Injuries:

commonly referred by their abbreviation, as PCL injuries, these too seem to be more common injuries in female runners than in their male counterparts. The most commonly affected area is the front part of the knee. Depending on the sports one is involved in, Posterior Cruciate Ligament Injuries in women can either be caused by ‘impact’ to that front part of the knee (in contact sports, such as football) or simply by the over-extension of the knee, to which athletes in all sports are prone, but which particularly affects runners. Contrary to what one may at first imagine, posterior cruciate ligament injury does not always translate to pain. A commoner manifestation is a ‘cracking noise’ emanating from that front part of the knee. It should not be ignored but should be checked out by a doctor to prevent further damage.

3. Anterior Cruciate Ligament Injuries:

like the posterior cruciate ligament injuries, this is one of the more common athletic injuries in female runners than in male runners. Unlike the posterior cruciate ligament injuries that are typically linked to either the over-extension of the knees or impact on the knees, in the case of anterior cruciate ligament injuries, a number of other possible causes emerge. Those other possible causes include those situations, during sporting activity, when an athlete brings herself to a sudden halt from a very high running speed or when, following a long jump, the athletes fails to land correctly or yet still a condition where the knee gets twisted – typically due to the athlete attempting to change her direction without moving her feet. Pain is sometimes a manifestation of this injury, though at times, all that may be experienced is a ‘cracking noise’ emanating from the afflicted region of the knee (which to the keen runner, can be more worrying than pain itself).

4. Patellofemoral pain:

this too, is a problem that while afflicting both male and female runners, seems to affect females more. As its name suggests, it is a condition characterized by pain, in the region where the patella moves in the knee, basically in the knee-cap area. The exact cause of this injury is still subject for study, although it is widely thought to have something to with problems in patella movement. The manifestation, of course, as the name suggests, is through pain – in that region within which the patella moves, along the femur bone where there are grooves for patella movement.

If you feel that you have experienced any of these running injuries, whether you are a female or male runner, you would be well advised to get these checked out with your doctor, to safeguard your future health and mobility and ensure that you are able to continue your participation in sport.

George Sheehan

For me, to run safely and confidently on rough ground means having my feet be not only strong, but very flexible and resilient. Then, if I accidentally step in a hole or wedge a foot between a couple of rocks and start to twist my ankle, the important thing is to let myself relax into the unexpected motion a little, NOT to try to brace myself against it.

Years ago, I learned about this from downhill skiers. I’d traveled to some of the great ski trails—at Killington, Alta, Sun Valley, and Kitzbuhel, and everywhere I noticed that beginners tended to try to brace themselves by stiffening their knees when they hit bumps or ruts, to try to keep from falling. The result: They fell, often badly. The instructors had to teach them to let the knees bend and “give” in those situations. If you watched the expert skiers, their knees and hips were continuously going with the bumps, not fighting them.

The reason for this approach, whether you’re skiing or running, is that you are generating far too much leverage or torque to suddenly brace against without something getting broken or sprained. But if you yield a little to the initial twist, it exerts less brute force and also buys you a fraction of a second to re-balance yourself a little—and quickly shift your weight to the other foot

You may recall the famous running doctor of the 1970s and ‘80s, George Sheehan, author of Running and Being and several other best-selling books. I ran with George in the very first New York Marathon, in 1970, when the road-running boom was just beginning. Sheehan’s wisdom about the running life was awesome (it still is), but there was one thing I think he got wrong. Sheehan didn’t recommend running on trails, because he was afraid it would be too hazardous to the feet and ankles. I think just the opposite: that running over rough ground exercises many more muscle groups than running on flat roads, and makes you better able to recover when you stumble. Trails are good for foot strength.

While Sheehan may have come along a generation too soon to appreciate the evidence we now have that running on rough ground is not only good for the feet but is how we evolved as humans, he might have been more enthusiastic about the trails if he’d paid closer attention to his own most famous advice: “Listen to your body!” I think Sheehan was thinking mainly about the importance of “listening” to your heart, lungs, and gut, and to the overall sensations of fatigue, dehydration, or overtraining—but only to the legs when they were in pain. Yet, the legs and feet send a continuous stream of messages other than pain. If he had paid closer attention (and this goes for me, too), he would have heard them saying “We LIKE rough ground! It gives play (and brings back to life) to all the muscles and tendons that played a role in our survival for 2 million years. And after being imprisoned in rigid shoes or boots for the past few thousand years, being able to get out on the trail again feels really good!

Article by Ed Ayres

You can read more about Ed and his extraordinary running life at his blog: endurance and sustainability and please feel free to interact with him!

Achilles

Achilles tendonitis

This condition is caused when the Achilles tendon, found behind the ankle, gets inflamed or irritated. This is a common injury when the tendon is over-used, such as through running, particularly in those previously unused to such exercise.

The two most common reasons for a person to suffer from Achilles tendonitis are a lack of flexibility or overpronation, where the foot bends too much in running and tends to go to the side, stressing the tendon so that if becomes inflamed.When the tendon is inflamed it swells and becomes painful. There may also be slight tears which occur in the Achilles tendon too; these tears make a rupture of the tendon more likely. The pain of Achilles tendonitis can be felt at any point over the tendon, but is most likely to be felt just above the heel. The ankle may also be stiff and redness and heat may be felt. Upon touching the area, you may feel a lump, if scar tissue has formed over the Achilles tendon.
Achilles tendonitis is most often caused by over-exercising tired and stressed muscles, perhaps through working out on muscles which have not been warmed up properly, or by increasing the distance you run too dramatically. Too much speed running or hill running can also help to create Achilles tendonitis. Pain is usually felt early on in these activities as the Achilles tendon becomes stressed.

Running shoes which have inadequate flexibility can add to the strain on the Achilles tendon too, so it cannot stretch properly and instead becomes twisted and stressed. People whose running gait makes their foot rotate too far inwards are also particularly prone to developing Achilles tendonitis.

Treatment for tendonitis, because it is usually caused by over-exertion is, first and foremost, rest. Anti-inflammatory medications which are readily available over the counter can reduce the swelling and pain and ice packs should also be applied to the affected area over the Achilles tendon at the back of the calf. Massaging your leg with arnica or an anti-inflammatory gel can also help the condition, especially if you can feel a knotted area on the tendon. Three times daily massage away from the hard area all the time, in circular motions will help. Otherwise, keep the leg elevated and rest it until the hard nodule is gone and can no longer be felt at all. After this point, gentle stretching exercises will help to reinstate flexibility in the Achilles tendon. You should refrain from running until you can once again do heel raises comfortably. Weight bearing exercises are to be avoided but swimming can be helpful to your recovery. Be patient, because with Achilles tendonitis, this can take 6-8 weeks. However, if you feel that treating yourself is not creating improvement within 2 weeks, you should seek medical advice.

To avoid a recurrence of Achilles tendonitis, you should do some training aimed at strengthening your Achilles tendon. You should also perform stretches and warming up routines thoroughly before any running activity, to protect the tendon from further damage.

Achilles Tendon Rupture

Tendon which attaches the calf muscle to the heel can actually rupture, rather than being merely strained. This is a particularly common injury in people who are not used to exercising and who therefore have little or no flexibility in their Achilles tendon. When the tendon is stretched too far, there ma be a sharp pain, experienced as a snapping or popping, when it ruptures. It can feel like you have been kicked in the back of the heel. Swelling and bruising is common, as is difficulty in pointing the toes.

People taking Fluoroquinolone antibiotics, such as for respiratory infections, urinary tract infections, and other bacterial infections are particularly susceptible to ruptures of their tendons, although it is not clearly identified why this should be so.

If the Achilles tendon ruptures, the most common treatment is surgery to attach the tendon back into its normal position once more. However, several months of having the leg in a cast may be an option to correct the Achilles tendon rupture, particularly if the sufferer leads a largely sedentary life, where casting would not be a problem.

Bones in Feet

By Ed Ayres

In my 54 years of running long-distance races, my feet and I have had a lot of adventures together. Sometimes, looking back, I feel guilty about how badly I treated them when I was young. But I didn’t know! Parents sometimes complain that when you have a baby, it doesn’t come with instructions. Neither do feet.

So, at one time or another, I’ve experienced collapsed arches, black toenails, turned ankles, heel spurs—you name it, I’ve run or limped on it. Yet, after running at least 100,000 miles so far, over everything from paved roads to shale slides to sand to rocks, my feet are still with me, still strong. How can that be?

One clue is that between them, my two feet (like yours) contain 52 bones—26 per foot. What that says to me is that in our evolution as nomadic hunter-gatherers over hundreds of thousands of years before civilization even began, the feet must have played a far more complex role in our lives than they do now. In our modern world, we spend an awful lot of our time (except when hiking or running!) in buildings with flat, smooth floors, with our feet encased in rigid, boat-like containers.

When we walk in street shoes or boots, on flat floors or paved outdoor surfaces, our feet have little to do other than be lifted up and put down by the legs. There’s a little push off the forefoot allowed by a slight flexibility in the otherwise stiff outsole, but that’s about it. If you watch someone walk with a cane or crutches, you see the point: all that’s needed to move that person slowly along, at the bottom of the cane or crutch, is a rigid knob. There are no moving parts.

In the wild, it’s a very different story. The hominid hunters who were our ancestors spent much of their time moving about on highly variable ground (rocks, sand, turf, mud, leaves, logs, tall grass), with varying slopes (up, down, lateral, down and lateral). Often the hunter had to go long distances at a slow pace, and sometimes he had to sprint for his life. He had no shoes. To keep him upright, balanced, and able to move confidently under all those conditions, the feet had to be highly complex and sophisticated pieces of machinery. Selective adaptation built that machinery over hundreds of thousands of years.

Those 26 bones, along with 33 joints and over a hundred ligaments, tendons, and muscles in each foot, are that machinery. They are like the skeletons of an amazing, prehistoric creature of astonishing athletic capability. Leonardo da Vinci, who was no slouch as an artist but was also a remarkably prescient engineer (he envisioned airplanes four centuries before we could actually build them), said that “the human foot is a masterpiece of engineering and a work of art.” If you treat your feet well, they can perform amazing feats for you—feats that the poor dogs being carried around in most street shoes can only dream of.

Next time: How to Make Feet Resilient and Strong

You can read more about Ed and his extraordinary running life at his blog: endurance and sustainability and please feel free to interact with him!

Ed Ayres

Ed has been running competitively for the past 54 years (he started at 16!) and has a few achievements under his belt: he founded Running Times, competed -finishing 3rd – in the first ever New York Marathon and he’s currently a record-breaking ultrarunner.

Ed truly is an authority (guru, if you want) in running and he’s decided to share some of his knowledge with us. He will feature a series of articles on Running Shoes Guru for the next few weeks. More in Ed’s own words here below:

Hi, fellow runners!

I have just joined with Running Shoes Guru to begin bringing you a new feature, and I’d like to briefly introduce myself.
I’m one of those “old” guys you might see on the trail — I’ve been running competitively for over 54 consecutive years, and still love it! My knees, back, and feet still feel as good as they did when I was 16, and I don’t think that’s just luck. One of the things I’ll be sharing is some thoujghts on how you can keep the body and feet young even though the years keep flying by (and believe me, they do!)

My name is Ed Ayres, and my half-century of experience has included coaching both high-school and college cross-country teams, founding one of the major running magazines, finishing 3rd in the first New York Marathon, and–oh, yes–being told by a doctor, 45 years ago, that I had collapsed my arches, would have to wear rigid, full-length stainless steel arch supports for the rest of my life, and could never run again. I guess I knew some things he didn’t!

I’ll be writing a series of articles for Running Shoes Guru relating to various ways we runners can build our physical, mental, and spiritual strength by keeping in touch–literally!–with the Earth on which our species evolved and on which we are completely interdependent for our survival and vitality.

The series will be entitled RUN WILD, RUN STRONG ! with a new article every week or two. The articles will provide information (and some entertaining and insightful anecdotes) on such topics as short toes vs. long toes, heel plant vs. forefoot plant, blister-proofing the skin on your feet without callous, and the implications of the “persistence hunting” theory of human origins.

I’m looking forward to being with you!

Ed

Stay tuned for the first article of the series, “Why All Those Bones in Our Feet?” — an entertaining but informative review of why Leonardo da Vinci called the human foot “a work of art and a masterpiece of engineering.

You can read more about Ed and his extraordinary running life at his blog: endurance and sustainability and please feel free to interact with him!

Have you ever heard an elite athlete state:”This is it, I have accomplished everything I wanted and therefore I have decided to finish my running career”? Although I am very far from an elite runner I could have said the same thing at the closure of the 2010 running season.

I’m a 39 year-old male, working full-time, with wife and four kids and a house that should be reconditioned a bit more often than what is currently taking place. I am also a passionate runner with a keen interest in running, running technique and running gear and with an ambition to develop my running as much as I possibly can with my prerequisites and the limited time I have available.

As a recreational runner I have had the following goals for a long time, finishing a 10km-race under 40 minutes, a half marathon faster than 90 minutes and a marathon faster than 3h 15 minutes. 2010 was the season when I all of a sudden accomplished all these goals without any major changes in my training while running an average of just 22 miles per week.

It is now long ago that I abandoned reviewing the training programs regularly published in magazines like Runners World and alike. Why you might ask, not seek the advice from programs developed by professionals when time for training is scarce? Well, simply for the reasons that, in these programs, for results that I have been interested in, the number of runs or miles per week have greatly exceeded the amount of running that I am able or willing to invest in.

Instead I set myself a goal a couple of years ago, every week I should try to run at least three times a week, the content of these runs could vary but every week should contain at least three runs. This has been an achievable goal for me, last year in fact I actually made four runs per week quite often and, rarely also single weeks with five runs a week without too many complaints from my family as at least two of these runs took place during lunch break from the office.

I ran in different periods during my teens and early adult years. In the beginning of 2007 I started to run more regularly. Quite soon I started to enjoy the pure pleasure of putting one foot in front of the other. I started to experience the positive effects of running on my health, my fitness and mood and eventually I became a runner longing for the next run.

I had participated in short 5-10km road races in the past just for fun without any ambitions whatsoever to finish at a particular time but in 2007 a friend of mine persuaded me to run my first half marathon. Without knowing much about long distance running I set a goal of finishing in 1h 45 minutes. On the race day I really enjoyed the race at one of the world’s largest half marathons in Gothenburg, Sweden and together with 35 000 other runners I crossed the finish line after 1:44:59. This was in May 2007 and during the summer I continued to run regularly, perhaps not more than 12-15 miles per week but with a decent qualitative content and in September I ran the half marathon again now in 1 hour and 33 minutes and my biggest memory of that race is a 21k long smile. It just seemed so effortless!

The year after I decided to run the marathon for the first time. Perhaps I was not ideally trained for the distance with an average mileage of only 15 miles per week including about 10 long runs of two to three hours. Anyway I managed to complete the first marathon in 3h 41 minutes after having a really tough race from mile 16 all the way to the finish line. I decided to give the marathon a new try in 2009 having prepared slightly better with 21 miles of running per week. This time I reached my goal of 3 hours 30 minutes finishing in 3 hours 23 minutes but having a disappointingly tough race the last 10k. In 2009 I also ran the half marathon again, finishing just 45 seconds faster than my race from 2007.

During these early year of regular running I didn’t try the 10k distance but while training on my own I could challenge myself to run 10k in about 42 minutes on a good day with sunshine and tail winds.

This is the way it’s been until the 2010 running season which is now behind us. But in 2010 all of a sudden, something happen and I experienced a step change in my ability to run and race.

Reviewing the distances I competed at during the 2010 season it started with a half marathon in early May. In 2009 the half marathon on 1 hour 32 minutes was not what I would refer to as a “walk in the park” but at this half marathon everything just fell into place and from the first step I felt comfortable at my target pace in a way that I hadn’t experienced before. After the first kilometer I was just so sure that I would be able to reach my goal of finishing under 90 minutes which I did with 1:28:08. I September I ran my second half marathon for the year and again I set new PR finishing in 1:26:50 after a controlled race.

Staffan Running

The half marathon in May was the final exam for my preparations for the 2010 Stockholm marathon in June. I had prepared better than in 2008 and 2009 with 560 miles of training during January-May and long runs twice a month often performed very early Sunday morning to be home for breakfast (my second) with the rest of the family after a couple of hours or more of running. This time however I didn’t experience that wall of mental and physical fatigue but instead ran a race with even pace, in fact I even ran a faster second half finishing really proud with a great smile all over my face in 3:09:46.

To run 10k faster than 40 minutes seemed to be like an unreachable goal to me for a long time. In October of 2010 I ran my first 10k ever and as I hadn’t run any 10k races I didn’t know what to expect but I decided to look for an intensity level in my running slightly easier to cope with as compared to 5k-racing that I am more experienced with. Eventually I found that intensity finishing tired but not completely exhausted in 38:46 after a race with completely even 5k splits (2 seconds difference).

The racing season of 2010 ended with the local 5k race. A race that I had ran several times before, always with the same disappointing result, I would start too fast, experience mental and physical fatigue not wanting anything else than to stop running and go home after 3km and finally finishing disappointed at myself. This year I ran the entire race, sure I was tired but I managed and defeated the tiredness with mental tricks and finished in 36th place in 18:45.

What was the cause of my sudden improvement in 2010? Slightly more miles? Well that could hardly explain it. The total amount of miles in 2010 was about the same as in 2009, 1170 miles in 2010 vs. 1093 in 2009. Was the number of interval work outs larger in 2010 as compared to earlier seasons? Well, yes but just slightly more and that alone cannot explain the new level of running performance I suddenly arrived at either. A few factors that I believe definitely contributed to the change are:

Learning to run interval workouts properly, not running the first few repeats too fast, staying in motion also during the rest and finishing the number of repeats I had set out to run in an even pace.
Identifying my lactate threshold level. Although I haven’t done any fancy testing in a sports laboratory I know my maximum pulse to be just above 200 bpm per minute after trying it out a couple of times. This year I have identified that running with a pulse of between 180-185 bpm is probably where my lactate threshold is and I have run quite a lot on this intensity level, both distance running and interval workouts and now I know approximately which speed I can run at on this pulse level and what it feels like, hard but manageable.
A more efficient stride. About a year ago I started to change my long and heavy heel striking step. This included reviewing the theories of Pose and Chi running, changing my cadence to take more steps per minute. Now my ideal step frequency is close to 180 steps per minute, landing on my midfoot placed more centrally under the body focusing on lifting the foot as quickly as possible of the ground after impact, as opposed to landing the foot in front of the body with a stretched leg and a heal strike. In addition I have focused on a high and slightly forward leaning posture using the forces of gravity to take me forward with less effort.

Maybe I haven’t experienced a step change in my performance after all? Maybe I have become slightly better each year but haven’t competed enough to discover it? To be able to answer that question I guess I would have to dive really deep into my training log to try to figure out what caused this improvement. Should I invest that time trying to figure it out or should I invest time running instead? An easy choice if you ask me!

I already spend an unreasonable amount of time thinking about running especially in relation to the level of runner I am. I am definitively not an elite runner and never will be. Nevertheless I will continue to enjoy this new level of my performance doing my best to maintain it although time for training is sometimes limited. To quit as I eluded to in the very beginning is not an option, I enjoy my running far too much and let’s face it, running is so much more than adrenaline stiff performance, mile paces, pulse levels and attaching a piece of paper with a number on it to my chest.

When this is written Sweden is in the process of waking up after what has been one of the hardest and coldest winters in a very time long time! The sun is beginning to warm up the ground covered with ice and snow, birds in the trees are starting to sing and very soon it will be possible again to go for a run without three layers of functional clothing. I am still enjoying what I accomplished last year and even though I have not trained as much as I would have wanted to, now with the spring arriving there is an opportunity for better quality in the training again.

Who knows what the 2011 season will bring. Imagine if I could go under 38 minutes at the 10k, run my favorite distance, the half marathon in 1h 25 minutes? I have decided not to run the marathon 2011. Right now I am not ready to invest the time and effort to improve my PR of 3:09:46 further. But if I am able to run one or two successful half marathons this year, I cannot help wanting to run the marathon faster than three hours in 2012. Do you think I can achieve that without training more, just by training smarter? Time will tell!

Enjoy your running!

Staffan is a 39-year-old Runner and father of four Children. He has been running regularly for four years and writes a running blog (in Swedish) at: http://wwwfyraochtrettio-staffan.blogspot.com/

Problems

Lack of Commitment
Like many activities, many people will start to explore Pose Running Technique, but other priorities in their lives will take precedence. They simply do not have the necessary combination of time, motivation and energy needed to learn Pose.

Unrealistic Expectations
Most people greatly underestimate how difficult it will be to change their running technique. I have consistently worked with people who show up for a lesson fully expecting to master Pose Running Technique within an hour, and plan on using their newly mastered skill for the 15K run they have planned the next day. When I explain to them that, for the majority of people, learning Pose is not a one day process, I can see the disappointment in their faces. Usually the next question is, “Well, how long does it take?” The honest answer to that question is that it takes as long as it takes. Everyone is different. Some people will pick it up quickly, but most people will not. It will also depend heavily on one’s level of commitment and willingness to do the required training.

Obsessive Mileage
I do see a fair number of people who are willing to do whatever it takes to improve their technique with the exception of reducing their mileage. Unfortunately, the process of changing running technique requires you to learn how to use your body differently, and because you are using your body differently, you will need to allow for a period of adjustment to build up muscles and tendons that were not used as much with your previous technique.

If you refuse to reduce your mileage there are two likely scenarios. The first is that if you maintain your new technique without temporarily reducing the mileage and intensity of your training, then you will very likely get injured. The second scenario is that you will begin to compromise your technique to avoid injury, and fail to make the transition.

Bad Timing
I regularly get contacted by people who are several weeks or months into training for a Marathon, and as an after -thought they also want to learn better running technique as part of their preparation. Unfortunately, this is the worst time to work on technique, because, as I mentioned above, heavy training and learning Pose Running Technique are not compatible goals. When I tell these people, that they will probably have to make a choice between continuing to train for their Marathon, and learning Pose, most people choose to continue training for their race.

Lack of Access to Pose Coaches
The unfortunate reality is that there are very few certified Pose coaches available. It is also another unfortunate reality that the quality of certified Pose coaches varies greatly. If you don’t have access to a Pose coach, then your only option is to try coach yourself. I have seen a few people do this with some success, but most people who try do not succeed. If you choose to go this route, you have your work cut out for you.

Cultural
This may be controversial, but in my opinion, here in America (where I live and grew up), I believe that there is a cultural distain for “doing things by the numbers”. It seems as if everyone wants to skip the beginning steps, and jump directly into advanced training. This expectation of becoming an “instant expert” ultimately results in people becoming lifelong beginners who think that they much better than they actually are. This tendency may not be unique to Americans, but when I’ve had the opportunity to work with people from other countries, in general, they seem to be much more willing to accept that learning a new skill is a process that takes time and effort, and that there are no shortcuts.

The Takeaway
If you are planning to learn Pose Running Technique, remember these things:

It will probably take a while to master the technique. As with any new skill, some people will pick it up quickly, but most people will not.
Leaning a new skill is a process, do not expect find a shortcut to mastering it. Running is a skill, and learning to run with good technique is no different than learning any other skill.
As with any new skill, you will have to think about what you are doing while you are learning it. Eventually it will become second nature, but initially it will require you to focus on what you are doing.
You will have to allow for a period of adjustment that will require a reduction in both the volume and intensity of your training. You will be using your body differently, and if you do not allow your body time to adapt, then you risk failure, injury, and probably both.
There are no shortcuts, no tricks, and no secrets to learning Pose. For most people, it will take time, practice, focus, and self-discipline.

In my next post, I plan to discuss shoes for Pose Running. Until then, please feel free to contact me with questions related to Pose Running.

Ken Schafer

krschafer@gmail.com
http://www.posecoachblog.com

There is a lot of confusion out there on the specifics about Pose Running Technique. I’ll do my best not add to that confusion with this brief overview, but unfortunately Pose Running Technique is “deceptively simple”, and there is a lot of subtlety that is difficult to convey within a few paragraphs. However, always keep in mind that it is designed to maximize the use of gravity via falling, and to minimize the drag of gravity via counterbalance.

The Pose Running Technique mantra is “Pose, Fall, Pull”, which describes the movement, and each of these actions are interdependent on the others. All three are necessary in order to execute the technique correctly, remove one and the others have no context. There is also one additional element which describes the frequency of the movement, and that is Cadence. So the four basic elements of Pose Running are Pose, Fall, Pull and Cadence.

Pose
The Pose is relatively straight forward. The running pose is designed to be the optimum position for falling forward when running. The non-supporting foot is tucked under the hip, raising the body’s center-of-mass. This position also moves the weight of the non-supporting leg to the front making falling forward easier. It also allows for positioning the foot under the body’s center-of-mass when the foot is placed down during the Pull.

An illustration of the runner's Pose

Fine points:

• The Pose is stable against gravity (the runner can stand in the Pose indefinitely)
• The shoulders, hips and ankles are aligned
• The supporting knee is always bent, never straight
• The weight is supported on the ball of the foot not on the heel
• There is a sight lean to the body to facilitate falling

Fall
By leaning forward from the ankles through the hips, the runner loses balance and falls forward. The greater the angle of the lean the faster there runner moves forward via the use of rotational torque. The angle of the lean will usually be the primary factor determining running speed. A world class 10k runner will have a lean of approximately 10 degrees. A world class sprinter will probably have a lean of 18 to 20 degrees. The maximum angle a human can sustain while running is 22.5 degrees. Dr. Romanov has measured Usain Bolt’s lean to be 19.5 degrees.

The most important point about the Fall is for the runner to maintain the Pose, until he or she begins the Pull. What I mean by “maintaining the Pose” is that the runner should keep his or her foot underneath the hips until he or she enters the Pull phase of the technique (described below). Most runners drop out of the Pose too quickly, and this results in landing in front of the body’s center-of-mass and usually on the heel.

The Fall

Fine points:

• Fall in the Pose (keep the non-supporting foot underneath the hips until the Pull is initiated)
• The lean is primarily from the ankle through the hips
• There is some lean from the hips to the shoulders, but it is much less

An illustration of the Fall – Note that the angle is measured from vertical line to line formed by the ankles and the hips.

Pull
The Pull is probably the most difficult part of the technique to convey concisely, and there is a lot of subtly that will not get discussed here. So what is the pull? The Pull is literally pulling the foot from the ground directly to the hips. However, at the same time, this is when the runner drops his or her non-supporting foot to the ground. In other words, there is simultaneous exchange when the supporting foot is pulled up and the non-supporting foot is dropped down, and this is often referred as a “change of support”.

The simultaneous exchange is critical. If the timing is off, one way or the other, the runner is either landing in front of his or her center of gravity, thus breaking with each step, or the runner is executing a late pull, creating counterbalance with step. And as I mentioned earlier, counterbalance impedes falling, and this results in slower running. Most runners do both. They drop their non-supporting foot too quickly landing on their heels, and they execute a late pull, preventing efficient falling.

The Pull

Illustrations of the Pull – From the Fall, the runner pulls his or her supporting leg up and drops the non-supporting leg down simultaneously. When done correctly, the runner ends up back in the Pose.

Fine Points:

• The Pull is executed very quickly
• The runner does not drop his or her non-supporting foot until the Pull has started
• When the timing is correct, the runner will land underneath his or her center of gravity on the ball of the foot
• Landing on the forefoot is the result of doing everything else correctly. Forcing a forefoot landing without proper technique can result in injury
• The runner finishes by returning to the Pose and entering the into the next Fall

Cadence
Cadence is simply how quickly the runner executes the Pose, Fall and Pull. Ideally the cadence is 180 steps per minute or faster. With the exception of sprinting, a skilled runner will usually fall into a cadence of between 180 to 200 steps per minute. Sprinters will usually run at between 250 and 300 steps per minute.

The reason cadence should be 180 steps per minute or greater has to do with the physiology of the body’s tendons. Tendons are like elastic bands, when stretched they will store the energy, and that energy can be used to assist the muscle’s contractions. Unfortunately, unlike elastic bands the energy in tendons will dissipate quickly. In order to fully take advantage of this stored energy, a cadence of 180 steps per minute or faster is necessary.

The basics of Pose running seem to be straight forward and simple, and on a purely conceptual level, they are, but most people have a lot of trouble implementing the technique. The reasons range from trouble breaking old habits, and not being perceptive to what their bodies are doing to having unrealistic expectations. Unfortunately I will have to leave this discussion for another posting. In the meantime, please feel free to contact me with questions.

Ken Schafer
krschafer@gmail.com
www.posecoachblog.com

Pose Running

All over the Internet, in running circles, there has been a lot of discussion about Pose Running and Dr. Nicholas Romanov who is the creator of the Pose Method®. Based on what I’ve read, there is a lot of confusion and misunderstanding about what Pose Running is and the theory behind it. This confusion is not just confined to those who are skeptical of Pose, but it is even present among those who are open to the technique and Dr. Romanov’s ideas. So what exactly is Pose Running Technique? To answer that question, I have to answer some questions that generally go unasked. Firstly, who is Dr. Nicholas Romanov, and how did he develop Pose Running Technique? Secondly, what is the Pose Method®? And finally, what is Pose Theory?

So, who is Dr. Nicholas Romanov? Dr. Romanov was born in and went to school in the former Soviet Union. As an athlete, he was a world class high jumper, not a runner. As part of his training in Physical Education, he was assigned to coach track and field athletes. While the all of the field events all had accepted techniques on which he could coach the athletes, to his surprise, he found that there were no such techniques for running.

The laws of physics dictate that there must be an optimal technique for the normal human form to run, just like there is an optimal technique for doing everything else, and because of this void in knowledge for one of the most fundamental athletic skills, Dr. Romanov began researching this subject. And ultimately, through his research, he was able to define optimal running technique, and his definition is what we refer to now as Pose Running Technique. At this point, I want take the opportunity to make an important distinction about his work. Dr. Romanov discovered and defined what optimal running technique is. He did not invent it, nor did he create a new running technique. People have always been running with the elements of good technique. Some more than others, but Dr. Romanov simply defined those elements, and in the process created a way to conceptualize and teach them.

Dr. Romanov is a teacher of movement, and Pose Running is just one of the movements he teaches. To teach movement he created the Pose Method®, and to conceptualize movement he developed Pose Theory. To understand Pose Running, it is important understand what these are, because Pose Running is an extension of both. The Pose Method® is a methodology for teaching efficient and effective movement, and it is not specific to running. This method teaches movement as a series of poses. Each pose in the movement is a reference point that is stable against gravity. In running, for example, there is only one pose. To learn a movement, one must learn to move from one pose to the next efficiently and effectively.

Another important aspect of the Pose Method® is that every movement has a precisely defined standard. This idea of a standard is very integral to Pose. A standard gives everyone learning Pose Running (or Pose anything) an objective way to measure the quality of his or her technique. The more one’s technique varies from the standard, the worse one’s technique is. To the best of my knowledge, no other running technique offers a standard by which runners can objectively measure their progress.

Now for the final question, what is Pose Theory? Pose Theory is the most controversial aspect of Pose Running. Pose Theory states that human movement is defined by how we interact with and manipulate gravity to move from one pose to the next. According to Pose Theory, runners move forward only by manipulating the downward force of gravity via rotational torque and the disruption of balance. In other words, the downward force of gravity pulls a runner forward because he or she is leaning forward and rotating over his or her leg. Also, according to Pose Theory, in running there is no pushing forward, there is only falling forward. If a runner attempts to push off as he or she runs, it will result in problems with his or her running technique.

Dr. Romanov was the first person to introduce the idea that we fall forward rather than push off to run back in 1977. Although this theory is still controversial, it is the same theory taught by the proponents of Chi Running, Natural Running, Guided Muscles Running, and perhaps other techniques of which I have not yet had time to study.

In this post I’ve given a quick overview of the background information needed for discussing Pose Running Technique. In part 2, I’ll discuss Pose Running technique in more detail. Until then, please feel free to contact me with questions.

Here is the second part of the introduction to Pose Running.

Ken Schafer

krschafer@gmail.com

http://www.posecoachblog.com

Newton Natural Running Coach

“In the past two years we have traveled to over 50 retailers across the country offering natural running clinics for the public,” states Ian Adamson, Director of Research and Education for Newton Running. “The response has been overwhelming and it quickly became clear there is a demand from runners who want to improve their form and reduce injuries.”

To become a certified coach, an individual must demonstrate a natural running form (including Chi, Pose, Evolution or barefoot styles), submit three coaching references and attend a three-day Newton Running instructor workshop. The certification course includes classes on running biomechanics, gait and posture analysis, proper shoe fitting, form drills, strength and balance exercises and effective teaching techniques. Course participants must pass a final written and oral exam to receive certification.

Newton has already conducted two sold-out natural running coach courses in the past month and has plans for many more throughout the year. For more information, click here.