Running Form and Gait Evaluation 10/25/08

I will be in San Francisco near the Embarcadero for anyone interested in having their form and gait evaluated. I will also be willing to spend time with any runner to discuss their form, training, goals etc. The more runners the better. Total time 30-45 minutes.

Running to Lose Weight

Anybody who runs in interested in their weight. Some want to be as light as possible so they can run faster. Others want to lose weight to look better, feel more energetic or for other reasons. All of these reasons are a good thing. Let's start with the good news. Running 3 times a week for an hour each time will allow you to slowly lose weight even if your diet does not change. Running will treat food, any kind of food like fuel. It's just something to burn up. Even more so during the actual run. For example, Dean Karnazes routinely eats food during runs that he never touches when he does not run, including large pizzas, chips, cookies and all kinds of sugary and salty food. Why? Those are the foods his body craves while running for a long period of time, as in 3 or more hours. That said, Dean eats virtually no sugar or "junk" food when he is not running.
On the not so good side, getting into a habit of eating junk food and eating until stuffed and relying on the runs to keep the weight down only works when you are running. Too many people run less or give it up altogether and then gain a lot of weight because their eating habits don't change. For competitive runners, this issue arises during the tapering phase before a race. The temptation to sit in front of the tv and eat crap and drink beer can be huge! This must be avoided at all costs. For non-competitive runners, eating right is part of the overall plan and complements what you are trying to accomplish with the running. What I never recommend are diets of any kind. All protein, all carbs and other fad diets will actually hurt your running and cause your metabolism to surge up and down. Running will increase your metabolism (the thing that burns up the food, preventing fat buildup) enough all by itself. Living on vegies etc. won't help much and will probably hurt you in the long run because of protein deficiency prevents muscle growth and repair and lacking in carbs lowers the energy you will need to actuall do a run. Think balance!!! In eating, training, balance (more on that later) is really important. I do not fast, but there are runners who are successful who will fast on rest days and only drink water or other fluids.
So, as a practical matter, how do you lose weight while running? First, burn more calories than you eat. You can do this by running for a longer period of time, increasing your normal run from 30 minutes to 45 minutes. Or you can run the same time but 4 times a week instead of 3 times a week. Or, you can do your normal 3 times a week run and do it faster, which of course means that if you run for your normal 20 minutes each way, by running faster, you will run farther. Capice? If you've been eating a lot of junk food, or are eating less than 2 hours before you go to sleep, then eliminating or decreasing these habits should cause you to lose some weight. As with your running, you can make these changes gradually. For example, you love pizza and fried chicken etc and eat that 2-3 times a week. Try saving those treats for one day a week. Make Friday night your night to go crazy without feeling guilty.
One final antodotal note. In 1976, when he finished 4th in the Olympic Marathon at Montreal, American Runner, Don Kardong was asked about his diet. Kardong replied in all seriousness that he ate large amounts of Froot Loops and Hostess Ding Dongs. He said it didn't matter what kind of fuel you put in the furnace as long as the furnace was buring hot. He was referring to this metabolism. What he didn't tell the reporter was that he was averaging 120 miles or so a week by running twice a day with one run done at a fast pace.
Take note

The Trial of Miles

What exactly is "the trial of miles?" It's something that runners who have learned for themselves over the course of their running. For example, the difference between a jogger and a runner is that a runner will keep running even after their body hurts so bad, every nerve is screaming to the runner to stop. A jogger will stop. There is nothing wrong with that. If the jogger's goal is to lose weight and be trim, that is a worthy goal and nothing to be ashamed of.

But, runners who want to find out how fast they can go, have to suffer through the trial of miles. When every fiber of your being screams at you to stop and your mind forces you to keep going, the runner builds a mental callous that allows the runner to find out what their limits are and then to keep going beyond those limits. Marathoners speak of the "wall" which is both a physiological and a mental barrier. The physical is the result of the depletion of the fatty reserves in the body and the build up of lactic acid. Staving off this wall is done by ingesting liquids, food or even jelly beans to keep up the glucose and other chemicals in the body. Sometimes it works, sometimes it doesn't, whatever, it is still difficult to break through the "wall" to the finish of a marathon or long distance race. The mental barriers for a runner can be as varied as the runners themselves. Mental barriers caused by undeserved expectations, lack of confidence, being unable to push through the pain etc. can cause a runner who may be physically able to perform well to slow down or drop out of the race all together.

There is no runner/racer who has not been tempted to quit during the middle of a race or a difficult training run. From beginner to elite, it happens to us all. Even after 40 something years of racing, I know in some part of a race, my body will be telling me to quit and I will have to force myself to not give in to that temptation. Fighting through this is one of the ties that bind all runners and joggers together. We've all wanted to quit at one time or another, but by fighting through a difficult training run or a race, there is a triumph that can only be shared by runners. Non-runners just won't get it. "Doesn't it hurt?" They will ask you. "Why don't you just stop if it hurts, that doesn't make sense." They are right, it does not make sense to them, but describing what you've experience during a race when "things got grim" will bring nods of undertanding from other runners.

If you haven't gone through the trial of miles yet, this will make sense after a tough race or grim run. If you already have gone through it, then................................

We few, we happy few, we band of brothers (& sisters) For he (she) that sheds his (her)blood with me shall be my brother (sister)

New Runners

So, you've bought that pair of running shoes, maybe rented Chariots of Fire or Without Limits, now what?
WHEN
My first suggestion would be to consider when you can run. Do you have enough time during lunch to do a run for 30 minutes, take a shower and get back to the office? Then for you new runners, I suggest doing this on Monday, Wednesday and Thursday if you like to eat out on Fridays or on Friday if you don't. If you can't run during lunch, can you run near your home early in the morning or at night? Then if the answer is yes, then try for 2-3 runs a week. On the weekends, you can do a longer run.

WHERE
In a perfect world, (or in East Africa) runners could do all of their running on dirt roads. Dirt provides plenty of cushion making it easier to avoid injury. In the western world, access to trails can be limited. But, everyone lives near a place where you can run on grass, parks or schools are the most common. Grass is a great place to work on your form and do your speed work. Because most of us have to run on concrete, try to plan your route where there are the least cars and stop lights. Nothing is more annoying than getting into a groove (can you hear me Stella?) and having to wait for a light to change. You new runners, you now know why those crazy people are jogging in place or jumping up and down while they wait for a light. Don't laugh, you'll be one of those soon.

HOW MUCH RUNNING

For the first few months, your focus should be on how long your runs are and not how far your runs are. Strive to run for 20 minutes, turn around and run back home. Don't worry about speed, focus on a steady pace and your form. A coach can help with your form and your gait. (gait is how your legs work while running) Form and gait is important to avoid injuries and increase efficiency which results in more speed.

IS IT OKAY TO WALK?

Yes, when you are first starting out, mixing running and walking is fine. As you do more runs, try to decrease the length of your walks until you can run your route the entire way.

WHY AM I STILL FEELING TIRED AND WEAK DURING MY RUNS EVEN THOUGH I'VE BEEN RUNNING FOR A MONTH?

Your body doesn't get stronger when you are using it, during a run etc. It gets stronger while you are recovering or resting. Mixing workouts and recovery is crucial for every runner, from beginner to elite. So tell yourself from now on, I'm not being lazy, I'm recovering from my workout!!!

FINAL THOUGHTS

All runners have gone through the "Trial of Miles." It is what binds us, what allows us to respect each other as we pass by or after a race. The clock does not lie, a 17:00 5k is better than a 30k, but when you run a 17:00 minute race, you won't look down at the racers who finished behind you because you've both been throught the trial. It's one of the things that makes running a great sport, treat other runners and the sport with respect.

Diaries for Runners

Haven't kept a diary since junior high? Don't have the time? Think again. Diaries for runners are a useful tool. Here's why.

For the runner who is mainly interested in losing weight and enjoying good health, a diary is usful in tracking calories lost while running and calories gained while eating. A gentle reminder to yourself on what you should be eating and foods to be avoided.

For the runner who wants to run a race, a diary is a very useful tool to track workouts-what works what doesn't, a way to fugure out why you got a best time in a race or got injured. Nobody can remember every workout they've done over the past month, so why not write it down and you'll be able to plan a race and your training, keep track of shoe milage etc.

Recommended types of diaries. Although there are many authors of running diaries, I recommend getting a diary for triathaletes. These diaries have space for weightlifting, cycling and workouts other than running. All of these diaries can be found at the generic bookstores-Borders, Barnes & Noble etc. as well as on line on Amazon.

So, give it a try! Go back to Junior High, but skip the acne and the giggling!

What kind of feet do you have and why you should care

What kind of feet do I have? Whatya kiddin me? I have "human" feet moron! Okay, okay, I get it. But if you want to get the right shoe, you need to know what "kind" of foot you have. T0 find out, get your feet wet and step on a paper bag or smooth cement, anything that will show your footprint. There, does it look like this?


Then you have flat feet. Okay, so what does that mean? This foot type is usually an indication of the excessive inward roll of the foot after heel strike commonly referred to as overpronation. The arch collapses too much which may cause overuse injuries. This foot type is best suited for Stability shoes or in some cases, motion control shoes. All of the major manufacturers make these type of shoes, just go to a running store.

Well then, what if your foot looks like this?

Then you have what is known as a high arch. This type of foot does not overpronate at all, so its not an effective shock absorber. This is the least common foot type. Lack of pronation is generally called supination or under-pronation. The High-Arched Foot is best suited for Neutral Cushioning shoes.



Finally, what you have a foot that looks like this?




Then, you have a "normal" foot. After heel strike, this foot type will pronate or roll inward slightly to absorb shock. This is the most common foot type. This foot type is best suited for Stability shoes that use support devices such as dual density midsoles and medial posts for mild overpronation.

Another factor for the runner to be aware of is wear on the sole of the shoe. This is an indicator of the amount of supination or pronation you have. For example, looking at the bottom of an old running shoe, the left one. Is there wear on the left side of the heel and more wear on the right side of the shoe near the ball of the foot? This is indicates pronation, the foot hits heel first then rolls towards the ball of the foot. The amount of pronation determines whether the person should be using a motion control shoe or a stability shoe. Where the wear is on the left heel and the left side on the ball of the foot for the left shoe, that would mean the runner is "supinating" with little or no roll of the foot. The foot is rigid and needs maximum cushioning from a neutral cushioned shoe.


So, is it the shoes? Well maybe. Does brand matter? Nike? Addidas? Saucony? which is the best?

The answer is there is no "best" shoe. There is only the best shoe for you. See what kind of foot you have and go shopping and try out shoes. DO NOT BE LOYAL TO A BRAND!!!!

It doesn't matter if Michael wears Nike. If Nike doesn't make the shoe that is right for you, do not wear it! Wear the shoes that are comfortable and fit your type of foot. Avoid injuries and wasting money on shoes that will hurt your feet.


Once you find a shoe that works for you, buy more than one pair. Shoe companies change styles every six months to a year, so your perfect shoe will not be in the stores after a certain period. The upside of this is that if you can find the shoes, they should be cheaper than the first pairsyou bought simply because they are last years model. Try to avoid peer pressure. What works for your friend, cousin, boyfriend etc. may not work for you. For your first pair of serious shoes, get them at a running store. NOT A DEPARTMENT STORE, NOT ON-LINE, but from a TRAINED PROFESSIONAL AND A SERIOUS RUNNER. The ultimate is a store that has an imprint device that will determine you arch type and gait (how your foot moves) and a treadmill to evaluate your stride. Road Runner Sports stores have these devices, but so do many other stores. Walking around the store and saying "these feel comfortable" will not work. Jog down the street or inside the store if the owners won't let you go outside. It is a "running" shoe and you are now a runner, take your equipment seriously.


One last note. The mid sole cushioning and the sole of a running shoe should last from 300-400 miles before the shoe needs to be replaced. Keep track of the shoes milage in a diary (more on the benefits of keeping a diary in another post) or using one of the many on-line diaries, such as www.Runnersworld.com to keep track of the milage.

Let's Talk About Shoes

It's the shoes right? It must be the shoes said Mars Blackmon. The shoes make you run faster and jump higher said P.F. Flyers, Right? wellllllllll maybe. Let's start with some history. In the bad old days, as in my formative years in track from the 5th grade through the 8th grade, we boys who ran track, ran in these:

That's right, Converse, Cons, Chucks, whatever your name for them, THESE were the shoe to wear. What was good about them was the look and the weight. What was bad about them was that these shoes have no arch support, no mid sole and no heel counter. Add all that up and running in these shoes for any length of time equaled a lot of blisters and maybe flat feet.

In the late 1960's and early 1970's, a small Japanese Company called Onitsuka started exporting a shoe called the Corsair. Using traveling salesmen, the shoe was marketed at track meets and at junior and senior high schools. You may have heard of one of these salesmen, his name is Phil Knight. He later received permission to have Onitsuka or "Tiger" as the company became known to have the Corsair made with a different stripe, called the "swoosh." The now famous symbol for Nike. Knight called his shoe the Cortez. Here is the shoe that I dreamed about and mowed many lawns until I had the money to buy it.

At the time these shoes were introduced, it had state of the art technology. A real mid sole-see that blue stripe? A real heal counter, that's that half moon shaped thing on the heal of the shoe, nice tread and something you can't see in this photo, a real padded arch support. The outer was made of leather, heavy in the best of conditions, when it got wet, it added 5 pounds to your own weight. Other than that it was a great shoe for its time. In the mid 1970's through the mid 1980's, the running shoe changed very little other than the leather outer being replaced by nylon. Then came the late 1980's and until now, most running shoes look something like this.

We've come a long way baby! Note the extra plush mid soles, the nylon and poly outer. What you have here is a Ferrari compared to the Model T Converse or the 1955 Chevy Corsair. Is this the ultimate shoe? Will this shoe be the perfect shoe for everybody? The answer is NO! Choosing a shoe will be addressed in the next post.

2008 San Jose Half Marathon

Today, I ran this race for the second time. It is a well organized race with something for everybody, from world class runners to walkers, everybody can get something out of this race. My goal for this race was to improve on last year's time of 1:29. I have to say miles 7-10 were pretty grim, trying to maintain my pace. But, I accomplished my goal with a time of 1:28, not a huge breakthrough, but I am a year older. Training has been going well. Enough about me, I'd love to hear from other runners, especially if you raced this weekend.

Motivation for runners

There are as many forms of motivation for running as there are runners. What motivates one runner to run is not "better" than what motivates another runner. For example, a runner who is beginning to run is just as "motivated" as one who has competed for years. The desire for both is pure and something to be respected. Anyone who is doing something instead of watching someone else do something is worthy of respect. Too often, "elite" runners look down their noses at the slower runners, (and I include myself as someone who did this in the past), getting annoyed at those people who are getting in their way.

Motivations for runner can change. For example, a runner whose motivation in his 20's was based solely on competition and who derrived all his or her enjoyment of running from results and times may evolve into a runner who enjoys it for its own sake. Is there any doubt that what motivates Alberto Salazar now is different from what motivated him in the late 1970's and early 1980's? Knowing what motivates a running is a key component to the planning of training by a coach.

Example 1. A woman in her 40's who has never been particularly athletic has become inspired by Oprah running the USMC Marathon. She also wants to lose weight. Should her goal be to run a marathon after a few months of running? Probably not. Is her goal to run in races and eventually work up to a marathon? Is it to simply lose some weight and have more energy to live her daily life? Determining the goal of this woman and whether it is a realistic one has to be accompanied by determining what motivates her. It is a symbiotic relationship. Without a goal, there is no motivation to change a lifestyle or a training plan. Without motivation, how can she reach any sort of goal?

Example 2. A man in his 30's and plays basketball wants to improve his conditioning and his game. In this case, his goal and the motivation to achieve that goal appears to be simple. However, can his goals be more specific? Such as, does he want to play better defense, have better lateral movement or to get more rebounds? Here, the coach must determine if reaching these smaller, more subtle goals is motivation enough to convince the basketball player to run.

Example 3. A woman in her 20's who has been a competitive runner in high school, but stopped in college. After working for a few years, she realizes she misses competition. Is she motivated by posting personal records? Is it the plastic and marble trophies she craves? Does she want to beat other women in her age group? Does she wonder how good she could have been if she had dedicated herself to running? All good questions and ones that the coach should ask during the initial interview.

As shown above, there are clearly many forms of motivation for runners. Having a clear goal and the motivation to attain that goal is one of the bricks in the foundation of success.

Introduction

This blog was created to be a training tool for runners of all ages who want to reach the limits of their potential. I have competed in track, cross country and trail races for over 40 years, including high school college and post graduate competition. Currently a Member of the Oregon Track Club, I still compete in Masters races, consistently finishing in the top 10 in my age group. More importantly for you, the person reading this blog, I have also been coaching recreational and competitive runners for more than 20 years. So, if your goal is to get in shape and lose weight, I can help you. If your goal is to improve in your chosen sport, such as tennis or soccer, I can help you. If your goal is to become a competitive runner and reach your full potential, I will help you reach that goal.