Running Barefoot--Who should?

It is safe to say that right now the hot topic in the running world is Barefoot Running. This could be due to the Vibram 5 Fingers, or Newton shoe releases. Or maybe because the book BORN TO RUN, is a good read and talks a lot about the Tarahumara Indians running barefoot. Either way, the question remains, who is it for? Will it fix your injury? Should you run barefoot/minimalist everyday? Will you be better off long term with our without shoes?

Since this blog is sponsored by a running shoe store, I thought it best that we look outward to someone who is more 3^rd party. While Salt Lake Running Co does, in reality, do our very best to be absolutely honest and not push a bad product on someone, it just seems best to outsource this answer.

The objective opinion is going to come from Bobby McGee, a world class running coach for the last 25 years. No really, this guy is one of the sport’s best. Having coached world record holders, world champions, Olympians, professional triathletes and everyday normal Joe runners like ourselves, he knows his stuff and the BEST part is that he is sponsored by NO ONE! He has no allegiance to any product whatsoever with the exception of his greatest product…his athletes...US!

Here are some excerpts from a recent post by Bobby on the barefoot running scoop. To check out the full article, click here. www.bobbysez.blogspot.com Feel free to comment here and/or there on what you think or have experienced.

Can we all run barefoot?

If we all grew up rurally in regions where there was no concrete or asphalt, or broken glass & shards of various metals lying about, then maybe…

AND

If we all started life using running as a primary mode of transport (together with walking) for EVERYTHING we did & EVERYWHERE we needed to get to, then maybe

AND

If we all lived in climates where footwear was never a prerequisite demand of our environment, then maybe

AND

If we all grew up never having the posterior side of our legs shortened by footwear with heels, then maybe

AND

If we all weigh under 110 pounds if we are female & 130 pounds if we are male, then maybe

AND

If we all had the time, the structural integrity, the youth, the willingness, the mechanics, the soft tissue, the environment, the guidance, the patience, the support & the understanding, then maybe:

Who can run benefit from running barefoot some of the time?

I work with the individual running quirks of many world-class athletes & regular athletes. I address each one according to need. Some actually NEED less orthotic, less support, less cushioning. Many have feet that have atrophied & lost critical motion capabilities because of overly restrictive or ill-advised footwear or orthotics. Many can benefit from time spent walking or even some small amount of running barefoot on well cushioned surfaces like grass or synthetic grass surfaces – this will return neuromuscular feel & function; this will teach true elastic-loading & unloading. This will also strengthen critical muscles & tendons in the foot & lower leg. It is a very gradual process & prescribed not because the athlete desires to run barefoot full time, but to heal & enhance their running experience.

Do the fastest runners in the world run barefoot?

Only one man has ever won an Olympic marathon barefoot & his name is Abebe Bikile, an Ethiopian who ran 2:15 barefoot because he was such a late entry into the Ethiopian team, Adidas could not find him a pair of shoes that fit – he had trained barefoot however. It is interesting to note that his father was a shepherd, so clearly he grew up exactly fulfilling ALL of the above Ifs. He won the next Olympics in 2:12 in Puma shoes. Both the 1st sub 4min South African miler, DeVilliers Lamprecht & Zola Budd ran barefoot & they both told me that eventually their feet gave them so much trouble that they could no longer run (DeVilliers) & that they had to resort to wearing shoes for training & eventually racing as well (Zola).

The forefoot, midfoot, healstrike argument

The greatest runner of all, Haile Gebrselassie, realized after being badly beaten in the London Marathon with a time of 2:06, that he would have to forego his habit of running on his forefeet, he would have to lower his heel to the surface to compete against the world’s best. He now runs the marathon 3 minutes faster! He has run in Adidas shoes his entire career.Many of the world’s greatest runners are heel strikers (look at above picture of Haile) – having these athletes switch to barefoot running would no doubt destroy them –

As a whole, we need shoes to survive the hostility of running

Before footwear became as advanced as it did, distance running was reserved for only a small select group of men & school children participating in track…HAD IT NOT BEEN FOR THE ADVENT OF THE MODERN RUNNING SHOE, DISTANCE RUNNING AS WE KNOW IT TODAY, A SPORT OF HEALTH, FITNESS & HEROIC PARTICIPATION WOULD NOT HAVE BEEN ACCESSIBLE TO THE MASSES. IT WOULD HAVE REMAINED A SPORT FOR A SMALL COMMUNITY BLESSED WITH THE PHYSIOLOGY & MECHANICS OF A BORDER COLLIE. THE LUNATIC FRINGE WHO NOW SO IRRESPONSIBLY & VEHEMENTLY VILIFY RUNNING SHOES WOULD HAVE US RETURN TO THOSE DAYS WHEN NONE BUT A FEW MECHANICALLY BLESSED INDIVIDUALS WOULD HAVE ACCESS TO A SPORT THAT SAVES & ENHANCES THE LIVES OF MILLIONS.

THANK.YOU. BOBBY!! We appreciate people like Bobby McGee sharing their opinion that is formed in their quest to not only keep us all running, but to help us run faster!

Here is a great closing quotation emailed to our staff by Travis. It is from the book Born to Run where YES! Even Christopher McDougal confesses that it is not complete heresy to run WITH shoes.

“Check out their feet," said Eric. Even though Scott [Jurek] was in the Brooks trail shoe he'd helped design and Caballo was in sandals, they both skimmed their feet over the ground just the way [Barefoot] Ted did in his bare feet, their foot strikes in perfect sync. It was like watching a team of Lipizzaner stallions circle the show ring." - Born to Run p. 190.

Trim to Fit Orthotics, Heaven Sent Pain Relievers or Glorified Sock Liners?

By Seth Wold:

The blessings of being young.

After running throughout my high school and college years without orthotic support I was pretty confident that my musculoskeletal system was in great alignment. I had been fortunate enough to have very few injuries and my feet felt OK at the end of my workouts. Then I began working at the Salt Lake Running Company. I was trained by my fellow staff members on a variety of topics, including trim to fit orthotics, aka-inserts. I tried each one on, but I didn’t feel like I needed any of them to help my run, after all I had just won the first marathon I competed in.

The years catch up

After working at the running company, I was amazed how many of the customers absolutely loved their inserts and attributed their great health to the orthotics. I thought, "well I know the orthotics work for everyone who pronates, but I am a neutral runner. " Then my battle with IT Band syndrome heated up again. I was icing it, massaging it, stretching it (only after my muscles were warm) and strengthening it just as I had in high school and college. For a decade I thought that having an inflamed IT Band is just part of being a distance runner and that every once in a while it is bound to flare up and hurt horribly. But this time the IT Band just wasn’t healing quickly enough. I would have to stop and massage the IT Band on any run over 6 miles long and when I returned home I could hardly bend my knee without a pain shooting up my leg.

Simple Relief in "over the counter" orthotic inserts!

I got desperate. I tried a trim to fit Green Superfeet orthotic insert in my running shoes and a Powerstep Pinnacle orthotic insert in my work shoes. The Full Volume arch on the Powerstep felt best for my foot while walking/standing, while the Green Superfeet’s wide heel cup fit great on my foot while running. I decided to take the insert out on a 16 mile run, the longest run I had run in months of training. I didn’t hurt! I thought, "Well maybe I was just on top of it today, but after the run it is bound to kill." To my surprise, my knee post-run felt better than it did before the run. I continued with the icing, massage, and stretching routine, and my knee began to heal more quickly than it ever had in college. I learned that runners shouldn’t have terrible pain while running, huh imagine that. Suddenly I realized how much trim to fit orthotics/inserts benefit every runner, whether they pronate, supinate, or run with a neutral gate.

The economic no-brainer

Why "over the counter" trim to fit orthotics? The price of custom orthotics can range from $200-$1000+ while the trim to fit orthotic inserts range from $20-$45. Custom orthotics are great, but they wear out just like the trim to fit orthotics. Also the trim to fit orthotics carried at the Salt Lake Running Company are made with polypropylene semi-flexible plastic that gives proper support to the heel and ankle while allowing the foot and ankle to naturally absorb the shock caused by running.

Why doesn't every shoe have these kinds of orthotic inserts?

Why don’t my awesome running shoes already have an orthotic built in? The insole of the shoe, where the orthotic is placed, is a sock liner (Low density EVA cushion which is there to cover the seams and give a plush initial feel to the shoe during the try on process). If Saucony was to incorporate an orthotic insert into the midsole of the Progrid Ride, then only neutral people who like the Saucony Progrid Ride already and whose feet were shaped like the orthotic would like the shoe. Then Saucony would have to produce ten different versions of the Saucony Progrid Ride to fit their customer’s needs. This would be way too many shoes for us to carry, so they instead make great running shoes with removable sockliners so that each customer can choose the most comfortable, best fitting orthotics to place in their great running shoes.

Cushioned orthotic inserts

Are there any cushioned orthotics? Yes, the Montrail Enduro-Sole and Powerstep Pinnacle orthotics are both covered with a softer material which helps them feel softer underfoot. Althouth Superfeet, Downunders, and Powerstep Original feel more firm initially, they also offer great cushioning with high density EVA or similar materials. The best cushioning for running is actually built into each of our heels. The heel when properly fitted into an orthotic will be cupped causing the fat to remain under the heel bone during your runs. This offers the best cushioning and any of the trim to fit Orthotics at the Salt Lake Running Company will have this fit when properly matched up to each person.

Experiment of one

If you are, like I was, a skeptic on the benefits of "over the counter" orthotic inserts, I encourage you to give them a try for 30 days. You will then be able to say for yourself how the orthotics felt to you. If they work for you, then that will mean many years of far less injuries and happy running. So make sure to give them an initial try next time you're in for some new shoes. And don’t forget to enjoy Running.

AMEN SETH!!! I know lots of people who swear by the orthotic inserts, including me. Similar story. I ran for about 12 years with lower leg pain and constant low grade shin splints(that were sometimes not so low grade) before trying a pair of these. All my lower leg pain and shin splints went away quickly and has NEVER returned for the last 12-13 YEARS. Three cheers for orthotic inserts!

Deb out!

He said....He said...Compression wear

Other than the fact that is looks kind of dorky, is there really something to compression-wear? Well, after my own experimentation, I would say that it is worth the money in what it does for recovery. I figure that it is one more tool in the recovery tool chest to add to Trigger Point Therapy and a GREAT sports massage therapist. But, don't take my word for it, Seth and BJ have their own opinions on compression and which brands is their favorites. If you want to look at more info and research, then click on the brand links. Oh, and looking for a great gift idea?

Seth: Compression is another modality that can be used to speed recovery and minimize wear on muscles. For years runners have been using the other modalities; icing/icebaths, elevation, and rest, to speed recovery. These methods are all effective, but I am not patient enough to sit around and wait for my legs to recover. I was lucky enough to have BJ introduce me to compression. The Zensah calve sleeves helped me throughout the hard winter training months as I wore them under my pants to work.

BJ: Compression has been used for many years in the medical community as way to speed recovery, promote healing, and decrease the risk of clotting. Many of us are familiar with the R.I.C.E method of treatment when it comes to injury treatment. It is only recently that compression is gaining strength in the world of athletic performance.

Seth: Zoot was the first compression brand I tried. They worked great, so I was skeptical about the other compression brands. I decided that Skins had put out some pretty good products and that their technology was advanced enough to really work. I slid on the Skins Active use tights. They stayed on me for three days, excluding showers…etc. They are super comfortable. The Skin Fit technology, a precision fit based on your body mass index (BMI) algorithm, helped the sizing feel ideal.

BJ: Regardless of what sex you are, the compression garments made by Zoot are sized based on circumference measurements on the calves, quadriceps, and hips. Using this method makes it possible for the tights to provide the appropriate amount of compression along the muscle. We don’t want it too tight or too loose. I use the recovery tight mostly so I sleep in them so they need to fit comfortably so that I can sleep through the night.

Seth: With wearing the Skins tights so often I am often asked, “Don’t they get stinky?”. This is another important aspect of compression clothing that must be addressed. If a company only goes up to meeting the minimum manufacturing standards for making compression, then yes the compression clothing will trap bacteria in its fibers, and when those bacteria die they will cause the clothing to maintain a stench even after washing it in detergent. But Skins is made with Skin fresh, antibacterial and antimicrobial treatments discourage growth of bacteria and help prevent odor. So, no the Skins don’t stink.

BJ: The antimicrobial effect found in Zoot compression is provided by silver thread found throughout the clothing. This a natural bug zapper on a micro level and actually helps with thermoregulation as well keeping you comfortable all day and night.

Seth: Why wear Skins during your runs? Ongoing testing of elite athletes have proven that Skins BioAcceleration Technology creates marked improvements in reducing the build-up of lactic acid immediately after periods of sustained exercise (2 hours and 15 minutes up to 37% ), and allows for more rapid return to normal levels (up to 38% at 20 minutes).(1) You experience less fatigue, minimize soreness and recover faster. With less lactic acid buildup I am able to run further without cramping up.

BJ: Wearing the compression during a workout has been shown to reduce blood lactate levels by approximately 30% particularly in runs lasting around 1hour or longer. It has also been shown to lower your Rate of Perceived Exertion by about 1 point. This means I don’t feel like I am working as hard at a higher intensity.

Seth: Skins are able to decrease the lactic acid buildup by enhancing circulation from engineered gradient compression. They fit tighter at the ankles and gradually become looser as it comes closer to the heart. This improves the blood flow in the veins. Most veins have one-way flaps called venous valves that prevent blood from flowing back and pooling in the lower extremities due to the effects of gravity. The graduated compression increase the pressure to push blood back to the heart helping flush away the lactic acid, avoiding unnecessary buildup.

BJ: Like Skins Zoot uses a graduated compression formula where it is applying close to 30 mmHg in the ankles and move up to 20 mmHG in the thighs. Using the graduated compression makes the venous return more effective.

Seth: I love to wear the skins on my way traveling to and from events. I wear the compression tights immediately after completing an event and for several days after the event to decrease the amount of recovery time before I can feel great working out again. I love using the compression clothing because I can use it all day at work, and be ready for my workouts after work.

BJ. I was turned on to compression a few years ago and have found it to be an essential tool in my training and racing. I always regret not sleeping in my tights after a hard workout when I know I would have felt better had I done so. I also will travel wearing the tights and feel it is mandatory after long strenuous races. It only takes one night in compression after a hard day for you to become a convert. Compression comes in a variety of modalities what is important is you find one that fits and use it, you will be glad you did.

Trigger Point Therapy Kit-help at home

No matter what time of year it is, runners and triathletes all have the same problem to deal with. Muscles that get tight and cause problems! But, since there are some big events coming up in the next 6-8 weeks, it is time to start getting rid of some of these problem areas. Wouldn't it be great if we all could go to a sport massage therapist a couple of times a week? If we could, I would recommend it. But, since life happens and there are other bills to pay, then investing in something like the Trigger Point Therapy kit is a great idea.

You can do this self therapy at home and no matter which kit you buy, it is much cheaper than seeing that therapist all the time. Although, I do urge everyone to see one once or even twice a month when your training load is high even if you have this kit. The main purpose of trigger point therapy is to be able to work on problem areas yourself as often as needed. And they really do help a ton! The Trigger Point website has lots of great info,trigger point charts and video clips on there about how to use the massage kit. Here are some other tips about using them.

• Buy a Trigger point kit
• Stay tuned to your body and use what you bought at least once a week on at least trouble spots
• Learn and use different techniques and angles in addition to what is in the booklet or website.
• Learn specifically about trigger points and how to release them
• Trigger points can take a litte while to release so be patient. Relax, stay on one spot for upto 5-10 minutes, breathe, and stay with it until you feel the knot release.
• Roll mostly in the direction of the muscle fiber strands except when you have some stubborn areas and then you can experiment with a 90 degree or "cross fiber" rolling. This can help break up stubborn adhesions.
• Regarding how fast to roll, roll on the slower side since we are not pizza dough.
• Use tools at a relaxing time like after a hot shower, before bed or mid day break
  I have found that relaxed stretching and self massage work followed by 5 minutes of laying down does wonders to calm the nerves and other muscles not being worked
• Use everyother day or every couple of days if you are using the tools aggresively. There is a lot of muscle damage occuring if you have a lot of nice that have been rolled out. Just like a hard workout, your damaged tissues do need to recover and rebuild from aggresive self massage treatment.
• Trigger point can be done more frequently if it is used solely to relax stubborn knots and there is no rolling motion.

So, now is the time to give this a go if you have been wondering what to do about those aching knees, shins, hips, shoulders and back. The store sells a couple different sizes of the kit so choose the one that is right for you. I will say, however, that I am really glad I got the one with the ball and two different size rollers. I have used all the pieces to keep up and RUNNING!

From treadmill to road to treadmill to road to treadmill to ro...

Spring is in the air! There are some wonderfully warm days mixed in with some spring rain and snow. It is so refreshing and liberating to be able to run outside in warm weather, yet visits to the treadmill are sometimes still a necessary evil. With training as changing and variable as the weather, there is a way to make your treadmill and road workouts feel similar so it is not such a shock on your body to make those changes or that you are surprised by how much harder the pace is outside.

This really is a tricky topic because so much depends on the treadmill that is actually being used. So many people assume that the miles per hour/pace readout on the treadmill is accurate. Do not assume this! Actually, assume it is wrong! The biggest thing you are worried about on a treadmill is that you are working at the same effort as you would be outside. Here are some things you can do to make the two efforts match more closely

Workout using a heart rate monitor. This piece of technology really helps to level the playing field. Basically, if you learn what pulse rate you normally run at outside, then make sure to do that same pulse inside no matter what the treadmill numbers say. Then you will know for sure that you are getting the same cardio workout.

Consider using the incline. Sometimes it is frustrating to go outside after running on a treadmill because your legs get more tired from doing more of their own pushing. You can remedy that by using the incline button. Each machine is different, but in general, an incline of 1-2% will feel more like the work you do outside.

Be patient. There is a difference between running outside and inside when it comes to environmental influences. It takes the body time to adapt to all the weather and terrain changes outside so the reality is that it takes some consistent running outside to feel more comfortable outside. Treadmills can be boring, but at least the weather and terrain is predictable and easy to adapt to.

Over the years, I have had to make the jump many times from treadmill to road and back again. I love the warmth, consistent pacing, restroom availability, and early dark morning or dark night convenience of a treadmill. I also love the freedom, sunshine, wind in the hair and trail terrain of running outside. I appreciate and accept what both forms of running have to offer and now I know what to expect out of each one. No longer do I let the nuances of one or the other ruin a perfectly good chance TO RUN!

And finally, here is a great story to remember if you are stuck on a treadmill more than you would like to be and wonder if you can really get road fit on a treadmill.

Dr. Christine Clark works 25 to 30 hours a week as a physician and has two young children. Oh yeah, she also lives in frigid Alaska. She didn’t let these obstacles prevent her from training for the 2000 U.S. Olympic marathon trials. She did nearly all her training on a treadmill, including 15-mile runs at a 5:50 per mile pace at a room temperature of 70F. At the February 26 trials it was 70F, and Clark averaged 5:50 per mile to win in a huge upset with a time of 2:33:31, earning her a spot in the Sydney Olympics.

Now that is rockin!

The Perfect Running Shoe- Do's and Don'ts

By: Rhielle

When shopping for the perfect running shoe, it is easy to get caught up in "overpronation," "underpronation," "neutral," "cushion," "lightweight," "stability," and all the other jargon that is associated with running shoes. It can all become very confusing very quickly. I have compiled a list of the essential dos and don'ts that every shoe buyer should know.

DO:

• Buy your shoes with enough room at the end that you can bend over and push on the end of the shoe without pushing on your toe. For most women, this is a full size bigger than your normal size.
• Buy your shoes like you buy your slippers. They shouldn't rub, bind, fold, twist or anything else uncomfortable. If you can feel it now you will feel it later because running shoes don't break in.
• Buy your shoes so they fit snug in the heel, snug in the arch(this may require some arch support), and roomy in the forefoot.
• Buy your shoes only after your gait has been analyzed. Each runner has a specific gait and a running shoe fitter will be able to help you determine which shoes are best for you based on your personal and unique gait.
• Buy your shoes from a store with a good exchange policy. Time and time again, a shoe will feel good in the store but after 20 min of running, the feel good is all gone. Make sure the store will allow you to exchange the shoe for something different if it doesn't feel good after your first run.

Don't:

• Don't buy your shoes based on color.
• Don't buy your shoes based on price.
• Never buy the shoe that your best friend wears. He/She doesn't know how the shoe will perform for you and it could cause an injury.
• Don't buy your running shoes from Foot Locker, Famous Footwear, or other Big Box Chain Stores. Their sales people are not trained to custom fit a shoe.
• Don't buy a shoe just because the it is labeled as running. Not all shoes are equal. Many shoes that are labeled running are NOT designed to be run in everyday. Many of them are designed just for the person who wants an athletic looking shoe who likes to run as they participate in all sports. They usually weigh more, are lower quality in construction, don't fit as well and absorb less impact.
  

Because buying running shoes can make or break your running experience, it is important to find the right shoe for you. Don't be afraid to run on the shoe in the store or outside on the sidewalk in front of the store. Pick out the shoe that fits your needs the best. Remember, if your feet hurt, you won't want to run on them. So make a little investment and spend $100 on some good shoes. It is the best $100 you will spend on your feet.