Topic: Myths about barefoot running
Intended audience: Runners
Essay Map: Educating yourself about the facts of running barefoot (if that’s your goal), will allow you to safely transition from thicker soled running shoes.
I’m back with part 2 of Foot Fetish. In the first post, we went over the a few perceptions on barefoot running like how it leads to stress fractures, and how if you have flat feet, you’ll need support. In part 2 we will look at weight, and knee issues.
Once again, you’ll be reading direct quotes from Nicholas A. Campitelli, DPM, FACFAS. I will place my views, and opinions in underlined italics with my initials AH.
“Barefoot running, minimalist running and natural running are all terms that describe running in a manner that allows our foot to function the way it was designed (or has evolved). This happens through the use of little or no shoe at all. Many runners suffering from chronic injuries are adopting this way of running and are experiencing relief of symptoms to find themselves running with enjoyment and a more relaxing form.”
The key word is many not all. AH
I too have been cured of a running injury, which I suffered from for over eight years after transitioning my gait to that of a “barefoot” runner. Without further ado, here are the 10 myths of barefoot running.”
Cured is a provocative word to use, as it might lead readers to assume barefoot running will cure them as it did the author. As a DPM I’ll guess that he might have started some sort of regimen to help in his ”curing” i.e. flexibility, mobility, and/or strengthening exercises He also could have added a warm up ”movement prep” and “cool down” to his routine. AH
“I weigh too much. While this is a common excuse to not run, being overweight is not reason enough not to run barefoot or in a minimalist shoe. In 2010, Leiberman and co-workers were able to demonstrate that habitually unshod runners were able to generate smaller collision forces than shod heel strikers.6 In other words, by forefoot striking, we decrease the force that transmits through the lower extremity, thereby reducing torque forces to the ankle, knee and hip joints.7 Clearly, we can see that if people weigh 250 lbs., they would be placing more force through their joints by heel striking then by landing on their forefoot”.
I agree that you can decrease the force transmitted through the body by changing your strike, however I believe the writer is overlooking a critical component. If someone is overweight, odds are they have not been exercising regularly, could be sedentary, but most importantly not conditioned to start a running program. When I say unconditioned, that could mean that the individual might not have the cardiovascular endurance of more importantly the muscles, and connective tissues of the body lack the strength and endurance to handle any type of force transmitted through the body. AH.
Would Bad Knees Inhibit Barefoot Running?
“I have bad knees. Osteoarthritis of the knee is a common concern among many runners, especially older individuals who have run the majority of their lives. There are many theories as to why running is bad or even good for your knees. So many in fact that elliptical machines were invented to be used as a form of exercise similar to running without causing excess pressure to the joints.8 However, these elliptical machines do not reproduce anatomical motions and an in vivo force analysis reveals there is less force with walking than with an elliptical trainer”.9-11
You can’t out run time, age will eventual catch us all, and osteoarthritis is an age related condition. I have not read the study on elliptical machines versus walking, however from personal experience, both are less stressful to my body than running and the elliptical machine can get me to train all my cardio zones better than walking. What I would suggest though is that you may want to talk with your doctor in regards to supplementation like joint support. As a personal trainer what I would recommend if you haven’t yet, is to start a mobility/flexibility and strength program. I would emphasize the ankles and hips, because allowing full ROM in those respective areas could take some of the workload (force transmission) away from the knee, and transmit it throughout the rest of the body like we are designed to do. AH.
“As I noted previously, we know that ground reactive forces are greater with heel strike in comparison to unshod or barefoot runners who adapt a more forefoot strike pattern.6 Numerous studies have demonstrated higher ground reactive forces and mechanical stresses to the knee while running in traditional running shoes as opposed to barefoot.12-13 A recent study published in the British Journal of Sports Medicine looked at patients with knee osteoarthritis over 12 months and found no difference between wearing a lateral wedge orthotic versus a control flat insert.14 Similarly, a systematic review of literature demonstrates that external knee adduction moment and pain associated with knee osteoarthritis is higher in individuals wearing sneakers in comparison to those who do barefoot walking”.15
When I complete the 10 Myths of barefoot Running, I will post all of Nicholas’s bibliography for referencing.
Reference:
Campitelli A. Nicholas (2012 January) Tackling the 10 Myths of Barefoot Running. Podiatry Today Volume 25 Issue1.
February 13, 2012 | Categories: Fitness | Tags: Advanced Training Performance, Arthur Hsu, ATP, Barefoot Training, health and fitness, Running, sports performance | Leave A Comment »
Topic: Myths about barefoot running.
Intended audience: Runners,
Thesis: To help runners sort through the facts and fictions of barefoot running.
Essay Map: With the proper education you can enjoy barefoot running (if that is your choice). This article will help better prepare you for the road ahead.
I stumbled across an article on Facebook, posted by Rodney Corn from Podiatry Today. The article was called “tackling the 10 myths of barefoot running”. Written by Nicholas A. Campitelli DPM, FACFAS. In the upcoming blogs, I will post sections of the article so we can digest this information a little bit at a time. This will give us time to fully digest some of the concerns that can come about from barefoot running. I will have some input of my own which will be underlined with my initials AH.
“Barefoot running, minimalist running and natural running are all terms that describe running in a manner that allows our foot to function the way it was designed (or has evolved). This happens through the use of little or no shoe at all. Many runners suffering from chronic injuries are adopting this way of running and are experiencing relief of symptoms to find themselves running with enjoyment and a more relaxing form.”
The key word is many not all. AH
I too have been cured of a running injury, which I suffered from for over eight years after transitioning my gait to that of a “barefoot” runner. Without further ado, here are the 10 myths of barefoot running.”
Cured is a provocative word to use, as it might lead readers to assume barefoot running will cure them as it did the author. As a DPM I’ll guess that he might have started some sort of regimen to help in his ”curing” i.e. flexibility, mobility, and/or strengthening exercises He also could have added a warm up ”movement prep” and “cool down” to his routine. AH
“Barefoot running leads to stress fractures. Without a doubt, the most common concern with barefoot or minimalist running is the development of a stress fracture. While there have been documented cases of this in the literature, stress fractures occur as a result of a change in activity without gradual adaptation and are not directly related to the shoe gear or lack thereof.1 We actually should see a decrease in the likelihood of stress fracture given the change in stride and cadence that one acquires while running barefoot.”
I bold faced this sentence, because I felt was an important statement. AH
Stress fractures occur secondary to overuse without the body having adapted adequately as proven by Wolff’s Law.3 In fact, if we adhere to Wolff’s law in theory, we should see weaker bone trabecular patterns on those wearing cushioned running shoes due to decreased intrinsic muscle strength, resulting in a proportional decrease in the force acting on the respective bone.”
Trabecular patterns: an irregular meshwork of stress and stress-related struts within a cancellous bone.
“I have flat feet and I need support. Lees and Klemerman have demonstrated that there is no correlation between foot type and running injuries, specifically with a pes planus deformity.5 During barefoot running, we avoid heel striking and land more on our forefoot or midfoot. Once the forefoot strikes the ground, pronation of the entire foot begins (not isolated pronation of the subtalar joint) and continues until the point where the heel touches the ground. Arch height becomes irrelevant, as does the commonly described concept of pronation with the heel striking the ground first. With a forefoot/midfoot strike, pronation is very beneficial and helps to absorb shock.”
On top of that studies shows and research articles state that flexibility, mobility, and strength exercises can reverse flat feet as one of the causes associated with flat feet is weakened muscles and other connective tissues. AH
Reference:
Campitelli A. Nicholas (2012 January) Tackling the 10 Myths of Barefoot Running. Podiatry Today Volume 25 Issue 1.
January 24, 2012 | Categories: Fitness | Tags: Advanced Training Performance, Arthur Hsu, ATP, Barefoot Training, health and fitness, Running, sports performance | Leave A Comment »
With the weather changing from extreme heat to colder temperatures, it is as important as ever to make sure you are properly hydrated before, during, and after you exercise. “Staying hydrated is essential for everyone, but athletes have an even greater need to maintain proper hydration. Water is the most important nutrient for life and has many important functions including regulating temperature, lubricating joints and transporting nutrients and waste throughout the body” (Quinn 2011).
What can happen through dehydration? With as little as a 2% decrease in your body weight through sweating, your heart will begin to work harder to circulate blood. Muscle cramps, dizziness, fatigue, and heat illnesses i.e. heat exhaustion and heat stroke have been known to occur. Some of the causes of dehydration include inadequate fluid intake, excessive sweating, not replacing fluids lost during and after exercise, exercising in dry extreme weather, and drinking only when thirsty.
Everyone is different when it comes to how much we sweat, how much fluids we lose through exercise, and how our hydration levels are to begin with. That being said it is difficult to provide “SPECIFIC” hydration guidelines for us to follow. Two simple assessments to see if you’re adequately hydrated are,
Monitoring urine volume output and color:
A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
Weighing yourself before and after exercise:
Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.
How do we lose water/fluids through exercise? I’m of the opinion that we must know before hand what the environment that we are going to train in is like. We “CAN” control how we eat, sleep, move, rest and hydrate, but we can’t control the elements that Mother Nature throws our way. We are at her mercy and to an extent the same goes for our landscape (topography). Here are some things to consider,
High Altitude:
Exercising at altitude increases your fluid losses and therefore increases you fluid needs.
Temperature:
Exercising in the heat increases you fluid losses through sweating and exercise in the cold can impair you ability to recognize fluid losses and increase fluid lost through respiration. In both cases it is important to hydrate.
Sweating:
Some athletes sweat more than others. If you sweat a lot you are at greater risk for dehydration. Again, weigh yourself before and after exercise to judge sweat loss.
Exercise Duration and Intensity:
Exercising for hours (endurance sports) means you need to drink more and more frequently to avoid dehydration.
OK, so how much water and or fluids should we consume before, during, and after we exercise? If you are training regularly, you will probably need between one half and one whole ounce of water (or other fluids) for each pound of body weight per day. To determine your baseline range for water requirements, use the following formula:
Low end of range= Body weight (lbs.) x 0.5 = (ounces of fluid/day)
High end of range=Body weight (lbs.) x 1 = (ounces of fluid/day)
For example, if you weigh 150 pounds, your approximate water requirement will be between 75 and 150 ounces each day.
When to Drink Water During Exercise:
Begin the day with a large glass of water each morning, whether it’s a training or a rest day. On training days, the following schedule works well for most athletes:
Water (Fluid) Intake Schedule
Before Exercise:
Drink two to three cups of water (16-24 oz.) within the two to three hours before your workout. Drink 8-10 fl oz. 10-15 min before exercise
Weigh yourself immediately before you begin your workout.
During Exercise:
Drink one cup (8 oz.) of water every 15 minutes.
If exercising longer than 90 minutes, drink 8-10 fl oz. of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.
After Exercise:
Weigh yourself immediately after you finish your workout.
Drink two to three cups of water (16-24 oz.) for each pound lost during exercise.
How Much Water to Drink During Endurance Exercise:
If you are exercising at a moderate to high intensity for more than 90 minutes, you will want to consume more than plain water. You need to replenish glycogen stores with easy-to-digest carbohydrate. Sports drinks can be an easy way to add the necessary energy. For longer workouts, choose a drink with 60 to 100 calories per eight ounces and consume eight to ten ounces every 15 to 30 minutes based upon your preference.
For those exercising in extreme conditions over three, four or five hours, you’ll need to replace electrolytes. A complex sports drink, NUUN tablets, or other foods will help provide the needed calories and electrolytes required for continuous performance.
“Although rare, athletes can drink too much water and suffer from hyponatremia (water intoxication). Drinking excessive amounts of water can cause a low concentration of sodium in the blood – a serious medical emergency” (Quinn 2011).
Until next time,
-Arthur-
Reference:
Quinn, E. (2007 December, 2) ACSM clarifies indicators for replacement. http://sportsmedicine.about.com/cs/hydration/a/022504.htm
Quinn, E. (2011 April, 15) What to drink for proper hydration during exercise? http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm
Quinn, E. (2011 August, 24) How much water should you drink? http://sportsmedicine.about.com/od/hydrationandfluid/qt/How-Much-Water-Should-You-Drink.htm
November 3, 2011 | Categories: Fitness | Tags: Advanced Training Performance, Arthur Hsu, ATP, endurance athletes, endurance training, exercise, fluid, health and fitness, hiking, hydrate, hydrating, hydration, outdoor training, Personal training, Running, sports performance, water | Leave A Comment »
Six steps to a better program design
Part 2:
Explain how it serves to allow for proper progression/regression
In part one, I explained the 6-step program design model, and what it entails. In part two, I will show you how to regress and progress the Acute Variables.
1) Speed
A) Slow B) Medium C) Fast
2) Movement
A) Known B) Somewhat Known C) Unknown
3) Stability
A) Stable B) Moderately C) Dynamic
4) Force (weight)
A) Low B) Moderate C) High
5) Complexity (Movement)
A) Simple B) Moderate C) Complex
6) Surface
A) Stable B) Changing C) Dynamic
7) Base of Support
A) Wide (Stable) B) Narrow C) Varying (Movement)
8) Volume (Sets + Reps + Intensity)
A) Low B) Medium C) High
9) ROM (Range of Motion)
A) Small (Initial Range) B) Medium (Self Selected Range) C) Large (End Range)
All of the Acute Variables are written in “bold italic”, and the corresponding letters underneath represents there progressions; A= Beginner, B= Intermediate, and C= Advanced. How can we apply the AV (Acute Variables) to the 6-step program design? Let’s take a look, (you may need to refer back to part one of this three part article for reference, Sept. 12th post “Fitness Designer?” www.getatpblog.com).
Movement Performed: Squat
Client: Let’s say our client is a beginner who is new to exercise. No health issues and no injuries. Their goal is to learn how to squat and in the future add challenges to their squat.
1) Orientation: Standing 2) Action: Squatting 3) Device: Bodyweight 4) Footprint: Neutral hip width (XXX) 5) Handprint: Anterior @ shoulder height and 6) Threshold: Acute Variables (1-9), 1) Speed: Slow, since they are new to exercise, slowing the movement down will allow them to control their body better. There’s two sayings I particularly enjoy “Slow is smooth, and smooth becomes fast”, I heard from a friend of mine, and “Speed kills”. 2) Movement: Known, people squat everyday in some form or another. 3) Stability: Moderate, since my client doesn’t have an injury or is recovering from one, I will let ASK them to try to squat without holding on to anything. I could always modify if their having trouble stabilizing, by having them hold on to a railing (A) Stable), or when they are ready to progress, I can have them squat down and stand up in the balls of their feet (C) Dynamic). 4) Force (weight): Low, my client will only be squatting their bodyweight (Keep in mind that the clients weight and strength level, can have a different affect on them, and can have a significant influence on their ability to control their Force (weight). 5) Complexity (movement): Simple, A basic down/up vertical drive. Moderate could be a down/up with a rotation at the top of the movement, and Complex could be a marching in place squat with a bicep curl to shoulder press. 6) Surface: Gym Floor, a nice flat stable surface. A Moderate surface could be squatting on a BOSU (blue side up), and a Complex could be on an INDO Board (on a roller). 7) Base of Support: Wide, if your base of support (Footprint) is wider than the center of gravity, you will have more stability i.e. Shoulder width. Moderate would be to have them stand with their feet closer together i.e. hip width or together. Varying could be a single leg (pistol) squat. 8) Volume: Low, maybe 2/3 sets, 5-7 reps or 30 seconds, and rest for 30 seconds to 1 minute depending on how they feel. If they had a heart rate monitor, I may go off of their zones and goals. Finally 9) ROM (range of motion): Medium (self select range), since my client has no injuries and is healthy, I will ASK them to go a low as they can without feeling any strain/pain. Unless I see something very abnormal that could result in injury, I will let my client explore their ROM.
This was just an example of how a fitness professional or a fitness enthusiast could utilize the 6-step program design, and the AV to mix up their exercise/movement program. This style of programming allows for a lot of creativity and play between the client and trainer, not to mention add a little fun to a routine. In part three, we will wrap up the 6-steps to a better program design, by putting this model into practice with various drills in view of integrated anatomy.
-Arthur-
References:
Michol Dalcourt. Institute of Motion. 6-steps to a better program design. IDEA World Fitness Conference, Los Angeles, Ca. August 2011
October 11, 2011 | Categories: Fitness | Tags: Advanced Training Performance, Arthur Hsu, ATP, exercise, Fitness Article, fitness drills, health and fitness, Personal training, Program Design, training, workouts | Leave A Comment »
This week we will begin to take a look at one of the many ways to design a program.
The reason why I say “many ways” is because there should never be in my opinion “ONE “ way to do anything. Variety as the say is the spice of life. The program I will be discussing will come from The Institute of Motion (IoM) and it’s director Michol Dalcourt. Michol presented this concept at the 2011 IDEA World Conference as “6 steps to better program design” and he broke it down to three main objectives; (a) explain the 6-step program design model. (b)Explain how it serves to allow for proper progression/regression and (c) Put this model into practice with various drills in view of integrated anatomy. IoM (2011). In part one of my three-part breakdown, I will introduce the 6-step program design model. Allow me to preface the model by stating that the body has to constantly battle forces. “Gravity and Ground Reaction Forces (GRF) are two paramount’s we deal with everyday.”MIchol Dalcourt (2011)
How we move through those forces and how we apply them to a training program can mean the difference between progressing and regressing our fitness levels and coincidentally our health. The six main steps outlined in this program are orientation, action, device, footprint, handprint, and threshold. Let’s review briefly what each step represents and/or entails;
-Orientation: Refers to which way your body will be positioned in relation to gravity and ground i.e. standing, sitting, lying face down, face up etc.
- Action: What movement are you going to perform? What is the body doing? Are you changing levels? Are you using stationary force? Are you using locomotion?
-Device: What tools or external load are you choosing? TRX Suspension Trainers, ViPR’s, Kettlebells, Barbells, and why?
- Footprint: Refers to your stance and/or foot Action you are performing.
-Handprint: Refers to your hand position or hand Action you are performing.
-Threshold: Applying acute variables i.e. sets, reps, time, rest, weight, range of motion (ROM), speed, etc.
For the fitness professionals reading this blog try implementing this six step PDM into your own workouts first, see how you like it. Does it add a new/different dimension to your routine? Once you feel you have a basic grasp of the six steps and have practiced it, try slowly integrating the six step concept into your clients routine. Remember, “regression is a must, progression is earned” Acea Theroux (2011 TRX ITC).
In part two I will explain how the six step design model allows for proper progression /regression of our Actions.
-Arthur-
References:
Michol Dalcourt- Institute of Motion, 2011 IDEA World Fitness Conference, Los Angeles, Ca
Acea Theroux- TRX STC ITC Sept. 2011, Instructor Candidate.
September 12, 2011 | Categories: Fitness | Tags: Advanced Training Performance, Arthur Hsu, ATP, exercise, Fitness Article, health and fitness, Personal training, Program Design, training, workouts | Leave A Comment »
