Foot Strike• Weighted Heel Strike – Braking effect, hi shock, bad motion• Un-weighted Heel Strike – Touches first but no weight on it• Mid-foot strike – Fast but great load on lower legs• Flat foot strike – but weight on balls of feet
Barefoot Running• Eliminates weighted heel strike• Forces weight onto balls of feet• Places feet and lower legs under greatly increased load – High injury risk in transitional phase – Learn to Run all over again• Why not learn to run properly in shoes?
What’s Old is New Again• Bulky, high heeled shoes did nothing for injury rates – led to increased heel striking• A return to: low ramp (12mm to 8mm), forefoot cushion, flexibility 1974 1984 2012
Gait Cycle• Pendulum: body vaults over leg (walking) – Leads to over-striding, increased impact – Forgot how to run – using walking gait instead• Cyclical: feet throw ground back – Circular motion, like riding a tall unicycle – More relaxed motion for muscles – Faster you go, bigger the circle gets
Gait CycleTwo of the greatest runners of all time:
Cadence• Default for most: 160 strikes per minute• Increased vertical oscillation, wasted energy, increased impact• Recommended: 180 spm• This also helps to eliminate over-striding and improve gait cycle (body finds efficiency)• Re-train your brain
Speed = Cadence x Stride Length• Cadence is set at 180• Speed = Longer stride, bigger circle – Knee drive and heel kick – Happens naturally with message from brain to run faster = more push off – You push off harder and increase ROM – Arm your legs with the strength (muscle and nerve training) so power
Posture• Just like life in general: don’t slouch• Poor posture = – Lack of stable platform (core) – Wasted muscle tension to support• Simple answer: chest out, run proud• Hips: Don’t sit back, push hips forward especially on hills.