Barefoot Running 2
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At De Pere at Dawn on 3/14 for "Healthy Living for Spring," lead physical therapist for Aurora BayCare Sport Medicine, Corey Kunzer, presented on the new trend of running barefoot. Fascinating!!
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Barefoot Running 2
- 1. The Barefoot Running Craze and Using Proper Running Mechanics De Pere Chamber of Commerce Corey Kunzer, PT, LAT Aurora BayCare Sports Medicine March 14th, 2012
- 2. Objectives • Running biomechanics • Running injuries • Current products on the market
- 3. Running Injuries • At some point >25% of runners experience musculoskeletal injuries that necessitate evaluation1 • Running is (generally) an atraumatic sport, majority of injuries are overuse • Average runner strikes the ground 600 times per kilometer • Running increases impact on joints 2-5x body weight
- 4. Risk Factors for Running Injuries • Previous Injury • Volume • Body weight/ BMI • Form • Flexibility/ strength imbalances • Running shoe age
- 5. Most Common Running Injuries • Patellofemoral pain syndrome • Ilitiotibial band friction syndrome • Plantar fasciitis • Stress fractures • Medial tibial stress syndrome • Compartment syndrome • Meniscal injuries
- 6. Is there anything wrong with heel striking? • Not necessarily… • Approximately 75% of habitually shod runners all over the world heel strike ( Hasegawa et al., 2007). • Modern running shoes are designed to make this more comfortable by using elastic materials in a large heel
- 7. Impact Transients • Associated with heel striking • Sudden forces with high rates and magnitude of loading that travel up the body • Contribute to high incidence of running related injuries
- 8. Running Analysis • Goals - Address issues BEFORE they arise - Fix the problem, do not just treat the symptoms - Allow the endurance athlete to run longer, run faster, and stay healthy •Multidisciplinary approach
- 9. Running analysis • Review of your running history • Full musculoskeletal evaluation • Foot structure analysis • Shoe and/ or orthotic recommendations • Dartfish slow motion video analysis • Personalized strength and flexibility program • Customized CD of your running
- 11. Heel Striking Heel lands first, then the forefoot comes down (heel-toe lateral view, lateral view, shod running) barefoot
- 12. Midfoot Striking Heel and ball of the foot land simultan eously lateral view, medial view, FiveFingers® FiveFingers®
- 13. Forefoot Striking Ball of the foot lands first before the heel comes down (toe- lateral view, medial view, heel-toe barefoot FiveFingers® running)
- 14. Cadence • “Ideal” cadence is 90 strides / minute (180 steps / minute) • With lower cadence overstriding more likely to occur resulting in a braking force
- 16. Vibram Five Finger Shoes
- 18. Nike Free Run+
- 19. Zoot Ultra
- 20. K-Swiss Ultra Natural Run
- 21. How to ease into minimalist shoes • Step down – if using a stability shoe, try performance shoe first • Mix it up – Stick with regular trainers for longer runs • Do strides – Build up foot strength first • Gradual transition – Build up the distance each week • Stretch your calf and achilles
- 22. Books
- 23. Thank You “Make the most of yourself, for that is all there is of you.” ~ Ralph Waldo Emerson
Editor's Notes
- Brooks built this eco-friendly trainer using the least amount of material required for a typical cushioned running shoe experience. 75% of the shoe’s materials are post-consumer recycled. BioMoGo, the world's first-ever biodegradable midsole for running shoes. Biodegradable insole and collar foams.
- The original minimal shoe. Highly segmented outsole allows the shoe to flex in any direction your foot wants to move. Has a place for the Nike Plus socket.
- Ideal triathlon shoe.
- This revolutionary technique created by ultra-marathoner Danny Dreyer has helped thousands of beginning runners, seasoned marathoners and triathletes. ChiRunning combines the inner focus and flow of T'ai Chi with running to create a ground-breaking running technique that takes the pain and potential injury out of the sport of running. Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong. Isolated by the most savage terrain in North America, the reclusive Tarahumara Indians of Mexico’s deadly Copper Canyons are custodians of a lost art. For centuries they have practiced techniques that allow them to run hundreds of miles without rest and chase down anything from a deer to an Olympic marathoner while enjoying every mile of it.