Pose Method clinic held at CrossFit Ferus in Fayetteville, NC. Covers running form and technique from an efficiency and injury prevention standpoint. Programming for marathon training and interval sessions described.
The best hacks and tricks to making the most from your running performance to achieve optimal results whether you run just for exercise and to have a better body or you're involved in competitive races.
Pose Method clinic held at CrossFit Ferus in Fayetteville, NC. Covers running form and technique from an efficiency and injury prevention standpoint. Programming for marathon training and interval sessions described.
The best hacks and tricks to making the most from your running performance to achieve optimal results whether you run just for exercise and to have a better body or you're involved in competitive races.
The 100m Sprint: a Basic Needs AnalysisJill Costley
Draft 100m sprint needs analysis from my Strength and Conditioning placement at the Sports Institute of Northern Ireland (SINI). Includes IAAF rules, basic sprint mechanics and physiology, the most commonly associated sprint injuries (e.g. HSI, navicular stress fracture and Achilles tendinopathy) and general applications of the needs analysis to training and testing of athletes.
Rise High Performance Presents - Strenght & Conditioning to Improve YOUR Golf...Rise Health Group
In the third of our #RHPpresents Seminar Series, Exercise Services Manager Matt Pollard and Clinical Manager Leigh Iacovangelo take us through the benefits of S&C training to improve your golf game.
The 100m Sprint: a Basic Needs AnalysisJill Costley
Draft 100m sprint needs analysis from my Strength and Conditioning placement at the Sports Institute of Northern Ireland (SINI). Includes IAAF rules, basic sprint mechanics and physiology, the most commonly associated sprint injuries (e.g. HSI, navicular stress fracture and Achilles tendinopathy) and general applications of the needs analysis to training and testing of athletes.
Rise High Performance Presents - Strenght & Conditioning to Improve YOUR Golf...Rise Health Group
In the third of our #RHPpresents Seminar Series, Exercise Services Manager Matt Pollard and Clinical Manager Leigh Iacovangelo take us through the benefits of S&C training to improve your golf game.
Shoulder Impairment Power Point display that incorporates techniques based off the National Academy of Sports Medicine Corrective Exercise Specialists Certification.
Walk and Run For Life! Through Lever Mechanisms Or Spring Mechanisms? Melbour...Dr. James Stoxen DC
Running, as decades of studies have shown, is one of the best ways for your patients to put distance between themselves and the aging process. The medical quandary, though, has been determining for mature patients when the physical demands of running – the wear and tear on bone and joints — outweigh the enormous anti-aging benefits. Many physicians err on the side of caution, supportive footwear, orthotics and even prematurely advising patients to stop running. It’s been a pleasure to be here in Australia. Many of you know the “Blue Wiggle” Anthony Field, and it’s interesting that you’re coming to a medical conference and you’re hearing a doctor talk about anti-aging medicine and the application of bare-foot running and that was certainly the exact same thing that the client said, when I recommended barefoot running and barefoot training to him back in 2004. What happened was this individual had chronic pain, chronic fatigue, fibromyalgia, which obviously was misdiagnosed, and he had clinical depression. To learn more about Dr. Stoxen’s other Lecture he gave entitled, ‘The Inflammation-Depression Connection at The 6th Annual A5M Conference In Anti-Aging & Aesthetic Medicine, click here I’m talking about the ‘Wiggles’ by the way and they were only in Chicago for approximately 48 hours, and we had a limited amount of time to try to fix this chronic condition that Anthony had for 25 years. What I did was what he called “the pain exorcism” which was a 15-hour-straight treatment broken up between, shows. Basically this was a grueling release of the human spring mechanism, and the flushing of the inflammatory chemicals with various therapies that was, extremely aggressive. - See more at: http://teamdoctorsblog.com/2013/03/lecture-video-and-power-point-notes-for-walk-and-run-for-life-through-lever-mechanisms-or-spring-mechanisms-melbourne-australia-august-19-2012/#sthash.oT1pIjK6.dpuf
Presentation examining the track and field events from a strength coach's perspective. Part of a presentation I did at the 2013 Australian Track and Field Coach's Association's Coaching Congress.
Posture and Movement. Better understanding to get clients from rehab to performance.
Do you feel that while you can see and assess your clients’ bad posture and movement you are unsure what to actually do about it? Has posture and movement assessment then gone in the ‘too hard basket’?
This session will equip you to understand ‘why’ you see the deviations you see, and give you a plan of action you can follow to correct them.
Flexibiliy: Stretching vs Self-myofascial Release. From research to practice ...Max Martin
Presentation for WAFIC 2011 by Max Martin AEP, Director of Corrective Exercise Australia.
This workshop will equip you as an exercise professional to understand the impact, relevance and correct application of flexibility, stretching and self myofascial release (SMFR) on musculoskeletal health, function and performance.
At the workshop you will establish a strategic approach to dealing with muscle tightness affecting injury, posture and movement, based on clinical evidence and current research, theories and practices.
Function of the Hip and the lower limb: The relationship between injuries and...Max Martin
Presentation for WAFIC 2011 by Max Martin AEP, Director of Corrective Exercise Australia.
Learn about the functional relationship between the hip, knee and foot, and how dysfunction in one typically affects injury patterns of the others.
Interestingly, a significant portion of chronic injuries below then hip are caused by hip dysfunction.
At the presentation you will learn why, what the research has to say about this, and how to prevent injuries to this complex of joints!
How to Make a Field invisible in Odoo 17Celine George
It is possible to hide or invisible some fields in odoo. Commonly using “invisible” attribute in the field definition to invisible the fields. This slide will show how to make a field invisible in odoo 17.
Synthetic Fiber Construction in lab .pptxPavel ( NSTU)
Synthetic fiber production is a fascinating and complex field that blends chemistry, engineering, and environmental science. By understanding these aspects, students can gain a comprehensive view of synthetic fiber production, its impact on society and the environment, and the potential for future innovations. Synthetic fibers play a crucial role in modern society, impacting various aspects of daily life, industry, and the environment. ynthetic fibers are integral to modern life, offering a range of benefits from cost-effectiveness and versatility to innovative applications and performance characteristics. While they pose environmental challenges, ongoing research and development aim to create more sustainable and eco-friendly alternatives. Understanding the importance of synthetic fibers helps in appreciating their role in the economy, industry, and daily life, while also emphasizing the need for sustainable practices and innovation.
Palestine last event orientationfvgnh .pptxRaedMohamed3
An EFL lesson about the current events in Palestine. It is intended to be for intermediate students who wish to increase their listening skills through a short lesson in power point.
Introduction to AI for Nonprofits with Tapp NetworkTechSoup
Dive into the world of AI! Experts Jon Hill and Tareq Monaur will guide you through AI's role in enhancing nonprofit websites and basic marketing strategies, making it easy to understand and apply.
Welcome to TechSoup New Member Orientation and Q&A (May 2024).pdfTechSoup
In this webinar you will learn how your organization can access TechSoup's wide variety of product discount and donation programs. From hardware to software, we'll give you a tour of the tools available to help your nonprofit with productivity, collaboration, financial management, donor tracking, security, and more.
Operation “Blue Star” is the only event in the history of Independent India where the state went into war with its own people. Even after about 40 years it is not clear if it was culmination of states anger over people of the region, a political game of power or start of dictatorial chapter in the democratic setup.
The people of Punjab felt alienated from main stream due to denial of their just demands during a long democratic struggle since independence. As it happen all over the word, it led to militant struggle with great loss of lives of military, police and civilian personnel. Killing of Indira Gandhi and massacre of innocent Sikhs in Delhi and other India cities was also associated with this movement.
A Strategic Approach: GenAI in EducationPeter Windle
Artificial Intelligence (AI) technologies such as Generative AI, Image Generators and Large Language Models have had a dramatic impact on teaching, learning and assessment over the past 18 months. The most immediate threat AI posed was to Academic Integrity with Higher Education Institutes (HEIs) focusing their efforts on combating the use of GenAI in assessment. Guidelines were developed for staff and students, policies put in place too. Innovative educators have forged paths in the use of Generative AI for teaching, learning and assessments leading to pockets of transformation springing up across HEIs, often with little or no top-down guidance, support or direction.
This Gasta posits a strategic approach to integrating AI into HEIs to prepare staff, students and the curriculum for an evolving world and workplace. We will highlight the advantages of working with these technologies beyond the realm of teaching, learning and assessment by considering prompt engineering skills, industry impact, curriculum changes, and the need for staff upskilling. In contrast, not engaging strategically with Generative AI poses risks, including falling behind peers, missed opportunities and failing to ensure our graduates remain employable. The rapid evolution of AI technologies necessitates a proactive and strategic approach if we are to remain relevant.
Biological screening of herbal drugs: Introduction and Need for
Phyto-Pharmacological Screening, New Strategies for evaluating
Natural Products, In vitro evaluation techniques for Antioxidants, Antimicrobial and Anticancer drugs. In vivo evaluation techniques
for Anti-inflammatory, Antiulcer, Anticancer, Wound healing, Antidiabetic, Hepatoprotective, Cardio protective, Diuretics and
Antifertility, Toxicity studies as per OECD guidelines
Honest Reviews of Tim Han LMA Course Program.pptxtimhan337
Personal development courses are widely available today, with each one promising life-changing outcomes. Tim Han’s Life Mastery Achievers (LMA) Course has drawn a lot of interest. In addition to offering my frank assessment of Success Insider’s LMA Course, this piece examines the course’s effects via a variety of Tim Han LMA course reviews and Success Insider comments.
Read| The latest issue of The Challenger is here! We are thrilled to announce that our school paper has qualified for the NATIONAL SCHOOLS PRESS CONFERENCE (NSPC) 2024. Thank you for your unwavering support and trust. Dive into the stories that made us stand out!
9. Skill: The non-negotiables
•A stable head
•Open shoulders/chest
•Slight forward lean (50)
•Elbows (to 900)- not crossing midline
•Smooth symmetrical trunk rotation
•Tri-planar alignment at pelvis- neutral lumbar spine
•Stable hips (no catwalk models!!) that extend 100
•Frontal plane knee alignment
•Feet and knees aligned
•Feet not crossing the midline
•SYMMETRY!!
?
?
?
?
?
?
?
www.theperfectrunner.com
10. Building a body to run- Physical Capacity
What we know.....
Weak hips = More injuries
Strong hips = Less injuries
(Fredericson et al 2000, Cowan 2006 , Niemuth et al 2005,
Noehren et al 2007, Noehren 2012, Snyder et al 2009)
11. Can you do a single-legged squat?
Commonly used in literature as
a determinant of hip muscle
strength (gl mx/md)
Describes much more than just
this!
14. The Forefoot Strike
Show me the evidence!!
Analysis of shod elite runners who participated in a
1/2 marathon (Hasegawa et al. 2007):
75% of the runners were heel strikers,
24% were midfoot strikers,
and 1% were forefoot strikers
Retrospective study comparing 52 cross-country
runners (Daoud et al 2012):
Heel-strike runners twice as likely to experience repetitive
stress injuries compared to the forefoot strikers.
15. The Forefoot Strike
Show me the evidence!!
Retrospective descriptive epidemiology survey (Goss & Gross
2012)
2,509 runners (1,254 male, 1,255 female, aged 18 to 50)
Online survey assessed running tendencies, footstrike
patterns, shoe preferences, and injury history.
Significant association between shoe selection and foot-
strike.
Traditionally shod runners 3.41x more likely to report injuries
than experienced minimalist shoe wearers.
18. The Forefoot Strike
Show me the evidence!!
10 participants with anterior compartment
syndrome (surgery rec.). Deibal et al (2012)
6 week heel-strike to forefoot strike adaptation
program.
All participants improved pain and disability scores.
All participants avoided surgery
All maintained improvement and running style at
1yr follow-up
19. The Forefoot Strike
Why varying foot patterns?
Ground hardness and shoe build seem to affect
Foot strike patterns (Goss & Gross 2012)
40 RFS asked to run BF on a hard surface and a soft
surface. (Grubera et al 2012)
20% used MF/FF on softer surface
65% used a MF/FF on harder surface
20. The Forefoot Strike
Why would this be?
Heel strikers produce an ‘impact
transient force’ (Lieberman et al 2010,
Cavanagh 1980).
Forefoot strikers produce peak
collision forces equal if not greater
than Heel strikers (Lieberman et al 2010)
Lieberman et
al 2010
21. The Forefoot Strike
Lieberman et
al 2010
How is the force accepted by the body?
Rearfoot strike displays greater deceleration at the knee
Forefoot strike displays greater deceleration at the ankle
Paquettea et al 2013; Hamilla et al 2010; Williams et al 2012
22. The Forefoot Strike – training required!
Forefoot strikers:
Land on a more compliant section of the foot
Can utilise greater range of dorsi-flexion to
dissipate force/create elastic recoil
Paquetta 2013: greater rate of loading in FFS
(gastrocs) – train this!
Hamilla 2012: runners can change foot-strike
pattern
But associated re-organisation of
control – train this too!
Lieberman et
al 2010
23. The Forefoot Strike
There is more to it than just foot-strike!
Goss and Gross (2012) show that FFS have shorter
stride length with greater frequency, and less
vertical displacement.
Running speed is stride length x stride frequency
Example: 2 runners running 200m in 1min (12km/h)
•Runner 1: Stride length 1.43m= Frequency 140spm
•Runner 2: Stride length 1.11m= Frequency 180spm
Which is better?
24. The Forefoot Strike
There is more to it than just foot-strike!
Which is better?
Heiderscheit et al 2011
5% increase to preferred (172.6± 8.8) cadence =
• Decreased knee power absorption (20% reduction)
• Decreased knee flexion angle
• Decreased COM vertical excursion
• Decreased braking impulse
25. The Forefoot Strike
There is more to it than just foot-strike!
Which is better?
10% increase to preferred (172.6± 8.8) cadence =
• Decreased knee power absorption (34% reduction)
• Decreased knee flexion angle (related to ITBs)
• Decreased COM vertical excursion
• Decreased braking impulse
• Decreased hip power absorption
• Decreased hip adduction angle
• Decreased hip internal rotation moments
Heiderscheit et al 2011
26. The Forefoot Strike
Athletic Performance benefits?
Hayes & Caplan 2012
181 runners across twenty two 800m and 1500m seeded races in UK.
FF and MF strikers had significantly shorter ground contact times (GCT)
than HS
They also had significantly quicker average race speeds than HS!
Strong correlations between GCT and race speeds
GCT in first laps were significantly shorter than in last laps – fatigue!
27. The Forefoot Strike
Should I barefoot run?
Differences in running gait between experienced
barefoot and shod runners include:
decreased stride length
increase stride frequency
Increased ROM at the ankle (with increased PFlx loading),
Decreased ROM knee and hip (with decreased loading)
a more plantar-flexed foot at foot-strike
No credible-scientific studies have proven barefoot
running reduces injury risk
Jenkins and Cauthon 2011.
28. The Forefoot Strike
Should I barefoot run?
Mechanics of FFS and BFs similar to each
other, and different to RFS
Habitual heel-strikers still heel-strike barefoot
Transient forces greatest in barefoot heel
strikers
Greater loading of metatarsals
Williams 2012; Goss and Gross 2012
Are you equipped?!
29. Building a body to forefoot strike
Can you do single-legged calf raises?
Can you comfortably hop on one
leg- with good joint alignment?
30. Physical Capacity
Don’t run to get fit- get fit to run!
source unknown
Can you/r client:
Stabilise pelvis?
Extend and rotate Tx spine?
Activate glutes?
Do SL squats?
Do SL calf raises?
Hop on one foot?
Are there chronic tightnesses?
31. Physical Capacity
Don’t run to get fit- get fit to run!
source unknown
Even GREAT running is inherently damaging-
ACCEPT IT!
Management Strategies:
Supplementation
Protein
Omega 3s
Magnesium
Foam Rolling/Stretching
Specific functional/corrective training
Rest weeks
32. Physical Capacity
Don’t run to get fit- get fit to run!
source unknown
Increase km’s gradually (5% p/wk)
Set conservative goals and update
when appropriate
There is a skill to it
Be patient- you’ll have it for life!
33. In summary!
Heel Strike
FFS & BF
(similar biomechs)
Forefoot Strike
(but not necessarily BF)
Knee forces
stride length
stride frequency
injuries (knees,
hips, shins)
Plantar flexion
rate of force
stride length
stride rate
athl. Performance
injury rates (?)
(plantar flexors and
connective tissues,
metatarsals).
Different control
requirements
34. In summary!
Tailor to the individual!
Consider Capacity vs Technique(skill) approach.
THANK YOU!!
http://www.slideshare.net/informmax
35. Bramble DM, Lieberman DE. Endurance running and the evolution of Homo. Nature. 2004;432:345–52.
Cavanagh PR, Lafortune MA. Ground reaction forces in distance running. J Biomech. 1980;13:397–406.
Cowan, S. (2006). The role of gluteus medius in patellofemoral pain. Journal of Science and Medicine in Sport , 6.
Daoud AI, Geissler GJ, Wang F, Saretsky J, Daoud YA, Lieberman DE. (2012) Foot Strike and Injury Rates in Endurance
Runners: A Retrospective Study. MEDICINE & SCIENCE IN SPORTS & EXERCISE. Vol. 44, No. 7, pp. 1325–1334
Diebal AR, Gregory R, Alitz C, Gerber JP. (2012). Forefoot running improves pain and disability associated with chronic
exertional compartment syndrome. Am J Sports Med. 2012 May;40(5):1060-7
Federicson, M., Cookingham, C. L., Chaudhari, A. M., Dowdell, B. C., Oestriecher, N., & Sahrmann, S. A. (2000). Hip
abductor weakness in distance runners with iliotibial band syndrome. Clinical Journal of Sports Medicine , 10, 169-175.
Fields KB, Sykes JC, Walker KM, Jackson JC. (2010). Prevention of running injuries. Curr Sports Med Rep. 2010 May-
Jun;9(3):176-82
Goss DL & Gross MT (2012). Relationships among self-reported shoe type, footstrike pattern, and injury incidence. US
Army Med Dep J. 2012 Oct-Dec:25-30
Grubera AH, Silvernaila JF, Brueggemannb P, Rohrc E & Hamilla J. (2012). Footfall patterns during barefoot running on
harder and softer surfaces. Footwear Science, Volume 5, Issue 1, 39-44
Hamilla J, GruberaAH, Derrick TR, (2010). Lower extremity joint stiffness characteristics during running with different
footfall pattern. European Journal of Sport Science. 113(3), 599-609.
Hasegawa H, Yamauchi T, Kraemer WJ. (2007). Foot strike patterns of runners at the 15-km point during an elite-level half
marathon. J Strength Cond Res. 2007 Aug;21(3):888-93.
Hayes P & Caplan N, (2012). Foot strike patterns and ground contact times during high-calibre middle-distance races. Med
Sci Sports Exerc. 2012 Jul;44(7):1335-43.
Heiderscheit BC.(2011). Gait retraining for runners: in search of the ideal. J Orthop Sports Phys Ther. 2011
Dec;41(12):909-10
Jenkins DW, Cauthon DJ (2011). Barefoot running claims and controversies: a review of the literature. J Am Podiatr Med
Assoc. 2011 May-Jun;101(3):231-46.
Lieberman DE, Venkadesan M, Werbel WA, Daoud AI, D'Andrea S, Davis IS. Mang'eni RO, Pitsiladis Y. Foot strike patterns
and collision forces in habitually barefoot versus shod runners. Nature. 2010;463(7280):531‐5.
Niemuth, P. E., Johnson, R. J., Myers, M. J., & Thieman, T. J. (2005). hip muscle weakness and overuse injuries in
recreational runners. Clinical Journal of Sports Medicine , 15, 14-21.
Noehren, B., Davis, I., & Hamill, J. (2007). ASB Clinical biomechanics award winner 2006: Prospective study of the
biomechanical facotrs associated with iliotibial band syndrome. Clinical Biomechanics , 22, 951-956.
Paquette MR, Songning Z, Baumgartnera LD. (2013). Acute effects of barefoot, minimal shoes and running shoes on lower
limb mechanics in rear and forefootstrike runners. Footwear Science. 5(1). 9-18
Taunton JE, Ryan MB, Clement DB, McKenzie DC, Lloyd-Smith DR, Zumbo BD. A prospective study of running injuries: the
Vancouver Sun Run ‘‘In Training’’ clinics. Br J Sports Med. 2003; 37:239–44.
Williams, DSB, Green DH, Wurzinger B. (2012). Changes in lower extremity movement and power absorption during
forefoot striking and barefoot running. Int J Sports Ther. 7(5): 525-532
References
Editor's Notes
We have the capacity to rehabilitate. Behaviours that affect our function.
PA injury range from 20-80%
Ticks can be easily coachable with cues? Need MSK interventionAll well accepted,But still disagreement about foot posture/landing
Whole limb strengthROM under loadCNS coordination,etc