Select the correct running shoes
Submitted by admin on Thu, 03/18/2010 - 19:00 Your shoes hit the ground first - before the energy is transferred through/to your skeletal/muscular systems. They should be fit correctly. Many running stores there days have video analysis of your gait to aid them in selecting proper shoes. Here's an excerpt from Running Anatomy that will help. It's published with permission of Human Kinetics.
Running shoes work for running because they are designed and manufactured to meet the demands of bearing three to four times the body’s weight on impact, are designed for the biomechanics of running, and are biomechanically (and, to a lesser extent, terrain) specific.
Running shoes are designed on lasts, or forms that are models of the human foot. These lasts have shapes ranging from curved to straight with variations on the degrees of the curve, which make the shoes appropriate for the various foot shapes of runners. The term last also applies to the methodology of construction. A combination-lasted shoe stitches the upper fabric underneath a cardboard heel to provide stability. A slip-lasted shoe stitches the upper directly to the midsole, ensuring flexibility. A full-board-last (cardboard from heel to toe) shoe is the most stable lasting technique but currently is almost nonexistent in shoe manufacturing.
Theoretically, curved slip-lasted shoes are designed for higher-arched, rigid feet, whereas straight combination-lasted shoes are designed for flatter, more flexible feet. Because flat feet tend to pronate (the inward rolling of the rear foot, controlled by the subtalar joint) more than high-arched feet, straight-lasted shoes, with the aid of stability devices embedded in the midsole, help limit the rate and amount of pronation. Conversely, runners who underpronate should wear curved to slightly curved slip-lasted shoes, which allow the foot to generate as much pronation as possible to help aid in shock absorption.
Many runners err in choosing shoes because they do not know what foot type they have. If an underpronator trains in stability shoes, predictable injuries like calf pain, Achilles tendinitis, and iliotibial band syndrome will occur. If an overpronator trains in a cushioning-only shoe, stress injuries (including fractures) to the foot, tibia, and the medial knee likely will occur. For most runners, a qualified employee at a running specialty store can evaluate foot biomechanics, possibly by using a treadmill and a video camera, and successfully recommend multiple shoe models that, in theory, will prevent injury and provide a pleasurable ride. Occasionally, evaluating the foot becomes tricky due to motion not seen clearly by the naked eye, and a slow-motion camera may be needed to ascertain true foot movement. This is rare and usually not found in recreational runners due to lower training volume and velocity. Understand that biomechanics can change; what was once corrected may no longer be a problem, and new problems can arise.
Running shoes work for running because they are designed and manufactured to meet the demands of bearing three to four times the body’s weight on impact, are designed for the biomechanics of running, and are biomechanically (and, to a lesser extent, terrain) specific.
Running shoes are designed on lasts, or forms that are models of the human foot. These lasts have shapes ranging from curved to straight with variations on the degrees of the curve, which make the shoes appropriate for the various foot shapes of runners. The term last also applies to the methodology of construction. A combination-lasted shoe stitches the upper fabric underneath a cardboard heel to provide stability. A slip-lasted shoe stitches the upper directly to the midsole, ensuring flexibility. A full-board-last (cardboard from heel to toe) shoe is the most stable lasting technique but currently is almost nonexistent in shoe manufacturing.
Theoretically, curved slip-lasted shoes are designed for higher-arched, rigid feet, whereas straight combination-lasted shoes are designed for flatter, more flexible feet. Because flat feet tend to pronate (the inward rolling of the rear foot, controlled by the subtalar joint) more than high-arched feet, straight-lasted shoes, with the aid of stability devices embedded in the midsole, help limit the rate and amount of pronation. Conversely, runners who underpronate should wear curved to slightly curved slip-lasted shoes, which allow the foot to generate as much pronation as possible to help aid in shock absorption.
Many runners err in choosing shoes because they do not know what foot type they have. If an underpronator trains in stability shoes, predictable injuries like calf pain, Achilles tendinitis, and iliotibial band syndrome will occur. If an overpronator trains in a cushioning-only shoe, stress injuries (including fractures) to the foot, tibia, and the medial knee likely will occur. For most runners, a qualified employee at a running specialty store can evaluate foot biomechanics, possibly by using a treadmill and a video camera, and successfully recommend multiple shoe models that, in theory, will prevent injury and provide a pleasurable ride. Occasionally, evaluating the foot becomes tricky due to motion not seen clearly by the naked eye, and a slow-motion camera may be needed to ascertain true foot movement. This is rare and usually not found in recreational runners due to lower training volume and velocity. Understand that biomechanics can change; what was once corrected may no longer be a problem, and new problems can arise.
Book give-away
Submitted by admin on Mon, 03/01/2010 - 15:36 Through the generosity of Human Kinetics, I am able to offer one book valued at less than $30(excluding shipping) to anyone in the US. In order to qualify, please browse their catalog at HumanKinetics.com. The triathlon related book are here.
Please email info@mytriathlontraining.com to enter with a subject line of "mytriathlontraining.com contest" and enter the name of the book (less than $30 from Human Kinetics) in the body of the email along with your email address where Human Kinetics can contact you for your shipping information. The randomly selected winning email will be forwarded to Human Kinetics and no information be kept for any purpose by MyTriathlonTraining.com.
The entry deadline is March 17, 2010.
Please email info@mytriathlontraining.com to enter with a subject line of "mytriathlontraining.com contest" and enter the name of the book (less than $30 from Human Kinetics) in the body of the email along with your email address where Human Kinetics can contact you for your shipping information. The randomly selected winning email will be forwarded to Human Kinetics and no information be kept for any purpose by MyTriathlonTraining.com.
The entry deadline is March 17, 2010.
Stretching the Tensor Fasciae Latae and the Iliotibial Band
Submitted by admin on Tue, 02/23/2010 - 12:59 That's what the authors of Core Assessment and Training explain in this excerpt reprinted here with permission of the publisher, Human Kinetics.
The tensor fasciae latae (TFL) muscle arises from the upper anterior portion of the pelvis, and it inserts into the iliotibial band (ITB). The ITB is a tendinous structure extending from the gluteus maximus and the tensor fasciae latae. The ITB inserts at the fibular head, the lateral patellar retinaculum, and Gerdy’s tubercle on the lateral aspect of the tibia (Paluska 2005; Messier et al. 1995). Pain in this lateral region is common for certain types of athletes such as distance runners.
Irritation to the ITB (known as iliotibial band syndrome) has been a source of pain for those who ramp up their training mileage too quickly and those who train incorrectly. Treatment programs include stretching the ITB as a key component to a comprehensive rehabilitation program. The following set of stretches will address both the tensor fasciae latae and the iliotibial band.
Static Stretching Techniques for the TFL and ITB
Starting position: The client is standing near a wall and is using the arm closest to the wall to provide support. The leg closest to the wall is crossed behind the opposite leg.
Movement: To create the stretch, the client side bends the trunk away from the wall.
Variations: The client is positioned in the same starting pose. She brings her hands together above her head. To create the stretch, the client side bends to the side opposite the hip being stretched while keeping her arms extended overhead. Researchers found that this position provided the best pose for increasing ITB length (Fredericson et al. 2002).
Dynamic Stretching Techniques for the TFL and ITB
Starting position: The client assumes a standing position with the legs approximately shoulder-width apart.
Movement: The client first lifts the knee out to the side and then swings the foot to the front of the body to take the next step.
Muscles: This dynamic stretch addresses the hip flexors, the hip abductors, the hip external rotators, the TFL, and the quadriceps.
Foam Roll Application for the Iliotibial Band
Starting position: The client assumes a side-lying position on the foam roll. The client flexes the hip of the top leg and positions it so that the foot can rest to the front of the bottom leg.
Movement: The client rolls his body the length of the upper leg (from the top of the pelvis to a point just below the knee joint).
The tensor fasciae latae (TFL) muscle arises from the upper anterior portion of the pelvis, and it inserts into the iliotibial band (ITB). The ITB is a tendinous structure extending from the gluteus maximus and the tensor fasciae latae. The ITB inserts at the fibular head, the lateral patellar retinaculum, and Gerdy’s tubercle on the lateral aspect of the tibia (Paluska 2005; Messier et al. 1995). Pain in this lateral region is common for certain types of athletes such as distance runners.
Irritation to the ITB (known as iliotibial band syndrome) has been a source of pain for those who ramp up their training mileage too quickly and those who train incorrectly. Treatment programs include stretching the ITB as a key component to a comprehensive rehabilitation program. The following set of stretches will address both the tensor fasciae latae and the iliotibial band.
Static Stretching Techniques for the TFL and ITB
Starting position: The client is standing near a wall and is using the arm closest to the wall to provide support. The leg closest to the wall is crossed behind the opposite leg.
Movement: To create the stretch, the client side bends the trunk away from the wall.
Variations: The client is positioned in the same starting pose. She brings her hands together above her head. To create the stretch, the client side bends to the side opposite the hip being stretched while keeping her arms extended overhead. Researchers found that this position provided the best pose for increasing ITB length (Fredericson et al. 2002).
Dynamic Stretching Techniques for the TFL and ITB
Starting position: The client assumes a standing position with the legs approximately shoulder-width apart.
Movement: The client first lifts the knee out to the side and then swings the foot to the front of the body to take the next step.
Muscles: This dynamic stretch addresses the hip flexors, the hip abductors, the hip external rotators, the TFL, and the quadriceps.
Foam Roll Application for the Iliotibial Band
Starting position: The client assumes a side-lying position on the foam roll. The client flexes the hip of the top leg and positions it so that the foot can rest to the front of the bottom leg.
Movement: The client rolls his body the length of the upper leg (from the top of the pelvis to a point just below the knee joint).
Why are recovery runs important?
Submitted by admin on Tue, 02/09/2010 - 19:15 What's the point of recovery runs? Why not rest to allow your body to recover? The author of "The Runner's Edge" answers these questions in a podcast republished here with permission of Human Kenetics. Click on the article title to hear the podcast.
Harvard: Biomechanics of Foot Strikes - Running Barefoot
Submitted by admin on Fri, 02/05/2010 - 18:04 Harvard University has a website called, "Biomechanics of Foot Strikes & Applications to Running Barefoot or in Minimal Footwear."
"This website has been developed to provide an evidence-based resource for those interested in the biomechanics of different foot strikes in endurance running and the applications to human endurance running prior to the modern running shoe."
Here's the site.
