SHOES AND SAFETY

Shoe manufacturers would have us believe that the primary solution to most
Aerobics or running injuries is the wearing of expensive footwear. Ailments
such as shin splints, iliotibial band syndrome and peripatellar pain are
attributed variously to excessive shock loading of the limbs, pronation or
supination. Research, however, reveals that fewer injuries occur among
those who wear thin soled shoes or no shoes at all, even though the heel
strike forces are greater.

Furthermore, running shoes seem to be associated with fewer injuries in
fitness classes than so-called ‘aerobics shoes’. Nigg, in his book “The
Biomechanics of Running Shoes”, reports that on firm shock absorbing mats,
the difference in heel strike force is minimal between bare feet, thick-soled
shoes and thin-soled shoes. Nigg also points out that the use of any shoe
usually increases the tendency of the foot to pronate, particularly if the
impact forces are smaller.

Moreover, several studies have shown that there is no correlation between the
amount of shoe cushioning and impact absorption by footwear during
locomotion. Similarly, other research has been unable to provide evidence
that expensive athletic footwear improves protection from injury to the lower
extremities. The following references address these issues:

Caspersen C et al (1984) The incidence of injuries and hazards in
recreational and fitness runners Med Sci Sports Exerc 16: 113

Clarke T et al (1982) The effects of shoe cushioning upon selected force
and temporal patterns in running Med Sci Sports Exerc 14: 144

Powell K et al (1986) An epidemiological perspective on the causes of
running injuries Phys Sports Medicine 14: 100-114

Robbins S & Hanna A (1987) Running related injury prevention through
barefoot adaptations Med Sci Sports Exerc 19: 148-156

Robbins S, et al (1988) Overload protection: avoidance response to heavy
plantar surface loading Med Sci Sports Exerc 20(1) : 85-92

Shoe Design

Clearly, the science of athletic shoe design is far from being exact. In shoe
design, the current focus is on foot pronation Other possible causes of
injury such as toe, ankle, knee and hip movement in three dimensions are
largely neglected.

Little work has been done on relating lower limb injury to structural and
functional factors such as body mass, height or limb length, level of motor
skill, balance between muscle groups, patterns of EMG activity or bone
density. No published work has yet examined aerobics shoes with this degree
of thoroughness. Nor has it been able to carry out entirely satisfactory
three-dimensional studies of all physical factors which influence the
efficiency of foot movement from initiation to termination of movement and
then relate it to the optimal design of any shoe.

Pronation or Supination?

In particular, the actions of pronation and supination are invariably
oversimplified. Little is said about the orientation of the foot: whether it
is in a neutral, internally rotated or externally rotated position is not
mentioned when injuries to the lower extremities are analysed. Sometimes,
pronation is regarded as a synonym for inversion and supination as a synonym
for eversion, or even vice versa.

The distinction between these terms is vital to the scientific understanding
of foot mechanics and shoe design. Pronation of the foot refers to inward
rolling of the foot with weight being transferred more to its inside edge.
Supination refers to outward rolling of the foot with a transfer of more
weight to its outside edge. Both of these terms refer essentially to
rotation about a single axis, i.e. a two dimensional activity which can be
described completely by two numbers in mathematical space.

Inversion is a complex movement comprising simultaneous internal rotation of
the leg, plantarflexion and supination. Conversely, eversion is a
combination of external rotation of the leg with dorsiflexion and pronation.
In other words, these movements involve rotation about three mutually
perpendicular axes.

Since walking, running, aerobics and numerous similar activities involve the
foot in rapid three dimensional actions in space and in contact with the
ground, inversion and eversion can be seen to be the most appropriate factors
to examine if lower limb efficiency and safety is to be ensured. It is
inaccurate and seriously oversimplistic to rely on two dimensional
pronation-supination models of lower extremity injuries.
A three dimensional approach immediately identifies three major factors which
may be responsible for inefficient foot mechanics:

* the degree of internal/external rotation of the leg about the knee and the
lower extremity about the hip
* the degree of plantarflexion or dorsiflexion of the foot
* the degree of pronation or supination of the ankle.

As shoe design is not concerned primarily with what the lower extremity does
in free space, the magnitude of the above factors is most relevant while the
foot is in contact with the ground.

Shock absorbing soles, wedges and various orthotic devices are able to modify
significantly the degree of pronation or supination, but do not have a major
effect on the first two factors. Before purchasing a special shoe or
orthotic device, one should determine by careful biomechanical analysis which
of the three above factors are contributing most strongly to a particular
individual’s problem.

The problem may have little to do with excessive pronation or supination. It
may be concerned with one or both of the other factors as well – and these
are influenced dominantly by exercise technique, a neuromuscular phenomenon.
In other words, an improvement of movement skills, with or without a special
shoe, may be the best solution to foot-strike injuries.

Irrespective of how well designed shoes are, they must be used correctly in
different movements. In doing so the user must also be aware that shoes
always reduce the proprioceptive and tactile sensitivity to the surface on
which they are being used. Forces exerted on the shoe are delayed in being
transmitted through its shock absorbing sole en route to the foot. The reflex
positive supporting reaction which normally operates highly efficiently in
bare feet, is impaired in providing rapid cybernetic control and correction
of unsafe movements when shoes are worn.

The use of bare feet on firm, high density chip-foam mats preserves the
proprioceptive efficiency and lowers the centre of gravity of the body,
thereby reducing the moments of force about all joints of the lower limb.
Since the average commercial fitness centre is unlikely to encourage the use
of bare feet for reasons of appearance or cleanliness, it would probably be
more appropriate to recommend wearing soft ballet-type pumps or gymnastic
shoes in aerobics classes held on sprung wooden floors or very high density
chip-foam matting.

Arch Support

Some authorities recommend the use of special arches or shoe inserts to
absorb reactive landing forces and attenuate stress to the ankles, knees,
hips, back and body in general.

However, books such as Nigg’s “Biomechanics of Running Shoes” and
publications by S Robbins (Med Sci Sports Exerc 1987, 1988), point out that
the natural shock absorption capabilities of the foot may be severely
compromised by various arch and foot supports. In fact, these and other
publications reveal that there is a greater incidence of lower extremity
injuries among those who wear soft shock absorbing shoes (Some of this
research is summarised in Siff , “Supertraining” 2000, Ch 8).

Shock absorption by the bare foot is a very clever process which involves at
least the following passive and active methods of control:

* the foot arch is flexible like the leaf springs in many cars and is meant
to sag to absorb vertical shocks passively

* the connective tissue-linked matrix of various small bones in the feet is
meant to splay outwards to offer further passive shock absorption

* the skeletal structure of the foot and ankle allows the foot to ‘roll’ and
‘sag’ along its full length to distribute loading from heel to toe, thereby
offering another dynamic cantilever-like shock absorbing mechanism

* the tendons from the toes continue up the lower leg as part of the various
leg muscles and they change tension under neuromuscular control to offer
active control of impulsive loading

Firm arch supports, tight laces, highly resilient soles and relatively
inflexible soles tend to decrease the leg’s natural shock absorbing
capabilities and compel higher structures in the body, such as the knees,
hips and back, in order to cope with the shocks of landing. The thickness
and mechanical composition of the sole also slows down the ability of the
body to react to pressure on the soles of the feet, thereby compounding the
problem. In other words, in many cases, some “preventative” measures may do
exactly the opposite of what is intended.
……etc.
—————-

Mel Siff
http://www.melsiff.com

Mel Siff
Author of Supertraining
Author of Facts and Fallacies of Fitness
www.melsiff.com
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Running injury; any possible remedies/precautions?

I recently started running about 3 miles a day. I’ll run one day at the gym on the treadmill when I lift and on days I don’t lift, I run on an asphalt track built around a lake nearby. My right big toe seems to balloon up, turns red/purple and pains me to a limp after a run. The next day it gets substantially better to the point where I can run again, but it still hurts a bit. The pain in between is substantial, sometimes, to the point where I can’t concentrate on what I’m doing. I really enjoy running and have no plans to digress. I have a 4 month old pair of Nike Shox that are broken in well, if that makes a difference. Please let me know if you have any suggestions on remedies or precautions I should take as I am new to running.

Answer
I’m an avid outdoor and treadmill runner and I can tell you that Nike Shox are not considered a running shoe. Go to any running store and most likely will not carry Shox. I have a pair of Shox and use them when lifting weights or wearing them outside. I love the way they look but I know the toe compartment in the shoe is compact.

My advise is to go to a running store and have them fit you for a 2 or 3 different pairs that they recommend. You choose the pair that feels the best to you. They can tell by looking at your feet whether you may have issues (such as under pronate, over pronate, etc) All of these can be corrected with the proper running shoe and the proper fit.
Some running stores have a treadmill in the store and they offer “gait analysis” so they can watch your form while you run.

I over pronate and this has been corrected by a pair of Brooks Addiction 7′s.

Since you are at a gym, try to also cross train on Elliptical and Stairmaster. Both are excellent cardio machines.

In closing, Runners World has an EXCELLENT online site that deals with topics like injury prevention and training programs. They even have a great listing of running shoes.

Good Luck!

You will discover many approaches which will enable in stimulating the brain and boost storage energy. Tunes and mind instruction has develop into one of those numerous alternatives which can be gaining considerably popularity nowadays. It has been seen that audio can do wonders in generating our mental a lot more active and focus on memory improvement as a result of the exact same. The actual fact that tunes assists in teaching our human brain in a a lot more channelized method to gain substantial success is now a proven fact. Right here are the advantages of music:

·Audio assists in improving studying and literacy expertise by enhancing human brain activity.

·Spatial-temporal reasoning faculty can also be improved as a result of new music.

·It has become seen that youngsters who undergo from attention deficit problem can do much better in mathematical examination soon after listening to audio.

·Songs and mental faculties coaching also aids in gaining psychological intelligence.

Acquiring acknowledged all these benefits, you must be wondering how precisely tunes will help in stimulating our human brain. So, listed below are some information that can offer you a better insight:

·You’ll find songs with certain rhythm pattern and beats that goal the correct and left areas of our mental. We can enjoy this style of audio to coach people elements of our mind to attain additional. For instance, the tunes with 60 beats for each minute structure, created by Mozart or in baroque tunes, can basically stimulate the still left and suitable elements of our human brain.

·When our brain is skilled, it could procedure details much better. It has also been noticed that enjoying distinct music instruments can activate equally parts from the human brain at the exact same time. This can be an incredible impact of tunes and mental faculties teaching.

·Our recalling faculty may also be improved by teaching our brain via audio. The truth is, researchers have located that sure tunes act as excellent keys, which play vital role in bettering our recalling faculty.

·Kids who take tunes lessons from their childhood have proven increased capability in memorizing rather then other little ones.

Music and mental faculties training has appear for the fore as an extremely convenient method of increasing our memory space, and is gaining extra reputation with each and every passing time of day.

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Is running 30 minutes after my workout effective or ineffective for a mass building training plan?

I am on a mass building training plan. During my regular training workouts, I use to run 30min+ after my workouts.At the time I wasn’t concerned with muscle growth. Now that is my goal, but I miss the running. I have been doing it for 8 yrs. Now I feel as if I am cheating myself just for hitting the weights hard but no cardio. I watch my diet (lowfat) very closely to help my program. I wonder if running would be a tool to assist in muscle growth or will it make itr more difficult to achieve the results I want?
Identify your source,please.

Answer
I’ve been a regular runner for about 10 months now. I’ve found running to be a great way to lose fat, thus making the muscles I have more defined. But I have not found running to be a muscle builder. It is somewhat a muscle builder for the legs, but not for the upper body. I have started to lift weights for my upper body, just so that I don’t become to thin. Hope this helps.

In case you have obtained the benefit of a jogging instructor who actually instructs you all the tricks and right running actions, then this publication could be most helpful in reinforcing anything you may already know about yardage jogging.

But for individuals who definitely have not acquired their very own personal trainer, Run Fast is a superb alternative. In reality you can acquire so much from this publication if you have no clue how to start half marathon training. This booklet is like the beginner’s guide to long distance training – it clarifies to you personally an amazing amount of running and jogging jargon, therefore you will not get displaced inside the details.

The main doctrine of the publication is that you may beat your greatest jogging time, each and every time. Meaning, you jog more quickly with every training workout you conduct. Just how can Hal Higdon?s strategies make it happen? The publication supplies a comprehensive plan (certainly for starters) that focuses on about three aspects: boosting speed, strengthening jogging times, and maximizing inspiration. These three objectives go hand in hand, of course – drive can help you carry on escalating your quickness, that should boost your times.

Let’s stop discussing the doctrine, let?s discuss specific techniques explored in the paperback. The average plan has a quite heavy jogging agenda. It?s genuinely incredibly strenuous, which is a warning to the majority of newcomers. One particular critic actually says that once he started instruction beneath the suggestions of the paperback, he “felt like there were cinder blocks tied to my legs”, yet later determined the education fulfilling. A weekly jogging plan includes:

* 2 easy runs, as well as added stretching out or strength efforts on those times

* 1 mileage run

* 1 pace efforts session

* 2 tempo runs

Clearly that is a lot of efforts to do, and you might not be able to do this on schedule especially if you?re working. However that is certainly what the ebook is aiming for: security in your training via motivation and self-control, regardless of the hefty schedule.

Even though Hal Higdon claims he advocates threat-free running, his approaches are not specifically offering this approach. With larger mileage, Higdon?s programs in “Run Fast” gives a bigger danger for jogging-related accidents. Prepare yourself for that.

Everything explored, Hal Higdon?s Run Fast: How to Overcome Your top Time- Each and every time is a good manual for either beginners and middle-range marathon sportsmen alike. What makes it extraordinary is that it is surely an enthusiastic booklet – it draws material from a world-renowned jogger’s treasured memory. Not only does it aim to increase your quickness in marathon training, additionally, it teaches discipline and ways to remain motivated.

If you plan to be training for a half marathon the most effective suggestion is to prepare. Half marathon training could be disastrous or effective, depending on your level of enthusiasm and preparation.
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Anyone have any suggestions on marathon training books?

I ran the Walt Disney World half marathon this past Saturday and have made the goal of going back next January for the full marathon. To train for the half marathon, I used Hal Higdon’s 12 week half marathon plan, and so I am well-acquainted with him. However, I feel like I will need more than an online training plan to train for a marathon; I could feel general points of weakness in my body (like, my left knee and left inside ankle) when running the half marathon and am looking for a book that would have specific strength and crosstraining information to help with my training.

I mean, I feel like I could just go out and start the 18 week marathon program and I would finish the marathon, but it wouldn’t be my *best* marathon, if you know what I mean.

Has anyone read any good books on marathon training? I am particularly aware of “Marathoning for Mortals” and Hal Higdon’s “Marathon” but can’t any marathon training books in my local bookstore and would like to hear from runners who have used them before I order them online. I am also aware that finding a running club in my area is also probably a good idea, but I am having trouble tracking down a club that runs at an intermediate level – all the clubs in our area seem to either be really beginner or really “and then on Sunday we’re going to go on a 24 mile trail run!”… and I don’t fit into either category.

Any suggestions?

Answer
Though perhaps a bit more than what you’re looking for, Advanced Marathoning by Pfitzinger is one you’ll probably get around to reading eventually if you do more than one marathon. It’s intended for those trying to do their “best” marathon or who are concerned about time, as opposed to those primarily going for completion.

For your first marathon, you really probably should be going for completion, however, to ensure you enjoy the experience and know what you’re getting into. It also leaves room for improvement. The Non-Runner’s Marathon Trainer can help with training there (and you don’t need to be an utter non-runner for it), but that might be too little for you.

Since you have a year, I’d actually recommend subscribing to Runner’s World Magazine, or at least browsing articles on their site. It’s something like $12 for a year’s subscription, I think, and it would help you with a bigger variety of issues. You can also go through all issues from 2006-2008 for free at:

http://books.google.com/books?id=O8gDAAAAMBAJ&source=gbs_summary_s&cad=0#all_issues_anchor

For intermediate level running, you might do better finding a smaller group of one or two people rather than a larger one. You might try looking for people via meetup.com. You also might want to see if there are splinter groups that come off from some of the other clubs, or simply see if you bump into someone who runs the same route you do anyway. Lots of beginners like groups to keep them motivated and help them learn, and lots of advanced folk like other die-hards like them who help push them and help them learn on the upper end. It’s not unusual for those in the middle to go it alone or just grab one or two running friends for things though.

You might also want to look into Glover’s books, though they’re more generic running. (But being more generic, they might be more likely to include things like strength training.) You might prefer the Competitive Runner’s Handbook over the Runner’s Handbook since you’re not a beginner.

Other things to look into might be the Ultimate Guide to Weight Training for Running and Sports Nutrition for Endurance Athletes. I’d recommend reading reviews and browsing inside all the above at Amazon to help you decide which ones are what you’re looking for.

I’d think Glover’s Competitve Runner’s Handbook and Pfitzinger’s Advanced Marathoning would ensure you have your bases covered, but would really suggest looking into Runner’s World, and perhaps Sports Nutrition for Endurance Athletes as well.

As it starts to get warmer here in Houston, TX, more and more runners come out of hibernation, we forget to lather up the sunscreen and just go out for a nice run. But runners beware! There has been a correlation linking runners with a higher risk of skin problems, including carcinoma, due to their prolonged exposure outdoors and the effect it has on the immune system. Also, sweat plays a factor as it makes the skin more vulnerable to UV rays. Before going out for a run, protect your skin by applying some sunscreen with a minimum SPF 15 to your skin. You should get a waterproof or sweat-resistant lotion too. This will help continue the protection as you perspire and stop the lotion from coming off. The higher the SPF the longer you can stay outdoors to run. Also along with a minimum SPF 15 sunscreen that is waterproof, you also want to double check that it protects against both UVA and UVB rays to ensure your skin’s total protection.

The other bad habit runners tend to have is not getting enough sleep. Many runners are active individuals who have busy lives, but we all need to make sure we get enough sleep. Sleep helps to restore our body and restore tissue that we broke down as we run. Without enough sleep, our bodies tend to feel groggier the next day. Sufficient sleep will allow us to be rejuvenated for our next run.

There is no magic number of hours of sleep, per se. Runners who are more active and accrue high mileage usually benefit from longer hours of sleep than those who are weekend warriors. The amount of sleep that you need is dependent on your lifestyle and how your body functions. In order to get the right number of hours you will need to experiment with what your body needs.

As runners, we need to take care of our bodies because of our physical exertion and respect our bodies’ need for adequate sleep. We also need to make sure we protect our bodies from the hot summer sun by applying sunscreen that will resist our sweat and which blocks both UVA and UVB rays. By dropping these bad habits and doing what is right for our bodies, we will be less susceptible to injury and disease.

——

Dr. Andrew Schneider is a podiatrist in private practice in Houston, TX. He is dedicated to maintaining the health and safety of the feet of athletes and return them to their sport as soon as possible after injury. For more information about foot health in sports, informative videos, and to order Dr. Schneider’s FREE book, visit his website and his blog “The Houston Running Chronicles”
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what is a good work out/diet plan good for me? (question for body building and diet experts)?

ok so im 16 years old turning 17 this year, and im kinda fat, like only in my stomach and upper side of the legs, but not that fat, i also got a little bit of man boobs i wanna get rid of, my arms or neck aren’t fat, as a matter of fact i have a kinda ripped back.

so summer vacation is about to start, and i want to body build this 2 months and a half i got left, i want to be slimmer, hopefully have a six pack or at least a four pack, (or just slim) bigger biceps and triceps, a stronger and bigger chest, bigger shoulders, and the muscles one has between the neck and the shoulders (forgot the name).

also i want to be healthier, because this year to be honest i have been eating a lot of junk food like mickey d’s and that kinda stuff.

and last but not least, i wanna have more stamina, because i am a REALLY fast runner (my friends even call me speedy gonzales), but i can’t run for too long because i get really exhausted and it takes me like 3 minutes to catch back my breath…

so my question is: what is a good work out AND diet schedule?? like what foods do i eat and how often, what workouts i should do, and stuff like that.

please whoever gives me a good enough answer gets 10 points!!

Answer
First off- you shouldn’t have to give people a reward for trying to help you out.

All of your goals are completely reasonable, so long as you have the drive and stick with it. I see people day in and day out who WANT to change and start to, but then give up because progress is too slow and they don’t have patience. So have patience and stick it out, you’ll be happy you did.

Ok, on to your answers.

For everything you are doing, you are going to have to get your diet in check first. Start writing down everything you eat and how many calories/protein it has in it. I would suggest to start off on a 2300 calorie diet and consume at least 1.4 grams of protein per body pound. Add a multivitamin in there and you should be set.

Start getting into the habit of waking up early and run/jog before breakfast. 1 hour of cardio/ 3 days a week, should do wonders for your stamina.
You need to do a good stretching after you run as well.

Later in the day is when your resistance (weight) training comes into place. You need to vary your workouts like so:

Mon – Abs/shoulders/upper and lower back
Tues – Chest/ forearm/ bicep/ tricep
Wed – Legs

Then let your body rest till you are ready to do this again. Your muscles should NOT be sore when you work them out again, let them rest properly. When you get more advanced your training schedule will look something like this:

Mon – Abs/shoulders/upper and lower back –till failure
Tues – Chest/ forearm/ bicep/ tricep — till failure
Wed – Legs — till failure
Thurs – Abs/ Shoulders/ Upper and lower back – 8-12 reps/ 4 sets
Fri – Chest/ forearm/ bicep/ tricep – 8-12 reps/ 4sets
Sat – Legs – 8-12 reps/ 4 sets

You should shoot for eating at least every 4 hours. Try for 3 though. Get some protein in your body a half hour before your resistance training, and 15-30 mins. after as well. Remember to never consumer more than 50 grams of protein at once, your body can’t process more than this. And stop eating fast food!!!