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More efficient running style

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Canute Jan 2014 3:36pm, 6 Jan 2014 851 posts	Quote Pin Canute Cerotonia, Thanks for your comment, and FR, thanks for your feedback. As discussed in my blog, I think the evidence shows that muscle damage is at least as important as glycogen depletion in causing slowing in the second half of a marathon, and this has not received enough attention when planning marathon training. FR, maybe your loss of bounce was an indicator of the type of damage that Del Coso observed in his study. I would be interested to know whether your muscle strength is reduced today, but unless you did strength assessment before the race, it would be difficult to tell. Most of the studies do show a significant loss of strength that persists for several days after a marathon. (This can be shown by assessing either jump height or maximum voluntary isometric contraction). The next question (which I will address in my next blog post) is the relative contribution of mechanical and metabolic factors to the muscle damage. It is probable that both types of factor matter. The really big question is what training strategies are most helpful. I will address that in the subsequent blog post – but again the evidence suggests that a well-balanced marathon program includes both long slow running and sprinting.
Canute Jan 2014 11:31pm, 18 Jan 2014 855 posts	Quote Pin Canute bjsm.bmj.com Transitioning to Nike Free 3.0v2 is associated with significantly increased risk of injury over a 12 week training program, compared with NikePegasus. Vibram FF is associated with non-significantly greater risk compared with Pegasus. Injury rate: Nike Pegasus, 4/32; Nike Free 3.0v2, 12/32; VFF bikila 7/35 VFF is associated with greater calf/shin pain (expected during a 12 week transition)
Boab Jan 2014 7:06am, 19 Jan 2014 7,435 posts	Quote Pin Boab Goes some way to proving that the transition period to minimal footwear (if that is the goal) should be gradual and those seeking minimal running should undestand that it does not suit everyone. Sometimes people seek the minimal label more than the running itself. I speak from experience here. Running is a journey(cliche, i know) and within that a series of experiences. I've found that I appreciate that more if I think less about what is on my feet and what my feet and body are doing. Canute, I am enjoying your blog, I look forward to the next post.
FenlandRunner Jan 2014 10:34am, 19 Jan 2014 304 posts	Quote Pin FenlandRunner Spot on, Boab Until injuring my ribs the whole 'kinectic chain' has been brought into sharp focus. The whole body is required for locomotion which means to me that core work is essential.
Jhuff Jan 2014 4:12pm, 20 Jan 2014 3,733 posts	Quote Pin Jhuff Clearly it means there should be only one shoe on the planet!! THE PEGASUS
Canute Jan 2014 10:24pm, 20 Jan 2014 856 posts	Quote Pin Canute Jeremy, Maybe it would be premature to award the prize to Pegasus when they did not even include HOKAs in the study More seriously, in my eyes this study is a modest addition to the accumulating body of evidence indicating that shoes do make a difference to injury risk but simplistic rules that say that everyone should go minimalist or everyone should use cushioned shoes are probably too simplistic. Furthermore, transitions are particularly risky. Unless there is a clear need to change, most runners are probably better advised to focus on getting fit rather than changing shoes (as I think Boab implied).
FenlandRunner Jan 2014 1:02pm, 26 Jan 2014 386 posts	Quote Pin FenlandRunner Self analysis followed by a question! SA: Over the years I believe my running style has changed from a pusher to a puller. Question: When you 'push' hip extension will naturally follow. With a 'pull' am I missing out on the extra pace derived from the extension? And BTW anybody who suggests the whole body isn't involved when running has never had a rib injury!
Canute Jan 2014 2:19pm, 26 Jan 2014 858 posts	Quote Pin Canute I think that evidence such as that from Weyandt’s famous study showing the faster runners pushdown and back harder against the ground, confirms that pushing is necessary for fast running. However, the timing of the push has to be exquisitely precise. Perhaps elite sprinters such as Usain Bolt can achieve this by conscious pushing. However for many of us, the best strategy might be focussing on the goal getting off stance quickly, without trying to consciously micro-manage the push. As an illustration, for most of us, simply focussing visual attention on a target such as a moving tennis ball increases the chance that we will time the hit well, whereas trying to consciously control the sequence of muscle contractions produces disruptive delay. Although it is in fact impossible for a pull to get us off the ground (that would be life lifting oneself by ones own shoe laces) the image of pulling the foot quickly towards the butt smartlly might encourage the brain to execute an automatic motor sequence that gets us airborne quickly, provided we have enough muscle power. So the conclusion might be to use drills and strengthening exercises to create the power required to get off stance quickly but when actually running, focus of pulling the foot smartly upwards, and let the non-conscious brain organize the push. I hope the rib pain is resolving
FenlandRunner Jan 2014 3:03pm, 26 Jan 2014 388 posts	Quote Pin FenlandRunner Thanks Canute, I always value a well thought out response The ribs are getting better and exceeding my estimation on progress, the 2-3 weeks seem to be slightly over estimating my exact case
Garfield Jan 2014 5:11pm, 26 Jan 2014 4,207 posts	Quote Pin Garfield I ran with cracked ribs after a face plant a few years ago...initially it hurt but I got used to it. Fortunately I didn't have any races coming up so mileage wasn't high at that time.