FitSugar

Reese Witherspoon Strikes Midfoot

FitSugar — Tue, 16 Jun 2009 14:55:00 -0700

We have seen a many photos recently of Reese Witherspoon playing softball, and it looks like she will be running in her upcoming film, too.

It's nice to have a job that keeps you active. It also looks Reese is midfoot striker, which is good running technique. Although unnatural for some folks (like me), striking the ground with your midfoot provides greater shock absorption than heel striking, and it puts less strain on your calf muscle and Achilles tendon. A couple of years ago, I changed my foot strike and it has kept shin splints at bay. On another technical note, Reese could use a little more control in her arm swing to keep them moving more in the front back direction than swinging side to side.

To see which running celeb is a heel striker and why she should consider altering her gait, read more.

Jessica Biel is no slouch when it comes to fitness, but as sugar user syako pointed out, Jess is a heel striker. While we may be singling her out here, many people are. It feels natural for most people, especially since most of us wear very padded shoes when running. Hitting the pavement with your heel can puts you at greater risk for injury, especially to your knees. This gait pattern also sets you up for shin splints and hamstring injuries.

Do you run? Do you know where your foot strikes?

INF Daily and Bauer-Griffin Online

There Really Is Not One Right Way to Run

FitSugar — Wed, 27 Aug 2008 11:00:00 -0700

When it comes to endurance, long-distance running as opposed to sprinting short distances like Jamaican gold medalist and record breaker Usain Bolt (100m, 200m), there is not just one way to run.

There are many techniques out there and almost as many variations as there are runners. When watching the men's marathon (yes, I watched the men's marathon, which I guess establishes me as a running geek even if my weekly mileage doesn't), I kept using my DVR to pause the action and try to figure out where these elite runners strike: heel, midfoot, or toe. The answer is all three. The same goes for arm motion and torso placement - the variations are endless. I have been experimenting with where my foot strikes and I shared this information with a running-shoe specialist. I was surprised to hear him say that I would just be trading one type of injury for another as I transitioned from heel strike to hitting the pavement with my midfoot. Ahhhh, I thought, so there really isn't one way to run.

The New York Times broke down some of the pros and cons of different running patterns and for the highlights just read more.

Toe running: Running on just the forefoot means the calves absorb the shock of the impact. Calf-strengthening exercises are recommended and this style adds wear and tear on the Achilles tendon.
Heel striking: American marathoner Deena Kastor is a heel-to-toe runner, and in this style of running a shoe that has a soft midsole can create a loss of power in the stride.
Control: No matter what part of the foot hits the ground first, it is how hard the foot hits that matters. The foot should be controlled into the ground, not slammed.
Stride length: Most runners naturally fall into their most efficient stride length.
Arm carriage: The running efficiency of runners tested with their arms tied behind barely changed, so swing your arms as you may!

Runners with smooth, graceful running win races. Runners with bobbing heads win races. Runners who hold their elbows out like they are doing the funky chicken win races. The take-home message for me, a runner who hopes to keep on running rather than win gold, is to do just that - keep on running and not sweat the small stuff (pun intended).

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Run Barefoot and Avoid Running Injuries?

FitSugar — Wed, 07 Oct 2009 10:00:04 -0700

The idea of running barefoot seems like some new age, hippie movement to get people to be free in their bare skin. Or some eco-friendly push to persuade people to forgo sneakers so they don't end up in landfills. Although the freedom and environmental arguments for barefoot running are valid, Christopher McDougall, author of the best-selling book Born to Run, believes running without sneakers could be the answer to preventing shin splints, knee pain, and other running injuries.

After suffering many an injury himself, he set out with the question, "Why does my foot hurt?" In his journey to answer that question, he discovered the Tarahumara Indians of Mexico’s Copper Canyons. They run hundreds of miles at a time with only thin, homemade sandals on their feet, and don't suffer any of the injuries that the rest of us runners do. After running with them, he realized the secret was ditching his sneaks, and since then, he's been injury-free. McDougall believes today's high-tech sneakers "warp our natural stride, encourage bad form, and lead to injuries."

To hear more about barefoot running, keep reading

Gear Review: Cell Voltra Running Shoe by Puma

FitSugar — Wed, 05 Aug 2009 03:30:17 -0700

I just took Puma's new running shoe, the Cell Voltra ($100), out for a test run.

The first thing I noticed was that the shoe is incredibly light. Being the curious sort, I put it on my digital kitchen scale to weight it. One shoe clocks in at 10.75 ounces - an ounce lighter than my Under Armour running sneaks.

The Cell Voltras capitalize on Puma's 10CELL technology used for building soles. Essentially, it's a layer system designed to create cushion and shock absorption as well as rebound. To see what I thought of these sneakers, just read more.

When I wore these shoes for strength-training workouts, to break them in a bit before wearing them on a run, I liked them. The front of the shoe felt thin, so I could really get a sense of the floor. The heel is nice and stiff, which seemed to provide support. But when I wore them running, I didn't feel like there was enough cushion on the ball of my feet since I strike mostly toward the front of my mid-foot. I felt like I was practically running barefoot. The insole was rather thin too, so my feet felt vulnerable. I think if you're a heel striker, this shoe might work for you, since the heel is stiff. I will definitely use this shoe for strength training and plyometrics, but not for running. Style-wise, I like how the shoe upper looks like a classic Puma - simple, with a flash of silver.

You can find these shoes at Finish Line.

Does anyone out there wear Pumas for running? Share your thoughts on your sneakers below.

View 4 Photos ›

Learn to Love: Running Downhill

FitSugar — Fri, 17 Jul 2009 14:30:00 -0700

It has taken me considerably longer to reconcile my negative feelings of running downhill with the power I feel running up the other side. Unlike biking down a descent where gravity pulls you along, running downhill is work and it's hard on your quads and knees. In my neck of the woods though, it's difficult to find a flat run so I've had to cultivate a love of running downhill. If you live amongst hills or are participating in a footrace anytime soon, I urge you to learn to love running downhill, too, or at least practice some good technique.

Here's one thing to change about how you approach running downhill.

Don't lean back. Allow gravity to pull you downhill. Imagine that your body is perpendicular to the hill. Yep - lean your whole body forward, and don't break at the waist.

To learn more tips keep reading

Running Debate: Where Your Foot Should Strike

FitSugar — Wed, 01 Apr 2009 10:00:00 -0700

Whether you're new to running or have been running for years, you want to do all you can to prevent foot pain, pulled muscles, shin splints, and runner's knee. Although running may seem like an innate skill we're born with, fine-tuning your technique is essential for avoiding injuries.

Experts may tell you that preventing pain and discomfort is as easy as running "correctly." There's a huge debate about where to land on your foot - the heel (called heel striking), the ball of your foot (also called the midfoot), or the toes (also called forefoot). There are pros and cons to each so to see how they compare, read more.

Foot-strike	Pros	Cons
Heel	Stretches the calf muscles. Feels natural for many people.	Could result in a knee injury, shin splints, or a pulled calf muscle, hamstring, or Achilles tendon. Results in slower-paced running since your heel acts as a brake every time it lands.
Midfoot	Good shock absorption. Less stress on calf muscle and Achilles tendon.	Doesn't come naturally for people.
Toe	Less stress on knees and ankles. Great for running fast.	Results in bouncing up and down more, which uses up energy. Keeps calf muscles contracted, which may cause shin splints. Can lead to plantar fasciitis.

As you can see, there are benefits and disadvantages to all three techniques. If you're noticing pain or discomfort while running, then you may want to pay attention to what part of your foot you land on. The Pose Method and ChiRunning recommend landing on the ball of the foot because it's the most efficient and leads to less injury. With that said, if you're going to make any changes to your running technique, do so gradually to avoid getting hurt.

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Running Explained: Pronation

FitSugar — Tue, 24 Feb 2009 08:00:00 -0800

If you're a runner, it's a must to know what type of pronator you are. Pronation refers to the way your foot rolls when it hits the ground, and there are three types: normal pronation, overpronation, and underpronation (aka supination). Figuring out your running pattern will help you buy the right kind of running shoe, which will not only make running more comfortable, but it can also prevent injury. I have made a chart to help you figure out what is going on with your feet when you're running. Let your personal research begin when you read more.

	Normal Pronation	Overpronation	Underpronation
Description	After the heel strikes, the ankle rolls inward slightly and the foot comes down flat and forms a stable platform for the runner to push off from.	After a heel strike, the ankle rolls about 15 degrees inward as the foot makes contact with the ground. Then the runner pushes off with the big toe.	After the heel strikes, only the outside edge of the foot hits the ground. Then the runner pushes off from the outer toes.
Type of Arch	Usually have normal arches.	Usually have low or flat arches.	Usually have high arches.
Wear on sole of sneaker	Even wear along the heel and front of the foot.	Wear on the heel and inside of forefoot.	Wear on the outside edges.
Recommended Sneaker	Neutral or stability running shoe	Motion control or stability shoe	Neutral running shoe with extra cushioning

So tell me, which type of pronator are you?

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What's the Deal With Chi Running

FitSugar — Mon, 20 Apr 2009 08:00:00 -0700

While it might seem like we were born to run, our sedentary lifestyle and shoe dependence have interfered with our innate ability to run. Ultra-marathoner Danny Dreyer has spent many hours contemplating the physics and physicality of running. From his hands on research he created Chi Running.

Blending the principles of T'ai Chi with forward locomotion, Dreyer has developed (or possibly found again) a technique to make running feel effortless. The principles are simple, allow your body to relax and let gravity pull you forward, and because running in the Chi method helps protect against injury you can hopefully spend your lifetime perfecting and playing with your running form.

Learn the first lesson of the technique when you read more.

The first rule of Chi Running is posture. When your body is aligned, hips over ankles, shoulders over hips, neck long with a relaxed chin, gravity can pull you forward - all you have to do is control the fall that accompanies each footstep. To help maintain your posture in motion, you have to engage your low abs. When you run, the abs two inches below your navel should be taut keeping your pelvis from shifting side to side. Since running is about forward motion, you don't want to waste any energy in other directions. The other keystone to this technique is striking the ground with your mid-foot, rather than your toe or your heel. By making contact with the ground with your mid-foot, you have much less force impacting the joints of your legs.

Putting these elements into practice helps you become more efficient, so you waste less energy and are less prone to injury - two major pluses in my book. Dreyer wants to keep runners running and wants to help them love this sport. Chi Running is like a moving meditation and a mind body activity. To learn more you can take a workshop with Danny or certified Chi Running instructor. You can also take advantage of many educational media on Chi Running from books to CDs.

I am taking a Chi Running workshop soon and will definitely have more to share on the subject soon. Anyone out there a Chi Runner? Tell me more in the comments section below.

You Asked: My Toes Go Numb on the Elliptical?

FitSugar — Thu, 12 Mar 2009 05:50:00 -0700

Hey FitSugar,
When I use the elliptical machine, my toes go numb at about the 10-minute mark of my half-hour workout. Could this be caused be my stance? Or possibly my shoes? I don't get the same sensation when I ride a stationary bike or run outside. Help!
- Walking on Egg Shells

You are not alone in experiencing this problem, and fortunately there are a few easy fixes for bringing sensation back to your numb toes. To learn my suggestions, read more.

I think the problems could be both shoe- and stance-related, so I would approach the issue with changes to both. First, try loosening the laces on your sneakers to give your toes some wiggle room. Experiment with loosening the lower laces, closer to your toes, while keeping the laces tight near the top to maintain arch support. You also want to make sure your shoes are sized correctly. My toes used to go numb when I ran, and after getting fitted by an experienced runner at my local running store, I moved up a half size in my sneaks and opted for a wide shoe. What a difference! My toes no longer go numb. I wholeheartedly recommend getting fitted by someone who knows athletic shoes to ensure that your sneakers fit properly.

As for stance, don't work out just on your toes. It is easy to focus all your weight onto your toes when using the elliptical. This pressure on the front of your foot can disrupt blood flow to your toes. Your foot should roll through each step, heel striking first, roll through the middle, and push off with the toes. Try alternating where you focus the pressure of your foot when on the elliptical and press through your toes for two minutes, then focus on keeping your heel down for the next two. Additionally, pressing primarily with your toes will work the front of your thigh more while pressing through the heel will fire up the back of your leg. So revamping your chance will affect more than your toes.

If you try these solutions and your toes are still going numb, make an appointment with your doc or a podiatrist since it may be something more serious than too small shoes.

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You Asked: Running and Shin Splints?

FitSugar — Mon, 22 Sep 2008 10:00:00 -0700

You're asking and I'm answering . . .

Hi Fit,
I was wondering if you could help me with my running issue. I started running a few months ago, usually 10 to 20 minutes every other day or so. However for the last two months, I had to stop after running for less than five minutes because of horrible shin splints.

I'm not sure what to do; I never had that problem before and it suddenly happened without explanation. My running shoes are almost new, I do the same stretches, follow the same running route, don't run very fast. I had to completely stop running and I really miss it!

Many thanks in advance for your help,
- Shin Splints Be Gone

Shin splints can be just horrible and really throw a wrench into any running program. To see my advice on this issue, just read more.

According to the FitSugar Health Guide shin splints are small tears in the area where the lower leg muscle attaches to the tibia, aka the shin bone. The good news is that even though there are four types of shin splints, none are considered to be a serious injury. Just a pain in the shin. These tears are caused from overuse, especially after periods of inactivity. In runners, shin splints often occur because the calf muscle becomes stronger than the tibialis anterior, the muscle on the outside of the shin. Strengthening this muscle can help prevent shin splints. Heel walks will strengthen this muscle as will toe raises while leaning against a wall. Do these exercises in conjunction with stretching your calves everyday even if you don't run, as well as feet and ankles. I think you should begin a strengthening/stretching regimen before you begin running again, for at least two weeks.

You have done the right thing by taking time off to let the shin splints heal. It can take up to a month for the muscle tears to repair. Icing the sore area can help too. And over the counter pain medication will also help with the pain. Shin splints can turn into stress fractures, so if you are experiencing no relief, definitely make an appointment with your doctor.

While you are waiting for your calves to heal, walking is a great way to strengthen your legs and prepare them for the pounding of running. Walking and running downhill can exacerbate the shin splints, so avoid walking down steep inclines. Also, running with a heavy heel strike can irritate the shin. So it might be worth it to experiment with your gait and try striking with your mid-foot.

Good luck and I hope this helps get you back on the road.

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