Running in Central Park was one of the highlights of my trip to the United States.
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April 2010
04/29/2010
04/26/2010
the minimalist approach*
Five Steps to Injury-free Running and Improved Performance
1. ALWAYS ADJUST TRAINING LOAD TO THE FEEDBACK FROM YOUR BODY. If you at anytime feel soreness that occurs during, directly after or the morning after any training session, you must take a step back, assess and build back up. Training soreness in muscles can be acceptable to some degree, but any dull pains, stiffness or irritation near any of your joints or ligaments should be a big, red warning light. Remain relaxed about your plan and never train with pain.
2. IMPROVE BODY FUNCTION. Understand the importance of strength, flexibility and motor control in the ability to execute perfect form. This is probably your most secure shortcut toward injury-free running as you address your specific weak links. Short barefoot runs can be a great way to do this, but specific foot, lower limb, core stabilizer and balance training is a necessary component as well.
3. FIND MINIMAL SHOE SOLUTION THAT WORKS FOR YOU AND AVOID HEAVY TECH SHOES. Your personal history will tell you what you are accustomed to and where you can start in terms of judging your needs for shoes or no shoes. Runners who are used to minimalist shoes will have strong feet, but others should aim at moving away from shoes with too much support and high profile shoes over time, as they might hurt rather than help. Always adjust in gradual steps and look many months—or even years—ahead in your planning. Remember, your connective tissue adapts in upwards of nine-month cycle. If you want to try the barefoot option, expect a long adaptation period before you can perform at your peak in bare feet. Start with one to three minute easy runs and build very slowly from there. If you have anatomical abnormalities in your feet, orthotics can be used, but will not reduce your need for strengthening and balance.
4. REDUCE WEIGHT OF SHOES (AND BODY). Shoes are constantly put through deceleration and acceleration during running. Therefore lowering the mass of shoes is very important for performance and optimal mechanics. Overtime you should aim to run in very light flats or no shoes at all when your are strong enough. The lighter the stronger you are, the better mechanics you have and the more you can work toward minimalist shoes or no shoes at all.
5. WORK ON OPTIMAL FORM. Building optimal body function is the first step, but as you extend your range of motion, become stronger and can control leg and spine alignment whie running, you can start improving your form in the image of running legends such as Haile Gebrselassie. Moving toward high frequency steps, striking on your forefoot under your center of mass while maintaining spine control and upright stable torso could be a few key points to work on, but remember to take it in one step the time. The hard part is the patience.
*(Excerpt from the ‘inside TRIATHLON’ magazine April 2010 vol. 25 issue three. By Torbjorn Sindballe pg. 66)
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