Footstrike – Should You Worry About It?

Are you a heel striker? Most likely. Perhaps you connect with the ground with the entire foot at once (mid-foot)? Or maybe you're one of the few that land with the ball of the foot first (forefoot)?

Does it even matter?

Yes and no. It depends. Hopefully by now you know there are no absolutes with this stuff. (Run the other way if someone preaches one way for everyone) Here are two things to think about regarding footstrike. As you consider these points, keep in mind that everyone is different and arrives at a running with their own unique set of history, movement patterns, skill, strength, endurance, etc.

Land With Your Foot Beneath The Body

Regardless of exactly which part of your foot hits the ground first, you need to position your leg in such a way that it will absorb impact efficiently AND not slow you down. For teaching purposes I'll typically cue someone to simply put their foot down “earlier”. Sprinters think of stepping “over and down” and I like that for distance runners, too, with less emphasis on “over” and more on “down”.

A quick way to determine if you're overstriding is to have someone take a picture of your stride. Notice the angle of your shin as your foot makes initial contact with the ground. The closer that shin is to vertical, the better the body can tolerate load and dissipate force throughout your body. A locked out knee is not a good shock absorber!

Make Sure Your Foot Is Relaxed Before Impact

Toes pointed, calf tensed, braced for impact. THIS is the most common error I encounter during my comprehensive running assessment when I'm working with someone who's attempted to “change their stride”. Prancing = no bueno.

If your calf is already tensed before it hits the ground, you'll have a few issues.

First, you can't take advantage of the natural stretch reflex of your achilles' tendon. You've got to allow the tendon to relax and lengthen fully so that it can then recoil and provide you with some 'free' power.

Second, since you aren't taking advantage of that stretch reflex, you are relying on the calf muscle to contract incredibly forcefully in order to prevent the heel from hitting the ground. This is very inefficient!

Third, since you've got limited stretch reflex and lots of muscle tension going on, you'll also wonder why your calves are incredible SORE. I'm betting that's starting to make some sense now ;-)

Changing your footstrike is a delicate act.

It's just one aspect of the puzzle and I'd say that there are bigger fish to fry in terms of improving your running form. If you're not doing things correctly you can easily get hurt.

Work on Cadence First

Before worrying about changing your footstrike, try optimizing your cadence. Your footstrike will change subtly but you may not even notice that. You may, however, notice that your knee hip, or back pain does feel better!

Identify your current running cadence (how many strides per minute you take) by counting your steps for 20 seconds and multiplying by 3.

The average person should be in the 170-180 range. If you're lower than that (and you're not 6'6”), try adding 5% to your number and work on making that feel normal. This will take a few weeks and can be best implemented by doing increasingly longer intervals at the faster cadence.

Start with only 100m and add on only if you can maintain your form and match your stride to the beat. You can use a metronome app on your smartphone or check out jog.fm to find music that has the right tempo for you. This song has a beats per minute of 180!

http://www.youtube.com/watch?v=gEmJ-VWPDM4

Got A Complex About Carbs?

Introducing my friend Kerri Heckert, a Clinical Dietician at the Children's Hospital of Philadelphia, personal trainer and yoga instructor. We thought it was time for a primer on “Carbs”. Everyone seems to have an opinion and she's agreed to write a guest post for me to give everyone a solid starting point (ya know, based on science, not Access Hollywood) from which they can make smarter food choices. Without further ado, here's Kerri!

Carbs: Not Good or Bad, Just Essential

Carbohydrates have been deemed both the hero and the villain when it comes to nutrition goal-setting. You’ve been told to fill up on whole grains to lose weight, but also to go grain-free to drop a few pounds. As a runner, you’ve carb loaded to maximize glycogen stores, but you may have considered cutting out grains or gluten for a variety of health reasons. With so many media messages, research studies and testimonials bombarding you daily, where do you find the truth?

What Are Carbs Exactly?

Carbohydrates are one of the three macronutrients that make up the human diet (fat and protein are the other two). Carbs are your body’s preferred source of energy. You’ll find them in fruits, vegetables, dairy, bread, pasta, rice, baked goods, candy, nuts, beans and juice. The 2010 Dietary Guidelines for Americans recommend that half of all your grains should be whole grains (100% whole wheat, barley, etc.) The Guidelines also recommend increasing your intake of fruits, vegetables and fat-free or low-fat dairy – all of which have carbohydrates. The Guidelines do recommend limiting intake of added sugars and refined grains.

Refined grains have been stripped of their nutritional value during processing. They are digested quickly and can spike blood sugar without maintaining fullness. Whole grain products improve satiety, control blood sugar and regulate bowel movements because of their high fiber content. They are also rich in a variety of vitamins and minerals.  However, when might a low-fiber, easily digestible carbohydrate food be ideal for a runner? Right before or during a race! Your body would much prefer an immediate source of energy (glucose) without having to digest a whole lot of fiber to get to it. Think: sports drinks, chews and gels.

Making Half Your Plate Carbs: A Good Place To Start

Carbohydrates should make up approximately 50-60% of an athlete’s diet. Substantial energy stores must be available to support movement over an extended period of time. Glycogen is the storage form of glucose, and it’s housed mainly in your muscles and liver. Approximately 50-60% of energy during 1-4 hours of continuous exercise at 70% maximum capacity is derived from carbohydrates, and the rest comes from fat. The percentage tips more proficiently towards fat utilization with slower paced aerobic training.

The Academy of Nutrition and Dietetics and the American College of Sports Medicine recommend 6-10 grams of carbohydrate per kilogram of body weight per day. Exact recommendations vary depending on what point you are at in your training, your daily/weekly mileage and your level of training intensity. See a Registered Dietitian who has experience with sports nutrition to develop a meal plan and recommendations that work best for you, your sport and your goals. (<--- KEY statement)

Sustained Periods of Low Carb = A Big Ol' FAIL

During digestion, the sugars and starches in carbohydrates are broken down into glucose. As blood glucose levels rise, insulin, a transport protein, is released. Insulin escorts glucose into cells where it is converted to energy. The rationale behind low carb diets is that without carbohydrates, the cells will not release insulin, preventing utilization of glucose for energy, thus forcing the body to rely on body fat for fuel. People tend to drop pounds quickly on low-carb diets as their body breaks down glycogen to provide much-needed glucose for energy, and with the glycogen goes water.

Of course, it's a hard diet to sustain and some of the side effects of low carb diets are constipation from lack of fiber, ketosis leading to nausea, dehydration and bad breath as well as nutrient deficiencies. Gross.

As carbohydrates are reintroduced to the diet, hydration improves and water weight will return. Studies have shown that low-carb diet weight loss is actually due to overall calorie deficit rather than elimination of carbohydrates.

Studies have shown that carbohydrate restriction is “detrimental” to athletic performance and that overall inadequate energy intake impedes performance and negates the benefits of training. A body running low on carbohydrate will turn to protein for energy, so protein synthesis (muscle growth and strength) is halted. Very low calorie diets cause muscle loss and decreased strength and endurance. Without adequate energy intake, metabolic rate slows and immune, endocrine and musculoskeletal functions are compromised, prolonging recovery.

So in summary, fuel up! Eat the right kinds of carbs [minimally processed] as part of a nutritious, balanced diet that includes foods from all the different food groups. Eat sufficient calories to fuel the activity you ask your body to perform, and use the best gasoline you can!

Further questions for Kerri? Ask her here or connect with her on LinkedIn here.

References

http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf

http://www.foodmatters.tv/articles-1/why-refined-grains-are-harmful

Links:

Precision Nutrition - Carb Controversy: Why Low-carb Diets Have Got it All Wrong

AND and ACSM Position Stand on Sports Nutrition:

http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx

Whole grains:

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf

4 Articles You Should Read [2/27/14]

Today I've got a variety of articles I'd like to share and think you'll enjoy. Key Workout(s) For The LOVE Run

I wrote this piece last fall, but you might want to revisit it if you're running a half marathon (or even Broad Street). You'll have much more confidence in your pacing and gain race specific fitness after doing these sessions!

CRAZY Drama at USA Indoor Track Championships

Wow, when a elite coach as prominent as Alberto Salazar has to be physically restrained from another pro coach you know something's up. As a passionate fan of the sport, this weekend was truly unsettling and highlighted just how corrupt/unfair things can get when you've got one company (Nike) funding nearly half of the operating budget of the sport's governing body (USATF).

How To Calculate and Predict When You'll Hit the Wall During a Marathon

Well, that might be handy! Most of us are used to just guessing or going by trial and (lots of agonizing) error when it comes to fueling for a marathon. Further, I think it's more common to over-fuel, especially if you've trained well.

Print Out This Fruit and Veggie Cheat Sheet

Want a simple way to figure out if you're actually eating enough of the good stuff? It's as simple as red, yellow, green, purple, and white (<---white). Most of us either know we don't eat enough fruits/veggies or we think we eat more than we actually are. This awesome chart makes it easy to track. Plus, you'll learn about the health benefits of each color.