The much awaited Melbourne Marathon weekend is done and dusted!  Serious runners would have trained for month

photo courtesy wikimedia commons

to gain enough strength and stamina to complete the 42km  long run. Being informed about the common causes of running injuries and prevention techniques, the top variables in running and barefoot running vs. running with shoes can help a runner train much more effectively for such events.

Cumulative Trauma – The Most Common Cause of Running Injuries

Injuries not only put a halt on training, but also put a damper on the spirits of a runner, especially if they occur close to the date of an event. Although injuries are a part of each and every sport including long distance running, it is possible to predict and prevent most of them. Cumulative trauma is the most common cause of running injuries. Both beginners and experienced runners who suddenly increase the intensity of training can succumb to cumulative injuries.

Many experts believe that the main cause for cumulative injuries is overuse. The chances of injury are much higher when athletes strain already fatigued joints and muscles. This is not uncommon among runners. Bodily tissues are constantly in a state of change. The body can easily recover from minor wear and tear, but when the rate of damage exceeds the speed of repair, tissues weaken and begin to hurt. Weakened tissues are prone to injuries.

Top Variables in Running

The running capacity of an individual is determined by a number of individual variables. Some of the most important factors affecting a runner include speed, terrain and intensity. Running speed is a combined result of muscle mass and strength, flexibility, technique, motor speed and coordination. Speed is important not only for sprinters, but also for long distance runners. Training for the same can be especially helpful for marathon runners while overtaking, accelerating, during short steep climbs and the finishing sprint.

Terrain also plays a very important role in running. Uneven and unstable terrains increase the risk of injuries especially ankle sprain. It is advisable to avoid excessive downhill running as it puts strain on knee joints. Runners are advised to run on different terrains like grass, beach and trail to ensure the strengthening of all the muscles.

Barefoot Running

Barefoot running remains a matter of debate among experts, but the group in its favor seems to be gaining a higher ground. Well-known athletes competing at international levels have proved that barefoot running does not hamper performance even in the long distance events of the topmost levels. Some of the greatest Olympic marathon runners like Abebe Bikila of Ethopia and Zola Budd-Pieterse ofSouth Africawon their gold medals running barefoot. While barefoot running does not hinder performance, there is evidence indicating that running with shoes can actually increase the instance of injuries and bring down performance.

Research on Barefoot Running:

A group of scientists headed by Daniel Liberman have conducted a research on the subject. The researchers studied five groups of runners – habitual bare footers in theUS, habitual shoe wearers in theUS, barefoot and shoe wearing adolescents inKenya, and the individuals who have recently started wearing shoes inKenya. The scientists made the participants of all the groups run barefoot as well as wearing shoes and examined their foot strike pattern, joint angles, loading rate, impact force, and other kinetic and kinematic variables.

Results of the Research:

The results of the study suggest that barefoot runners, even if they have just moved from shoed to bare feet condition, shift their landing point. Also, the ankle is more plantar flexed in case of barefoot runners. These finding are consistent with a number of earlier studies.

However, previous studies have failed to reach a consensus on the effect of bare feet on impact forces. While most studies indicate a decrease, especially during the first impact, others suggest an increase. According to the latest study, going barefoot lowers both the peak impact force and the loading rate. This means that compared to running with shoes, the risk of injury is lower while running barefoot. The paper titled ‘Foot strike patterns and collision forces in habitually barefoot versus shod runners’ can be found in the Nature magazine.

Working up to Barefoot Running: Habitual shoe wearers can start out with 30 minutes of regular barefoot locomotion. This will allow the adaptation of muscles and ligaments, and the thickening of sole. Those who are very apprehensive about going barefoot can replace shoes with vabram – rubber outsoles that mimic barefoot sensation. It is best to begin with a walk and gradually progress to jogging and running. Progressive strengthening ankle and foot exercises facilitate adaptation. Runners can extend the duration of barefoot locomotion after 3-4 week.

The main benefits of running barefoot over running in shoes include reduced risk of ankle sprains, plantar fasciitis and other chronic injuries, and reduced oxygen consumption. ‘Born to Run’, a book written by former war correspondent and journalist Christopher McDougall is highly recommended for all runners. The book will make even the most skeptic runners agree that the key to health, longevity and happiness lies in running long distances barefoot. Bare Feet Society is also a great source of information on the topic.

Pose Running

Some of you may be interested in the Pose running techniques have been developed by Nicholas Romanov. Romanov, who is an international triathlon consultant and scientist fromRussia, has trained a number of professional athletes. Pose techniques focuses on running form and suggests gradual change of posture. The technique promotes posture changes like taking shorter, but more number of strides, landing mid-foot rather than on heel, keeping knees bent and ankle fixed at the same angle, and focusing on foot lift instead of landing. Often, techniques alone are not enough. Biomechanics usually come into play as well.

Importance of Biomechanics in Running

Biomechanics imply the application of techniques and principles from the field of mechanics to the structure and functions of living beings. Good biomechanics or in simple words good form is extremely important in running. Faulty biomechanics are one of the main causes of running injuries. Proper running biomechanics need to be developed just as stamina and speed are developed gradually with training.

Good running biomechanics mean optimum body posture, foot plant and position, stride length and frequency, gait, arm angle, height and swing, hand grip and position as well as proper positioning of hips and buttocks, shoulders, eyes and head. A runner can greatly bring down the occurrence of injuries by ensuring perfect running biomechanics.

Preventing Injuries

The list of running injuries is a long one and includes iliotibial band syndrome (ITB),

runner’s toe, arch and heel pain (plantar fasciitis), runner’s knee, hamstring tears, stress factures, shin splints and Achilles tendinitis. Certain simple measures like stretching regularly, avoiding tight turns, avoiding over exertion, running on softer surfaces, staying hydrated and making use of recovery techniques can help reduce the risk of an injury. Foam rollers are very useful for warm ups, cool downs and especially for rehabilitating injured muscles. Pay attention to the warning signs of an injury – this is the most useful tip that anyone can give a runner.

Excel in Your Run Take-Aways

1: Good Biomechanics

    Make sure you are supple in your ankles, knees and hips.

   Aim to get some movement in your pelvis and lengthen your        iliopsoas.

2: Get Strength and Conditioned for your runs

    If you are a serious amateur hobbyist, include a good set  
    of circuit training to complement your runs.

3: Wear Suitable Footwear

    Select the best footwear that SUITS you and not the other way around!

Resources:

ITB Image Source: runningadvisor.com

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