1. Functional Running
Drew Deppen BSc

2. Why running? Runners are a different breed of athlete
Pain, highs, lows, endorphin addicts
650,000 people finished a Half Marathon in 2007, a 10% jump from 2006
407,000 completed a marathon in 2007
40% were first timers
350 Marathons in 2006
Marathon Guide.com
Runners miss 5-10% of their workouts due to injuries. 2-3% of injuries force runners to miss some work.
Runners world 2008
Those moments in stride make it all worth it

3. Common Misconceptions
Running Stresses Joints?
Dean Karnazes
Ran over 350 miles straight
Ran mile races in 1 year
Ran 50 marathons in 50 days
How can he do this when
running is bad for you?
Fastest average Age Groups for marathons 2007
Male yrs
Female yrs

4. What Causes Injuries? Bad Joints or Bad Form 3 most common reasons
Improper Training Methods
Anatomical Issues
Biomechanics
Misalignment of lower extremity
Shoes and Surfaces

5. How to prevent these injuries
Train Right
Vary the workout types
Work on Efficiency
Get the right shoes, Run on more than 1 surface
Run trails
John McDonnell – University of Arkansas
42 NCAA championships
Make each run count
Know when to say when
Rest Up
Hit the Gym
Stay Calm

6. Optimum Gait Perfect Form Hip extension Triple Joint Extension
Triple Joint Flexion
Core Activation
Shin perpendicular to ground
Should not be able to see all your shoelaces
Elbows Back
Sternum forward and up
Diaphragm Breathing
Pull through stride - Hamstrings

8. Can you see how important a stable single leg stance
Pull
Fall
Pose
Can you see how important a stable single leg stance
and single leg squat can be for a runner?

9. Common Flaws Heel Strike Low back extension Chest breathing Twisting
Lack of hip flexibility
Chest breathing
Lack of core stability
Twisting
Bouncing up and down
Quad dominance
Push through stride
Twisting
Heel Strike

10. Heel Strike
Good Heel Strike
Bad Heel Strike

11. Low Back Extension Lack of hip flexibility Lack of Core stability
If you were to swing a golf club on ice it wouldn’t go far
Having spikes increases the stable base
Core is the stable base of the body
Lower Spine was not designed to extend the legs
Diaphragm breathing is the best way to activate the core when running

12. Diaphragm Breathing Juan Herrara
Mexican running tribe Tarahumara
Ran the Leadville 100 miles in 17.5 hours
Breathing facilitated by in the nose and out the mouth
Breath deep into your core
Elevating the rib cage leads to tight neck muscles
Wasted energy and leads to forward head posture

13. Twisting and Bouncing Arms of many runners come across the body
Twists the low back
Wastes energy
To help this run with your hands on your head
Bouncing
Often these runners are using their quads and no enough of their hamstrings
Wasted energy
Increases the stress on joints

14. Sustainable vs Performance Running
Is there really a difference?

15. Mental Overload How do I implement these in my runs? Efficiency
Pick one thing to focus on each workout
Make that thing perfect
1 minute perfect
4 minutes normal
Efficiency
Practice perfect
Start slow
Implement short intervals of perfect speed
If this were the very last time you could run, would you be in a hurry?

16. Arch Podographs

17. Pronation
Cushioned
Motion Control
Stability
Neutral/Performance

18. Nothing in life is free, for long
Pronation of the foot and the kinetic muscle chain
Knee Crashes
Hip misaligned
Pelvis tilts
Low Back extends
Foot becomes too mobile

19. Footwear Motion Control Stability The Air Problem Neutral Cushion
Low Arches
Severe overpronators
Larger runners
Support and durability
Stability
Normal arches
Moderate Pronators
Support and Cushioning
The Air Problem
Neutral Cushion
High Arches
Biomechanically Efficient
Midfoot strikers
Performance Trainer
Racing
Lighter runners

20. So Many choices?? How do I choose the right shoe? Some tips
Look at your anatomy and biomechanics
Width of the foot
Type of foot
Arch height
Running style – pronator, supinator
What kind of running – trails, track, sprints, recreational
Pick a good store with knowledgeable staff
Good runners are not always knowledgeable on gait
Try on multiple brands
Wear the socks you are going to run in when trying on shoes
Run in the shoe before you buy it
Most stores will let you run around at least inside
Stick with what works for you
When in doubt see your physician

21. Common Injuries Runners Knee Stress injuries/shin splints
IT Band
Patella Pain
Stress injuries/shin splints
Low Back Pain
Ankle Sprain
Plantar Fascitis
Bunions (Hallux Valgus)

22. Runners Knee Hip flexor tightness Hamstring weakness IT Band Quads
Hip Flexibility
Hamstring weakness
Helps stabilize the knee

23. Quad and Hip Flexor Active Stretch
Keep Heel Down

24. Stress Fractures and Shin Spints
Training overload
Ankle Flexibilty
Calves are too tight
Muscle Activation
Anterior and Posterior Tibialis (shin) exercises
Mechanics

25. Low Back Pain Core Stabilization Squats Step Ups Single leg squats
Dead Bug

26. Ankle Sprains Run on unlevel surfaces Balance Training
Trails, grass
Balance Training
Single Leg squat
Stability Training
Activation Exercises

27. How can I avoid these? Patience Perfect Practice Run for Pleasure
John McDonnell – University of Arkansas
Make each run count
Know when to say when
Rest Up
Hit the Gym
Stay Calm

28. Thank You
Dr. Nagel and Dekalb Chiropractic Center
Any questions?