2Why running? Runners are a different breed of athlete Pain, highs, lows, endorphin addicts650,000 people finished a Half Marathon in 2007, a 10% jump from 2006407,000 completed a marathon in 200740% were first timers350 Marathons in 2006Marathon Guide.comRunners miss 5-10% of their workouts due to injuries. 2-3% of injuries force runners to miss some work.Runners world 2008Those moments in stride make it all worth it
3Common Misconceptions Running Stresses Joints?Dean KarnazesRan over 350 miles straightRan mile races in 1 yearRan 50 marathons in 50 daysHow can he do this whenrunning is bad for you?Fastest average Age Groups for marathons 2007Male yrsFemale yrs
4What Causes Injuries? Bad Joints or Bad Form 3 most common reasons Improper Training MethodsAnatomical IssuesBiomechanicsMisalignment of lower extremityShoes and Surfaces
5How to prevent these injuries Train RightVary the workout typesWork on EfficiencyGet the right shoes, Run on more than 1 surfaceRun trailsJohn McDonnell – University of Arkansas42 NCAA championshipsMake each run countKnow when to say whenRest UpHit the GymStay Calm
6Optimum Gait Perfect Form Hip extension Triple Joint Extension Triple Joint FlexionCore ActivationShin perpendicular to groundShould not be able to see all your shoelacesElbows BackSternum forward and upDiaphragm BreathingPull through stride - Hamstrings
8Can you see how important a stable single leg stance PullFallPoseCan you see how important a stable single leg stanceand single leg squat can be for a runner?
9Common Flaws Heel Strike Low back extension Chest breathing Twisting Lack of hip flexibilityChest breathingLack of core stabilityTwistingBouncing up and downQuad dominancePush through strideTwistingHeel Strike
11Low Back Extension Lack of hip flexibility Lack of Core stability If you were to swing a golf club on ice it wouldn’t go farHaving spikes increases the stable baseCore is the stable base of the bodyLower Spine was not designed to extend the legsDiaphragm breathing is the best way to activate the core when running
12Diaphragm Breathing Juan Herrara Mexican running tribe TarahumaraRan the Leadville 100 miles in 17.5 hoursBreathing facilitated by in the nose and out the mouthBreath deep into your coreElevating the rib cage leads to tight neck musclesWasted energy and leads to forward head posture
13Twisting and Bouncing Arms of many runners come across the body Twists the low backWastes energyTo help this run with your hands on your headBouncingOften these runners are using their quads and no enough of their hamstringsWasted energyIncreases the stress on joints
14Sustainable vs Performance Running Is there really a difference?
15Mental Overload How do I implement these in my runs? Efficiency Pick one thing to focus on each workoutMake that thing perfect1 minute perfect4 minutes normalEfficiencyPractice perfectStart slowImplement short intervals of perfect speedIf this were the very last time you could run, would you be in a hurry?
18Nothing in life is free, for long Pronation of the foot and the kinetic muscle chainKnee CrashesHip misalignedPelvis tiltsLow Back extendsFoot becomes too mobile
19Footwear Motion Control Stability The Air Problem Neutral Cushion Low ArchesSevere overpronatorsLarger runnersSupport and durabilityStabilityNormal archesModerate PronatorsSupport and CushioningThe Air ProblemNeutral CushionHigh ArchesBiomechanically EfficientMidfoot strikersPerformance TrainerRacingLighter runners
20So Many choices?? How do I choose the right shoe? Some tips Look at your anatomy and biomechanicsWidth of the footType of footArch heightRunning style – pronator, supinatorWhat kind of running – trails, track, sprints, recreationalPick a good store with knowledgeable staffGood runners are not always knowledgeable on gaitTry on multiple brandsWear the socks you are going to run in when trying on shoesRun in the shoe before you buy itMost stores will let you run around at least insideStick with what works for youWhen in doubt see your physician
21Common Injuries Runners Knee Stress injuries/shin splints IT BandPatella PainStress injuries/shin splintsLow Back PainAnkle SprainPlantar FascitisBunions (Hallux Valgus)
22Runners Knee Hip flexor tightness Hamstring weakness IT Band Quads Hip FlexibilityHamstring weaknessHelps stabilize the knee
23Quad and Hip Flexor Active Stretch Keep Heel Down
24Stress Fractures and Shin Spints Training overloadAnkle FlexibiltyCalves are too tightMuscle ActivationAnterior and Posterior Tibialis (shin) exercisesMechanics
25Low Back Pain Core Stabilization Squats Step Ups Single leg squats Dead Bug
26Ankle Sprains Run on unlevel surfaces Balance Training Trails, grassBalance TrainingSingle Leg squatStability TrainingActivation Exercises
27How can I avoid these? Patience Perfect Practice Run for Pleasure John McDonnell – University of ArkansasMake each run countKnow when to say whenRest UpHit the GymStay Calm
28Thank YouDr. Nagel and Dekalb Chiropractic CenterAny questions?