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Functional Running Drew Deppen BSc. Why running? Runners are a different breed of athlete  Pain, highs, lows, endorphin addicts 650,000 people finished.

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Presentation on theme: "Functional Running Drew Deppen BSc. Why running? Runners are a different breed of athlete  Pain, highs, lows, endorphin addicts 650,000 people finished."— Presentation transcript:

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 ,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 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 Common Misconceptions

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

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

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8 Pose Pull Fall 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  Lack of hip flexibility Chest breathing  Lack of core stability Twisting Bouncing up and down  Quad dominance Push through stride  Quad dominance Heel Strike Twisting

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?  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  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  Biomechanically Efficient  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  IT Band  Patella Pain Stress injuries/shin splints Low Back Pain Ankle Sprain Plantar Fascitis Bunions (Hallux Valgus)

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

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  Single leg squats Step Ups Dead Bug

26 Ankle Sprains Run on unlevel surfaces  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?


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