1. Adam McGinnis Fox Trot Runners, Inc. Untying the Knot: Deciphering the run specialty jargon

2. Bones of the Foot

3. Neutral (Normal) Pronation Most ideal for heel strike gait Strike laterally, roll medially, toe off Even loading of metatarsals, arch absorbs energy

4. Over Pronation Extremely common, roughly 80% Too much of a “good thing” Still benefit from energy absorption with excess leg/ankle twisting Cause of common injuries (IT-Band, P. Fasciitis, etc.) Low arches/flat feet are common, not a rule

5. Underpronation (Supination) Very uncommon, roughly 5% Strike laterally, uneven loading towards 5 th metatarsal Opposite of overpronation Instead of flimsy, foot is very rigid Very poor energy absorption and transfer Tend to be “bow legged”

7. Neutral Cushioned It is what it says Neutral pronators (Normal-High Arch) Little arch support, made for efficient runners with no need for corrective posting

8. Moderate Stability Over pronators (Low Arches- Flat Feet) Medial posting, dense foam 20-25% firmer than midsole Firmer than neutral cushioned Heavier runners

9. Motion Control Rigid, stable, generally well cushioned Very heavy over pronators Heavier Runners, older runners and recovering from injury

10. Matching Foot with Shoe  Neutral Cushioned Moderate Stability  Motion Control  Normal Pronation  Supination (Underpronation) Overpronation  Heavy Overpronation

11. Minimalist Footwear Closer to the ground, much less padding Lower “Drop” footwear “Drop”- height difference from heel to toe 10mm-12mm drop standard 4mm-0mm drop in minimalist

12. Float or Feel?

13. Main Differences No pronounced heal Allows for more efficient running: Forefoot Strike Body in natural stance Wider Toe Box Allows feet to splay Builds strength in feet Feet do the work

14. Midfoot or Forefoot Strike “Natural” gait cycle does not include a heel strike Feet stay under the body instead of overstriding ( Courtesy: Newton Running)

15. Transitioning Do it SLOWLY Accessing different muscles 10% of mileage Rule of thumb: Start with a mile Allow time to transition, don’t get discouraged

16. Starting Your Running Career Again, take it slow “Too much, too soon” = Injured Have a plan Couch to 5K, Hal Higdon, Run/Walk Stick to the plan! Strength Train REST Nutrition: 10%/90%

17. Most Importantly….

18. Triathlon

19. What’s involved?

20. Swimming

21. Biking

22. Running

23. Training…

24. Distances and Local Races Late May – Martinsburg – 200 Meter Swim, 9 Mile Bike, 5K Run August – Canoe Creek – ½ Mile open water swim, 13 Mile Bike, 5K Run