Functional Running Drew Deppen BSc. Why running? Runners are a different breed of athlete Pain, highs, lows, endorphin addicts 650,000 people finished.
Post on 16-Dec-2015
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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
Running Stresses Joints? Dean Karnazes
Ran over 350 miles straight Ran 6 -100 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 40-44 yrs Female 35-39 yrs
Common Misconceptions
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?
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
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
PosePull Fall
Can you see how important a stable single leg stanceand single leg squat can be for a runner?
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
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
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
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
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?
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
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
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
Common Injuries
Runners Knee IT Band Patella Pain
Stress injuries/shin splints Low Back Pain Ankle Sprain Plantar Fascitis Bunions (Hallux Valgus)
Runners Knee
Hamstring weakness Helps stabilize the knee
Hip flexor tightness IT Band Quads Hip Flexibility
Stress Fractures and Shin Spints
Training overload Ankle Flexibilty
Calves are too tight Muscle Activation
Anterior and Posterior Tibialis (shin) exercises
Mechanics
Ankle Sprains
Run on unlevel surfaces Trails, grass
Balance Training Single Leg squat Stability Training
Activation Exercises
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
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