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

Functional Running

Drew Deppen BSc

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

Heel Strike

Good Heel Strike Bad Heel Strike

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

Sustainable vs Performance Running Is there really a difference?

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?

Arch Podographs

Pronation

Cushioned Motion ControlStability

Neutral/Performance

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

Quad and Hip Flexor Active Stretch

Keep Heel Down

Stress Fractures and Shin Spints

Training overload Ankle Flexibilty

Calves are too tight Muscle Activation

Anterior and Posterior Tibialis (shin) exercises

Mechanics

Low Back Pain

Core Stabilization Squats

Single leg squats Step Ups

Dead Bug

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

Thank You

Dr. Nagel and Dekalb Chiropractic Center Any questions?