Here on the internet, I have seen articles on barefoot running, including a recommendation to run 100 miles barefoot, and I have seen recommendations to run on the forefoot or midfoot. I recently have adjusted my running to increase speed and wanted to discuss some of these claims. Before it all, I recommend that you continue what is normal for you!
Forefoot or midfoot running has been said to increase speed of long-distance runners. This is based on a single study that found that 23.7% of runners used a midfoot pattern and that in this study these runners were faster. It is based on the fact that sprinters run on their toes (forefoot running). More recent studies, however, including one by Dr Hamill, a professor of kinesiology at the University of Massachusetts at Amherst, have shown some benefits to each type of running. Rearfoot running, for example, has been shown to be more energy efficient. No significant speed differences were shown, when all other factors were as efficient as possible. My recommendation, therefore, is that you not try to adjust your running pattern to forefoot or midfoot from rearfoot or even to rearfoot from forefoot/midfoot.
Barefoot running is a subject that should be considered carefully. If you walk and run barefoot already, then again I would not recommend you change. If you are thinking about it because of some book or website, please consider the following recommendations from the APMA:
Barefoot running has become an increasing trend, and a possible alternative or training adjunct to running with shoes. While anecdotal evidence and testimonials proliferate on the Internet and in the media about the possible health benefits of barefoot running, research has not yet adequately shed light on the immediate and long term effects of this practice.
Barefoot running has been touted as improving strength and balance, while promoting a more natural running style. However, risks of barefoot running include a lack of protection, which may lead to injuries such as puncture wounds, and increased stress on the lower extremities. Currently, inconclusive scientific research has been conducted regarding the benefits and/or risks of barefoot running.
The American Podiatric Medical Association, along with the American Academy of Podiatric Sports Medicine, encourages the public to consult a podiatrist with a strong background in sports medicine to make an informed decision on all aspects of their running and training programs.
Again, my recommendations (and the pattern I am following) is to continue to run in the way that is natural for you. Run smart and keep running for a longtime to come. I will be speeding up my running, but through natural processes of speed work and careful training regimen.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Monday, November 9, 2009
Friday, October 30, 2009
Running In The Snow...Yes It Can Be Done Safely
Although it is only October, we have already seen a couple snow storms. In fact, my yard still has a little snow. This brings to mind the trouble many of us have running on the roads when ice and snow become common. I would like to give a couple traction options for running in the snow:
•STABILicers SPORT - An adjustable slip-on cleat that can be placed under a walking or running shoe to add traction. This is a good option for walking, but not as good an option over a running shoe. It may interfere with the ability to run as would be done without the cleats. It does a great job, however of limiting slipping.
•Kahtoola MICROspikes - Strategically placed steel spikes that easily slips over shoes. This product works well in minimizing slip on packed snow or ice and allows running or walking in winter conditions.
•Yaktrax Pro - A device that also slips on the shoes, but works much better in producing traction without the sensation of having something on the foot. In fact, these are quite light and work well even when running at full speed. This is the item I will be utilizing when running in the snow this year.
So best of luck continuing to run even in the cold winter months here in Utah. Run Smart and Be Safe!
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
•STABILicers SPORT - An adjustable slip-on cleat that can be placed under a walking or running shoe to add traction. This is a good option for walking, but not as good an option over a running shoe. It may interfere with the ability to run as would be done without the cleats. It does a great job, however of limiting slipping.
•Kahtoola MICROspikes - Strategically placed steel spikes that easily slips over shoes. This product works well in minimizing slip on packed snow or ice and allows running or walking in winter conditions. For a video of this product in use: see http://www.kahtoola.com/microspikes_video.html
So best of luck continuing to run even in the cold winter months here in Utah. Run Smart and Be Safe!
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Tuesday, October 6, 2009
Fifth Metatarsal Fracture & The Runner
As a runner, I understand how hard it is to not participate in your sport. But sometimes it is necessary to change your routine to allow healing. I will discuss one such situation, a 5th metatarsal fracture. This diagnosis was recently seen in a gymnast in my office and I thought of all the runners that suffer a similar injury.
The fifth metatarsal has a bony process (the styloid process) back towards the heel area. In this area a tendon, the peroneus brevis, attaches and manipulates the foot with walking and running. When a foot or ankle is twisted or an ankle is sprained, this tendon can cause abnormal pull on the styloid process and cause breaking of the bone. This can be a simple stress fracture with incomplete seperation of the bone, a complete fracture with both cortexes (edges of bone) broken, or an avulsion where the piece of bone is pulled from the area and has significant seperation from the remainder of the bone. Any of these can be a problem, but the greater the seperation the more difficult the treatment for an athlete.
If you have pain to the side of the foot that hurts with twisting of the foot or ankle, I recommend evaluation by a foot or ankle specialist. If you sprained your ankle severely and now have pain on the side of the foot, again get the foot evaluated. Although the treatment may preclude you from running for a period of time, the longer you wait the less treatment options that are available.
Possible treatments may include bracing (even a simple ankle brace) if very mild, a boot or cast if more complex (this will stop your running) or surgical correction if it is severe or fails to heal. This area is notorious for not healing and may require surgery in some cases. Severe ankle sprains should be treated early and surgery for this condition may be unnecessary.
Although I hope no runner sees this condition in their running, early treatment will keep you running and allow you to perform at your top level. As I continue to run, I think of these type of injuries as I step over holes on the side of the road, or get mild twists from stepping off the side of the asphalt into dirt. Let's stay injury free and keep running...
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.utahfootdoc.com/
The fifth metatarsal has a bony process (the styloid process) back towards the heel area. In this area a tendon, the peroneus brevis, attaches and manipulates the foot with walking and running. When a foot or ankle is twisted or an ankle is sprained, this tendon can cause abnormal pull on the styloid process and cause breaking of the bone. This can be a simple stress fracture with incomplete seperation of the bone, a complete fracture with both cortexes (edges of bone) broken, or an avulsion where the piece of bone is pulled from the area and has significant seperation from the remainder of the bone. Any of these can be a problem, but the greater the seperation the more difficult the treatment for an athlete.
If you have pain to the side of the foot that hurts with twisting of the foot or ankle, I recommend evaluation by a foot or ankle specialist. If you sprained your ankle severely and now have pain on the side of the foot, again get the foot evaluated. Although the treatment may preclude you from running for a period of time, the longer you wait the less treatment options that are available.
Possible treatments may include bracing (even a simple ankle brace) if very mild, a boot or cast if more complex (this will stop your running) or surgical correction if it is severe or fails to heal. This area is notorious for not healing and may require surgery in some cases. Severe ankle sprains should be treated early and surgery for this condition may be unnecessary.
Although I hope no runner sees this condition in their running, early treatment will keep you running and allow you to perform at your top level. As I continue to run, I think of these type of injuries as I step over holes on the side of the road, or get mild twists from stepping off the side of the asphalt into dirt. Let's stay injury free and keep running...
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
http://www.utahfootdoc.com/
Friday, September 25, 2009
The Truth About Leg Length Differences In Running...
As I stated in a seperate blog, the development process causes each half of the body to develop independently, including foot size and leg length. As a runner, it is imperative that you understand these differences and adjust your equipment and training to accomodate the differences.
1. Based on which foot is larger, you should fit your shoes to minimize injuries from loss of toenails, to ingrown toenails, to blisters and even stress fractures.
2. Leg length difference can be a bigger issue:
-If the leg length difference is only minor, you will often not notice any difference and can continue to run without difficulty. No training adjustments will be required.
- For a significant difference, the following training modifications should be considered:
A heel lift or orthotic (with heel lift integrated) should be considered to allow modification of length to make the legs function closer to the same. This minor modification of equipment will preclude major changes in training.
If you typically run on a treadmill, the heel lift/orthotic are imperative, because there is no training adjustment that can be done to fix the additional stress on the bones, ligaments and tendons or aggressive pronation of the shorter leg that will occur irrespective of the shoe utilized.
If you typically run on a road, modify your running such that the longer leg is on the downside of the road. For example if your left leg is longer, running against traffic is good. The opposite is the case for a longer right leg. This is because most roads are canted to allow runoff during rain storms to the sides of the road.
So before you get more expensive shoes, run long distances or get injured from poor functioning of your feet from a simple leg length difference, make the necessary adjustments to improve your running gait pattern. Your body will thank you.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
1. Based on which foot is larger, you should fit your shoes to minimize injuries from loss of toenails, to ingrown toenails, to blisters and even stress fractures.
2. Leg length difference can be a bigger issue:
-If the leg length difference is only minor, you will often not notice any difference and can continue to run without difficulty. No training adjustments will be required.
- For a significant difference, the following training modifications should be considered:
A heel lift or orthotic (with heel lift integrated) should be considered to allow modification of length to make the legs function closer to the same. This minor modification of equipment will preclude major changes in training.
If you typically run on a treadmill, the heel lift/orthotic are imperative, because there is no training adjustment that can be done to fix the additional stress on the bones, ligaments and tendons or aggressive pronation of the shorter leg that will occur irrespective of the shoe utilized.
If you typically run on a road, modify your running such that the longer leg is on the downside of the road. For example if your left leg is longer, running against traffic is good. The opposite is the case for a longer right leg. This is because most roads are canted to allow runoff during rain storms to the sides of the road.
So before you get more expensive shoes, run long distances or get injured from poor functioning of your feet from a simple leg length difference, make the necessary adjustments to improve your running gait pattern. Your body will thank you.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Wednesday, September 23, 2009
What I Learned From Three Marathons
After completing 3 marathons this season (slower than I would like, but completed), I have taken several lessons from the marathons. As I prepare to have a more aggressive marathon season in 2010, I have started to reevaluate the lessons I have learned.
1. Run Because You Enjoy It --> I have always loved to run. The training was more enjoyable without the stress of "I must run today." When I went on a evening or morning run and enjoyed it, it was a better run. For that matter, the race that I enjoyed was the easiest to run, even with it being faster than the race I didn't enjoy as much. Don't forget your purpose for running, and seek for ways to enjoy it.
2. Fluid & Fuel Is The Key --> Depending on the expected weather and the expected terrain, your fuelling and hydration regimen should be adjusted. After two marathons, I determined that I ran better in the third carrying my own hydration as an addition to the water/gatarade stations. This also allowed me to carry additional electrolytes or fuel for the course. If you overheat, become depleted of energy or become dehydrated, the race becomes much more difficult. I have determined to carry an additional water station on my belt, so that I can fuel and hydrate as desired outside the scheduled water stations. I train this way, so I should run this way.
3. Train Faster --> I am quite competative in much that I do. I don't like to run slower than I know that I can. For this reason, I have taken a step back this season and will retrain at the pace I want to run my marathons in 2010. Distance was never the problem this year, as 80% of finishing a marathon is mental, but it was slower than it should be because my distance runs didn't have a strong enough base to allow completion at a faster speed. I now have several months to recreate the base and train faster. So, in 2010, I will see you at the finish line faster and more prepared for the marathon.
4. Recovery Period --> In my research, all the professional runners take less time recovering between marathons. My goal is to complete the 7 Utah Marathons in one year. This is a marathon each month (April - October) and requires a quicker turn-around. For this reason, training should be sufficient at the start of the season to have a strong base that can be augmented with 3-4 weeks of training between each race. Only minor speed improvements or adjustments can be made in the small amount of time available between the races. I guess that is my job over the next several months to create a powerful base that will allow me to work toward the 7 marathons in one year without injury and at a speed I am comfortable with.
I have learned a lot during this running season. I can truly say I have enjoyed the process and plan to enjoy it much more over the next running period and next season.
Run happy, Run safe and Run healthy!
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
1. Run Because You Enjoy It --> I have always loved to run. The training was more enjoyable without the stress of "I must run today." When I went on a evening or morning run and enjoyed it, it was a better run. For that matter, the race that I enjoyed was the easiest to run, even with it being faster than the race I didn't enjoy as much. Don't forget your purpose for running, and seek for ways to enjoy it.
2. Fluid & Fuel Is The Key --> Depending on the expected weather and the expected terrain, your fuelling and hydration regimen should be adjusted. After two marathons, I determined that I ran better in the third carrying my own hydration as an addition to the water/gatarade stations. This also allowed me to carry additional electrolytes or fuel for the course. If you overheat, become depleted of energy or become dehydrated, the race becomes much more difficult. I have determined to carry an additional water station on my belt, so that I can fuel and hydrate as desired outside the scheduled water stations. I train this way, so I should run this way.
3. Train Faster --> I am quite competative in much that I do. I don't like to run slower than I know that I can. For this reason, I have taken a step back this season and will retrain at the pace I want to run my marathons in 2010. Distance was never the problem this year, as 80% of finishing a marathon is mental, but it was slower than it should be because my distance runs didn't have a strong enough base to allow completion at a faster speed. I now have several months to recreate the base and train faster. So, in 2010, I will see you at the finish line faster and more prepared for the marathon.
4. Recovery Period --> In my research, all the professional runners take less time recovering between marathons. My goal is to complete the 7 Utah Marathons in one year. This is a marathon each month (April - October) and requires a quicker turn-around. For this reason, training should be sufficient at the start of the season to have a strong base that can be augmented with 3-4 weeks of training between each race. Only minor speed improvements or adjustments can be made in the small amount of time available between the races. I guess that is my job over the next several months to create a powerful base that will allow me to work toward the 7 marathons in one year without injury and at a speed I am comfortable with.
I have learned a lot during this running season. I can truly say I have enjoyed the process and plan to enjoy it much more over the next running period and next season.
Run happy, Run safe and Run healthy!
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Tuesday, June 2, 2009
Second Marathon, Three Months After First
After running the Salt Lake Marathon in April, I am now training for the Utah Valley Marathon in June. My goal is to run multiple marathons this year and to document any changes in running technique, nutrition and even recovery techniques to help other runners compete at a higher level. I therefore want to document the changes I have made while training for my second marathon (in hopes of speeding up the second marathon):
1. Running more hills. Although I was ready for the first marathon, I felt I didn't have enough hill training. I even recently ran a 16 mile run "up the mountain" in our area. It is a course that allowed me at least 9 miles of uphill running at a pretty significant incline. The goal was to produce more hill strength and decrease my deceleration up the hills.
2. Changing my nutrition level. I often get distracted during the day and don't eat as well as I should. Good nutrition on a regular basis helps muscles recover quicker and provides more energy for even those short runs.
3. Changing the course. I have found I enjoy the runs more when I see something new. Any goals I have had to run a course have been accomplished during this process. (ie Run to my sister-in-laws home in Saratoga Springs (a 15 mile run one way), or Run Suncrest (a 7 mile hill up the mountain)). I have had some great runs and enjoyed the changes.
4. Run because I want to. Some days it may be necessary to take the day off from running. My feeling is that you don't ever run because you "need to", but instead because you enjoy it and want to. I still love to run while training for this second marathon.
These are what I am currently doing to improve my runs. I hope this helps others who are considering running a second marathon (or third) during a single season.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
1. Running more hills. Although I was ready for the first marathon, I felt I didn't have enough hill training. I even recently ran a 16 mile run "up the mountain" in our area. It is a course that allowed me at least 9 miles of uphill running at a pretty significant incline. The goal was to produce more hill strength and decrease my deceleration up the hills.
2. Changing my nutrition level. I often get distracted during the day and don't eat as well as I should. Good nutrition on a regular basis helps muscles recover quicker and provides more energy for even those short runs.
3. Changing the course. I have found I enjoy the runs more when I see something new. Any goals I have had to run a course have been accomplished during this process. (ie Run to my sister-in-laws home in Saratoga Springs (a 15 mile run one way), or Run Suncrest (a 7 mile hill up the mountain)). I have had some great runs and enjoyed the changes.
4. Run because I want to. Some days it may be necessary to take the day off from running. My feeling is that you don't ever run because you "need to", but instead because you enjoy it and want to. I still love to run while training for this second marathon.
These are what I am currently doing to improve my runs. I hope this helps others who are considering running a second marathon (or third) during a single season.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Monday, June 1, 2009
The Midnight Run
After running my first marathon, and now that I am preparing for the second, people commonly ask me when I have time to run. My answer is always, "I don't have time!" I run now and have always because I want to, not because I have unlimited time to train for marathons. As the father of 9 and a fulltime podiatrist, I often need to modify my training for my schedule. Running may be early morning, or even late at night. Let me give an example...
Last week I was busy all day Saturday with soccer games and working in the yard. I didn't get out early to run, so I left home at about 9:00pm for the necessary 20 mile run. It was a special run, because I am training more aggressively this marathon to speed up my time and was to include lots of hills. Hill running is typically slower, and will lead to more running time. Needless to say, I was running well into the night.
Advantages: 1) Since the sun was down and the air was cooler, I required less fluids to run this distance. 2) Less cars were also encountered, allowing me to run more fully on the road and stay of the shoulders that are usally more canted. 3) No distractions or places I needed to be.
Disadvantages: 1) Time. Need I say more. I don't recommend running in the middle of the night unless no other options are available. 2) Less visibility. 3) Safety may also be an issue depending on where the run is done.
My biggest recommendation at this time is not to run late at night, but to make time to exercise. If you are training for a race or just running (or even exercising) for health reasons, it will never be convenient. Schedule time to exercise or run and make time to accomplish this task. It will definitely be worth it!
I loved my midnight run and ran because I love it. I have vowed to find the time to exercise so I can be ready for the marthon coming in 2 weeks.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Last week I was busy all day Saturday with soccer games and working in the yard. I didn't get out early to run, so I left home at about 9:00pm for the necessary 20 mile run. It was a special run, because I am training more aggressively this marathon to speed up my time and was to include lots of hills. Hill running is typically slower, and will lead to more running time. Needless to say, I was running well into the night.
Advantages: 1) Since the sun was down and the air was cooler, I required less fluids to run this distance. 2) Less cars were also encountered, allowing me to run more fully on the road and stay of the shoulders that are usally more canted. 3) No distractions or places I needed to be.
Disadvantages: 1) Time. Need I say more. I don't recommend running in the middle of the night unless no other options are available. 2) Less visibility. 3) Safety may also be an issue depending on where the run is done.
My biggest recommendation at this time is not to run late at night, but to make time to exercise. If you are training for a race or just running (or even exercising) for health reasons, it will never be convenient. Schedule time to exercise or run and make time to accomplish this task. It will definitely be worth it!
I loved my midnight run and ran because I love it. I have vowed to find the time to exercise so I can be ready for the marthon coming in 2 weeks.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
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