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
Friday, September 25, 2009
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
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