Transcript Functional Running - Motion Performance Group

Functional Running
Drew Deppen BSc
Why running?
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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
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Runners miss 5-10% of their workouts due to injuries. 2-3% of
injuries force runners to miss some work.
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Marathon Guide.com
Runners world 2008
Those moments in stride make it all worth it
Common Misconceptions
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Running Stresses Joints?
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Dean Karnazes
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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?
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Fastest average Age Groups for marathons 2007
 Male 40-44 yrs
 Female 35-39 yrs
What Causes Injuries?
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Bad Joints or Bad Form
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3 most common reasons
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Improper Training Methods
Anatomical Issues
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Biomechanics
Misalignment of lower extremity
Shoes and Surfaces
How to prevent these injuries
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Train Right
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Vary the workout types
Work on Efficiency
Get the right shoes, Run on more than 1 surface
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Run trails
John McDonnell – University of Arkansas
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42 NCAA championships
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Make each run count
Know when to say when
Rest Up
Hit the Gym
Stay Calm
Optimum Gait
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Perfect Form
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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
Pull
Pose
Fall
Can you see how important a stable single leg stance
and single leg squat can be for a runner?
Common Flaws
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Heel Strike
Low back extension
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Chest breathing
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Twisting
Lack of core stability
Twisting
Bouncing up and down
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Lack of hip flexibility
Quad dominance
Push through stride
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Quad dominance
Heel Strike
Heel Strike
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Good Heel Strike
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Bad Heel Strike
Low Back Extension
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Lack of hip flexibility
Lack of Core stability
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If you were to swing a golf club on ice it wouldn’t
go far
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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
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Juan Herrara
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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
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Wasted energy and leads to
forward head posture
Twisting and Bouncing
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Arms of many runners
come across the body
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Twists the low back
Wastes energy
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To help this run with your
hands on your head
Bouncing
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Often these runners are
using their quads and no
enough of their hamstrings
Wasted energy
Increases the stress on
joints
Sustainable vs Performance Running
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Is there really a difference?
Mental Overload
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How do I implement these in my runs?
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Pick one thing to focus on each workout
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Make that thing perfect
1 minute perfect
4 minutes normal
Efficiency
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Practice perfect
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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 Control
Stability
Neutral/Performance
Nothing in life is free, for long
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Pronation of the foot
and the kinetic muscle
chain
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Knee Crashes
Hip misaligned
Pelvis tilts
Low Back extends
Foot becomes too mobile
Footwear
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Motion Control
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Stability
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Low Arches
Severe overpronators
Larger runners
Support and durability
Normal arches
Moderate Pronators
Support and Cushioning
The Air Problem
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Neutral Cushion
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High Arches
Biomechanically Efficient
Midfoot strikers
Performance Trainer
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Biomechanically Efficient
Racing
Lighter runners
So Many choices??
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How do I choose the right shoe?
 Some tips
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Look at your anatomy and biomechanics
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Pick a good store with knowledgeable staff
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Wear the socks you are going to run in when trying on shoes
Run in the shoe before you buy it
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Good runners are not always knowledgeable on gait
Try on multiple brands
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Width of the foot
Type of foot
Arch height
Running style – pronator, supinator
What kind of running – trails, track, sprints, recreational
Most stores will let you run around at least inside
Stick with what works for you
When in doubt see your physician
Common Injuries
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Runners Knee
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IT Band
Patella Pain
Stress injuries/shin splints
Low Back Pain
Ankle Sprain
Plantar Fascitis
Bunions (Hallux Valgus)
Runners Knee
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Hip flexor tightness
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IT Band
Quads
Hip Flexibility
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Hamstring weakness
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Helps stabilize the knee
Quad and Hip Flexor Active Stretch
Keep Heel Down
Stress Fractures and Shin Spints
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Training overload
Ankle Flexibilty
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Muscle Activation
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Calves are too tight
Anterior and Posterior
Tibialis (shin) exercises
Mechanics
Low Back Pain
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Core Stabilization
Squats
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Single leg squats
Step Ups
Dead Bug
Ankle Sprains
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Run on unlevel surfaces
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Balance Training
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Trails, grass
Single Leg squat
Stability Training
Activation Exercises
How can I avoid these?
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Patience
Perfect Practice
Run for Pleasure
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John McDonnell –
University of Arkansas
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Make each run count
Know when to say when
Rest Up
Hit the Gym
Stay Calm
Thank You
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Dr. Nagel and Dekalb Chiropractic Center
Any questions?