Here is information from our Oct 18, 2018 “Run Better” Clinic.

Run Better Clinic Handout
www.Golden-Harper.com

Running Technique Tips from www.AltraRunBetter.com (Alternate focusing on one at a time):
1) Forward Momentum Posture (Pulse to the Moon; Don’t bend at the Waste; Run tall, run proud!)
2) Compact Arms (Chicken Wings; Pump back & don’t let elbow swing forward past hips)
3) Bent Knee Landing (Keep feet relaxed; Run a *little* quieter or softer; Avoid harsh heel-strike)
4) High Cadence (Quick steps; 30 steps/leg in 20 seconds ideal; Start with 165-170 and work up to 180 steps/min.)
Book Recommendations:
1) Anatomy for Runners by Jay Dicharry (Best book on injuries & staying healthy)
2) Road Racing for Serious Runners by Pete Pfitzinger & Scott Douglass (The WHY on how to get faster)
3) Science of Running by Steve Magness (Cut through the marketing & understand what is really going on)
4) Programmed to Run by Dr. Tom Miller (Improve Running Technique & Mental Ability)
Must-read articles:
1) Why Running Shoes Do Not Work by Steve Magness (www.scienceofrunning.com )
2) Why Shoes Make Normal Gait Impossible by Dr. William Rossi ( www.nwfootandankle.com )
3) Running Injury Clinic report on shoes & injuries / ACSM Running Shoe Recommendations

    Interesting Facts:

  • Most running injuries are due to muscle imbalances. Despite being softer, tracks & treadmills cause more running injuries than the road, due to every step being the same. To avoid injury, shoot for 1/3 of your mileage on dirt grass, cobblestones or other uneven surfaces that will strengthen intrinsic muscles & keep your muscle structure balanced.
  • In populations where people don’t wear elevated heels or closed toe shoes, the incidence of foot problems is 3%. In America, the incidence of foot problems is 73%! (2010 Report; American Podiatric Medical Association). Our shoes are literally ruining our feet and our bodies.
  • Before the advent of the modern running shoe, there were virtually no over-striding runners. Today, around 80% of runners are over-striding to some degree. This is likely caused by the heel of modern running shoe midsoles being twice as heavy and twice as thick as the forefoot.
  • Despite all the advances in technology, running injuries have not gone down since modern running shoes were created—some have even gone up.
  • While cushioning can benefit the feet, running shoe cushioning has never been shown to reduce impact to the joints. In fact, studies have shown that more cushioning causes the body to impact the ground harder to find stability. The more the cushioning, the harder the body instinctively hits the ground.
  • The Running Injury Clinic followed about 10,000 runners for 15 years and found out that only 13% of runners benefited from wearing a stability shoe. The majority of the population was least injured & best served by wearing a shoe that “does not interfere with the natural mechanics of the foot.” In fact, “over-pronators” are less injured than other runners!
  • Over 200 studies have been done on “over-pronation” of the foot & injuries—no significant link has ever been found. Ironically, shoes built to reduce over-pronation have been shown to not work. Studies show that stability shoes make it appear that the pronation is not happening, but the foot continues to pronate the exact same amount inside the shoe!

Resources:
Golden’s Website: www.Golden-Harper.com; Running Form Information: www.AltraRunBetter.com;
Altra Footwear: www.AltraFootwear.com Educational Articles: www.NWFootandAnkle.com/
LEARN TO RUN – LOVE TO RUN – LIVE TO RUN