Personal Running Experiment: Brooks vs. Vibrams

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I’ve been dealing with Achilles pain since the end of last summer. (The Achilles pain is very likely the latest symptom of a variety of dysfunctions which seem to be rooted in foot and glute function.) This week I’ve gone on the first couple of what you might call “runs.” One day I wore my Brooks then the next day I ran in my Vibrams. There were very interesting and different results. Overall, I felt far more comfortable in the Vibrams. I experienced less shock and impact and I felt better at the end of the run. Running in the Brooks seemed to bother my left hamstring and my low back. Not everything was perfect in the Vibrams. I seem to have some irritation in part of the medial plantar nerve which results in a bit of burning/numbness type feelings in the big toe and 2nd/3rd toe area. It wasn’t too terrible though. I will continue to play around back and forth with footwear and see what happens.

Thus far, I love my Vibrams for work and gym exercise. I hiked in them this past weekend and I felt very good in them. I’m wearing them more and more and I encourage most exercise enthusiasts to experiment with wearing minimal footwear.

News on Barefoot Running: Part III

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To this point we’ve looked a couple of aspects of the human foot and running.  In Part I we looked at research showing the unshod or minimally shod foot worked quite well at running for the vast majority of human history.  In Part II we looked at the following: 1) research linking knee osteoarthritis to high loading forces on the knees, 2) higher loading forces were associated with stability shoes, and 3) lower loading forces were associated with shoes such as flip-flops that allow a more natural foot movement.  Thus we can conclude that in order to avoid ailments such as knee osteoarthritis (and I might guess the same for hip, ankle, and low back arthritis) we should do whatever we can to allow our feet to move unencumbered.

[Researchers] concluded that running shoes exerted more stress on these joints compared to running barefoot or walking in high-heeled shoes.

So here are the lastest findings on this issue.  Running Shoes May Cause Damage to Hips, Knees and Ankles, New Study Suggests details the findings of a study published in the December 2009 PM & R, the journal of the American Academy of Physical Medicine and Rehabilitation.  (Here’s the abstract, and the full text.)  Researchers studied 68 healthy adult runners as they ran on a treadmill both in modern running shoes and while barefoot.  Significantly higher torque forces were observed in the subjects when they were in running shoes.  The study reports “An average 54% increase in the hip internal rotation torque, a 36% increase in knee flexion torque, and a 38% increase in knee varus (inward) torque were measured when running in running shoes compared with barefoot.”

Those are significant forces!  And why do most people wear running shoes?  To protect the feet, provide stability, to be comfortable…  Very interesting that these shoes actually increase the forces which we’re looking to minimize.  In closing, the researchers say,

“Reducing joint torques with footwear completely to that of barefoot running, while providing meaningful footwear functions, especially compliance, should be the goal of new footwear designs.”

So with that statement in mind, I’ve recently purchased a pair of Vibram 5-Fingers model KSO.  I’ve worn them the past couple of days at work and they’re quite interesting.  I plan on wearing them exclusively when I weight train, and I plan on running in them fairly soon.  (There’s a little too much snow on the ground here in Denver right now.)  I’ll probably try some running on the grass first and then try short runs on pavement.  We’ll see what happens…

Return from Cozumel

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Dolphins are in that pin, probably content to skip the bike and run.

Dolphins are in that pin, probably content to skip the bike and run.

This is my first post since returning a little over a week ago from Cozumel.  We went from temperatures in the mid-80s with high humidity to highs in the single digits and wind chills in the negative double-digits.  Quite a contrast.  No mosquitos in Denver though, and the skiing is better.

The main reason my wife and I were there was a very generous invitation from Mike, a friend and former client from Virginia.  He was competing in the Cozumel Ironman Triathlon.  It was a fascinating experience and the ability of anyone to complete such a race (2.4 mi. open ocean swim/112 mi. bike/26.2 mi. run) is astonishing.  Mike finished 32nd out of 100 in his age group and 135 overall out of nearly 2000 competitors.  That’s a tremendous performance in a grueling race.  It was hot, humid and about 1/3 of the bike course was into a stiff headwind.

The race is on!

The race is on!

There were competitors from all over the world.  The local crowd support was very enthusiastic.  I figure a race like this might be an interesting change from the typical staggering visits by drunken cruise line passengers.  Much thanks to Mike, his girlfriend, and their families who were there as well.  Here’s an excerpt from Mike’s race report:

“That Ironman is the most recognizable name in triathlon is no accident – the lead up to the start was nothing short of spectacular.  The dolphins in the enclosures at the swim start were all performing various jumps, a helicopter raced in low and fast over the pier, and the music and emotions were amped up.  The pros went first – down the pier and off the edge for the in-water start.  It was easy to be envious both of their 15 minute head start and the fact that there were only 50 of them.  At 7am, the other 1900 of us would all be in the same water, all swimming for the same buoy, all at the same time.  Not for the faint of heart.  I was able to position myself about two or three rows back once in the water, almost centered on the buoy.  It was the first time we tested the current, as we had to swim in

place as the rest of the competitors made their way into the water.”

Aside from the big race, my wife and I got in some scuba diving and a healthy intake of margaritas, pina coladas and beer.  The house where we all stayed was right on top of the edge of a reef so we could literally jump right into the Caribbean Sea at our leisure.  Dunk your head under the water and there was a wide and varied crowd of fish, coral, sea urchins and other underwater creatures.  Good livin’…

All in a day's work.  Bravo.

All in a day's work. Bravo.

No crowd support out here.

No crowd support out here.

Distance Running and Human Evolution

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With the recent running of the New York City Marathon, some information on distance running seems appropriate.  The Human Body is Built for Distance is a recent story in the New York Times Health section.  Part of the discussion includes the theory that humans are unique among animals in our distance-running abilities. It seems that we might indeed be the fastest of earth’s land-based creatures over the long haul. Some of our advantages include our foot structure, spring-like connective tissue, our cooling system, our glycogen storage capacity, and even our sense of balance.

Of further interest is the discussion on running injuries and footwear.  Christopher McDougal author of Born to Run suggests in the article that many of our ancestors as well as some of our less-advanced contemporaries ran and do run many more miles with far fewer injuries than we do with our fancy modern running shoes.  The idea that primitive running is better running has been suggested  here, and here.  It’s also the driving idea behind shoes such as the Nike Free and Vibram Five-Fingers.  About 90 percent of runners training for a marathon experience injury according to statistics in the article.

Sort of makes sense right?  How long have modern running shoes been around?  Nike started business in the late 1970s.  Meanwhile, humans were running around a lot longer than that, their feet shod in some very minimal items. So what’s going on here? As our running shoes evolve are the wearers actually devolving?

I know enough to know that I definitely don’t know the answer to this question. I’ve gone back and forth on the issue and I’ve moved from running in Nike Frees to running in Nike Frees with Sole Supports in them. Isn’t that odd?  From what I’ve read and experienced though, the issue of high-tech running shoes vs. low-tech running shoes vs. barefoot running is an extremely personal matter. What works miracles for one running may wreck havoc on another. It can be a maddening process trying to find the ideal way to address your feet.

If this topic is of any interest to you, I recommend strongly that you read the Science of Sport’s series on running.  It’s remarkably in-depth in its analysis of shoes, feet, and running technique.

Achilles Tendon Injury Resource

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I just found this site The Running World According to Dean and it’s got some very interesting information, particularly some good information on Achilles tendonitis and/or tendonosis.  I’m going through this issue right now and it’s tremendously frustrating and mysterious.

achilles tendon

Click image for source.

It’s not a cut-and-dried sort of thing.  It seems everyone’s Achilles issue is particular to them.  It may arise from simple overuse like running too much, too fast, up too many hills and/or running too fast up too many hills.  It could also arise from various biomechanical issues that aren’t always easy to identify.  The wrong shoes seem to also play a role.  Even certain types of medication can contribute to the matter.

Beyond the many causes, there are almost as many treatment recommendations: ice, heat, stretch, don’t stretch, run a little, don’t run at all, orthotics, shoes…  Anyhow, if you’re going through any of this then this site might be of help to you.