I can't believe that I've reached the point where I can say that I actually enjoy running. But it's true. The other night after watching Biggest Loser, my daughter and I went running "just for fun". I actually look forward to running!!
The best comparison that I can make is to people who enjoy going for a walk. They like the fresh air, stretching their legs, the scenery, etc. Going running is like that now - except that we're running.
It really hit me on Saturday when we were on our long run. We ran the route for the Goderich 5K that is in two weeks - FOR FUN??!!??!! We did our normal walk 1 minute, run 2 minutes. My friend who joined us asked if it was my goal to run the entire 5K on May 15th.
This is when I realized that I didn't want to have "external goals" anymore. I just wanted to have fun. I want to enjoy myself.
Don't get me wrong. It can be fun to push yourself to train harder, expand your limits, and see what you can do. But sometimes it's fun to just feel the sun on your face and the feel of your body running forward. I think that this is more my way.
There are many factors to this newfound joy. But I do think that the biggest one is this style of naturalist/minimalist/barefoot running. Why? Because I'm not in pain all of the time. My knees are happy, my back is happy, and my feet are happy. The day after a 5K run, I'm a little tired and my muscles know that we exerted ourselves yesterday. But no pain. Just contented fatigue.
Being able to run without pain or struggle is a massive milestone for me. It is totally untwisting some weird programming in my head that says that "running is self-torture", "you only run to lose weight", "only crazy hyper skinny people actually enjoy running", "running is for athletes", "anyone who runs over the age of 30 is a health-nut", "running destroys your knees and back", and so on.
One of the coolest things in the book "Born to Run" is that the fastest runners in the "running man tribe" were the elders. Experience, wisdom, and age were assets to running fastest and longest. Running improved every year. The young ones could never imagine being able to keep up with the elders. IMAGINE!!!!
This makes sense to my soul. Our society's obsession with youth has always felt wrong to me. And now this idea that running in this natural way turns the tables and lets us improve with age. I LIKE IT!!
And I think that this is what I'm experiencing with this "no injury training". It's like my body isn't going through the "tear-down" stage before it builds new strength and elasticity. Did I say how much I like it!!
So, I am truly running for joy. I'm running for how my body feels to run. I'm running for the sun on my face and the wind at my back.
Just running for joy!!
Showing posts with label Natural-Running. Show all posts
Showing posts with label Natural-Running. Show all posts
Monday, May 2, 2011
Wednesday, March 9, 2011
Born to Run - Here's the Proof
First, my thanks to K for inviting me to be a guest contributor to the blog.
Now, imagine if you will the sensations of freedom, joy, meditative awareness, pure-self expression and effortless-effort all combined together. I offer to you that this experience is available through running and that, except for a small group of exceptions, we were all BORN TO RUN.
As briefly mentioned, in January 2010 I was decidedly a non-runner, or as K so eloquently puts it "I use to run like a rock". With the goal of completing an Ironman Triathlon I reluctantly took up running. Having not run in more than 15 years and with previous forays in running delivering pain and injury I decided to do my homework before heading out the door. After several weeks and many hours of reviewing the medical and scientific research it was clear there was a decidedly biomechanical "correct" way to run that optimizes our natural evolutionary design. Painstakingly and persistently learning and applying the techniques and theories (very slowly at first) I have steadily enjoyed significant gains in my ability to run. While I am by no means "fast", I continue to put my emphasis on correct mechanics, injury prevention and improving my running capacity. The speed will come with a lifetime of running still ahead of me.
Through my own experience and having continued to study "natural running mechanics" - also refered to as forefoot or midfoot running, barefoot running, evolution running, chi-running and pose-technique running - I am convinced the vast majority of people without pre-existing biomechanical impairments were indeed "Born to Run". I invite you to discover it for yourself.
~~~
EVIDENCE BASED RESEARCH
I'll spare you the physiology and kinesiology but I will share with you several resources that solidly present the information:
http://www.barefootrunning.fas.harvard.edu/index.html
http://www.posetech.com/pose_method/pose-techniques.html
~~~
SEEING IS BELIEVING
For folks who want to skip the reading and see some of the more practical points, the following video links are useful:
http://www.youtube.com/watch?v=0hqspH_OTzA&feature=player_embedded
http://www.youtube.com/watch?v=z2nZlKKgOAQ
http://www.youtube.com/watch?v=oN1x3Ik1t5Y&feature=related
http://www.youtube.com/watch?v=K2qsSuUGGrM&feature=related
http://www.youtube.com/watch?v=b3Nt4WgQed8
~~~
PROOF IS IN THE PROCESS
I have now been running for approximately 14 months. While much of it has been success I have had several setbacks mainly due to trying to increase my volume too much too soon. Most of us have never discovered or been taught how to run naturally, and having never used these muscles and ligaments in these particular ways the process of adapting to this form of running is slow.
Consider if I put your arm or leg in a cast for several years then took it off. You can imaging that these muscles would be weak and prone to getting injured if you tried to do too much to soon. We have effectively done this by wearing overly supportive footwear, spending much time sitting and often doing exercises that shorten and tighten our muscles.
I would also acknowledge that some people have pre-existing injuries and mechanical impairments they were born with or acquired that may preclude entertaining the notion of "natrual running".
With these two large caveats noted, I would dare to say, by in large, running is our birth-right and a natural joy born of our innate abilities and senses much like laughing, gustatory pleasure, the enjoyment of music and inspiration derived from viewing breathtaking vistas. The degree to which we have been separated from this natural birth-right of running has been entrenched into our modern culture that often sees running as sadomasochism.
While nearly everyone can experience an almost instant sense of gratification and joy when they first re-discover natural running, the journey beyond this neophytic glee is one best experienced with a large measure of patience and understanding. Below I have listed the TOP 10 TIPS of natural running also referred to as forefoot or midfoot running:
~~~
TOP TEN TIPS
1) Proper biomechanical form is paramount. When starting out, exercises, drills and complimentary training methods that enhance your proper mechanics, elasticity and strength are far more important than how far or fast you run
2) Focus on light and easy movement when running.
3) Train by time NOT distance as it allows for physiologic adaptaton
4) Start with only 5-10minutes at a time
5) Do not underestimate the time needed to adapt. Accept small consistent gains.
6) Stretch your calves, hamstrings and feet after EVERY run
7) Work up to 2 short runs and one longer run each week
8) as a general rule increase your volume by no more than 10-20% per week and take one week in 4 OFF to allow muscles & ligaments to adapt
WEEK 1 - 3 x 5-10min fore/mid foot runs
WEEK 2 - 3 x 6-12min fore/mid foot runs
WEEK 3 - 3 x 8-15min fore/mid foot runs
WEEK 4 - OFF/ Adaptation
WEEK 5 - 3 x 10-18min fore/mid foot runs
WEEK 6 - 2 x 12-20min and 1 x 15-25min fore/midfoot runs
WEEK 7 - 2 x 12-20min and 1 x 20-30min fore/midfoot runs
WEEK 8 - OFF/ Adaptation
WEEK 9 - 2 x 12-20min and 1 x 25-40min fore/midfoot runs
WEEK 10 - 2 x 12-20min and 1 x 30-50min fore/midfoor runs
WEEK 11 - 2 x 12-20min and 1 x 40-60min fore/midfoot runs
WEEK 12 - OFF/ Adaptation
WEEK 13 - 2 x 12-20min and 1 x 45-75min fore/midfoot runs
9) Combine the above general prescriptive plan for adapting to fore/midfoot running with a "RUN-WALK" strategy by employing any ratio of running to walking you find reasonable (ie. 2 min running & 1 min walking). Gradually increase your running ratio keeping your walking as 1 minute until you are able to run more than 12 or 15 minutes at a time.
10) Pay attention to the signals of your body: at any point if you are experiencing sharp or persistent tendon or muscle soreness back-off. Focus on stretching, adapting and continuing to improve your biomechanical form with drills and complimentary training.
10b * When in doubt refer to tip # 1
Now, imagine if you will the sensations of freedom, joy, meditative awareness, pure-self expression and effortless-effort all combined together. I offer to you that this experience is available through running and that, except for a small group of exceptions, we were all BORN TO RUN.
As briefly mentioned, in January 2010 I was decidedly a non-runner, or as K so eloquently puts it "I use to run like a rock". With the goal of completing an Ironman Triathlon I reluctantly took up running. Having not run in more than 15 years and with previous forays in running delivering pain and injury I decided to do my homework before heading out the door. After several weeks and many hours of reviewing the medical and scientific research it was clear there was a decidedly biomechanical "correct" way to run that optimizes our natural evolutionary design. Painstakingly and persistently learning and applying the techniques and theories (very slowly at first) I have steadily enjoyed significant gains in my ability to run. While I am by no means "fast", I continue to put my emphasis on correct mechanics, injury prevention and improving my running capacity. The speed will come with a lifetime of running still ahead of me.
Through my own experience and having continued to study "natural running mechanics" - also refered to as forefoot or midfoot running, barefoot running, evolution running, chi-running and pose-technique running - I am convinced the vast majority of people without pre-existing biomechanical impairments were indeed "Born to Run". I invite you to discover it for yourself.
~~~
EVIDENCE BASED RESEARCH
I'll spare you the physiology and kinesiology but I will share with you several resources that solidly present the information:
http://www.barefootrunning.fas.harvard.edu/index.html
http://www.posetech.com/pose_method/pose-techniques.html
~~~
SEEING IS BELIEVING
For folks who want to skip the reading and see some of the more practical points, the following video links are useful:
http://www.youtube.com/watch?v=0hqspH_OTzA&feature=player_embedded
http://www.youtube.com/watch?v=z2nZlKKgOAQ
http://www.youtube.com/watch?v=oN1x3Ik1t5Y&feature=related
http://www.youtube.com/watch?v=K2qsSuUGGrM&feature=related
http://www.youtube.com/watch?v=b3Nt4WgQed8
~~~
PROOF IS IN THE PROCESS
I have now been running for approximately 14 months. While much of it has been success I have had several setbacks mainly due to trying to increase my volume too much too soon. Most of us have never discovered or been taught how to run naturally, and having never used these muscles and ligaments in these particular ways the process of adapting to this form of running is slow.
Consider if I put your arm or leg in a cast for several years then took it off. You can imaging that these muscles would be weak and prone to getting injured if you tried to do too much to soon. We have effectively done this by wearing overly supportive footwear, spending much time sitting and often doing exercises that shorten and tighten our muscles.
I would also acknowledge that some people have pre-existing injuries and mechanical impairments they were born with or acquired that may preclude entertaining the notion of "natrual running".
With these two large caveats noted, I would dare to say, by in large, running is our birth-right and a natural joy born of our innate abilities and senses much like laughing, gustatory pleasure, the enjoyment of music and inspiration derived from viewing breathtaking vistas. The degree to which we have been separated from this natural birth-right of running has been entrenched into our modern culture that often sees running as sadomasochism.
While nearly everyone can experience an almost instant sense of gratification and joy when they first re-discover natural running, the journey beyond this neophytic glee is one best experienced with a large measure of patience and understanding. Below I have listed the TOP 10 TIPS of natural running also referred to as forefoot or midfoot running:
~~~
TOP TEN TIPS
1) Proper biomechanical form is paramount. When starting out, exercises, drills and complimentary training methods that enhance your proper mechanics, elasticity and strength are far more important than how far or fast you run
2) Focus on light and easy movement when running.
3) Train by time NOT distance as it allows for physiologic adaptaton
4) Start with only 5-10minutes at a time
5) Do not underestimate the time needed to adapt. Accept small consistent gains.
6) Stretch your calves, hamstrings and feet after EVERY run
7) Work up to 2 short runs and one longer run each week
8) as a general rule increase your volume by no more than 10-20% per week and take one week in 4 OFF to allow muscles & ligaments to adapt
WEEK 1 - 3 x 5-10min fore/mid foot runs
WEEK 2 - 3 x 6-12min fore/mid foot runs
WEEK 3 - 3 x 8-15min fore/mid foot runs
WEEK 4 - OFF/ Adaptation
WEEK 5 - 3 x 10-18min fore/mid foot runs
WEEK 6 - 2 x 12-20min and 1 x 15-25min fore/midfoot runs
WEEK 7 - 2 x 12-20min and 1 x 20-30min fore/midfoot runs
WEEK 8 - OFF/ Adaptation
WEEK 9 - 2 x 12-20min and 1 x 25-40min fore/midfoot runs
WEEK 10 - 2 x 12-20min and 1 x 30-50min fore/midfoor runs
WEEK 11 - 2 x 12-20min and 1 x 40-60min fore/midfoot runs
WEEK 12 - OFF/ Adaptation
WEEK 13 - 2 x 12-20min and 1 x 45-75min fore/midfoot runs
9) Combine the above general prescriptive plan for adapting to fore/midfoot running with a "RUN-WALK" strategy by employing any ratio of running to walking you find reasonable (ie. 2 min running & 1 min walking). Gradually increase your running ratio keeping your walking as 1 minute until you are able to run more than 12 or 15 minutes at a time.
10) Pay attention to the signals of your body: at any point if you are experiencing sharp or persistent tendon or muscle soreness back-off. Focus on stretching, adapting and continuing to improve your biomechanical form with drills and complimentary training.
10b * When in doubt refer to tip # 1
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