Tag Archives: barefoot running

Anatomy for Runners: Top 9 Thought Provoking Books of 2013

Its always nice to get a shout out. Steve Magness is one of the “better thinkers” in the world of running, coaching, and athlete performance, and I respect his opinion highly. Apparently, Steve is nice enough to respect mine as well, and named Anatomy for Runners as one if his “Top 9 Though Provoking Books of 2013″ – thanks Steve. If you live under a rock, and haven’t come across his amazing blog, I highly recommend checking it out: the Science of Running.

And while I’m at it, I’d like to say thanks to all of you who have purchased the book. I teach all over the country, and the number of clinicians and coaches who already have the book, and actually USE it daily on their teams and patients is, well, quite humbling. I know the little niche I operate in will never reach the status of the Harry Potter, but there are over 11,000 of you around the world reading this book over the past year. I hope its making you rethink the way you approach your training, and your patients, your teams, and ultimately producing better results. If you’d like to pick up a copy, click on the link on the right side of the page!

The work of a decade of my career, bound into the "take home version" for you.

The work of a decade of my career, bound into the “take home version” for you.

My new book: bedtime story for the new royal baby?

It seems the Brits have been busy. A few weeks ago, a new Royal baby greeted the world, and it seems my collection of bedtime stories to Prince George was released just in time!

photo-14Anatomy for Runners has made quite an impact. Since its release almost one year ago, its been one of the top selling running books, and achieved significant accolades with runners, coaches, clinicians, and the industry. In fact the book has done so well, that it was picked up by a UK-based Lotus Publishing Group. The overseas edition, re-titled “Run Like an Athlete” is available now to anyone on the other side of the pond. I’m quite happy with this title – its actually hat I wanted to call the US book in the first place. It features all the same excellent content, although its been translated from English to well, English……

Yes…..The Queen’s prose is quite different from our countrymen’s linguistics. Going through the editing process with the publisher, I’m shocked at how much it was altered for the european audience: “Soccer mom = football mum” are among thousands of edits.

Note: this version of the book is best utilized with hot tea, crumpets, ascots, and a Hugh Grant movie playing in the background. 

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my copy arrives by none other than the Royal Mail

Triathletes: don’t let your cycling mess with your running!

What can a new research study tell you about running off-the-bike? Sometimes, research just tells us things that are somewhat interesting. And other times, like this one, research provides a very nice take home message of which we should all take note.

A few weeks ago, we published a study called “Sagital Plane Kinematics During the Transition Run in Triathletes.” Don’t let the fancy words throw you off. All you need to know is this: Cycling before your run makes it harder to maintain your posture. 

Now those of you who have seen me for an evaluation, read my Running Times article called “P is for Posture”, or read my book know that this is the un-sung skill that can make or break you as an athlete. Posture is the foundation around which the most powerful muscles in your body attach. If the position of those muscles is optimal, a number of things go really well…..most notably peaked performance, and a better stabilized chassis for a reduced risk of injury. If this optimal position is compromised, then you aren’t operating at your best.

So, if I told you ahead of time that doing “A” before “B” will produce complications that make “B” harder, you’d (hopefully) try to prepare ahead of time to minimize, or eliminate those complications. Right? …. Well, here’s what happens.

We had a group of triatheltes come into our lab and run. We measured a number of factors related to the way they ran to get a baseline. This same group of runners came back a second time, but before they ran, they cycled for 30 min at a just-easier-than-threshold effort. Their post-bike running data showed that they had more arch in the low back, a more anteriorly-tilted pelvis, a more flexed hip, and less hip extension.

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poor position = poor performance

For those of you wondering if this is good or bad, I’ll give you both the simple and more in-depth version. Running off the bike makes you look more like the person on the left than the person on the right.

optimal posture = optimal performance

optimal posture = optimal performance

For those of you who want to know why, and get more in depth –>  read my article in Running Times, and then read Ch 6 and 8 in Anatomy for Runners, especially the “3 non-negotibles” on p.183, and the test on p. 196.

I simply cannot downplay the significance postural alignment. If you screw this up, you’ll screw up your run. And given that 70% of injuries in triathlon occur in the run, this is yet one more contributing factor.

Cycling doesn’t “hurt us”  - then why do we see postural shifts occur in triathlon? You are bent over in a forward position. Some tissues get bound up. Others get lengthened.  And we only did this for a 30 min ride.  What happens if you force this constrianed position for 5 hrs, and then go run? We don’t know for sure (because we didn’t test this) but if I was a betting man, I think we’d see the same patterns, but somewhat worse.  To be fair, we only looked at their running data for the first 14 min of the run. Maybe posture improves after this 14 min. Maybe it stays the same. Maybe it gets worse. We didn’t test it. But no one wants two slow or injury-prone miles out of T2. And due to the fact that central fatigue typically makes our posture worse, I’d think this is something we should all pay attention to.

So here’s your chance to beat the odds, and be “smarter” than the average. Here’s your mission for today:

  1. Find correct posture standing right now (see above references)
  2. Hold correct posture walking around your office or house.
  3. Go for a run, maintain correct posture (and if you fall into the “back seat” stop and fix it!)
  4. Go for a brick workout, and pay special attention to your postural alignment off the bike. If you focus on this in training, it will be easy to correct on race day. You should be able to run any pace – from an easy run to 400′s on the track – without compromising your posture alignment. 

I’d like to thank our former grad student and first author, Nicole Rendos, for taking the lead on this study. And if you are looking for more ways to tune-up your triathlon training, come see us this August for our REP Triathlon Camp!

Announcing the REP Triathlon Camp! – immerse yourself with the best, and achieve the best

Its just like the summer camp you went to as a kid. Except that……
Instead of eating hot dogs, we’ve got fully catered meals.
Instead of “being prepared” like a good Scout, we’ve got full sag on every workout.
Instead of dodgeball, we start each day with body work, strength training, or yoga. 
Instead of “trying harder” to make it through the obstacle course, we’ll coach you to “move smarter” through the most efficient mechanics for your sports.
Instead of a councilor that reads comic books, your camp leaders wrote the book on training, and teach nationally.
Instead of cheesy sing-alongs, we’ll show you all the secrets to training, equipment, and recovery for you are fully prepared for every race scenario.
Instead of fruit punch, you’ll be surrounded by the most thriving microbrew scene around. 
And we’ve even got a campfire for nightime chats with professional athletes and experts. 
So like we said, its just like summer camp when you were a kid.
 
 
The REP tri camp was born out of a simple idea. Build the best possible experience for our athletes. Period. 
Knowledge. Tools. Decades of and coaching and clinical experience. Passion. 
Thus summer, take your body to a whole different level. 

TONIGHT: Beyond Pink: Strong Women, Strong Athlete

There's no "one look" for every woman, and no "one body" for every athlete

There’s no “one look” for every woman, and no “one body” for every athlete

Ladies – tonight its all about you!

Sports Illustrated ran a photo series years ago that is one of the most powerful collection athleticism.  Athletes come in all shapes and sizes, and one of them is YOUR size. And that’s the point of tonight’s talk. As the kick off to the REP Lecture series tonight in Bend, we are going to discuss “the unique needs of a woman.”

We’ll take a look beyond the marketing drivel and discuss what really is unique about your needs in pursuit of your goals. Come grab a seat and a beer, and find some tips that take you to the next level.  Hope to see you 7:00 tonight at Rebound Westside!

The MOST important single sentence you’ll ever read about training

I won’t keep you in suspense, here it is:

Instead of getting caught up in the latest fads, always make sure each workout is contributing to your long term goals.

I was in the airport yesterday and starring at the news stand. Every single issue has some variation of “the 5 workouts you must do this month” plastered across the cover. There are lots of great workouts out there, but only you can identify who you want to be.

Its pretty easy to work backwards. Define your goal, and ensure that each day’s heart beats, muscle contractions, nutrition intake, and rest schedules are target focused on that goal. Because we both want the same thing: for you to be able to cross your next challenge off your list.

The Bat-signal has been lit: time for a PARTY!

 

Want to see what we are up to @ Rebound? Come grab a beer, some eats, and join us for our open house this Thursday! (superhero dress optional)

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Pace Maker: an interview with Today in PT

Today in PT is a magazine for the physical therapy profession. They wrote:

Americans are increasingly on the run, with Running USA’s 2012 State of the Sport report counting nearly 39 million runners. Runners spend nearly $2.5 billion annually on footwear, according to the report. But, unfortunately, new shoes don’t come with accurate information and proper training to safely and successfully pursue the activity. For that, Today in PT turned to Jay Dicharry, PT, MPT, SCS, author of “Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention.” click here for the rest

They threw out 10 questions, and i threw out 10 answers. Check out the link if you’d like to see some of the reasons why i do what I do, a few lines on the book, and why i got into this aspect of athletic injury care in the first place.

 

Running Injury Management on Therapedia

Fresh off teaching this past weekend at University of Michigan – a great group of folks joind together for a course called “Putting the Athlete Back in Triathlete: a clinician’s role in care of the endurance athlete.” …….and more content to come.

I’ve been invited to be a part of Therapedia’s webcast series, and its airing Thursday this week. And yes, it will be available to view after the course as well. Check out this link for what looks to be an interesting discussion!

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Coffee Talk: TrailRunner Nation Podcast

The guys at Trail Runner Nation podcast gave me a call, and asked a few questions. If you’d like to hear some inside scoop on what you can do to keep healthy and happy on the way to your next PR, grab some of your favorite brew, and tune in here.

We’ll debunk some myths, babble about footwear, talk about why we don’t treat injuries by treating symptoms, and discuss some cutting-edge approaches on strength training for endurance athletes. Its a long hour of conversation, but all this talk is aimed at ways to help make running fun. Because that why we do this stuff. And more fun is, well,  just more fun.