Running: The Silence of the Glutes

There are some very impressive distance runners within the walls at CPC and for those of you who know me - I’m not one of them. I do have a pulse on the literature and there are a lot of new ideas out there. The new trend is the difference between heel strike, mid-strike, and forefoot strikers and the difference it will produce in running styles. 

Heel strike and mid-strike runners have been around. Forefoot running is a relatively new phenomenon and more companies are developing footwear products that will promote this running style. The benefits to this running style are still up for debate, but the main advantages point to decreased stride length, increased cadence, decreased time on ground, increased efficiency, and increased gluteus maximus activity. All of these changes are BIG biomechanical changes and can greatly alter the body’s musculoskeletal response to running. Most runners tend to be hamstring dominant due to the biomechanics of a heel strike, or mid-strike running style. This new research is indicating that the activity of the gluteus maximus will help prevent more distal injuries. This lends to the proximal stability leads to distal mobility that we have been harping on for so long. You can’t build a strong house if you have a faulty foundation. Focusing on proper muscle activation, especially along the posterior chain, will lead to proper movement and help prevent injuries. 

Why should we care about this? Well, running has always been a sport plagued by injury and is driven by elite athletes. The injury risk has been accredited to shoe wear, running type, volume and changes in volume, environment, and improper or inefficient biomechanics often caused by proximal (trunk) instability. Most chronic injuries have the potential to be prevented or decreased in severity. There are a lot of resources available and there is no sense in waiting until the point of serious injury to seek advice to a problem that could have been prevented. 

If you do not experience any pain or discomfort while running and you are hitting your times with no problem, this may not have any bearing on your style. If you are interested in different styles of running, their roots, and you are interested in making some changes do not take this lightly, then there are many resources available to you and we would be happy to help you meet your goals or point you in the right direction via gait analysis, shoe wear advice, and programming assistance. 

- Tim

What shoe are you?

My quick little blog post today is spurred by a question I got from a subscriber yesterday. I was asked about my opinion on minimalist shoes and making the switch from a traditional running shoe.  I thought this question may be one that a lot of you have so I will address it.  

A couple of things to think about:

The structure of your feet could play a factor in whether or not you should try a minimal shoe.  If you have flat feet, I wouldn't necessarily recommend you make the switch.  Our feet were made to absorb shock, especially while running. If your feet are without arches, then it's going to put increased stress on the foot, as well as knees and hips.  

If you are going to make the switch, make sure it is a gradual one.  Do not take your new Vibrams out of the box and go run a marathon; you will hurt yourself.  Your body adapts to new things, shoes included.  If you have never run in minimals, you need to wean yourself into it. Slowly let your body get used to the differences and adapt.  I think one of the biggest issues with minimal shoes, and the reason why they get a bad rap, is that people think they can just switch from one type of shoe to another. When they do, they realize they are sore or in pain and immediately blame the shoes.  It's not the shoes fault. The brain controlling the foot in the shoe is to blame.  Ease into it a couple miles at a time.  

Bottom line, we were built to run and to run with nothing on our feet.  Am I a proponent for either shoe type? No. I've used and liked both types. It's a personal preference if you ask me.  Below is a quick video that speaks to these points.  

Happy running!

MS