Barefoot running and training tips

New studies are being published on barefoot running. If you have decided to give it a try, proceed with a lot of caution and keep this tips in mind from Daniel E. Lieberman and his team.

At Discover Movement we believe that barefoot training is very beneficial. However, we are hesitant to recommend "long-distance" barefoot running to our athletes due to potential risks involved. Read for yourself what the very latest studies suggest. 

http://www.barefootrunning.fas.harvard.edu/index.html

Forefoot striking barefoot or in minimal footwear requires you to use muscles in your feet (mostly in the arch) that are probably very weak. Running this way also requires much more strength in your calf muscles than heel striking because these muscles must contract eccentrically (while lengthening) to ease the heel onto the ground following the landing. Novice forefoot and midfoot strikers typically experience tired feet, and very stiff, sore calf muscles. In addition, the Achilles tendon often gets very stiff. This is normal and eventually goes away, but you can do several things to make the transition successfully:

                                              

• Build up slowly! If you vigorously work out any weak muscles in your body, they will be sore and stiff. Your foot and calf muscles will be no exception. So please, don’t overdo it because you will probably injure yourself if you do too much too soon. 
• Start by walking around barefoot frequently.
• First week: no more than a quarter mile to one mile every other day.
• Increase your distance by no more than 10% per week. This is not a hard and fast rule, but a general guide. If your muscles remain sore, do not increase your training. Take an extra day off or maintain your distance for another week.
• Stop and let your body heal if you experience pain. Sore, tired muscles are normal, but bone, joint, or soft-tissue pain is a signal of injury.
• Be patient and build gradually. It takes months to make the transition.

• If you are currently running a lot, you don’t need to drastically reduce your mileage. Instead, supplement forefoot or midfoot striking with running the way that you normally ran before beginning the transition. Over the course of several months, gradually increase the proportion of forefoot or midfoot striking and reduce the proportion of running in your old style. Use the same 10% per week guideline in increasing the amount of running you do forefoot striking.
• It is essential to stretch your calves and hamstrings carefully and regularly as you make the transition. Massage your calf muscles and arches frequently to break down scar tissue. This will help your muscles to heal and get stronger.
• Listen to your feet. Stop if your arches are hurting, if the top of your foot is hurting, or if anything else hurts! Sometimes arch and foot pain occurs from landing with your feet too far forward relative to your hips and having to point your toes too much. It can also occur from landing with too rigid a foot and not letting your heel drop gently.
• Many people who run very slowly find that forefoot striking actually makes them run a little faster.

Source: http://www.barefootrunning.fas.harvard.edu/index.html

On-ground training: Scapula and shoulder strength

Check out the blog called http://bodydynamix.wordpress.com/ for excellent information about the the "core" of the shoulder and also to view first phases of this sequence.

"The shoulder blade or scapula serves a crucial role in shoulder motions and can be the limiting factor in many athletes or individuals with shoulder pain. The scapula is the “CORE” of the shoulder joint meaning that it provides a stable or unstable base from which the shoulder moves. The scapula moves up and down, out and in and rotates around the rib cage allowing the shoulder joint or glenohumeral joint to function." Anthony Manzella, the Bodydynamix PT  http://bodydynamix.wordpress.com/ 

This video shows an example of a follow up and a training progression to the shoulder and scapula sequence for healthy athletes with pain-free shoulders.

Movement Skill Development for Young Athletes

Hello Coach & Athlete,

I am a personal trainer and a strength and conditioning coach. I work mainly with young athletes from various sports. I have noticed that most of the young athletes lack a solid foundation of movement skills and basic motor components. I am convinced that it is impossible to become a successful and healthy athlete without a proper base to build on. This Movement Skill -video is created for coaches and athletes who want to build a rock-solid foundation for sports performance and do it in a safe, healthy and fun way. Tommi Paavola, M.S., C.S.C.S.       

Are you interested in building Athleticism?   

Do you wish that you could decrease or eliminate injuries like muscle sprains, pulls and lower back pain?

How should you train your young athletes to be successful and healthy in their sport careers, from a recreational to the olympic level?

Discover Movement has released a new downloadable product called "Movement Skill Development for Young Athletes" that answers these questions and more.

      Check out the price here! You can't beat it.

• - Gain CORE strength, body CONTROL, dynamic FLEXIBILITY and SPEED!  
• - Learn how to teach and train the most important athletic movement skills!
• - Find out how to integrate Movement Skill Development into the Sport practice!
• - Learn new exercises/drills to improve the most important athletic movement skills, such as:

1. Athletic Stance

2. Movement Step & Lunging   

3. Jumping & Landing

4. Change of Direction -step

5. Multi-planar Upper Body Function                                          

6. Throwing  

The Movement Skill Development for Young Athletes -video is a downloadable product that you can view on your own computer immediately after the download. 

Discover Movement gives you 100% Satisfaction Guarantee, which means that you will get your money back if you are not satisfied with the product. We will take the risk, so you don't have to.

Get your copy now and start improving the Movement Skills today.

 You can't beat the price! Click to find out!   

 Discover Movement LLC.

PS: ATTENTION! Every purchase made by February 28th 2010, comes with a FREE copy of 1+3 Kettlebell Moves video download (Value $19.95)