Running in America
http://thedianerehmshow.org/shows/2010-07-12/running-america
Millions of Americans run to lose weight, stay in shape or relieve stress. But many suffer injuries that keep them off the road and out of commission. A look at barefoot running and other trends gaining traction.
Guests
Christopher McDougall
former war correspondent for the Associated Press. He is a three-time National Magazine Award finalist and author of “Born to Run - A Hidden Tribe, Superathletes, and the Greatest Race the World has Never Seen.”
Dr. Stephen Pribut
has been in private practice in Washington, D.C. since 1980. His practice specializes in Podiatric Sports Medicine, Biomechanics and Foot Surgery. His sports medicine web site has been a resource for millions of visitors since 1995.
Amby Burfoot
won the 1968 Boston Marathon and has been a Runner’s World editor since 1978. He has run more than 103,000 miles in his life and continues to run the Boston Marathon on every 5th year anniversary of his victory. He has finished the same Thanksgiving Day Turkey Trot 47 years in a row.
Comments
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Would like to point out that a web site discussing the Tarahumara says that they run in tire-soled sandals. That's hardly "barefoot".
Thirty or forty years of high tech shoes, and injuries are not getting less of a problem, injuries at all fitness levels have actually gone up. So what do the experts say, do not run barefoot, you may get hurt. Go ahead wear shoes, you will get hurt, but that is OK because that is what is expected.
Remember the old joke. Doctor every time I do this it hurts. Well stop doing that!
I walk barefoot most of the time, I started when I lost a toenail, and I read the warning label on the medicine I had to take to get rid of the problem. I read up on how we get foot related diseases. Most problems, including athletes foot are caused by our shoes. Germs and fungus love warm damp places. Yes you pick up some stuff when you go barefoot, but they grow like crazy in your shoes. Some of the most disgusting germs you can think of, grow in your shoes, not on the ground.
Another benefit is, because I am barefoot, I really watch where I am walking, I will not track dog poo into your store or home on the bottom of my shoes.
I'd like to hear about how Mr. McDougall handles running in the winter, with all the snow, black ice, road salt, sub-zero wind chill, etc.
Running media and commercial production is ethnocentric. Columbian 'discoveries' of non-European running cultures subsidized: either culturally, or materially via support of so-called third world runners in global events like the Olympics, freed us of the belief Europeans were eugenically predisposed to long-distance running and those of African descent (the eternal cultural and genetic opposites) sprinters. It'd have been good to consider our flat feet too!
Runn
I'm an almost 52 year male runner and a nationally certified personal trainer (NSCA). I've been running 25 - 60 miles/week for the better part of 35 years with a marathon PR of 3:09.
I recognize your guests' attempt to avoid oversimplifing the shoe or no shoe debate, but let's get something straight, shoes do not cause injuries, any more than running barefoot does. Perhaps instead of the old marketing paradigm of selling shoes to people, it's now a matter of your guests selling their "new" concept of barefoot running replete with their books and new improved shoes with Vibram sole technology (whatever!). It's just not an "either/or issue." My experience is that for every person who does well with barefoot running, there are probably about 10 who will suffer from heel spurs and biomechanical problems. The key to smart injury-free running is variety and diversity so as not to coddle biomechical weaknesses! That means a number of things, like using different shoes with different technologies on consecutive running days, employing some barefoot running on smooth stable grass once a week, not wearing orthotics 100% of the time, doing Yoga, utilizing active isolated stretching after a workout, staying off of asphalt whenever possible, and never ever running on concrete (many times harder than asphalt)! I'm a huge advocate of running on dirt roads and especially running on trails to keep feet strong and to avoid patterning (plus is a lot more interesting and fun than the road!). The list of ways to build diversity into your running routine is limited to your imagination. But there is no one silver bullet to avoid injury, and anyone that tries to convince you there is, is either a liar or trying to sell you something.
As a new runner with existing physical issues, I began running at age 65. I have now been running injury free for 5 years. My normal runs are 4 to 7 miles however I am getting better with age. The answer for me was learning Chi Running. This is a running technique developed by Danny Dreyer. It teaches how to run in a correct biomechanical and natural manner. It's not running that hurts you it's how you run. With the running world's interest in more minimalistic shoes and natural form, Chi Running has been the answer for me and many other runners. Check it out and you will be impressed.
I did not hear the whole show, but it seemed to me that much of the disagreement among the panelists stemmed from a failure carefully to identify the group of people they were really talking about: American adults.
African children run barefoot, and they run alot. By the time they are adults they have acquired both strength and form. I lived in a Tanzanian village where you would be hard-pressed to find anyone of either sex between 12 and 40 who couldn't run 10k in 40 minutes.
American adults take up running, as adults, after years of wearing shoes, sometimes from sedentary backgrounds, sometimes with sporting experience that has changed their bodies from the "natural" running form. One can't expect most of them to take to the sport without problems acquiring form and avoiding injury.
I ran for years as a heel striker, wearing padded shoes, but I have never seen a heel striking African villager, for obvious reasons. Some people can shift from heel-striking to midfoot running in a few days. I did, but I had extensive experience learning and teaching form to athletes. Others simply lack the experience to change form quickly, or, more often, the musculature.
So, yes, fancy running shoes form part of the problem, they allow you to run painlessly with poor form. Amby's right that good form is different for different people, but only within a set of extreme limits. The bodies of many Americans cause them to fall way outside those extremes, which would not be true of people living a more traditional lifestle anywhere in the world. Yes, barefoot running will, over time, produce good form. But yes, some adults will need orthotics, or special shoes to make up for what their bodies (or minds) are lacking owing to a life that has not continually incorporated running and similar activities.
P.S. Children like running FAST. Adults quickly settle into a slow plodding form, since as they say "I only care about the exercise." Slow means bad form means injuries.
I began barefoot running to help with some injuries and, within weeks, they were all cleared up and I was running faster and easier than ever.
For people who don't want to be totally barefoot, I recommend the sandals at www.InvisibleShoe.com
They come as kits or custom and are the closest thing there is to being barefoot, but with some protection from things you could step on (or in!). My friend Jason Robillard ran 68 miles in them last weekend (I don't even like to DRIVE 68 miles! ;-) )
More than 20 years running while in the military and a 'hash house harrier' more nearly 20 years... the concept of 'barefoot running' simply makes sense. One problem I face is availability of suitable SIZE!
I wear size 16D... what, maybe 51-52 European sizing.
That's my problem.
I teach the Pose Method of Running, mentioned in the book " Born to Run". About 5 years ago I developed a training belt that I call the EZ Run Belt. It corrects over striding and prevents heel striking. Sold over a 1000 Belts. However I have tried unsuccessfully to get an University to do a study on it to validate my success. Can anyone help me? Thanks!
I forgot to post my website: www.ezrunbelt.com
First, I am really enjoying reading Born To Run. A few weeks ago I decided to try running again after nearly 15 years off. I had knee issues in the past. Became intrigued with Barefoot Running and Chi Running, bought a pair of Vibram 5 fingers and gave it a try. OUCH! After a few strides my calf muscles seized up and have yet to return to normal.
How can I run to keep my calves AND my knees happy?
Hello, and in particular to fellow Boston champion Amby!
When I first started running in the 60s, I enjoyed running barefoot quite a lot, but for the sake of safety, I mostly wore shoes. I think the ideal compromise was that Amby and I wore shoes that were much more flexible than the highly cushioned shoes that Diane mentions. I am a "toe runner" and felt too restricted in heavy, stiff shoes. As I write, Amby is addressing that issue.
I will say that in recent years, I apparently could not get away with a racing flat like that and ultimately snapped some tendons in my feet that required tendon transfers in my toes......and after two failed surgeries, plus worn out knees, I have retired from running anywhere but in a pool.
I would love to hear expert opinions about knee surgeries. I am hearing more and more that the "clean out" surgeries for arthritis are actually counter productive.
Any comments?
Thank you, Jacqueline Hansen
Boston Marathon Winner 1973
Thanks so much for this show.
I've been running barefoot for 2 years now. I had Guillain Barre Syndrome and although was able to return to running, had a lot of legacy weakness in my feet, much cramping while running that I never had before. Heard about barefoot running, read about it, tried it, and a year later my feet were much stronger, and I run pain free, cramp free, and faster too.
I do wear vibrams when running in an unfamiliar place, and while I like them, I miss the tactile experience of my feet touching the road.
Thank you Christopher McDougall for a wonderful book that inspires me to run every day! Thanks Diane for hosting this topic.
I'm 37 and have ran since middle school. I've had knee problems off and on since my twenties and am unable to run without at least some knee pain; I even have pain when cycling though I still do both. MRI and x-rays show some cartilage deterioration but nothing dramatic/definitive. Running without arch supports and/or shoes will little cusion seems to increase my knee pain and has lead to severe planar facsiitis. Any suggestions? I love being active, love running, love cycling and don't want to give anything up. I now swim a lot as well and follow the suggestions of several PT's but continue to have problems even with significant time off from the sports.
First, let me say that is was a very interesting segment to listen to. I was over 200 lbs 4 years ago, and I am about 160 lbs. right now. I have learned a lot about my feet, and I am becoming a proponent of minimalist shoes, not barefoot running. However, I think what comments were missing from the guest is that if you are someone moving from a more sedentary lifestyle to running you have developed weaknesses in some of your muscles. I have found that by choosing not to exercise, my body became lazy. Many of the muscles that I used to use were not longer as strong.
As I develop as a runner, I am leaning that all of the atrophied small muscles play a part in my overall ability to stay healthy as a runner. As a result, I began a program to strengthen my core muscles. In addition, I have run barefoot striders on a local football field to strengthen my feet. The local podiatrist recommended orthotics for my plantar faciitis, but I now run pain free. I believe that everyone is different, but older runners that are sedentary now, should try to strengthen weaker muscles on the way to becoming runners, or there is the potential for lots of injuries as a result.
Good luck to all in their running endeavors!!
I have been running off and on for about 23 years. I could never really pass the 6-7 mile mark without somewhat significant knee and shin pain. About 2 years ago I hired an office assistant who was also a tri-athlete. She introduced me to forefoot (barefoot) running. I used the same running shoes but I just changed up my technique. The first thing I noticed was that there was almost no "thumping" noise when I wore my iPod with earbuds. This indicated that there was severely less of an impact as I was hitting the ground. The next sign was the significantly less knee pain and after about 10 days there was NO knee pain. Along with that, the shin splints only occur if I am doing tons of uphill running which is rare. The last thing that I noticed was that I was able to run further and faster IMMEDIATELY after using the barefoot style.
The feeling that I now get from running is pure elation. I can easily top 10 miles without any pain and whatsoever and my leg muscles and calf muscles are muscular and toned, which I never even had as a teenager. The best part is that even though I never ran a marathon or competed, I feel like an elite athlete that has mastered his sport. This is because I only stop running when my mp3 player dies or I have to be somewhere else, but never because I am tired or have muscle pain. Oh, one other thing I want to mention is that sometimes I won’t run for 1-2 weeks but when I start back up, my endurance, average speed and distance are pretty much right where I left off. I don't know if this is normal, but in the past, I do remember agonizing about having to build myself back up after such a long break.
wow, I wish i'd called in during this show!!
last summer i was a 39 year old athletic guy. in my life i've been to soooo many DRs for shin splints, torn muscles, etc. the consensus was I need to ride bikes in stead. I did that for years!! I always liked running and was sad I wasn't a 'runner'. i'd ran a few 5ks and even tried a trail half marathon. after every long run i'd need to visit a phys therapist. I read 'born to run' and got inspired! I hired the services of Eric Orton (coach). now, a year later, i'm 40 years old with two ultramarathons under my belt and am training for a 50-miler!
I had flat feet, but running in vibram five fingers my foot is smaller and has an arch!! :)
my feet are so strong i can run in sand as if i was on pavement.
now i'm injury free and run at least 6 days a week!
thanks Chris, you started me off on this path!
try wu-shu shoes
the take-away should be that the magic bullet is to engage the body in to one's running form. tendons are springs, bigger muscle groups are for pushing, little muscle groups are for sequencing and balancing. the shoeless argument is one of engaging senses in to the form you're attempting. a shoe store points a camera at your stride from behind, not from the side.... they measure your weight distribution while standing, not running, etc etc.
i've recently learned good form and i run 60+ miles a week now, 90% on concrete (no cushions in my shoes). worked for me. lots of hard work though!
Thank you Diane, and thank you public radio, for bringing topics that never get mentioned on commercial radio.
Yesterday's show really hit home for me, because I had been running most of my life, but gradually, starting in my mid-40's, I started developing knee pain and problems associated with collapsing foot arches like plantar fascitis.
Chris McDougal's story sounded a lot like what I was going through: buying thicker mid-sole cushioned shoes, then being told to try heavy motion control shoes; getting orthotic inserts for my running shoes because of the collapsed arches; and being told that at 185, I was too heavy to keep running, and I should give it up for cycling or inline skating.
A little over a year ago, I got a tip about minimal shoes that approximate barefoot running, and I gave it a try -- gradually working my way up to averaging the 30 to 35 miles per week that I did up till I turned 45. I still had some aches under my knee associated with cartilage wear, but I was surprised that running without normal shoes did not add to the pain or discomfort. And now at age 53, I'm running without any pain or discomfort, though I still find that I am not quite as fast barefoot as with cushioned training shoes...but at least I can still run!
After a little more than a year of running in the minimal Vibram KSO shoes, the ache from cartilage wear has gone away, and the biggest surprise to me (and the one I would have liked to ask Dr. Prebut about) is that strengthening my feet has given me back my foot arch. I don't wear orthotics any longer, and even wear a size smaller shoe than before.
So, I'm a believer in running barefoot. My guess is that anyone like me, who was a relatively efficient runner, can make the transition also, and keep running past their 40's, when most runners start dropping out of the road races. Thanks again for this show.
I was always athletic but didn't start running until my early 30's. Within 3 years I ran my first of 3 marathons and assumed I would run until I could no longer tie my shoes. Unfortunately, I had a pretty horrific skiing accident and no only busted up my ribs, but tore my left medial miniscus and my right acl. After healing I ran for a couple more years until I needed another scope and lost my miniscus completely. I was told to not run or I would cripple myself and need a knee replacement before too long. So after haninging up my shoes for 6 years and seeing 3 different sports physicians, I got a new doc and along with the advent of syni-vis injection, I have started running (hobbling!) along. Only 35-40 minutes at a time but it feels great to be back on the streets. I don't know how long this will last, but I hate the gym, love to swim and scuba, but running is my comfort zone, never fast but always a gamer, I'm back in the race!
Great show Diane. Thank you Chris for mentioning our work here in the small running town of Shepherdstown, West Virginia. I wanted to add some anatomy information to the opinions and debate. Myself and others have been studying, teaching, and living this in our running for years now and each day we discover new things. Chris’s mention that it is more about learning how to run than the shoes is the right message. All sports have a safe and efficient range of motion. I have had running rediscovery after foot and knee surgeries and still run marathons in under 2:35 as a 43 yo working doc. The beauty of all this is sharing and teaching. The ChiRunning method as well as Evolution Running as Chris mentioned are great guides for whatever shoe you choose to use or not use. That being said there are important principles of mechanics and gait which are affected by elevating the heel as most traditional shoes do. This sets up abnormal torque forces up the kinetic chain as well as shifts the body center of mass forward away from the critical site in the foot meant to bear weight. This link to a document call “The world is flat ….if you are a foot” will explain the easy to understand principles and structures involved in movement (avail for 7 days on yousendit)
https://rcpt.yousendit.com/909350715/c1ea87b37ab76874b1bc53e92b2b97df
We just opened a store here in Shepherdstown called “Two Rivers Treads Center for Natural Running and Walking”. We sell only flat shoes. www.trtreads.org . Some articles on the store and the concept are on the homepage of www.freedomsrun.org (a race through 4 National Parks). This will be the future of running stores when folks figure this out for themselves.
Jacqueline my email is mark@freedomsrun.org . I know some holistic orthopedic and gait analysis gurus who can help keep you running. Best place is UVA Center for Endurance Sport.
Mark Cucuzzella MD
I enjoyed the show, but did wonder why it seemed that Amby was focusing so much on Chris. Perhaps it was because Chris was an easier target than taking on the other guest, who was a doctor. I think maybe it has more to do with the fact that shoes represent lucrative sponsorships and advertising contracts and, well, bare feet do not.
To be able to avoid injuries. Wearing the right shoe can also help you prevent from injury. Like wearing the latest Adidas running shoes is really effective.