sai loetud raamat: "Born to Run"
hea lõik siin, veidike küll ajast maas aga ikkagi: "It wasn’t always like that—and when it wasn’t, we were awesome. Back in the ’70s, American marathoners were a lot like the Tarahumara; they were a tribe of isolated outcasts, running for love and relying on raw instinct and crude equipment. Slice the top off a ’70s running shoe, and you had a sandal: the old Adidas and Onitsuka Tigers were just a flat sole and laces, with no motion control, no arch support, no heel pad. The guys in the ’70s didn’t know enough to worry about “pronation” and “supination”; that fancy runningstore jargon hadn’t even been invented yet. Their training was as primitive as their shoes. They ran way too much: “We ran twice a day, sometimes three times,” Frank Shorter would recall. “All we did was run—run, eat, and sleep.” They ran way too hard: “The modus operandi was to let a bunch of competitive guys have at each other every day in a form of road rage,” one observer put it. And they were waaay too buddy-buddy for so-called competitors: “We liked running together,” recalled Bill Rodgers, a chieftain of the ’70s tribe and four-time Boston Marathon champ. “We had fun with it. It wasn’t a grind.” They were so ignorant, they didn’t even realize they were supposed to be burned out, overtrained, and injured. Instead, they were fast; really fast. Frank Shorter won the ’72 Olympic marathon gold and the ’76 silver, Bill Rodgers was the No. I ranked marathoner in the world for three years, and Alberto Salazar won Boston, New York, and the Comrades ultramarathon. By the early ’80s, the Greater Boston Track Club had half a dozen guys who could run a 2:12 marathon. That’s six guys, in one amateur club, in one city. Twenty years later, you couldn’t find a single 2:12 marathoner anywhere in the country. The United States couldn’t even get one runner to meet the 2:14 qualifying standard for the 2000 Olympics; only Rod DeHaven squeaked into the games under the 2:15 “B” standard. He finished sixty-ninth."
"After a full day of infantry drills. When the snow was too deep, Zatopek would jog in the tub on top of his dirty laundry, getting a resistance workout along with clean tighty whities. As soon as it thawed enough for him to get outside, he’d go nuts; he’d run four hundred meters as fast as he could, over and over, for ninety repetitions, resting in between by jogging two hundred meters. By the time he was finished, he’d done more than thirty-three miles of speedwork. Ask him his pace, and he’d shrug; he never timed himself. To build explosiveness, he and his wife, Dana, used to play catch with a javelin, hurling it back and forth to each other across a soccer field like a long, lethal Frisbee. One of Zatopek’s favorite workouts combined all his loves at once: he’d jog through the woods in his army boots with his everloving wife riding on his back. It was all a waste of time, of course. The Czechs were like the Zimbabwean bobsled team; they had no tradition, no coaching, no native talent, no chance of winning. But being counted out was liberating; having nothing to lose left Zatopek free to try any way to win. Take his first marathon: everyone knows the best way to build up to 26.2 miles is by running long, slow distances. Everyone, that is, except Emil Zatopek; he did hundred- yard dashes instead. “I already know how to go slow,” he reasoned. “I thought the point was to go fast.” His atrocious, deathspasming style was punch-line heaven for track scribes (“The most frightful horror spectacle since Frankenstein.” … “He runs as if his next step would be his last.” … “He looks like a man wrestling with an octopus on a conveyor belt”), but Zatopek just laughed along. “I’m not talented enough to run and smile at the same time,” he’d say. “Good thing it’s not figure skating. You only get points for speed, not style.”"
"That was pure Zatopek, though; races for him were like a pub crawl. He loved competing so much that instead of tapering and peaking, he jumped into as many meets as he could find. During a manic stretch in the late ’40s, Zatopek raced nearly every other week for three years and never lost, going 69-0. Even on a schedule like that, he still averaged up to 165 miles a week in training."
"“A lot of foot and knee injuries that are currently plaguing us are actually caused by people running with shoes that actually make our feet weak, cause us to overpronate, give us knee problems. Until 1972, when the modern athletic shoe was invented by Nike, people ran in very thin-soled shoes, had strong feet, and had much lower incidence of knee injuries.”"
"Coach Lananna walked over to explain. “I can’t prove this,” he explained, “but I believe when my runners train barefoot, they run faster and suffer fewer injuries.”"
"but people went thousands of years without shoes. I think you try to do all these corrective things with shoes and you overcompensate. You fix things that don’t need fixing. If you strengthen the foot by going barefoot, I think you reduce the risk of Achilles and knee and plantar fascia problems.”"
"Stretching came out even worse in a followup study performed the following year at the University of Hawaii; it found that runners who stretched were 33 percent more likely to get hurt."
"So if running shoes don’t make you go faster and don’t stop you from getting hurt, then what, exactly, are you paying for? What are the benefits of all those microchips, “thrust enhancers,” air cushions, torsion devices, and roll bars? Well, if you have a pair of Kinseis in your closet, brace yourself for some bad news. And like all bad news, it comes in threes: PAINFUL TRUTH No. 1: The Best Shoes Are the Worst RUNNERS wearing top-of-the-line shoes are 123 percent more likely to get injured than runners in cheap shoes, according to a study led by Bernard Marti, M.D., a preventative-medicine specialist at Switzerland’s University of Bern. Dr. Marti’s research team analyzed 4,358 runners in the Bern Grand-Prix, a 9.6- mile road race. All the runners filled out an extensive questionnaire that detailed their training habits and footwear for the previous year; as it turned out, 45 percent had been hurt during that time."
"But what surprised Dr. Marti, as he pointed out in The American Journal of Sports Medicine in 1989, was the fact that the most common variable among the casualties wasn’t training surface, running speed, weekly mileage, or “competitive training motivation.” It wasn’t even body weight, or a history of previous injury: it was the price of the shoe. Runners in shoes that cost more than $95 were more than twice as likely to get hurt as runners in shoes that cost less than $40"
"Sharp-eyed as ever, Coach Vin Lananna had already spotted the same phenomenon himself back in the early ’80s. “I once ordered high-end shoes for the team, and within two weeks, we had more plantar fasciitis and Achilles problems than I’d ever seen. So I sent them back and told them, ‘Send me my cheap shoes,’” Lananna says. “Ever since then, I’ve always ordered the low-end shoes. It’s not because I’m cheap. It’s because I’m in the business of making athletes run fast and stay healthy.”"
"BEFORE Alan Webb became America’s greatest miler, he was a flat-footed frosh with awful form. But his high school coach saw potential, and began rebuilding Alan from—no exaggeration—the ground up. “I had injury problems early on, and it became apparent that my biomechanics could cause injury,” Webb told me. “So we did foot-strengthening drills and special walks in bare feet.” Bit by bit, Webb watched his feet transform before his eyes. “I was a size twelve and flat-footed, and now I’m a nine or ten. As the muscles in my feet got stronger, my arch got higher.” Because of the barefoot drills, Webb also cut down on his injuries, allowing him to handle the kind of heavy training that would lead to his U.S. record for the mile and the fastest 1,500- meter time in the world for the year 2007."
Järgmine raamat siis: "The Barefoot Running Book First Edition: A Practical Guide to the Art and Science of Barefoot and Minimalist Shoe Running"
Ja hetkel käsil selline raamat: "Barefoot Running" How to Run Light and Free...
Kirjelduseks:
As seen nationally on TV, radio and in print, Barefoot Running, an orginally self-published book, is the most comprehensive guide to barefoot running, written by best-selling author and running coach Michael Sandler, who has coached and inspired thousands of runners, walkers, and hikers nationwide.
After a near-death accident left him with a titanium femur and hip along with 10 knee operations, no ACL, and an inch leg-length discrepancy, former professional athlete and Olympic hopeful Michael Sandler was told he could never run again. It was only by going barefoot and feeling the ground, he began to heal as he learned how to run light and free. He now runs pain free 10-20 miles a day and in all conditions. His step-by-step method helps runners overcome injuries, find their natural form and rediscover the pure joy of running, no matter their age, history, or fitness level.
Co-Author Jessica Lee hated running and nagging knee pain and swore off running until the day she went barefoot. Now she helps women experience the joy of running barefoot (and pain free) nationwide.
Written to help people get into running, back into running, or run pain free and at your best at any age, Michael Sandler's inspirational book and step-by-step guide is an easy to read bible of information and a must read for any runner. Barefoot Running is the how-to-guide that picks up where Christopher McDougall's inspiring book Born to Run left off. If you liked Born to Run, you'll love Barefoot Running.
Raamatust veidike copy-pastetud:
Here’s false propaganda to watch out for:
· Pronation (or rolling the foot downward and inward) is bad, and if you pronate you must use motion control or stability shoes. Not true, particularly over time. You may just need to strengthen your foot.
· If you get sore knees, you need more cushioning. False. Cushioning makes you hit harder and causes sore knees.
· Materials in most shoes compress so fast they lose their cushioning almost overnight. Not true. You want to feel the ground. Even with hundreds of miles on your shoes, they’re likely still too cushioned.
· Shoes must be replaced every 300 to 400 miles. False. The older the shoe, the more naturally your foot moves and feels the ground, and the less likely you’ll suffer an injury. So dig out those comfortable old soles and put ’em back on.
· Racing flats don’t last. False. While there’s less cushion, the shoe still lasts for hundreds of miles.
· Running shoes should fit snug. False. I fell for this one for years and opted for narrower and narrower shoes until I wound up in a women’s AA width shoe. Feet adapt to the size of their environment. A small, narrow shoe creates a small, narrow foot. Additionally, snug shoes don’t allow your feet to expand when they contact the ground, putting more force on a smaller area of the foot while decreasing stability. If your toes can’t spread, your foot is in trouble. Fortunately, my feet have returned to a more natural, wider width.
· Your arch height determines the amount of support you need. False. Many people ask, “What shoe is good for a high or low arch?” However, the better question to ask is, “How much support do I need for a weak or strong arch?” Just because someone has a high arch, it does not mean you give them a big arch support. When you run barefoot, your arches naturally get stronger and taller—and you need less arch support. There’s no right or wrong arch height, or one height that needs support more than another. It’s arch strength that needs to be taken into account.
Michael’s Checklist for Selecting a Minimalist Shoe:
The goal of minimalist or natural footwear is to allow you the most natural stride possible. To do so, we must throw out much of the junk designed into shoes today such as elevated heels, arches, stability, motion control, curved toes (called toe-spring) and much more. No shoe is perfect, but some are far better than others. With new shoes coming on the market almost daily, use this guide to weigh the plusses and minuses of your selection.
¨ Light weight. Any weight on your foot changes the dynamic of the stride, and the heavier the shoe, the more your stride changes. Weight can cause your heel to drop first, or put undue stress and strain on the shins, which were never designed to carry weight in the first place. A good minimalist shoe is exceptionally lightweight, no more than 6 to 8 ounces (170–227 grams) or less per shoe. Unfortunately, this takes many shoes out of the running that claim to give you a more natural stride.
FOOT NOTE
Even at 100 strides a minute, in a pair of 8-ounce shoes, you’re lifting a pound per stride, 100 pounds a minute, or 3 tons an hour. Double the weight of the shoe for a supportive trainer, and you’re carrying 6 tons of weight on your feet and legs per hour. That’s the weight of a good-sized elephant. No wonder joints crumble!
¨ Low to the ground. The number one acute running injury is ankle sprains, and there’s no better way to lose stability than being high up off the ground such as in a well-cushioned shoe. You gain greater stability and feel of the ground as you get lower. Consider shoes that are ideally a centimeter off the ground or less.
¨ No heel lift. Even if the shoe is close to the ground, if it’s not flat, it’s trouble. The trend in running shoes is higher heels, which unfortunately rotates your pelvis and shifts your weight unnaturally forward. This forces you to change the angle of your ankles, knees, hips, back, shoulders, and neck leading to soreness and serious overuse injuries over time. Ideally, consider shoes with less than 2 to 4 mm discrepancy between heel height and toe. Even a centimeter’s difference substantially affects your stride economy and safety.
¨ Wide toe box. Stay clear of narrow shoes, even if they meet all other criteria. Your foot naturally expands with each stride, both as a spring, and for stability. Many minimalist shoes such as cross-country racing flats and other track shoes do not let your feet expand. This forces more weight on a smaller area, which leads to overuse injuries such as tendonitis and stress fractures, and also creates a very unstable platform on which to land. Women, you may want to consider the men’s version of your favorite shoe to get the room you need in the forefoot.
¨ No arch support. Your foot can’t move naturally if the arch is propped up. Ideally, you want zero support for your arch. Any more than that keeps your arch weak. However, if you’ve been locked in a traditional shoe for years, you may want to wean off slowly, at least in between barefoot workouts. Go with much less arch support than the shoe salesman recommends. If it’s truly holding your foot in place, you’ve got far too much support. (A key point: As your feet get strong, even minimal arch support can become a true danger. Not only will it change your stride and prevent your foot from absorbing shock naturally, but if your feet are strong enough to support you on your own, that little arch support will cause your feet to roll to the outside or suppinate. Suppination can cause serious IT band problems, and knee, hip, and particularly, ankle and shin problems. If you’re doing just fine barefoot, you’ll need a shoe without arch support, or your foot and leg will be rolled to the outside.)
¨ No motion control. The majority of shoes today are designed to move your foot from one place to another through your stride. This motion completely negates the foot’s desire to naturally go where it wants, and that’s even if the shoe was designed for forefoot striking. Most shoes are made to control your foot for a heel strike. Forcing your foot to move in any one plane or direction of travel creates a conflict between the foot’s desire to go one way and the shoe’s desire to go another —thereby creating injury. Avoid shoes with strong groves or channels along the sole that lock your foot in place. ¨ Avoid multiple sole patterns and materials. Shoe manufacturers often vary the density or type of foam and rubber on their soles along with the tread to make your foot move or roll in a particular direction. This is also a means of motion control. You want one material on the bottom, so your foot can choose where it goes, rather than being dictated by the softness or firmness of the rubber on the sole.
¨ Look for a straight-axis shoe. Shoes without in-flare or “banana-nosed” shoes are still hard to come by. Shoes are built on a “last” or sole, and then material is wrapped around them. While our feet are built on a straight axis, the majority of shoes are still built with the toes curving toward the insides of our feet, called in-flare. This is why we wear out the tops of our shoes first and end up deforming our shoes to the outside. It’s always why we end up with curved toes after the age of 6, according to Dr. Rossi. Our feet and toes want to move one way, and our shoes forces them another. This doesn’t just do cosmetic damage as the toes are connected to nearly every ligament and tendon of the foot. Look for a shoe that lets your foot stay as straight as possible on the inside.
¨ Look for a flexible sole. Out of a shoe your toes naturally flex 54 degrees at the ball of the foot, but in a shoe, they flex 30 to 80 percent less, according to Dr. Rossi. The more flexible the sole, the more your foot flexes naturally and feels the ground. This aids with foot strength, stability, circulation, recovery, and flexibility. However, such flexibility can be detrimental, particularly in the beginning, on rocky terrain. Work into more flexible soles over time as your feet gain strength, flexibility, and padding. If not, you’re looking at overuse injuries or because rocks are felt straight through the shoe, even an acute injury such as a fractured metatarsal, from slamming your foot into a rock. In general, the more flexible the sole, the better you’ll feel the ground, mitigate shock, and strengthen your feet.
¨ Stay away from heavy cushioning. Recently someone told me, “It’s the most comfortable shoe I’ve ever run in.” However, the shoe he spoke of was a heavily cushioned clunker. Instead of protecting his feet, he was likely hurting himself. Cushioned comfort’s not the key; a plush luxury automobile might feel great on the highway, but be deadly on the racetrack. Cushioning reduces your ability to feel the ground, causing you to strike harder. It also makes your foot squirm and reduces stability. This can lead to overuse injuries throughout your feet, ankles, knees, and elsewhere (particularly your sensitive IT bands, which were never designed to stabilize a squirmy leg) and can lead to a trip or fall (and subsequent sprained ankle or worse). You’d never catch a baseball with a boxing glove, so why would you try to run while wearing one? Get the least cushioning you can.
Online Shoe Reviews
Please go to our Web site at www.RunBare.com and access the Minimalist Shoe Review section. We will continually update the models and our thoughts about them. We’ll look at new shoes, old shoes, and be your guide before you step into the shoe department so you can be aware and prepared.
PS!
Ise paljajalu ei jookse :D :P
