Making the Most of Opportunities in 2010

- Derek M. Hansen –

This past year I had the opportunity to work with Canadian Long Track Speed Skaters based in Richmond, British Columbia – the location of the 2010 Olympic Oval. It was a great experience working with a winter sport in preparation for the 2010 Olympics. One story that many coaches and athletes will appreciate is the story of Mathieu Giroux of Montreal, Quebec that trained as a middle- to long-distance speed skater.

Mathieu formerly trained and competed as a short-track speed skater, but decided to switch to long-track one year ago after a number of ankle injuries sustained in training and competition. Mathieu is a hard worker and always maintained a great, jovial attitude toward training, regardless of the workload. Some of the training included doing lunges and jumps the length of a football field over numerous reps and sets. It was enough to make an average athlete quit after the first set. Mathieu always kept a great attitude and a strong will.

One day in June, Mathieu missed a training session, which had never happened before. We were all wondering what had happened. Later in the day, he attended a weight training session and we all asked him why he had missed the training session. He told us that he was at a local Richmond shopping mall picking up a few things when he noticed a Speed Skating Canada kiosk set up by a local sponsor. He went over to investigate and a mall employee standing by the kiosk asked him, “Do you want to know more about the Canadian Speed Skating team”? He laughed and told them that he was actually training with the Canadian team.

The mall employee then excitedly asked Mathieu for help, since one of the Canadian team members – a well-known skater that had competed in numerous Olympics – had not arrived for their appearance at the mall. Mathieu – a virtually unknown athlete – stepped up and manned the kiosk, taking questions from anyone who stopped by the kiosk for a few hours. When he finally arrived at our training session, we all joked that he now was the face of Canadian Long Track Speed Skating in Richmond, even though he was pretty anonymous. I thought it was great that a newcomer had the opportunity to represent the Canadian Olympic team, even on a local scale. I knew that he was a significant longshot to even make the Canadian Olympic team given his late change to long track.

Much to my surprise, six months later and after lots of hard training, Mathieu had qualified for the 2010 Canadian Olympic team in both the 1,500 meters and the Team Pursuit. I thought, “That’s great for Mathieu. Making the Olympic team after switching from short-track is a great achievement that he can build on for the next Olympics.” Little did I know that he was going to make a bigger impact than anyone could have imagined in a very short amount of time.

Last week, Mathieu competed in the men’s 1,500m race and posted a strong performance. He finished in 14th place overall, and was the second best Canadian in the competition behind Denny Morrison. Once again I thought, “That’s great. He was the second best Canadian in one of the most competitive events in Long Track. Good job Mathieu!” He had an opportunity to be a contender four years from now. This was just the beginning.

Imagine my surprise and excitement watching the men’s team pursuit event on Saturday, February 27th, 2010. I had the pleasure of witnessing the Canadian team win a gold medal, with Mathieu playing a significant role. I believe the team may have had an outside chance at a bronze. But they managed to dig deep and take the gold, with all team members working together, literally “pushing” each other to victory. In his interviews following the win, he commented on how his short-track background helped him, saying that he was accustomed to skating in tight packs. His inexperience in long track was overshadowed by the skill-set achieved in short track speed skating.

Immediately, I thought back to that day when Mathieu saved the day for the shopping mall kiosk and spontaneously represented speed skating and his country. I don’t think any of us, including the mall shoppers, could have imagined that Mathieu would now be an Olympic champion. He never gave up on his goal, and ultimately earned the highest honor. It is a good story of commitment, persistence, perseverance and stepping up when the opportunity arises.

The Sweet Science: When Fighting Beats Running

- Derek M. Hansen –

One of the great thing about sports – almost any sport – is that when you see a sporting skill performed well, with little effort or extraneous movement, it is a delight to witness. In the current era of mixed martial arts and cage fighting, you get numbed into submission by bodies sprawling all over the ring, elbows and knees striking an opponent or simply two big guys falling over each other from sheer fatigue. At some point, we begin to yearn for something fluid, dynamic and inspiring.

Fighting is pretty much on the opposite end of the sporting spectrum when compared to running. Either you are a good runner, or you are a good fighter. The two rarely go together. Many of the fighters I work with (MMA and boxing) have the worst running mechanics of any athletes I’ve encountered. I suspect you could look at it one of two ways. When you have lots of natural running ability and speed, the best form of self defense for you is moving those feet and removing yourself from the situation. “Exit stage-left…”, as Snagglepuss would put it. Then there are the individuals who are not fleet of foot or gifted in the running arts. They are forced to stay and fight, and they develop their skill set accordingly.

I recently encountered an example of advanced techniques that made me fully appreciate the skill set of boxers. I attended an amateur boxing event last week and filmed a few of the boxers that I had helped with training plans. Off to the side, two young kids were involved in a warm-up routine that I thought was simply amazing. One of the kids – the one getting ready for a fight – was amazing with his hand-speed and punching accuracy. I had heard that this kid is 16 years old. The other kid was even more impressive in the way he was holding his hands up as targets and couldn’t have been much older than 11-12 years old. Together, they put on a warm-up routine that blew my mind. The combination of their youth, expertise, fluidity, confidence and teamwork got me excited about teaching movement skills to young athletes. The two of them must be brothers raised in a boxing family. These type of skills can only be imparted with early exposure, good teaching, commitment and discipline.

The video below is an excerpt from their warm-up routine.

Boxing Tune-Up from Running Mechanics on Vimeo.

One can easily see why there is so much anticipation for a Pacquiao-Mayweather fight in 2010. It is a contest between two highly skilled individuals – arguably the most skilled of their era. It is not about two brawlers meeting in the center of the ring and throwing bombs at each other.

What do I take away from this experience? First and foremost, I know very little about boxing. Perhaps I am easily impressed by what is shown in the video above. For all I know, all boxers look like this at 12 years of age. However, it did reaffirm my belief in teaching youngsters the fundamental skills of a sport properly and consistently, over a long period of time. One of my favorite quotes is, “Advanced techniques are the basics mastered.” The training of young athletes should involve the development of skills, without regimented physiological training and conditioning being thrust upon them. I watch my own young kids (3 and 5 years old) run around, chase each other, jump over obstacles and roll around on the ground. I am not holding a stop watch or conducting blood lactate tests with them. But I will take the time to show them some simple running skills, as long as their attention span will allow. I offer my knowledge via simple tips and sometimes they disregard me and laugh. The window of opportunity is open and broad. However, I spend so much time teaching 16-23 year olds how to run that I am determined to give my own kids a head-start in the realm of sporting efficiency and elegance.

The Reality of Sprinting in the Age of Usain Bolt

– Derek M. Hansen –

With recent losses suffered by sporting greats such as Tiger Woods and Roger Federer, it seems that there are very few “sure-things” in the world of elite sports. Enter Usain Bolt, who not only is untouchable in competition, but also able to produce world record performances on demand in major championships. His recent 9.58 second 100 meter performance in the 12th World Championships in Athletics held in Berlin, Germany even left sprint great Michael Johnson speechless during a broadcast of the event.

There are many questions that arise from the coming of Usain Bolt. The breathtaking performances from last year in Beijing were not a flash in the pan, but the beginning of a new era of sprinting dominance. His results are shocking, but becoming almost expected every time he steps on the track. Key questions that I have for the next few years include:

What is left for those who are competing against Usain Bolt? Are they relegated to fighting it out for second place for the next few years?

Tyson Gay put together a great performance and an apparently injured Asafa Powell still managed to run 9.84 seconds, but both do not seem equipped to adequately challenge Bolt. Usain has shown no weak areas in his game and even manages to rise to greater levels during major events such as the Olympics and World Championships. One could draw parallels to Mike Tyson when he was at the top of his game. Challengers were brought forth so that the Champion could simply exhibit is talent and dominance en route to dismantling them. The only consolation for Gay and Powell was that they were not physically knocked unconscious by Bolt – just metaphorically.

Last year’s runner-ups, Richard Thompson and Walter Dix, are now further away from Bolt than they were last year. And this year, it seems that trying to run as fast as Bolt will leave you with a groin injury (not what I would call a common sprint injury) as both Tyson Gay and Asafa Powell have found out. With both Gay and Powell running as fast as they do and still coming up way short, it probably seems like a symbolic kick in the groin. It may become a revolving door of supporting cast members. Unless Bolt drives another BMW off the road or suffers an injury on the track, I see no change in the winner’s circle.

All that the competition can do is simply keep working on their own game. If I felt I had an athlete within striking distance, I would purposely keep them out of races with Bolt. It would be a way to build their confidence and their technique against more manageable competition. Obviously, you would be forgoing the possibility of big paydays – particularly if you are Powell or Gay. However, if these individuals still have the hope of being number one, they will have to take drastic measures to develop their abilities to a comparable level.

How fast can Bolt run?

It is clear that Bolt left something in the tank during his 2008 Beijing Olympics 100m win. There is even the belief that he could have run harder through the line in the recent 9.58 second run. Additionally, the environmental conditions in Berlin were good, but not optimal. If Bolt had a 1.9 m/s tailwind with warm conditions and wasn’t required to run three rounds of qualifying heats, what time would he be able to produce? One must also factor in additional training and experience over the next few years, as many of the past top sprinters did not peak until their late twenties.

Assuming an optimal tail wind, warm-weather, good track surface and only one race to worry about, I would think that Bolt would be able to achieve a run of 9.49 seconds this year depending on what meets he plans to run. (The temperature at Berlin was 26 degrees celsius, and the tailwind was 0.9 m/s.) Beyond that, I firmly believe that he would only be able to chisel off a few more hundredths of a second. The mediocre start and reaction time that he was believed to possess last year looks as though it has improved, so potential areas of improvement will not yield as big a return. If he does take another chunk off the 100m record, he may recognize that perhaps it will be easier to knock down other records such as the 200m and 400m. Given his speed and stature, I’d say he would even have a shot at the long jump record. How about other events? However, it is no different than a top boxer not giving a UFC fight opportunity the time of day: the payday is not even in the same universe!

Can he stay healthy and continue to improve?

A number sprint champions have seen their careers ended by nagging injuries. Names such as Linford Christie and Donovan Bailey come to mind. Others have had their careers ended by drug suspensions. It is a sport where longevity at the top is difficult to achieve. Although sprinting is not a contact sport, the intensity of the forces produced during the sub-10 second duration result in significant stress and trauma on the lower extremities. The elite sprinters are running much faster, more frequently than ever before. Just over 10 years ago, running under 10 seconds a few times in a year was considered a significant feat. These days, you have to run under 9.80 seconds to gain even a slight ‘ooohhh’ or ‘ aaaahh’ from the track audience. Bolt, Gay and Powell have all been under 9.80 seconds on numerous occasions. It is now expected of them.

Based on the recent groin injuries of both Powell and Gay, one has to wonder if the limits of human performance are not just limited to propulsive power and energy system requirements, but also connective tissue integrity. At some point, Usain Bolt will be running so fast that his muscles, tendons and skeleton may not be able to support the performance. Where this will occur, no one knows. Perhaps it is at 9.50 seconds, 9.40 seconds or 9.30 seconds. In order to run such times in a competition, Bolt has to be producing massively fast times in training as well. Even though Bolt is only 22 years old, this wear and tear will begin to add up. When I was a youngster, I remember seeing a kung-fu movie where the hero was hit with the “one hundred pace palm”. After taking 100 paces, he would drop dead. (He ended up only taking 99 paces, and then got some super-acupuncture treatment – go figure). What is Bolt’s magic number? The combination of both super-intensity and volume will catch up at some point.

Another consideration are the demands of being a super sports celebrity. At some point (as we witnessed by Mike Tyson), the special appearances, sponsors, agents, fans and women can create fatigue and distractions than can topple the once untouchable sports heroes. Add on top of that the super-fast sports cars and you have the potential for career ending incidents. (Note: All sports celebrities should be required to take a significant performance driving and safety course before they are allowed to drive). We have also seen Bolt competing in adverse conditions (i.e rain, cold, headwinds) because of meet commitments and contracts. The pressure to run fast times even in poor conditions could lead to serious injury. It becomes a situation where one wonders if Bolt will be beaten by another competitor or simply by himself. In the short term, it seems like the latter is more possible than any competitor stepping up to the plate and serving him a loss.

Until the time a weakness appears in Bolt’s game, whether by accident or folly, I anticipate that we will see more of the same for at least the rest of this season. I look forward to his assault on his own 200m world record in Berlin. Based on his most recent runs, I could see him easily running 19.00-19.10. A sub-19 second performance is surely within his ability. However, having to produce that time at the end of numerous races required in the 100m and 200m at a major competition will be tough. Much will depend on how the wind treats Bolt. At this point in his career, I will not be surprised by another record shattering run. He has proven that he is the GOAT (greatest of all time) at the ripe old age of 22 years, but also the SHPP (super human performance pioneer).

The Perils of Choice in the Realm of Exercise and Training

- Derek M. Hansen -

In a continuing effort to expand my base of knowledge, I find myself looking to other fields of expertise. On the advice of a colleague of mine, I began to view the on-line presentations provided on TED.com. “TED” is short for Technology, Entertainment and Design. It started out as a conference that brought together people from these three fields, but has now become a forum for some of the best, brightest and most innovative thinkers in the world. Their presentations must not be any longer than 18 minutes in length. TED.com posts the best of these presentations for free, with over 400 TEDTalks available for viewing. I download many of these videos to my iPod to view or listen to when I have a bit of down time. The “less-than-18-minutes” format works great for me since I don’t have a lot of down time.

One TEDTalk that I viewed recently got me thinking about the problems of having a lot of choice at our disposal. Psychologist Barry Schwartz provides a presentation on the Paradox of Choice, challenging the central tenet of modern societies – freedom of choice. Our grocery stores are full of hundreds of options for salad dressings and our cell phones have every bell and whistle imaginable. While many believe that the availability of unlimited choice brings happiness, Schwartz argues that too much choice can lead to paralysis, unhappiness and depression.

Schwartz discusses the tendency for too much choice to produce paralysis in decision making. “With so many options to choose from, people find it difficult to choose at all,” states Schwartz. Additionally, even if we can overcome paralysis and make a choice, we often end up less satisfied with the result of our choice than if we had fewer options to choose from. “Adding options to people’s lives can’t help but increase the expectations people have about how good those options will be. And what that’s going to produce is less satisfaction with results, even when they’re good results,” points out Schwartz.

Implications of Choice for Exercise

Many people would argue that a wide range of choices for exercise is a good thing. Athletes and the general population are motivated to train more frequently when they are presented with exercises that are fresh and new. Doing the same exercise routine day in and day out can be boring and stagnant. While I agree that variety and choice are good, there are some issues with following a training program that is choice oriented:

- Just because you can choose different exercises, doesn’t mean you should. I become concerned when coaches and athletes choose to use different exercises based on desire, as opposed to need. Exercise selection should be based on accomplishing the specific goals of your training program. A proper training program involves identifying goals, developing an overall plan for accomplishing those goals and selecting exercises that serve that end.

- Athletes in specific sports must be exposed to activities that add value to their performances. Athletes that run must be exposed to activities that include running, making adjustments to velocity, duration of work and recovery times. Other training activities that assist in developing running performance can include weightlifting, plyometrics, hill running and specific running drills that build strength and technique. Choice beyond these fundamental training methods can lead an athlete away from performance improvements.

- In a free market economy, where “professionals” in the fitness and conditioning industry are trying to push many different options for exercise, individuals can be easily overwhelmed with both good and bad choices. Having worked as a coach and conditioning consultant for over 15 years, I have seen many so-called “professionals” pushing various exercises and exercise equipment that may provide variety, but not the results that they promise. Responding to the basic human desire of society to have more choice, fitness and conditioning professionals are trying to make a name for themselves by inventing new, but poorly conceived exercises and protocols, without considering the consequences of their actions. It makes me reflect on the quote by famous basketball coach, John Wooden: “The worst thing about new books is that they keep us from reading the old ones.”

- The adaptation process requires consistent application of fundamental training techniques. Choice and variation without appropriate repetition and progression will lead to less than satisfying results. While using the same exercises and protocols for 3-6 weeks to consolidate strength, speed or endurance may not be exciting, it is often required to achieve meaningful improvements.

Individuals should be educated to understand that good training plans involve not simply adjusting the mode of exercise, but other training parameters including load, volume, intensity, recovery and regeneration. Choice may create a situation where athletes and coaches are chasing exercises rather than manipulating other key parameters.

I often liken the dilemma of choice in sport and exercise to that of the artistic realm where too much choice and variety can also be problematic. The sculptor who is chiseling away at granite may take one too many stone chips off the final piece. The painter who has a broad palette of colors may add one too many brush strokes to the landscape. And, the composer may add one too many notes to his symphony. In all cases, having too much choice and freedom can ruin the possibility of creating a masterpiece. As coaches and athletes, we must have the confidence and security to move ahead with the key choices that will help to create our athletic masterpiece, while keeping our expectations for improvement at a realistic level.

Sport, Talent Identification and The Human Genome

- Derek M. Hansen –

Recently, I have been looking at the latest research and findings related to the Human Genome project and how it would apply to the average person. There are now a number of new companies on the market that will take a sample of your DNA (through a generous saliva sample) and map your genome for a number of common diseases that are actionable (i.e. you can take preventative measures to reduce your risk factors). One company, Navigenics, will take your sample and develop your “Health Compass” to determine your “genetic predisposition for a variety of common health conditions, and the information, support and guidance to know what steps you can take to prevent, detect or diagnose them early.” The genetic testing service is provided for an initial $2,500 fee, with an ongoing subscription rate of $250 per year for continuous service.

For those of you that don’t know what a genome is, the Genome News Network provides a useful working definition:

“A genome is all of a living thing’s genetic material. It is the entire set of hereditary instructions for building, running, and maintaining an organism, and passing life on to the next generation.”

Deeper research into the human genome can theoretically give us insights into why some people die of heart disease and others die of cancer, why some people are extroverts and other people are introverts, why some people have fabulous singing voices and other people make you cringe during their karaoke renditions, and so on.

Of course, it made me think about a young person’s predisposition to various athletic abilities later in life. Lo and behold, the New York Times just came out with an article about genetic testing for young children to determine their potential for athletic greatness. The article, Born to Run: Little Ones Get Test for Sport Gene, by Juliet Macur, identifies the work by a new company, Atlas Sport Genetics, and the ongoing efforts of parents to ensure that their child is the next sports star. For a simple fee of $149 per test, parents can have their child’s DNA analyzed (through a cheek swab) in an effort to predict a their natural athletic strengths.

A study published in 2003, primarily done by Australian researchers, identified the connection between ACTN3 and elite athletic performance. The study looked at the gene’s combinations — one copy provided by each parent. The R variant of ACTN3 instructs the body to produce a protein, alpha-actinin-3, found specifically in fast-twitch muscles. Those muscles are capable of the forceful, quick contractions necessary in speed and power sports. The X variant prevents production of the protein.

This same study looked at 429 elite white athletes, including 50 Olympians. It found that 50 percent of the 107 sprint athletes had two copies of the R variant. It is important to note that no female elite sprinter had two copies of the X variant. All male Olympians in power sports had at least one copy of the R variant. Additionally, almost 25 percent of the elite endurance athletes had two copies of the X variant — only slightly higher than the control group at 18 percent — meaning people with two X copies are more likely to be suited for endurance sports.

While the DNA test performed by Atlas Sport Genetics seem simple there are many possible issues that are raised by such a process:

As with all issues of child education and development, the outcome is heavily dependent on the judgement and common sense of the parents. If parents do decide to go ahead and determine the athletic predisposition of their child, one hopes that it is simply to satisfy a burning curiosity and they will take the information with a grain of salt. I assume that some will haphazardly interpret the information as a road map to success for their child and try to get a head-start with early specialization. Strangely enough, this is happening already, without the genetic information at their disposal.

What parents really need to do to determine the chances of their child’s athletic success – just like you do with the family’s health history – is to look in the mirror and ask, “Was I fast, strong and powerful when I was an athlete?” If the answer for both father and mother was no, it’s very likely that your child may have to make their way into the headlines much like “Rudy” of Notre Dame football fame. If both parents were athletic talents, there’s a good chance your children will display some athleticism. In both cases, you might as well save yourself the $149 price tag. However, it should not change the way in which you introduce sport to your children. It should always involve a healthy dose of fundamentals, exposure to a wide range of sports and a emphasis on fun.

Rehabilitating Injuries and Dating Success: Parallels and Progressions

– Derek M. Hansen –

I spend a lot of time working with young athletes in the age range of 18 to 25 years. Most of them are male, but many of them are also female. While most of my work with these athletes involves getting them bigger, stronger and faster, I also spend a lot of time managing injuries and restoring movement – probably more than I would like, but it has to be done to move forward. Interestingly enough, my athletes very rarely get injured while I am working with them. The injuries mostly occur while they are playing or practicing their sport.

When an athlete incurs an injury, I am the first one to jump in and teach them that they need to view their injury as an opportunity to rapidly improve their situation. I let them know that we have a plan in place that will yield success. And once they are over the initial shock and awe that accompanies a significant injury, we begin to put that action plan into motion. But athletes are still wary of their prospects and tend to be less optimistic about the outcome.

Rehabilitation Realities

Unfortunately, many people believe that rehabilitation is about lying on a physiotherapy table and receiving treatment, usually in the form of electro-stimulation, ultra-sound, ice, hot-packs and other modalities. I spent the summer of 2007 in Spain working with a client, and had the opportunity to meet a skilled massage therapist that worked with famed cyclist, Miguel Indurain. When I asked him what he did to treat injuries and get his athletes ready, he simply showed me his hands.

While the Spanish massage therapist is on the right track, I have also learned that rehabilitation is also about putting the athlete into a position where they can heal themselves. This may sound like a strange concept, but when examined more closely, it is not a difficult goal to attain. Often I hear about doctors and therapists telling athletes what they cannot do as part of their rehabilitation (i.e. don’t lift weights, don’t run, don’t move). I’ve learned from experts like Charlie Francis, Al Vermeil and Rob Panariello that there are many opportunities to train injured athletes in a way that not only furthers their recovery, but also gets them prepared to operate at full capacity when their injury has fully recovered. Rehabilitation must be about realistic opportunities, not restrictions.

Putting this process into words that an athlete can understand can sometimes be difficult. The athletes are depressed and only know how they are feeling at that particular point in time. They are cautious and pessimistic.

The Process Revealed

One athlete in particular, who recently suffered a significant medial collateral ligament (MCL) strain, required a comprehensive explanation of what to expect for his rehabilitation under my supervision. I chose my words carefully and came up with an analogy that I felt he could relate to. Here is a summary of my explanation:

“Imagine that you are on a first date with a girl that you’ve been trying to get together with for quite some time. You want to impress the girl, perhaps get some limited physical contact (even for a symbolic victory), but don’t want to offend her or send the date into a downward, flaming tailspin. This scenario is no different than your knee rehabilitation process.”

“With the rehab of your knee, we are trying to do as much work as possible to regain joint range-of-motion, muscle strength, muscle coordination and general function. In some cases, we need to be aggressive in order to make progress. However, we are also going to be very careful to not engage in activity that puts you at risk for further or more severe injury. So, like the first-date scenario, we are looking for a good rate of progress, without the risk of rejection, unnecessary pain and humiliation.”

“On the first date, you may make some compliments to your date. These are safe bets that should only result in positive impressions on your date. This is similar to doing unloaded knee flexion and extension drills to gain range of motion. Not much risk and lots of benefit. If you take your date out to dinner and make a point of ordering her food for her, this could be as risky as trying to do a body-weight squat without making sure that the quad can contract forcefully enough to stabilize the knee. Additionally, if you try to kiss your date on the first outing, you may be putting yourself at significant risk if you haven’t made sure that the right circumstances are in place. Do you have the green light – based on other cues that you have picked up – to do some linear acceleration drills at moderate velocity?”

“The whole point is to get to the next date – or workout – with an opportunity to further your fortunes. You want to be constantly moving in the upward direction. You do not want to be flat-lining and going nowhere. You want to make sure you gain range of motion, strength, coordination and confidence with every workout. Similarly, when dating, you want to feel like you are getting closer to your date, gaining trust and connecting on several levels. If you don’t do enough work on your date, you will also go nowhere fast. And, you will be lucky if you get the opportunity for a second date. This would be similar to simply getting ultra-sound on your knee, with the odd ice-pack and hot-tub excursion, expecting fantastic results.”

“An overly aggressive approach is also bad. A premature butt-pinching or taking off your shirt in the middle of the date could result in a very quick end to the evening. This would be equivalent to trying to do lateral shuffles in cleats on a turf field. Additionally, unwarranted grabbing motions toward a date’s upper torso area would be right up there with weighted-vest box jumps one week after the injury. Stupid, stupid, stupid!”

Conclusions

Being well removed from the “dating” scene, I’m not sure if all of this information is still relevant with today’s young people. But my athlete quickly got the picture that he should be aware of his progress and what he had accomplished in his previous day’s workout – as it would set the tone for the next workout. My analogy may not be as well received by female athletes, but it might still provide general picture of what to expect in their rehabilitation process. Getting to the next date and eventually hitting a home run is what we would hope can happen with all of our rehabilitating athletes. Through careful guidance, a common sense approach to choice of exercise and an awareness of tissue adaptation, you can ensure that all your athletes recover in a timely fashion – as well as have a healthy social life.

Improved Running Technique for Injury Prevention

– Derek M. Hansen –

I was watching television the other day and came across a commercial for orthotics. It featured a middle-aged woman who was complaining of foot pain and associated problems. She claimed that a simple prescription of custom orthotics cured her problems and she was able to run two half-marathons. The interesting part for me was watching this woman run in the commercial. It was probably one of the worst examples of running I’ve seen for a while. She was over-striding and excessively heel-striking on every stride. There was no fluidity to her stride and she was basically pole-vaulting from foot-strike to foot-strike. In addition, she was also carrying her arms and shoulders very high, creating significant tightness in her upper body and neck. And, of course, she was running on pavement in several scenes.

The prescribing of orthotics may be required at some point in the injury management process. However, assuming that the problem can only be rectified with an expensive insole is irresponsible. The simple fact that the evaluation by the orthotics provider occurs when the athlete is in an “injured” state puzzles me. For example, if I take a police night stick and smash a runner in the knee with it, I’ll bet that they run with poor stride mechanics resulting in atypical pronation or supination. The orthotics provider – unaware of the night-stick experiment – would most likely analyze the athlete and say that he or she feels that orthotics are required to correct the foot-strike issues. The point being is that the supposed health-care provider often makes no connection between the real cause of the problem and the solution they provide. Much like the prescription of pills and drugs, orthotics are seen as the only solution, rather than one possible component of a comprensive solution. As a good friend of mine once said, “If Baskin-Robbins were developing guidelines for the ideal weight for adults, they would likely set it at 350lbs.”

As with any injury investigation, the bigger picture must be reviewed to identify the primary cause or causes of injury. In many cases, a simple fix with running technique can lead to a reduction in pain. Other sources of pain reduction can include reducing overall training volume, implementing an appropriate stretching program, avoiding hard surfaces and introducing a basic strength training program to bolster weak areas. However, these solutions always seem less attractive to the consumer, who is always looking for the magic bullet cure in either pill form or equipment. Unfortunately, our society is over-obsessed with cure-based solutions rather then engaging in a “prevention-based” approach.

For those that are interested in preventing injuries, an examination of running technique can be a worthwhile process. Although it does not take an expert to spot poor running technique, it does take some advanced knowledge to help improve the running mechanics of an athlete – particularly for the recreational athlete competing in mid- to long-distance events.

Some simple ways to improve running technique for recreational athletes involve combining simple technical cues with basic strength training drills. Examples include:

1. Mastering you’re A’s, B’s and C’s. Back in the 1970’s, Polish Track Coach – Gerard Mach – introduced a series of sprint drills to Canadian coaches and athletes. These drills were devised to provide running specific strengthening and technical training to athletes who could not run outside at high intensities for a good portion of the year due to winter conditions (i.e. snow). The drills could be carried out in a confined space indoors, such as a gymnasium. What Mach eventually found out was that these drills helped runners training in any environment, and he incorporated them into the training of all his sprinters.

   The “A” drill is a basic knee lift drill that can be performed in a marching, skipping or running manner. The “B” drill is commonly done in a skipping motion, but has also been used as a marching and running drill as well. The “C” drill is a butt-kick/heel-lift drill which is most often implemented in a running fashion. In all cases, these drills can be used for modeling technique. More importantly, the drills build hip flexor muscles, postural strength and ground contact power. They can be used to develop speed, strength or specific endurance.

   Unfortunately, many coaches do not know how to properly teach these drills. The technique must be optimal in order to yield significant results for your actual running. A good coach will guide you through these drills gradually over short distances, making adjustments where necessary. If properly implemented in the right amounts, these drills will dramatically help your running performance and reduce your incidence of injury.

 

2. Determining proper arm mechanics. Optimal arm carriage mechanics are critical for reducing stress in various areas of your body. The arms counter-balance the force characteristics and action of the legs. At high speeds, the arms must move powerfully through a significant range of motion to counter-balance the power output of the legs. At lower speeds, the arms work subtly to coordinate the upper body with the lower body in a metronome-type fashion. However, over-emphasis on the arms over longer distances can be detrimental to the performance by not only draining energy from the athlete, but also increasing muscle tension in the shoulders and upper torso. This increase in muscle tension can not only constrict breathing, but also increase stress on the spine and pelvis. Good running economy over long distances requires that the arms move smoothly and pendulously through a limited range of motion, with the shoulders relaxed and down.

 

3. Simple plyometrics for improving foot-strike. Two-foot hops over a short distance, emphasizing the elastic action of the feet and ankles are a great way to improve lower leg strength and enhance elasticity for efficient running. Once the foot is strong enough to act as a natural shock-absorber, more stress is taken off the rest of the body. High level explosive athletes will perform two-foot jumps over high hurdles for their training. However, recreational distance runners need only to perform jumps over 6 to 10 inches in height to get a significant benefit that will transfer to their foot strike. Consecutive jumps can be done over a 10 to 15 meter distance for 4 to 8 sets on a soft surface such as grass.

 

4. Aim for mid-foot striking. Heel striking is very common for recreational runners. Most running shoes have been designed with heel striking in mind. However, heel striking can lead to significant stress injuries throughout the lower extremities, and even chronic pain in the lower, mid- and upper-back. Heel striking, in my mind, is also indicative of over-striding, weak lower extremities and poor mechanics in general. It is the equivalent of pole-vaulting from stride-to-stride, braking all of your forward momentum each time your stride contacts the ground.

   Mid-foot striking allows for proper distribution of force throughout the foot, taking full advantage of the elastic properties of the foot and ankle joint. Landing toward the middle of the foot also allows your foot to strike the ground closer to your center of mass (i.e. closer to underneath your hip), thereby reducing braking forces and allowing your hip height to be retained consistently throughout your stride. Incorporating your “A” marches, skips and running drills will help to re-orient your foot strike to the proper location as well as build the foot strength required to maintain proper ground mechanics.

 

5. Stretching on a daily basis. Gentle static stretching can help to re-set muscle tone and elongate shortened muscles after a running workout. I’ve worked with many athletes that had lower leg pain (i.e. foot, ankle and/or shin pain) which we eliminated through a combination of static stretching of the hips, quadriceps and calves. In other cases, light manual therapy or massage of these areas was required to eliminate pain or discomfort altogether. Removal of soft-tissue restrictions is probably the best way to effect positive changes to your running mechanics and reduce the risk of injury. If muscles are hypertonic, they are not able to properly produce the forces required for proper running mechanics, as well as eccentrically absorb the impacts of ground contact. Impact forces are then transferred to the tendons, ligaments and skeletal structures and overuse injuries begin to rear their ugly head. Regular maintenance in the form of light, static stretching and other regenerative activities such as contrast-hydrotherapy, sauna, massage and other soft-tissue therapies must be integrated into your training program.

 

6. Include a basic warm-up progression. Many runners simply walk out their front door and start their workout. The first part of their run becomes their warm-up. The problem with this approach is that the muscles and connective tissues are not warmed-up by a gradual increase in circulation. Without appropriate circulation, muscles are not supple enough to adequately absorb the impacts of the initial phases of the run. Additionally, the joints of the lower extremities (hips, knees and ankles) will not be properly lubricated with articular fluid to ensure that joint cartilage has maximal elasticity for shock absorption. Thus, a lot of damage can be done in the initial stages of a run if a proper warm-up is not included in the session. Some very low intensity running on a soft surface should precede the actual workout, with some dynamic stretching and mobility work around the hips (including hamstrings, glutes, hip flexors and quads).

As you will discover from reading most of my articles, there are no quick fixes and cookie cutter approaches to good health and performance. When it comes to solving issues of chronic pain and over-use injuries, all individuals must be examined using a comprehensive approach. It is entirely possible that some individuals may require the use of specialized orthotics for their shoes to address alignment or support issues. However, in most cases, implementing a collection of good practices and habits will yield long-lasting and cost-effective results. The following Chinese proverb still holds water:

“Give a man a fish and he will eat for a day. Teach him how to fish and he will eat for a lifetime.”

When prescribed indiscriminately, orthotic inserts are a band-aid solution that do not encourage strengthening of the lower leg apparatus and improvement of overall running mechanics. Teaching the body good mechanics and surrounding it with good preparation, including overall conditioning and recovery and regeneration techniques, will yield the best results. And most of all, try to limit your volume of running on hard surfaces such as concrete and asphalt.

Get on Your Running Shoes and Go Green!

– Derek M. Hansen –

Elections are looming in both the United States and Canada, and I thought it time to present a more topical post rather than going on and on about something as menial and boring as running. But how can we combine the topic of running (or jogging) and the federal elections without putting more people to sleep? The only option is to blather on about greening up the environment and saving the planet.