Product Review: GoPro HD Point of View Camera

- Derek M. Hansen –

As a ‘gadget geek’ who works with athletes, I’m always looking for new ways to capture performances that will either give me a better look at the way an athlete moves or provide a point-of-view that gets the athlete excited about the performance. The Casio Exilim high speed cameras provide these benefits with super-slow-motion review, but I have also recently stumbled on a product that gives me a new look on athletic performances: The GoPro line of wearable digital cameras.

I recently purchased the GoPro HD Helmet Hero model. This is a small, high-definition video camera that comes housed in a protective, water-proof housing. When you first look at the camera, it doesn’t look like much. It’s a small, modest, boxy-looking device with a lens, a few buttons and some ports for USB and HD connections. You won’t find a large LCD screen on this device or anything that could crack or snap off.

However, once you fire up this little device, you are surprised to see the great results on your computer. The HD Helmet Hero records 1080p, 960p or 720p resolutions at 30 and 60 frames per second. It shoots a 170º ultra wide angle in WVGA, 720p, or 960p mode or a 127º wide angle in 1080p mode, allowing for a wide image capture that can be useful for catching the action in most sports.

The HD Helmet Hero can also record automatic 5MP photos at 2/5/10/30 and 60 second intervals during your activity. All you have to do is press the shutter button once at the start of your activity and record up to 2.5 hours of high quality photos without having to hold a camera.

The HD Helmet Hero package that I bought includes mounts for attaching the camera to three helmets and two pieces of gear or vehicles, as well as a head strap allowing you to wear the camera like a headlamp. In addition, I also purchased a body harness that allows you to mount the camera on your chest.

If you happen to be participating in water sports or splashing around in the rain, you’ll be happy to know that the HD Helmet Hero is waterproof to 60m (180 feet) and protected from impacts by its removable polycarbonate housing.

Applications

The HD Helmet Hero is heavily marketed to adventure enthusiasts and extreme sports participants such as rock climbers, surfers, base jumpers, motocross riders and any snowboarders. Since I don’t participate in any of those activities or coach any lunatics, I thought of some other applications for the helmet camera.

1. Point-of-View Perspective

I first tried the camera for point-of-view recording for a football quarterback and some basketball athletes. Mounting the camera on their heads, I was able to see them perform throwing, catching and shooting from their point-of-view. I also had another athlete use the head-mounted camera for some sprint work. All of these examples yielded interesting results. As a coach, I don’t know if I was able to get anything out of the footage from a biomechanics point of view, other than seeing which direction their head was facing during the activity. Since I’m not a basketball coach or quarterback coach, I couldn’t pick out any specific attributes of their performance that could be of use to the athlete. However, the video was captured for the athlete to review at a later date, perhaps with a specific coach that could help with skill related information.

Additionally, the GoPro HD Helmet Hero provides a great “Wow” factor for young athletes. Not only does it look interesting when mounted on an athlete’s head or torso, but it also provides a reviewable perspective that they don’t often see outside of playing the game. In some ways, it provides the same perspective as offered by many of the video games the athletes play in their spare time. I’m a big fan of anything that helps to get athletes excited about their training, while gaining a greater understanding of their sporting performances.

Sports Demo – GoPro HD Helmet Hero from Running Mechanics on Vimeo.

2. Coach Perspective

For years, I have typically had a video camera in hand while coaching my athletes. I rarely saw a performance in real-time because I was always looking through the eyepiece or viewfinder of the camera to record the athlete. While it was useful in that I was capturing video that I could review later, it was also an irritant because I never got to see the performances with my naked eye.

The GoPro HD Helmet Hero allows me to capture athletic performances while coaching without having to hold a camera and film the action. I can mount the Helmet Hero on my head via the provided head-mount straps, or I can mount it on my chest using a harness that I bought separate from the Helmet Hero. In both cases, I am able to capture HD quality video and clear audio of my coaching session without having to hold a camera. Because the Helmet Hero captures in a wide-angle format, I am able to record a good deal of activity during our training sessions without constantly panning from side-to-side.

At the end of the day, I can dump the recorded data to my computer and it provides an archive of what was done during the workout. This is an important point because the training session rarely goes as planned on paper. I always plan my sessions with a good degree of detail. However, I am a proponent of being flexible to the needs of the athletes during the working, making adjustments to the exercises, volumes, intensities and recovery durations throughout. We may add more repetitions because the athletes are responding well to the work I am providing. In another case, I may shorten the amount of repetitions because the type of work may not be compatible with the physiological state of the athletes at that given time. The Helmet Hero camera will allow me to capture the actual session with all of the changes for me to review later.

The camera also captures my instructions and comments during the workout. Sometimes you provide the athletes with a cue that works very well. However, after the workout, you may have forgotten the pearls of wisdom that you passed on to the athletes. Recording your sessions with a video camera can provide you with an account of your comments and cues, as well as the resultant athlete performances.

Concluding Remarks

For an affordable price, the GoPro HD Helmet Hero camera provides some impressive results and a flexible approach to recording athletic performances. Athletes can see their performances in a point-of-view format that may help with their visualization of a performance. Coaches can use the GoPro camera to archive the coaching process in a non-invasive fashion. They can review the performances of their athletes, as well as their own coaching methodology and dialogue. The GoPro line of cameras may not replace a conventional video camera, but they can provide a novel way to capture athletic performances in high definition.

Pros:

- Compact, durable and waterproof
- Affordable price
- Wide field of view and great video quality
- A multitude of mounting options

Cons:

- No integrated view screen for quick review of videos
- Fixed focal length (i.e. no zoom)

What’s Included:
1 HD HERO Camera (5 megapixel)
1 Rechargeable 1100 mAh Lithium-Ion Battery
1 Waterproof Quick-Release Housing (180’/60 m)
1 Headlamp-Style Head Strap
1 Vented Helmet Strap
2 Curved, 3M™ Adhesive Mounts
2 Flat, 3M Adhesive Mounts
1 Three-Way Pivoting Side Arm Assembly
2 Quick-Release Buckles
1 USB Cable
1 Component Video (HDTV) Cable
1 Composite Video + Audio Out Cable
Warranty: One Year

Specifications:

Camera Optics
Lens Type: Fixed Focus (2ft/.6m – ?), glass
Aperture: f/2.8 (high performance in low-light situations)
Angle of View: 170º ultra wide angle in WVGA, 720p, or 960p mode
Angle of View: 127º wide angle in 1080p mode

Video
HD Video Resolution Modes: (subject to change, pending final firmware release)
1080p = 1920×1080 pixels (16:9), 30 fps, 15 Mbit/s data rate
960p = 1280×960 pixels (4:3), 30 fps, 12 Mbit/s data rate
720p = 1280×720 pixels (16:9), 60 fps, 15 Mbit/s data rate
720p = 1280×720 pixels (16:9), 30 fps, 8 Mbit/s data rate
WVGA = 848×480 pixels (16:9), 60 fps, 8 Mbit/s data rate
Sensor Type: 1/2.5″ HD CMOS, 2.2µm-sized pixels
Light Sensitivity: Super low-light sensitivity (>1.4 V/lux-sec)
Video Format: H.264 compression, saved as Windows- & Mac-compatible MPEG4 (.mp4) file
Exposure Control: Auto with user selectable center weighted average and spot metering settings
White Balance: Auto

Audio
Microphone: Built-in, mono with AGC (automatic gain control)
Audio Format: 48 kHz, AAC audio compression

Photo
Resolution: 5 megapixel
Capture Modes: Single shot, photo every 2, 5, 10, 30 or 60 secs.; 3 photo burst; self-timer

Storage
Memory: SD card, up to 32GB capacity (SDHC)
Average recording times (using 32GB SD card):
1080p (30 fps): 4h 21m
960p (30 fps): 5h 26m
720p (60 fps): 4h 21
720p (30 fps): 8h 09m
WVGA (60 fps): 8h 09m

Camera Connectors & Cables
PC Connection: USB 2.0 (data connection and battery charging)
HDTV Out: HD NTSC & PAL (component cable incl.)
Audio Out: Combo 2.5mm jack with stereo audio and composite video out
PC Compatibility: Windows® XP (Service Pack 2 or later) or Vista; Mac OS® X 10.4.11 and later

Power & Battery
Battery Type: Rechargeable 1100 mAh lithium-ion
Battery Life: Approx. 2.5 hrs
Charging: via USB to computer or optional power adapter
Charge Time: 80% capacity after 1 hour with optional power adapter; or 2 hours with a computer’s USB port

Waterproof Camera Housing
Depth Rating: Up to 180 feet / 60 meters
Construction: Polycarbonate and stainless steel
Hardware: Stainless steel

Size & Weight
Dimensions (H x W x D): 1.6” x 2.4” x 1.2” (42mm x 60mm x 30mm)
Weight: 3.3oz (94g) incl. battery, 5.9oz (167g) incl. housing

Product Review: “Lore of Running” by Tim Noakes

- Derek M. Hansen –

I’m a big fan of books in general. I have a pretty comprehensive collection of books on all aspects of training and conditioning: Textbooks, science books, “how to” books, biographies and others. Call it a thirst for knowledge, obsessive-compulsive disorder or just plain hoarding, I’m always looking for a book on both old and new subjects.

When I came across a book on running by Tim Noakes called Lore of Running, I decided it was worth a look. This book is a 921-page monster that is as thick as a telephone book. My first thought was, “I’m going to flip through this tome, not try to read it cover-to-cover.” In the age of instant gratification, Twitter and sound-bites, bigger does not always mean better to the masses. So, Noakes did take a big gamble at securing sales by literally creating a textbook on running. A quick look at the table of contents will give you an idea as to what the book covers:

Lore of Running – Table of Contents

Introduction

Part 1 – Physiology and Biochemistry of Running

Chapter 1 – Muscle Structure and Function
Chapter 2 – Oxygen Transport and Running Economy
Chapter 3 – Energy Systems and Running Performance
Chapter 4 – Temperature Regulation During Exercise

Part 2 – Training Basics

Chapter 5 – Developing a Training Foundation
Chapter 6 – Learning from the Experts
Chapter 7 – Avoiding Overtraining
Chapter 8 – Training the Mind

Part 3 – Transferring Training to Racing

Chapter 9 – 10K to Half-Marathon
Chapter 10 – Marathon
Chapter 11 – Ultramarathon
Chapter 12 – Pushing the Limits of Performance

Part 4 – Running Health

Chapter 13 – Ergogenic Aids
Chapter 14 – Staying Injury Free
Chapter 15 – Running and Your Health

First and foremost, although the book has the word “Running” in the title, it is a book for long-distance runners and coaches. A quick look at the index reveals that there are only about six full pages devoted to speed training. And when we say speed training, we are not talking about training for the 100, 200 and/or 400 meters (maximum speed and speed endurance). Noakes discusses speed in the context of running faster over longer distances, touching on interval training as a means of increasing velocity. So, if you are only concerned with sprinting or speed work, this is definitely not the book for you.

The value of this book is in its comprehensiveness. By no means is it a “how to” book. It reads more like a textbook or reference book. Noakes spends a good deal of time covering basic physiological concepts and principles. He begins with muscle physiology and makes his way into energy systems and respiratory science. There is significant discussion of the concept of VO2max (maximum rate of oxygen flow) and there were many interesting tables documenting the historical VO2max scores of many top runners. Names such as Steve Prefontaine, Henry Rono, Said Aouita, Alberto Salazar and Frank Shorter are provided to demonstrate that while a high VO2max is helpful, it is not the primary determinant of success in elite endurance running. I believe Lance Armstrong, who has recorded a VO2max score of 85 ml/kg/minute, also demonstrated this fact. Armstrong’s personal best time for the marathon is a respectable (but not world-class) time of 2 hours and 46 minutes posted back in 2007.

Noakes also spends a good deal of time on the discussion of “Temperature Regulation During Exercise.” While I’m not certain that your average recreational runner will care to delve into this section, particularly if you don’t live in a warm climate, there are some interesting points brought up in this chapter. One such discussion concerns the higher incidence of smaller athletes winning the marathon over their larger counterparts. For example, a study of Boston Marathon winners shows that the average heights and weights of winners has not changed in the past 100 years. The conclusion was that smaller athletes produced less heat at any running speed than do heavier athletes. Heavier athletes have greater challenges in keeping their bodies cool and must reduce their running speeds to maintain heat balance. Such data can have significant implications for selection of marathon athletes at developmental stages of their careers. Noakes also spends over 40 pages discussing fluid loss and hydration protocols – something that should be taken seriously by any endurance athlete.

Other areas of the book that I enjoyed reading included:

- An intelligent discussion of the training progression for the less experienced runners. Noakes lists off 15 Laws of Training that are basically common sense rules for any coach or athlete. These laws include prescriptions such as “start gradually and train gently, don’t set your training program in stone, alternate hard and easy training, don’t overtrain and rest before the big race.” The one law that I don’t necessarily agree with is his, “Train first for distance, only later for speed.” Of course, my definition of speed is likely different than most, if not all, distance runners. But I do believe that speed can be developed in parallel with specific endurance capabilities, with less risk of over-reaching and injury. Noakes’ one law that I particularly like is Law 6: “Achieve as much as possible on a minimum of training.” With my training programs, I am always trying to determine the minimum amount of training required to create the greatest positive adaptation.

- A comprehensive historical overview of the key athletes that have influenced endurance running. Noakes’ list spans over 150 years and outlines the different approaches used by individuals as training has evolved over the last two centuries. Notable names include Paavo Nurmi, Arthur Newton, Emil Zatopek, Herb Elliott, Ron Clarke, Kip Keino, Derek Clayton, Frank Shorter, Rob de Castella, Steve Jones and Carlos Lopes. He also covers the African influence on and dominance in long distance running in the last 45 years. He concludes this section by reviewing notable ultra-marathoners and ironman triathletes.

- A comprehensive chapter on overtraining. Because many runners focus too much on quantity and not enough on quality, this is an important section for all athletes. I was impressed to see Noakes touch on the use of Heart Rate Variability to assess training status and prevent overtraining.

- A wide array of sample training programs for long distance athletes from 10km and up. As we all know, there is more than one way to skin a cat. Individualizing your training program becomes more important the further up the performance ladder you get. Noakes provides snapshots of various athletes’ and coaches’ programs including information from Jeff Galloway, Jack Daniels, Peter Pfitzinger and Grete Waitz, as well as Noakes’ own training plan recommendations.

- Coverage of all areas of interest to runners including a review of ergogenic aids, injury treatment and prevention and general health issues. Noakes covers such issues as exercise and fertility, pregnancy, iron deficiency, immune function and diabetes. Given that Tim Noakes is a medical doctor, I would think that he is going to make sure that all of his bases are covered in the area of health and exercises.

Although I am impressed with the breadth and quality of content of this book, I would have advised Noakes not used the word “Lore” in the title. Most people do not know what the word “lore” means. The actual dictionary meaning of lore is, “knowledge gained through study or experience.” That is all well and good but, honestly, it sounds way too much like “bore” and, combined with its size, could easily turn people off the book. Having said that, the book offers a wealth of knowledge in many areas relating to long-distance running, and can serve an athlete or coach as a very good reference book on comprehensive training for longer distances. Knowing that many long-distance runners may have obsessive-compulsive personalities (how else can you go for multi-hour runs), the Lore of Running can be considered a Bible of Running for these individuals. Noakes also includes a good deal of information on training for ultra-marathons, which I find interesting as I don’t see there being as big a market as say the 10k and marathon. It is obvious that Noakes is more concerned with providing the reader with the most comprehensive manual on endurance running possible.

In summary, the “Lore of Running” would be most suitable for runners that have at least some training experience and are hoping to learn more about all aspects of distance running. Beginners may be intimidated by the sheer size of this book and may be best served by a more introductory book on running. However, the “Lore of Running” is reasonably priced and offers good bang for your buck, even if you are a triathlete wanting to learn more about training for the running portion of your event. Hopefully this book is offered for the new e-book readers coming out such as Amazon’s Kindle, Barnes and Noble’s Nook or Sony’s Portable Reader so that you are only lugging around 10 ounces and not a couple of pounds of paper.

Product Review: Globus Premium Sport Plus Electronic Muscle Stimulator

- Derek M. Hansen –

Having used electronic muscle stimulator (EMS) technology for over 12 years for both personal and professional applications, I am always on the lookout for innovations with this type of technology. There are many different EMS units for sale out there these days. Some units are quite inexpensive, while others can be cost prohibitive. People are always asking me which units are the best for their purposes. I always ask them what they are willing to pay, because I am a firm believer in the idea that, “You get what you pay for.” While some of the less expensive models may be more accessible to consumers, you almost always have to pay no less than $600-$800 US for a unit that will offer a combination of quality, durability and flexibility.

Very recently, I tested the Globus Premium Sport Plus EMS unit. Globus is an Italian-based sport and health technology company that has recently been selling their products in the United States. Their products have full FDA approval and are available through a number of distributors. The European manufacturers such as Globus, Compex and Cefar have a significant lead on the rest of the world when it comes to consumer level EMS units. It seems the European consumer has a more advanced knowledge of the benefits of and applications for EMS technology. Accordingly, the European manufacturers have found a way to produce high quality, versatile products that are safe and easy to use. Globus Sport and Health Technologies is a perfect example of a company that has produced innovative EMS products.

Design

The Globus Premium Sport Plus is a well designed four-channel (eight pads) muscle stimulator. Right off the mark it leaves a good impression. It is a sturdy, well-built piece of technology. For those of you who have not used EMS units previously, the build factor is critical. If you want a mobile device that you can take to a training location such as a weight room, you need to know that it can stand up to some punishment. I have athletes using these devices on a regular basis, and they are kicking, dropping and tossing these things around. Some older units I have used in the past have had the casings crack and knobs pop off. If you invest good money into one of these products, you want the assurance that it will last. Clinical models are built tough, but often weigh a ton and are attached to a cart. Globus has managed to combine the best of both worlds: durable and mobile.

Navigating through the menu system of the Globus Premium Sport Plus is very easy and intuitive. Just like any cell phone or MP3 music player, the average person will have no problem finding the settings they need. Until Apple starts producing EMS units, Globus has the edge in interface quality.

Programs

The Premium Sport Plus is full of pre-set programs that are categorized by either ‘training objective’ or ‘sport-specific program.’ In both cases, you can target specific body parts (i.e. upper leg, lower leg, back, etc.) when you are creating your training session. The unit also assists you by offering a diagram for pad placement for each program. This is very useful for less experienced EMS users and doesn’t require you to carry around the training manual for this purpose. You can also choose between pre-season and in-season programs in the sport-specific programs.

The Sport Plus’ offering of training objectives are listed below:

- Active recovery
- Maximum strength
- Resistance strength
- Explosive strength
- Endurance
- 2x Preparation (for endurance and sprint)
- Massage
- Base training
- Warm-up
- Ultra-endurance
- Stretch-relax
- Demo

The specific sport directed training programs are as follows:

- Cycling
- Swimming
- Running
- Sprinting
- Jogging
- Cross-country skiing
- Downhill skiing
- Tennis
- Golf
- Football
- Basketball
- Baseball

The other advantage of the Globus Premium Sport Plus model is that it allows the user to customize existing programs by pressing the ‘function’ button and modifying duration, frequency and/or pulse width. This is a must-have function for individuals who have experience with EMS and want the ability to modify programs to their exact specifications. Individual athletes respond differently to EMS (due to muscle fiber composition, fluid levels and other impedance-related issues) and sometimes you need to ‘tweak’ the settings to get the best result – just like any other training program. Not many consumer level EMS units offer this flexibility. The professional level muscle stimulators have this ability, but can run you well over $2,000 US in price.

Other Features

Like a web browser, the Premium line of Globus muscle stimulators offer the ability to ‘bookmark’ the programs that you use most often to a ‘favorites’ list. This is very useful if you are using the same programs over and over again. Additionally, if you customized a program to your liking, you can bookmark these settings for future use. These favorites can be saved under specific profiles (up to 10 athlete profiles) that can be programmed into the Premium Sport Plus if it is being used by several different athletes. The unit also saves the last 10 programs that were used in case you wanted to refer back to what you used in a previous session, much like a ‘history’ function in a web browser. There is a function that allows you to automatically return to the intensity levels of your last session, bumping the current up to 80% of the value you used in the same program previously. It then increases the current intensity to 100% in two minutes.

Another feature that provides some versatility is the ‘2+2’ program that allows you to run two different programs at the same time. This can be useful if you are doing a workout session on one part of your body (i.e. quadriceps) while doing a recovery program on another body part (i.e. back).

The Premium Sport Plus also allows you to bring up the intensity of all four channels with one button (Synchro-Stim function), rather than having to manually increase every single channel. This helps in the initial stages of setting intensities, allowing you to bring up a base of intensity, and then customize each channel independently. It also allows you to bring the intensity of every channel down quite easily.

The unit comes with a rechargeable battery pack with an AC adapter included. It charges relatively quickly and holds the charge for a long time. I assume that the heavier weight of this unit is due in large part to the hefty battery.

Click To Play

(Watch this video directly in higher quality by clicking here.)

Conclusions

The Globus Premium Sport Plus lists for a suggested retail price of $1,100 US. While some may find this very expensive, based on my experience with consumer EMS units, you are getting very good value for your dollar with the Globus products. It provides great pre-set programs, with unparalleled flexibility and options at this price-point. If you can afford to invest in a Globus unit, you will not be disappointed.

Right now, I feel Globus is leading the consumer market in EMS units. Compex has some newer products that have come out recently that I have not yet sampled. However, Globus has added some features and options that my previous Compex models did not possess. I will keep my eye closely on the new products that come out and keep you all updated.

Globus Premium Sport Plus

Pros:

- Broad array of programs
- Customizable settings
- Sturdy construction
- User friendly interface and functions
- Favorites and History functions for multiple users

Cons:
- Unit is mobile, but a little on the heavy side
- Price is high for a consumer unit at $1,100 US

For more information on Globus products, visit http://www.globussht.com. The Globus Premium Sport Plus is available for purchase at HammerNutrition.com.

Globus Premium Sport Electronic Muscle Stimulator

The PREMIUM SPORT programs enhance Maximum Strength, Explosive Strength, Resistance and Reactivity of elite athletes. By stimulating the specific muscles needed for different sports, the Globus Premium Sport can supplement the training of every athlete. Sport programs include:

– Maximum Strength
– Resistance Strength
– Explosive Strength
– Reactivity
– Aerobic Resistance
– Active Recovery
– Preparation (similar to Potentiation)
– Basic Training

The PREMIUM SPORT has ten distinct libraries specifically conceived for the following sports: Football, Baseball/Softball, Basketball, Running, tennis, Cycling, Golf, Sprinting, Cross-Country skiing and Downhill skiing. The training libraries include Conditioning and Maintenance programs. The Conditioning programs help athletes reach peak condition. During competitive periods athletes will then switch to the Maintenance programs to maintain the peak condition without unnecessary fatigue.

Globus Premium Fitness Electronic Muscle Stimulator

The Globus Premium Fitness model includes fitness programs developed by coaches and personal trainers to improve your physical shape through electro-stimulation: balancing your strength, developing your resistance, preparing for exercise, recovering from exercise, as well as recoving from muscular fatigue.

PREMIUM FITNESS with its jogging, basic training, aerobic resistance, active recovery and preparation programs, help develop your physique, and charge you full of energy. Total programs include:

– Aerobic Resistance
– Active Recovery
– Preparation (similar to Potentiation)
– Basic Training

The Globus PREMIUM FITNESS will take care of your wellness and will help eliminate daily fatigue and stress.

Globus Replacement Set of Electrode Wires and Replacement Electrodes

Also available are Globus brand accessories such as extra lead wires and replacement sticky pads, in both small and large sizes.

Book Review: “Running Well” by Sam Murphy and Sarah Connors

“Running Well” by Sam Murphy and Sarah Connors

Human Kinetics, 2009. 184 pages. ISBN-10: 0736077456, ISBN-13: 978-073607745

I often browse the sports section in the book stores to see what new books on the topic of training, conditioning and fitness have come out on the market. Now and then I flip through the books on running and I am almost always disappointed in what I see. Running is often presented as a Zen-like journey of the soul, where an individual works through hundreds of thousands of miles of slogging through workouts to achieve internal gratification or inner peace. Very little, if any, good information is provided on running technique and the fundamental process through which one must go to improve their technique. A smattering of poorly arranged and described drills might be included, as well as strength training exercises and a collection of stretches that do little to improve technique and bolster good running mechanics. Running is often viewed as a simple activity in these publications, not a well developed skill.

Recently, I came across “Running Well” by Sam Murphy and Sarah Connors and thought it deserved a read through. It is divided into three main parts that are appropriately broken down into individual chapters that guide the runner through the key elements of the training process. Part 1: How to Run deals with running technique, warming-up and cooling-down, flexibility and stretching, as well selecting footwear and running surfaces. Part 2: Smarter Training discusses training philosophy, incorporating appropriate recovery, varying your sessions, including supplementary strength training and developing good nutritional habits. Part 3: Damage Limitation identifies common running injuries and causes, rehabilitation strategies and first-aid recommendations.

Presentation

The authors of Running Well are ambitious in their attempts to provide a comprehensive resource on running and have done a good job in providing a wealth of useful information in a well packaged manual. First off, the book is well published and assembled. It looks nice, with lots of aesthetically pleasing photos, healthy-looking models and easy-to-read typeface and diagrams. It is the kind of book that you can’t help picking up and flipping through the pages, even if you aren’t interested in running or exercising. It is not too big and cumbersome like an encyclopedia, but provides enough detailed information to serve as a handy resource to individuals hoping to improve their performance.

Target Audience

The book is obviously intended to reach the largest demographic of runners – recreational runners and joggers who may or may not participate in road races, trail runs, triathlons and other inclusive running events. It is not really intended for track and field athletes or team sport athletes who are primarily intending to improve acceleration, top speed abilities or even mid-range speed. However, there is still good information on general training philosophy, injury prevention, nutrition and technique that even developing athletes in various sports could benefit from.

Technical Suggestions

Because I spend a good deal of my time examining and correcting running mechanics in athletes of all abilities and backgrounds, I did invest a bit more time reviewing Running Well’s recommendations on running technique. While most of their recommendations are appropriate, there are a few details that could be improved upon or, at the very least, further developed to provide a clearer picture to readers. For example, their discussion of knee lift and foot placement is, I believe, off the mark. They identify proper foot placement as landing “directly under your center of gravity.” A simple review of running biomechanics tells us that the foot must land slightly ahead of the center of mass to prevent us from rotating forward over the foot and falling toward the ground. This is demonstrated throughout the book in their profile photos of running athletes – their feet landing six to ten inches ahead of their centers of mass on touchdown. I believe that sometimes we tell the athlete to land under their hip, even though we know that they will land just in front of that target. Our verbal cues as coaches often aim for emphasis, not exactness.

Additionally, the authors go on to say that athletes should not be lifting their knees up, but forward, to prevent a “wasteful bouncing motion.” Lifting the knee through the leg recovery phase not only results in the knee moving up, but also forward. My experience has shown me that telling an athlete to move their knee forward almost always results in reaching, over-striding and landing too far in front of the center of mass. The knee lifts to a point where it no longer moves forward (as it is on the distal end of the femur) then it drives downwards toward the ground. You want the athlete to think of the leg motion as a vertical action, not only to provide adequate vertical force to oppose gravity, but also to prevent the athlete from landing too far in front of the center of mass and braking their forward progress. If you simply think of the vertical action of the legs, the feet land where they should and provide efficient locomotion.

This is one of the challenges of creating a book on running technique. It is very difficult to find photo or a series of photos to demonstrate the technique you are intending to communicate. Not only do you have to capture the photo at the right time, but you also must have access to a runner that is executing good technique. With sprinters, the top athletes must have good technique or else they cannot compete at the highest level. The further the racing distances, the less optimal their running mechanics need to be. A good set of lungs will get you quite far, even with sub-par technique. Having said that an endurance athlete with good form and good physiology will always prevail.

Training, Recovery and Injury Management

There are some sections of the book that I really was glad to see. Chapter 4 (Down to Earth) spends a good deal of time discussing the choice of footwear for individual runners. They have a 10-point buying guide for running shoes, fitting and lacing guidelines and even a common sense discussion regarding orthotics. They also point out that shoes should last approximately six months or 300 to 500 miles of running. I’ve heard of people dumping their running shoes after three to four months, but we can’t all afford that type of luxury. The author’s also spend time discussing running surfaces – an area that I am always bringing up with runners. The choice of running surface can play a significant role in the durability of an athlete. My favorite choice for running surface – grass – however, was not brought up in their discussion. There are also some handy tips for treadmill running included in this section.

The discussion of strength training for runners in Running Well is likely appropriate for beginner and intermediate runners. There is a good deal of discussion on core strength, although many of the exercises are spent horizontal on the ground (i.e. plank position). I’m a firm believer that most core strengthening for running should be done in the vertical position performing specific running drills that enhance posture and eccentric strength. It is a specific form of core strengthening that prepares the athlete for the effects of gravity on the runner’s posture and force production. Excessive horizontal core training can be stressful for the hip flexors and back, and can result in significant undesirable tightening of the core muscles – negatively impacting the body’s ability to absorb force.

The cross-training and nutritional information provided in this book is sound and will provide the typical recreational runner with appropriate guidelines for supporting their training program. These sections are followed up with useful injury management prescriptions. One of the best recommendations in the book is the reference to keeping a detailed diary and reviewing your recent training to determine the causes of possible injuries. Too often runners try to turn to medication or the medical community without examining why they went wrong in the first place. Issues such as training volume, muscle tightness, running surfaces and running shoes can be the catalysts of injury that need to be rectified in order to prevent future problems.

Conclusions

Although it is difficult to be everything to everyone when it comes to a runner’s manual, Running Well does a very good job at providing common-sense solutions for recreational athletes that may not be well equipped to engage in a comprehensive training program. There are many helpful photos and diagrams provided in this book. And, the overall arrangement of sections, recommendations and figures allow for an easy and enjoyable cover-to-cover read. Given the book’s very reasonable price tag, I would highly recommend this book as a cost-effective purchase for recreational runners.

Buy Running Well direct from Human Kinetics

Product Review: Casio EX-FH20 – High Speed at a Budget

– Derek M. Hansen –

Just when you think Casio was going to leave the high-speed video market alone for a while with their EX-F1 offering, they introduce a lower-priced, similarly-featured Casio EX-FH20.

The Casio EX-FH20 can capture 40 high resolution, 7 megapixel images in one second providing many more images to choose from than a DSLR. The camera also provides a 20x optical zoom starting at 26mm wide-angle. It’s predecessor, the EX-F1 only provided a 12x optical zoom, stating at 36mm. A push of a button enables you to shoot high definition 720p video and switch to high speed slow motion video. The EX-F1 allowed you to shoot standard definition video,switching to 300 fps video with the push of a button. The high speed function allows for more flexibility than the EX-F1, with capture at 30-210fps, 420fps, and 1,000fps. To read my initial review on the Casio EX-F1, click here.

Advantages of the EX-FH20

Right of the bat, you can see that the EX-FH20 is smaller in size than the bulky EX-F1. The EX-FH20 weighs in at 17 ounces, while the EX-F1 is a much heavier 23.7 ounces. The EX-FH20 takes a smaller carry case with the dimensions as follows:

- EX-FH20 – 4.83” (W) x 3.20” (H) x 3.33” (D)
- EX-F1 – 5.03” (W) x 3.13” (H) x 5.12” (D)

So, carrying around the EX-FH20 will be a lot easier, but it still won’t fit in your pocket.

As a digital still camera, the EX-FH20 shoots at 9.1 mega-pixels, a step up from the 6.1 mega-pixels of the EX-F1. Although the high speed burst mode shoots at 40 frames per second (20 less than the EX-F1), the shots are at a higher resolution (8 mega-pixel) than the EX-F1.

The EX-FH20 also has a much longer optical zoom at 20x (26mm to 520mm) as opposed to the EX-F1 at 12x (36 to 432mm). Whether or not 90mm makes a difference to consumers depends on the type of shooting you are doing. For parents wanting to shoot video and photos of their kids playing soccer, it may be the best combination of video, high speed video and digital still camera.

Why People May Stick with the EX-F1 for the Time Being

The video modes for these cameras are different with the EX-FH20 providing HD mode in 720p, while the EX-F1 provides up to 1080p HD. The resolution for the EX-F1 high speed modes are also slightly better resolution (likely because the lens is larger):

- EX-FH20: 480 × 360 (210 fps, 30-210 fps), 224 × 168 (420 fps), 224 × 56 (1000 fps)
- EX-F1: 512 × 384 (300 fps, 30-300 fps), 432 × 192 (600 fps), 336 × 96 (1200 fps)

I find that for indoor shooting with EX-F1, use of the high speed modes results in darker and grainier results than if I were outside in regular daylight. I could see the EX-FH20 providing less favorable results, particularly when zooming in on subjects. The EX-FH20 does appear to have a high speed “Night Scene” mode and other image stabilization features, but I can’t properly comment on those until I get my hands on one of these suckers.

The EX-F1 records video with stereo audio, while the newer EX-FH20 records in monoaural. However, the video recording formats do differ as follows:

- EX-FH20: AVI format, Motion JPEG, IMA-ADPCM (monaural)
- EX-F1: MOV format, H.264/AVC, IMA-ADPCM (stereo)

However, if you don’t mind not having stereo recording, then you may benefit from the fact the file formats for the EX-FH20 are AVI and likely more compatible with a broader spectrum of video editing packages.

Final Remarks

I was hoping that Casio’s next iteration after the EX-F1 would have the same high speed abilities as the EX-F1, but with higher quality video (I’ve seen professional research cameras with 1000 fps at HD quality – albeit at a very high price). It doesn’t appear that this is available with the EX-FH20, but it has been bundled with some other features not found on the EX-F1. Will I go out and buy an EX-FH20 to replace my EX-F1? Not likely. I like my EX-F1 and I’m accustomed to it’s feel and features. However, for the high speed video enthusiast that doesn’t want to shell out close to $1,000, the EX-FH20 is more than a suitable substitute, retailing at under $600US.

I am very glad that Casio has continued on with trying to improve (and bring the price down) on this technology. I love watching the high speed video of simply activities like running, jumping and throwing. Just the other week, I was using the camera to determine ground contact times for plyometric jumps. Great fun! I’ll be glad to see what they come up with next with this line of cameras. If they can produce a camera that shoots 100, 500 and 1000fps at standard definition or (dare I say) high definition, I’ll be the first in line.

Find the new Casio EX-FH20 at BH Photo and Video below:

Honda Unveils “Walking Assistance” Robotics Technology

– Derek M. Hansen –

Every now and then you see something that is just ’science-fiction’ cool. Something that you may have seen in the movies and, eventually, becomes a reality. If you’ve seen “Iron Man” starring Robert Downey Jr. this year, you couldn’t help but leave the movie theater wondering when a super-suit would be available in the near future to enhance your strength and power.

On Friday, November 7, 2008, Honda Motors announced it will begin real-world testing of its second experimental walking assist device designed to reduce the strain on a user’s leg muscles and joints such as hips, knees and ankles. The mechanics device will support a portion of the user’s body weight for activities such as crouching, walking or climbing stairs and is meant to help both those physically weakened with age or injury as well as workers who would need to reduce the stress on their bodies from heavy work or postural conditions that are unsafe.

The device, including its lithium ion battery and shoes, weighs 14.3lbs, and uses two electric motors to assist users’ leg movement for up to two hours before a re-charge is required.

Honda began research on a walking assist device in 1999 with the goal to provide more people with the joy of mobility. The first walking assist device, announced in April 2008, has a stride management system and was designed for people with weakened leg muscles, due to reasons such as aging. The research and development of Honda’s advanced humanoid robot, ASIMO, including the study of human walking, provided Honda with the knowledge necessary to develop the walking assist device. This research has been conducted by the Fundamental Technology Research Center of Honda R&D Co., Ltd. in Wako, Saitama. To evaluate the effectiveness of the experimental model of the walking assist device with bodyweight support system, Honda will test the walking assist device at its Saitama Factory (in Sayama, Saitama) starting this month.

Implications

Now that we are actually on the cusp of this type of technology, it will be interesting to see what useful applications arise. As reported, use with mobility-challenged populations and factory workers will be the first applications. The elderly and persons recovering from stroke could benefit from this device. I could also see this type of robotic technology being used in rehabilitation for lower limb injuries. This apparatus, although pricey, could replace crutches. In the first week following ACL surgery, patients could strap on this device and avoid significant weight bearing, while introducing much needed flexion and extension movement in the knee joint, much like a Continuous Passive Motion (CPM) device. It would ensure stability while incorporating movement and accessibility. I could foresee it being used for assisted movements as part of a strengthening and muscle re-education progression, enabling squatting, lunging, walking and, eventually, running.

I could even see exoskeleton robotic technology being integrated into a whole new classification of sport. I would love to see the robotic, cyborg 100 meter sprint performed in under 6 seconds. And then there are the military and policing applications for these types of robotics, much similar to the “Iron Man” concept.

I will be watching closely to see how this technology evolves and if more and more investment is directed at these types of projects.

To find out more on the Honda Walking Assist project, visit this link.

Product Review: Casio EX-F1 – The Sports Geek’s Dream Camera

– Derek M. Hansen –

I had the opportunity to try out the recently released high speed digital camera from Casio: The Exilim EX-F1. All I can say is, “Wow!” It does everything that Casio claims it can do and more. If you shoot video or still shots for analyzing sporting performance, this is a camera for you. Even if you can only borrow one for a few days, I highly recommend it.

The Basics

The EX-F1 is a multi-purpose digital still camera and digital video camera. It has an optical zoom capability of 12x (36 to 432mm) that allows you to catch action that is far away. It also has a digital still photo resolution of 6.1 megapixels, which won’t knock anyone’s socks off in this century. However, what sets the EX-F1 apart from the competition is the speed at which it can shoot both still photos and digital video. Still photos can be shot continuously at anywhere from 1 fps to 60 fps. Additionally, video can be shot at frame rates unheard of for consumer based cameras, creating smooth super-slow-motion videos that make your subjects look like they are floating on air. The EX-F1 can also shoot HD videos at 1920 × 1080 resolution. The total package amounts to a credible digital still camera combined with a very flexible digital camcorder. However, the camera does look more like a digital SLR camera than a video camera.

Video Capabilities

The EX-F1 has the ability to shoot high speed video at 300, 600 and 1200 frames per second. This allows you to review the video at super-slow-motion speeds, and provides a smooth, seamless account of human performance. The catch is that the video resolution of these various frame rates is lower than standard video. For example, at 300 fps, the camera captures 512 × 384 pixels, at 600 fps it captures 432 × 192 pixels and at 1200 fps it records at 336 × 96 pixels. I found that for sport analysis, the 300 fps mode captures more than enough information. The resolution is also high enough that you don’t miss out on any detail. You cannot zoom in or out during high speed recording, but there typically isn’t enough time or need to change focal length during quick sporting events. Additionally, you cannot record audio at these high frame rates. Usually the audio sounds like someone moaning underwater during slow motion playback anyways.

The camera comes with some basic software that allows you to play the movie clips on your computer, burn them to DVD and/or upload them to YouTube. To view the videos on your computer, you can use ArcSoft TotalMedia on the supplied CD-ROM. On my computer, the files automatically opened up in QuickTime although the videos were a little bit slower to start. TotalMedia can also be used to burn HD quality movies onto DVD.

For individuals who would like to edit their videos in conventional video editing programs (i.e. Premiere, Pinnacle, MovieMaker, Sony Vegas, etc.) you will have to obtain third party software that can convert the Casio MOV files to a compatible format. I downloaded a program called MPEG Streamclip from Squared 5. MPEG Streamclip allows you to conveniently convert individual files into useable formats. Although it is an extra step in the editing process, the high frame rate video files produced by the EX-F1 make it a worthwhile task.

The only consumer level products that come close to providing the fast frame rate of the Casio are a number of Sony Digital Camcorders that employ what is called Smooth Slow Recording at 240 frames per second. One example of a similarly priced camera is the Sony HDR HC9 which is a mini-DV format High Definition camcorder. The resolution of the 240 fps Sony cameras is similar to that of the 300 fps Casio videos. However, Sony does not provide the option of 600 and 1200 fps, as well as the digital still capabilities of the EX-F1. The only advantage of the Sony HDR HC9 is that it records in HDV format, as opposed to the Casio’s AVCHD format which is much more cumbersome to edit. Sony has hard drive camcorders (HDRSR11 and HDRSR12) with the Smooth Slow Record function, but they also record in AVCHD format. For serious high speed photographers who want high resolution capabilities, you will have to look at more expensive professional cameras such as those offered by Vision Research such as the Phantom HD line which can shoot HD quality video at anywhere from 1 fps to 1000 fps.

Watching a video of sporting movements that has been recorded at 300 frames per second or higher – even if it is something as mundane as running – is breathtaking. It’s as if you are watching a Discovery Channel documentary or a the slow motion clips of football games shot by NFL Films. Using normal 30 fps video slow motion is good, but not even close to 300 fps. At the very high frame rates, the movement is slowed down so much and so precisely that it allows your brain to easily digest the information. When I took video clips of athletes at 300 fps and then showed them the results right away, their response was always along the lines of, “Wow, that is so cool!”

Provided below are some sample video clips that I took using the EX-F1. These clips were converted using MPEG Streamclip, recompressed using Windows MovieMaker and then uploaded to YouTube (even though the camera software has an automatic upload to YouTube function). All of these videos look much better than what you see through YouTube. Unfortunately, I still haven’t figured out how to jack up the resolution for my YouTube uploads. Don’t let the quality of these YouTube videos discourage you from testing out an EX-F1. I will try to follow up this article with more video posts of higher quality.

Sample Video Clips

This video focuses in on the legs during a running drill for a football team. Notice how you can easily watch every aspect of lower limb mechanics: how the foot is landing, where it is landing in relation to the hip, where the stress is being transferred.

This video is of a casual jogger taken from about 50 yards away. Not as dynamic as the football sprint, but still gives you lots of information.

I was in my backyard when I heard a lot of buzzing from some flower pots. Needless to say, I sprang into action and shot this honey bee working over the flowers.

Finally, I had to finish with the requisite slow motion capture of a dog shaking water off its body. Nothing new, but still gives you an idea of the capabilities of the camera.

Digital Still Performance

I’m no expert in the area of digital photography, but I’ve had enough digital cameras in my day. And, I also owned a nice Canon AT-1 35mm SLR when I was a student, shot lots of film and even developed a number of rolls myself. So, when I shot some photos with the EX-F1, I was still pretty impressed. Remember, I would not buy this camera for its digital still performance alone. The 6.1 megapixel photos can be shot in RAW or JPEG format and look quite nice. I won’t post any in this article, as there are many other reviews that handle this aspect of the EX-F1 much better than I could. However, given that the camera had such nice video performance, I was suprised to find that the photos were better than any of my previous digital cameras. The ability to shoot up to 60 frames per second is nice too, although it is a bit of overkill for much of the sporting movements I analyze. Thankfully the camera can shoot pretty much anywhere between 1 and 60 frames per second (10-15 frames per second is usually enough for me), and has a function ring on the lens that can be used to select your frame rate quite easily.

Specifications at a Glance

Number of Effective Pixels – 6.00 million
Imaging Sensor – 1/1.8-inch high-speed CMOS
Image Type – RAW, JPEG and movies in MOV format (H.264/AVC)
Number of Pixels Recorded – Photos – RAW, 2816 x 2112, 2816 x 1872 (3:2), 2816 x 1584 (16:9), 2304 x 1728, 2048 x 1536, 1600 x 1200, 640 x 480
Number of Pixels Recorded – Video - Standard Video – 640×480 at 30fps, HD Movies at 1920 × 1080 and 1280 × 720 at 30fps, Hi-Speed Movies at 512 × 384 (300 fps, 30-300 fps), 432 × 192 (600 fps), 336 × 96 (1200 fps)
Operating Speed - Normal Speed Continuous Shutter – Maximum is 3 frames per second, High-speed Continuous Shutter – Maximum is 60 frames per second, Flash Continuous Shutter – Maximum is 7 frames per second (Up to 20 images)
Lens Focal Length – f=7.3 to 87.6mm/Approx. 36 to 432mm
Zoom Capabilities – 12x optical, 4x digital
White Balance – Auto WB, Daylight, Overcast, Shade, Day white FL, Daylight FL, Tungsten, manual WB
Sensitivity – Auto, ISO100, ISO200, ISO400, ISO800, ISO1600
Other Recording Functions – BEST SHOT, YouTube Capture Mode, Face Recognition
Built-in Flash Modes – Auto, Flash Off, Flash On, Red Eye Reduction, External Flash
Viewfinder/LCD – 2.8-inch wide TFT color LCD (Super Clear LCD), 230,160 dots (959 × 240) and a 0.2-inch, Equal to 201,600 dots electronic viewfinder
Inputs/Outputs – USB/AV port, HDMI™ output (Mini),, hot shoe, external microphone jack, AC adaptor connection (DC-IN)
Power Requirements – Rechargeable lithium ion battery (NP-100) x 1, AC adaptor
Weight (excluding battery and accessories) – Approx. 23.67 oz
Bundled Accessories - Rechargeable lithium ion battery, lithium ion battery charger, AC power cord, USB cable, AV cable, strap, lens cap, lens hood, remote shutter release, CD-ROM.

Find the Casio EX-F1 at BH Photo and Video below:

Conclusions

I would definitely buy this camera given my current situation: I’m a father of two small, active children, and I work with athletes in all sorts of sports, where I’m constantly analyzing movement mechanics. The amount of information I get from the high speed video alone is more than worth the money. And, watching your kids jump, bound and run around at 300 frames per second is fantastic. The camera also shoots adequate still photos and normal and high speeds. The 12x zoom lens also allows me to zoom in or out while recording standard or high definition video. The only downsides of the camera are the low light shooting issues, the video format conversion time (AVCHD format) for editing purposes, and the size of the camera, although the camera really isn’t that heavy at all. One figures that the camera has to be quite large to allow for the zoom capabilities and to allow enough light into the lens for high speed shooting.

As with any time you are choosing a camera to buy, it really depends on your needs, your preferences, and how much you are willing to spend. The good thing is that perhaps Casio has now raised the bar for other manufacturers to provide much more advanced features on their digital still cameras and their camcorders.

Who Should Buy This Camera

Stretching Anatomy – 1st Edition

Stretching Anatomy – 1st Edition (Book)

Retail Price $19.95 Click on image for latest SALE price

Stretching Anatomy – 1st Edition (Book)

See inside every stretch-and maximize flexibility! Stretching Anatomy will arm you with the knowledge to increase range of motion, supplement training, enhance recovery, and maximize efficiency of movement. You’ll also gain a detailed understanding of how each stretch affects your body.

Stretching Anatomy is like having an X-ray of each stretch, only better. Not only do you see full-color illustrations of the muscles in action, but you also find out how changes in position can alter the muscle emphasis and difficulty and how variations can improve safety and effectiveness.

Each exercise includes detailed instruction on how to stretch, when to stretch, primary and secondary muscle emphasis, and which muscles are activated for support. Stretching programs provide three levels of difficulty, including light stretching that can be used as a warm-up or to aid in recovery from soreness or injury. And summary movement tables show how to customize stretching programs to focus on key problem areas.

Whether it is increased flexibility or reduced muscle soreness or tension, Stretching Anatomy allows you to see and feel the benefit of proper stretching technique.