In Defense of Running: Part 1

Hey gang!

Recently, the sport of running has been catching a lot of flack, as it is believed be the root cause of many overuse and chronic injuries, such as plantar fasciitis, IT Band syndrome, or shin splints. It has become so popular over the years because of a lot of things: minimal barriers to entry, multiple difficulty levels, variety, and… mostly anybody can do it! For that reason, there are countless 5k’s, 10k’s, halfsies, fullzies, mud races, trail extravaganzas, and even ultras (aka running for-ev-er) to keep people busy. 

Much of the negative talk about running comes down to the fact that people believe the sport itself causes injuries. I would argue otherwise, and say that there are other factors at play here. Lately I’ve been reading an awesome book called “The Story of the Human Body,” by Daniel Lieberman. It outlines how we as a species evolved into what we are today, and really digs deep into a lot of the prominent features that help us excel at running (and lots of other stuff, too). Before I go over some tips to help avoid these injuries, I’d like to take you on an educational journey that explains why we were made for running whether you like it or not.

Food and Water

Back in the ole’ days, way before we were even “human,” it was a strugglefest finding food. Not only that, we weren’t the biggest and baddest predators on the planet, so a lot of the time we were being chased. When that wasn’t happening, we were foraging for food in the the ground as well as on plants and trees. Usually this stuff was really tough to chew… kind of like chewing tree roots for hours on end (very different than Paleo diets of today). But, sometimes that was the only food available, and if not, you’d have to go find it!

 As evolution would eventually figure out, being bipedal (two feet) is more energy efficient than being quadruped (all fours). This made our early ancestors able to cover distance through walking more effectively than the other animals as they figured out how to hunt and scavenge food. Enter the “Hunter Gatherer.” One of the tactics they used is known as “persistence hunting.” In short, we would basically chase an animal in the heat until it would get hot, tired, and much more easily subdued using primitive weapons. Another tactic, involved locating a fresh kill, getting to it as quick as possible, and then scavenging what they could from it. The act of running was crucial to our early ancestors to be able to search, hunt, and survive.

Is it hot in here, or is it just the human population?

With that said, another amazing adaptation that we have on other species' is the ability to disperse and regulate heat via sweat. Most animals can’t do this because of thick coats of hair. They simply have to breath harder and then stop moving or slow down. This explains why human ancestors were able to hunt during the day, and subsequently hid from predators at night. It also can show why we evolved from the “ape-like” creatures and into the taller, longer limbed humans of today.

Don’t believe me? Look at an elite runner. They have skinny frames, long limbs, and are super lean. These are features that help cool the blood down when it gets hot. Part of this look from the runner’s standpoint is due to the muscular adaptations of aerobic exercise and energy efficiency, but the other part is evolution. We as a species got taller and skinnier because it made it easier to disperse heat. This helped us be able to travel long distances in search of food and water, as well as survive in hotter environments. (Keep in mind though, it’s not like it happened overnight, this process took thousands of years!)

My, you have such big feet!

From a biomechanical standpoint, another feature we have is our feet. Given that we are bipedal, our foot is the first object to make contact with the ground. The first thing that hits when you run is that giant bone called the Calcaneus (heel). It’s built to sustain forces from the heel strike. After that, your foot rolls forward, absorbs shock with with the arch and the muscles on your lower leg. The hip joint stabilizes the rest of the body as all this is going on, until your foot and toes push off to land on the other foot to repeat the process.

Over time, a lot of these features have changed to meet our main activity. For example, Lieberman explains that our ancestors had many similar anatomical traits: the ability to stiffen the arch, upwardly oriented joints, and a big, flat heel bone. As we developed an enhanced ability to walk and eventually run, these features became further advanced over time. Hip structure started to change, limbs became longer, and the arch went from flatter to more curved.

With that being said, how you run is entirely up to you. Whether you heel strike, are a mid-foot runner, or are full on barefoot forefoot runner; depends on your mobility, training level, as well as your genetically given joint structure. Not everybody is built the same way with regard to this. My advice is to do what feels good to you and focus on dialing in your technique from there. 

Specific Adaptation

To get into this a little more, picture how similar we all are, but yet each of us are still so different. We have evolved to this point because of the necessity to survive. From all fours to standing on two feet, walking to running, now even our facial structure is still changing to accommodate the foods we eat. The genetic makeup of our species is unique because of it’s ability to adapt to specific stimuli. We are adaptation machines, as the human body will get better at whatever it’s forced to do.

(Complete Myth, BTW)

For the homies that enjoy running or cycling, for example, you are going to get better at it as long as you keep at it for a while. The same goes for the powerlifters in that when you consistently lift heavy stuff, your body will reward you by getting stronger (to the point of genetic limitation). In essence, it really comes down to the goal you are trying to achieve. Spend the bulk of your time working on what matters most and your body will adapt.

Until Next Time

Stay tuned for Part 2, covering important areas that you should focus on during your running program. The fact is that running can lead to numerous overuse injuries, but it’s more about being smart in your approach and not neglecting certain areas in your training.

Happy Running,

RY

*Disclaimer and Credit: Although this all makes me sound really smart and stuff, a lot of the information from above can be credited to the book I referenced by Daniel Lieberman. A great read with tons of knowledge bombs.

Creating a Nutrition Bucket

Hey gang. Today we are talking about a concept revolving around nutrition. This admittedly is a vast and expansive subject, but I'm going to try to make sense of it all. I first heard about "The Bucket" concept from Mike Boyle, a very well known strength coach in the Boston area. He was using it to explain exercise selection and the things that need to be addressed in someone's programming. With this approach, you use the analogy of "filling the bucket" with the big rocks first, and then the smaller pebbles to fill in the gaps.

For example, take an individual interested in getting stronger and gaining muscle. The bigger rocks of the program that fill the bucket are going to be those compound lifts; deadlifts, pushing, pulling, squats, lunging, etc. For this goal, it's all about loading up the weight and grinding some reps out. All the other stuff; mobility work, core stability, self myofascial release, stretching, assistance exercises; is used to fill in the rest of the bucket.

The point is: Don't waste time on the stuff that doesn't have a large impact on you reaching your goals. It all matters, but at the end of the day the bulk of workload needs to be what matters the most. Nutritionally, it works the same way. Here's what I mean, step by step:

Step 1: Get the big rocks in the bucket, first.

In my opinion, if you haven’t mastered the basics of eating a healthy diet, then you shouldn’t stress yourself out over the little things. People usually want the quickest and easiest route to success, which is why they try to go from 0-60 right away. This can end poorly because it limits your progression and makes it hard to stick to a plan that works for you.  I routinely get questions like:

Aren’t carbs bad? I heard that Paleo is the bomb, should I try it? Are GMO’s going to turn me into Goro from Mortal Kombat? Is eating organic important? What supplements should I take to get huge / slim down? 

The fact of the matter is, your nutrition can be as complicated as you want to make it. Without a simple plan to start, it can get out of control pretty quick. So, make it as easy as possible. Solid protein sources, dairy, veggies, fruits, healthy fats, nutrient dense carb sources, and water. Don’t worry about all the things that won’t have an immediate impact when you first start out. Make sure you fill up the bucket with these before you make a ton of room for all the other food variables that could be limiting you.

**Notice that the vague guidelines above never mention specific amounts, caloric needs, or certain goal requirements. Each person and their specific goal is going to be different. With that said, you’ll need to realize that each person’s bucket is going to vary and change what goes into it.

Step 2: Add some pebbles.

I like to envision this as the stuff you simply cannot live without. Maybe it’s that coffee in the morning or enjoying a few slices of pizza every now and again. This isn’t the healthiest stuff on the menu, but it may give you that mental edge you need to keep kicking ass at Step 1. Eventually, you may widdle this stuff down to the point where you might not even want it. That’s the progress you’ll make following a plan that works for you.

Now, keep in mind, this is not a reason to go all Joey Chestnut at food that doesn’t help you reach your goals. There is some room in the bucket for this stuff, but not a ton of room. You have to be able to indulge yourself and control it by having self discipline; making conscious decisions that help you. Know when you can live a little and know when you have to reel it in.

Step 3: Finish it off with some sand.

The last step is pretty much all of those variables: Affordability, Organic, Non-GMO’s, Grass Fed, Supplements, etc. Of course, these things can be important. To someone experienced at eating for a healthy lifestyle, all this stuff may come into play very early in the plan. But, until you figure out how to fit those big rocks from above into your diet (someone less experienced), you shouldn’t be worrying about whether or not your broccoli is organic, frozen, etc. Just start making good choices, first. Then, progress your healthy lifestyle by learning why all these other things might be helpful, too.

Step 4: Now you have your Bucket: Start carrying it around.

The one big thing that limits many people is adherence, plain and simple. Step 1 is not the same as Step 2. When you start getting confused on why you shouldn’t be powering down tons of unnecessary calories, it’s a slippery slope. That means you haven’t prioritized your goals ahead of what is holding you back, and that’s how you lose focus as well as your willpower. If you are doing a diet overhaul for yourself, you must set a start date and an end date to your plan. Be willing to “experiment” for that period of time. That’s the only true way to know if what you are doing is working. 

Sure, things happen from time to time and you'll have to adjust on the fly. That's why you have those pebbles to balance out the equation. More often than not though, people will make excuses for why they "can't" or don't want to stick to something. Time, boredom, work got in the way, and my personal favorite: My dog ate the top to the Ben and Jerry's so I had to eat all of it (totally fake). In all honesty though, if you want something bad enough, you will find a way to make it happen. 

Bottom Line

Obviously, I don’t want people bringing their coolers to the grocery store to go shopping with, although that would definitely save some plastic bags. Hopefully this gives you some imagery that helps you mentally organize your diet. As I said above, eating can be frustrating if you don’t have a simple direction to take. Figure out what works for you and build on it each day.

Best,

RY