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	<title>Physiotherapy in Squamish Massage Therapy IMS Acupuncture &#187; Running</title>
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	<link>http://reachphysio.com</link>
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		<title>To Shoe or Not to Shoe: That is the Question</title>
		<link>http://reachphysio.com/barefoot-verdict/</link>
		<comments>http://reachphysio.com/barefoot-verdict/#comments</comments>
		<pubDate>Tue, 01 Nov 2011 21:00:03 +0000</pubDate>
		<dc:creator>Maggie Phillips-Scarlett</dc:creator>
				<category><![CDATA[Half Marathon Training]]></category>
		<category><![CDATA[Maggie's Posts]]></category>
		<category><![CDATA[Peak Performance]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[injury prevention]]></category>

		<guid isPermaLink="false">http://reachphysio.com/?p=4149</guid>
		<description><![CDATA[There is a lot of discussion being generated lately regarding the pros and cons of using running shoes to run. It has only been since the 1970&#8242;s that we have used running shoes, however, we&#8217;ve managed to run since the start of our caveman days. A great new article has been published by Lieberman et al. (2011), looking at running forces with and without shoes&#8230;it may help to shed a little light on this area for you. Background Information: Runners typically are injured at the moment their foot makes contact with the ground. This can happen in three ways: a rear-foot strike (RFS), in which the heel lands first; a mid-foot strike (MFS) where the heel and ball of the foot land at the same time; or a forefoot strike (FFS) where the ball of the foot lands before the heel comes down. Sprinters typically use the forfoot strike but about 75-80% of runners who wear running shoes rear foot strike. Because of this, they need to absorb the vertical ground reaction force (1.5-3x’s body weight). This amount of force very easily breaks down the tissues and can cause injuries in the foot, ankle, lower leg, knee, hip, pelvis,etc.. Running shoes are typically designed to make running comfortable and produce less injures by using materials in the heel to absorb the force. In the study,  forces of ‘foot strike’ were studied amongst Kenyan runners (who ran barefoot), Kenyan runners who initially trained barefoot but now wear shoes, USA athletes who wore shoes and  USA athletes who ran barefoot. Interestingly, it was shown that habitually barefoot runners often landed on the forefoot or mid foot. In contrast, habitually “shoed” runners mostly rear-foot strike, as a result of the elevated and cushioned heel of the modern running shoe. The study demonstrated that barefoot runners generated smaller collision forces that shoed rear-foot strikers because the ankle lands in a more ‘compliant’ position and is better able to flex and decrease the mass of the body that collides with the ground at foot strike. In summary, forefoot and mid-foot running patterns are probably our more ‘natural’ running technique but we have evolved the technique into more of a heel strike pattern since the 1970’s and the dawn of the running shoe. Before I recommend throwing out those running shoes, I strongly recommend taking a local barefoot running class to learn the technique (for example: Challenge By Choice offers these in Squamish). Learning forefoot and mid-foot running technique could be helpful from both a performance stand point and an injury prevention stand point&#8230; but like everything, moderation is key. I am NOT endorsing the idea of running a 10km race in your barefeet!! However, experimenting with your technique and with your equipment (shoes or no shoes) is often a very valuable approach to training. Best of luck! (Lieberman et al. 2011, Foot strike patterns and collision forces in barefoot versus shod runners. Vol 463&#124;28 January 2010&#124; doi:10.1038/nature08723]]></description>
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		<slash:comments>1</slash:comments>
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		<title>Eating while running</title>
		<link>http://reachphysio.com/eating-running/</link>
		<comments>http://reachphysio.com/eating-running/#comments</comments>
		<pubDate>Tue, 15 Mar 2011 07:23:28 +0000</pubDate>
		<dc:creator>Sue</dc:creator>
				<category><![CDATA[Half Marathon Training]]></category>
		<category><![CDATA[Peak Performance]]></category>
		<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://reachphysio.com/?p=3337</guid>
		<description><![CDATA[Hmm. When I contemplate that title I shake my head- how DO those two things go together? When I trained for my first full marathon years ago, when Power Bars were basically the only energy bars on the shelves, I practiced on my long runs to figure out what my body tolerated. Because the full marathon was going to take me 3.5 hours of continuous running and I would be burning about 2000 calories or more, which was an entire DAYS worth of calories, NOT eating would mean crashing. But for a half marathon, with the duration being between 1.5 and 2.5 hours for most runners, how much food is necessary? Can you get by running without eating during the race? The best advice I can suggest is PLAN and PRACTICE. Plan to eat properly BEFORE your run and what you will eat during your run. Practice eating during your run so your body is used to it and you can figure out what doesn&#8217;t digest well.  Learn what works and what doesn&#8217;t for YOU. Everyone is different. That said, here are some general guidelines: having easy to digest carbohydrates that are readily available to your system during a run will help you spare your muscle glycogen (fuel stored in muscles) and help you avoid hitting a wall (or bonking as some might call it). 0.5 to 1.0 gram of carbs per kilo of body weight every hour could be a ballpark figure so get out your calculator and start reading labels on your favourite energy bars check out online food calculators for basic foods like bananas or potatoes to see how many grams of carbs they contain eat a small meal (200-400 calories) a few hours before your run if you run in the morning, you might want to have a bedtime snack so you won&#8217;t have to get up so early! carbo-rich foods require lots of water to digest so if you increase your carbs, increase your hydration less tolerable foods: those high in fiber (can cause gas and bloating), very sugary foods (can cause cramping or diarrhea) high fat or high protein foods (they take longer to digest) liquid meals are digested more quickly, and therefore more readily available for use by the body, if you want to sleep in a few more minutes before a morning workout! What is your favourite pre-run or during the run food? Add it to the comments section below so others can benefit!]]></description>
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		<slash:comments>3</slash:comments>
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		<title>why run with a group</title>
		<link>http://reachphysio.com/group-running/</link>
		<comments>http://reachphysio.com/group-running/#comments</comments>
		<pubDate>Thu, 12 Aug 2010 13:41:01 +0000</pubDate>
		<dc:creator>Sue</dc:creator>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[group runs]]></category>
		<category><![CDATA[half marathon]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[sports medicing]]></category>

		<guid isPermaLink="false">http://reachphysio.com/?p=2121</guid>
		<description><![CDATA[I&#8217;ve been running for at least 30 years- wow, that sounds a bit strange to say, given that I&#8217;m in my thirties&#8230; but as I write this, I consider being a RUNNER to be one of my defining characteristics. My first group runs would be those obligatory runs in gym class where our teacher sent us out for a 2km run around the community. At that time, I had a sole mission and purpose&#8230;beat the BOYS! I can still recall that head to toe exhaustion, being on the verge of puking, but feeling on top of the world during and after those runs. As I got older, group runs came in the form of training for cross-country running in the fall in Edmonton, through the river valley with the dry leaves crunching under my feet and the crisp air making the hairs on my arms stand up. I loved trail running, even then, as a teen. At a time when fitting in and just surviving high school were my main goals, running those beautiful trails put me instantly at peace- I knew, for a few moments at least, who I was and that this was where I belonged. After that, I found my place amongst a group of &#8220;first time marathoners&#8221; through the Running Room just before university began. They became somewhat of my family- on Sundays we squeaked along in the snow (have you ever run in -20 degrees&#8230;the snow really does squeak) with several layers on putting in our long runs trying not to slip on the ice. Four weeks before my marathon debut, I had terrible knee pain on both sides that left me unable to push past about 90 minutes of running. Off to the sports medicine doctor, who apparently specialized in runners, who told me that because of my poorly aligned kneecaps, I really wasn&#8217;t built to be running marathons and maybe I should take up something else. Of course, I was just as stubborn then, and maybe even more so, but I opted not to listen to his advice and ran in the pool for every planned workout for the next 4 weeks (have you ever run back and forth in a swimming pool WITHOUT AN IPOD for 3 hours in a row???).  Well, my stubbornness paid off with an unbelievable marathon run, which, to this day remains one of the highlights of my life. I had mentally rehearsed it over and over again, it went perfectly and while my goal had been just to finish, I was in the top fifteen women in the whole Edmonton Marathon that year. So, after a sort of retirement of many years where I did triathlons and turned to mountain biking here in Squamish, I chose during the past 15 years to run mostly solo. Recently, however, I&#8217;ve decided that it is time to return to the group run thing, for the reasons featured above&#8230;but this time I am choosing the role of leader in helping others find that love of running, that stubbornness of reaching a goal and that family away from home that really understands what an accomplishment it is to get up early and run for several miles before others even get out of bed. If you would like to push yourself this fall, we are offering a running training program to prepare for a half marathon. Check it out here! Otherwise, if you just like to read about running once in a while, I&#8217;ll be posting a regular blog about the program and my latest adventure- running with those 5 finger Vibram shoes&#8230;when my shoes get here, I&#8217;ll let you know all about it!]]></description>
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		<item>
		<title>When more exercise doesn&#8217;t always mean more benefits.</title>
		<link>http://reachphysio.com/more-exercise-doesnt-always-mean-more-benefits/</link>
		<comments>http://reachphysio.com/more-exercise-doesnt-always-mean-more-benefits/#comments</comments>
		<pubDate>Fri, 23 Jan 2009 19:45:10 +0000</pubDate>
		<dc:creator>Sue</dc:creator>
				<category><![CDATA[Healthy Living]]></category>
		<category><![CDATA[arthritis]]></category>
		<category><![CDATA[athletes]]></category>
		<category><![CDATA[cartilage damage]]></category>
		<category><![CDATA[core muscles]]></category>
		<category><![CDATA[joint pain]]></category>
		<category><![CDATA[muscle imbalances]]></category>
		<category><![CDATA[osteoarthritis]]></category>
		<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://reachphysio.com/?p=289</guid>
		<description><![CDATA[HI Everyone! A blog does not replace the advice of your physician or health professional. Use common sense before you apply or attempt to apply any suggestions you read on the web!     Want to get interesting health-related articles coming straight to your email box? Subscribe to my newsletter on the right hand side of this page!                   If you do a Google search for “benefits of exercise”, the results are in the hundreds of millions. When you Google the results for “effects of too much exercise”, the numbers are exponentially lower&#8230;why? Because outside of the Sea to Sky corridor, and other pockets of this planet with exercise or outdoors obsessed folks, people DON’T MOVE much. Around here though, I’ve learnt that a little caution in required regarding the additional benefits of exercise when you&#8217;ve either had several previous injuries, are  a bit cardio-obsessed or start up a little too much too fast&#8230; For people who are extreme  bikers, paddlers, boarders, skiers, kiters, climbers&#8230;.insert other sport here)   As a physiotherapist working in Squamish for over 10 years, I am no longer surprised when a new patient, typically an active, outdoorsy person in their 30’s or 40&#8242;s, comes in with a long list of old injuries including major joint sprains, or fractures and/or years of general aches and pains.    Most of these clients come in with an immediate issue to deal with- &#8220;it hurts in my ankle such that I can’t snowboard well anymore without it swelling up afterwards&#8221;.  Once we delve into the “life story” of injuries and heavy activity, it becomes apparent that an old issue that apparently mended long ago has left behind a trail of muscle imbalances that has possibly creating a mechanical “glitch” in the system. I am not an expert on vehicles, but imagine that your not-new-anymore car hits a pothole on the Sea to Sky leaving your car sadly misaligned because you were unaware that the shocks had tanked  a few months/years back. The unassuming pothole causes more damage overall to the vehicle with the poor shocks by decimating the forces throughout the rest of the vehicle’s frame, to settle, quite likely, on any weak link that it finds.   So, perhaps your weak link is an old ankle sprain that now hurts when you hit the bumps on the hill because your “shock absorbers” (aka your muscles) are wound up tightly or wound up unevenly somewhere in the chain. This is the puzzle for your physical therapist, massage therapist, chiropractor etc etc to sort out!  But, I’m sure you can imagine that working on the problem at the ankle is hardly going to deal with the lack of shocks elsewhere that are leading to your swelling, pain and inability to play! Which leads me to TIP #1- If your injury history takes more than fifteen minutes to recount to the person next to you on the chairlift, consider having a complete &#8220;bio-mechanical&#8221; exam done by a health practitioner who can help you determine where balance is needed and some rehabilitative exercises might help prevent further damage and PROLONG play time!   For Cardio-Addicts (especially runners&#8230;) Stepping out of  my physiotherapist hat into my recreational exerciser hat, I have great sympathy for this group. I suffered from this addiction well into my late 20&#8242;s. I started running at the age of 9 because I could “beat the boys” fairly easily. I have some level of natural ability for cardio sports and went from running 800m to a marathon at the age of 19. I started to learn early that a variety of sports was healthier on the body and drifted towards training for triathlons to fulfill my cardio &#8220;obsession&#8221;  so I hopped on that wagon too.  It has become apparent now, as my running career slows down considerable that the sport I used to love, for leaving me feeling light and powerful, now has me plodding along, well, not so smooth and graceful as I once was.   What happened, you ask??? A number of things including&#8230;   Too much too soon when I started back at it ( More on this below in the &#8220;over-zealous starter&#8221; section) Old injuries with leftover muscle imbalances (see above section on “extreme” athletes) The (real) concern that I’m not treating my joints very well by running on them now. There is growing support for the idea that continuing to run when the body has sustained lower body ligament injuries (ie. sprains) leads to early joint damage. Ouch! Here’s what happens- we have fairly dense slippery, smooth-like-marble shock absorber surfaces in our joints- aka “the joint cartilage” that help cushion loads. With age it begins to thin. With joint injury it thins more quickly, or in a focused area, or even cracks a little. When this happens, it’s bit like walking in shoes without socks. While socks help provide cushioning, they also prevent the slipping/sliding inside the shoe that would lead to redness and pain from the rubbing and eventually to  some blisters! Same happens in joints as they lose their cushion, they get inflamed, especially under LOADS. Because running is 5 times more loading on the lower body joints than walking is, the effect on the joints is higher. The most common joints to see this wear and tear are the hands, hips, spine &#38; knees. While 85% of us will have some signs of osteoarthritis when we’re 85,  expect this to occur much earlier on joints that have had injuries and have not been unloaded or well-rehabilitated.   So, I am not encouraging being a couch potato! I am encouraging smart choices. Pick repetitive activities that don’t load the joints, if you’ve had some previous injuries in your life (even if it was an ACL tear or meniscus injury in your teens). Which leans me to&#8230;   TIP #2-Make sure you address muscles balance in the body, from front side to back side, left to right, core to extremities. Your worth it. Be smart now and your be able to play for many years to come!   The Over-zealous Starter You know who you are. You make a commitment to getting fit and you have just the plan to get there, by next week!!! You buy the gear and start right a way, full ON! You can&#8217;t fathom why one would go for a 30 minute walk or run when hiking the Chief is what you used to do (everyday, sometimes twice on Saturdays)! Maybe it&#8217;s because it makes you feel vital &#38; young to crank out the first half of the Test of Metal on your 2nd ride of the season&#8230; News flash! Fitness takes time to build. Rest days are just as important as workout days because you need some recovery. A good benchmark is to increase by 10% a week. If you did nothing last week, 10% of nothing is well&#8230;.just a little bit. Which leads to&#8230;   TIP #3- The Sea to Sky Highways wasn&#8217;t widened in a week- it takes planning and discipline to get fit. NO point in starting strong only to finish two weeks later because you&#8217;ve caused an overuse injury! Make sure your goals have a long enough range to allow for the body to adapt, aka if you run 5-10kms regularly (pain free), you need 4-6 months to condition your body for a marathon.   If you have questions or comments about these topics, please don’t hesitate to leave me a message.   Thanks for reading,   Sue Shalanski ]]></description>
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