Editor’s note: CFAR is proud to re-post Rick’s first newsletter below, with some slight editing (i.e. pictures). The views expressed, including comments, are Rick’s and his guest’s and do not necessarily reflect those of CFAR. CFAR wishes Rick success in this new endeavor – “Run2Live4Life”.
THE RUNNER’S SOLE NEWSLETTER April 2011
I’m so excited to share the “First Official The Runner’s Sole Newsletter” with you!
The Newsletter is about “All Things Running”; the sport, the pastime, training, education & coaching, shoes, gear & gadgets, commentary, racing and oh yeah, the fun of running.
It’s also about The Runner’s Sole and what we’re attempting to do. It’s also about me, but more about that later. Simply put, it’s about a whole bunch of running, running, and more running.
The Newsletter is strictly an informal affair. I’ll tell you what I like, what I think works and why, and what’s available at the shop. There will never be any solicitations of any kind.
For this to be a successful endeavor, I need your feedback. Please post your comments, questions and concerns here.
Remember, this is about “All Things Running”, so feel free to tackle anything connected to our passion, from running strollers to the latest minimalist shoe design, from gels and energy drinks to shin splints and plantar fasciitis.
TRAINING
As warmer weather approaches and cabin fever gets the best of us, a cautionary word or two as we enter prime running season. Early season injury is lurking for all who do too much, too soon. Don’t fall victim to injury and ruin your season.
Begin with a structured training plan that allows your training to progress slowly. It should include at least 4-6 weeks of base mileage training. Leave the speed work, hill repeats, tempo runs, long slow distance runs, etc. for a month or two, and you’ll reap much greater rewards. By progressing slowly you allow your muscles, bones, and soft tissue to be stressed and fully recovered before embarking on the next phase of your training.
I offer individual training plans for any distance, from beginner to the avid runner. Rates vary for the plans selected. Most plans are 12 weeks and specific to a particular event. However, any length of training time and distance can be tailored for your needs. Contact me for details.
EDUCATION & COACHING
Form running classes are held every Sunday at 5 PM at The Runner’s Sole, 1228 Lincoln Way E. Chambersburg, PA. Classes typically last about 1 – 1.5 hours depending on attendance, and time permitting, a special topic is usually discussed. These are informal, hands-on classes. Cost/person: $10/class.
In January, I started a 12-week “The Biggest Loser Challenge”. On April 23rd the participants will culminate their efforts by walking/running a half-marathon. They’ve done great! Please wish them well!
Beginning May 14, “Run for Health” will replace “The Biggest Loser Challenge”. Participants will follow a structured run-training format for general fitness, weight loss/management, or to begin or improve their running. ”Run for Health” will meet daily at 8: 00 AM in Memorial Park, Chambersburg, PA. Check The Runners Sole for more information.
SHOES, GEAR & GADGETS
Minimalist running is the current buzz. The running community’s growing interest in thin soled – minimum heel lift shoes has finally caught the attention of many big name shoe companies, and several new shoe companies have popped up to challenge the bigs in this new market niche.
New Balance has created a stir with their MT/WT10. A minimalist trail running shoe with a Vibram sole, they feature a 5mm forefoot and 9mm heel. The nearly full ground contact is a great transition for anyone looking to go barefoot.
This minimalist shoe promotes a naturally efficient stride that doesn’t absorb the ground contact shock associated with over-striding. The road shoe model MR/WR10 features a 7mm forefoot and an 11mm heel. It has a slightly thicker sole but the wearer still resists over-striding to naturally absorb the shock.
Brooks minimalist shoe is the Green Silence, and is constructed of 100% recycled materials. It offers a sweet ride and is very comfortable for any distance.
Saucony introduced the Kinvara last year to rave reviews. It’s very light weight with minimal heel lift and great cushioning. It’s a great transition shoe for those wanting to go minimalist.
Mizuno offers the Rider, a neutral shoe with a low heel rise. Their minimalist offering is the Ronin, a racing flat similar to the Brooks T5 racer.
Asics is still building big bulky heeled shoes, and is sort of in the “just watch the market mode” for now. Asics has the DS trainer that is a light weight posted shoe with a minimal heel lift, and of course, their famous very lightweight racing flats.
Newton Running is holding strong with their forefoot shoe line. Newtons create a physical cue from lugs positioned on the shoe’s forefoot which cues the wearer where to land to resist over-striding. This is particularly beneficial to those prone to late race/training over-striding.
As a Newton wearer myself, I can attest to the benefits of the forefoot lug pattern. At a recent 100-mile trail race, I wore Newton’s Performance Racers, and the forefoot lug cue was important to both my racing success and fast post-race recovery.
Kigo is a new company offering a shoe with a 1.5mm forefoot and 3mm heel. This is a great shoe to wear on a daily basis to begin the transition into a minimalist shoe for running.
Altra is also a new company offering minimalist trail running shoes with a zero heel lift.
Both Kigo and Altra are available at The Runner’s Sole.
COMMENTARY: TRANSITIONING TO MINIMALIST RUNNING SHOES
Caution, Caution and more Caution! You must use great caution when transitioning from conventional running shoes to minimalist running shoes. Minimalist shoes replace the layers of cushioning, foam, cardboard and thick rubber soles found on conventional shoes with a very minimal sole and little to no heel drop (the difference between the forefoot and heel height). The result is a very “responsive” feel which promotes a “forefoot strike” running form.
Although minimalist and barefoot running has been documented by health care professionals, researchers, shoe designers, etc. to lessen chronic running injuries, such as: runner’s knee, plantar fasciitis, shin splints, patellar tendon syndrome, and a few others, new injuries such as metatarsal head stress fractures, lower leg stress fractures, calcaneous stress fractures have been on the rise.
Many health professionals attribute the rise to improperly conditioned minimalist runners. Although forefoot striking uses the same running muscles used with heel striking, the intensity of some muscle use changes significantly requiring many new forefoot strikers to re-engineer their running and posture muscles.
The manufactures of Vibram FiveFingers (VFF) indicated it may take a runner two full years to achieve injury free running when running the same mileage, pace and terrain in minimalist running shoes.
The key to a safe and successful transition is “gradual progression”. Unfortunately in an era characterized by instant gratification, many are unwilling to “go slowly” while building the requisite muscle memory and strength for safe minimalist running.
Drop by The Runner’s Sole for more information on minimalist running and check out some of the new shoes discussed above. For more research information on minimalist running check out The Running Clinic.ca, and for shoe reviews see Runblogger.
RACING
The Chambersburg Half-Marathon had some stellar performances, check out the overall results here Chambersburg Road Runners Club.
The Boston Marathon is looming for many local runners; some veterans, some first time qualifiers. Still fun for all and every trip up north feels like the first time.
A team of elite master men from Hagerstown’s CVAC will be racing for a top team spot. Team members include Rob Hovermill, Tim Fisler, Tim Schuler, and myself. Top three overall times will be used to calculate the team standings. This should be a fun and challenging team event.
Laurie Dymond will also be running for CVAC as a master female. Laurie has been training hard and a PR is well within her grasp. Hagerstown’s Andy Mason will be CVAC’s open male contender and is looking for a great fininshing time. All of these runners are coached by the legendary Mike “Pink” Spinnler. Thanks Pink for all you do!!
Local races are popping up all over the place. Check The Runner’s Sole and the Chambersburg Road Runners Club web sites for upcoming races. For all Race Directors, please send your race information to me and I’ll post it on The Runner’s Sole web site and forward it to Chambersburg Road Runners Club to be posted on their site.
“The Runner’s Sole Ladies Racing Team” is gearing up for the American Odyssey Run Relay Race. They begin their 200-mile “odyssey” noon Fri Apr 29 in Gettysburg and finish sometime Sat Apr 30 in Washington, DC . This 9-lady ultra team will be tough competitors in the open female category. Each lady will run 4 legs of varying distances over various terrains. The RS 2010 ultra team, consisting of 7 men and 2 women, finished 2nd overall. The ladies are hoping for a top 5 finish this year. Good luck ladies!!
Good luck to all who are racing somewhere over the next few weeks.
I hope you’ve enjoyed the first The Runner’s Sole Newsletter. Your comments are always welcome.
Until next time; “Run strong, Run often, and Run healthy!”
Rick Meyers, The Runner’s Sole
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I have been suffering from PF for years – plantar fasciitis has been extremely incredible.