Do you do the lift thing for the foot?

Not sure why people are being conditioned to think that you have to have arch support in running shoes but it is a simple fact of life that there is an escalating trend of customers presenting themselves to me in +Amphibian King West - Galway either with or looking for arch support.

arch¹

ɑːtʃ/

noun

noun: arch; plural noun: arches

1.

a curved symmetrical structure spanning an opening and typically supporting the weight of a bridge, roof, or wall above it.

synonyms:

archway, vault, span, dome; bridge "a stone arch was built at the entrance"

Heel to Toe, what?

There is so much talk about Heel to Toe drop / differential / ramp / profile of running shoes these days that it is confusing everyone.

At the end of the day whatever is comfortable for you is the most important aspect of H/T measurements. The footwear must suit your natural running gait and that's what we are looking at here in +Amphibian King West.

I've blogged plenty before about #minimalism and you can find a lot of those articles through the labels at the bottom, just click on the word.

We'll leave the good folk at +Saucony to give you the low down (so to speak) on what Heel to Toe is all about and how it impacts you as a runner.

Heel To Toe Offset Explained from Saucony on Vimeo.

When is Minimalism too much?

Lower and lower, sleeker and faster, lighter shoes is what we all want.

In my opinion, transitioning to a minimalist shoe for many may be a step too far.

When transitioning to a minimalist shoe 'form' should be the first consideration. Do you naturally run as a forefoot striker or a heel striker?

If you are a forefoot striker naturally, ie. without forcing it or thinking about it when you slip off your shoes and run, do you land on the front, outside of your foot as per the diagram below?

If this is you, then it should be no bother to you to effect a transition process to a minimal shoe. Depending on where you are starting from we would expect to see this transition period having different durations for each individual.

If, on the other hand, you are more of a midfoot striker or heel striker you have a lot more work to do to achieve a smooth, injury free transition to minimalist shoes.

Transitioning from this position is a much more gradual change as you are having to work on changing your natural form, re-mapping neuromuscular pathways and developing core strength to help stabilise the pelvic area which will become more active during the transitional phases.

Speak to us about this as invariably you will be best advised to rotate between your traditional shoe and minimal shoes more frequently to prevent tweaking connective tissues or causing injury.
 
With many shoe manufacturer's introducing lower ramp shoes ie. changing from the traditional 12mm to 10 / 8 / 6 mm differentials in their core shoes you need to be careful of changes like this occuring in your favourite shoes year on year. It can be a source of injury if you are not prepared, expecting or aware of the change. 

For most people you can handle 12 - 10 or 8 - 6 but a change from 12 to 8mm may be a step too far and result in niggling calf, achilles or foot pain as tendons and muscles are strained beuond their usual points. This is why we always recommend that you call into your nearest Amphibian King store to double check the fit and profile each year.

The series of images below graphically represent and explain the differences in the loading of the feet during the landing phase and the effect on capturing and releasing kinetic energy on the propulsive phase.

Running Kinematics
	Heel Striking	Forefoot Striking
Moment of Impact
	Hip and knee are flexed.
	Ankle is dorsiflexed (toes point up).	Ankle is plantarflexed (toes point slightly down). Foot is usually slightly inverted (the sole is angled inwards).
	Land on the middle to outside of the heel just below the ankle joint.	Land on outside of the forefoot (the ball of the foot, just below the 4th and 5th metatarsal heads).
	As you land, the ankle begins to plantarflex (toes move towards the ground).	As you land, the ankle begins to dorsiflex (heel moves towards the groud).
	Arch of the foot is not loaded.	Arch of the foot is loaded and begins to stretch/flatten.
Impact  Foot Flat	↓	↓
	Knee and hip flex.
	As the ankle plantarflexes, the forefoot comes down.	As the ankle dorsiflexes, the heel comes down under the control of the calf muscles and Achilles tendon, which are stretching.
Foot Flat Midstance	↓	↓
	Knee and hip continue to flex.
	The ankle dorsiflexes as the lower leg moves forward relative to the foot and the foot everts (rolls inward).
	Now that the whole foot is on the ground, the arch begins to stretch/flatten.	The arch continues to stretch/flatten.
	This combination of eversion, ankle dorsiflexion and arch flattening is called pronation.	This combination of eversion, ankle dorsiflexion and arch flattening is called pronation, but occurs in the reverse direction compared to heel striking (from the forefoot to the rearfoot not heel to toe).
Midstance Toe Off	↓	↓
	Ankle plantarflexes bringing the heel off the ground (calf muscles and Achilles tendon now shorten).
	Foot’s arch recoils, and the toes flex.
	These actions push the body upwards and forwards for the next stride.

Images and table layout from http://barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html

In transitioning, a natural heel lander has to overcome the tendency to load the arch in a forward motion. As I've mentioned in previous articles the best way to naturally change your landing pattern is through a mixture of your 'normal' running and some focused efforts at re-teaching your body what natural (forefoot) running form is all about.

Any questions please fire them at me!

Happy running :)

Ready to be Vanquished?

On being demoed the Zone3 wetsuit range we were really impressed in Amphibian King with the quality of the materials and the manner in which they had been designed and put together.

[youtube=http://youtu.be/rX7j0HFfEo4]

I was so impressed that I put my wetsuit from last year up for sale and ordered a Vanquish for my 2013 season and beyond. I've still got my original wetsuit which I will continue to use for training and hopefully I will get the benefits of the technically advance Vanquish when racing. (Bit like the wetsuit equivalent of having a training shoe and a racing shoe).

Features include:

• The Vanquish makes use of some of the World’s highest performance materials and combines these with a thoroughly researched panel design to ensure maximum flexibility and balanced buoyancy.


• Aerodome neoprene designed with air bubbles built between the fabric layers producing up to 30% more buoyancy than conventional neoprene. Featured on the top of the chest to help aid the essential course sighting when swimming open water and also on the thighs to help support the core leg muscles


• Buoyancy carefully balanced through the suit to ensure the optimum streamlined swimming position and maximum efficiency through the stroke.


• Stylish graphite neoprene on the arms and gold and bronze tones for an exclusive look.

 

You get a Zone3 wetsuit storage bag when you look under the suit. Perfect, ventilated bag for storing your suit between swims with a sturdy shoulder strap for carrying it around.


 

 



V-shape neck design with built-in moulding which keeps the suit in position at the sides but allows a lower and more comfortable ‘T-shirt’ fit on the front keeping the suit away from the adams-apple



Speed Channels on the chest to divert water flow and direct more water on to the legs to increase natural buoyancy and to give a boost with each leg kick.



Sensory Catch Panel: Aeroforce fabric is used on the forearms to give an improved feeling and catch in the water. Rather than a traditional rubber fabric, the Vanquish uses a double layer of high performance, water-repellent lycra fabric. This firstly reduces arm fatigue as there is not as much buoyancy resistance during the catch phases of the stroke but also allows the swimmer to improve their efficiency in the water. No water can enter the suit but you will feel the coldness of the water on the forearm panel which helps to align your hand and forearm during the stroke to give more propulsion and also a more natural feeling swim.



Designed with an ultra thin one-piece shoulder panel stretching from elbow to elbow. As soon as you put this suit on you can feel the difference! Maximum flexibility meaning you can increase your distance per stroke, conserve energy and minimize any shoulder pain.

Upwards breakaway zip design for even quicker transitions and protection from having your zip pulled down during a race.



Pro Speed Cuffs^TM on the arms and the legs for rapid removal after the swim to ensure the quickest transitions, saving you vital time on any course.

 

I've been in for a swim since I got the suit. The fit is brilliant, the quality neoprene ensures that the fit follows your body shape with no gaping and hugs you like a second skin without being constrictive. The first swim was a bit short to actually check out all the benefits of the features, however, the buoyancy was just perfect! Not too much and not too little allowing me to swim through and under breakers without having to fight the buoyancy and having enough to allow me to lift my legs high and 'body surf' back into shore.

A more in-depth review will follow as I venture more into the open water.

Stay tuned!!

Related articles

• What's a triathlon wetsuit? (amphkingwest.wordpress.com)

 

Smokin' Joe - Ride Fit

This past winter, out of necessity, I became good friends with my turbo trainer.

I've found it hard to get time firstly, to get out on the bike and second, the one day you have a chance it's miserable and just not enjoyable out in the West of Ireland winter.

Searching around and asking pals advice there was a mixture of box sets, movies, Sufferfest, Spinervals, Carmichael Training videos and all sorts of things to do on the turbo to while away time. Initially I found it hard enough to simply motivate myself to get on the darn thing but with a little bit of focus and planning of training sessions it started to come together and I started to 'enjoy' a bike session.

Recently I made contact with a company www.ride-fit.com about their training films.

[caption id="" align="aligncenter" width="395"] Ride Fit[/caption]

On first impressions they look good, plenty of information on how to push yourself, good guide on gearing, cadence, effort and turbo settings.

Have a look at the sample video here:



 

I've ordered Smokin' Joe and the plan is to download the file and do a decent workout on Monday evening.

Stay tuned for updates. 

 

 

Progressive Polar

The beautiful new RC3 Watch with integrated GPS from Polar.

What's a triathlon wetsuit?

Loiter around the start of any open water triathlon and you will see as many different wetsuits as competitors. 

In Ireland the water conditions are rarely near or above the limits set by ITU governing the requirement of compulsary wetsuits in the swim leg, so inevitably you must wear a wetsuit in triathlon racing in Ireland.

Step into Minimalism

From our +Amphibian King Galway Facebook page:



What is 'Minimalism' or 'Natural' running?

MINIMALIST RUNNING SHOES FEATURE LOWER MIDSOLE HEIGHTS AND OFFER LESS SUPPORT THAN TRADITIONAL RUNNING SHOES

BY PUTTING THE FOOT CLOSER TO THE GROUND AND ALLOWING A FREER RANGE OF MOTION. MINIMALIST RUNNING SHOES ENCOURAGE A DISTINCT FOOT STRIKE.

MINIMALIST RUNNING SHOES ARE RECOMMENDED FOR RUNNERS UTILIZING OR TRANSITIONING INTO A MIDFOOT / FOREFOOT STRIKE MOST OFTEN ASSOCIATED WITH BAREFOOT OR NATURAL RUNNING FORM

WHEN SUPPLEMENTED INTO YOUR WORKOUT MINIMALIST RUNNING SHOES CAN HELP YOU BECOME STRONGER AND MORE EFFICIENT

In +Amphibian King Galway we get asked about minimalism and transitioning to barefoot running, a lot. Like so many things in life there are as many different answers as there are individuals asking the questions. Transitioning to barefoot running or any form of minimalism requires time, dedication and patience.

You have spent how many years to date wearing structured footwear, shoes, runners, boots that have all worked to isolate your feet from their environment. They have protected your feet from that environment, but in doing so your awareness of the environment you are in contact with is diminished. When was the last time you kicked off the shoes and socks and really enjoyed the feel of a lawn?, or dug your feet into a sandy beach? or picked stuff up with your toes? Try it and see.

Having advised so many people and listened to so much feedback on peoples experiences the best advice we can give to people looking to try minimalism running is to go off road. Get out in the woods, into the park, try something completely different from your normal run.

Why are your suggesting to hit the trails?

• Your mindset will be different, you will not be focussed on running x miles at y pace. Just run! And by the way do it without ipod so you enjoy the complete experience of sensory input.
• Your run will be different, you will skip around obstacles, jump over branches, you will feel lighter without focusing on steady stride & casdence.
• The surface is nature. She is forgiving & will welcome you, just leave her as you found her. #LeaveNoTrace
• There is no disruption to your road running habit. Stay as you are running in your normal shoes, to your normal training program and introduce these off road runs as a completely different exercise format.
• The new muscle patterns and runnign form with transfer into your road shoe, You will run better and more efficiently in your 'normal' shoe without having to change anything.

How?

Pick up a pair of low profile trail or minimalist trail shoes, we'll give you help with selecting these, and get out and enjoy. Give yourself a winter of off road minimalist running and you will see the difference for yourself in the Spring.

To lace or not to lace?

Another question that keeps cropping up is "what laces should I use?".

Specifically it is multisport atheletes that are looking at racing shoes in +Amphibian King Galway  and asking this question and it is in relation to speedier transitions between the sports, usually bike to run phase where the speed laces are in the running shoes to save time in T2, though in duathlons this can be T1 and T2.

How do you know when a shoe is 'dead'?

If I got €1 for every time I get asked this I wouldn't need to sell shoes, but if I didn't sell running shoes in +Amphibian King Galway I wouldn't be asked.

Its a perpetual question in a never ending cycle.

Heart Rate Mentoring - getting fitter.

My trusted Polar RCX5 (with GPS)

One of the things I've been wondering about is the actual measure of my fitness improvement over the past season.

I know I'm fitter, but how can I measure this or have it quantified? 

LOOK Polar Power !

It's been a while.


I've been busy with work, family and getting fitter since I last updated this. Part of my getting fitter plan has been to train smarter and make proper use of the tools that are available to me.

Too much information?

I've been training really well recently but one of the things that's starting to bug me is that I keen forgetting to calibrate my footpod. 

It appears that the footpod information overrides the G5 unit when used in conjunction and the G5 is relegated to mapping function only. My run data is coming up short when overlaid with mapping programs or simply in comparison to another GPS based unit.


I have been running with both the footpod and the G5 GPS unit and to be honest I don't need to use both. The footpod is a handy tool that will give you pace, distance and information on your cadence and stride length. Right now pace and distance are really the only important factors I need to consider. The cadence is going to be steady, I don't need to be churning out 90-95 strides per minute. I'm comfortable and steady at 85.


The GPS unit works by satellite tracking of my position and giving pace, distance information based on those algorithms. It also has the benefit of the mapping facility which is the better for visualising the routes, and reviewing the elevations etc when uploaded to the web services.

I think I'll drop the footpod for the next while, stick to the G5 and then there will be no conflicting information on distance. 

Update
Having just checked the Polar manual - when using an S3 footpod and a G5 GPS receiver together the footpod provides pace and distance, the GPS picks up the GPS markers for mapping.