Adam McGinnis Fox Trot Runners, Inc. Untying the Knot: Deciphering the run specialty jargon.
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Transcript of Adam McGinnis Fox Trot Runners, Inc. Untying the Knot: Deciphering the run specialty jargon.
Neutral (Normal) PronationMost ideal for heel strike gaitStrike laterally, roll medially, toe offEven loading of metatarsals, arch absorbs
energy
Over PronationExtremely common, roughly 80%
Too much of a “good thing”Still benefit from energy absorption with excess
leg/ankle twistingCause of common injuries (IT-Band, P. Fasciitis, etc.)
Low arches/flat feet are common, not a rule
Underpronation (Supination) Very uncommon, roughly 5%
Strike laterally, uneven loading towards 5th metatarsalOpposite of overpronation
Instead of flimsy, foot is very rigidVery poor energy absorption and transfer
Tend to be “bow legged”
Neutral CushionedIt is what it saysNeutral pronators (Normal-High Arch)Little arch support, made for efficient
runners with no need for corrective posting
Moderate StabilityOver pronators (Low Arches- Flat Feet)Medial posting, dense foam 20-25% firmer
than midsoleFirmer than neutral cushioned
Heavier runners
Motion ControlRigid, stable, generally well cushioned
Very heavy over pronatorsHeavier Runners, older runners and
recovering from injury
Minimalist FootwearCloser to the ground, much less paddingLower “Drop” footwear
“Drop”- height difference from heel to toe10mm-12mm drop standard4mm-0mm drop in minimalist
Main DifferencesNo pronounced heal
Allows for more efficient running: Forefoot Strike
Body in natural stanceWider Toe Box
Allows feet to splayBuilds strength in feet
Feet do the work
Midfoot or Forefoot Strike“Natural” gait cycle does not include a heel
strikeFeet stay under the body instead of
overstriding
(Courtesy: Newton Running)
TransitioningDo it SLOWLY
Accessing different muscles10% of mileage
Rule of thumb: Start with a mileAllow time to transition, don’t get
discouraged
Starting Your Running Career Again, take it slow
“Too much, too soon” = InjuredHave a plan
Couch to 5K, Hal Higdon, Run/WalkStick to the plan!Strength TrainRESTNutrition: 10%/90%