Winter 2012 - Sportsmans Warehouse
Winter 2012 - Sportsmans Warehouse
Winter 2012 - Sportsmans Warehouse
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Make the transition in gentle stages<br />
(0 = minimal support)<br />
LEVEL<br />
ASICS GEL-EXCEL 33 ROAD 4<br />
ASICS GEL-HYPER 33 ROAD 4<br />
ASICS LDS GEL-HYPER 33 ROAD 4<br />
NIKE FREE RUN+ 2 ROAD 4<br />
NIKE LDS FREE RUN+ 2 ROAD 4<br />
INOV-8 TERRAFLY 311 TRAIL 3<br />
LDS INOV-8 ROAD-X 238 ROAD 3<br />
LDS INOV-8 TERRAFLY 286 TRAIL 3<br />
INOV-8 ROAD-X 255 ROAD 3<br />
INOV-8 ROCLITE 285 TRAIL 2<br />
INOV-8 F-LITE 230 MULTI-SPORT 2<br />
INOV-8 ROAD-X 233 ROAD 2<br />
INOV-8 F-LITE 195 MULTI-SPORT 1<br />
Natural Running<br />
<strong>Winter</strong> <strong>2012</strong><br />
A guide to this innovative, new footwear<br />
NEW BALANCE 00 V2 TRAIL 1<br />
NEW BALANCE LDS 00 V2 TRAIL 1<br />
VIBRAM FIVEFINGERS BIKILA ROAD MULTI-SPORT 0<br />
VIBRAM FIVEFINGERS LDS BIKILA ROAD MULTI-SPORT 0<br />
VIBRAM FIVEFINGERS KOMODOSPORT LS MULTI-SPORT 0<br />
VIBRAM FIVEFINGERS KSO MULTI-SPORT 0<br />
VIBRAM FIVEFINGERS TREK SPORT MULTISPORT 0<br />
VIBRAM FIVEFINGERS LDS TREK SPORT MULTI-SPORT 0<br />
Characteristics of natural or ‘barefoot’ running shoes<br />
• Much less ‘manufactured’ cushioning<br />
• No stability hardware<br />
• Low-to-the-ground design (i.e. very minimal heel heights)<br />
• Ultra-light materials that provide protection and some<br />
cushioning, while greatly increasing flexibility<br />
References:<br />
‘Born to Run’ by Christopher McDougall<br />
‘Barefoot Running’ by Michael Sandler and Jessica Lee<br />
‘Barefoot Running Step by Step’ by Roy Wallack and Ken Bob Saxton<br />
Article by Ross Tucker in Sports Trader magazine, Oct/Nov 2011<br />
Article by Dominique le Roux in Women’s Health SA, Sept 2011<br />
Article in Footwear Insight magazine, Sept/Oct 2011<br />
Article by D.M. Bramble and D.E. Lieberman in Nature, 2004, Vol. 18<br />
Article by D.E. Lieberman et al. in Nature, 2010, Jan. 29<br />
What is this trend?<br />
The concept of natural running shoes is part of a<br />
back-to-basics, back-to-nature movement. It is based<br />
on exploring why nature designed our bodies as it did, and<br />
studying the abilities of peoples still living in a more ‘natural’<br />
state. It seeks to make the experience of running a better,<br />
more intuitive one and possibly reduce the rate of injuries.<br />
It is important to realize that there is not a lot of definitive<br />
research to prove the advantages of natural running.<br />
It is an exciting development which could prove to be a<br />
positive move for many runners and it may help with<br />
injuries for some. However, if approached without due<br />
caution, it may not be beneficial for all. The watchword<br />
is caution. Plan carefully. Do not make sweeping, drastic<br />
changes. And, as the proverb goes, if it ain’t broke,<br />
don’t fix it.<br />
The decision by anyone to use natural or ‘barefoot’ running shoes remains the<br />
responsibility of that individual. <strong>Sportsmans</strong> <strong>Warehouse</strong>, its directors, employees<br />
and advertising and promotional agencies accept no responsibility for any injury<br />
or any consequences whatsoever resulting from the use of natural or ‘barefoot’<br />
running shoes.<br />
E & OE<br />
33 STORES IN SOUTHERN AFRICA<br />
Call toll-free for your nearest store 0800 003 051<br />
or go online at www.sportsmanswarehouse.co.za <strong>Sportsmans</strong>W<br />
E & OE
Are natural shoes only for running?<br />
It appears not. Consumer research in the USA shows that ‘natural’ or ‘barefoot’-type shoes are also used for<br />
(in order of frequency) kayaking, other boating, casual wear, fishing, yoga and several other activities<br />
such as gym and after-sport.<br />
The mechanics of ‘barefoot’ running<br />
versus cushioned running<br />
It is claimed that modern runners,<br />
with access to highly cushioned<br />
shoes, almost all have a hunched<br />
posture, take too-long strides and<br />
land on their heels, which transfers<br />
the impact upwards through ankle,<br />
knee and hip joints.<br />
The claimed benefits of natural running<br />
Stronger muscles, better grip<br />
Evidently running barefoot or in natural shoes strengthens the<br />
stabilizing muscles in the foot and lower leg, which in turn prevent<br />
the foot from over-pronating. In addition the feet can spread out<br />
naturally when landing and thus grip the surface effectively, again<br />
preventing over-pronation.<br />
Enhanced range of motion<br />
Feet, ankles and toes are said to move naturally and,<br />
not constricted by over-firm shoes, achieve a wider range of motion.<br />
Better body posture<br />
With a very much lower heel, the runner’s weight is more evenly<br />
distributed across the footbed and this is said to improve alignment<br />
of the spine.<br />
Enhanced neural function necessary<br />
for balance and agility<br />
The enormous number of neural receptors in the feet conveys<br />
messages about changing terrain and other conditions, thus<br />
enabling the body to adapt optimally.<br />
Improved proprioception and body awareness<br />
Better neurological data is received about the body’s position in<br />
space and its movement.<br />
Possible reduction in injuries<br />
The jury is out on this one, but some proponents claim that<br />
‘barefoot’ runners are less likely to develop tibial stress fractures,<br />
plantar fasciitis and other common injuries.<br />
Conversely, say the enthusiasts, nature’s barefoot runners run with the<br />
body almost upright, the feet almost directly below the hips, and they land<br />
lightly on the forefoot. The foot’s own shock-absorption and the natural<br />
action of the Achilles tendon and calf muscles should provide the correct<br />
support and ‘spring-back’. Some commentators claim that the impact of a<br />
forefoot landing is as little as a third of that of a heel landing.<br />
Leading ‘barefoot’ running footwear<br />
manufacturers, Vibram, have<br />
provided this visual demonstration<br />
of re-training your feet to perfect the<br />
forefoot landing.<br />
Shoes<br />
The possible risks<br />
of natural running<br />
Barefoot<br />
!<br />
South African sports scientist,<br />
Ross Tucker, warns that there are<br />
severe risks involved in getting ‘barefoot’<br />
running wrong. If you run ‘barefoot’,<br />
but land on your heel, the impact loading<br />
rate can be seven times greater than a<br />
heel landing in conventional running shoes.<br />
Plus he points out a second risk, namely<br />
that the switch in load to muscles<br />
and tendons which may not have<br />
experienced this for years, if handled<br />
incorrectly, can cause an unbearable strain<br />
which leads to breakdown.<br />
How to start<br />
Should everybody make the transition<br />
to natural running?<br />
Most commentators agree that it is not for everybody.<br />
Some people who try it will succeed with practice, others will never<br />
do so, either because of other structural problems or because of<br />
irreversible patterns laid down by 20 to 40 years of running in shoes.<br />
Ross Tucker suggests that those with one-off or chronic injuries<br />
may use natural running as part of a holistic therapeutic programme.<br />
Knee problems or any anterior injuries could benefit, because<br />
running ‘barefoot’ switches the load. In addition, chronic calf and<br />
ankle or Achilles tendon problems could improve, but only if a truly<br />
conservative programme is followed.<br />
He counsels that ‘barefoot’ running is probably not for<br />
high-performing runners because they run further, faster and more<br />
frequently than would ever have been done in ‘nature’.<br />
This means that muscle fatigue becomes a factor. In addition,<br />
the very competitive personalities of such runners make them<br />
likely to over-do ‘barefoot’ running.<br />
If it ain’t broke, don’t fix it<br />
Leading sports scientists counsel that if you are injured, first try<br />
running barefoot on grass and, if your injury improves, natural or<br />
‘barefoot’ shoes could help you, as part of a balanced programme.<br />
They warn that if you are happily running half marathons and have<br />
no injuries, you should not change your existing choice of shoes.<br />
natural running<br />
• Ideally consult an expert, such as a podiatrist, first.<br />
• Study and practise the forefoot landing. (See page 2.)<br />
• Before using the forefoot landing on road or trail, first strengthen the<br />
unused, weakened muscles, by initially landing on the outside ball<br />
of the foot, along the outside of the mid-foot.<br />
• Adjust your posture (by engaging your core, standing tall and straight,<br />
opening your chest and relaxing your shoulders).<br />
• Shorten your stride consciously.<br />
• Do not move straight to a ‘barefoot’ shoe.<br />
Rather first try a transitional, natural shoe – that can have some<br />
cushioning, but is flexible and has a big toe box allowing your toes<br />
to spread and grip.<br />
• Proceed very slowly and cautiously. Heed your body’s messages,<br />
monitor your feet and legs, and stop at any sign of pain.<br />
• Follow a conservative programme. There are several to choose from,<br />
e.g. on www.WomensHealthSA.co.za/Fitness or<br />
www.vibramfivefingers.co.za or in the books ‘Barefoot Running’<br />
by Michael Sandler and Jessica Lee or ‘Barefoot Running Step<br />
by Step’ by Roy Wallack and Ken Bob Saxton.