Sumo Runners

Runners dressed in inflatable Sumo costumes take part in a charity 5km Run at Battersea Park in London 19 June 2010. Organisers claimed a new World Record for a mass Sumo suit gathering at the annual event. REUTERS

What is "Pronation"?

Understanding your personal pronation type is crucial to choosing the proper running shoes. If you have a normal arch, you're likely a normal pronator, meaning you'll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion.

Normal Pronation
The outside part of the heel makes initial contact with the ground. The foot "rolls" inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called "pronation," and it's critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.

Overpronation
As with the "normal pronation" sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called "overpronation." This means the foot and ankle have problems stabilizing the body, and shock isn't absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.

 

Underpronation

Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot. Credit - Runner's World

Learn Your Foot Type

A simple wet test can tell you if you have flat or high arches, and how to choose your running shoes accordingly.

You can go a long way toward discovering what you need in a running shoe by looking at your feet. There are three basic foot types, each based on the height of your arches. The quickest and easiest way to determine your foot type is by taking the "wet test," below.

1) Pour a thin layer of water into a shallow pan

2) Wet the sole of your foot.

3) Step onto a shopping bag or a blank piece of heavy paper.

4) Step off and look down

Observe the shape of your foot and match it with one of the foot types at the bottom of the page. Although other variables (such as your weight, biomechanics, weekly mileage, and fit preferences) come into play, knowing your foot type is the first step toward finding the right shoe for you.

Normal (medium) Arch If you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this "pronation" absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

Flat (low) Arch If you see almost your entire footprint, you have a flat foot, which means you're probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability shoes, which employ devices such as dual-density midsoles and supportive "posts" to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

High Arch If you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you're likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn't collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It's vital that an underpronator's shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would.

^Credit - Runner's World

Standard Chartered Bangkok Marathon 2013

Date: Sunday, 17 November 2013
Venue: Bangkok, Thailand
Categories:
Full-Marathon
Half-Marathon
10KM
4.5KM
1.5KM
Website: www.bkkmarathon.com/eng/

Selfishness and Krakens

^ Credit: http://theoatmeal.com/comics/running3

Quote of the day [20.08.13]

How to Cool Down After Running and Racing

It depends on the length and intensity of your effort.

A solid cooldown ritual after your training runs and races is just as important to your performance and recovery as the warmup. Where the warmup prepares you for the upcoming workout, the cooldown eases your body back into reality and prepares you for the next workout.

By cutting these two bookends short or avoiding them completely, you're missing out on an easy-to-earn avenue to progress.

Walking postrun efficiently transitions blood from the working muscles to the resting flow patterns. Stopping abruptly after runs encourages blood pooling and can cause dizziness. Walking a few minutes postrun is the minimalist cooldown if you run out of time, and if you're looking to reap even more benefits, consider tailoring the cooldown routine to the type of workout or race. Here are a few ways to go about easily doing this:

• Easy Effort Run—Cooldown Routine:
  • 3-5 minutes of brisk then gentle walking—think of exiting off the expressway, and transition from running to brisk walking to easy effort walking.
  • (Optional) 5-10 minutes - Perform form drills for form, strength, and mobility.
  • 5-10 minutes - Perform total body flexibility (foam rolling, stretches)
     

• Quality Run (hard effort)—Cooldown Routine:
  • 5-10 minutes of easy effort running or run-walking after your tempo, speed, or other quality running.
  • 3-5 minutes of brisk to then gentle walking.
  • 5-10 minutes of total body stretching (include foam rolling in the warmup routine or 2-6 hours after hard workouts).
     

• Long Run Cooldown Routine:
  • 10 minutes of easy effort walking.
  • 5-10 minutes - cold water bath, shower, garden hose, river or lake soak.
  • 5-10 minutes in Yoga Pose "Legs Up on the Wall" or "Viparita Karani" (see #6 Leg Drop Pose in this video). You can perform this on the floor, on the ground in the shade of a tree, and in bed. It refreshes circulation, gently stretches the legs, and is a great way to reflect on your long run.
  • Wait 2-6 hours after a long run finish for stretching, massage, or self-massage (foam roll).  This allows your body (muscles) time to replenish fluids, energy and recover from the demands of the long run, which makes for more optimal timing to stretch and release tight muscles.
     

• Race Day Cooldown Routine:
  • 5-10K races --> 10 minutes of easy effort running or run-walking followed by 5-minutes of easy effort walking.
  • Half-full marathon+ races --> 10 minutes of easy effort walking.
  • 5-10 minutes - cold water bath, shower, garden hose, river or lake soak to reduce swelling.
  • 5-10 minutes in Yoga Pose "Legs Up on the Wall" or "Viparita Karani."
• 2-6 hours post long run finish - total body stretching and foam rolling.
• 24-48 hours post long distance race - massage.

^Credit: Runner's World

The Feeding

#Credit - theoatmeal.com/comics/running2

Quote of the day [14.08.13]

Usain "Lightning" Bolt

Jamaica's Usain Bolt wins the 100m  final at the World Championships as lightning flashes over the stadium. Photograph: Olivier Morin/AFP/Getty Images

It is an image that is almost certain never to be repeated, but the photographer who pictured Usain Bolt winning 100m gold to a backdrop of purple lightning has downplayed his role in the headline-making shot.

Olivier Morin, a Agence France Presse (AFP) photographer, said he gave himself credit for "one percent" of the picture that travelled across the globe within seconds of Bolt crossing the line at the Moscow World Athletics Championships on Sunday night.

"It's of course the lightning that makes the photo, because we're talking about Usain Bolt here. Without the flash in the sky, it wouldn't really be anything that special. I knew it was a good shot, but I didn't anticipate the amount of reaction it would get," said Morin.

"This was, I think, a once-in-a-lifetime moment. In my 25 years as a photographer, I've never had an uncontrollable external element make a photo like this, and I imagine if I tried again for a similar result for the next 50 years, it wouldn't happen again. So, I only really give myself credit for one percent of this picture."

Morin admitted that he initially missed the sharp lightning bolt when he viewed a thumbnail of his photograph. Two of the four that showed the purple bolt were unusable, he said, but the other pair made him realise that he had "gotten 'the' shot".

He wrote on AFP's correspondents' blog: "Let's be honest: the only things I was able to control were the framing of the shot and when to hit the remote-controlled trigger.

"The flash of lightning – well, of course that can't be planned, even if the stormy sky had been rumbling for 20 minutes and all of us photographers were trying to capture a lightning bolt."