Trail Running: A Way of Life

Trail Running: A Way of Life

We love trail running at Footpro and we think you will to. We can help with anything you need to get you running on trails. Relax and run

Trail Running. Why Should I try it and how can Footpro help me do it?
Trail running is a form of running that is gaining mainstream popularity. It is quite different to road or track running in terms of the skills and effort required. Trail runs take place on hiking trails, single track trails, and fire roads, through the bush and up and down mountains. Many people race or compete in sanctioned trail events to challenge themselves however trail running is also very appealing to those who do not want to compete and like to use running as an ‘escape’ from the city and day to day life. It can be very relaxing and rewarding. Many people delight in the solitude of nature when they are training on trails or competing in such races. The scope and appeal of trail running is very broad.

Trail running competitions start from 5-6km on fairly simple courses aimed at beginners and can be 10km, 20km, Half Marathon, Marathon, 50km, 50 miles and even up to 100 miles. Anything over Marathon distance is considered an Ultra-marathon (“ultra”) and these require huge amounts of training. For example, the Western States Endurance Run in California requires runners to not only run 100 miles but to climb 5500 m and descend 7000 m on mountain trails before reaching the finish. It takes a very unique and highly trained individual to succeed at such events. Obviously you need a great aerobic fitness base to do trail running however the “fittest” runner is not always the best on the trails. This kind of running is so stimulating because you need navigational skills, good balance, good strength, the ability to run up and down hills and you even need to carry and manage your own food and hydration for the longer races. So how do you get involved in trail running? Firstly, you need to consider a few important factors.  

Where can I train? Of course, you need to do some training on trails which can be a challenge. If you live in the city it is fine to do some running on roads to build your fitness but you will need to drive to a national park or forest to develop your off-road skills. Some of our favourite locations include Lysterfield and Churchill National Park, the Dandenong Ranges and the You-Yangs all of which are within about 60 minutes of the city of Melbourne. 
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What do I need? A good start is to make sure you have the right shoes. At Footpro we have a great range of trail shoes and the technology and knowledge to offer you the best pair for your needs. We stock a range of Salomon, Inov8, New Balance, Vibram and Hoka trail shoes. Many trail runners love the sensation of being “connected” to the ground. We get that. It’s called proprioception and the minimalist New Balance Minimus trail and some of the Inov8 shoes are great for this style of running. For those who prefer cushioning and protection or are racing a long way and cant do it in a barefoot shoe, we love the Salomon Speedcross and the Hoka One One Stinson – both offer premium cushioning whilst still allowing for an efficient style and great grip. We can also build custom insoles for your shoes if you have any injuries or asymmetries that need addressing. Come in for a chat about what would be best for you.  Once your feet are sorted you need to consider how far you will be going? Over 15km and you will need to factor in nutrition, how you will carry that nutrition and weather conditions. We sell a range of fuel belts, bottle holders and even backpacks depending on what is required. We also offer some great package deals from Dextro Energy Sports Nutrition to fuel your body – gels, drinks, bars, magnesium tabs and of course some helpful tips on how and when to take what. Having the right socks such as those from Falke or XSOCKS also makes a HUGE difference in keeping feet dry and blister-free. We also offer some warm up creams and anti-friction cream to help prevent chafing and blisters that can ruin your day. If you are like us and you like to measure and track your progress, share your training runs with mates and keep a record on your computer a Garmin GPS watch is a fantastic addition to your trail running arsenal. We offer a range of models depending what features you desire.  
What are some races I can do? Every season there are more races to do. We love the Salomon Trail Running Series, these events are good for all levels and are not too far away. You can go to the Grampians and Run the Gap. The You-Yangs and and Mount Macedon have trail running festivals, you can run an ultra at the Tan, do the Marysville to Melbourne if you like to bike and paddle also or if you really want a challenge enter the North Face 100, the Surf Coast Century or head overseas for the Western States. Whether you want to do a 5km trail jog this weekend or compete in the hardest ultra in the world, Footpro have you covered. Come in and see us for a chat and to sort out your shoes, pick your race and training plan, get the right nutrition, a watch, a foam roller, some socks, you name it.
 
WARNING: We take no responsibility for any addiction to trail running that may transpire following a visit to Footpro.

The Biomechanics of Running

An Overview of Running Biomechanics

Links to Injury Prevention

Overview of Running Biomechanics

An understanding of running biomechanics can be very beneficial to athletes and coaches alike. Knowledge of the movement and forces present in our bodies during running can hold the key in identifying the source of injury and increasing performance. As technology evolves this information is becoming more and more accessible to athletes of all classifications. In the following article we will look at the main biomechanical measurements which aid in identifying such injury risks, as well as the methods of deriving such information.

Impact forces have long been identified as possible causes of a number of injuries during running. The impact force refers to the force at which the body hits the ground during foot strike. These forces occur at varied intensity dependant on a number of factors such as position and angle of the foot at first point of contact. There are a number of different styles of running, the main variation being the point of contact with the ground, i.e. heel, midfoot and forefoot running. Ongoing research aimed at concluding on “the best” running style is both varied and conflicting. Each style has advantages and disadvantages but none can be judged as optimal as every athlete is different. Arguably the best advice seems to be to run the way which feels natural to you and ensure your body is adequately conditioned to deal with the forces and movements involved. 

When assessing running biomechanics another key area is the understanding of the movement of the foot when it is in contact with the ground. This typically involves the foot naturally rolling from a lateral to a neutral position and pushing off centrally at the forefoot. This “rolling” action or pronation, is a much hyped phenomena by running shoe companies whom make shoes with denser midsoles to help to slow down the rate of pronation with the aim of reducing risk of injury. It is important to note that pronation is a natural shock absorbing mechanism of the foot. However, problems may occur when this rolling motion occurs too quickly and excessively for the associated leg and foot muscles to deal with. This excessive foot motion would cause increased Q-angle (hip to knee cap angle) which would in turn create ITB tightness. This issue is more prevalent in women than men owing to wider hip-knee angle in women. Excessive pronation alone is unlikely to directly cause an injury and it is more likely a combination of the factors which we have discussed in this paragraph along with poor postural alignment and excessive training loads.

Variations of Running Styles

As mentioned above there are a number of different styles of running, the most common being rearfoot (heelstrike), midfoot and forefoot. Much has been written of these different types of running styles but understanding of the variations is often vague. The following is a brief overview of each type and the advantages and disadvantages of each respectively.

A rearfoot strike or heelstrike is the most prevalent style of running which approximately 85% of people utilise. Initial centre of pressure (COP) occurs in the first third of the foot. The foot naturally rolls from the outside to the inside and pushes off the ball of the foot. An initial impact is present as the heel strikes the ground which is evident in figure 1. The graph shows a typical force (kg/f) vs time curve present during a heel strike. As the foot is in front of the body at initial contact there is increased tibial acceleration and ankle joint stiffness. Typically common running injuries associated with rearfoot striking are anterior tibial syndrome (shin splints), patellofemoral pain syndrome (runner’s knee) and stress fractures of the tibia, fibula and metatarsal bones.

A forefoot strike is classified as having the initial COP in the front third of the foot. The hips and knees are aligned with the foot on landing with increased joint flexion. This will result in increased cadence and decreased stride frequency. As shown in the figure to the right there will be a decrease in initial impact forces and loading rate. The shock will be attenuated more so by muscles and less through bones and joints. While this means less stress on the bones there will be an increase in muscular strain of the triceps surae (calf muscles). 

A midfoot strike is present when the initial COP occurs in the middle third of the foot with the heel and ball of the foot landing simultaneously. There is normally an impact peak, albeit to a lesser extent to a heel strike. Increasing numbers of running shoes are available to accommodate such running style. Look for a lower ramp angle shoe with an 8mm heel to toe differential.

Running Shoe Technology

Running shoe companies in conjunction with scientists and engineers are constantly researching running biomechanics and developing their technologies accordingly. At present there are substantial differences of opinion on the best type of running shoes, an issue creating vociferous debates within the running community. “Barefoot” and minimal footwear has reinvigorated in recent years and is now a significant part of the market. As there are such variations in running shoes at present, it is important to have a clear understanding of what a running shoe offers before deciding to utilise it. Luckily there are is multitude of running specialist retailers available to offer you such advice in selecting the best shoe for your foot. Whether you run with a heel or forefoot strike, are in need of lightweight or support, there is certain to be a shoe to suit your needs with the vast amount of variety available today. These such specialist retailers now utilise advanced technology which enables high definition video analysis of treadmill running, pressure scanning of your feet as well as lower limb and foot physical assessments. This equipment enables the assessor to investigate your lower limb biomechanics such as mentioned earlier in this article and help you choose the best fit for your needs. 

Important variations to consider within running shoes include the amount of support, stability, heel-to-toe ramp angle, flexibility and weight. These factors can influence your running style and it is important to understand the function of the shoe prior to purchase. It is important not to get drawn into marketing hype by major companies on particular shoes, rather seek advice from impartial experts who will help you select the correct shoe regardless of price or brand. Many shoes now offer lower ramp angle (flatter) shoes which promote more of a midfoot/forefoot landing. This type of shoe can greatly benefit some people but as mentioned earlier it can also cause increased strain on the triceps surae (calf muscles) and higher pressure under the forefoot. Pressure scanning of the foot can greatly aid in determining if this is the best type of shoe for you. 

Barefoot running has been advocated as a means of strengthening of the foot muscles and encouraging a better style of running. However, it has also been associated with increased incidence of stress fractures and abrasions of the foot. It has been hypothesized that when implemented carefully within a running program, this type of training can offer benefits which would not be seen within running in cushioned shoes alone. Think of it as a conditioning session for your foot. Of course this is not a new principle and has been used by runners for generations, just without the current marketing hype! Research is ongoing and it would be unfair to jump to conclusions on the barefoot matter without conclusive evidence. Remember every individual is different and what works for one may not work for you.

The aim of this article was to explain the fundamental elements of running biomechanics with the hope that it may aid you in your training and in your future shoe choices. This has been an unbiased account of running styles and running shoes and hopefully it well help you to draw your own conclusion on what best suits your needs.

Thomas Twomey

Sports Biomechanist at Footpro

BSc. Sport and Exercise Science

MSc. Sport and Exercise Biomechanics

Salomon S-LAB range 2013

Salomon S-LAB range 2013

Salomon S-LAB trail running packs and accessories are available at Footpro

Footpro is an exclusive Salomon S-LAB trail running footwear, running packs and accessories dealer.  We carry the largest range of S-LAB products including the Advanced Skin 12 set and Advanced Skin 5 set running / hydration packs.  Great for trail running at any level but ideally suited to endurance events such as the Oxfam 100, Northface 100, Surf Coast 100, Two Bays and other similar races.

SALOMON S-LAB ADVANCED SKIN 12 SET - $249.95

The Advanced Skin 12 Set pack is a stretch, form fitting pack that moves easily with your body while you run.  Includes 1.5L soft hydration reservoir and storage for gear for long races.  Ideal for self sustaining events, Ultra Marathon and Marathon distance events. The trail running pack of choice for events such as Two Bays, Oxfam 100, Six Foot Track, Alpine Challange, The Northface 100 and the Salomon Surf Coast 100.

SALOMON S-LAB ADVANCED SKIN 5 SET - $229.95

The Advanced Skin 5 set pack is simply a more compact version of the The Advanced Skin 12 (above). Sensifit construction reduces abrasion, ultra breathable stretch material to comfortably and securely hold bladder and essential items in the most demanding conditions. Also includes a 1.5L hydration reservoir which makes it ideal for longer runs. Doesn't have the same amount of volume for storage of supplies but will be ample for most runners.

 

SALOMON ADVANCED SKIN S-LAB BELT - $79.95

The Adv Skin S-lab 2 belt is super light, fully adjustable and amazingly flexible and natural fitting. Compartments are well placed and enable easy operation on the run.  Designed to hold and secure water bottles and soft flasks, this belt comes with a Salomon 237ml soft flask.  Most notable feature of this running belt is how you barely notice you are wearing it!

 

SALOMON SENSE HYDRO S-LAB SET - $79.95

This accesory is the perfect companion for staying hydrated with minimal storage. This hydration system involves a short sleeve of soft fabric (that's both breathable and wicking) that slips over the hand like a cross between a wrist guard and a fingerless glove. These are sold by the pair, and come in small, medium, and large sizes. Each comes with a PVC-free 250ml bottle, but the Hydro S-Lab can accommodate any Salomon soft flasks from 150 to 1,000 mls.

 

SALOMON EXO S-LAB ZIP TECH TEE M - $149.95

The Salomon EXO S-LAB Zip Tech Tee provides postural control and muscle support to the upper body, remarkably increasing oxygen intake and improving form. Open up your chest and breathe like never before as you run. Equally impressive, this tee has superior moisture-wicking fabric that will keep you dry, cool and comfortable as you rack up miles.

  

SALOMON EXO S-LAB TWINSKIN SHORT M - $179.95

Run easier, longer and recover better. These shorts combine EXO muscle support and postural support with a lightweight outer shell and single layer between thighs to avoid chafing. An excellent combination of compression and breathability providing increased postural control, decreased muscular vibration and fatigue.

 

SALOMON EXO S-LAB II SHORT M - $159.95

Hammering out mileage on harsh, technical terrain can wear down your legs and joints. Take your training up a notch and feel invincible while doing it in the Salomon EXO SLAB II Short. With the advanced technology of Salomon's EXO Sensifit Stability design and M-frame honeycomb overlay, these shorts provide lasting support and postural control for your intense terrain workouts and endurance runs.

  

SALOMON EXO IV CALF LONG - $79.95

When the will is strong but the legs are fatigued, Salomon Exo IV Compression Calf Tight Sleeves are there to help you run farther and easier, day-in and day-out. The secret lies in a combination of support fabric technologies including the unique honeycomb- shape Exo structure, which provides support and compression to reduce calf muscle fatigue and enhance recovery. Also available in black.

        

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