Tag: Run Coach

Should You Invest in Super Shoes?

On By idratherbestrongthanskinnyIn fitness trends, marathon training, runningLeave a comment

No, you’re not imagining things. 

Professional runners left and right are shattering records, well, left and right.

Most recently, Ethiopia’s Gudaf Tsegay demolished the women’s 5000-meter world record, running a speedy 14:00.21 at the Diamond League Prefontaine Classic.

The question on everyone’s minds is, ‘Are super shoes — the carbon-plated footwear promising big gains and energy return — behind all these faster times?’

If you ask Nike, the answer would be yes. The brand touted their much-sensationalized Nike Vaporfly 4% as shoes that could improve running economy by 4 percent on average in 2017.  Their Next Percent promised even greater benefits, and super shoe production hasn’t slowed down since.

While Nike did their own research to back up their claims, more recent research shows that super shoes may not be all foam and faster times. And for upwards of $250 per pair, you should probably know what you’re getting into before you invest.

Here are 3 recent studies on super shoes so you can make an informed decision before you buy.

1. The benefits of super shoes may not translate to recreational runners

While initial studies found that carbon-plated shoes improve running economy in elite athletes, more recent studies have found that improvements may not translate to recreational runners running at a less aggressive pace. A 2023 study published in the The International Journal of Sports Physiology and Performance (IJSPP) found that subjects running at slower speeds improve their running economy by just a fraction compared to faster athletes.

In this particular study, 16 runners ran at speeds of roughly 9:40 mile pace and 8:03 mile pace in both Nike Zoom Vaporfly Next % 2 shoes, and a control pair of shoes that did not have a carbon-fiber plate. Runners who ran at 9:40 pace in super shoes improved their running economy by .9 percent on average. However, at 8:03-mile pace, their running economy improved 1.6 percent. TL;DR? The slower you run, the less benefits these shoes may have to offer. Read the full study here.

2. Super shoes may make you more susceptible to stress fractures.

A 2023 opinion article published in Sports Medicine featuring five separate case studies warns that runners wearing carbon-plated footwear may be at increased risk for bone stress injuries due to the alterations in biomechanics and cadence that occur due to the shoe. In this particular investigation, runners using carbon-plated footwear had decreased cadence and longer steps, as well as a longer flight time, increasing the force exerted on the foot with every step. Additionally, peak vertical ground reaction forces and vertical impulse step were higher in runners using carbon-plated footwear, further increasing stress and loading on one’s joints. Authors of this investigation warn runners who want to wear super shoes to start wearing them gradually (first every other day, or only for shorter runs) to avoid injury. A second study published in the Journal of Biomechanics found that thicker carbon-plates (3mm) placed just above the outsole of the shoe (or “low-loaded” plates) may decrease the amount of metatarsal stress and help reduce injury risk. While more studies definitely need to happen before we can definitively say anything, it’s definitely important to factor in before purchasing your first pair.

3. “Nothing new on race day” still prevails

While some runners habitually run in super shoes, others sport them briefly on special occasions — like race day or during a time trial, with hopes of improving performance. A recent pilot study found that super shoes may not have the same power as caffeinated GU at mile 18 of your marathon — in fact, they could be doing the opposite. This particular study compared fitness between runners wearing racing flats and those wearing super shoes, and found that while both groups improved running economy over the 8-week intervention period, the group wearing racing flats improved more. Authors of the study hypothesize that participants will improve running economy most efficiently when wearing the shoe they typically train in due to biomechanical adaptations that need to happen when training in a new shoe. While more studies are needed to fully investigate this, the moral of the story is: If you only wear super shoes on race day for a speed boost, you might not be fully repeating the benefits because your body hasn’t adapted to how they affect the way you run. 

    Curious about super shoes? Check out the full studies for more information.

    5 Reasons To Work Out Barefoot

    On By idratherbestrongthanskinnyIn fitness trends, marathon training, runningLeave a comment

    The barefoot running boom may be over, but that doesn’t mean occasionally kicking off your shoes isn’t a good idea.

    While shoes are important for a lot of things — like, say, protecting your feet from sharp objects on the ground — they can also teach your feet to be incredibly lazy. And once they adapt to being lazy, it can be incredibly difficult to bounce back and regain lost function.

    Beyond becoming lazy, going barefoot has a long list of health benefits. Here are five reasons why exercising barefoot is beneficial. 


    1. Shoes Are Like Jail Cells For Your Feet

    Okay, that’s a little harsh. But think about it this way: There are 29 muscles associated with the human foot and ankle, and 19 of them are intrinsic – meaning they operate only within the foot. Their jobs are to stabilize the arch, control your big toe, provide dynamic stability, and regulate your foot’s ability to move as it absorbs forces from the ground and transmits them throughout the rest of your body. 

    It’s a huge undertaking, and wearing shoes limits your ability to activate these critical muscles. If your feet are stiff, immobile, or unable to adequately absorb shock, it could potentially cause stress and more significant problems up the kinetic chain and into other joints like your ankles, knees, and hips in the future. 

    Without shoes to do the work for you, your intrinsic foot muscles are forced to work harder with every step – leading to a more adaptable and stronger foot overall. 

    This post was written exclusively for Victory Performance & Physical Therapy in Culver City, Calif.

    Read the full blog post here.


    What’s A Gait Analysis, And Should All Runners Get One?

    On By idratherbestrongthanskinnyIn marathon training, runningLeave a comment
    This article was written for, and originally posted to Athletic Lab PT’s blog.

    Running is seemingly a simple activity: Put one foot in front of the other.

    Repeat. 

    And again! 

    But the truth is, there’s nothing simple about the act of running. If you think about it, you’re actually hopping from one leg to the other, carrying the load of three-times your body weight on one foot with every step. That’s no easy feat — even if some runners make the process look effortless!

    For these reasons, your running form is incredibly important. It can make the difference between avoiding and/or preventing injuries, and recovering from chronic aches and pains. It can even help you inch closer to that shiny new PR!

    So, how can you identify problems with your running form — and once you find them, how do you address them?

    That’s where a gait analysis comes in. 

    A gait analysis can identify biomechanical abnormalities in your running stride — in other words, any movements that could be compromising your ability to run in an injury-free and energy efficient way. It allows a physical therapist to take a measurable and quantifiable assessment of your run to optimize solutions for better movement and performance. It can also help recognize potential areas of weakness, providing simple facts about your running stride that can help you become a better runner in the future.

    Curious if it’s right for you? Here are 6 things you can gain from a gait analysis:

    1. Whether you’re a heel striker or forefoot striker

    Whether you land on your heels, midfoot, or your forefoot is referred to as your footstrike, and there’s a longtime debate in the running community about which method is superior. Well, you can quit arguing: Neither method is “best.” But each style requires a different percentage of muscle strength. For example, a heel strike pattern puts a high demand on our quadriceps muscle — so if your quads are weak, but you consistently land on your heels, you might not be giving your body enough shock absorption to steer clear of future injuries.

    Your physical therapist can help identify your foot strike pattern and then come up with a treatment plan to help strengthen the muscles necessary to sustain that pattern.

    Knowing your foot strike pattern can also help your physical therapist recommend certain footwear and shoe styles that work better for your individual needs.

    2. If you pronate, supinate, or have a neutral running style

    Some runners tend to rely more heavily on the inside of their foot (pronators), while others land more naturally on the outside (supinators). During a gait analysis, your physical therapist can identify which category you fall into, then develop a therapeutic intervention (including exercises!) to strengthen your foot and avoid injury. 

    Your PT can also recommend shoes that may complement your foot positioning and provide additional support. 

    3. Your cadence

    Running cadence, also called stride rate, refers to the number of steps per minute (SPM) you take as you run. Research shows that running cadence affects impact peak, kinematics, and kinetics of your run — all fancy terms which influence injury risk and recovery. Allowing a physical therapist to assess your cadence and find your optimal stride rate can both improve running economy, influence recovery, and prevent future injury. 

    4. Any outstanding muscle imbalances

    Watching you run allows your physical therapist to identify movement patterns that may clue one in to muscular imbalances that are present, like a greater pelvic drop on one side compared to the other. By observing movement patterns and then testing the appropriate muscle strength, your physical therapist can come up with a strengthening program to avoid overuse and prevent future injury.

    5. Room for improvement

    By simply watching you run for a few minutes, a physical therapist can perform a movement analysis and identify areas of improvement in your running stride. For example, did you know that a slight forward trunk lean can decrease the load on your knees without affecting the load on your ankles? 

    If you’re experiencing pain or discomfort during a run, a gait analysis allows a physical therapist to identify potential causes of the problem. This makes it easy to help you implement solutions that can improve your chances of recovery.

    6. A way to measure progress

    Whether or not you’re experiencing pain or recovering from an injury, a gait analysis is a great way to determine where your running stride is currently at, so your PT can come up with a treatment plan that fits your needs. After several weeks and/or months of intervention, a future gait analysis can measure the progress you’ve made — allowing your PT to optimize your treatment plan to unlock movement efficiency potential.

    ***

    So, where can you get a gait analysis, anyway? The physical therapists at Athletic Lab are happy to help. 

    Opportunities at your local running store may also exist, but having a gait analysis performed by a physical therapist will ensure a professional is looking out for your best interest

    10 New Year’s Running Resolutions That Have NOTHING to Do With Your Pace

    On By idratherbestrongthanskinnyIn cold weather running, fitness trends, Inspiration, marathon training, runningLeave a comment

    “Get faster” is the “lose weight” of running resolutions — am I wrong?

    If you want to use the start of 2022 as motivation to PR your next race, that’s amazing. But for many of us, it’s unrealistic. 

    It’s a resolution without a plan that is often too generic to actually accomplish, and will only lead to disappointment and frustration. 

    Plus, if you actually get faster but don’t qualify for Boston or PR on race day, your entire process and effort can feel meaningless, even if you’ve made solid improvements and have demonstrated growth. 

    That’s why I’m challenging you to choose a different running resolution this year.

    Here are 10 New Year’s running resolutions that have nothing to do with your pace.

    1. Tackle A New Distance

    While running a marathon will always be impressive, 2022 could be the year you bust out of your marathon rut and try a new or unfamiliar distance. The pros? You’ll PR instantly, for one. You’ll switch up your training regime. And you’ll challenge your body to do something new and different! For me, my “new” distance will be the 10k. Even though it’s not completely new, it’s definitely unfamiliar and I’m excited to see how it goes.

    2. Strive To Be More Consistent

    I train a lot of athletes where the potential for major running improvements is right there — if only they could be more consistent with their training. By more consistent, I mean actually sticking to a training schedule, or saying you’ll run three days a week and actually doing so. It means planning for the unexpected, setting a reasonable goal for days of running per week, and ditching the excuses.

    3. Take On A New Vert

    For the “extreme” types reading this list, why not make it your mission to get more VERT this year? This could involve signing up for a race with a ton of vert (hello, Double Dipsea, Red Bull 400 and Loon Mountain Race) or creating a weekly or monthly vert goal. This takes the pressure off speed, but will really help you build your power in 2022.

    4. Commit To A Weekly, Monthly or Yearly Mileage Goal

    On Christmas, my uncle (a cyclist) told me he was less than 50 miles away from completing his 4k mileage goal, which he could easily accomplish with 1 or 2 more rides before December 31st. I was proud (and also envious)! Having a yearly mileage goal is something you can work on all year and slowly chip away at. For individuals with shorter attention spans, weekly or monthly mileage goals are great way to challenge yourself and stay consistent, too. 

    5. Try A Run Streak

    A run streak is not for everyone, and I definitely understand the power of the rest day. But for some individuals looking to improve consistency and up their mileage, a run streak could be a great way to kick off the New Year. You don’t have to hold it for a crazy amount of time, but even just kicking off January 2022 with 31 days of running is a feat within itself!

    6. Strength Train More

    This is a goal that all runners can (and should) get behind — myself included. Running requires a ton of work from multiple muscles and muscle groups, and if you have any significant weaknesses, I can guarantee it will eventually amount to some type of injury. Visiting a direct-access physical therapist to help identify strength deficits is a great way to start. They can then help you with exercises and a training plan to get you back on track and prevent injuries before they begin!

    7. ‘Just Show Up’ To That Running Group You’ve Been Watching on Instagram

    Joining a regular running group can do a ton for your running consistency, motivation, and your morale. Not only is it great to be in a group of like-minded individuals chasing their goals, it’s also helpful to find other runners who you can chase or challenge during workouts so you both get stronger. You’ll likely find some new training buddies, and hopefully some new friends.

    8. Challenge Yourself To More Speed Workouts

    While this goal may result in getting faster, it’s more about the process of actually finding, committing to, and performing speed workouts than the endgame. This may require a little bit of research and planning, including finding a track, running path or treadmill access, but the juice is definitely worth the squeeze.

    9. Improve Your VO2 Max

    VO2 Max is the maximum amount of oxygen your body can consume during exercise. Basically, the higher your VO2 max, the more physically fit you are. This resolution may not be accessible for everyone, but if you have access to the equipment, it’s a great way to challenge yourself and improve your aerobic capacity. You can also estimate your VO2 max using your heart rate with the Rockport Walking Test or Single-Stage Submaximal Treadmill Exercise Test. 

    (Fun story: This year in my Exercise Physiology class, my professor offered $100 to anyone who could score over 60 on the Vo2 Max test. I scored a 58.9 — and was SO exhausted (and frustrated to have missed it!). So obviously I have been running hill repeats on the treadmill at the gym every week since!)

    10. Try Mindful Running

    Again, this resolution isn’t for everyone, but it’s a great way to get back in touch with your love of running as well as to clear your mind on the go. You can practice mindful running by ditching your watch or covering it up during a run and not paying attention to the numbers, by choosing a meditation you can listen to on a treadmill run, or by simply choosing a theme for your run and choosing to proactively think about it along your route. There’s no wrong way to do this. 

    ***

    Running is different for everyone, so whatever your goals for the new year are, be proud of them and don’t compare yourself too harshly to others.

    Cheers to a great year of running in 2022!

    A Run Coach Explains How To Safely Start A Running Regime While Quarantined

    On By idratherbestrongthanskinnyIn Inspiration, runningLeave a comment

    It’s amazing to see so many people embrace running as they face quarantine mandates and practice social distancing due to the COVID-19 outbreak. Running has always been a therapeutic outlet for me, both mentally and physically, and research shows that running boosts your mood, reduces stress, strengthens your immune system, and helps you sleep better. But as a RRCA-certified running coach, I do worry that a lot of people may be jumping into a running routine too quickly—and ‘too much, too soon’ is the perfect recipe for injuries. 

    To help everyone looking to find refuge in running right now begin, or get back to, their practice in a safe and sustainable way, I put together a list of major DOs and DON’Ts to follow as you develop your personalized running routine. As an added bonus, I included a two-week ‘return to run’ training plan. Continue reading “A Run Coach Explains How To Safely Start A Running Regime While Quarantined” →

    Negative Splits Volume 3.0

    On By idratherbestrongthanskinnyIn fitness trends, headlines, Inspiration, marathon training, running1 Comment

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    Hey everyone! I haven’t exactly been on my game when it comes to sending you updates, and I apologize. Between general life and marathon training, I’ve been busier than expected. What motivated me to start again was spectating at the United NYC Half this weekend. It’s always so inspiring to see runners of all ages and capabilities come together under one race and chase for one communal finish line.

    With that: Welcome back to another edition of Negative Splits with Coach EK (volume 3). I’m here to talk to you about everything running-related, from industry news, to interesting happenings, to coaching advice.

    What’s worth reading this week

    Burn the Boat by Peter Bromka

    This essay by Peter Bromka is a must-read for anyone who’s ever chased a running goal that you aren’t quite sure is in your reach. Bromka shares how he is chasing an OQT (Olympic Qualifying Time), despite the odds being stacked against him. His philosophy is simply, ‘What if?’ As a recreational runner myself, it helped to read about his determined pursuit — within reason. Though Bromka acknowledges his running dreams are not above his commitments as a husband and father, he is focused on stepping up to an opportunity merely because he was given the chance. He also documents his training process, breaking down his progress and how exactly he overcame each time barrier, literally sharing his struggle (and highlighting all of the hard work that has gone into each breakthrough). He writes, “The pursuit of an audacious goal is as worthy a lifestyle as I can imagine.” To which I say, same.

    When You Can’t Run by Jen A. Miller

    Jen A. Miller is one of my favorite journalists (and she’s the author of one of my favorite books: Running: A Love Story). In this piece, she’s writing about one of my least favorite topics: sidelining injuries! All runners know that not running sucks, and if you’ve ever had to take a break, you know that the struggle is real. Luckily, Miller has detailed what to know when you’re forced to take a running hiatus, and some tips on how to cope.

    Read the full newsletter here and subscribe. 

    Here’s Why You Might Feel Sad After Finishing a Marathon

    On By idratherbestrongthanskinnyIn Inspiration, Ironman Training, marathon training, race recap, running, The Boston Marathon, The New York City Marathon1 Comment
    [originally published in March 2017]

    One evening in late October, I was catching up with a friend when I suddenly found myself breaking down.

    “I’m going through a hard time,” I told her, choking back tears. “I had the worst summer of my life.”

    The first statement was true, evidenced by my zombie-like daytime interactions and random, tear-filled outbursts on the subway (sorry, New Yorkers on the A train). But I’ll admit that the second was pure melodrama, sputtered only in retaliation to how the event I had most been looking forward to all summer had played out: my first Ironman.

    Starting in May and continuing through September, I dedicated weekday mornings and full weekends to swimming, biking, and running to prepare for the 140.2-mile course of Ironman Maryland on October 1. I’ve run 10 marathons before, but I approached my training to this particular race with a new level of determination. I hired a triathlon coach, found a core group of training partners, and even upgraded my steel-framed bike to a triathlon-specific, carbon-fiber model from Specialized bikes.

    I was dedicated. And come October, I was ready to crush the distance.

    Unfortunately, the Ironman gods had other plans. On the morning of the race, the swim start was first delayed, then abruptly cancelled due to unsafe water conditions. We were left with only the bike and run portions of the course. While not insignificant feats, it was not the race course we had expected.

    Crossing the finish line of my first Ironman-sanctioned race should have spurred feelings of elation, victory, and pride for pushing through a difficult challenge despite unfortunate circumstances (not to mention terrible weather conditions). But I didn’t feel any of those things. Instead, all I could feel was an overwhelming, crushing sensation of sadness and the scary prospect of the unknown.

    Now what? Continue reading “Here’s Why You Might Feel Sad After Finishing a Marathon” →

    The Runner Diaries — Sabrina Wieser

    On By idratherbestrongthanskinnyIn food, Inspiration, running, The Runner DiariesLeave a comment

    Inspired by Refinery29’s Money Diaries and The Cut’s Sex Diaries, welcome to The Runner Diaries, where we’re sharing a behind-the-scenes look into a week of training with runners of varying ages, paces and GPS coordinates. Get The Runner Diaries delivered to your inbox, here.

    This week, we have Sabrina Wieser of New York City. The 31-year-old run coach and competitive runner balances a rigorous schedule of healthy eating, a digital marketing job, managing her own coaching clients, and training for the New York City Marathon — her first attempt at the 26.2-mile footrace!

    Name: Runningbrina (Sabrina Wieser)
    Location: New York City
    Age: 31
    Goal race? The New York City Marathon (it’s my first)
    Following a training plan? As I running coach I have created my own based on tips and advices from local running coaches who ran the race before.
    How long you’ve been ‘a runner: I started running 4 years ago
    Goal weekly mileage: Increasing the mileage right now. I’m at 40 miles per week

    CentralPark_Sabrina-19

    Runner’s Statement:

    I started running right before I got married to lose weight. I wasn’t athletic growing up, so physical activity was totally new to me. I fell in love with running and today I can’t picture myself without it anymore. I love running in New York City, breathing in the good vibes in Central Park surrounded by so many inspiring athletes. I do both bodybuilding and running which makes it even harder for me sometimes. Waking up at 4:30am to run and going to the gym at night is what makes me feel alive. We all need things in our lives that we enjoy and make us feel good — working out is exactly that for me. Continue reading “The Runner Diaries — Sabrina Wieser” →

    Do You Need A Coach For the 2017 New York City Marathon? A Coach Weighs In

    On By idratherbestrongthanskinnyIn marathon training, running, The Boston Marathon2 Comments

    If you are signed up for the 2017 New York City Marathon, you probably know that you need to start training fairly soon, if you haven’t already started. If you don’t, well, here’s your heads up: it’s time to start running!

    The marathon is an entirely different beast of a race than a local 5k or 10k — or even a half marathon. So when it comes to tackling the 26.2-mile distance, it’s not uncommon to question whether or not you need to hire a running coach to get yourself to the finish line.

    I’ll be the first person to tell you that you probably don’t.

    That’s right — Road Runners Club of America Certification and all, I’ll tell you right now that you don’t need a coach to get yourself to the end of a marathon course. In fact, if you’re in decent enough shape, you could probably walk or jog the course to completion right now.

    However, having said that, if you did attempt to conquer the course right now, it would most likely be a horrible experience. It wouldn’t be enjoyable, and you’d probably suffer through it — maybe even injuring yourself along the way.

    That’s why I’ll be the first person to tell you that you don’t need a coach to get yourself through a marathon … but it’s a pretty good idea.

    Having a running coach or mentor to guide you through 18, or 16, or 12 weeks of marathon training is helpful for a number of reasons, whether you’re a novice runner or a seasoned athlete. While I didn’t hire a coach for my first marathon, I sought out the guidance of coach Chris Baker for my first ironman and am confident that my experience was infinitely better because of it.

    How, exactly, can a run coach help get you to the finish line? Let me count the ways.

    Screen Shot 2017-07-12 at 9.07.56 AM Continue reading “Do You Need A Coach For the 2017 New York City Marathon? A Coach Weighs In” →