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Issue 12 - Summer 2014. World’s first barefoot & minimalist running magazine, written by barefoot runners, for barefoot runners. Lots of running and health related features and info. IN THIS ISSUE: We discuss the continuing barefoot/minimalist debate, celebrate the 60th anniversary of Roger Bannister’s sub 4 minute mile, have a fascinating chat with Todd Crandell of Racing for Recovery, review James Earls’ new book “Born to Walk”. There’s nutrition guidance from Dr Sarah Bannatyne and Claire Goodall, a look at the benefits of drinking tea, a feature on re-evaluating your barefoot running as well as an article by Gray Caws on the ‘core’ – plus race reports and product reviews.
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Summer 2014
Issue 12
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Insert picture: Running Water by Paul Stowe. www.paul-shanghai.deviantart.com
Cover photo: Todd Crandell - Racing for
Recovery - Kona Ironman 2012
Welcome to the Summer issue of Barefoot Running Magazine! Despite our efforts to
slim the magazine down, this one is our biggest yet but worth it with plenty of info,
features, training tips and product reviews to keep you busy.
Inside certain issues, we seem to inadvertently have established a theme. Reviewing
our content now, I realize theres a bit of a theme with this one too: The power of the human spirit.
Our Conversation with features Todd Crandell, an amazing Addict to Ironman. He openly discusses the trauma he has been through, having lost his mother through
suicide and subsequently becoming addicted to alcohol and cocaine. He explains
how he turned his life around and how he now helps other people, through counselling
and Racing for Recovery, to heal themselves. In my Pause for thought I consider the vulnerability that goes hand in hand with any kind of internet exposure and the
resulting test of self-esteem, whilst David suggests why barefoot running is not just
putting one foot in front of the other, but a form of self-expression in his Back chat.
We honour the 60th anniversary of the marvellous Roger Bannister, who was the first man to break the 4 minute mile
back in 1954 and you may have to re-think what you consider to be hard core when you read our friend Darrens gruelling race report detailing his 250km jungle adventure!
We sent our wonderful Roving reporter, Chris Fielding, on a mission to find out more about the human spirit through laughter therapy. He reveals the unexpected communicative aspect of laughter within a group and the feel good
factor and warmth that comes from connecting with other human beings.
Our nutrition advice comes from two sources this issue: Sarah Ballantyne, aka The Paleo Mom and Claire Goodall of everydayroots.com. Sarah explains why breakfast can be take-it-or-leave it for some but essential for others and Claire
talks us through the advantages of homemade, natural electrolyte
energy drinks. Davids lab also has a nutritional slant as he investigates the numerous benefits of drinking tea.
Chi Running expert and personal trainer, Gray Caws, offers some
valuable insights on training the core, incorporating a mindful approach that enhances the physical.
Finally, the barefoot running/minimalist shoe debate continues as
we offer our views on the Vibram lawsuit and Michael Sandler and
Jessica Lee explain why barefoot running, contrary to certain media
suggestions, is far from being a thing of the past!
All this, plus the usual product reviews from our fabulous test team thank you!
And thank you to all our contributors we couldnt do this without you.
Run Strong, Run Free!
Darren Clawson
Adventure runner and fundraiser
www.facebook.com/endurancelimits
Michael Sandler & Jessica Lee
Authors, presenters and barefoot
runners
http://www.runbare.com
Claire Goodall
Blogger and healthy lifestyle enthusiast
http://www.everydayroots.com
A n
ote
fro
m t
he
ed
ito
r...
Sarah Ballantyne, Ph.D.
Doctor and award-winning author /
blogger
http://www.ThePaleoMom.com
The health and fitness information presented in this magazine is intended as an educational resource
and is not intended as a substitute for medical advice. Consult your doctor before attempting any of
the exercises in this magazine or any other exercise programme, particularly if you are pregnant, elderly
or have chronic or recurring medical conditions. Do not attempt any of the exercises while under the
influence of alcohol or drugs. Discontinue any exercise that causes you pain or discomfort and consult
a medical expert. Neither the author of the information nor the producer nor the distributors make any
warranty of any kind in regard to the content of the information presented in this magazine.
P a g e 4 S u m m e r 2 0 1 4 B a r e f o o t R u n n i n g M a g a z i n e
editor
Tracy Davenport Columnist
Minimalist footwear retailer, avid barefoot runner
& blogger
@BarefootBritian
David Robinson Creative director
Co-founder of Barefoot Running UK, movement
therapist, sports performance specialist, running
coach, martial artist & author
@barefootdrrob
Chris Fielding Reporter
Blogging enthusiast, barefoot runner &
founder of Barefoot Beginner
@bfbeginner
Dr Steve Sock Doc Gangemi Columnist
Chiropractic physician & MovNat coach
@TheSockDoc
Jonathan Mackintosh Reviewer
Keen ultrarunner & blogger
www.pixelscotland.com
Ricardo The Dashing DAsh Columnist
Avid barefoot runner & co-founder
of the Maidstone Barefoot Dashers
Anna Toombs Editor
Co-founder of Barefoot Running UK, movement
therapist, running coach, Pilates instructor &
author
@ToombsAnna
Ian Hicks Head reviewer
Barefoot running enthusiast & founder of The
Wiltshire Barefoot Runners
Gareth The Gadget Underhill Columnist
Personal trainer, sports scientist
and sports retailer
@garethunderhill
Steven Sashen Columnist
Creator of the Xero Shoe & sprinter
@sashen
Steve Richards Reviewer
Avid barefoot runner & member of the
Wiltshire Barefoot Runners
B a r e f o o t R u n n i n g M a g a z i n e S u m m e r 2 0 1 4 P a g e 5
Barefoot Running Magazine
TRC Publishing UK Limited
21 Lyric Mews, Silverdale
London SE26 4TD
United Kingdom
General enquiries [email protected]
E-mail [email protected]
Website www.bfrm.co.uk
Overseas +44 (0) 208 659 0269
Tests 0845 226 7302
Subscription E-mail [email protected]
Advertising 0845 226 7302
Advertising E-mail [email protected]
Dont forget that you can read back issues of Barefoot Running Magazine at www.issuu.com.
Just type Barefoot Running Magazine into the search bar and click on the issue that you wish
to read.
facebook.com/BarefootRunningMagazine
@BareFootRunMag
Me
et th
e te
am
Gray Caws Columnist
ChiRunning coach and personal trainer
http://www.n8pt.com
A conversation with... Racing for Recovery founder and
Ironman Todd Crandell
60
The Green Room Nothing tougher by Darren Clawson
68
Try this at home Core work for runners by Gray Caws
76
Picture from the past French long distance runner
Alain Mimoun
83
How to: Make homemade electrolyte energy
drinks by Claire Goodall
88
Write back at you Despite the Wall Street Journal -
Barefoot running isnt dead, nor coming to the end of the road by
Michael Sandler and Jessica Lee
96
Outside the lab 26
On track 104
International news 106
Product news 154
Main feature Vibrams $3.75 million settlement
8
In focus Sir Roger Bannister and his
indomitable spirit by Anna Toombs
12
Davids laboratory Better for a brew? - Teas effect on sports performance
20
Book review Born to walk by James Earls
reviewed by Anna Toombs
28
Injury corner No need for knee pain running, cycling, or anytime by the Sock Doc
38
Technical tip Re-evaluating your barefoot
running by Anna Toombs
42
Nutritional nugget Is breakfast the most important meal of
the day? by Sarah Ballantyne, Ph.D.
48
P a g e 6 S u m m e r 2 0 1 4 B a r e f o o t R u n n i n g M a g a z i n e
Annas pause for thought Tips and general musings
18
Chris Fielding Roving Barefoot Reporter
34
Tracy Davenport High society
56
The Sock Doc Healthy people equals barefoot
people
84
Sashen speaks Do not transition slowly to barefoot running
136
Backchat David Robinsons latest
170
Its your letters Your stories and thoughts
108
Product reviews 110
Club pages & directory 155
Web directory For products and services
169
Questions & answers Your questions answered
32
Competition Win a custom made pair of
Tarahumara Chabochi huaraches
37
Season in pictures What you have been up to
46
Caught in the web Internet snippets
53
Events Stuff thats going on
54
Assorted goodies Products worth a look
74
Competition result Spring issue winner
94
Whats on 2014/5 events and race calendar
100
B a r e f o o t R u n n i n g M a g a z i n e S u m m e r 2 0 1 4 P a g e 7
P a g e 8 S u m m e r 2 0 1 4 B a r e f o o t R u n n i n g M a g a z i n e
Main feature Products of the year awards 2013
espite the continuing increase
in interest in barefoot running,
footwear is seemingly more
popular than ever. In the wake of
the release of Chris McDougalls Born to Run in 2009, we saw the
introduction of a minimalist shoe range from the majority of existing
trainer companies, as well as an
explosion of brand new manufacturers
offering their take on barefoot-style shoes.
This, of course, is just one little pocket
of available foot coverings. Along
with thinner, zero drop shoes that promise improved biomechanics
and reduced injury for runners, there
have also been a number of shoes
that claim the ability to tone you up
merely by having them on your feet.
However, for many runners, changing
their footwear hasnt given them the magical answer to their running
woes that they were hoping for and,
likewise, those with more flesh than
theyd like on their buttocks have been similarly disappointed: despite
buying a pair of shoes, they havent lost a millimetre.
So, surely the way forward is to look
elsewhere to find answers? Maybe
my running technique needs
addressing? Maybe I need to re-think
my diet and exercise regime?
But its decidedly easier to blame the shoes. Some people have gone
as far as to sue shoe companies for
selling them a false hope, so to speak.
For example, in 2011 Reebok settled
a lawsuit costing the company $25
million for claims that their shoes
could help the wearer tone up. In 2012, Skechers settled for a whopping
$40 million plus extra legal costs for claims that their line of Shape-Up
shoes could, lead to increased leg muscle activation, increased calorie
burn, improved posture and reduced
back pain.
This kind of advertising is obviously
what entices customers great results without doing any work! In a world
where appearance seems to be
increasingly important, but one where
food is available in copious amounts
24/7, these shoes were the perfect
answer! Plus, the celebrities that were
used in the marketing campaign
represented a lifestyle that many
individuals would love to adopt.
Sadly, whilst a particular style of
shoe may indeed cause you to
work harder when you move (and
both Reebok and Skechers denied
accusations of false advertising,
settling only to avoid even higher
legal costs), they wont transform you into a Hollywood stunner or a
sports superstar. The powers of
marketing are extremely strong
though and play on peoples desires and weaknesses; shoes are
really only the tip of the iceberg
when you consider the marketing
campaigns of mascaras, moisturizers,
antiperspirantsetc. Everybody needs to feel a bit better about
themselves sometimes and advertisers
know this very well and use it to their
advantage. After all, its their job.
A 2012 case against Vibram (settled
earlier this year) regarding their
fivefinger shoes has a different slant.
Yes, they were accused of making
false claims regarding their shoes,
but the people they were targeting
werent looking for a product to make them look better or take
shortcuts. These customers were
trying to find ways of running more
frequently, further and faster whilst
reducing their risk of injury. And the
idea behind the fivefinger shoes
was far more believable than other
advertising campaigns because the
arguments were, in part, based on
evolutionary evidence and nature
rather than laboratory studies.
The fivefinger shoes, praised highly
in Born to Run, were professed by
Vibram to do the following:
Strengthen muscles in the feet
Improve range of motion in the ankles, feet and toes
Stimulate neural function important to balance and agility
Eliminate heel lift to align the spine and improve posture
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always ends up leading to footwear!
This is perhaps because there is no
product to sell for barefoot running
and who are you going to sue if your feet are dysfunctional? God?
Mother Nature? So theres no real money to be made out of barefoot
running itself which is why it tends to
get lost somewhat.
For the most part, those involved in
the barefoot running world, whether
they are recreational runners or
sports performance specialists and
coaches, have taken it all in their
stride, so to speak. There doesnt appear, on any blogs or forums, to
be anyone saying that it was about
time that Vibram were sued and
that they cant wait to get their money back. There are certainly a
large number of people who have
experienced injuries - in particular
metatarsal stress fractures - through
running in Vibram fivefingers but
Allow the foot and body to move naturally
However, a woman by the name
of Valerie Bezdek bought a pair
of Vibram fivefingers and after
some amount of wear (not specified)
she became disappointed with
them, having not experienced the
results that the Vibram website had
promised her. She sought legal
representation and the legal team
subsequently accused Vibram of
making deceptive and misleading statements about the benefits of
barefoot running. Vibram have now agreed a settlement figure
and have set aside $3.75 million to
compensate any customers who
feel entitled to a refund (although
it is estimated that individuals will
receive between $20 and $50 rather
than the full price they paid for the
shoes and a quarter of this fund
actually goes to the lawyers). At no
point have Vibram admitted any
wrongdoing; they made the decision
to settle to avoid further legal costs.
According to legal documents:
Vibram expressly denied and continues to deny any wrongdoing
alleged in the Actions and neither
admits nor concedes actual or
potential fault, wrongdoing or
liability.
Of course, the lawsuit and settlement
made international news and
sparked another wave of discussion
regarding the pros and cons of
barefoot running. The interesting
point is that the essence of the
concept has largely been lost;
running with nothing on your feet
is different from running with
something on your feet. It is quite a
simple distinction but the discussion
still, most dont blame the shoes. Rather, they know that they had
a technical problem and/or had
warning signals that they ignored.
The general consensus also seems
to be that one size doesnt fit all.
An experiment of one is a phrase that is frequently touted; the majority
of runners understand that they
will adapt to barefoot or minimalist
running in their own, unique way and
therefore should not rely on any strict
guidelines or pay too much attention
to what they read on the internet.
Yes, some advice is helpful but
this must be combined with an
awareness of the feedback that you
are receiving from your own body.
Going back to the case itself, many
people have pointed out numerous
other dubious advertising campaigns,
such as shampoo or bubble bath.
If you buy a shampoo having been
promised a head full of thick, shiny
hair by a good looking celebrity,
but are ultimately left with the same
dull, stringy mess, is that grounds for
suing? Probably not. Ross Tucker
(www.sportsscientists.com) makes
the point that maybe Vibram come
under fire because their claims are
borderline medical/clinical. This is quite relevant stringy hair might force you to wear a hat but is unlikely
to affect you mechanically and only
your pride will be hurt.
However, if were being strict about medical messages, Dr Nick Campitelli
also has a valid argument:
Look at how many individuals
Sources
www.bbc.co.uk
www.sportsscientists.com
www.naturalrunningcenter.com
www.drnicksrunningblog.com
www.xeroshoes.com
we are now born to sue.
NB: A website has been set up
specifically to deal with the details:
www.fivefingerssettlement.com
bought shoes because they had
a gel pad or air in the soleAnd, if this gel is so crucial, then consider
this: They sell you a shoe with gel in
the heel for x amount of dollars and if you spend a few extra dollars
you get gel in the forefoot too. Are
they not liable then for injuries to
those who could not afford a shoe
with gel in both the forefoot and the
heel? (www.drnicksrunningblog.com)
Its also worth noting that the plaintiffs in the Vibram case suggested that
the fivefinger shoes were designed
to capitalize on this fitness craze, however, they were first introduced
in 2005 as a water sports shoe prior
to the barefoot running boom. Thats not to say they havent used it to their advantage, but show me
a company that wouldnt make the most of this opportunity.
The answer in all this appears to
come down to the awareness of
the consumer. Yes, Vibram made
certain claims for which they
were subsequently sued, but they
also offer advice on their website
and advocate caution and slow
progress when first buying their
product. Theres a significant level of awareness required on the part
of the manufacturer/marketing team
too though wording is everything and clever advertising will make for
good sales without compromising
morality or opening the door to
potential suers.
Its a tricky balance. As Jim Hixson from the Motion Center (quoted on
www.naturalrunningcenter.com)
concludes:
While we were born to run, its also becoming increasingly evident that
Did
yo
u k
no
w
Running fact 18.
Athletes dressed in red are more likely to win racing events than athletes
wearing any other colour.
Running fact 19.
The garden snail is considered the
slowest land animal with a speed of
only 0.03 miles per hour.
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In focus Sir Roger Bannister and his indomitable
spirit by Anna Toombs
Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt. Thus, when I got up from the track after collapsing at the finish line, I figured I was dead.
Roger Bannister
he world of athletics has recently
celebrated the 60th anniversary
of a landmark record established
by a well-known and much admired
middle distance runner.
On 6th May 1954, Englishman Roger
Bannister became the first person to
complete a mile in under four minutes,
creating a moment in history that will
be remembered for a long time to
come.
Sir Roger Bannister, born in Harrow
on March 23rd, 1929, was inspired
to run by miler Sydney Wooderson,
who made a comeback after eight
years out of running to set a British
record in 4.04.2. Bannister came
to running relatively late, when he
began studying medicine at Oxford,
aged 17. He had never run in spikes
before and only ran two or three
times a week, but despite his lack
of experience and training, he soon
demonstrated a natural affinity for
running when, at the age of 18, he
ran a mile in an impressive 4.24.6. He
continued to train, steadily improving
his race times, winning a couple of
mile races in 1949 in 4.11.
of 3.46.
Despite the new record, this
performance was not what he had
hoped for and he spent the next
couple of months considering giving
up running. Instead though, he
decided to set himself the goal of
running a sub four minute mile.
In May of 1953, he ran a time of 4.03.6,
making him realize that this goal was
achievable. He ran quicker again the
next month, in a time of 4.02 although
this time wasnt allowed to stand as it was considered to be gained under
artificial conditions due to two pace makers stepping in later in the race to
help the pace.
Meanwhile, as Bannister pressed on
towards his goal, another runner,
Australian John Landy, was also
making attempts at a sub four minute
mile. He had run several mile races in
around 4.02 but the sub four continued
to elude him. It would be sometime
later that the two sub four chasers
would meet and race for the first
time, but first Bannister had a record
to break!
In 1950, after a number of mediocre
race results, he took part in the
European Championships, competing
in the 800m. After coming third at this
important event, he made the decision
to step up his training, knowing he
could perform better. This decision
paid off when he ran at White City in
the AAA Championships, winning the
mile race in front of a huge crowd of
47,000 people in a time of 4.07.8.
In 1952, Roger Bannister represented
Britain in the 1500m (0.932m) at the
Olympics in Helsinki. It was only
during the lead up to the race that it
was announced there would be semi
finals for the event. This put some
doubt in Bannisters mind his training wasnt necessarily comprehensive enough to deal with multiple races
before the actual final. He found
that his legs were tired in the semis
and he only finished fifth, although
this still bought him a ticket into the
final.
The race was epic, with the first eight
runners unbelievably beating the
current Olympic record. Bannister
finished 4th, with a new British record
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On the day of the race in question,
the weather was windy and wet
and Bannister had reservations about
his record attempt. His coach, Franz
Stampfl, however, believed whole -
heartedly that this was the perfect
opportunity; he felt that Bannister had
a 3.56 or 3.57 in him, so the weather
would only lose him a couple of
seconds, still making the sub four
achievable. Bannister remembers
Stampfls words, I think you could do a 3.56 and if you had this potential
chance and you didnt take it youd never forgive yourself, maybe for the
rest of your life.
And this thought stuck in my mind, says Bannister (from an interview in
The Telegraph Online).
At the start line, the wind seemed to
drop and Bannister was ready. A
false start angered him momentarily,
but they got away on the second gun.
He and his pacers - future Common -
wealth Games Gold Medallist, Chris
Chataway and future Olympic Gold
Medallist, Chris Brasher - had a plan
which they followed to the letter
in front of 3,000 spectators at Iffley
Road track in Oxford. Bannister felt
pretty good until the last moments of
the race, when, I felt the tape was receding over the last few yards.
I knew I could not run any faster and
I gave it everythingThe successful runner is one who can take more
out of himself than he has.
This attitude is what some believe
made Bannister sit head and
shoulders above the rest. Much of
his research work was centred
around looking at the specifics of
performance and he was a great
believer in strength of mind. Perhaps
he never fulfilled his true running
potential, although it is widely known
that he rates his achievements in
neuroscience more highly than this
running; his work was the priority.
He notoriously put relatively little
time into training.
Whenever I saw Roger he gave the impression that he did very little
training, if any. He said he did none
at all in the vacations, said his pacer, Chris Chataway.
On that record breaking day though,
Bannister had done enough and ran
the mile in 3.59.4. Funnily enough,
this inspired his rival, John Landy, to
keep trying and he ran the mile
quicker, just 46 days later, in 3.57.9
in Finland.
sports centres.
The great athlete has recently revealed
that he is suffering with Parkinsons. At 85, with his knowledge of neurology, he
views it with the calm acceptance of
someone merely understanding that
nature must take its cause although, given his lifelong work exploring these
kinds of illnesses, he does view it as a
little ironic!
His mind is as sharp as ever but his
legs that served him so well are now
not so strong and he moves about
using a wheelchair. His thoughts and
experiences are detailed in his highly
recommended autobiography, Twin Tracks.
Roger Bannister will remain one of the
greatest names in athletic history and
will be the inspiration for numerous
runners for many years to come.
Sources
www.telegraph.co.uk
www.wikipedia.org
www.britishathletics.org
www.bbc.co.uk
www.radiotimes.com
www.laphamsquarterly.org
www.lyonspress.com
Lore of Running, by Tim Noakes
Bannister, too, subsequently beat
his own record when he finally got
to race against Landy at the 1954
British Empire and Commonwealth
Games in Vancouver, in what
became known as, The Miracle Mile. Bannister abandoned his own race
strategy when it became clear that
he would need to change his tactics
to beat Landy, who was in the lead
for much of the race. Bannister was
able to overtake him on the last
bend, winning the event in 3.58.8.
After winning the 1500m that same
year at the European Championships,
Bannister retired to focus on his
medical career.
There have since been quite a few
runners who have conquered the
mile in under four minutes, with the
current record held by Moroccan,
Hicham El Guerrouj at 3.43 (this has
stood for 15 years). There could
potentially be more successes
(Bannister still believes that it might
be achievable in 3.30) but the mile
is no longer a recognized distance
in mainstream athletics the 1,500m has taken its place.
Roger Bannister was awarded a
Knighthood in 1975 and was the first
Chairman of the Sports Council
(now Sport England), encouraging
government funding to improve
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We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves. The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable.
Roger Bannister
B a r e f o o t R u n n i n g M a g a z i n e S u m m e r 2 0 1 4 P a g e 1 7
esterday, I got my quarterly hair
cut. My hairdresser (who Ive known for years she was a
guinea pig for one of my Pilates courses) and I talked about her
business, my business, barefoot
running and cats. It was nice to
catch up.
As hairdressers do, when I sat down
in the chair she pursed her lips slightly.
Just a trim? She asked as she picked her way through my lacklustre hair and
examined the split ends. We might need to take a bit more off than usual.
I havent been since January, I said, guiltily. Take off what you need to make it look half decent.
Now, this isnt the attitude Ive always had about what my hair looks like.
In fact, I had a spate of trying out
dozens of different hairdressers in
my search to find one who made
me look fabulous. I had visions of
tumbling out of bed with the perfect
cut no need for styling. Just wash and go, hair shiny and bouncing
atop my head.
Many women (and possibly men) will
be reading this with some empathy.
I know plenty of people whove been in this situation; each hairdresser
never does things quite right or, makes a great job during one visit,
then mucks it up the next. Does the
perfect one exist to make each of
us look perfect?
This leads on to what I have been
pondering recently. Why do we
care so much about the way we
look? And how much does this
anxiety have to do with how other
people perceive us? Should we be
caring to such an extent about what
other people think? More than that,
are we striving for a perfect version
of ourselves which doesnt actually exist?
I guess my perspective is slightly
different to that of someone who
doesnt involve themselves with the internet. Meaning, a person who just
goes about their daily life, interacting
with work colleagues and family
might survive relatively unscathed.
At the other end of the spectrum,
the famous actors or television
personalities receive a daily onslaught
of comments, some of which are
friendly and complimentary but
many others that are the reverse.
David [Robinson] and I produce this
magazine every three months (give
or take) and by its very nature, the
online activity is necessary. This
opens us up to being on the receiving
end of numerous comments. Some
people love the magazine great and some people hate it fine! However, to read a stream of
negative comments after producing
something that has taken a great
deal of hard work is quite a shock,
particularly if youre not used to it. And most people arent, because you rarely get that level of abuse in
the real world. Yes, we all enjoy a
good b**ch every now and again
about people or situations that have
annoyed us but most wouldnt dream of truly upsetting someone
purposefully, especially not to their
face.
This is the nature of social media
though and it aint going to change.
P a g e 1 8 S u m m e r 2 0 1 4 B a r e f o o t R u n n i n g M a g a z i n e
So, whats the answer? Should we all stop caring what other people think
about us? Grow a thicker skin?
Certainly, theres an element of this for those whove ventured into barefoot running (quite literally
thicker skin, albeit purely on the soles
of the feet). It goes against the social
norms, therefore it is seen as weird
and if youre going to pursue it, you need to acquire the ability to feel
confident and self-assured in what
youre doing. Some people have this trait already they enjoy being a bit different but for others, it can be a real battle, particularly as
barefoot running is something that
people tend to try out on their own,
without the safety of a group. There
are numerous stories of barefoot
runners whove come out of their shell and become more self-assured
through their barefoot running
practice.
However, having discussed the
subject with a client of mine, we
both came to the conclusion that
you cant just decide not to care what people think. Its not human nature to do that, particularly if
youre someone who takes criticism to heart and feels it on a very
personal level. In fact, as the theory
goes, when we are born, we have a
core, or id that is our true self. But the person that we become is a
mish-mash of events, experiences,
interactions and relationships in
which we find ourselves during our
life-long journey. These are the
things that shape who we are today.
Not necessarily who we are in the
next ten years each day brings us something new that will contribute
in some way to our sense of self.
What does this have to do with
haircuts? Well, it feels nice to have
a haircut! People comment, Ooh, that looks nice, which instantly improves your self-confidence. A
plus score for your positive sense
of self. Conversely, if you neglect
yourself, you will undoubtedly find
that others see that inclination
in you and think less of you
because you dont think much of yourself.
It comes down to choices.
I could choose to look
uber-glamorous every day,
with full makeup, expertly
styled hair and the latest
fashionable clothes. Equally,
I could not bother and turn up to
clients houses looking like death
warmed up.
Except I know that they wouldnt be clients for long. My appearance
indicates my level of self-respect, so
if I am demonstrating a distinct lack,
how will I be a positive, motivating
force for my clients?
Looking after yourself is essential and
that is why again it all comes down to balance. Do what makes
you feel good and itll make others around you feel good too. Typically,
looking well and leading a healthy
lifestyle go hand in hand, so perhaps
the focus should be on eating well
and exercising and the good looks
are a welcome bonus!
As regards dealing with social media,
my client and I talked about this
at length. One key point that she
made was that in the past in the pre-internet days - there was more of a frame of reference when
somebody made a comment about
you. It was generally someone you
knew and you could make an
informed decision about how much
importance you might attach to
that comment. Nowadays, the
majority of comments are faceless -
anonymous. This gives rise, in some
cases, to a mob mentality where a slight fashion faux pas that your
mate might have quietly advised
you about in a corner becomes a
full-on barrage from a bunch of
people youve never even met.
However, like I said, its unlikely to change. And it also shouldnt necessarily be seen as something
negative the world moves on and
the way we interact with each other
is affected by it. Its certainly no good to ignore all comments if you
produce a product or use your
personality and status to promote
what you are doing (TV appearances,
films, whatever). Furthermore, its not beneficial to declare that everything
that is being said is rubbish.
A good trick is learning how to sift out
the useful feedback and recognizing
how it can help you. Understand
when someone is genuinely offering
something of relevance rather than
just jumping on the bandwagon.
Something else to develop in a
world with less privacy and more
vulnerability is a stronger sense of
who you are. I saw a well-known
British TV presenter, Richard Madeley,
hosting a talk show recently. Hes been in the business for thirty of forty
years and had his share of criticism.
He said that if youre in an industry where you are likely to appear in the
media regularly, it is essential that
you learn not to take comments too
seriously or you just wont survive. What struck me more, though, was
that he does come across as being
comfortable in his own skin. He will
openly admit that hes not perfect but watching him host a programme
about current affairs, it was clear that
he had a sound set of morals, a real
sense of empathy with others and a
strong sense of loyalty to his family.
The more you can feel secure in
your own beliefs and strive towards
being the best (not perfect) version
of yourself, the stronger your armour
against online attacks.
On a final note, barefoot running can
be an integral part of this. It has been
for me. In the early days, I would
sometimes question if I was doing the
right thing, but with every moment of
doubt, I looked at the simple and the
obvious and kept moving forwards,
knowing it felt right for me. Nobody
can berate you for how you
choose to run and whatever
path in life feels the most
true to you should be the one that you follow. As
long as youre not intentionally hurting
somebody else,
just enjoy the
ride!
B a r e f o o t R u n n i n g M a g a z i n e S u m m e r 2 0 1 4 P a g e 1 9
P a g e 2 0 S u m m e r 2 0 1 4 B a r e f o o t R u n n i n g M a g a z i n e
Davids laboratory Better for a brew? - Teas effect on sports performance
tea and the reduction of coronary
atherosclerosis amongst the male
participants (but not the females).
There was also the suggestion that
the amount was significant; 2-3 cups
per day and more than 4 cups per
day proved to have a more positive
and protective effect compared to
1 cup per day.[9]
Green tea does not only aid cardio-
vascular health. More recent studies
have indicated that its catechin
content, along with caffeine (found
in the majority of teas), may also
help with fat loss in obese individuals.
A number of studies found that the
combination of catechins and
caffeine produces a thermogenic effect (also known as diet-induced thermogenesis or postprandial
thermogenesis, a reference to the
increase in metabolic rate or the
rate at which your body burns
calories after ingestion of food),
increasing the rate of fat oxidation[10]
- and it is this rate of fat oxidation
and the effects on bodyweight
that could be the key to
an increase in athletic
performance.
flavenoids variety found throughout
the plant kingdom, of which four are
present in high concentrations[5]:
Epigallocatechin-3-3-gallate (EGCG) approx 59%
Epigallocatechin (EGC) approx 19%
Epicatechin-3-gallate (ECG) approx 13%
Epicatechin (EC) approx 6.4%
Although there are other components
within green tea that are believed
to be beneficial for human health,
it is understood that the key
components responsible, in the main,
are these catechins - especially
epigallocatechin-3-gallate (EGCG) -
and that their exact ratios will depend
on the way the tea is processed.[6]
As I stated before, green tea has
been considered to be a medicine
and a healthful beverage in China
for over four millennia, often being
recommended for a multitude of
ailments from headaches, aches and
pains, and depression to detoxification
and longevity, while promoting
digestion, controlling bleeding and
helping heal wounds. It also helps
to regulate body temperature and
blood sugar levels.[3]
One area of research is the role green
tea catechins have in aiding the
reduction of damage to cells in the
body at the molecular level, an
unavoidable event that occurs as a
consequence of aerobic metabolism.
Studies have shown that 1 to 6
cups of green tea per day can
increase the antioxidant capacity
of the bloodstream and therefore
reduce the damage to cell lipids
and even DNA![7]
The anecdotal health claims from
China over the millennia have been
backed up with scientific research.
For example, a Chinese study
focusing on the consumption of
moderately strengthened green tea,
in amounts of 120ml per day
or more for a period of one
year, found that there was
a significant reduction in the
risk of developing hypertension
(high blood pressure), along
with an enhancement of
cardiovascular health of all the
participants.[8] A study in Japan
featuring 512 coronary patients
(302 men and 210 women),
aged 30 or over, found an
association between green
s is the case for many British people,
tea is a staple part of my diet.
We here in Blighty are the third largest tea consumer in the
world, consuming 4.281 lbs per capita
per year.[1] Personally, I think I consume
that amount per month!
With this statistic in mind, I decided
to find out what research has to say
about the consumption of tea and its
effect on athletic performance. So,
pop the kettle on and lets have a look!
There are many versions of tea on
the market, from herbal fruit teas
to the more commonly consumed
green and black/red varieties.
However, for this article I will be
focusing particularly on green tea,
the worlds most widely consumed beverage after water and includes
my favourite tea of all, Nihoncha,
or Japanese tea. Due to its wide-
spread consumption, it is the most
researched of the tea family for its
health-giving properties, but what
can it do for the athletic community?
The origins of green tea can be
traced back over 4,000 years in
China to 2737 BC during the reign
of Emperor Shennong[2] and even
then there was a speculation as to
its health benefits in all of South
East Asia, including todays Japan, Thailand, and Vietnam.[3]
Most teas (excluding fruit and Rooibos
teas) are made from the leaves of the
Camellia Sinensis plant and it is the addition of the fermentation process
that defines the colour of the tea.
Unlike black (and on occasion,
red) tea, which undergoes a full
post-harvest fermentation stage
before being dried and steamed,
leading it to increase greatly in
oxidation and therefore producing
a subsequent reduction in the final
concentration of some the key
health-giving compounds, green tea
is not fermented, but instead is dried
and steamed at the fresh stage.
Forgoing the fermentation process
has been proven to deactivate an
enzyme called polyphenol oxidase
thought to commence oxidation and
therefore protect key components
associated with health and athletic
performance.[4]
One of these key components, in
significantly higher levels, is catechins.
Catechins are powerful, naturally
occurring antioxidants of the
B a r e f o o t R u n n i n g M a g a z i n e S u m m e r 2 0 1 4 P a g e 2 1
However, before you head out to
buy a cup of green tea from the
nearest Caffe Nero, be aware that
data regarding green teas effect on an individuals athletic performance is mixed, mainly due to the fact that
the catechin content in green tea
can vary dramatically according to
where the tea plant is grown, how
the raw tea is processed and even
how the beverage is made. Some
studies have shown that the type of
green tea being used (e.g. instant,
blended, decaffeinated), the brand,
the amount used per serving, the
brewing time and even the water
temperature significantly affect the
catechin content[11], making it very
difficult to compare like for like in
a controlled scientific study.
Therefore, scientists have begun
to study the effects of green tea
catechins by using standardized
extracts of green tea, commonly
known as green tea extracts or GTEs. These GTEs are formulated to contain
a standard amount of the most
biologically active and abundant
of the green tea catechins epigallocatechin-3-gallate or EGCG.
When these standardized GTE
compounds are used in studies, the
conclusions are both interesting and
promising.
A 2005 study carried out by Japanese
scientists involving fifty weight and age
-matched mice looked at the effect on
metabolism and exercise performance
during treadmill running.[11] The mice
were divided into 5 groups of 10,
each performing treadmill running
for a specific duration of time. Each
group was given one of the following
treatment protocols:
Group one had a low-fat diet and not exercised (LF);
Group two had a high-fat diet and not exercised (HF);
Group three had a high-fat diet supplemented with GTE and not
exercised (GTE-HF);
Group four had a high-fat diet and exercised regularly (EX-HF);
Group five had a high-fat diet supplemented with GTE and
exercised regularly (GTEEX-HF).
The conclusion reached was that
regular exercise alone produced a
24% reduction in weight gain induced
by the high-fat diet/no exercise (HF).
P a g e 2 2 S u m m e r 2 0 1 4 B a r e f o o t R u n n i n g M a g a z i n e
Yet, the use of GTE alone (GTE-HF)
reduced the weight gain by 47% and
a combination of GTE and exercise
(GTEEX-HF) resulted in an 89% weight
reduction. Furthermore, it was found
that the mice that exercised with
GTE supplementation burned more
of their bodily fat during their treadmill
running than their counterparts
running without GTE.
The same research group went
on to study the effects of GTE on
swimming endurance, as well as
effects on metabolism again, using mice. They discovered that
the mice supplemented with GTE
had improved swimming times to
exhaustion by 8-24% compared to
the GTE non-supplemented control
group. Its worth noting that the dose was significant the higher the GTE intake, the longer the mice
were able to swim. Additionally,
it was concluded that the GTE
supplemented mice also produced
a greater percentage of their energy
from fat and had a lower level of
lactate in their blood post-exercise.
Interestingly, it was also shown
through GTE studies on mice that,
if GTE is consumed over a prolonged
period of time, endurance
performance decline normally
associated with the aging process
was reduced, and muscle cell genes
involved in fat burning became
more active during exercise, resulting
in a performance boost.
Okay, so mice are one thing, but what
does the research on humans prove?
Again the results are quite promising.
United Kingdom Researchers at the
University of Birmingham looked into
the effects of GTE supplementation
(366mgs of EGCG per day) on 12
healthy men performing 30 minutes
of cycling at 60% of their maximal
oxygen consumption or VO2max.[13]
The results were convincing; those
taking the GTE supplementation
increased their fat consumption rates
by an average of 17% compared to
the inert placebo control group.
The interesting thing about the
University of Birmingham study was
that the contribution of fat oxidation in
regard to the total energy expenditure
after GTE consumption was higher by
some significant amount, indicating
that additional fat oxidation brought
on by supplementation was aiding in
fuelling the prescribed activity. How
does this relate to athletes? Well, if
the athlete is able to derive more of
their energy from fat deposits during
endurance events, there will be fewer
demands on glycogen stores (muscle
carbohydrate) and therefore could im-
prove endurance possibilities.
Unfortunately, not all research has
produced such positive results. A Swiss
study in 2010 found that endurance
cyclists, based on thirty minute trials,
taking GTE for three weeks, did not
gain any boost in performance.[14]
So, while some research has found an
inverse relationship between regular
green tea consumption and body
fat percentage in subjects that
maintained the drinking habit for
over a decade[15], many believe that
these types of epidemiological studies
on nutrition are difficult to quantify
as the cause and effect may be due
to multiple variables, such as exercise
history, lifestyle and additional
nutritional habits.
Changing tack, lets look at another component of green tea: caffeine.
Tea typically contains no more than
60 milligrams of caffeine per 8 ounces.
Green tea contains 24 to 40 milligrams,
while black tea contains 14 to 61
milligrams, according to the Mayo
Clinic. Interestingly, coffee contains
as much as 150 milligrams per cup!
It has been known for some time
that caffeine has an effect on
performance. Up until 2004 it was
a banned substance according
to the World Anti-Doping Agency
(WADA), but has since been removed
from the list of prohibited substances,
with the WADA now believing that
performance-enhancing
doses of caffeine are practically
indistinguishable from everyday use.[16]
Caffeine has many effects, both
mental and physical. Firstly, caffeine
is believed to be able to metabolize
fat in a similar way to tea catechins,
while delaying the depletion of
glycogen. In fact, studies have
shown that during 15 minutes
of activity there is a reduction in
the loss of glycogen by up to fifty
percent.[17] A 1979 study by Ivey et al.
had 9 trained athletes completing
a 2 hour cycle endurance test
while consuming 250mg of caffeine
one hour before the test and a
subsequent 250mg dose divided
into 15 minute intervals. It was
found that the athletes were able to
increase their output throughout the
test, producing, on average, a 7%
increase in total athletic output.[18]
Caffeine can also affect mental
focus. Researcher Gene Spiller has
performed many studies to prove
that caffeine stimulates the central
nervous system. It is believed that,
by inhibiting substances used to stop
neural firing, caffeine can increase
reaction speeds and awareness.[19]
Rice University, whilst not condoning
the use of caffeine by athletes,
reported that athletes who wish to
increase their endurance with the
aid of caffeine should drink their
tea/coffee or take their caffeine
supplements 3 to 4 hours before
they compete and to gain maximum
benefits, they should abstain from
drinking caffeinated drinks 3 to 4
days prior to competition to reduce tol-
erances.[20]
It should be noted that too much
caffeine can lead to caffeine
dependency, and drastically
reducing daily intake may create
withdrawal symptoms that may
impair athletic performance.
In conclusion
There seems to be some gravitas
to the use of tea as a performance
enhancer. However, the quality
and quantity are essential, so hoping
to get high yielding benefits from
normal - and to some degree
unregulated - products found in your
local supermarket may be something
of a waste of time.
With that said, tea - especially the
green variations - is without doubt a
better option than many other
beverage alternatives and even
though the catechin levels may
not be constant, their effects,
regardless of consistency, must be
worth considering, be they to aid
in performance, weight loss or just
general health.
Okay, thats me done time for another cuppa!
References
1. Ferdman R A. Where the worlds biggest tea drinkers are. http://qz.com/168690/where-the-worlds-biggest
-tea-drinkers-are; 20th January 2014
2. Dattner C, Boussabba S (2003), Emmanuelle J ed.
The Book of Green Tea, Universe Books,
ISBN 978-0-7893-0853-5; 24th March 2013
3. The History of Tea Tea Bags and Makers, Inventors.about.com; 9th April 2012
4. Graham H N. Green tea composition, consumption,
and polyphenol chemistry; Prev Med. 1992 May;
21(3):334-50.
5. McKay D L, Blumberg J B. The role of tea in human
health: an update; J Am Coll Nutr. 2002 Feb;21(1):1-13.
6. Naglea D G, Ferreiraa D, Zhoua Y. Epigallocatechin-3-
gallate (EGCG): Chemical and biomedical
perspectives; DOI: 10.1016/j.phytochem.2006.06.020
7. Higdon J V, Frei B. Tea catechins and polyphenols:
health effects, metabolism, and antioxidant functions;
Crit Rev Food Sci Nutr. 2003;43(1):89-143.
8. Yang Y C, Lu F H, Wu J S, Wu C H, Chang C J.
The protective effect of habitual tea consumption
on hypertension; Arch Intern Med. 2004 Jul 26;164
(14):1534-40.
9. Sasazuki S, Kodama H, Yoshimasu K, Liu Y, Washio M,
Tanaka K, Tokunaga S, Kono S, Arai H, Doi Y, Kawano T,
Nakagaki O, Takada K, Koyanagi S, Hiyamuta K, Nii T,
Shirai K, Ideishi M, Arakawa K, Mohri M, Takeshita A.
Relation between green tea consumption and the
severity of coronary atherosclerosis among Japanese
men and women; Ann Epidemiol. 2000 Aug; 10(6):
401-8.
10. Dulloo A G, Duret C, Rohrer D, Girardier L, Mensi N,
Fathi M, Chantre P, Vandermander J. Efficacy of a
green tea extract rich in catechin polyphenols and
caffeine in increasing 24-h energy expenditure and
fat oxidation in humans; Am J Clin Nutr. 1999 Dec; 70
(6):1040-5.
11. Henning S M, Fajardo-Lira C, Lee H W, Youssefian A A,
Go V L W. Go & Heber D. Catechin Content of 18
Teas and a Green Tea Extract Supplement Correlates
With the Antioxidant Capacity. Nutrition and Cancer,
Volume 45, Issue 2; 2003
12. Takatoshi Murase , Satoshi Haramizu , Akira
Shimotoyodome , Ichiro Tokimitsu , Tadashi Hase.
Green tea extract improves running endurance in
mice by stimulating lipid utilization during exercise,
American Journal of Physiology - Regulatory,
Integrative and Comparative Physiolog; Published
1 June 2006 Vol. 290no. R1550-R1556DOI: 10.1152/
ajpregu.00752.2005
13. Venables MC, Hulston CJ, Cox HR, Jeukendrup A.
Green tea extract ingestion, fat oxidation, and
glucose tolerance in healthy humans. Am J Clin
Nutr. 2008 Mar; 87(3):778-84.
14. Eichenberger P, Mettler S, Arnold M, Colombani PC.
No effects of three-week consumption of a green
tea extract on time trial performance in endurance-
trained men; Int J Vitam Nutr Res. 2010 Jan;80(1):
54-64. doi: 10.1024/0300-9831/a000006.
15. Wu C H, Lu F H, Chang C S, Chang T C, Wang R H,
Chang C J. Relationship among habitual tea
consumption, percent body fat, and body fat
distribution; Obes Res. 2003 Sep;11(9):1088-95.
16. Society for Experimental Biology. Olympic gold?
A new effect of caffeine boosts performance;
30th June 2010
17. Hartley J. Caffeine and Sports Performance. http://
www.vanderbilt.edu/AnS/psychology/
health_psychology/caffeine_sports.htm
18. Ivy J L, Costill D L, Fink W J, Lower R W. Influence of
caffeine and carbohydrate feedings on endurance
performance; Med Sci Sports. 1979 Spring; 11(1):6-11.
19. Spiller G A. Caffeine. Boca Raton: CRC Press, 233-250;
1998
20. Irwin C, Desbrow B, Ellis A, O'Keeffe B, Grant G,
Leveritt M. Caffeine withdrawal and high-intensity
endurance cycling performance; J Sports Sci. 2011
Mar; 29(5):509-15. doi: 10.1080/02640414.2010.541480.
B a r e f o o t R u n n i n g M a g a z i n e S u m m e r 2 0 1 4 P a g e 2 3
P a g e 2 4 S p r i n g 2 0 1 4 B a r e f o o t R u n n i n g M a g a z i n e
B a r e f o o t R u n n i n g M a g a z i n e W i n t e r 2 0 1 2 / 1 3 P a g e 6 9
Exercise and Movement Therapy is about re-educating your body to move as it was
designed to move. Its about releasing your body from restrictions that result from past injuries, emotional issues, tension and stress. Imagine how a dancer moves; with
elegance, grace and control. Using physical exercises, visualization and breathing
techniques, Exercise and Movement Therapy teaches you to move naturally, with
more agility, balance and coordination.
We use variations of this technique with all of our clients everyone benefits, whether they are sports people, people in pain or those who just generally would like to feel
better. Rather than traditional gym training where movements are very one dimensional, we teach you more natural, spiralling movements, often put together
into sequences to encourage whole body, multi-directional movement patterns,
similar to how you move through your daily life.
Website: www.trbalance.com tel: 0845 226 7303 email: [email protected]
P a g e 2 6 S u m m e r 2 0 1 4 B a r e f o o t R u n n i n g M a g a z i n e
Outside the lab
he Association of the British Pharmaceutical
Industry have called for a review of the
Research and Development of antibiotics.
There has recently been growing concern,
worldwide, surrounding the overuse of antibiotics
and subsequent new strains of bacteria emerging
that are resistant to standard drugs.
The UK government has set aside around 4
million for a research unit specifically geared
towards investigating antimicrobial resistance
and are encouraging more investment from the
public and private sectors. Other governments
are taking action too, for example a facility in
Philadelphia has put together a research
team to focus purely on working towards
discovering new antibiotics.
It is believed to be a potential world health
crisis that requires some serious attention.
new eye test could be the latest
breakthrough in the prevention
and treatment of Alzheimers Disease.
A study has demonstrated that a scan of the
lens and retina can accurately identify healthy
individuals and those who are likely to be
suffering early symptoms of Alzheimers.
The scans look for beta-amyloid, the protein
that builds up in clumps in the brains of
sufferers. Researchers suggest that the scans
could be carried out as part of regular eye
examinations to identify the disease in its very
early stages, as well as being used for continued
monitoring of patients responses to therapy.
It is good news for both the prevention and
treatment of the disease.
ew research has been released to
suggest that reducing alcohol
consumption, even for only light
to moderate drinkers, can improve
cardiovascular health.
Contrary to previous research that
showed detrimental effects only for
those who drank heavily, but beneficial
effects for light to moderate drinkers,
this new study indicated that those
participants who drank less over time
(even when previous amounts were
considered light or moderate) had a
lower risk of coronary heart disease,
lower blood pressure and lower body
mass index.
The study was funded by the British
Heart Foundation and the Medical
Research Council, with a collaboration
of 155 investigators worldwide.
t has long been believed and even proven
through research that plants respond to sound and touch. Many people talk to their
plants, convinced that the plant can hear and
understand them, much like a pet.
Recently, two scientists, Heidi Appel and Rex
Cocroft, have conducted studies investigating
the reaction of plants to vibrations from predatory
insects chewing on them. The two researchers
replicated these vibrations in the lab using a
reflected laser beam and results showed that the
plants subjected to the vibrations produced more
mustard oil as a defensive mechanism than those
not receiving the vibration.
The findings are potentially useful in agriculture,
but quite upsetting for those who already had
the notion that plants are aware of being eaten!
B a r e f o o t R u n n i n g M a g a z i n e S u m m e r 2 0 1 4 P a g e 2 7
Book review BORN TO WALK: Myofascial Efficiency and the Body in Movement (reviewed by Anna Toombs)
P a g e 2 8 S u m m e r 2 0 1 4 B a r e f o o t R u n n i n g M a g a z i n e
have had the pleasure of attending
one of James Earls workshops in the past and enjoyed his teaching
manner, which includes an ability
to explain quite complex ideas
without losing anyones interest or understanding, delivered along with
a wonderful Northern Irish sense of
humour.
His book, Born to Walk, manages
to capture that same, almost
light-hearted manner, lifting the
work which, due to its complexity
and detail, could potentially
become quite heavy-going.
First of all, this is not a fitness book by any stretch of the imagination
and shouldnt be viewed as such. Second of all, the reader must have
quite a good level of anatomical
understanding as well as a familiarity
with Thomas Myers Anatomy Trains (around which the book is based). Otherwise, they will get
very lost!
The book begins by encouraging
the reader to think about the
structure of the human body and
its interaction with the environment.
There are outside forces at work (such
as gravity) and the body is not just a
mechanical stack of building blocks
but a three dimensional living thing
or, as Earls suggests, a four dimensional structure (the sagittal,
frontal and transverse planes, plus
time as the fourth dimension). Earls
also explains a little about evolution
and how the pelvis in particular has
adapted for our bipedal gait.
One of the reasons I mentioned that
this is not a fitness book is that often,
books relating to fitness in any way
will talk about weight loss and muscle
gain. Earls, however, is looking at the
human body from an evolutionary
point of view and explains something
about which some people probably
arent aware: Human beings are designed to conserve energy to be as energy efficient as possible.
As runners we understand this to a
certain extent, but the fundamental
theory behind anatomy trains is
that human movement occurs from
elastic recoil rather than muscle
contraction and therefore conserves
energy. Earls explains the different
muscular make up and pelvic
anatomy that allows us humans to
rely on this design and benefit from it.
Once the introduction is complete,
Chapter One continues to take the
reader deeper into the nitty gritty of mechanics, such as joint motion
and tensegrity (the way our bodies
maintain their shape through a
combination of tension and
compression), as well as providing a
slightly more involved introduction to
myfascia and the anatomy trains
theory. Chapter Two continues
to focus on mechanics (in much
more detail than the basic flexion, extension, etc.) before the subsequent chapters layer on
top of the fundamentals as Earls
explains each of the anatomy
trains and how they function
during walking.
Although the book is about walking
and only touches briefly on running,
I couldnt help but read it from a running coachs point of view and found it very useful in that respect.
Earls discusses the catapult effect when talking about walking (which
translates into the motion of running)
and even if you arent familiar with anatomy trains, you can understand
the basics and realize how things
can go wrong if there are limits or
some kind of dysfunction in any
of the myofascial lines. Imagine a
homemade catapult, one that you
might have built as a kid using an
elastic band and Y shaped stick. The elastic potential of the elastic
band was critical to the effectiveness
of firing your missile. The very thick
elastic bands didnt stretch well and subsequently it wasnt possible to achieve a good firing range;
conversely, if an elastic band was
too stretchy or overstretched it also had limited capacity for
launching that balled up piece
of paper across the room at your
mates head.
Its a bit of an oversimplification but it helps you to visualize how crucial it
is for the myofascia to have optimum
potential for elasticity. As Earls writes:
In the absence of elastic energy,
B a r e f o o t R u n n i n g M a g a z i n e S u m m e r 2 0 1 4 P a g e 2 9
the muscles will have to work
and thereby potentially become
overused.
How often do we see overuse in
runners? All the time!
To make this even clearer, think of
your movement during walking. As
the right leg comes back, the left leg
goes forward. Simply speaking, the
front of the pelvis is on a stretch on
the right side, gathering potential
energy to then recoil forwards, whilst
the back of the pelvis on the left side
is also on a stretch, ready to recoil
backwards. In fact, this stretch goes
through what the anatomy trains
theory terms the Superficial Front Line (SFL) and Superficial Back Line (SBL). These lines run right from the bottom to the top of the body,
one on each side of the body. This
side to side gathering and releasing
of energy allows the body to move
forward efficiently if the system is functioning correctly.
When you look at runners, quite often
they will seem to be moving with a
limp. You may have even felt it in
your own walking or running a tightness or restriction, often felt at
the pelvis on one side, which makes
your stride uneven. This will cause
your body to compensate through
other lines and certain areas will
begin to overwork which is not
only inefficient but will potentially
result in pain and/or injury.
Earls gives an example of how the
repercussions of alterations in the
myofascia can lead to problems:
An anterior head position and/or limited extension in the thoracic spine
should also be addressed to reduce
strain in the deep hip flexors. If the
SFL cannot fully and properly engage,
hip flexion may be initiated from
the DFL (Deep Front Line) instead,
leading to overuse.
Speaking of the Deep Front Line,
this is the considered in Anatomy
Trains to be the core (which, as Earls points out, is, an overused and under-defined term) as it meanders through the body at the deepest
level. I like the way that Earls doesnt always refer to the physical his approach is that the mental and
physical are very much linked:
imagine your movement if you were to walk with a sense of
depression or sadness. That internal
deflation would rob something