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Summer 2014 Issue 12 £2.99 / $4.99 Free

Barefoot Running Magazine - Issue 12 (Summer 2014)

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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

    2.99 / $4.99

    Free

  • 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

    [email protected]

    @BarefootBritian

    David Robinson Creative director

    Co-founder of Barefoot Running UK, movement

    therapist, sports performance specialist, running

    coach, martial artist & author

    [email protected]

    @barefootdrrob

    Chris Fielding Reporter

    Blogging enthusiast, barefoot runner &

    founder of Barefoot Beginner

    [email protected]

    @bfbeginner

    Dr Steve Sock Doc Gangemi Columnist

    Chiropractic physician & MovNat coach

    [email protected]

    @TheSockDoc

    Jonathan Mackintosh Reviewer

    Keen ultrarunner & blogger

    [email protected]

    www.pixelscotland.com

    Ricardo The Dashing DAsh Columnist

    Avid barefoot runner & co-founder

    of the Maidstone Barefoot Dashers

    [email protected]

    Anna Toombs Editor

    Co-founder of Barefoot Running UK, movement

    therapist, running coach, Pilates instructor &

    author

    [email protected]

    @ToombsAnna

    Ian Hicks Head reviewer

    Barefoot running enthusiast & founder of The

    Wiltshire Barefoot Runners

    [email protected]

    Gareth The Gadget Underhill Columnist

    Personal trainer, sports scientist

    and sports retailer

    [email protected]

    @garethunderhill

    Steven Sashen Columnist

    Creator of the Xero Shoe & sprinter

    [email protected]

    @sashen

    Steve Richards Reviewer

    Avid barefoot runner & member of the

    Wiltshire Barefoot Runners

    [email protected]

    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

    [email protected]

  • 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

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    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

    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 9

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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.

    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 1

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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!

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    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;

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    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.

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    7. Higdon J V, Frei B. Tea catechins and polyphenols:

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    8. Yang Y C, Lu F H, Wu J S, Wu C H, Chang C J.

    The protective effect of habitual tea consumption

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    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,

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    10. Dulloo A G, Duret C, Rohrer D, Girardier L, Mensi N,

    Fathi M, Chantre P, Vandermander J. Efficacy of a

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    (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

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    Shimotoyodome , Ichiro Tokimitsu , Tadashi Hase.

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    mice by stimulating lipid utilization during exercise,

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    13. Venables MC, Hulston CJ, Cox HR, Jeukendrup A.

    Green tea extract ingestion, fat oxidation, and

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    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-

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    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

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    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;

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    Mar; 29(5):509-15. doi: 10.1080/02640414.2010.541480.

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  • 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