The Barefoot Running Book - Jason Robillard [52]
I also studied foot anatomy as related to stance and gait. When a heel is elevated the arch of the foot destabilizes and a domino effect of compensations occur. When a heel is elevated the large toe cannot stabilize the arch in the designed way and the 5th metatarsal, another key stability structure, is lifted off the ground.
Through application of these principles, I have continued to run marathons in under 2:35. Finished 2:34 In the 2010 Boston Marathon to make it 22 of last 24 years with a time under this mark (missed during my medical intern year and in 2009 when I ran 2:37). In my 40th year I won the Air Force Marathon outright in 2:31, have won 2 Master’s Division Marine Corps Marathons, and 3 successful 50-milers at the highly competitive JFK 50-Mile Run (16th place in 2007 and 11th place and first Master in 2008, and 21st place in 2010). Could not imagine lining up for the ultra distances without the secret weapon of ChiRunning in the tool kit. I am running now in a magical feeling by putting my foot down, leaning slightly in controlled fall, and just picking my foot off the ground. No stress, bending, or pain in the large toe joint.
As a physician seeking to find new, innovative ways to treat injury, the Chi Running method cried out for study. The first step was surveying the users for results and comments. In late 2007 Danny Dreyer sent 25,000 email surveys with a 10% response. This is good in the world of survey research. The results showed dramatic decreases of injury and effort, and a quick learning curve. The part which really convinced me to continue to validate this method was the over 1000 comments, many of which were nothing short of life-changing testimonials to ChiRunning. We followed this with a small prospective pilot study in 2008 and even in a small group with a brief intervention found that folks can learn form and reduce effort. My wife is a researcher and she told me once, “The plural of anecdote is not fact.” So we are continuing to pursue studies for more proof of principle.
Now that I’d discovered better movement and was trying to answer if others could do the same, the natural evolution was the intriguing question of whether footwear matters. At the time I was running for Brooks and had great conversations with designer Trip Allen. Trip also believed that shoes with heels were an impediment to better mechanics and had prototype designs with no heel lift. He advised me to cut off the heel part of my Brooks Burn—his original design had no heel lift. This shoe felt great and I completed marathons and 2 JFK 50-Mile runs in the shoe with the hack-sawed heel. Jay Dicharry encourages the use of a rigid turf toe plate under the large toe joint for protection. This helped the toe but I lost some of the natural feel for the road and trail.
The beauty of focusing on form is that we all continue to improve, sometimes in small steps and often in leaps. None of us are close to perfect. We dream of one day running on water. Form improvements and complementary footwear have given me running longevity, made it easier and painless, and has given me confidence I can run forever into the retirement home.
A concluding statement from the Exercise Physiology gurus at the Science of Sport (http://www.sportscientists.com/2010_03_01_archive.html) ties all this together. On making the observation that “natural” running form may now indeed be landing on the heels, perhaps by the influence of soft-cushioned heels, they state:
“ … I believe the natural way to run is the unadjusted one, but the best way to run is the modified natural form. And of course, equipment will influence this.”
“Natural Running” is applied physics and biomechanics that you can apply to your benefit. No pain … no gain—a thing of the past. No pain….thank you—the natural way.
Mark Cucuzzella MD, FAAFP
Associate Professor of Family Medicine West Virginia University Lt. Col. US Air Force Reserves
Race Director Freedom’s Run—An Event for Health and Heritage