|
Barefoot Running Exercises 
Barefoot running continues to be a headliner in the running world. Although this newsletter has done an article on barefoot running previously (See June 2010) this month's article will provide some suggestions on exercises to perform to transition to barefoot running. In order to transition to barefoot running it is crucial to take time working on foot musculature strengthening as well as increasing the durability of the connective tissue of the foot to reduce the possibility of injury. Barefoot running form varies considerably from shod running. The primary differences include: forefoot initial strike versus rear or midfoot; shortened step length; and higher step frequency. Transition to prolonged barefoot running should take about 8-12 weeks with the ability to run one mile around the 6 week point.
Exercises:
- Barefoot walking working up to 30 minutes
- Running form drills
- Forefoot to mid foot striking
- Increasing step frequency- 5-10% faster
- Decreasing step length
- Balance Drills - up to 30 seconds each
- Single leg balance
- Single leg balance on foam, pillow, sand, etc.
- Intrinsic foot muscle strengthening
- Sitting or standing - attempt to draw the ball of your foot inward toward the arch
  
Adapted from: Rothschild C. "Running Barefoot or in Minimalist Shoes: Evidence or Conjecture?" Strength and Conditioning Journal; Vol 24:3.
SPECIAL NOTE: Do you have a particular topic that you would like to see covered in a future Physical Therapy Points to Ponder article? If so, please email the topic suggestion to physical therapist and guest writer Dennis Eldridge: deldridge@psspt.com. Also, Learn more about Performance Physical Therapy and their services at
http://www.psspt.com/
|
Join us on National Trails Day for the 10th Anniversary of the R2R! An adventure in your own backyard! Register Now by clicking here. 50 mile relay - 50 mile ultra - 50k ultra - Marathon+(27.7 mile) run or walk - 1/2 marathon run or walk
|
Red Cabbage Red cabbage is low in calories, a good source of dietary fiber and a rich source of vitamins. It contains compounds found in plant foods with disease-fighting properties known, as polyphenols. Polyphenols may offer antioxidant, anti-inflammatory and anti-cancer benefits. One cup of raw red cabbage, provides 27 calories, 0 g of fat, 1 g of protein, 7 g of carbohydrates, 2 g of dietary fiber and 24 mg of sodium. Red cabbage is rich in vitamins, A, C and K, as well as the minerals potassium and manganese. Red cabbage, in addition to polyphenols, is rich in beta-carotene, which offers more antioxidant benefits. Remove the outer leaves then cut the inner head into chunks and rinse. You may slice, chop or shred this vegetable prior to cooking, but be aware that over-cooking vegetables destroys many of the vitamins and other beneficial compounds. To retain the most nutrients, it is best to eat raw or cook in a small amount of water. Light steaming is an effective cooking method.
About This Author
Leslie Funkhouser is a local wellness professional who has been working in the industry since 1993. She holds a Bachelor degree in Exercise Science and Nutrition from Central Washington University.
Side Note: Need help on improving your daily meals or to fine tune your diet for your next race contact Leslie at wellnessconcepts1@msn.com or more services at totalsportsweb.com.
|
Fleet Feet Bonney Lake
Store Hours
Mon - Fri: 10am - 7pm
Saturday: 10am - 6pm
Sunday: Noon - 5pm
|
50% off Nike Frees, Saucony Kinvaras, and Scott Shoes
While Supplies last
  
Features Socks! Buy 3 Get One FREE!
  Triathlon Wet Suit Rentals are BACK! Along with other triathlon necessities; goggles, tri suits, tri shorts & shirts, and nutrition. 
April Events 2012 - May 2nd
 No Excuse Walmart Walk @ 10am and 7pm. Walk is inside Bonney Lake Walmart. - May 4th - Packet Pick up for Tacoma City Half and Full Marathon @ Hotel Murano 12 to 8pm
- May 5th - Packet Pick up for Tacoma City Half and Full Marathon @ Hotel Murano
- May 6th - Tacoma City Half and Full Marathon (NO DAY OF REGISTRATION, CAN ONLY REGISTER AT THE EXPO)
- May 7th - Performance Physical Therapy - Q& A from 5:30 to 6:30pm. FREE Physical Therapy Consultation.
- May 12th - YWCA RUN LIKE A GIRL 5k click here to register
- May 17th Feeling in the Pink! An informational seminar about breast health for women and why the men in their life should care. FREE BREAKFAST 7:30 am to 9 am.
- May 19th - Auburn Petpalooza and Dog Fun Run Click here for more information
- May 21st -Performance Physical Therapy Q&A 5:30 to 6:30pm @ Fleet Feet! Free Physical Therapy Consultation.
- May 21st - Run Club Scott T2 Demo Run @ 6:30pm
- May 26th - Scott Trail Run with Coach JANNA! 8am carpool from the store contact janna@fleetfeetbonneylake.com
- May 28th - STORE WILL BE CLOSED ON MEMORIAL DAY!
Monday Nights - Monday Night Runs @ 6:30 pm. NOW STARTING AT FLEET FEET SPORTS BONNEY LAKE! All paces and abilities are encouraged to join; no one ever runs alone! We have also incorporated run/walk to the Monday Night Run.
See Fleet Feet's Online Calendar for additional information on these events and more. |
