Set Higher Standards by YogiRavi

Image via Wikipedia

As I ramp up my own running mileage, I’m becoming more aware of the importance of running bio-mechanics and overall efficiency. A little extra weight or unneeded movement adds up when you are running 20-30+ miles at a stretch.

An article, The Perfect Stride, at The New Yorker profiles the obsessive efforts of distance running Alberto Salazar in training his elite runners as part of Nike’s staff.

His focus on fore and mid-foot strike, faster turnover and lightly touching the ground with the feet are all things that start to come naturally with barefoot or minimalist running. I’m surprised the article didn’t say anything about footwear and the impact on stride and bio-mechanics. That could be one of the easiest ways to educate the body on how to run better vs doing lots of drills and having to focus on how your legs are moving and feet are landing all the time.

I’m trying to improve my running stride, and become more of a mid to fore-foot striker as opposed to a heel striker. I run in Vibram FiveFingers every now and then, but since I’m training for another Ironman next year, and my first ultra-marathon in December, I also run in “normal” running shoes for most of my miles. I worry about putting too much load on my feet training in just the Vibram’s.

While running today in my normal shoes (Mizuno Waverider’s) I made a conscious effort to improve and focus on my stride. After watching a series of videos, including this clinic by Terra Plana and some videos by Newton running shoes on Youtube, I’ve decided that regardless of the shoe that I wear, I can be in control of my form if I pay more attention to it. It will take some adaptation time before it becomes second nature. I haven’t purchased Newton’s yet, but here is a good video on some running form basics (ignore the marketing pitch and cheesy music!):

I focused on the following while running today:

• Taking shorter strides (I’d estimate about 30% shorter)
• Having a faster turnover of my legs (at least 30-50% faster)
• Touching down lightly on my forefoot with each step
• Landing with most of my weight/load on my mid-foot (after the forefoot hits)
• Using more of my core and hips to move me forward as opposed to calves/legs
• Gazing forward (about 20 yards)
• Relaxing my shoulders and pulling them back a little (so my chest is open and not hunched)
• Slight tuck of the tailbone
• Slight lead forward at the hips (very subtle)

This seems like a lot to keep track of, but it was very simple. It took some mindfulness, but I noticed a big difference. My feet were more tired than normal and I think in general it took more energy to run like this, but I’m assuming this is just adaptation at work. Once I get all the little muscles in my feet working properly and the posture becomes more natural, I’m hoping that the effort should become more effortless.

Terra Plana has a great little video showing the difference between a heel-striking running technique and more of a fore/mid-foot technique that happens naturally when one is barefoot or wearing minimalist running shoes. They also have technique drills that you can use to train your body to run more naturally. I use Vibram FiveFingers but am considering trying the Terra Plana varieties for everyday wear.

I took this photo of one of the amazing waterfalls on the way to Lake Serene, I adjusted the exposure on my Nikon D60 SLR to capture the silky smooth nature of the water rushing over this granite slab.

I went on what turnout out to be an incredible hike yesterday, though at times I felt pretty miserable. I headed to Lake Serene, a wonderful hike in the Cascade Mountains about 90 minutes from Seattle. Just drive east on Rt 2 towards Steven’s Pass. Head 7 miles past the hamlet of Gold Bar and turn right on Mt Index Rd (a well-maintained dirt road) and you’ll come to the trail-head.

It is a 7-8 mile hike round-trip, with the first part fairly flat to rolling along small rises in the hills. You’ll cross streams (great fun!) with an optional spur taking you to Bridle Falls (a 1 mile round-trip hike straight up the side of the mountain!). The final 2 miles to Lake Serene are a steady and steep climb, all the way to an epic looking alpine lake. On a nice day you can see the 3000 foot granite cliffs rising from the far side of the lake like an ancient amphitheater. It is totally surreal! Here is a photo panorama I took last year on a clear day:

Photo panorama composed from 10 individual pics of Lake Serene on clear day last year.

Yesterday however, the weather did not cooperate. It was very cold at the start (40 degrees) and the rain began to pick up from a mist to a steady downpour. My supposedly rain-proof coat gave up and quickly became soaked through all the way! My pants were pretty useless too, so I zipped off the bottom portion and just hiked in shorts (people looked at me like I was crazy!). In fact, I resolved to hike “barefoot” using my Vibram’s, and everyone I passed on the trail asked me about them. It was pretty funny since most people were wearing intense hiking gear, with gaiters, poles, and full water-proof regalia…and here I was with a small day-pack, no shoes and shorts!

I did this entire hike in my Vibram Five-Fingers, felt like I was walking barefoot! Yes, I got tons of questions from other hikers on the trail .

The trail was full of large puddles and at times was flowing with running water. After a few hundred yards I stopped trying to step around the puddles and just tramped right through them. These Vibram’s are meant for walking through streams while kayaking, and work incredibly well. Over time my feet have gotten used to the rocks and roots, and I only winced a few times when I stepped on something sharp poking through. I relished the chance to dunk my legs in streams mid-calf while other hiker tentatively tip-toed across rocks trying not to get their shoes wet! The sense of absolutely freedom that comes from just going right through mud, water and not worrying about the conditions is so amazingly cool.

Self-portrait!

I eventually made it to the summit, where the weather was much colder, the streams were frigid and it actually was snowing! My feet were cold but surprisingly not as cold as I thought. In fact, my hands were far colder than my toes!!!! I eventually reached Lake Serene, and this time, instead of seeing an epic amphitheater fit for the gods, was greeted by a misty fog-drenched lake, half-covered with snow. The granite columns were invisible. My arrival was also welcomed by the sound of periodic “ka-booms” in the far distance, followed by low-rumbles that grew to deafening roars. Indeed, avalanches on the far side of the lake were happening every few minutes! I could hear the rush of the snow, but due to the fog could not see a thing. It’s neat how when one of our senses gets cut off, the others are so much more in tune. Luckily, my position at the water’s edge surrounded by flat earth and large trees made me very safe from direct hit by an avalanche.

Lake Serene this time around, covered in snow with the sound of avalanches rumbling through the natural amphitheater every few minutes!

On my way down from the lake, I began to get colder and ridiculously hungry. I had plenty of food and water with me, but due to the cold, was hesitant to take a break and eat like I should have. As I descended the mountain, I was laser focused on the trail right in front of me. I wasn’t looking around. I was day-dreaming and not very present. I was out in this pristine wilderness but not soaking it in, I was in my own bubble. I might as well have been in a shopping mall or lounging in my apartment, I was that oblivious.

Suddenly, I turned a corner in the trail and came to a small vantage point. I was still laser-focused on the muddiness of the trail ahead, not enjoying the environment. This lovely woman was standing just aside from the trail and greeted me with a big smile. It was enough to get me to stop for a moment. She said a few words and seemed incredibly relaxed and enjoying the moment. I just stood there, still feeling cold, hungry and staring at my mud-soaked feet.

Suddenly, I saw her zip open her back and pull something out. It was a camera! She turned to one side and pointed across the valley, saying “check that out.” Turning my gaze I saw an epic waterfall, one of the biggest I’ve seen in a long time, pouring off the top of the mountain, spraying mist everywhere. In this instant I went from feeling cold and anxious to feeling totally calm and happy. A small shift in my vision made all the distance. I pulled out me own camera to capture the moment (check it out below….).

A small in vision led me to notice this amazing vantage of a roaring waterfall! The picture really doesn't do it justice. It's spectacular.

In the end, the hike was remarkable. I didn’t get the view of Lake Serene that I hoped for, but a small shift in my vision allowed me to see the bigger scenery that was there, and come away with a pleasant experience despite the conditions! If such a small shift in focus could have such a profound affect on a single walk in the woods, imagine how we can use such small shifts in our vision to make every day amazing!

Using Jedi mind power to support a fallen tree!

There is beauty all around, we just need to stop and notice.

The Vibram FiveFinger Classic (left) vs Sprint (right). For running, the Sprint's win hands down!

You all know by now if you read this blog or follow me on twitter that my new favorite hobby is barefoot running. I can’t explain how much fun it is. You just need to go out and try it! While I was in Portland this weekend I hit up REI to see if they had any good sale items. I saw that they had Vibram’s FiveFinger Sprint’s in stock (I previously used the Classic’s) and tried them on.

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Hi there…I just wrote another blog post with some additional techniques for taking your physical endurance to the next level. Check it out here.

For the past three weeks I have been applying a technique that has had more impact of my physical, emotional and spiritual well-being than any other product, system or technique I have tried out in recent memory. It is incredibly simple. It is free. It doesn’t require any props or accoutrement’s. It doesn’t disturb or distract anybody. You can do it while doing other things. You don’t need any special abilities to start doing it. You don’t even need instructions. Oh, and did I mention it’s free?

In my own experience, this technique has had a profound effect on my quality of life. My endurance throughout the day has skyrocketed. I rarely become stressed, and when I do, it seems to pass over me like a gentle breeze. My ability to focus on things that are important to me has increased significantly. I am less easily distracted. Do the benefits really match the claims by the title of this post? Yes.

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