October 2011

Last month we looked at the safety of barefoot running techniques (running in minimalist shoes) vs. traditional shoes. If you are considering this transition from traditional running techniques, understand that you are transitioning from a heel strike landing to a forefoot or midfoot landing. It often takes a significant amount of time and work to train your body for this transition. Along with learning a new biomechanical style, you need stronger foot and calf muscles. The information provided in this blog entry is for informational and educational purposes only and is not a substitute for advice from a physician, physical therapist, or coach. Consult a knowledgeable healthcare provider before implementing any exercise program. 

The Golden Rule: Low and slow/don't overdo it.   As a heel strike runner, be prepared for a lot of work to switch to forefoot striking. You are learning a new skill.

With the availability of minimalist shoes, true barefoot running is discouraged due to the lack of skin protection.  Learn your tolerance and technique of forefoot striking by beginning with short periods on a smooth, hard surface.  Use a minimalist shoe to get the proper physical adaptations in the foot and calf.

Strive for a gentle, relaxed soft landing . This is usually on the ball of your foot. After you make contact, allow your heel to gradually go to the ground (this is where the significantly different loading to the foot/calf muscles occurs). This action is similar to the landing from a jumping action, but you don't have to excessively dorsiflex. You are still landing with approximately three times your body weight as in traditional heel strike landing, but using different muscle patterns to absorb the shock.

Shorten your stride : Too long of a stride with forefoot or midfoot striking increases stress to your arch, Achilles tendon, and calf muscles. Listen to your body; it will tell you if you are landing too hard.

Forefoot striking requires significantly more muscle strength in your feet and calf muscles. In the beginning, even 5-10 minutes will create soreness/tightness in the foot and calf muscles. This resolves with progressive training.

Reduce your distance and build up slowly! Week 1, run no more than a quarter to 1 mile every other day. Never run two days in a row for the first month. The main reason for lasting pain or injury is too high of volume stress for the new muscle demands.  As a guide, increase distance by no more than 10 percent per week. Rest an extra day if you experience bone/joint pain.

If you are used to a higher distance volume, supplement forefoot striking with traditional running style/shoes. Over time, gradually increase the percentage of forefoot striking and reduce your percentage of traditional running. Continue to use the 10 percent increase per week guideline.

To heal and get stronger, employ daily hamstring and calf stretching. Deep massage also may help. If you develop lasting pain, reconsider your training program.

Using these guidelines should give you a safe and effective plan for your transition. Remember, this new style is an option—not a necessity.  Enjoy.

Ross Querry, Ph.D. is a member of the Viverae Medical Advisory Board and special contributor to the Viverae Health Network blog. Viverae is a leading national provider of  comprehensive corporate health and wellness programs. . 

Seventy-four percent of employer-based health care plans now include health management solutions. A properly implemented workplace wellness program can increase productivity and minimize healthcare expenditures. The most successful program, however, probably won’t be the one that saves you the most money up front. Here’s why:

• Integrated solution or outsourced bundle? When your provider gives you a truly integrated health management package, you’ll see results and have access to the organized data that allow you to keep track of those results. If your provider outsources various services to a range of contractors, the result can be a tangle of facts and paper work, increasing the chance that your employees will fall through the cracks. Outsourced bundles are often less expensive up-front but can be more costly in the long run, because they have lower success rates, more quality-control issues, and chronic organizational problems.

• Single-service provider or comprehensive health management provider? Providers of wellness programs can be single-service or comprehensive. Simple, single-service providers often offer one diet or fitness program. Some complex providers have the capability to offer integrated health management solutions that package services from biometric screenings and health coaching, to physicals, fitness programs, and nutrition consulting. Multifaceted, comprehensive health management solutions can be more expensive early on, but can noticeably increase employee health and productivity, building a healthier bottom line over time.

• Open book or “black box?” In a “black box” situation, inputs go in and outputs come out, but interested parties have no way to assess what goes on inside the “black box.” If your wellness provider has no measures in place to help assess the effectiveness of their program, you won’t be able to determine your return on investment (ROI). If your provider is truly comprehensive, they’ll show you up-front how they measure success. An effective program will have measures in place to help you map your progress and savings, ensuring healthy employees and a healthy bottom line.

• Engaged relationships or disengaged “number management?” A wellness provider who keeps its services in-house builds long-term relationships with your employees. Employees will connect with one health specialist or clinician who knows your employee’s history, needs, and desires. These relationships are the key to successful health management. When services are outsourced to multiple providers, your employee is more likely to become a number on a chart. Employees in these situations tend to feel disenfranchised and uncertain, a key indicator that your health and wellness solutions aren’t working.

• Low price or low cost? A low-cost solution may draw your attention as you begin to shop around. Be careful! Some providers offer a low price up-front but hide fees in the fine print. Others may outsource their options or have shoddy organization, asking a lower price but keeping you from reaching your health potential. “Deals” like these may be low price up front but contain significant costs for you in the long run, preventing you from attaining a truly healthy bottom line.

Asking your potential provider what operations are performed in-house and which are outsourced will tell you a great deal about that provider: whether they offer truly comprehensive services, whether they operate as an open book, whether they focus on building relationships, and whether they focus on low price or low long-term cost.

Viverae is a national, comprehensive provider of health management and wellness solutions.  To learn how Viverae can impact the health of your organization visit Viverae.com.