Adam McGinnisFox Trot Runners, Inc.

Untying the Knot:Deciphering the run specialty jargon

Bones of the Foot

Neutral (Normal) PronationMost ideal for heel strike gaitStrike laterally, roll medially, toe offEven loading of metatarsals, arch absorbs

energy

Over PronationExtremely common, roughly 80%

Too much of a “good thing”Still benefit from energy absorption with excess

leg/ankle twistingCause of common injuries (IT-Band, P. Fasciitis, etc.)

Low arches/flat feet are common, not a rule

Underpronation (Supination) Very uncommon, roughly 5%

Strike laterally, uneven loading towards 5th metatarsalOpposite of overpronation

Instead of flimsy, foot is very rigidVery poor energy absorption and transfer

Tend to be “bow legged”

Neutral CushionedIt is what it saysNeutral pronators (Normal-High Arch)Little arch support, made for efficient

runners with no need for corrective posting

Moderate StabilityOver pronators (Low Arches- Flat Feet)Medial posting, dense foam 20-25% firmer

than midsoleFirmer than neutral cushioned

Heavier runners

Motion ControlRigid, stable, generally well cushioned

Very heavy over pronatorsHeavier Runners, older runners and

recovering from injury

Matching Foot with Shoe

Minimalist FootwearCloser to the ground, much less paddingLower “Drop” footwear

“Drop”- height difference from heel to toe10mm-12mm drop standard4mm-0mm drop in minimalist

Float or Feel?

Main DifferencesNo pronounced heal

Allows for more efficient running: Forefoot Strike

Body in natural stanceWider Toe Box

Allows feet to splayBuilds strength in feet

Feet do the work

Midfoot or Forefoot Strike“Natural” gait cycle does not include a heel

strikeFeet stay under the body instead of

overstriding

(Courtesy: Newton Running)

TransitioningDo it SLOWLY

Accessing different muscles10% of mileage

Rule of thumb: Start with a mileAllow time to transition, don’t get

discouraged

Starting Your Running Career Again, take it slow

“Too much, too soon” = InjuredHave a plan

Couch to 5K, Hal Higdon, Run/WalkStick to the plan!Strength TrainRESTNutrition: 10%/90%

Most Importantly….

Triathlon

What’s involved?

Swimming

Biking

Running

Training…

Distances and Local Races

Late May – Martinsburg – 200 Meter Swim, 9 Mile Bike, 5K Run

August – Canoe Creek – ½ Mile open water swim, 13 Mile Bike, 5K Run