Foot strike and running injuries

Several years ago, I started getting back into running. I have been running (somewhat competitively) since I was about 12, but after leaving my college cross-country team, I didn’t really run much for fun. When I began to increase my miles, I was worried about knee and ankle injuries I’d had before.

I heard anecdotes about other runners changing their form and reducing injuries so thought it was worth a try. I shortened my stride, increased my cadence and started landing more on the ball of my foot. It felt funny and my calves screamed. My thinking was that I was transferring the impact force from my knees to my calves. My sister-in-law is a physical therapist so when I cornered her at Thanksgiving, I asked what she thought about it. “Well, that could be what’s happening, but there’s not much research on the topic currently.” I’m pretty sure that was her kind way of say “Wow, your family has so many crackpot ideas about health and biomechanics, I don’t know where to start, but keep doing it if it makes you happy”

Since making the switch, I haven’t had any real issues with injuries related to running. A few niggles here or there, some road rash from falling and a broken rib which slowed my running, but so far, no ankle or knee issues.

I was content just knowing that forefoot running was working for me. If new runners asked, I’d mention that I made the change and that it seemed to be helping with injuries. I’d also discussed it with my dad who is the other family member throwing biomechanical questions at my sister-in-law. Then last week, I stumbled on a study (PDF) about running foot-strike and injury rates.

In terms of the general category of repetitive stress injuries, the pooled sample of RFS (rear foot strike) runners was 2.6 times more likely to have mild injuries and 2.4 times more likely to have moderate injuries. When moderate and severe injuries are pooled, RFS runners had an overall injury rate that was nearly twofold higher than what FFS (fore foot strike) runners had (P = 0.04).

This study is a few years old now and I’m sure there will be more research on both sides of the argument in the next few years, but it’s exciting to see some research backing up what seems to be holding true for me. Plus it will give me something fun to discuss at the next family gathering. šŸ™‚

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Pacific Brewing and Malting

Boise Brew Minute (episode 63) – Bethany at Pacific Brewing and Malting in Tacoma, WA walks us through the malting process to help us understand the importance of enzymes in brewing, especially when brewing with grains other than barley. Also briefly discuss the different aspects of the kilning and roasting process.

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Bear Island Brewing

Boise Brew Minute (episode 62) – Beth at Bear Island Brewing talks about hops. We discuss the history of hops, the importance of hops in beer for balancing the malt flavors and why they were first used in beer several centuries ago. Finally we talked about Triple Tater, a new beer Bear Island is releasing on New Year’s for the Idaho Potato Drop.

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Wingman Brewers

Boise Brew Minute (episode 61) – Becca at Wingman Brewers in Tacoma talks about kettle souring and how it differs from barrel souring. We also discuss how they use kettle souring to give flavor to their recent Cranberry Sour Ale.

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Things to do in Jeddah

Before traveling to any city it’s a good idea to look it up on the web to see what cultural icons, places of beauty or other must-see sights are on offer. So like a good traveler I looked up Jeddah before arriving. Many cities around the world have TripAdvisor lists of the top things to do while visiting and Jeddah was no exception. Unfortunately, when I checked the list, three of the top 10 are malls. Not sure how you feel about malls but, for me, they definitely fall under the category of things I wish the US had never exported to the rest of the world. So clearly I had no interest in visiting those.

The next site that jumped out at me was a huge bike sculpture. Some of the reviews were underwhelming, such as “Just a big bike in the middle of busy road.” and “This is nothing special a bicycle in the middle. You will see when you go past driving. No need to stop.” That was a little disheartening, but it was close enough to my hotel to try to find it on one of my runs. Unfortunately, I got a little turned around and missed it. After reading more of the reviews, I decided it probably wasn’t worth going back for.

Another one of the sites is the World’s Tallest Unsupported Flagpole. So… it’s basically a stick in the ground? I had to read the reviews to find out how a flagpole becomes one of the must-see sites in a city of several million people. The first review that jumped out at me was “It’s a really big flag! That’s it!” I guess they really like things to be big in Jeddah. Many of the others explained that the flagpole is part of the gateway to Mecca and Medina which has religious significance. I can understand that, but the flagpole ranks several places higher than the gateway itself which seems odd. By far the best comment however was “You can see it while you riding your cat.” I’m disappointed to say I never saw anyone in Jeddah riding their cat.

The first of the top ten sites that I did get a chance to see was King’s Fountain, the world’s tallest jet fountain. I admit the same argument could be made about a tall stream of water as a tall flagpole or large bike, but somehow in my mind, this is cooler. I didn’t get a chance to hangout and watch it. Like many of the landmarks in Jeddah, you get a nice view of it from the car (or cat) driving by. With more time, I would like to have watched it for a while.

The highlight of my leisure time in Jeddah was Fakieh Aquarium (currently number four on the top ten list). Being right on the Red Sea, the staff at the aquarium try hard to strengthen the connection between the people of Jeddah and marine environment around them. It was amazing to see the variety of life they had on display. It was equally amazing to see the excitement of the school group that was there for a field trip. The excitement echoed down the hall ways.

There were large tanks and small with everything from banded coral shrimp to sharks. Although the students visiting were most excited about the large sharks and rays, I was most excited about the sea horses and sea dragons they had. These small, seemingly delicate creates are so ornate that they don’t swim very fast. On a reef, they seem likely to be prey to anything that wants an easy meal, yet they continue to seaDragonsurvive. I’ve only seem them in the wild once and when we spotted one, I spent most of my air floating near it, just watching.

The other creature at the aquarium that I could sit and watch for hours was the jellyfish. There’s something mesmerizing about their simple movements and hunting technique. I’ve noticed more aquariums starting to have jellyfish displays and each one catches my attention.

Overall, I felt like I missed some part of authentic Jeddah. I never found a bustling market or people excited about the local food culture. Other than coffee/hookah bars and ice cream shops, I didn’t see people hanging out, enjoying each others company in the evenings. This seems like such a universal habit that I assume it was happening somewhere, but clearly not where I was. Perhaps next time I visit I’ll have a little more time and be able to find just such a place… If I don’t spend the whole time watching the jellyfish or riding my cat.

Jelly2

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Edge Brewing

Boise Brew Minute (episode 60) – We go to Edge to welcome Kerry back to brewing with a discussion about barrel aged beers. We talk about what flavors different microorganisms bring to the beer and how occasionally a beer will change style during fermentation due to circumstances beyond a brewer’s control.

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Tioga-Sequoia Brewing

Boise Brew Minute (episode 59) – Kevin at Tioga-Sequoia Brewing in Fresno, California, talks about the mashing process, the “brewers’ window” and how grain starches get turned into sugar for the yeast. We also discuss how different mash temperatures impacts the flavor of beers at Tioga-Sequoia.

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Payette Brewing

Boise Brew Minute (episode 58) – Ian at Payette Brewing talks about getting extra color, flavor and alcohol into the big beers being released for Black Friday. We also discuss BJCP, the Beer Judging Certification Program, which lists the main styles and substyles of beer. Anyone can get certified as a beer judge and the best get invited to judge events around the world.

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Haff Brewing

Boise Brew Minute (episode 57) – Brian at Haff Brewing discusses hop utilization or how efficiently the bitterness is extracted from the hops during the boil. We also chat about how recipes must change when transitioning from home brew to commercial brewing to compensate for improved hop utilization.

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County Line Brewing

Boise Brew Minute (episode 56) – Zack at County Line Brewing talks about fruit beers, specifically their Raspberry Brown ale. The berries are local and are in the fermenter within 90 minutes of being picked. Putting the berries directly in the beer is a different approach than we heard about a few weeks ago at Hi-Fi Brewing where they use tinctures. Zack explains why they opted to go this route.

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