When you think of your running shoes, what comes to mind?  Are they the only pair of shoes you can ever run in?  Do you feel like you could never switch to another pair?  Do you rely on them to prevent injury?  Or are they more of a comfortable tool and protective "surface" to run on instead of running barefoot?

This last perspective is how I prefer to think of running shoes and what I recommend to those seeking my services and advice.  No matter what shoes work for you, I like to think of it as running on top of your shoes and just using the shoes essentially as a protective piece of gear for your feet.  This is different than shoe choice which is its own topic for another time.  Regardless of what shoes work for you, how you think of them could influence performance and injury.

Based on the premise that running is a normal and expected human activity, it is fair to assume that the physical requirements for running are built into our system and not reliant upon external aids like running shoes.  For the vast majority of us, there should be a confidence that the fundamental and necessary skill set resides within us before lacing up.  This touches on the idea that running is a skill that needs to be practiced, which is a topic I discuss here.  Mastering and practicing your skill is a better way to set yourself up for success rather than counting on your shoes to make up for any limitations.

This is especially true when you think about the construction of shoes anyway.  If you are able to twist/compress/stretch your shoes just with your hands, think about what happens every step when you land on the ground.  There is 1.5-3x your body weight stressing that shoe every step just on flat ground so the expectation that shoes can change or improve upon the movement patterns and biomechanics required to run is a bold expectation.  Do they influence movement?  Absolutely.  But enough to change flaws in the system?  That's asking a lot.

So depending on how you think about and what you expect from your running shoes has the potential to lead you down different paths.  On one hand, reliance on your shoes could result in you trying to solve problems that may be addressed in better, more effective ways.  You might be barking up the wrong tree counting on shoes to be the answer which could leave you with more injuries and shortchanging your performance.  (It could also be an expensive proposition if you feel the need to change your shoes frequently or are trying to find the "perfect" shoe.)  On the other hand, it can be very liberating thinking of your shoes as a protective surface that you run on top of.  You can be more critical and thoughtful in your training allowing you to work out any kinks in your system first so that the shoes you have on isn't as big of a deal.  That way, you can have the confidence in your running ability and your shoes help you reach your goals but aren't the reason you reach your goals.

Knowledge = Power; Share The Power:

Having come across yet another article and research study highlighting the meteoric rise of injury rates with young athletes specializing in one sport, it got me thinking about what many of us older (and not necessarily wiser) adults do on a regular basis, especially us runners.  How many of us actually get out of our comfort zone of running regardless of speed or interval/distance?  How many of us actually mix it up on a regular basis?  Oftentimes, we fall into that specialization category at some point or another much like young athletes these days, and understandably so given our schedules.  It is no surprise then that running related injuries are so common.

With winter fast approaching, it is a perfect time in the northeast to break the habit of specialization temporarily, and consistently get out of your comfort zone so that you can come back stronger and reduce the likelihood of injury during the busier months of training and racing.  It is your chance to build whole body robustness and resiliency as you can explore other movement patterns besides running straight ahead.  This idea is especially important because running isn't just a single plane activity.  While the majority of movement is forward obviously, there is a lot going on side-to-side and with rotation, mainly in terms of stabilization.  This is where getting out of your comfort zone really pays dividends as you can challenge all 3 planes of movement resulting in improved running efficiency and, more often than not, fewer injuries.

Some ideas for the winter:

1. Drill work.  Think form and technique and reinforcing the skills required for an efficient running gait.  Regardless of your individual style, there are certain foundational skills worth mastering to improve performance which doubles as a countermeasure to many common running related injuries like tendinitis and stress syndromes.  A great resource for guidance and ideas is Chris Johnson as he is constantly posting excellent videos related to this very topic.  To be perfectly honest, this is a great adjunct to training regimens year round anyway.

2. Strength Training.  Like drill work, this is also highly encouraged to incorporate into your training routine on a regular basis as there is no downside to strength.  However, during the off season of winter, different goals can be addressed and different training strategies can be used.  It is a great time to train more as a total athlete working on some areas that might be missed during the busier seasons and stress total strength in all planes of movement.  Variations of multi-joint exercises like dead lifts, squats, pulls and presses along with unilateral versions is a way to help balance and bulletproof your body for the demands of running.  For inspiration, ideas and intelligent programming,  check out Ben Bruno's YouTube channel.  You will not be disappointed.

3. Cross Country Skiiing.  I've not come across a more challenging total body activity, except for rowing possibly, than cross country skiing.  You don't have a choice but to use every part of your body which makes for a highly efficient exercise.  Both styles of cross country skiing, skate and classic, are demanding but skate can be particularly advantageous since you spend more time in multiple planes of movement working different muscle groups than the straight ahead style of classic.  It's also faster and more enjoyable in my opinion.  The Shawangunk Nordic Ski Association is a great resource to keep you up to date on all of the trails and conditions locally.

4. Snowshoeing/Winter Hiking.  Whether or not there's snow, getting out on some of the trails and high peaks around here, especially in the Catskills, is an excellent workout.  There is plenty of variation and level of difficulty making it accessible for all skill levels.  Hop on some single track to add another element of difficulty and to improve your technical proficiency on some of the gnarly terrain.  Add snow to the mix and then you can throw on a pair of snowshoes making for a completely different challenge and experience.

5. Swimming.  For those that want to stay inside, swimming is always an excellent alternative (or so I'm told since I'm still in a perpetual learning phase).  Like cross country skiing, this is another total body activity that will engage different muscle groups than running does allowing you to be more of a complete athlete who happens to run instead of only a runner.

Winter doesn't have to be a true off season and you can break the cycle of specialization.  It can be the perfect time to make gains in a variety of ways that can work in your favor come springtime when you're logging your miles again.  So get out of your comfort zone and reap the game changing rewards of improved performance and fewer injuries this year!

Knowledge = Power; Share The Power:

In three short days, the Rock & Snow Bridge 2 Bridge 5 Miler put on by the Shawangunk Runners to benefit the Mohonk Preserve will kick off the 2015 racing season in the 'Gunks.  This is the same race for those that have run it in August in the recent past.  So far the forecast is looking about as good as possible for a Saturday morning in April: partly cloudy skies with temps in the high 40's/low 50's by race time most likely.  Compared to August, racers will get to enjoy the early signs of spring along the trails and a couple of rushing streams (bridges provided) from this winter's snowmelt instead of the mountain in full bloom.

For those unfamiliar with the course, it is a pretty simple course.  (Disclaimer: I do not run with a GPS so nothing will be exact but you can expect my estimations to be pretty close.)  It is an out and back with a short loop just about halfway through.  The first 2-2.25 miles are relatively flat with changes in elevation in the 1-3% range on carriage roads traversing the two bridges that give the race its name.  You'll hit the first bridge just over 1 mile in and the second bridge is close to the 2 mile mark.  Other than some leaves and small branches, conditions are very good.  There was a little bit of ice leading up to the first bridge on the way out but this will probably be gone by race day.  When you get to the loop section, there is a sharp left turn that begins a short hill (less than a quarter of a mile) on a less traveled trail.  About halfway up, there was another small patch of ice but chances are good that this will be gone over the next few days too.  After the short hill, it'll flatten out before making another left turn to make your way downhill back to the original carriage road.  The loop is close to half a mile and conditions are a little mushy in parts, especially on the downhill section so you'll want to be aware of your footing.  There were also more tree branches down and one tree to climb over so be prepared for that as well in case it is not removed before the race.  After the loop, you'll make a right turn onto the carriage road again and you'll have a little over 2 miles back over the bridges and to the finish line which is a short extension beyond the starting line.  When you pass the starting line, it is a little less than half a mile downhill to the finish...a good place to catch up to anyone in front of you!

Overall the conditions will be pretty good for the course and there is definitely no need for any special footwear.  It should be a fun, flat and fast course and is perfect for all skill levels!

For more information, you can head over to the event page and if there are still spots available, you can register as well!  I'll see you out on the course!

Knowledge = Power; Share The Power:

I have been running with relative consistency for the last 17+ years, a little over half of my trips around the sun, but it is fairly recently that I started asking myself this question: Do I ever practice how I run?  To me, it is something routine and, dare I say, "natural" at this point in time but this question really struck me a few years ago after running a track workout and noticing all of the different "styles" of other recreational runners.  Quite honestly, I am not sure how so many of them appeared to be running pain free with their unique versions.  My answer back then was essentially 'no' but after so many years of running, I knew my typical style at the time and that I was symmetrical for the most part.  Thankfully I had dealt with few injuries as well so I never really felt the need to analyze and practice my running technique and skill.

Now that I have had several years to ponder this question and work with many injured runners, I am fully convinced that running is a modern day skill requiring practice and is not as "natural" of a movement pattern as it used to be when humans were running in the savannas of Africa.  We all grow up running (and are usually told to stop running in the house!) but add modern lifestyles to the equation and most of us stop running consistently so that motor pattern is not repeatedly reinforced.  Take into account a plethora of other factors like strength, balance, everyday shoe choices, genetics, work requirements, mode of transportation, training schedules, etc. and performance of that motor pattern can, and most likely, will change over time.  This is not unique to running.  Take any skill, swimming, hitting a baseball, or shooting a basketball just to name a few, and I think we can all agree that the same holds true.  Mindful repetition and practice of a skill dramatically improves the consistency and performance of that skill so why would it be any different for running?  I highlight 'mindful' because repetition itself does not necessarily mean that someone is actively engaged in practicing a given skill.  In the case of running, anyone can go run mile after mile without actually practicing.

This becomes a potential issue when you start talking about injuries.  It is commonly reported that 80% of runners in a year will sustain an injury.  My question now is how many of those injured runners actually practiced how they ran?  I believe that the majority would say no.  That being said, I cannot assume that that is the primary factor in each of those cases but I would have to argue that it is a significant factor for many runners.  Running has become a modern day skill and should be treated as such.  Introduce the idea of practicing it  in a mindful manner and I believe that the percentage of injured runners would drop and performance would improve.

So if you ask me the same question today, my answer is most definitely yes!  Mindful practice of how I run along with the rest of my training has corresponded to 2+ years of being injury free and a steady improvement in performance.  Granted, I am only an experiment of one and correlation does not equal causation but I do not think it to be coincidence that practicing how I run and not simply running a lot has led to successful and injury free running!  Now I pose the same question to you:

Knowledge = Power; Share The Power:

Five days from now on November 9th at 11am, the gun will go off in the Shawangunk Mountains to start one of the most picturesque races you can find in the Mid Hudson Valley: the After The Leaves Have Fallen Josh Feldt Memorial Half Marathon (formerly 20k) organized by the Shawangunk Runners.  The competitors will traverse many of the spectacular carriage trails throughout Minnewaska State Park with highlights including Lake Minnewaska, Lake Awosting and Castle Point which offers incredible views of the Hudson Valley.  It is easily one of my favorite races to compete in and a great challenge to complete before winter gets under way. 

As of now, the forecast is calling for chilly temps in the high 40s to low 50s most likely with some clouds since there is a chance of showers later in the day.  Having spent so much time at Minnewaska one piece of advice I can offer is that there is definitely a microclimate up in the mountains so do not be surprised if that forecast changes a bit once you get up there.  You may want to have a couple of wardrobe options depending on what the weather turns out to be at 11am.  At least it does not look like we will get the wintry mix that we experienced last year.

And now for the course preview.  Take note that the course has changed, mainly at the beginning and end, compared to the 20k course.  Disclaimer: I do not have a GPS watch so the mile estimates are close but not exact.  Here is a link to a map of the park to follow along.

This year the race will start near the upper parking lot at Lake Minnewaska as usual and will head out clockwise around the lake to the large picnic area, roughly half a mile before looping back past the starting area.  This first mile will have a relatively short hill up toward the picnic area and then it will obviously be down back to the starting area.  From there you will go downhill and make a right onto the Upper Awosting Trail (green blaze).  This will take you about 3 miles to Lake Awosting on a gradual but steady incline with a handful of flatter and downhill sections to catch your breath.  When you reach Lake Awosting, you will turn right to circumnavigate the lake counterclockwise (black blaze) which is another 3 miles.  There are a couple of rollers around the lake but this is a good place to cruise saving some energy for Castle Point.  You will also want to pay attention to your footing as this will be the most technical part of the course since it is a less traveled trail compared to the others and has a fair amount of leaves and pine needles.  Right now there are only a couple of wet/muddy spots mostly after you get around the lake near the "beach" area.  This could change with some rain expected to come later this week.  Leaving the lake, you'll be begin a gradual ascent to the Castle Point trail (blue blaze).  It will be a right turn when you reach the Castle Point trail and this will be the hardest section of the course.  From here it is about 1.25 to 1.5 miles uphill to Castle Point with the latter half being more steep than the initial climb.  Enjoy the views, grab some water and then reward yourself with about 3 miles of downhill running with a few speed bumps mixed in.  It is a gentle downhill most of the time so you can really take advantage of this and make up some ground without worrying about taking a pounding.  This will connect you back to the Lake Minnewaska trail (red blaze) which you will make a right to go around the lake counterclockwise for the last 1.5 miles to the finish.  After the right turn and a short incline, you'll head downhill to the end of the lake opposite the start and finish area.  From here you will have to conquer one more decent hill up to the picnic area from the beginning of the race and then it is downhill again for that final half mile.

It is a fantastic and challenging course for all skill levels on some of the best trails in the area so throw on your racing shoes and I'll see you there!

For more information, you can head over to the Shawangunk Runners website.  There may even be some spots left so register now before you miss out!

Knowledge = Power; Share The Power:

I would rather not admit how many times I have violated this principle but let's just say too many.  I am at a crossroads again which inspired me to put pen to paper (or fingertips to keys) in hopes that someone can learn from my mistakes.  For me, it all began a couple of weeks ago.  Up until then I was in the best running condition at this time of year for the first time in a while.  I had and still have high hopes for this season of racing but I've recently developed consistent lower shin pain seemingly out of nowhere.  There have been no drastic changes in my training routines that would explain an injury such as this.  It was also alarming to be fine one day and then experience consistent pain during the next run without an event to point to as the culprit.  Now it should be noted the pain I was dealing with was not severe in any way but having a consistent sensation of pain and discomfort on every step was concerning.  I have finally learned that it would be better to pay attention to my situation now instead of putting it off or ignoring it like I've done before.  That's lesson #1 if you are keeping track: Take care of things early on instead of ignoring them or allowing things to fester and get worse.

Having dealt with other injuries in the past I have also learned that continuing to run probably wasn't going to help the situation.  Chances are it was only going to make things worse so as difficult as it was I decided to shut things down until I could resolve this particular issue.  That's lesson #2: Sometimes you just need to stop as much as you don't want to.  Even if there is a race or event coming up, it's better to give your body a chance to heal, recover and figure out the problem instead of just pushing through.  I am not an elite athlete and I'm guessing anyone reading this isn't either so it is unlikely there is anything truly on the line that is worth risking further injury and delaying a return to your desired activity.

As frustrating as it is, having the patience to take time off from running (even with a couple of events in the next month) and get to the root of the problem will pay dividends for the rest of my season and if all goes well, for the long term too.  That's lesson #3: Be patient.  Life is much better when you can live to fight another day rather than push through and be sidelined for much longer.  Being "tough" and training harder ends up backfiring more often than not.

Thank goodness I have the skills to figure things out and treat myself in most cases.  Having finally learned these lessons the hard way, I should be able to solve my particular injury in the short term so that I am ready for the rest of the season.  There is a time and place to train hard(er) and this is not that time.  I am finally allowing my brain to help me train smarter which will help me get back on the trails and racing as soon as possible.

So I encourage you to learn from my mistakes when training for whatever your endeavor may be.  When healthy and especially when dealing with injury, take full advantage of those three pounds of tissue between your ears and train smarter, not harder.

Knowledge = Power; Share the Power:

Recently, I've been asked a few times about Patellofemoral Pain Syndrome (PFPS) as well as a few clients walk into my office with complaints of knee pain so I thought I'd put together some information to try to clarify some of the issues related to this common ailment.

A quick Google search of 'Patellofemoral Pain Syndrome' provides you with almost 350,000 results and after this post, you'll be able to add another one to that list.  Try many of the other iterations like PFPS, patellofemoral pain, patellofemoral syndrome, runner's knee, chondromalacia patella, movie-goers knee, etc. and you'll come up with thousands more.  So what does this all mean?  Well it means there is a ton of information (and misinformation) about one of, if not, the most common knee injuries to plague athletes, weekend warriors, office workers, young, old...just about anyone.

The first goal is to define what it is.  The simple version is pain around and/or behind the kneecap (patella) as it articulates or touches the femur.  That sounds pretty straightforward but it can present itself in a variety of ways which is why you will find so many definitions/results with a Google search and among healthcare practitioners.  It is also part of the reason why it has been given the vague designation of a 'syndrome'.  The truth of the matter is nobody knows exactly what causes it or what is happening at the patellofemoral joint when PFPS shows up to the party.  All we know is that the end result is pain.  Since there is no consensus on what is actually happening, that makes finding a solution more challenging than say a broken bone or muscle strain.  Add other knee injuries that can be confused with PFPS like iliotibial band syndrome (ITBS, yet another syndrome and another post), patellar tendonitis and bursitis and one can see how a 'simple' definition can become a complicated issue to diagnose and resolve.

Though quite varied from person to person, there are some hallmark symptoms, however, that can help narrow down the differential diagnosis.  These commonly include, but are not limited to, pain with squatting, ascending/descending stairs, running and prolonged sitting.  Sometimes joint effusion or swelling will be present but again, this is quite variable also.  Granted, these are common complaints among other knee injuries as well so PFPS often becomes a diagnosis of exclusion due to signs, tests and subjective complaints that can help distinguish between issues like meniscus pathology, tendonitis, bursitis, ITBS, etc.

Now this is where physical therapists make the 'big bucks' (I can dream, right?).  It is nice to have someone walk into my office with cookie cutter complaints so that the solution is easy but honestly, that situation doesn't happen very often.  Instead, I am able to use my training and knowledge in anatomy, kinesiology and biomechanics, muscle physiology, neuroscience and psychology to assess the incredibly dynamic system that is the human body and brain to formulate a conclusion as to why someone is experiencing pain, in this case patellofemoral pain.  Through careful observation, specific tests and measures, and most importantly, listening to my clients, I can deduce the driving factors of someone's patellofemoral pain and customize a plan to resolve his/her pain and limitations.  Quite often, there are multiple factors involved and it is my job to determine the best way to address them and sequence the plan to get my clients back to moving better, feeling better and living better.

Stay tuned for my next post to learn about some of the ways patellofemoral pain syndrome can be resolved.

Knowledge = Power; Share the Power:

Some of you may not be lucky enough to experience the invasion of the "polar vortex".  I, for one, think this is what winter should be like and is reminiscent of winters past.  You may think winter is too cold to begin with, let alone this particular winter, to get out there and log some miles on the roads and trails.  I admit it's not for everyone but I find cold weather running rather invigorating.  (I also despise treadmills so that limits my options anyway.)

When you're talking about single digits, teens and into the 20's for air temperature, as it has been for my recent runs, speed work and interval training are not easy to do.  Running faster especially if there is any kind of wind automatically makes it feel colder so it usually isn't the most enjoyable thing to begin with.  Physiologically it is generally more difficult because your body uses more energy (read: oxygen) to maintain its core temperature and muscle efficiency decreases. (1)  For most people this means more work for the same results in warmer temps.

So what is a runner to do?

Instead of hammering out intervals, winter can be a great time to focus on the fundamentals of your technique as it can have a dramatic effect on your performance.  After that initial shock of the cold air, I like to start at the top and analyze all the way to the bottom:

For me that means using my ears and listening to my cadence first.  If you missed my post about the importance of your auditory organs as a runner you can read that here.  Your cadence should sound relatively symmetrical regardless of foot strike preference.  (That's another topic for the future.)

How's your head position?  Straight and stable?  Good.

What about your shoulders?  Are they back and relaxed allowing you to maintain an upright posture and promote good lung function or are they tense and shrugged up to your ears?  No bueno if it is the latter.

How are your hands?  Clenched like a death grip and creating tension throughout your whole upper body or gently flexed like you're holding an egg?

What are your arms doing?  Are your elbows comfortably bent?  Is your arm swing compact and moving forward and back for the most part rather than side to side?  Is one arm doing something the other arm isn't??  This is often a place where energy is wasted as the arms can do interesting things and take away your forward momentum.

Onto the lower body.  Are you getting hip drive with every step?  Is one knee clipping your leg with each swing...maybe both?  Are your feet clipping your legs...maybe one more than the other?  Hint: this will waste energy and efficiency also.

What's going on when your foot hits the ground?  Does it feel like (sound like) you're landing relatively symmetrical each step?  Are you transitioning all the way through the big toe so that you have maximal forward propulsion every step?  Do you find you push off more to the inside of your foot?  This is another example where energy can be lost and decrease performance.

There you have it...a quick checklist of things to dial in on as you rack up your mileage so that you come out of winter as an efficient runner ready to dominate your goals and races.  This is by no means an exhaustive list as each component could be broken down further if need be and usually requires another pair of eyes for observation and analysis.  In most cases everything will probably check out and you can be on your merry way to enjoying some cold weather runs.  If something is off or you're dealing with a nagging injury that won't go away no matter what you do, consider consulting with a physical therapist knowledgeable in running injury and performance.

Happy running, embrace the polar vortex and see you out on the trails!

References:
1. Nimmo, M. Exercise in the cold. Journal of Sports Sciences. 2004 Oct; 22(10)  pp:898-916.

If you are local to the New Paltz area or even if you are visiting family and friends, chances are pretty good you've heard of a little event called the New Paltz Turkey Trot at this point.  It has grown immensely over the years and is much more than just a 5k race/walk.  It has become a great tradition every Thanksgiving for friends and family to get together for a fun community event before diving into all the deliciousness that follows the rest of the day.  Chances are you'll probably run into a friend or two you haven't seen in a while as well.  It is also an important fundraiser for Family of New Paltz which provides invaluable services for those in need.

This year's Trot is shaping up to be a chilly one with some wind to go along with it but don't let that scare you away!  Whether it is your first Turkey Trot, first 5k ever or you can't remember how many 5k's you've done, it is a fantastic event and a flat, easy course.  So come join the fun, support a great organization that is so important to the community, and burn some calories before digging into your feast!  Registration is still open on Wednesday at the Jewish Community Center from noon-6pm or the morning before the race at Water Street Market.  Race is set to go off at 9am.

For all information and details about the Trot, you can head over to their website: www.newpaltzturkeytrot.com/index.html

See you race day!

What do you listen to when you run?  Are you singing along to your favorite '80s mix, rocking out to Metallica's greatest hits or catching up on your favorite podcast?  All of these actually sound like pretty good options but do you ever take your earbuds out and just listen to yourself run?  There are a variety of ways to analyze running performance but using your auditory organs isn't commonly on that list.  And unlike some of the others like video analysis or a biomechanics evaluation, you can perform an auditory analysis on your own and on any surface inside or out.  Sound is a powerful tool and is something I use often with my clients and certainly for myself when I am running. 

For the purposes of this discussion, the assumption is that there are no significant asymmetries (structural or functional) or previous injury, prosthesis or orthosis that prevents symmetry of the body in stance or with movement.

The first, and probably easiest thing, you can key in on is the sound of your cadence.  You should sound like  a metronome when your feet hit the ground.  There should be equal time (or silence) between each foot strike as well as equal time (or sound) when each foot is in contact with the ground.  The latter can be a little more difficult to discern because the transition over the foot is generally quite quick.  If there is a difference between foot strikes, then that may suggest possible issues like inefficiencies in your running mechanics or imbalances in higher joints which could lead to nagging injuries or limit your mileage or pace.  Without overhauling your technique see if you are able to tweak your cadence first so that it is more even the next time you run.

Assuming that your cadence is symmetrical, the next sound(s) to listen to may be a little more challenging: how your feet actually strike the ground.  Are you a heavy hitter with a solid impact each time or are you light like a gazelle?  Is one foot heavy and the other light?  Depending on how light or heavy you land (and also which source you read), you are landing with 1.5 to 3 times your body weight on a flat surface.  That is a lot of energy and it has to go somewhere.  The Earth is certainly not going to budge which means all of that energy is translated into your body.  If you land on the heavy side, injuries could pop up generally more structural in nature like stress syndromes and stress fractures.  If you land exceptionally light or soft, this could actually mean that you're absorbing so much energy that you lose some efficiency in your technique and soft tissue injuries like tendonitis is more likely to show up.  For instance you may bounce up and down more with each step rather than using that energy to move forward.  There's a delicate balance between landing too hard or too light and listening to your foot strike can help you find that sweet spot.  If you're lucky, you've got it already.

Another sound to listen for is the foot slap.  For those unfamiliar it almost sounds like two impacts when you land: first with the heel followed quickly by a loud "slap" by the forefoot.  This is not to be confused with regular heel striking with a smooth transition versus other styles of landing.  (That is a completely different discussion which will be covered in future posts.)  This pattern generally describes someone who is over striding.  When the foot and leg are too far out in front of your body and center of mass, it is difficult to transition smoothly and it is a less stable position which results in the distinct foot slap sound.  The "easy" fix for this is to shorten your stride which may feel a bit awkward at first but long term will feel more smooth and comfortable when you run.

Lastly, breathing.  This encompasses all runners regardless of your cadence or foot strike patterns.  Without getting into any specific technique (there are several out there but this is also a different discussion for another day), the one thing that they all have in common is rhythm.  Make sure your breathing is consistent and has a rhythm to it so that you are constantly getting the oxygen you need to perform.

Should there be any noticeable differences that persist and you are unable to correct them yourself or you develop pain, consider consulting with a physical therapist knowledgeable in running injury and performance to review your technique and history.

See you out on the trails!

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