When you run, one foot is always off the ground, so each foot strikes the ground with a force equal to three times body weight (regardless of how fast you run) and the faster you run, the greater the force of each foot strike. Walking is generally much safer however, keep in mind, when you walk, you always have one foot on the ground, so the force of a walking foot strike almost never exceeds your body weight. Do the quad test: place your hands on the huge quad muscles in the front of your upper leg while you run. Each time your leg strikes the ground, you will feel the muscle shake like jelly.
A study from the University of Wisconsin-La Crosse shows that as people start to feel tired during running, they shorten their strides and this decreases the force of their foot striking the ground (Medicine and Science in Sports and Exercise, Dec 1999;31(12):1828-33). The shorter stride lessens the force of their heel striking the ground and places it forward to the area behind the big toe. To compensate for the decreased force of their feet hitting the ground, they move their legs at a faster cadence. Shortening your stride will help to protect you from injuries by shifting your foot strike force forward (balls of your feet/forefoot not the toes). You can keep your speed by moving your legs at a faster cadence.
Balanced Running is combined with balanced living, our mission is to improve your quality of life through running and walking. We’ve created impactful partnerships because we’re community leaders and health advocates. We believe that all walks of life deserve to improve their quality of life through a supportive and motivating environment. Whether you’re a walker, runner or a combination of both, our goal is to help you, the Athlete, discover untapped possibilities within you.
- Anaerobic Threshold is the change from aerobic (with Oxygen) and anaerobic (without oxygen) energy systems.
- Running time over ART is very limited.
- Athlete cannot have a “conversation” athlete is running harder so pretty much not being able to talk while running.
- The point at which fat can no longer be used as a fuel.
- When you fail the “talk or conversation” test, it is because you’re focusing on your intensity portion of your run.
- In a study (Sports Medicine, Volume 36, 2006) there’s data to support benefits of lactic acid?
- Lactic acid is the most efficient fuel your muscle uses?
- Over 80% of the energy used to power muscles is lost as heat, therefore burning fuel instantly for energy produces heat that burns your muscles?
- Enzymes require oxygen to turn food into energy?
- When you exercise hard and can’t get all the oxygen you need to break down food for energy, lactic acid accumulates in muscles and spills over into your bloodstream.
- This makes muscles burn forcing you to slow down.
- Muscles require little oxygen to turn lactic acid into energy.
- Lactic acid helps you exercise with less available oxygen.