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Film Looks At Humans' Superior Ability To Run PHOTOS
Already 100 kilometres into the gruelling 125-kilometre Canadian Death Race in Alberta's Rocky Mountains, he had been running on a sprained ankle for at least 80 kilometres, but the pain was now becoming too much. Thompson had two choices: endure it and finish the last leg of one of the world's toughest ultra marathons, or accept defeat like so many others who had already fallen victim to injury and hypothermia.
To the average person, Thompson's desire to compete in such a race seems insane, but he's far from alone. In fact, running in North America has surged in popularity in recent years, with more people attempting to run a marathon than ever before.
Thompson, an anthropologist,[link widoczny dla zalogowanych], has spent months travelling to Africa's Great Rift Valley,[link widoczny dla zalogowanych], Ethiopia and Arctic Siberia to explore how humans evolved to become nature's best endurance runners -- and to test the theory of barefoot running. McDougall held up the Tarahumara tribe in Mexico, who run barefoot, as examples of perfect runners,[link widoczny dla zalogowanych], though he's also noted that it's less about their lack of footwear than their form.
Like so many Canadian runners,[link widoczny dla zalogowanych], a persistent knee injury had nagged at Thompson for years. Refusing to give up on his favourite form of fitness and using the Death Race as a goal, Thompson consulted leading sport chiropractor Dr. Larry Bell, who is also featured in the documentary. Bell encouraged Thompson to improve his stride and worked with him to build up his core and foot strength, as well as incorporating barefoot running into his training.
Thompson explores barefoot running and its connection to successful marathoners from Africa in 'The Perfect Runner,' and believes it was natural running, along with strength and stability exercises, that made training for the Death Race possible.
"It made a dramatic difference," he said of no longer feeling pain after just a few months under the new regimen. "I assumed, having this pain for years, that this was just part of the experience. I was back to the runner I was 10 years ago." Though Thompson didn't complete that first 125-kilometre race in 2011, he plans to go for it again next year.
SEE: Sidelined by an injury or want to run your first 5-km race but don't know where to start? Thompson shares four tips to pain-free running,[link widoczny dla zalogowanych]. More detailed explanations continue below:
The less weight you put on your joints, the less stress they are going to experience. Weight loss might seem like the end goal of running but it's part of staving off and coping with pain. Those little incremental changes in weight make a huge difference over the long run.
2. Strengthen Your Feet and Core Stability
Let your feet do the job they were designed to do. Go to a park and take off your shoes. Find a grassy patch and notice how your foot strikes as you run. Most runners strike the pavement with their heels, but a more natural and efficient way is to strike with the mid or front of your foot. Beginners can experiment with barefoot running by working on their stride but experienced runners should aim to do between 3 and 5 per cent of their weekly mileage barefoot. Build a stronger core with exercises that target your hips, lower back,[link widoczny dla zalogowanych], abdominals,[link widoczny dla zalogowanych], IT band and gluts. Just 20 minutes of these exercises three times a week will make a big difference in how you feel and perform while running.
Think you can train for your first 5 or 10-kilometre race by running on a flat surface at the same pace? You can't just pound out the kilometres, warns Thompson,[link widoczny dla zalogowanych], who recommends all runners incorporate hill workouts and speed intervals into their training programs. "Getting ready for a big race is as much about preventing injury as it is about improving conditioning," he said.
4. See a Sports Physiotherapist
Have you ever tried to diagnose a fitness injury, only to find out later that the pain is coming from somewhere else in your body? Sometimes the smallest tweaks can make the world of difference in a runner's life,[link widoczny dla zalogowanych], and the quickest way to get there is to see a professional.
The Perfect Runner,[link widoczny dla zalogowanych], Official Trailer from Niobe Thompson on Vimeo.
Click here to leave a comment.
HuffPost High School welcomes a lively, thoughtful debate in the comment section. I am amazed that people will seek out coaching and lessons for almost every activity but running. People go and buy cheap shoes and hit the pavement. Mistake one is not finding a running coach; most track club coaches would be happy to help you learn some proper technique. Most running stores worthy of the name have running groups you can join. Second, go to a proper running store and get fitted with a pair of shoes appropriate to the way your feet hit the surface. If the sales person can't explain pronation and supination go elsewhere. Relax and run quietly my friend.
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