Rebootin'

Last couple of years I had trouble understanding the summer-training-people. The ones that huddle on the buses and in their cars during winter only to get panicked when spring is upon them and they throw themselves out of the door in order to hit "beach 2013". I never really understood. What's the matter, can't you just dress warmer? If it's icy outside, just get some spiked tires for you bike, right? You'll get warm when you run.

This year though, I do understand. It started in late October when I got called away on a business trip to Armenia. (And yes, I had to look it up on Wikipedia as well, but if you do, pay attention, it's a really nice little country). I was there 10 days but didn't really feel comfortable out running for various reasons. And when I came home I was hit with the longest, toughest cold of my life. 2 months in the drain popping pain killers and generally just trying to stay upright. And after that? Swedish winter. Go figure. Cold, dark and snowy.

Getting home from work I just couldn't get myself out of the door. I'd be cold and hungry and grumpy and feeling fat and lonely. So yes, I do understand: sometimes it damn hard just to get started.

What to do?

Well first of all, remember the fun. Remember to smile. Also, remember that the only real failure is to not try. If you try and fail that's alright because you might learn something from it. But if you don't try at all? Nope, can't do. So I decided to start moving my ass, but do it little by little. Start walking back from work. Spend 20 minute in the gym now and again. Bring out the bike and start using it. With the goal of trying a little every day.

And the damnedest thing is that it seems to work. Yesterday I popped 8 km after work in a leisurely 5.30 min/km and I found myself enjoying it immensely. And every time I met someone I'd start smiling again. Which is, let me tell you, a strange thing to do for a Swedish runner: you'd be amazed how good people you meet on the trail here are at no-quite meeting your eyes, and looking grim with the headphones firmly attached and beach 2013 fixed in their minds.

But if it's a reboot, let's do it properly! So yesterday I ordered a new pair of Merrel Trail Gloves for better bootin', and also signed up for Lidingöloppet in September. Tagged as "the largest cross-country race in the world" it's not quite what you'd think of as "trail" but neither is it "street". And it's a huge classic in Sweden: last year 44,000 people toed the starting line for 30 km of no-quite-trail fun. It'll be my longest race by far and I'm giddy with excitement already.

Oh, and what team did I sign up under? Why, team Run Smiley Collective of course!

The Caballo Blanco Story

This is a beautiful short story about the life and vision of Micah True, better known as Caballo Blanco, as rendered by New York artist Sam Carbaugh.

As we are nearing March 27, I want to remind the world about my friend and inspiration, Micah True, who went out on his last run one year ago in the beautiful Gila Forest of New Mexico.

Although there is still not a day where I miss him beyond words, I was elated to witness the vitality of his dream and spirit in the Copper Canyons in March, where more than 500 runners, both foreign and Raramuri, gathered for the celebration of peace, friendship and sharing that Micah created from his good will and his actions. 

Like many people in the world, Sam Carbaugh was touched by Micah's passion and devotion to the Raramuri and the simple, humble joy of running. Sam invested his time and talent into creating a small biography that stays true to both who Micah was as person and as the creator of the legendary Copper Canyons Ultra Marathon (now known as Ultra Marathon Caballo Blanco). This is as much a story about Micah True as it is the one of his legacy as Caballo Blanco, Runner of the Sierra Madre.

After making the story of the Raramuri and UMCB their "Monday Inspiration" feature on the week of the race, our friends at Tribesports have decided to pay homage to Caballo Blanco by featuring his story on their ultrarunning blog. For posterity, I will also feature the story right here, on FlintLand, forever.

Run free!

FlintLand Review : EC3D B-Hot Compression Gear

• Type : Compression / performance
• Use : Cold weather / winter running
• Price : Pants - $150, Socks $65

Introduction
Ever since I became aware of compression gear, I had a hit-and-miss experience. Convinced at first that I had found a little edge that would allow me to push my running just a bit farther, I soon realized that the promise was greater than the results I was getting. I tried compression calf sleeves that did little more than give me a high-tech road runner look. I squeezed my sorry butt in running pants so tight that I was afraid they would rip open if I sat down. I felt dumb to have spent my money on expensive stuff that was not much else than snake oil.

Still, I knew there was some good to compression, and that some of the gear I got, I really loved. My Adidas Tech Fit t-shirt, that completely eliminates chaffing issues. My Sugeoi recovery socks. But aside from those, I thought I was pretty much done with compression. Then I met an EC3D Sports rep at a running show.

She told me how the company had started in the medical field, creating compression fabrics for people suffering from various ailments, with tangible results. She explained the science and research involved in genuine compression gear, and demonstrated why most of the running stuff I had tried before failed to provide any benefit. She actually taught me so much that I decided to create a separate article (coming soon) on the science of compression. But this is a review, so let's get back to it.

First impression
She suggested I give EC3D compression gear a serious try. She measured my feet, my calves, my thighs and my waist and selected correct sizes for a pair of running pants, a pair of recovery pants, two pairs of full-lenght compression socks, and a kit of compression crew socks, performance calf sleeves and recovery calf sleeves. Since these are way too much for a single review, I split them into categories. This article is about the B-Hot line of compression gear, made from merino wool mixed with elastane. I tested the running tight and the full-lenght socks.

Trail test
I started wearing the B-Hot tight right about when things got close to the freezing point, late last fall. I had suspected the merino wool would keep me warm, but would provide little protection against the wind. I was very surprised to not only keep warm in cold, damp, windy conditions, but also very pleased about the moisture-wicking properties of the fabric. The seemless construction and the obvious quality of the weaving make the B-Hot very sturdy and comfortable, even for running long distances. Even when winter settled in, I managed to go out for long runs wearing only my tights in weather as cold as -10C (XF) and always felt warm. When things got seriously cold, I wore the B-Hot compression socks that cover my lower leg up to the knee under my full-lenght Windstopper winter pants.

Analysis
Surprisingly, even though the tights and socks provide a high level of compression, I didn't feel my movements were impaired at all. Compression stitches along the whole inside lenght create specific pressure that limits muscle oscillation and improves blood flow, two things I started to notice some benefits from after several kilometers of running. In short, this gear really shines on runs from 15-20k to ultra distances by reducing fatigue and helping with posture. The tight I reviewed was a prototype and it became rapidly quite obvious that the stitching in the crotch area could use some improvement for a better fit. The final version now features a new pattern that corrects the issue by weaving the compression pattern in an outward curve, all the way up to the waist.

Conclusion
The EC3D B-Hot line has quickly become among my favorite cold weather running gear. It provides serious compression for tangible results on long distances, without limiting my range of movement. It also keeps me toasty in cold weather, even in strong winds, thanks to its mix of merino wool, elastane and thermal polypropylene. It wicks moisture away from my legs, keeping dry and warm even after several hours out. And after hundreds of kilometers of running, they still look and feel as new as the first time I wore them.

High points

• Certainly among my best winter running gear
• Excellent mix of synthetic fibers and merino wool
• Medical-grade compression that doesn't hinder range of movement
• Keeps you warm and dry even over long distances
• Sweatshop-proof - 100% made in Canada
• Competitive pricing

Low points

• A bit tricky to pull on and take off
• Limited US retail distribution

The equipment for this personal review was supplied by EC3D Sports free of charge, without any conditions.

Review : Skechers GoRun

• Type : Transition shoe
• Use : Road running
• Price : About $90

Introduction
Before I met one of their reps at a race, I didn’t know Skechers had hopped on the minimalist bandwagon. As a matter of fact, I knew little about the company, except for the Shape-Ups models that left me dubious, to say the least. The rep explained that the GoRun was a shoe intended to help runners transition from a heel strike to a more natural, mid-foot strike pattern and suggested I try them for myself. I took a couple steps in them and was unconvinced, but curious. So I decided I would give them a real try.


First impression
This shoe has a unique design with the outsole curving upwards at the heel and 9 “pods” at the mid-foot, which elevate and curve it downwards. The idea here is that if you try to heel strike, the GoRun will correct your posture by “rolling forward” to your mid-foot, thus theoretically helping you adopt a more natural stride.


Road test
I ran two times with the GoRun. The first, a 5k commute, left me feeling very strange because of the elevated arch and the presence of the “pods”, which I felt impeded my forefoot strike. On the second run, the way back home from work, I had to take the shoes off at 3K and finish barefoot, because my arches hurt and my stride was totally off.


After discussing with the Skechers rep again, it became quite clear that this shoe is not made for runners who have a forefoot strike, which means it is not a minimal or barefoot shoe, nor is it fit for anyone running with a barefoot form. That left me with the problem of properly reviewing the GoRun, until I had the idea of asking heel strikers to give it a go at the running track, and see how they felt about it.


Track test
Without telling them my intent, I asked a range of runners to run a 400M lap with their standard shoes, than one barefoot, than one wearing the GoRuns. I wasn’t overly surprised with the results; the shoe only seemed to work well with heel strikers. They reported they could feel the shoe “roll” forward which, in turn, made them shorten their stride. They weren’t bothered with the arch section, probably because they are used to such “supports” in their conventional footwear. They were delighted with the shoe’s feather weight and with the sole material, which is very soft and flexible.


Shod runners with a natural form (mid-foot to forefoot strike patterns), on the other hand, were left dubious and reported they felt the arch section was “weird” at best, “impeding” in the worst cases. Aside from the sole, they liked the GoRun’s design and often compared it to the original Nike Free model.


Analysis
I didn’t notice a big change in the heel strikers’ postures, aside from the shorter stride. I was shocked, however, to review pictures from my natural runners, whose form was negatively altered in all cases. It seems the thickness of the outsole and its design had a negative impact on the natural runners’ form; it lengthens their stride and brings back a heel strike-like pattern, with the “roll forward” effect happening on the outside of the shoe, causing an under pronation. The example below illustrates the differences in form in a natural runner :

First, running in her usual Saucony Kinvara :


Second, barefoot :


Third, in the GoRun :



Conclusion
It became quite clear, during this test, that the GoRun is not recommendable to natural runners who have already learned to land on their mid-foot or forefoot. The elevated arch section, rounded heel and “sensor pods” will only impede proprioception and change their landing patterns.


Heel strikers, on the other hand, seemed to be “pushed” toward a shorter stride, which makes them land closer to their center of gravity, certainly not a bad thing. However, this made me wonder: shouldn’t runners learn better form themselves, instead of relying on the design of their shoes? Isn’t that exactly the same issue as with orthotics?


When all is said and done, learning good form is not only about where you land; it’s also about understanding biomechanics and making the conscious effort to kick off your shoes, re-learn proprioception and develop an improved muscular structure. But if all it takes to point you in that direction is a pair of GoRun to start your discovery of natural running, Skechers might have succeeded in creating a “transition” shoe.


High points

• Comfortable “Resalyte” outsole material
• Lightweight
• Roomy toe box
• Might help the transition of heel strikers who don’t want to learn barefoot

Low points

• A mechanical solution, similar in principle to the use of orthotics
• Elevated arch and “pods” impede a forefoot strike
• Definitely not for barefoot / minimal runners

The equipment for this personal review was supplied by Skechers, free of charge, without any conditions.

FlintLand Interview: Natural Running Coach Tina Dubois

In this first article of the series, we introduce you to Tina Dubois, first Canadian coach for Lee Saxby's Natural Running method. I had the opportunity to meet her recently, while on her first national tour to promote the "mastery of the barefoot running skill".


Before we go into a detailed description of the method and an analysis of my running posture (anything for the sake of science!), let's get to meet the woman, a Western-Canada runner and blogger who decided to leave her old running ways - and injuries - behind and focus on technique.


FL - What brought you to natural running? What’s your running background?
TD - I started running in 2000 and was a perpetually injured runner. In my first 8 years of running, I suffered from occasional shin splints, patellar-femoral pain (AKA runner's knee), IT-band strain, as well as sore hips and SI joints. I chronically suffered from low back pain and plantar fasciitis. I always ran through the pain and ran several trail races including the Canadian Death Race relay and 5 Peaks Trail Running Series, as well as a few road races and a couple sprint-distance triathlons.

In 2008, I read "You Walk Wrong" by Adam Sternbergh where I was introduced to the idea of wearing minimal shoes as a way to strengthen your feet and improve your posture and walking gait. I bought my first pair of minimal shoes in May and the chronic pain in my low back that I endured with every step was gone and I was a minimal shoe convert. From a full-time orthotic wearer, I slowly transitioned to walking, and eventually running, solely in minimal shoes. I started reviewing minimal footwear in 2009.

In 2011, VIVOBAREFOOT offered the Certified Coaching Program and I was lucky enough to attend the first Training Clinic in New York City. I learned how to run naturally from Lee Saxby at the Coaching Program and how to teach it to others. Now I run injury-free and hope to teach this form of running to as many runners as possible.


FL - Why choose Lee Saxby’s method? How did you find out about it?
TD - I found out about the Coaching Program from my friend, Barefoot Angie Bee's website, as she was invited to the same Training Clinic.

Lee Saxby's method identifies three forms of running: heel-striking overstriding (or jogging), forefoot-striking overstriding (or unskilled barefoot form), and what I call Natural Running (what he calls skilled barefoot form). As a coach, we are taught how to identify the three forms in our clients and how to change their form into natural running using specific exercises and functional coaching cues. Although there are many running coaching methods available (POSE, ChiRunning, Good Form Running, etc.), Lee's method breaks down the skill of running into microskills (posture, rhythm, and relaxation) that the runner can focus on individually and uses coaching cues that improve these skills, by feeling what good form is rather than thinking about what good form is, making the transformation to natural runner extremely quick and maintained through practice.


FL - Did your running form need a lot of improvement?
TD - Before the Coaching Program, I ran with unskilled barefoot form or a forefoot-striking overstriding form. This form is extremely common in runners who ran with a heel-strike and switched to running in minimal shoes or barefoot. When your body receives sufficient proprioceptive feedback (ie, sensory information about how you're hitting the ground), people will usually switch from landing on their heel to landing on their forefoot but all other aspects of your form remain the same. I learned to run with a faster cadence and land under my centre of gravity (rather than ahead of it) with a medial forefoot landing (between the first and second toe on the ball of the foot).

Tina Dubois

FL - How long – and how smooth – was your transition to the natural running form?
TD - It took half a day to relearn how to run (in a group of 10 people). If you're wondering how long it took me to regain my mileage using the new form compared to the old form, I'd say about 4 weeks. How long a person takes to transition and reach their previous mileage depends on A LOT of factors including what their previous form was, what their mileage was, what level of strength a person has in their legs, what their injury history is, etc.


FL - Did you benefit from your transition? How so?
TD - Absolutely! Before the transition to natural running, I ran extremely slowly and found running to be a lot of work, even after I switched to running in minimal shoes. If I ran any faster than my somewhat-faster-than-walking pace, some part of my body would hurt, so I never ran fast and was content with my level of pain-free running. Now I can run MUCH faster with MUCH less energy and have no pain.


FL - In your opinion, what’s the strongest point(s) in Lee Saxby’s method?
TD - Lee's Coaching Program teaches what injuries are caused by which forms of running and why based on human physiology and biomechanics. His method teaches the most biomechanically efficient and safe form of running that humans can achieve in a way that achieves this form in around an hour. Then all you have to do as a runner is practice a few exercises and remember certain aspects of those exercises while running. The strongest points of Lee's method are its biomechanical basis, ease of learning, and simplicity in practice.


FL - What are your goals as a natural running coach?
TD - I want to share the benefits of Natural Running to all runners so that they can experience the most efficient and safest form of running we can achieve. Basically, I want to help all runners learn to run pain-free.


FL - Do you think there’s a single right way to run, or are there natural variations between individuals?
TD - The principles of Natural Running are based in basic human anatomy and biomechanics. I think there is an 'optimum' way to run that maximizes efficiency and minimizes injury based on these principles. Variation between individuals is caused by different levels of skill.


FL - Do you consider yourself a barefoot advocate? What’s your take on the whole shoe debate?
TD - I advocate being barefoot as a tool to gain strength in your feet and use barefoot running as a tool to increase proprioceptive feedback (ie, awareness of how your feet hit the ground) while learning the skills of running. When I run, I wear a minimal shoe that is appropriate for the terrain I'm running on and type of running that I am doing. My position on shoes is that I choose to wear footwear that allows my feet to move naturally with as much proprioceptive feedback as possible for the terrain and temperature conditions whether I'm walking or running.


Our next article will present the Natural Running method and include a hands-on example using my own, self-taught running barefoot running form. Tina has recorded a video of my posture on the treadmill, then advised on a series of exercises and body awareness. We recorded a second video to try to see if the exercises and advice had any impact on my posture.


I invite you to participate to this series by sending feedback and asking questions to Tina, who is following the conversation on my blog (in case you're reading this from somewhere else). Make this your chance to have a conversation directly with a certified coach :)

Dance, Dance : The Green Mountains

I discovered the Green Mountains, a remote forest reserve in Quebec's Eastern Townships region, a while back... Last Saturday, I went down there and brought my GoPro along.

Wanna dance?

Luna Leadville Review

• Type: Barefoot/Minimal
• Use: Trail running
• Price: 85$

Introduction

Among the amazing moments I experienced in the Copper Canyons, seeing the Raramuri run in their homemade huaraches (sandals) is definitely one of the most memorable. As I watched them fly up and down rugged trails in this simplistic footwear, I couldn’t help but wonder if there was some sort of hidden secret to the running sandal, so I went to Señor Ventura and asked him to cut and fit me a pair. I had to try it for myself.

Ouch.

There is really no way I could walk, let alone run, in a pair of heavy rubber soles clinging to my feet only with a thin leather lace. This would require weeks (and many layers of blistered skin) to get used to, and there was simply no perceivable incentive for me to do so.

So when I saw the “Luna-tics” crew come to town in their modernized huaraches, I really didn’t think they would be able to run the Copper Canyon Ultra with their super-thin, lightweight sandals. To my astonishment, they all did, and with a fair share of success.

I ran the last 8 miles or so with Scott Smuin, one of the founders of the Luna Sandals Company, and told him how impressed I was to see them all run on such rugged terrain with such little protection. “I could never do this”, I told him. “You should try”, is what he answered.

So I did.

First impression

He sent me a pair of the Leadville model, which I understand is their thickest sandal. It is designed for trail running and takes its name from the famous Leadville 100 ultra, where it was originally tested. At first, I couldn’t believe I would actually be able to run with a 10mm piece of neoprene rubber tied to my feet by only 3 points of contact.

So I went for a conservative, step-by-step approach. I started by wearing the Leadville for walking around, to break them in and get over my worries that I would stub the soles and tear them off my feet. I also had to be convinced that the strap between my big and second toes wouldn’t chew through my skin or provoke severe blisters. None of that happened.

I brought my Leadville on a recent backpacking trip to Portugal and ended up wearing them every day. I started really liking the soft cushioning they provide while still allowing terrific proprioception (ground feel). I wore them on day trips, long walks on cobblestone streets and small treks, and my feet never got bruised or tired. I thought that was pretty good.

The only thing that bugged me was the ribbon/plug system that holds the front strap in place. The plug moves inside the sole and eventually twists the lace in between your toes, significantly affecting your comfort. I plan on gluing the plugs in place to solve this issue.

Field test

When I got to Lagos and learned that the town was surrounded with cliff-top trails, I thought it was time to see if my Luna Sandals were meant for running after all. I had gotten used to the ATS laces, a mix of soft ribbon and elasticized straps that hold the sandal in place while allowing natural foot movement, so I felt secure enough to take them for a spin.

The trails atop Lagos resemble the ones in the Copper Canyons, although they are less rocky. I started running along the hard-packed, sandy trail and quickly felt at ease. The Leadville didn’t feel too loose or too tight, and reacted very well to whatever my feet did. I picked up the pace. The soft sole absorbs the sharp features of the terrain really well, so I wasn’t afraid to get hurt on pointy rocks or thorny roots.

On steep uphills, I was impressed with the Leadville’s firm grip. It behaved equally well on grainy descents, even though I wasn’t as brash in my running as I would’ve been if I wore regular trail shoes.

I ran several miles of rough trail that included some very sharp drops requiring light rock-climbing, and my Leadville never failed me. Although I didn’t feel ultra secure, I was able to run as free and as hard as I wanted, which greatly impressed me.

Conclusion

On my way back, I reflected on why, as a trail enthusiast, I would choose to run in sandals. Since I can’t use them year-round (there’s a real winter up here in Canada), I concluded that they could only complement my footwear options. However, they are fantastic to bring in backpacking trips (they are so light and thin) and I would seriously consider wearing them when running in high heat, as my feet never got sweaty. Needless to say, as a regular sandal, the Leadville is downright awesome.

High points

• Qualifies as ultra-minimalist footwear
• Surprisingly good traction
• Sticks very close to your foot
• Adapts to your every move
• Enforces good running form
• Very comfortable

Low points

• Strap adjustment is a little finicky
• Ribbon/plug system twists the inter-toe lace

The equipment for this personal review was supplied by Luna Sandals, free of charge, without any conditions.