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T H E N A T I O N ’ S M O S T A D V A N C E D R U N N I N G P U B L I C A T I O N
IN THIS ISSUE . . .
Alberto Salazar ....................... p. 2 Frank Mungeam...................... p. 9
Training All Systems of Your Body Snowshoeing to Faster Running Times
Training Strategy Creative Cross Training
Contrary to popular
discovered that
through the
belief, postural deviations appropriate
are all correctible. exercises, the
original postural
foot and leg movements. The moment pre-swing phase, by using the knee and Nickalus, Junior Seau (Miami Dolphins), and Abde
that the foot strikes the ground is called hip musculature to unlock the knee Bile (Olympic Runner), the Egoscue Clinic is world
renowned as “The Leader In Non-Medical Pain
initial contact. The critical event in this joint. Relief”. Brian basically sits in his office all day
phase is the center point of the heel As iterated, the mechanics of waiting for you to contact him with postural training
contacting the ground. If there is a walking/running are complex. With a questions or concerns at the email address and
deviation in how the heel is contacting correct foot position, this mechanism is phone number listed below.
the ground, the ground force reaction is smooth and efficient. On the opposite Phone: 800-995-8434
compromised. This force is better end, incorrect and compromised Email: Bbradley@egoscue.com
www.egoscue.co
your heart rate under winter,” says Kimball. “The hours just
fly by for me out there.”
and most snowshoe companies offer
lifetime warranties.
200 beats per minute!”
GEARING UP SNOWSHOEING TECHNIQUE
Getting geared up for snowshoeing The technique for walking and
the clinical benefits of snowshoeing.
is refreshingly simple. All you need is running in snowshoes on flat terrain is
“I like to see my running patients
snowshoes. Teri Smith of Wilsonville, the same as for trail running. “Just put
increase their strength and take
Oregon has introduced more than a them on and go,” promises Teri Smith.
periodic breaks from the pounding of
thousand outdoor enthusiasts to Control on uphill and downhill inclines
straight-plane running,” says Kimball.
snowshoeing. As the director of the is achieved by shifting weight over
“I strongly believe that taking at least
Atlas Snowshoe “Experience Winter” the corresponding cleats underneath
one month off from running each
Women’s Clinic, Smith suggests the snowshoe. “For uphill running, shift
year has helped my race results,”
looking at four features when your weight more forward, digging in
says Kimball, adding: “I really don’t
choosing snowshoes: floatation, with the crampons under the ball of
like not running. Snowshoeing keeps
articulation, comfort, and traction. the foot,” says Smith. “Drive your arms
me sane during my yearly hiatus.”
“The greater the surface area of the and use shorter steps, similar to
Cross-training on snowshoes can
snowshoe, the more floatation you running uphill on a trail.” Going
also improve balance and control,
get,” explains Smith. Conversely, downhill can be thrilling. To stay
valuable benefits for trail runners.
smaller snowshoes will be lighter and upright, Smith suggests keeping your
Danelle Ballangee, 2004 Adventure
more nimble – but you’ll sink deeper. weight back over the heel cleat,
Racer of the Year and four-time
while keeping arms up and out for
member of the U.S. World Mountain
better balance.
Running Team, runs on trails from
spring through fall. Come winter, she Cavorting in powder
looks forward to snowshoeing. with floppy shoes is
WALK BEFORE YOU RUN
When you take your first snowshoe
“Snowshoeing is like running on a
just plain fun! hike, start slowly. Ray Browning,
balance bar. It helps develop some author of Serious Training for
of the smaller muscles in the legs Endurance Athletes recommends
around the ankles,” says Ballangee. four strategies to ease the transition
The snowshoe bindings should
“After snowshoeing in winter, I feel from running to snowshoeing:
articulate naturally - “the way your
really confident running on trails in
ankle would rotate without
the spring.” 1. Use a heart rate monitor. It will
snowshoes,” says Smith - and the help you manage the intensity of
For the Dillon, Colorado adventure
bindings should attach your shoes your workouts.
racer, snowshoeing is more than just
comfortably to the frame. For
an off-season maintenance program.
traction, “there should be a toe
“I feel like I have gains in both
crampon or cleat under the ball of
strength and also cardiovascular
the foot, used for climbing,” explains
fitness,” says Ballangee. “Come
Smith. “Also look for traction under
spring I feel stronger.”
the heel, which gives you
Research studies validate that
descending control.”
snowshoeing at speeds less than half
The best way to find the shoe that
of normal running pace will
works for you is to rent first. Most
accomplish the same results in
outdoor stores rent snowshoes for
expended energy; and this is without
about $15 and some running stores
the customary pounding of road
offer rentals of running-specific
running. For example, a University of
snowshoes. Each of the top
Wisconsin - Lacrosse study found that
snowshoe manufacturers has
men snowshoeing in powder on flat
designed a snowshoe for runners. The
terrain at 3.3 miles per hour burned
Atlas “Dual -Trac Super Lite” weighs
985 calories per hour. By comparison,
less than a pound without
running on similar terrain at 7.5 miles
compromising traction or range of
per hour burned 890 calories. The
I believe in the twin philosophies of transcendental plateau. I knew just raw, plowing straight ahead is a way
the arm wrestle and the armchair; enough to be dangerous, which is to to keep from choking in the seaweed
that the most insightful and say that on the big scale of real of details. Like growing up.
to what we think need serious and prolonged breaks in but ready, trim but relaxed. He was
Brian Bradley Stephanie Gisler Richard Haddad Dr. Joe Vigil Kim Mueller Chris Puppione
Are your Shoulders Slowing ART — The Pro-Active Free To Run The Quest for Bronze Liquid: How Much Does Critical Velocity: A Pace
you Down?? Alternative to Surgery Your Body Need? Between
John D. Mahr Kate Dempsey
Kim Brown Kimberly Mueller- Discover Your Secret The Heat is On! Neil Cook Damion Dennis
Eat Better... Run Faster... Brown Weapon –Your Muscles Macro Periodization: The Increase Your VO2MAX
Recover Quicker! The Truth Behind Trendy Neil Cook Sequel Underwater!
Diets Patrice Malloy Periodization...Say What? A
Edmond R. Burke, Are Your Glory Days Over? New Approach to Training Billy Konrad Ray Britt
Ph.D & Larry Kutt Steven Ungerleider Yoga – The Runners Are You Getting the Most
How the Pro's Train in Can You Think Your Way To Paul Greer Scott Tinley Fountain of Youth? Out of Your Experience?
Their Sleep! The Top? The Answer May Lie in the Running to Choose
Hills Mark L. Tiburon Dean Karnazes
David Jewell John D. Mahr, M.A., What Champions are Made What Midnight Looks Like
A Shoe that Thinks Faster What Runners Can Learn of - Is it in you? in My Life
than YOU! From Pro Body Builders
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