Shoes do make a difference, though, and each person has different foot structure and it really is a personal preference. I’ve tried many shoes over the years. Shoes have designed pressure points and foot support that will hit people’s feet in different places. Ultimately, choose the shoe that feels comfortable to you.

Almost all my clients at some point run barefoot so they can feel their natural foot strike with the aim of duplicating that feeling while running in their shoes. If this intrigues you to start running barefoot, do so in increments. Do not start barefoot running the same distance as you do shod. You will more than likely end up injured due to the increased stress on the bones, ligaments and muscles. Start with short distances on a soft surface like grass or the turf on the infield of a track.

The benefit of true barefoot running includes the sensory feedback from the extensive number of nerve endings located on the souls of the feet, allowing for constant and minute adjustments in stride and body form which lessens the impact on the body. Anything you put on your feet, including the number of minimalist running products out there, will dull these senses and inhibit the sensory feedback. The benefit of barefoot running is to FEEL what your foot strike should be with proper form.

You can not heel strike when running barefoot, this is where Skechers technology picks up. Their Smartshoe technology focuses on the mid-foot strike and the spring-back motion to support proper form. With proper form, the hip comes up and around and helps push you forward and brings the foot strike under you instead of ahead of you which causes a heel strike.

I won’t go into the technology in terms of formal explanation, the Skechers website is a great source for that and I would encourage you to look it up if you are interested in the details of their technology.

I will tell you however, how these shoes feel. The three I tried were the Shape-Ups LIV, SRR ProSpeed, and GOrun. General characteristics: they are all light weight and breathable with supportive cushioning, and come in a fun line of colors. They are my shoe of choice to wear for comfort.

SKECHERS Shape-ups LIV, a walk/run/fitness shoe and more flexible than the ProSpeed. Wore them for an event and were really comfortable for standing/walking for 3 hours.

They all have their own function. LIV and ProSpeed I grab for everyday walking or running errands, and I really like them for hiking or extensive walks. LIV is stated to be a general fitness shoe and for shorter running distances. I did not feel specific pressure points but a general support system good for low impact activities. I did run in them and they would not be my shoe of choice for training. I can see how they would be beneficial for the low mileage runner and I wear them during coaching sessions.

SKECHERS SRR ProSpeed. First impressions: look good (important!) more stiff than Shape-ups LIV walk/run shoe and don't feel like any shoe I've tried before.

Skechers’ technology is felt in the ProSpeed. I immediately felt the arch support and felt like the shoe propelled me forward and I really wanted to run faster. I really tried but I could not heel strike in this shoe. I focused on my hip motion and felt like it supported natural hip rotation. It is comfortable and my first reaction was wow. So much so I asked if they would be willing to let one of my client’s try it so I could get feedback from somebody else’s experience whose form and foot strike I am familiar with. I picked a candidate that has been tied to her current running shoes since the day we started working together two years ago. She was skeptical but was interested in trying when I described the technology.

As we both built up our mileage training for a half-marathon, we both started having similar experiences. We became more aware of the pressure points on the balls of the feet and the reaction and feel in the toes with the forward motion. We both felt like the shoe started controlling the form. For myself in particular, being so familiar with the subtleties of my foot strike, I felt like I had trouble really relaxing my foot and feeling it spread allowing full absorption on impact. This caused me to start fiddling with my form, which I didn’t like. With further thought I wonder if going a half size smaller than what I usually wear in a running shoe may help with the pressure point and the flow to toe push off.

Then the GOrun came out, Skechers minimalist running shoe incorporating the technology but on, what feels like to me, a lesser scale of forced support. This truly felt like a minimalist shoe compared to other minimalist shoes I have tried. It really supports natural foot strike, allowing full absorption at impact without forcing a particular motion. The technology was still there in the support under the arch but in a lesser degree which I liked. It would still be hard to heel strike in this shoe, but absent was the forced forward motion I felt in the ProSpeed.

Definitely more minimalist feel to the GOrun

What I really liked is I felt like my foot could make the little adjustments made on impact with the feedback received, like I do when barefoot running. The technology is fascinating, I encourage you to read about it if interested. For me the next test will be how well they hold up as I put more mileage on them over the next few months.

Congratulations, Sonia! You are the winner of a pair of Skechers GOrun! Skechers has been generous enough to give away a pair of Skechers GOrun. Please post a comment below that you would like to be entered in the giveaway. Feel free to share your experiences with your running shoes. Entry deadline is midnight, Wednesday, December 14.

Giveaway Rules for Running Yogini

This has been a challenging year for many. With the world and economic state as it is and with no end it seems in the near future, it means an extension of a stressful state for many. Including myself.

It has been a year of big questions on how to move the business and my personal life forward. There have been events I’ve questioned why this has come into my life. There have been many positive connections. I wait patiently to understand the confluence of events and for hopes of prosperity to come to fruition.

As a yogini studying meditation it is about letting go and listening. Listening for guidance on how to move forward and letting go of attachments and preconceived notions. Okay, I’ve done that, breathe…patience…listen…

But nothing changed. The questions kept arising, but no answers came. I became angry and to let go I became detached to avoid the questions and feelings. But not truly realizing the effects of what I was doing until I had medical issues. Which thankfully turned out to be nothing serious but I took it as a warning to get my life in order.

I was upset with myself for not heeding my own advice to my clients to listen. It was a gradual process of not sitting in meditaion, not running consistently, and wanting to do yoga to the Daily Show to avoid my thoughts and feelings. Wanting divine intervention without truly listening for it. Going through the motions without true dedication.

As I’ve felt a certain sense of being lost, I’ve decided to re-dedicate myself to my training. I’m going to use the training techniques and beliefs I teach my clients and apply my coaching and running philosophies to daily life.

So here are my 5 key training tips I will apply to my training for daily life:

1) sleep – get caught up and get eight hours regularly

2) hydrate – optimal cellular function for performance applies to all areas of life

3) run – do the work; the benefits of physical activity and fitness are powerful

4) visualize – see and meditate on how I want my life to be – and listen on how to get there!

5) training log – write down notes on conditions and strategies that effected the outcome; learn what works to apply in the future.

Then believe and trust. Believe the training pays off. Trust the training was successful. When the time comes to act your body and mind will know what to do at a cellular level to perform. I believe and trust in the process so I may as well relax and enjoy the experience!

Previous: am I built to be a runner

A: Great question, many people wonder if they are not meant to be a runner.

Humans have an innate ability to run. It is our bi-pedal destiny. Look at or hunter and gatherer ancestors, we are genetically built to be runners. As we became a civilized society we became a sedentary society and our muscles are used comparatively less. Muscles needed for running are recruited less and for some not recruited at all and other muscles are engaged instead, requiring more effort by the runner to get the job done.

Correct form makes running easier when the body moves the way it was built to move. Full hip rotation coordinated with correct upper body movement creates an energy that helps propel the body forward. However, the hip and back muscles needed to run efficiently are often tight and weak. Exercises and stretching are needed to get these muscles strong and active again. Nerve communication needs to be established again so the muscles are recruited to do the job they were put there to do – run.

So in answer to your other question on improving time – when the correct muscles are used in running you will automatically get faster without having to think about speed workouts.  The body will move more efficiently and effectively and you will get faster with less effort.

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Leave a comment below if you would like a code and you will receive a reply to the email address you use to post your comment (your email address is not seen by others and will not be distributed). You may also post on the Running Yogini facebook page (facebook.com/RunningYoginiPage) or tweet me @running_yogini.

Each code is good for 20% off your entire regular priced purchase online. Each person receives an individual code. Code is good till December 31, 2011. Happy shopping!

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Runner's World Ask the Expert Q&A

A number of follow up questions were received in response to the one posed in the Runner’s World Magazine Ask the Expert Q&A. I am posting these questions along with ones from my clients on this blog because I believe they may be helpful to others. I want to encourage further questions; others may be wondering the same things you are! You may pose your question in the comment section below.

Q: Do/can/will you do distance coaching via phone and/or online? Or do you have anything already available via online, DVD, book, etc.? I live in a small town an hour north of Seattle, am recovering from a traumatic situation which led to a compromised immune system, love love love to run though haven’t done any in years and am on a journey to personal optimal health. I read about you in Runners World and am attracted to your approach and believe it could be a match complementary to my fitness desires. Thank you for consideration – I look forward to hearing from you.
p.s. I am 61 years old, have a wonderful husband, four adult kids we adore, a spunky granddaughter, another grandchild on the way, good friends, good church, good work, etc., etc., etc. In other words, everything to live for with a desire to be become AND STAY active, fit and healthy for as long as humanly possible. THX! ~ Mae Fulmer

A: Thank you, Mae, for getting in touch. It sounds like you do have a lot to be healthy for and you are an inspiration for taking control of your health. I do remote coaching through phone and email. I am working on informational handouts of the exercises, stretching, nutrition, breathing and heart rate I teach my clients. I will send you an email so we can discuss your personal situation further.

I love your passion and motivation to stay active and healthy. It starts with body awareness and learning to listen to all the signals the body is constantly sending. We have a tendency to quit listening because we don’t want to deal with it, whether we’re afraid of the diagnosis, the money we may have to spend to fix it, or just flat denial. Unfortunately, a majority live in a constant state of inflammation and/or pain for extended periods of time.

Breathing is very important in terms of monitoring training and health. Breathing patterns indicate stress levels in the body. Breathing through the mouth creates shallow breathing and is perceived by the body as a stressful breath. Shallow breathing brings oxygen into the upper part of the lungs and doesn’t utilize the deepest part of the lungs.

Breathing deep into the diaphragm allows the diaphragm to expand and draw the oxygen deep into the lungs where there are more capillaries allowing for greater exchange of oxygen and carbon dioxide in the blood. A greater exchange rate increases energy by delivering more oxygen to the body for increased performance and removes toxins from organs more effectively, aiding in recovery.

Nasal breathing is a relaxing breath helping the muscles to stay relaxed. Muscle tightness restricts blood flow impeding performance. The more that can be done to help the body perform at its best the easier and more enjoyable exercise becomes. This also translates to the better you feel when not exercising as well.

Nasal, diaphragmatic breathing is the cornerstone of a yoga practice. I do not think it is coincidence that Breath and Life is the same word in yoga – Prana. When there is no more breath, there is no more life. Yoga then coordinates the breath with movement, a great practice for running as well. Yoga loosens the tension held in the muscles, and as mentioned above, releasing the tension will improve performance, reduce inflammation and aid in the health of the body.

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Chocolate Banana Energy Pudding

In a blender put 3 cups of milk (I’ve used low-fat chocolate, unsweetened chocolate almond milk, and the 1/2 gallon coconut milk you buy in the refrigerated section of the store – whatever works for you!), approximately 3/4 cup fresh ground almond butter, 1/4 cup of cocoa powder (raw, unsweetened), and 5 ripe bananas. Blend well.

I’m always looking for easy recipes so please post below if you have something yummy and easy as I don’t like to spend a lot of time in the kitchen cooking and cleaning. Next time I’ll share my hybrid cookie recipe from combining and modifying two of my favorite recipes to make gluten-free, low-sugar cookies.

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Runner's World Ask the Expert Q&A

A number of follow up questions were received in response to the one posed in the Runner’s World Magazine Ask the Expert Q&A. I am posting these questions along with ones from my clients on this blog because I believe they may be helpful to others. I want to encourage further questions; others may be wondering the same things you are! You may pose your question in the comment section below.

Q: I am pregnant and I could use your advice on how to continue and modify (running) as things progress. Thanks! ~ Alicia (client)

A: Congratultions! Most important, check with your doctor to make sure it is ok for you to continue running. If you were running on a regular basis before you became pregnant it is usually safe to continue running as long as there are no health risks to you or the baby as determined by your ob/gyn. Once the doctor gives the clearance that it is safe for you to run, it will be even more important for you to listen to your body and be aware of the signals the body is sending.

Breathing will still be key for you to monitor your training. Keeping your heart rate in your target zone will be essential to avoid unnecessary stress for you and the baby. Breathing rate and patterns we discussed during coaching will tell you if you are feeling comfortable.

As the baby grows and starts to put pressure on the diaphragm it will make breathing more difficult and more exertion will be needed to carry the extra weight. When you find it harder to maintain nasal breathing, and you feel your heart rate climb, remember to walk. Once you feel your heart rate come down and you are able to maintain comfortable nasal breathing again then you may continue running.

As the ligaments loosen up it will also be important to pay attention to correct running form. The hips will widen and the alignment of hips to knee will be more pronounced so be sure to continue using your hips full rotation to keep your foot strike correctly under you and to avoid stress on the joints. This may be easier to do until the baby impedes movement since the ligaments will make the joints looser. Also be aware of the terrain, as your balance will be different with the weight in the front and the looser ligaments, so be safe by running on a path that won’t trip you up.

Remember to drink plenty of fluids! Do not let yourself get dehydrated! This may take some extra planning to make sure your bladder isn’t too full as the baby will put extra pressure on the bladder. Drink plenty of fluids to rehydrate and recover following a run.

Often the middle trimester is the most comfortable and energetic time of the pregnancy and you may feel great running. Your body will tell you the days you are not at your best and think about if you are sleeping, eating and drinking well, these will affect you the most with performance. Most important is the health of you and the baby so be patient with yourself the days you are slower and may be a little frustrated. You are out there exercising and that is most important!

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Runner's World Ask the Expert Q&A

I received a number of follow up questions to the one posed in the Runner’s World Magazine Ask the Expert Q&A. I am posting these questions along with ones from my clients on this blog because I believe they may be helpful to others. I want to encourage further questions; others may be wondering the same things you are! You may pose your question in the comment section below.

Q: I’ve tried to start running many times, but never manage to get past running for 3-5 min straight before I either hurt myself or come down sick and lose my momentum.  I suspect that I’m somehow over training, but unsure as to what to do about that.  Is this something that you can help me with?  I’m also very interested in nutrition, proper fueling and recovery, how much emphasis do you put on that? Thank you! I look forward to hearing from you!~ Shannon W.

A:  The issues you stated regarding getting sick, fighting injury and losing momentum are not uncommon. It’s hard to say without more information regarding your individual training schedule to know if it is true overtraining. Fueling is very important and nutrition for recovery equally important. You said you can’t run more than 3-5 min before you get either hurt or come down sick, did you mean 3-5 months?

Follow up:  To explain better, these last few times I’ve tried to run I’ve been using the Couch to 5K app on my iPhone.  It’s a run-walk program that starts you off running intervals of 30 seconds and working up from there.  Around a month or so into the training plan you are running intervals of 3 and 5 minutes and walking in between.  This is usually where I run into problems one way or another.  I’m also guessing that a large part of my problem is that I’ve led a quite sedentary life.  The only activity I was ever involved in regularly was yoga, and that was years ago now.  Running has always been a challenge for me since I was a kid, however, it is something I very much enjoy and would like to be able to do more.

A: From what you describe it may not be over training but something that can be conquered through breathing and heart rate monitoring. Breathing is coordinated with the level of your heart rate. Breathing patterns are used to monitor your heart rate and keep the body relaxed. It also helps you learn to listen to your body and train accordingly. The breathing, instead of your watch, will guide you when you should walk and when you should run. As you progress, you will find yourself naturally running more and walking less. Running with a high heart rate consistently is hard on the body and it will start to break down.

Running form is another key ingredient to avoiding injury. Correct form helps the body perform more efficiently and with less effort making running easier and more enjoyable. Correct form also enables the body to use its natural shock absorption system, lessening the impact on the body and reducing the chance for injury. Getting the hips to come up and around versus powering with the legs makes it easier to have correct foot strike, which is the first step to absorbing the impact and easing the wear and tear on the joints, ligaments and muscles.

Follow up: I’m honestly not convinced that it is over training that is causing my problem.  That’s why I’m very glad to hear that we can discuss fuel and recovery nutrition, I am very confused in this area.

Fueling the body properly before running provides the energy needed to perform. Eating carbohydrates approximately 30-45 minutes before a run will get the system going. A body in “fasting” mode will conserve fat. When the body runs out of fuel it will start to break down the muscles requiring more recovery time. Keeping the heart rate low during runs teaches the body to tap into fat reserves for energy.  Refueling within 20 minutes after a run helps replenish the muscles and aid in recovery. Any time after running an hour it is important to get a 4:1 ratio of carbohydrates to protein to start the recovery process. There are powders available that have the correct amounts of carbs, proteins and electrolytes, but a more natural and easy source is low-fat chocolate milk!

I commend you for sticking with running and wanting to be more active and healthy. I think some little details for you will make a difference.

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http://runnersworld.coverleaf.com/runnersworld/201111?pg=34#pg34

I received a follow up question I’ve posted below that I thought may be helpful to others. I want to encourage further questions since others may be wondering the same things you are. You may pose your question in the comment section below.

Q: I just received my Runners World magazine and read your response regarding yoga as strength training. I’m trying to heal from an ITB/ knee injury and have been looking for a yoga/running solution.  Are you in South Africa? Do you do ‘personal training’ programmes? Thanks for your time. ~ Ilan Green

A: Illiotibial band (ITB) syndrome plagues many runners and the discomfort comes from tightness of the ligaments rubbing against the bone on the outside of the knee. The more irritated it gets the more it becomes inflamed resulting in increased discomfort.

Tight ITB often is a result of an imbalance in the hips. The repetitive nature of running can exacerbate this imbalance resulting in increased tightness. An imbalance in the hips can be a result of tightness and weakness in core and hip muscles. Yoga is great for loosening and strengthening ligaments and muscles.

It may be advantageous to see a chiropractor to get the hips in alignment first and then yoga can strengthen and stretch the key hip muscles to help maintain correct posture and balance. Sun Salutation and Warrior Series, are great for obtaining the stretch and strengthening simultaneously. This gentle movement can also help keep joints healthy and lubricated.

Key to remember – yoga should never hurt. Learn to listen to your body, it will tell you when you’ve gone far enough. As runners it is easy to push beyond the body signals. Listening will help keep the injuries away.

I am not in South Africa, one day I hope! I do remote coaching, the farthest away in India, but it sounds like it may be advantageous for you to find a local yoga instructor to help you to feel what correct hip alignment should feel like.

Thanks so much for your response – really appreciate your time and valuable advice. It’s the first time anyone has advised on seeing a chiropractor. Will definitely follow up. Thanks again. Kind regards ~ Ilan

Additional comments through email:

“I totally agree, yoga (even though it is harder than heck for me to endure because of my extreme inflexibility) has been a great balance to all of the impact sports I like to do.” ~ Ari

“I have now been to two yoga sessions.  Though I still have to suppress a giggle or two and staying awake during the ending meditation period is a struggle…I am sold. Sunday, I did a monster hike..about 8 miles, up and down very rocky terrain.  The next morning my knees were killing me…went to yoga, immediately felt much better and in a couple of hours I was back to 100%.  I did not take any Advil or any other pain killer.  All pretty amazing.” ~ Stuart

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Runner's World Ask the Expert Q&A

In  the November issue of Runner’s World magazine, in the Q&A Ask the Experts section, it was asked “Can yoga replace strength training?”  You can see my answer by clicking on the link below or look on page 32 if you receive the magazine.

http://runnersworld.coverleaf.com/runnersworld/201111?pg=34#pg34

I received a follow up question I’ve posted below that I thought may be helpful to others. I want to encourage further questions; others may be wondering the same things you are. You may pose your question in the comment section below.

Q: I’m writing to ask you about your comment in the recent issue. You stated that western style yoga could take the place of strength training. I assume this means you do not believe the Bikrim yoga could do the same. I’m trying to get back to running (I did marathons 10 years ago….I’m now 53) and have started practicing hot yoga. I have a constant sore arm due to a skiing accident and find sun salutations extremely difficult. I wanted to ask you if you thought hot yoga would really be useful. Also, do you do online coaching? Thank you. ~ Jane Deeley

A: Thank you for getting in touch with me, Jane.

I advise to avoid hot classes. Yoga is about listening to your body. When you put it in an environment using excessive heat it takes away that element of the body communicating it’s natural limits. The physical aspect of over stretching, and the mental aspect that you should be able to stretch further, increases the chance of injury. The overall rule is yoga should never hurt. If something hurts, it’s your body telling you to back off from the pose and use a modification until the muscles, ligaments and joints become more flexible. Heat modifies the ability to feel the limit.

The beauty of yoga allows the ligaments to stretch and strengthen and helps maintain fluid in the joints, allowing for more range of motion. The increased range of motion allows for better running form making running more efficient and enjoyable.

How the body moves and functions is effected by nerve communication to the muscles. When there is an injury the body learns to adapt and often times creates alternative muscle communication to protect itself. This further restricts the natural function of the body.

Not knowing your specific arm injury, depending on if the injury is in the bone, muscle or joint; one thing to consider when you take up running again is to make sure your body movement, specifically the hip movement coordinated with upper body movement, is functioning correctly. When the body makes modifications and is forced to recruit other muscles to do the job, it increases the chance of injury. If it’s muscle pain, active release therapy by a certified massage therapist may be helpful. Massage can also help work out built-up scar tissue which can also restrict movement and muscle function. For joint discomfort you may consider consulting a chiropractor. For athletic performance, it would be beneficial to find one knowledgeable in neuro-muscular and neuro-myofascial communication pathways. If the ache is in the bone then check that muscle recruitment is functioning correctly and there is no fracture in the bone, then yoga may help keep the muscles from restricting movement to protect the arm.

As far as sun salutation, if you tell me more specifics on the arm ache then it will be easier to recommend modifications. I do remote coaching, if you can give me some more information regarding your running and what you are looking for with coaching then we can discuss it further.

Q: Thank you so much for your detailed and thoughtful response. I can understand the points you made concerning hot yoga. I realize now I’ve been afraid of practicing in a non-heated room – afraid I couldn’t manage the asanas which probably means I wasn’t ready for them. I will look into finding some suitable classes.

In the last two years, I have stopped yoga completely and just in the last 4 months, I’ve begun to run again. One of the reasons I think I’ve sort of “stalled” is in a word – menopause. I couldn’t stand the heat in the room, I gained about 12 pounds over the two year period and sleeping has been terrible due to night sweats. I did try bio-medicals, but I couldn’t tolerate them. Deep down, I feel like if I could just start running again and doing some yoga, that I could get back on track. The only problem I ever had with running in the past was a pesky piriformis for which physical therapy did the trick. As far as what I’m hoping for in terms of running…I would love to get to do just one more marathon with my daughter who, wants to run her first, once she graduates from college next year and is through with x-country and track.

A: I would encourage you to find a Hatha or gentler Vinyasa flow class to get you going again. One of these practices would be great to help you manage menopause as well. Focus on the breathing, really breathe deep into the diaphragm and through the nose. This is a relaxing breath and gets more oxygen to the system helping you relax and have more energy. Asanas are a massage for the organs, keeping them healthier by getting the blood flowing through them better so they can perform to their best, too. All of these will help manage the body changes you are experiencing.

Exercise is great to manage the changes. Keep those muscles and bones strong, too. It will be important to really pay attention to heart rate, especially starting again and you aren’t use to running with the hormones behaving differently. It will be important to keep your heart rate low, 60-65% of maximum heart rate for the first 20 minutes to warm up and then in the 70% range after that, to teach your body to utilize fat as energy and to keep your body from experiencing more stress which will make the hormones kick in as well. The best way to monitor this is by the breath, the same you use in yoga. Breathe through your mouth and deep into the diaphragm. I teach breathing patterns that coordinate with your heart rate and will help you monitor your training. Running with your daughter is a great motivator and goal! Just train smart.

Q: I will be sure to look for one of those classes. I really do appreciate you explaining the benefits of specific breathing. I just want to be sure about one thing; you’re saying I should always be breathing through my nose, during my yoga practice? Also, would you suggest I wear a heart monitor while running?

A: You should breathe through your nose Always! Every day breathing, yoga, and running. A heart rate monitor can be a helpful tool to help you learn what your body and breathing feels like at different heart rates. But if you pay attention to the breathing it will teach you. I teach breathing patterns to use at different paces that will teach you to monitor your heart rate, keep it down and lower the stress effect on the body. Keeping the heart rate down teaches the body to utilize different energy sources, primarily for endurance running, it is teaching your body to utilize fat for energy before depleting the muscles of all the glycogen.

I can’t thank you enough for taking the time to explain all of this to me. I think your clients are lucky to have you! Regards, Jane.

 Next: More Runner’s World Q&A Follow Up