Why Mo Farah is the World's Greatest 10k Runner

Mo Farah of the UK has had a scintilating Spring and Summer of running this year. He ran a debut half marathon of 1 hour and change and then came back this Summer to set UK national records in the 10k (26:47) and 5k (low-12:50s). He has won 10 straight races as well. Going into this weekends world championships there are numerous reasons Farah is the favorite for the 10k and possibly to win the 10k and 5k double.

1) Biomechanical efficiency- He has a naturally, biomechanically efficient stride. Little energy is wasted. By having proper posture and mechanics he puts his spine and ribs in an optimal position as well as his diaphragm (for inspiration) to allow for the most efficient breathing pattern and reduced accessory muscle usage.

2) High lactate threshold- He can run very fast before lactic acid begins to accumulate in his blood stream. Once it accumulates, he is able to process high levels of it therefore maintaining proper systemic pH.

3) High VO2 max- His lungs are able to receive and his heart can deliver high levels of oxygen to his muscles while running. Other athletes with known high VO2 max includes cyclist Lance Armstrong and marathoner Ryan Hall.

4) Optimal training environment- He lives and trains in Oregon which has a great climate for training- mild temps, damp weather, etc.. He also has access to the highest technology available such as underwater treadmills for less impact on his legs, altitude simulation equipment, and advance recovery equipment such as cryo chambers. He also is coached by a former world-class runner, Alberto Salazar.

5) Tactics- Farah has won a variety of races in Europe and America with his great tactics. He always keeps contact in the race and knows when to lead and when to follow. He also has displayed great closing speed beating fast milers such as Bernard Lagat down the homestretch.

6) Will- All of the talent in the world does not replace will. Farah wants to win. Period.

So, my prediction for the World Championships? Farah wins the 10k in a sub-27 minute clocking. Initially, it may be tactical, but the pace will heat up the last mile or two.

Less is More?

The popularity of “barefoot running” is on the rise. Vibram Five Fingers and other minimalist shoes, including New Balance’s Minimus and the Nike Free have been a hot topic among both the running and medical communities. Companies have certainly been able to capitalize on the greener movement despite a lack of consensus regarding the true benefit of them among fitness and medical professionals.

So, the question is: Will these shoes benefit me? I have my professional opinion which I will present briefly. However, first I will discuss what a couple of professionals have said. At a recent running expo I had the opportunity to speak with “The Running Doc”, Dr. Lewis Maharam. He stated that he is against the usage of these minimalist shoes as he has noticed a rise in injuries in people who have used them. He prefers traditional running shoes supplemented with an orthotic for those who have injury issues. Another opinion presented in “Running With Joy” by Ryan Hall (4th in the 2011 Boston Marathon and fastest American marathoner ever) stated that while it is argued that running barefoot is more natural, Americans face unnatural barriers such as running on hard surfaces and increased incidence of obesity.

Now, let’s explore the arguments of those who are in favor of barefoot running. It is argued that running barefoot creates increased midfoot and forefoot striking which reduces stress on the heel and allows for improved strength of the foot flexors. It is also argued that supportive running shoes have increased the incidence of foot and ankle injuries such as Achilles tendonitis and plantar fasciitis by not allowing the foot to move naturally and the muscles to build strength. Lastly, those in favor of barefoot running state that there are spiritual and psychological benefits to running more naturally as purported in the bestselling book “Born to Run”.

From a physical therapist standpoint when I assess the efficacy and benefit of barefoot running I have to gather information from my background both as a physical therapist and as a runner. Years ago, when barefoot walking and running were more mainstream, the foot muscles and subsequently the other muscles of the lower extremities and core were able to adapt to the natural biomechanics of the gait pattern. However, things have since changed. Roads are blacktop, many running paths are concrete, and the floors we work on are hard surfaces. Also, casual shoewear, especially high heels, has certainly increased the incidence of foot and ankle injuries. Given the fact that we wear shoes from the moment we first learn to walk, our bodies have adapted to shoewear. Undoubtedly, this has resulted in a weaker foot and consequently less structurally supportive foot thus requiring more supportive shoewear. Increased injuries associated with minimalist shoes are likely to happen if a person immediately starts to perform all exercise in them. The injury does not necessarily have to occur at the foot either. It could result in knee, hip, or back pain due to the change in the rotation of the lower extremity with gait.

Given the aforementioned information, are minimalist shoes right for me? The answer is complicated and should be considered on an individual basis. To generalize that every runner needs to experience barefoot running is a gross overstatement. As with other things, in moderation minimalist shoes could be of benefit. However, the key words are “in moderation”. As with any new exercise, you want to start out slow and build yourself up. The same should be applied with minimalist shoes. If you want to try them first start using them for no more than 5% or so of your running. Also, start on softer surfaces. This will allow for strengthening of the foot without overtraining and causing stress fractures or tendonitis. In other words, the body needs time to adapt. Special situations to consider would be a previous history of injury, osteoporosis, arthritis, etc.. If you have any prior medical history you should consult a medical professional first. In summary, if you feel the need to be free, make an educated decision and consider all the variables. If you do your homework the risk of injury will be less and the likelihood of positive outcomes will be much higher.

Asymmetry a Major Contributor to Injuries in Track Athletes

Running injuries such as Achilles tendonitis, plantar fasciitis, patellofemoral syndrome, and back pain are all too common. In the therapy and medical world there is a wide variety of approaches to treatment of these conditions. Medical professionals use everything from anti-inflammatories, to massage, to joint mobilizations, to cortisone injections, and to therapeutic exercises. However has the asymmetric nature of running track been overlooked? Recently, I was looking at vacation pictures from the beach. I happened to notice in one of the pictures that my right calf looked bigger than my left. So, to test my hypothesis I pulled out a tape measure. My hypothesis was confirmed. My right calf is a half inch bigger than my left. Having run track for years I decided to investigate this further. I have always loved numbers. So, the math nerd in me is coming out. I got out my pen and paper and sprinkled in a little research to come up with the following information. Let's say, for estimation's sake, that the average step width is 0.5 meters. The average width of a track lane is 1 meter. If a person runs a whole lap around the track in lane two he has run 6.28 meters further than he would have in lane one. Here comes the math. If 0.5 meters for the step width is approximately half of lane one, then the right leg is running 3.14 (also known as pi) meters further than the left per lap. That calculates to approximately 40 meters more running for the right leg in a 5k track race! Add that up over a track season and you have one strong right leg in comparison to the left. Recently, at the Prefontaine Classic in Eugene Oregon, Moses Mosop broke the 30k world record on the track. Covering 30k on the track means his right leg went over 200 meters (or more than a half lap around the track) more than his left leg! Consider the impact that has on pelvic alignment, functional leg length, strength, and flexibility and you have a recipe for injury. So, what do we do with this information as therapists? We check for symmetry! Is flexibility the same between sides? How does the strength compare? How do you move and what is your posture like? Is muscle girth the same? We take the information gathered to come up with an individualized treatment plan for each athlete. Some exercises will likely be involved as will joint mobilizations and manual therapy techniques. Anti-inflammatories and rest will likely help in the short-term. However, if the root of the problem is not addressed then you can expect the injury to return.