News>Experts teach March Airmen to run injury-free
Photos
Runners stand barefoot in the grass during a running clinic at June 12, 2011, at March Air Reserve Base, Calif. The clinic was a joint effort between the 452nd Air Mobility Wing and the March Fitnesss and Inspiration Through Teamwork organization. (U.S. Air Force photo/Staff Sgt. Kevin Chandler)
Dr. Mark Cucuzzella speaks to runners during a running clinic June 12, 2011, at March Air Reserve Base, Calif. The clinic was a joint effort between the 452nd Air Mobility Wing and the March Fitness and Ispiration Through Teamwork organization. (U.S. Air Force photo/Staff Sgt. Kevin Chandler)
A group of Airmen try barefoot running Dr. Mark Cucuzzella during a running clinic June 12, 2011, at March Air Reserve Base, Calif. The clinic was a joint effort between the 452nd Air Mobility Wing and the March Fitness and Inspiration Through Teamwork organization. (U.S. Air Force photo/Staff Sgt. Kevin Chandler)
Dr. Mark Cucuzzella demonstrates running forms during a clinic June 12, 2011, at March Air Reserve Base, Calif. The clinic was a joint effort between the 452nd Air Mobility Wing and the March Fitnesss and Inspiration Through Teamwork organization. Dr. Cucuzella is the chief medical consultant for the Air Force Marathon and the 2006 Air Force Marathon winner. (U.S. Air Force photo/Staff Sgt. Kevin Chandler)
by Staff Sgt. Kevin Chandler
452nd Air Mobility Wing Public Affairs
6/21/2011 - MARCH AIR RESERVE BASE, Calif. (AFNS) -- Dr. Mark Cucuzzella, the medical consultant for the Air Force Marathon, and Ian Adamson, an ultra-athlete and three-time record holder, shared information on proper techniques and methods for injury-free running during two, three-hour running clinics June 12 here.
Dr. Cucuzzella, an associate professor of family medicine at West Virginia University and an Air Force Reserve flight surgeon stationed at Wright-Patterson Air Force Base, Ohio, told those in attendance the primary concern for runners is their feet.
Feet are "critical to movement" and can be a source of injuries for many runners, he said. In fact, it was a toe injury that led the doctor, who won the 2006 Air Force Marathon, to re-evaluate his running form.
After examining the running technique of successful Kenyan marathoners, the doctor said he realized his training regimen needed some modification. He developed a 12-step plan for running, based on the barefoot style of running Kenyans employ and Western children enjoy, but eventually abandon as they grow up.
The plan focuses on developing proper form and posture to ensure runners are using the natural engineering of the foot to absorb shock from impact and keep the runner's hips and knees from bearing too much strain and ultimately sustaining injury. Dr. Cucuzzella played a short video on this technique, which featured him running barefoot on a highway.
Mr. Adamson said he is also a proponent of barefoot running. Despite his numerous races and years of training, he said he never experienced a running injury until he transitioned from barefoot running to wearing his sponsor's shoes.
While barefoot running is growing in popularity, a recent article in the New York Times cautioned that barefoot running can lead to new injuries, due to the body's inclination to keep striding as if the feet were still in shoes. People who are used to walking barefoot tend to impact the ground at the mid-foot, while those who are used to wearing shoes strike more with the heel.
Dr. Cucuzzella acknowledged this fact and cautioned that retraining your feet to adopt a natural stride should be done gradually to avoid harm to foot bones and tissue.
He also advised those runners trying to improve their aerobic conditioning to run slower.
According to scientific research, by maintaining a pace that keeps the runner's heart rate in an aerobic zone, the body taps into fat stores instead of burning glucose, allowing the runner to go longer distances. Additionally, as time passes, that target heart rate will become more difficult to reach, causing the runner to increase their pace.
Mr. Adamson agreed with the doctor and said he only used long, slow runs to prepare for The Badwater Ultramarathon. The 135-mile race is widely considered to be one of the most grueling runs, due to the change in elevation throughout the course and the scorching heat at the race's starting point at Death Valley in California. Mr. Adamson credited his aerobic conditioning for allowing him to finish the race.
After the classroom presentation, the running experts escorted the attendees outside to practice these techniques. All attendees removed their shoes to try running barefoot for a short distance, and they learned some new drills to increase their strength and stability.
"I'm glad I came," said Staff Sgt. Jose Marin, from 752nd Medical Squadron. "Next time I run, I'll use this."
Although he said he was skeptical about attending the clinic, Sergeant Marin said he enjoyed the attention on running basics and fundamentals.
Others in attendance said the clinic taught skills that could be easily incorporated into training plans.
Tech. Sgt. Michelle Menogue, from 752nd Medical Squadron, said the clinic was very informative and had lots of pointers she will use in her training runs. Sergeant Menogue said she is confident she will see improvement in her running after attending the clinic.
Capt. Adam Walker, from the 336th Air Refueling Squadron, put his new running skills to the test June 13 during a six-mile run on base.
"I really enjoyed the seminar," he said. "I have run all my life, yet I have never learned so much or corrected as many misconceptions as I did in those four short hours. I'm excited now about running more, faster and with much less injury."
Dr. Cucuzzella said these improvements and enthusiasm about running are what their clinics aim to provide Airmen.
"We're trying to not only improve (physical training) scores, but the state of overall health in the Air Force," he said.
A total of 90 runners attended the two sessions.
Comments
6/24/2011 9:12:38 AM ET @John, there are links online to training tips from Dr. Cucuzzella including a powerpoint with links to video. Not as good as an in-person seminar but at least it's something. @Tom, I have a friend who competes in the tough mudder races and he does all of his road running barefoot, not on a track, on a road. Heck, people run marathons barefoot; feet toughen up.
MM, FL
6/23/2011 8:46:46 AM ET Ok, so what fantasy track is he going to run on barefoot? The last I checked, all of them had a degree of debris that could cause cuts and scrapes to a person's feet which would constitute injuries and possible medical complications depending on what cut or scraped the feet.
Tom, KS
6/23/2011 7:24:00 AM ET Every base would benefit from a seminar like this. Many airmen have very little experience with fitness training and we expect them to maintain a healthy lifestyle with no real guidance on how to get there. I grew up running track and cross country and I've found that most of what I thought was pretty obvious is completely foreign to a lot of people. I do find it funny that although you have to run faster to pass F2F, Dr. Cucuzzella advised those runners trying to improve their aerobic conditioning to run slower. I get his point but I can see this adding fuel to the "this fitness test is garbage" line.
Mike B, Middle GA
6/21/2011 8:00:49 PM ET Ok, so why does the AF not have a conference set up and Dr. Cucuzzella purporting the proper ways of running to the entire AF? Seems to me that we would want to provide at minimum a brochure stating all the needed info from the Dr. to maintain and train properly.
John, Kadena AB JP
6/21/2011 2:51:23 PM ET oh no, they are out of uniform running barefoot. aghast! Reminds me that I need to go buy another pair of vibrams so they are sized to be worn with socks so I can wear them in PT gear.
