best athletic shoes with ankle support image
Big A
1) Is treadmilling considered a cardio exercise, good for weight-loss from head to toe? Or does is just build leg muscle
2) Do you have to wear running shoes on a treadmill? Or are running with bare feet/shoes better for your posture?
Answer
I've rarely used a treadmill, preferring to go outside when I have to exercise, but I'd think that walking or running on a treadmill will help your general condition, just like walking or running outdoors would.
And it's much better for your feet to exercise barefoot! 'Support' is deceptive and can even be the CAUSE of injuries. Because you lack feedback from the ground you may keep going past your limit, causing stress injuries, and because the sole increases the lever angle you're increasing the risk of ankle injury.
From Steven E. Robbins and Adel M. Hanna. "Running-related injury prevention through barefoot adaptations," Medicine and Science in Sports and Exercise, 19(2), 1987, pp. 148-156.
A number of reports indicate an extremely low running-related injury frequency in barefoot populations in contrast to reports about shod populations.
[...]
To explain this paradox, the authors hypothesized that there exist adaptations associated with barefoot activity that provide impact absorption and protection against running-related injuries. An adaptation involving foot arch deflection on loading is hypothesized to be an important adaptation providing impact absorption. In contrast, it is hypothesized that the known rigidity of the shod foot may explain the reported high injury frequency in North American runners.
...
The modern running shoe and footwear in general have successfully diminished sensory feedback without diminishing the injury inducing impact, a dangerous situation.
And Steven E. Robbins and Gerard J. Gouw. "Athletic Footwear and Chronic Overloading," Sports Medicine, 9(2), 1990, pp. 76-85.
Some authors have concluded that chronic overloading with locomotion is inevitable in modern man because of inherent lower extremity fragility. Accordingly, footwear, such as running shoes, which attempt to attenuate shock waves through interposition of yielding layers between the plantar surface and ground, are presumed essential for safe running, and are also promoted for use during walking. However, this supposition seems inconsistent with reports indicating that habitually unshod humans are not subject to chronic overloading during running. By taking this into account, the lower extremity must be inherently durable, and chronic overloading must be a consequence of wearing footwear, and probably due to increased shock with their use.
[...]
The lower extremity is inherently durable, and, when unencumbered by footwear, it can endure running without signs of chronic overloading, because a vigilant system restrains shock. The use of modern athletic footwear, in addition to being inferior to older footwear in moderating shock during running, renders the lower extremity susceptible to injury because of design flaws introduced by the preoccupation with optimization of plantar comfort.
...
The obvious solution to the problem of chronic overloading in shod runners is to promote barefoot running.
And Steven E. Robbins, Adel M. Hanna, and Gerard J. Gouw. "Overload protection: avoidance response to heavy plantar surface loading," Medicine and Science in Sports and Exercise, 20(1), 1988, pp. 85-92.
...the paradoxical low incidence of similar injuries reported in barefoot populations implies that modern footwear may produce injuries that normally would not be present without their use.
Also a survey among barefoot rikshaw coolies, who run barefoot on pavement all day long, showed none of these stress injuries, after the first period of adjustment:
"One hundred and eighteen of those interviewed were rickshaw coolies. Because these men spend very long hours each day on cobblestone or other hard roads pulling their passengers at a run it was of particular interest to survey them. If anything, their feet were more perfect than the others. All of them, however, gave a history of much pain and swelling of the foot and ankle during the first few days of work as a rickshaw puller. But after either a rest of two days or a week's more work on their feet, the pain and swelling passed away and never returned again. There is no occupation more strenuous for the feet than trotting a rickshaw on hard pavement for many hours each day yet these men do it without pain or pathology."
More in the source!
I've rarely used a treadmill, preferring to go outside when I have to exercise, but I'd think that walking or running on a treadmill will help your general condition, just like walking or running outdoors would.
And it's much better for your feet to exercise barefoot! 'Support' is deceptive and can even be the CAUSE of injuries. Because you lack feedback from the ground you may keep going past your limit, causing stress injuries, and because the sole increases the lever angle you're increasing the risk of ankle injury.
From Steven E. Robbins and Adel M. Hanna. "Running-related injury prevention through barefoot adaptations," Medicine and Science in Sports and Exercise, 19(2), 1987, pp. 148-156.
A number of reports indicate an extremely low running-related injury frequency in barefoot populations in contrast to reports about shod populations.
[...]
To explain this paradox, the authors hypothesized that there exist adaptations associated with barefoot activity that provide impact absorption and protection against running-related injuries. An adaptation involving foot arch deflection on loading is hypothesized to be an important adaptation providing impact absorption. In contrast, it is hypothesized that the known rigidity of the shod foot may explain the reported high injury frequency in North American runners.
...
The modern running shoe and footwear in general have successfully diminished sensory feedback without diminishing the injury inducing impact, a dangerous situation.
And Steven E. Robbins and Gerard J. Gouw. "Athletic Footwear and Chronic Overloading," Sports Medicine, 9(2), 1990, pp. 76-85.
Some authors have concluded that chronic overloading with locomotion is inevitable in modern man because of inherent lower extremity fragility. Accordingly, footwear, such as running shoes, which attempt to attenuate shock waves through interposition of yielding layers between the plantar surface and ground, are presumed essential for safe running, and are also promoted for use during walking. However, this supposition seems inconsistent with reports indicating that habitually unshod humans are not subject to chronic overloading during running. By taking this into account, the lower extremity must be inherently durable, and chronic overloading must be a consequence of wearing footwear, and probably due to increased shock with their use.
[...]
The lower extremity is inherently durable, and, when unencumbered by footwear, it can endure running without signs of chronic overloading, because a vigilant system restrains shock. The use of modern athletic footwear, in addition to being inferior to older footwear in moderating shock during running, renders the lower extremity susceptible to injury because of design flaws introduced by the preoccupation with optimization of plantar comfort.
...
The obvious solution to the problem of chronic overloading in shod runners is to promote barefoot running.
And Steven E. Robbins, Adel M. Hanna, and Gerard J. Gouw. "Overload protection: avoidance response to heavy plantar surface loading," Medicine and Science in Sports and Exercise, 20(1), 1988, pp. 85-92.
...the paradoxical low incidence of similar injuries reported in barefoot populations implies that modern footwear may produce injuries that normally would not be present without their use.
Also a survey among barefoot rikshaw coolies, who run barefoot on pavement all day long, showed none of these stress injuries, after the first period of adjustment:
"One hundred and eighteen of those interviewed were rickshaw coolies. Because these men spend very long hours each day on cobblestone or other hard roads pulling their passengers at a run it was of particular interest to survey them. If anything, their feet were more perfect than the others. All of them, however, gave a history of much pain and swelling of the foot and ankle during the first few days of work as a rickshaw puller. But after either a rest of two days or a week's more work on their feet, the pain and swelling passed away and never returned again. There is no occupation more strenuous for the feet than trotting a rickshaw on hard pavement for many hours each day yet these men do it without pain or pathology."
More in the source!
What is the best brand of running shoe to avoid injury?
Ilean
I run cross country and i am buying new shoes but i want a new kind because the ones that i have (assics) hurt my knees. any suggestions
Answer
It is not necessarily the brand of shoes. You need to look at the structure of the bones in your feet. Do you overpronate (ankles roll in when you walk?? How do your shoes wear on the heel? You may need inserts for arch supports. Your knees may be hurting because the shoes are old or the wrong type for your foot. It's also a really good idea to go to a running specialty store, not just the athletic shoe stores in the mall.
Check out this website to help you decide:
http://www.roadrunnersports.com/rrs/womensshoes/
It is not necessarily the brand of shoes. You need to look at the structure of the bones in your feet. Do you overpronate (ankles roll in when you walk?? How do your shoes wear on the heel? You may need inserts for arch supports. Your knees may be hurting because the shoes are old or the wrong type for your foot. It's also a really good idea to go to a running specialty store, not just the athletic shoe stores in the mall.
Check out this website to help you decide:
http://www.roadrunnersports.com/rrs/womensshoes/
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