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Springbak Running Tips For Sprinters
Posted by: | CommentsHow do genetics affect my running ability?
The past two blog posts we have discussed what type of shoes to purchase to prevent injury and for your foot type, now let’s discuss speed!
There is a time honored formula for improving running speed: shorten foot-plant time (increase stride frequency) and increase stride length. Let’s discuss a few methods to accomplish both.
Speed is perhaps the most coveted component of athletic performance. Whether you are a football player looking to better your 40 yard dash times or a marathoner who wants to improve your distance time, the importance of foot speed in running is unquestionable.
Division I Track and Field programs use our Springbak Springsoles for this very reason. For example, BYU Head Coach, Mark Robison, knows the Springbak Springsoles will accomplish both an increase in stride frequency / stride cadence and an increased stride length for his athletes. All coaches and athletes are seeking a competitive advantage from the equipment they use, to their training programs.
Traditional thinking dictates that to be fast, choose your parents carefully. In other words, speed is a genetic trait. However, while this is true to the extent that it is not possible to be a world class sprinter without genetic endowment, sport science and proper coaching have done much to refute this.
Sprinting speed is an essential element to most sports and a key evaluator of athletic performance. Being geneticly gifted is an important factor that contributes to world-class speed and it cannot be altered period! We need to understand that there are certain individuals that are born with muscular qualities that make them faster simply because of the structural and biochemical properties of their skeletal muscle. However, anyone can increase their speed, just not necessarily to world class athlete status.
The two external factors associated with speed which are trainable are mechanical efficiency (technique) and force production. Mechanical efficiency in sprinting is a skill that must be coached, like swinging a bat, shooting a basketball or throwing a football. When mechanics are perfected, the only way to increase speed is to develop the ability to generate force at greater magnitudes and rates. Sprinting is essentially a game of physics. The athlete who can strike the ground harder and faster, will propel themselves farther down the track, field or court with each step and thus will be faster every time. Talking with world class athletes, Springbak hears the same thing all the time. One of the biggest misconceptions in speed training is that fast sprinters “run light.” In reality, world class sprinters “run violently.” Pound for pound, world-class sprinters are some of the strongest, most powerful athletes in the world and it is that power that separates them from the field.
When watching world class sprinters work out, they shared a lot of training tips, and we are sharing them with you as well. These sprinters use exercises where the foot is in contact with the ground on stable surfaces to develop speed. Because sprinting involves reaction time forces against stable surfaces, sprinting speed is best developed using exercises in which the foot is in contact with the ground and reacts against an immovable surface. Back squats, front squats and deadlifts are exercises that fit into this category. Additionally, the movements in these exercises (extension of the hip, knee, and ankle) are movement specific to the skill of sprinting.
In sprinting, force is generated against the ground on a single leg. Therefore, an ample number of single leg exercises where the foot is in contact with the ground should be incorporated into your program. World class athletes use these methods for a reason – you should too. Lunges, single leg squats and step-ups are all great exercises that can involve triple extension on a single leg and can be used to develop specific sprinting power. Lastly, using plyometrics, or jumping exercises are also great ways to improve sprinting speed. Why? Because plyometrics utilize rapid eccentric and concentric muscle contractions and the forces generated during these exercises are quite similar to sprinting.
Be sure to check the Springbak blog for previous tips and articles!
Article by Mark Vona and Dr. Michael Yessis Phd. – Springbak advisory board.
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Springbak Running Tips – Proper Running Shoes For Your Foot Type
Posted by: | CommentsJogging gained enormous popularity in the 1970s as a great form of cardiovascular fitness. Since then running has become one of the most popular form of physical fitness in America. Whether you run on an indoor track or outdoors, you can enjoy this activity year-round and fit it comfortably into your daily routine.
Springbak sponsors many Division I Track and Field programs with high-performance footwear for runners. Our patented Springsoles lengthen your stride length and increase stride frequency, and coaches and trainers endorse our product.
During jogging or running, the 26 bones, 33 joints, 112 ligaments, and a network of tendons, nerves, and blood vessels that make up the foot all work together. That’s why you need to condition your body, build up to a routine, and stretch your muscles, tendons, and ligaments before and after each run. Debilitating muscle strain or more serious injury can result when runners or joggers don’t build up their routines and allow their bodies to strengthen over time.
The most common foot problems associated with jogging or running are: blisters, corns, calluses, Athlete’s Foot, shin splints, Achilles tendonitis, and plantar fasciitis. You can prevent many simple foot problems by using proper foot hygiene. Keep your feet powdered and dry. Wear clean socks every time you run. Make sure your shoes fit properly. Most importantly, let your body be your guide so that you don’t overstrain your legs, ankles, and feet. Always wear Springbak Springsoles in your running or training shoes, these increase athletic performance and give you a competitive edge. At the same time, the Springsoles are a highly effective tool for injury prevention, and great for shin splint problems as well.
Jogging/Running Shoes
Because of the force placed on your legs, ankles, and feet, jogging/running shoes need to provide cushioning for shock absorption. Like walking shoes, you need to select a pair designed for the shape of your foot and your natural foot structure or inclination.
There are three basic foot types:
Pronators are people with relatively flat feet, caused by low arches, which generally leads to over pronation, or a gait in which the ankle rolls inward excessively. People with this foot type need motion control shoes that offer support for mid-foot. Motion-control shoes are more rigid and built on a straight last. These are generally board-lasted shoes, which have a piece of cardboard running the length of the shoe for greater stability. Look for sturdy uppers for added stability and avoid shoes with a lot of cushioning or highly curved toes. Also look for a reinforced heel counter to maintain foot support and stability.
Supinators are people with high arches, which can lead to under pronation that places too much weight on the outsides of the feet. People with this foot type need stability shoes designed for extra shock absorption and often having a curved or semi-curved last. A slip-lasted shoe is also recommended, because the sewn seam runs the length of the shoe giving it greater flexibility. Also look for shoes that are reinforced around the ankle and heel to stabilize the foot and extra cushioning under the ball of the foot.
People with normal feet can wear any type of running shoe, although a curved last is generally preferred. When you run, your foot rolls quickly from the heel to the toe, with your foot bending at the ball on each step. That’s why it is important for running shoes to have enough flexibility in just the right places. However, to help with shock absorption, you need a little more rigidity to support the middle of the foot. Make sure the heel is low, but slightly wider than a walking shoe to help absorb the initial shock when your heel strikes the ground.
Here are some other important tips for buying a good pair of running shoes:
- Shop at the end of the day when your feet are slightly swollen to get a good fit.
- Try on shoes with the socks you will wear when walking. If you use an orthotic, bring that to the store when you try on shoes as well.
- Have your feet measured standing up and fit your shoes to the larger of your two feet.
- Be sure there is enough room in the toe box for your toes to wiggle and about a half inch between your toes and the end of the shoe
- Take time when shopping to try on different brands and walk around the store in each pair. Be sure to walk on a hard surface, not just on carpeting. Let your foot be the guide to the fit, not the shoe size or style.
- Look for lightweight, breathable materials for greater comfort.
- Run your hand all over and inside the shoes to feel for any seams or catches that might irritate your foot.
- Choose shoes that lace for better foot stability and control.
- Make sure your heel fits snugly and does not tend toward slipping out of the shoe.
- Consider buying two pairs and rotating your wear to give each pair time to breath between runs and extend the life of each pair.
- Replace running or jogging shoes twice year or about every 400 miles.
Please feel free to interact and share running tips by entering your comments below. We want to hear for you too!
We hope you have enjoyed our tips – Be sure to check the Springbak blog for previous tips and articles!
- The Team at Springbak, Inc.
Visit the Official Springbak® Website at www.springbak.net - Peak Performance Springsoles / Insoles – Run Faster, Jump Higher, Lessen Fatigue
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Springbak Spotlight on Hawaii Athletics
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Hawaii loves Springbaks especially those athletes in triathlons, marathons, volleyball and basketball. The Hawaii athletes are more competitive than ever and the Honolulu Sharks Basketball Teams – (www.sharksaau.com) have really put the Springbaks to good use in their gold victories and competitive play in Las Vegas. As more teams compete with our Sharks they learn of the advantages of Springbak Springsoles in their program.
We plan to sponsor the Punahou Basketball Teams this year as their talent deserves to bring back the State Championship with our products.
Currently, sales are good at Runner’s HI, Running Room and at McCully Bike shop, where the latest improved Springbaks can be purchased.
In Japan, several large athletic shoe companies have been evaluating the Springbaks for their shoes in volleyball, soccer and basketball which is very promising. Potential sales and interest are also being developed for Korea and Taiwan as they get more competitive in their sports as well.
In Hawaii, many of the athletes have had great success using the Springbaks with custom orthotics that are digitally fitted for each foot by Shoe Doctor. Orthotics will greatly enhance the athlete’s balance and ability to perform, and when the Springbak’s are added under the orthotics or normal shoe insole, you gain the strength, speed and spring to their specific sport. This is the ultimate customized performance configuration that we are now using with our athletes at the Honolulu Sharks which is strongly recommended. So the point is that when you buy a new shoe for performance, have the person doing the orthotic tell you the proper shoe size that should be ordered so the use of the orthotic and Springbak can be added to the shoe for the right fit, as most people are actually wearing the wrong size shoe for athletics.
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Strength Training for Basketball – What Type of Training is Needed?
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All solid basketball training programs will include exercises for improving your vertical leaping strength. Even if your present jumping height is lacking, you certainly can build-up your strength for the particular muscle groups involved. Increasing your vertical jumping ability even slightly can make a big difference in a game. The really good news is there are quite a few jumping drills you can use to increase your leaping ability. You can use strength training exercises with weight for your legs. There’s an old drill that some call, box jumps, and the reason people still use them is because they work well. It is subtle, but it works, and all you do is jump up onto a sturdy box. The only way you can actually get better (jump higher) is by training hard.
When you train for basketball, you have to do a certain amount of strength training. You should train all your muscle groups, as basketball is a game where you use both your lower and upper body. Your arms as well as your legs have to be ready for all kinds of rapid and repetitive movements in this sport. Vertical jumping requires you to have strong leg muscles. In the weight room, you should do several exercises for your leg muscles, including lunges and squats. Aside from your other training, it’s a good idea to hit the gym a few times per week for all around strength training. It will not only give you an edge on the court, it makes injuries less likely. Also, see our last blog post on ‘Proper Shoe Gear To Prevent Injuries’, this is an awesome article on Shoe Gear and how often you really need to change your athletic shoes and why!
You will need to train so you have good basketball skills, and then you need to train so your body can withstand the physical demand placed on it. Practicing ball handling exercises regularly is a good way to get more comfortable and agile when it comes to handling the basketball. Train with handling the ball with “go around the world” drills, and that is simply moving the ball around your body. Yet another is moving the ball through your legs in a figure eight pattern. These are things you can practice at home with a ball, and if you work at them you’ll see that they do help.
Springbak understands you want to be a better player, but the only path to real improvement is serious basketball training. There is so much that is important including conditioning, power, coordination, and basic skills. The most important thing to remember is to Move Forward With Positive Action.
In order to make improvements in your game, you know that the right basketball training regimen is critical. There are few sports where you need to maintain such intense levels of energy for so long. If you apply the following training techniques in our prior basketball training posts, your well on your way to the scholarship you all deserve.
We have prior blogs on shooting skills, jump shot off the dribble, and shooting the 3 – Be sure to check them out!
Have fun and Rule The Net!
Article by William Crow – Former Professional Basketball Player CEO/Chairman Springbak Inc.
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Springbak Training Tips – Proper Shoe Gear to Prevent Injuries
Posted by: | CommentsHow often do you need to replace your athletic shoes?
More often than you think, according to Utah Jazz team podiatrist Dr. Michael Lowe.
The use of proper shoe gear has a strong relationship to the performance and stability of foot function within the shoe. Those shoes which compliment foot requirements for stability, flexibility and shock absorption, can greatly aid in the dissemination of stress to foot and leg structure. The use of Springbak Springsoles in your shoes will greatly benefit all athletes for several reasons. The Springsoles have patented technology to reduce shock related injuries and give much more balance and stability to your game! This is the exact reason NCAA and pro athletes use Springbak in their programs.
The amount of stress applied to the shoe gear before replacement with a new shoe also has a profound influence upon protecting the athlete. Most runners are encouraged to replace shoe gear every 350 -500 miles depending upon the size of the runner and his or her running environment. The same should be true of the basketball player. The average runner will spend about 66 hours in running to accumulate 500 miles on a pair of shoes (8 minute per mile pace times 500 miles). The average high school or collegiate athlete will work out easily 72 hours per month. Basketball shoes are now made of the same types of materials, i.e. eva or polyurethane midsole and a harder outer sole material. These materials all have a fatigue factor which greatly influences function of foot and stress delivered to bone and soft tissue structures.
Players in the NBA will rarely use a basketball shoe for longer than 7-10 days before replacing it with a new pair of shoes (expensive). Springbak understands most athletes can’t afford to replace their shoes so often, but don’t skimp on cheap shoes or replacing them as needed. Always have and rotate 2-3 pairs of basketball or running shoes if you are a competitive athlete.
A positive secondary by-product of frequent shoe change is that of a protective influence of shoe gear to foot and ankle stability to external forces. As the shoe is worn over hours of use the leather uppers slowly begin to stretch to the rotational forces applied. Also the midsole material slowly deforms or compresses to repetitive ballistic starting and stopping of play. As these external changes to the shoe continue the rotational movement of the foot within the shoe slowly increases in range of motion. Therefore it can be seen that with newer shoe usage, there will be fewer inversion injuries as compared to injuries due to the lack of support from worn and stretched shoe gear materials which lack the integrity to decelerate foot rotational movement beyond normal positioning.
The use of a high top basketball shoe is still one of the best means for protecting the ankle from inversion sprains. NBA players choose a wide variety of shoe gear styles to play in; 68% of the players utilize a high top shoe, 15% utilize a 3/4 top shoe, and only 10% will use a low top basketball shoe for regular play. Your choice will be tempered by what is available and what properly fits and your athletic budget. DON’T SKIMP HERE!
Article by William Crow – Former Professional Basketball Player and CEO Springbak, Inc.
For more news, tips and information from Springbak:
Visit the Official Springbak® Website at www.springbak.net - Peak Performance Springsoles / Insoles – Run Faster, Jump Higher, Lessen Fatigue
Find us on Facebook: www.facebook.com/springbak
Follow us on Twitter: www.twitter.com/springbak
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